Elevation Correction is a Garmin setting that I had inadvertently disabled when I was training in the flatlands. I recently discovered this function and applied it to the training over the past four weeks and came up with a significantly different number. I'm correcting the climbing figures below. ("Garmin Connect selectively applies corrections to depict a more realistic representation of your elevation experience.")
WEEK 1:
Hrs trained: 7.33 hours
Miles: 79.26
Feet of climbing: 8,510
WEEK 2:
Hrs trained: 11.6 hours
Miles: 133.3
Feet of climbing: 13,525
WEEK 3:
Hrs trained: 16 hours
Miles: 162.5
Feet of climbing: 17,379
WEEK 4:
Hrs trained: 13 hours
Miles: 158
Feet of climbing: 14,760
Very unlike previous training in the midwest my 4-week block miles are down (533) and my climbing is up (54,174). That averages to 101.6 feet of climbing per mile, or an `average' 1.92% incline. Grade Percent Incline And Downgrade Calculator
Sunday, August 21, 2011
Saturday, August 20, 2011
Ugly butt ....
I'm sorry, but I've been thinking of that post `title' almost all morning as I climbed from Skull Valley to the top of Iron Springs road. It was `ugly' but ... I did it.
Every time I do that section I say to myself ... "but it shouldn't be so difficult. I've done it before and I MUST be in better shape by now." NOT!
Skull Valley Loop Clockwise
Every time I do that section I say to myself ... "but it shouldn't be so difficult. I've done it before and I MUST be in better shape by now." NOT!
Skull Valley Loop Clockwise
Thursday, August 18, 2011
Temptation .....
Got a late start (12:15pm) at the hottest time of the day (92 - 93). Up, over and back over the mountain again. Rushed back home to finish a project before I had to attend a meeting, eat a late dinner and ... crash!
Training is coming along really well. But I constantly have to reel myself in from doing too much and risk overtraining. A real temptation when you find yourself making significant improvements ... makes me want to push it even harder. BIG mistake ... that, so far, I've avoided making.
Up, over and back over the mountain ....
Training is coming along really well. But I constantly have to reel myself in from doing too much and risk overtraining. A real temptation when you find yourself making significant improvements ... makes me want to push it even harder. BIG mistake ... that, so far, I've avoided making.
Up, over and back over the mountain ....
Wednesday, August 17, 2011
Skull Valley Loop Challenge - Prescott, AZ - September 11
Skull Valley Loop Challenge
The Skull Valley Challenge is a 55 mile loop with over 4500 feet of climbing. More than half of the loop takes place on some of the most difficult climbs on the RAAM / RAW route (Kirkland Junction - Skull Valley - Prescott).
This is my Garmin data for the Skull Valley Loop in June of 2010: Skull Valley Loop - June 2010
Many a RAAM / RAW racer report that it was the most unforgiving section of the race.
I'll see you there!
The Skull Valley Challenge is a 55 mile loop with over 4500 feet of climbing. More than half of the loop takes place on some of the most difficult climbs on the RAAM / RAW route (Kirkland Junction - Skull Valley - Prescott).
This is my Garmin data for the Skull Valley Loop in June of 2010: Skull Valley Loop - June 2010
Many a RAAM / RAW racer report that it was the most unforgiving section of the race.
I'll see you there!
Sunday, August 14, 2011
On track. On the edge.
These past 3 weeks of summary data:
WEEK 1:
Hrs trained: 7.33 hours
Miles: 79.26
Feet of climbing: 6,954
WEEK 2:
Hrs trained: 11.6 hours
Miles: 133.3
Feet of climbing: 10,826
WEEK 3:
Hrs trained: 16 hours
Miles: 162.5
Feet of climbing: 14,028
At the end of the first week I felt very fatigued and sort of shocked at how difficult it was to train. I expected the fatigue and was alert to not overtrain.
At the end of the second week I felt fatigued, too. Lots of naps. But it was dawning on me that my gearing was not right. Too many high gears, too few low gears.
Now, at the end of the third week I am pretty much on top of the fatigue and realize that this next week needs to be a week of relative rest. Fewer hours of training.
Yesterday I switched out some gears (from 11-25 to11-34 cassette) on the rear wheel of one of my bikes and rode a triple crank (60-39-30). My training ride today was significantly improved because of it. Lots of climbing, mostly in the 4% - 7% range with some 11% - 14% climbs.
Previously on the longer 7% climbs my speed would be paced in the 5 mph to 6.5mph range. Now, with the improved gearing I'm steady in the 7 - 7.5 + mph range for long periods. Tangible proof of improved fitness and better gearing.
Pacing was good. Within my capacity. Fatigue was not as overwhelming as it was the previous two weeks.
WEEK 1:
Hrs trained: 7.33 hours
Miles: 79.26
Feet of climbing: 6,954
WEEK 2:
Hrs trained: 11.6 hours
Miles: 133.3
Feet of climbing: 10,826
WEEK 3:
Hrs trained: 16 hours
Miles: 162.5
Feet of climbing: 14,028
At the end of the first week I felt very fatigued and sort of shocked at how difficult it was to train. I expected the fatigue and was alert to not overtrain.
At the end of the second week I felt fatigued, too. Lots of naps. But it was dawning on me that my gearing was not right. Too many high gears, too few low gears.
Now, at the end of the third week I am pretty much on top of the fatigue and realize that this next week needs to be a week of relative rest. Fewer hours of training.
Yesterday I switched out some gears (from 11-25 to11-34 cassette) on the rear wheel of one of my bikes and rode a triple crank (60-39-30). My training ride today was significantly improved because of it. Lots of climbing, mostly in the 4% - 7% range with some 11% - 14% climbs.
Previously on the longer 7% climbs my speed would be paced in the 5 mph to 6.5mph range. Now, with the improved gearing I'm steady in the 7 - 7.5 + mph range for long periods. Tangible proof of improved fitness and better gearing.
Pacing was good. Within my capacity. Fatigue was not as overwhelming as it was the previous two weeks.
Friday, August 12, 2011
Two Speeds: Race and Stop
The plan was to ride the 34 miles and 3,700 feet of climbing to and from Wilhoit. But I sensed even before I started that I was on the edge of the dreaded `over-training' factor. So, ten miles into the ride I turned around and came home. Two minutes after I got in the door an enormous monsoon storm roared and exploded overhead for about 45 minutes. Instantly the temp dropped 20 degrees. The experience of these past four weeks has been intensely physical, tangible, sensual. Among the many changes I expected on retirement the one that is most poignant is that from semi-sedentary daily life to full-on physical intensity interrupted by complete and total sleep. The metaphor I have used to describe my life has been that I have two speeds: race and stop. Strange to enter the domain of the elderly and find that it is no longer a metaphor. It is reality.
20 miles = up and down
20 miles = up and down
Wednesday, August 10, 2011
Classic: Skull Valley Loop
It wasn't pretty ... but it WAS: 4,519 feet of climbing in 56.29 miles.
Skull Valley Loop - 08-10-2011
I was fit for about 40 of those miles. The rest were done with a pact with Satanl that if I finished I'd name all my future children after him. HA! Future children?!!
Skull Valley Loop - 08-10-2011
I was fit for about 40 of those miles. The rest were done with a pact with Satanl that if I finished I'd name all my future children after him. HA! Future children?!!
Sunday, August 7, 2011
(Re)Balance
Almost a year ago I entitled a post `Balance.' Had to do with balancing job, family, training, private time, time to do nothing. I didn't and still don't know anybody who can do it all well.
Now that I'm retired I have a new set of factors that don't include `job' and a few other things. The transition, for a type A kind of guy, needs to be considered well in advance or you'll experience the `Wiley Coyote Syndrome,' i.e., the absence of demanding schedules and professional adulation will make you feel like you ran off a cliff and the bottom dropped out from under you.
Action Defines Us. And it requires structure, initiative and determination to re-manufacture relevant meaning in one's life.
I'm experiencing two important discoveries. First, spending more time training on the bike takes a toll on my post-training energy. At this point in my training the naps become more frequent and my sleep is deeper and more satisfying. Second, I'm tempted to put non-training things off until later. Part of that has to do with the post-training fatigue. A fair amount, though, has to do with a sense of anxiety about `change.' I don't entirely understand, yet, what that anxiety is about but it's getting clearer and clearer --- that's what maturity helps with: one works on a thoughtful `response' instead of just `reacting.'
More later about this topic but it is as relevant to my training as everything I've done in the past. Training has to be what you WANT to do, not something that is an addictive distraction from floating anxiety.
Now that I'm retired I have a new set of factors that don't include `job' and a few other things. The transition, for a type A kind of guy, needs to be considered well in advance or you'll experience the `Wiley Coyote Syndrome,' i.e., the absence of demanding schedules and professional adulation will make you feel like you ran off a cliff and the bottom dropped out from under you.
Action Defines Us. And it requires structure, initiative and determination to re-manufacture relevant meaning in one's life.
I'm experiencing two important discoveries. First, spending more time training on the bike takes a toll on my post-training energy. At this point in my training the naps become more frequent and my sleep is deeper and more satisfying. Second, I'm tempted to put non-training things off until later. Part of that has to do with the post-training fatigue. A fair amount, though, has to do with a sense of anxiety about `change.' I don't entirely understand, yet, what that anxiety is about but it's getting clearer and clearer --- that's what maturity helps with: one works on a thoughtful `response' instead of just `reacting.'
More later about this topic but it is as relevant to my training as everything I've done in the past. Training has to be what you WANT to do, not something that is an addictive distraction from floating anxiety.
Saturday, August 6, 2011
Can't learn if you don't try ...
Everything carries some risk.
Those of us who think they avoid risk are, in fact, risking the possibility of a good outcome to an anxiety producing stimulus. Those of us who withdraw from recognizing this, those of us who make our world smaller and smaller by trying to eliminate anxiety live truncated and sad lives.
So, our task is to attempt to improve our judgment as to what constitutes a calculated risk for an outcome that is worthy. How do we improve our judgment? By taking risks, becoming experienced, getting some knocks along the way that motivate us to exercise better judgment the next time.
Today I did what is becoming my usual training run. A 35 mile up and over out and back course with lots of hills, turns, burning sun and threatening wind and thunderstorms. An excellent training course.
Navigating a 2 mile descent to the turnaround point there are many twists and turns in the road. Today I encountered a `crease' in the road surface at one of the turns while doing 35.1 mph (according to the Garmin) and feathering the brakes. My wheel drifted in and out of the crease in the road and I went down, sliding about 15 yards to the sandy shoulder of the road. I got three nice, red skin burns (aka `road rash') destroying my shorts and an arm `cooler' in the process. Mountain training course - Crease in Road
What did I learn?
What a great fellow! Again, he assured I had food and water and even offered to give me `a push' as we were on a 6-7% incline. I thanked him profusely but declined the offers. As for the push I told him that my `ego' wouldn't allow me to accept it. We shook hands and I assured him I would `pay it forward.' I took off and as he drove past me he honked and I waved.
Perhaps more importantly, today, I learned that I need to begin to modify my training program to include short uphill intervals. I was passed by a handful of DF cyclists while climbing the 4 mile elevation to a `rocky top.' Though I am improving my endurance I need now to carefully but deliberately begin intervals.
I'll review my plan to include this 4 mile 3% - 8% series of steady inclines so as to ... go faster.
A good day!!
Those of us who think they avoid risk are, in fact, risking the possibility of a good outcome to an anxiety producing stimulus. Those of us who withdraw from recognizing this, those of us who make our world smaller and smaller by trying to eliminate anxiety live truncated and sad lives.
So, our task is to attempt to improve our judgment as to what constitutes a calculated risk for an outcome that is worthy. How do we improve our judgment? By taking risks, becoming experienced, getting some knocks along the way that motivate us to exercise better judgment the next time.
Today I did what is becoming my usual training run. A 35 mile up and over out and back course with lots of hills, turns, burning sun and threatening wind and thunderstorms. An excellent training course.
Navigating a 2 mile descent to the turnaround point there are many twists and turns in the road. Today I encountered a `crease' in the road surface at one of the turns while doing 35.1 mph (according to the Garmin) and feathering the brakes. My wheel drifted in and out of the crease in the road and I went down, sliding about 15 yards to the sandy shoulder of the road. I got three nice, red skin burns (aka `road rash') destroying my shorts and an arm `cooler' in the process. Mountain training course - Crease in Road
What did I learn?
- To be alert to that curve and crease.
- That I made a good decision in buying cheap riding shorts at Walmart.
- That when something like that happens it is best to take an inventory of your body first, the bike next.
- To do whatever road repairs necessary to safely finish the training course.
- To finish.
- To finish!
What a great fellow! Again, he assured I had food and water and even offered to give me `a push' as we were on a 6-7% incline. I thanked him profusely but declined the offers. As for the push I told him that my `ego' wouldn't allow me to accept it. We shook hands and I assured him I would `pay it forward.' I took off and as he drove past me he honked and I waved.
Perhaps more importantly, today, I learned that I need to begin to modify my training program to include short uphill intervals. I was passed by a handful of DF cyclists while climbing the 4 mile elevation to a `rocky top.' Though I am improving my endurance I need now to carefully but deliberately begin intervals.
I'll review my plan to include this 4 mile 3% - 8% series of steady inclines so as to ... go faster.
A good day!!
Friday, August 5, 2011
Dearth! Calamity.
Not as in `Darth Vader.' Dearth means there is a relative scarcity of something.
There is a `dearth' of recumbent cyclists where I live. Almost, in fact, an utter absence of bent cyclists.
I can understand why, of course. Today, on what is becoming my frequent training run, http://connect.garmin.com/activity/104259159 I did 34.75 miles and climbed 3,277 feet at an altitude of 6000 feet. Most of the course was between 4% and 8% grades (out and back so I got what I gave) in just over 3 hours.
When I think of doing 34 miles in just over 3 hours when living in Illinois I'd have probably just sold my bike and taken up recreational drinking til the end. But today there were as many 5 mph uphill grinds as there were screaming 36 mph descents.
--------------------------
During my training today I encountered packs of recreational motorcycles, two and three at a time. They looked like they were loaded up for long distance riding and it appeared to be a motorcycle club probably out of Phoenix going north.
As I returned from the `out' limit of today's course I was going up the Bradshaw Mountain two lane road with numerous switchbacks and sheer drop-offs to the right. About 3 miles into the return I noticed a fellow standing at the bend of a switchback, stationary. Who is that? Why is he just standing there?
As I neared the sharp bend to the left in the road I then noticed about 12 motorcycles, two SUVs and lots of fellows clustered near the edge of the cliff. I was wondering: "What?! Are they taking pictures of the valley below?" Until I got closer and realized that there were two feet sticking up from a stretched out body.
I pulled over and was prepared to help if possible. No need. At least, as I write this there seemed to be no need.
One of the motorcyclists was either taking the ascending switchback too fast or he was not paying attention. In any event he just drove right off the road - no skid marks --, off a cliff and into a ravine about 100 - 200 feet below. His mates saw this and came to his aid ... at least, this was certainly their intention.
His motorcycle was deep down in the ravine among the rocks and brush. He was apparently brought out of the ravine and laid out on a flat section of road. The fellow attending to him was asking him to tell him the day, what date it is. He was laying there motionless, his eyes open, unblinking and dilated. No response. Motionless.
The fellow I saw at the corner of the switchback was calling for help on what must have been a satellite phone (because there is no cell service in this remote location).
I hope that my conclusions about what I saw are incorrect, that he was just dazed and unhurt. But further up ( 30 minutes!) in my ascent into the mountain road came four emergency vehicles including an ambulance.
Pay attention, mates.
There is a `dearth' of recumbent cyclists where I live. Almost, in fact, an utter absence of bent cyclists.
I can understand why, of course. Today, on what is becoming my frequent training run, http://connect.garmin.com/activity/104259159 I did 34.75 miles and climbed 3,277 feet at an altitude of 6000 feet. Most of the course was between 4% and 8% grades (out and back so I got what I gave) in just over 3 hours.
When I think of doing 34 miles in just over 3 hours when living in Illinois I'd have probably just sold my bike and taken up recreational drinking til the end. But today there were as many 5 mph uphill grinds as there were screaming 36 mph descents.
--------------------------
During my training today I encountered packs of recreational motorcycles, two and three at a time. They looked like they were loaded up for long distance riding and it appeared to be a motorcycle club probably out of Phoenix going north.
As I returned from the `out' limit of today's course I was going up the Bradshaw Mountain two lane road with numerous switchbacks and sheer drop-offs to the right. About 3 miles into the return I noticed a fellow standing at the bend of a switchback, stationary. Who is that? Why is he just standing there?
As I neared the sharp bend to the left in the road I then noticed about 12 motorcycles, two SUVs and lots of fellows clustered near the edge of the cliff. I was wondering: "What?! Are they taking pictures of the valley below?" Until I got closer and realized that there were two feet sticking up from a stretched out body.
I pulled over and was prepared to help if possible. No need. At least, as I write this there seemed to be no need.
One of the motorcyclists was either taking the ascending switchback too fast or he was not paying attention. In any event he just drove right off the road - no skid marks --, off a cliff and into a ravine about 100 - 200 feet below. His mates saw this and came to his aid ... at least, this was certainly their intention.
His motorcycle was deep down in the ravine among the rocks and brush. He was apparently brought out of the ravine and laid out on a flat section of road. The fellow attending to him was asking him to tell him the day, what date it is. He was laying there motionless, his eyes open, unblinking and dilated. No response. Motionless.
The fellow I saw at the corner of the switchback was calling for help on what must have been a satellite phone (because there is no cell service in this remote location).
I hope that my conclusions about what I saw are incorrect, that he was just dazed and unhurt. But further up ( 30 minutes!) in my ascent into the mountain road came four emergency vehicles including an ambulance.
Pay attention, mates.
Tuesday, August 2, 2011
45 miles, 3800 ft, 4 hours
Going south from Prescott the rider has two choices. One option is to take 89A; the other is to take Iron Springs Road.
89A to Wilhoit has more ups and downs and turns. The rider does have to deal with 6-8% grades but rarely for more than half a mile before there is a `false flat' offering a short respite.
Iron Springs to Skull Valley and back is a course that is dramatically different. Briefly out of town one hits the top of a hill (6,014 ft elevation). From there it is 12 miles of almost full-time decline to Skull Valley. And the rider has to `pay for it' on the return.
The route south to Skull Valley took about 1:25:00. The return took almost twice as long (2:30:00). No false flats. Common inclines of 4-8%, reaching 9-11% briefly. When I am riding a 2% incline I have the sensation that it is `flat' and that I can stop pedaling now.
The reward for getting back to the top of Iron Springs road from SV is an almost 1.5 mile series of declines to the more populated Prescott area ranging from 4-9%.
Today, on the descent I reached 48.2 mph into a headwind.
Heart and lungs doing well. So are the legs.
Here is the Garmin data from today's training ride.
Skull Valley via Iron Spring Road
89A to Wilhoit has more ups and downs and turns. The rider does have to deal with 6-8% grades but rarely for more than half a mile before there is a `false flat' offering a short respite.
Iron Springs to Skull Valley and back is a course that is dramatically different. Briefly out of town one hits the top of a hill (6,014 ft elevation). From there it is 12 miles of almost full-time decline to Skull Valley. And the rider has to `pay for it' on the return.
The route south to Skull Valley took about 1:25:00. The return took almost twice as long (2:30:00). No false flats. Common inclines of 4-8%, reaching 9-11% briefly. When I am riding a 2% incline I have the sensation that it is `flat' and that I can stop pedaling now.
The reward for getting back to the top of Iron Springs road from SV is an almost 1.5 mile series of declines to the more populated Prescott area ranging from 4-9%.
Today, on the descent I reached 48.2 mph into a headwind.
Heart and lungs doing well. So are the legs.
Here is the Garmin data from today's training ride.
Skull Valley via Iron Spring Road
Saturday, July 30, 2011
Training is on track
Plan was to ride from my house to Wilhoit and back: 35 miles. Nothing special, just over the mountains and back. Got to Wilhoit and was tempted by the 7 mile downhill to Kirkland Junction on new pavement.
Current gearing is o.k. for the 4 - 9% grades along this route. But got totally squeezed almost empty with the 11 - 17% grades I ran into. Thats why the gearing changes needed.
P'cott to KJ an back
Note my observation about Garmin.
Current gearing is o.k. for the 4 - 9% grades along this route. But got totally squeezed almost empty with the 11 - 17% grades I ran into. Thats why the gearing changes needed.
P'cott to KJ an back
Note my observation about Garmin.
Friday, July 29, 2011
I'm changing my gear setup for the hills and mountains
As a caveat, I am not a mountain bike owner or rider. No off-road dirt trails (yet) for me. So the gearing description that follows relates to recumbent road bike riding and racing.
--------------------------------------------------------------------------------
I'm changing my gearing setup to accommodate the hill training.
Currently I'm running a SRAM Force 53-39 130-BCD Q-Ring setup up front with an 11-28 ten speed cassette in the back.
I'll be switching to a SRAM Force compact crank 52-36 110-BCD Q-Ring upfront and not changing the rear cassette.
Essentially, I'm giving up one tooth (from 53 to 52) on the big ring to gain three (from 39 to 36) on the small ring. The smaller the `small' ring the more likely I'll be able to climb hills with inclines in the teen percentages (i.e., 13% - 18% incline) when needed (for example, switchbacks on mountain roads, i.e., Mingus Mountain and from Sedona to Flagstaff, etc).
As well, the smaller `small' ring may be helpful when grinding up mile after mile of 7% - 11% inclines. (Yarnell Grade, Iron Springs road to Prescott from Skull Valley).
I could opt for a long-cage RD that would permit an 11-34 cassette but ... I just don't want that pizza pan size ring back there.
A comment about (what I consider to be) the relatively small big ring.
In the past, when my training and racing terrain was mostly flat with a few short 6% inclines every now and then, I would want to keep my pedaling RPM lower (85 - 95) when I had a tailwind. This RPM range suits my weight to power ratio.
My front big chain ring had 60 teeth. This allowed me to frequently exceed 30 mph for extended periods of time. (On one race [Race Across the West - 2010] I found myself averaging 40+ mph on a flat and glass smooth road with an 18 mph tailwind. This went on for more than 15 miles).
Now that my training and racing terrain is mostly hills and mountains ... I don't need a 60 tooth big chain ring. When descending even 3% declines my speed approaches 40 mph with the smaller front big chain ring. Short of the TdF these descending speeds keep me well in the competitive range.
If and when I'm racing ultra distances and have a follow vehicle and a crew it might be smart to have two bikes to accommodate both flat terrain and mountainous terrain. One bike would be geared for the flats (big front chain ring). The other bike would be geared for long and steep inclines.
--------------------------------------------------------------------------------
I'm changing my gearing setup to accommodate the hill training.
Currently I'm running a SRAM Force 53-39 130-BCD Q-Ring setup up front with an 11-28 ten speed cassette in the back.
I'll be switching to a SRAM Force compact crank 52-36 110-BCD Q-Ring upfront and not changing the rear cassette.
Essentially, I'm giving up one tooth (from 53 to 52) on the big ring to gain three (from 39 to 36) on the small ring. The smaller the `small' ring the more likely I'll be able to climb hills with inclines in the teen percentages (i.e., 13% - 18% incline) when needed (for example, switchbacks on mountain roads, i.e., Mingus Mountain and from Sedona to Flagstaff, etc).
As well, the smaller `small' ring may be helpful when grinding up mile after mile of 7% - 11% inclines. (Yarnell Grade, Iron Springs road to Prescott from Skull Valley).
I could opt for a long-cage RD that would permit an 11-34 cassette but ... I just don't want that pizza pan size ring back there.
A comment about (what I consider to be) the relatively small big ring.
In the past, when my training and racing terrain was mostly flat with a few short 6% inclines every now and then, I would want to keep my pedaling RPM lower (85 - 95) when I had a tailwind. This RPM range suits my weight to power ratio.
My front big chain ring had 60 teeth. This allowed me to frequently exceed 30 mph for extended periods of time. (On one race [Race Across the West - 2010] I found myself averaging 40+ mph on a flat and glass smooth road with an 18 mph tailwind. This went on for more than 15 miles).
Now that my training and racing terrain is mostly hills and mountains ... I don't need a 60 tooth big chain ring. When descending even 3% declines my speed approaches 40 mph with the smaller front big chain ring. Short of the TdF these descending speeds keep me well in the competitive range.
If and when I'm racing ultra distances and have a follow vehicle and a crew it might be smart to have two bikes to accommodate both flat terrain and mountainous terrain. One bike would be geared for the flats (big front chain ring). The other bike would be geared for long and steep inclines.
Saturday, July 23, 2011
Perspective thoughts ...
As I peck out these words I'm sitting in our home, looking out over a few dipping valleys and buttes toward the horizon filled with taller mountains. Sunsets are crimson along the rim of the full horizon. The temperature is around 81, humidity 30%. Rolling thunder in the distance though there is just a mild overcast. The `monsoon' months of July and August. Cools off and the humidity drops in September. Sweater season starts December for a few months. Some snow at times amounting to several inches but it all melts away in days. A few really cold nights (7 degrees) just to remind us that we're 5,625 feet high.
There could not be a more dramatic difference from Chicago just less than 10 days ago. Our Chicago friends report temps in the 98 degrees and humidity to match. "It's hard to even breathe here." Chicago reported the most rainfall in any 24 hour period in recorded history yesterday: as much as 7 inches in some places.
Here, `home' in Prescott, we're finding that the altitude adjustment is subtle but progressing nicely. Afternoon naps a must.
Taking off from our front door yesterday I rode just under 13 miles in 1:14:00. This works out to an average incline of 2%. But it doesn't reflect the fact that much of the route was comprised of 4 - 8% inclines, reaching into the double digit inclines on several occasions. On the way back I reached 41.3 mph on a slowly twisting downhill stretch. Friday Training Ride
THEN:
NOW:
Though this is a more substantial physical experience than I had anticipated ... it makes all the sense in the world. I have my body back all day, every day. And there is no time, mileage, urban barrier to keep me from doing what is needed or wanted.
There could not be a more dramatic difference from Chicago just less than 10 days ago. Our Chicago friends report temps in the 98 degrees and humidity to match. "It's hard to even breathe here." Chicago reported the most rainfall in any 24 hour period in recorded history yesterday: as much as 7 inches in some places.
Here, `home' in Prescott, we're finding that the altitude adjustment is subtle but progressing nicely. Afternoon naps a must.
Taking off from our front door yesterday I rode just under 13 miles in 1:14:00. This works out to an average incline of 2%. But it doesn't reflect the fact that much of the route was comprised of 4 - 8% inclines, reaching into the double digit inclines on several occasions. On the way back I reached 41.3 mph on a slowly twisting downhill stretch. Friday Training Ride
THEN:
- My `job' required me to be sitting 11 hours per day.
- I sat another 2 hours commuting no less than 75 miles each day to and from my practice. Fuel for my pickup was rarely less than $450 each month.
- And when I needed to train for long hours I'd have to pack the bike into the pickup and drive 105 miles, round trip, to the flat and rural farmland roads.
- I rarely saw the front of our house because the garage was in the back and I had to drive everywhere.
- Shopping and going to stores required navigating heavy traffic almost all times of the day.
- Sitting in our back yard we couldn't hear one another speak because of the airline jets flying in and out of O'Hare Airport, the freight train and commuter train lines (2!) half block away, and two major interstate highways half a block away.
NOW:
- I don't commute at all.
- We can't move 10 yards from our home without going uphill or downhill.
- Everything is within 4 miles of our house (downhill).
- I ride from my front door to train on both hills and flats.
- Our second story porch faces the west and we sometimes whisper so as not to disturb the humming birds nearby.
- Cars and vehicles are quarantined/restricted to a nearby parking area, leaving the meandering road in front of our home free for people to walk, sit in the small park in front of our house, sometimes stop and chat with one another.
- My first night here I woke up because it was too quiet.
- We saw a handful of shooting stars last night.
- My body is adjusting to the reality of not sitting for half the day; I'm sometimes tired, even sore. But less and less each day.
- On days when I'm not training on the bike I'm doing errands and getting our house together, climbing hills, carrying things, walking to and from the city center, Farmer's Market, etc....
Though this is a more substantial physical experience than I had anticipated ... it makes all the sense in the world. I have my body back all day, every day. And there is no time, mileage, urban barrier to keep me from doing what is needed or wanted.
Friday, July 22, 2011
Modified my Training Plan - Next 5 weeks
Like everything I've done in my life I've set goals that are about 50% too big. I did that a few weeks ago with my AZ training program. Yesterday's experience (felt wiped out) helps me `inform' my thinking so that I don't overtrain (and miss out on the rest of life).
Because the terrain around Prescott is hilly to mountainous it requires some `grinding' up 6% - 9% hills for at least half of every training workout. Far less `gliding along' even though there are lots of downhills. (Interesting, the downhills really demand riding skill improvements ... essentially making them almost as difficult as the uphills).
So, I'm focusing less on Miles trained and more on Time and Intensity.
Next week I've got 11 hours scheduled, the next 12.5 hours, next 14.5, next 18 (which may be too demanding).
The temptation to take advantage of the wonderful training opportunities here requires real discipline.
There is that `balance' thing in life. Not to mention the fact that `overtraining' plays more havoc than `undertraining.'
And, though I hate to say it, being 65 yrs old may have some impact on my physical ability to recover one day to the next.
Because the terrain around Prescott is hilly to mountainous it requires some `grinding' up 6% - 9% hills for at least half of every training workout. Far less `gliding along' even though there are lots of downhills. (Interesting, the downhills really demand riding skill improvements ... essentially making them almost as difficult as the uphills).
So, I'm focusing less on Miles trained and more on Time and Intensity.
Next week I've got 11 hours scheduled, the next 12.5 hours, next 14.5, next 18 (which may be too demanding).
The temptation to take advantage of the wonderful training opportunities here requires real discipline.
There is that `balance' thing in life. Not to mention the fact that `overtraining' plays more havoc than `undertraining.'
And, though I hate to say it, being 65 yrs old may have some impact on my physical ability to recover one day to the next.
Thursday, July 21, 2011
Attacked by tumbleweeds ...
After a few hours of shakedown and dialing in the gearing I managed to get out for 25 miles of gently rolling hills (max 3%), out and back today. First time on the bike in probably 3 weeks. Rode the high plateau road from Chino Valley to just past Paulden and into the northerly section of the Prescott National Forest. Great road, good shoulder. Still when out in the AZ high desert and heat I use tire liners between the tire and the tube to add that extra margin against flats.
I certainly need to get back into regular training because I was feeling a little tired at the end of the ride. Fortunately, it is very likely that this will be the most consistent and potentially challenging training I've ever been able to do in my life.
A pretty stiff westerly wind whipped up something I've never encountered before: an `attack' of tumbleweeds being blown across the road. Started looking for Roy Rogers, Gene Autrey ...
I certainly need to get back into regular training because I was feeling a little tired at the end of the ride. Fortunately, it is very likely that this will be the most consistent and potentially challenging training I've ever been able to do in my life.
A pretty stiff westerly wind whipped up something I've never encountered before: an `attack' of tumbleweeds being blown across the road. Started looking for Roy Rogers, Gene Autrey ...
Monday, July 18, 2011
Arrived
House in Chicago is now history to us. Arrived in our new home in Prescott yesterday in time to take a quick nap, enjoy a glass of wine with our neighbors and watch a brilliant, explosive sunset over the mountains.
Thursday, June 30, 2011
Funny ....
When reviewing the dozens and dozens of posts I've written in this blog over the past 18 months this is the one that has gotten the most hits:
Use of External Catheter for Racing (or just convenience)...
Use of External Catheter for Racing (or just convenience)...
Monday, June 27, 2011
Arizona Mountains Training Plan: August to December 2011
My training plan for the next several months is shaping up. To accomplish the ultracycling speed and distance goals that I have will take between 12 - 18 months of focused and disciplined training. This is the first installment of the kind of training I expect to accomplish in the Arizona mountains.
The rural desert mountains and warmer southwestern climate provides me with at least ten months of the year of challenging terrain and `doable' outdoor weather. (Unlike the central midwest where big cities, snow, ice and blizzards for 5 months of the year destroy any possibility of consistency and growth of strength and endurance).
The Garmin links below provide examples of the mountainous terrain:
Prescott to Flagstaff - mountainous terrain to the north
Prescott to Congress - mountains to desert to the south
Skull Valley Loop - local mountain terrain
And below you will note the `work in progress' training plan I have to start with.
Training Plan and Schedule - Aug to Dec 2011
The current (short term) training plan is rooted in a near term event goal, i.e., el Tour de Tucson on November 19, 2011. You will notice that I've sketched out only 4 weeks of the four month training plan. I think it is prudent to apply the Periodization Method to training. And I am certain that the specific day-to-day training tasks will be varied but in keeping with the Periodization strategy.
Here are a few of the local training courses I have developed and plan to do as my fitness and endurance improve:
Local mountain and desert long distance encurance training courses
The rural desert mountains and warmer southwestern climate provides me with at least ten months of the year of challenging terrain and `doable' outdoor weather. (Unlike the central midwest where big cities, snow, ice and blizzards for 5 months of the year destroy any possibility of consistency and growth of strength and endurance).
The Garmin links below provide examples of the mountainous terrain:
Prescott to Flagstaff - mountainous terrain to the north
Prescott to Congress - mountains to desert to the south
Skull Valley Loop - local mountain terrain
And below you will note the `work in progress' training plan I have to start with.
Training Plan and Schedule - Aug to Dec 2011
The current (short term) training plan is rooted in a near term event goal, i.e., el Tour de Tucson on November 19, 2011. You will notice that I've sketched out only 4 weeks of the four month training plan. I think it is prudent to apply the Periodization Method to training. And I am certain that the specific day-to-day training tasks will be varied but in keeping with the Periodization strategy.
Here are a few of the local training courses I have developed and plan to do as my fitness and endurance improve:
Local mountain and desert long distance encurance training courses
Wednesday, June 15, 2011
The deed is done
Retired today. Lots of memories. Lots of sadness. Will miss soooo many good people.
The King is dead.
Long live the King.
The King is dead.
Long live the King.
Tuesday, June 14, 2011
Just figured this out
Today is Tuesday. For the past six months I've been working 3 day weeks: Monday, Tuesday, Wednesday.
Long about on Tuesdays I'd go to the weather website to gander what the weather will be for my days off: Thursday, Friday, Saturday and Sunday. Now that the warm(ish) weather has arrived I'd be wanting to plan my cycling on the days off.
So, today I went to the weather site. Mixed forecast for the days off this week. Then I noticed that on Monday the forecast was warm and sunny. DRAT! I said to myself.
"But wait! There's more!"
Then I recollected that ... I don't work next Monday. Nor next Tuesday. Nor Wednesday. In fact ... I don't have a job to go to forever and ever and ever.
Yikes! I'm retiring tomorrow.
I like that.
Nice to `like' things.
Long about on Tuesdays I'd go to the weather website to gander what the weather will be for my days off: Thursday, Friday, Saturday and Sunday. Now that the warm(ish) weather has arrived I'd be wanting to plan my cycling on the days off.
So, today I went to the weather site. Mixed forecast for the days off this week. Then I noticed that on Monday the forecast was warm and sunny. DRAT! I said to myself.
"But wait! There's more!"
Then I recollected that ... I don't work next Monday. Nor next Tuesday. Nor Wednesday. In fact ... I don't have a job to go to forever and ever and ever.
Yikes! I'm retiring tomorrow.
I like that.
Nice to `like' things.
Monday, May 30, 2011
Entropy
I don't really have anything of import (as far as `training' is concerned) to say in this post but I guess I just wanted to emphasize and/or record this for posterity.
I'm in `crap' shape!
Last year at this time I was doing back to back 140 mile training rides for the Race Across the West. Now, after doing 55, 25 and 18 miles over the past three days I'm shakey in the hand afterwords. This is the consequence of not training over the past seven months.
I don't know to what to attribute the stark contrast in level of fitness. Some people say that it is a natural consequence of being and older athlete. We're less resilient. But I really don't have much to compare it with. When I was in my late twenties and thirties I did lots and lots of miles as a runner, completing more than 8 marathons.
I'm inclined to conclude that it is less `age' than it is not training.
I do know that this has been one of the most inclement winters in my memory for Chicago. And I've been much more conservative with my time and effort, not wanting to haul the bike 100 miles round trip in order to get out on the open road.
It will be good to have the time, weather and terrain that will offer no excuse for not getting out there to train.
I just HATE that steep climb into some mid-level of fitness every spring.
I'm in `crap' shape!
Last year at this time I was doing back to back 140 mile training rides for the Race Across the West. Now, after doing 55, 25 and 18 miles over the past three days I'm shakey in the hand afterwords. This is the consequence of not training over the past seven months.
I don't know to what to attribute the stark contrast in level of fitness. Some people say that it is a natural consequence of being and older athlete. We're less resilient. But I really don't have much to compare it with. When I was in my late twenties and thirties I did lots and lots of miles as a runner, completing more than 8 marathons.
I'm inclined to conclude that it is less `age' than it is not training.
I do know that this has been one of the most inclement winters in my memory for Chicago. And I've been much more conservative with my time and effort, not wanting to haul the bike 100 miles round trip in order to get out on the open road.
It will be good to have the time, weather and terrain that will offer no excuse for not getting out there to train.
I just HATE that steep climb into some mid-level of fitness every spring.
Wednesday, May 25, 2011
I'm Lucky
Five weeks ago I went for my annual check up with my doc. We've known eachother for the past 25 yearrs and we've always enjoyed keeping one another current about events in our lives: kids, work, vacations, etc. My doc as tight as a drum when it comes to being both `professional' and personable. Exceptionally thorough.
So, the doc finds I got a lump on my prostate. WHAT!!?!!! Me?!!! I'm an ultra endurance bulletproof pain machine athlete!!
Doc has that `serious' look on his face. A week later my doc's concern is confirmed by a top notch urologist. I'm scheduled for a biopsy.
In the meantime I'm talking very confidentialy to a few others while on a laser-focused information gathering process. All of them confirm that early diagnosis is the key to successful outcome. All of them praise my doc for being so diligent in literally pestering me to come in every year.
Went in for the biopsy last week. Took all of 15 minutes and was utterly and completely painless. Half way through the procedure the urologist says "How you doing, Dan?" I reply: "Fine. You?" He looks up and says: "Well, I'm a little behind right now." Me: "Is that supposed to be a `pun.'" And we share a little grave humor.
Today the urologist calls me. I see his name on my phone caller ID and gird myself for `whatever.' He starts out with: "Good news, Dan. No cancer!"
I was less impressed with the fact that the biopsy was negative for cancer than I was with the urologist's sensitivity to what must be going through his patient's mind when he gets such a call. He didn't beat around the bush, give me a 5 minute preamble about medical this and medical that. No. First words out of his mouth: "GOOD NEWS, DAN. NO CANCER."
My advice to all reading this.
So, the doc finds I got a lump on my prostate. WHAT!!?!!! Me?!!! I'm an ultra endurance bulletproof pain machine athlete!!
Doc has that `serious' look on his face. A week later my doc's concern is confirmed by a top notch urologist. I'm scheduled for a biopsy.
In the meantime I'm talking very confidentialy to a few others while on a laser-focused information gathering process. All of them confirm that early diagnosis is the key to successful outcome. All of them praise my doc for being so diligent in literally pestering me to come in every year.
Went in for the biopsy last week. Took all of 15 minutes and was utterly and completely painless. Half way through the procedure the urologist says "How you doing, Dan?" I reply: "Fine. You?" He looks up and says: "Well, I'm a little behind right now." Me: "Is that supposed to be a `pun.'" And we share a little grave humor.
Today the urologist calls me. I see his name on my phone caller ID and gird myself for `whatever.' He starts out with: "Good news, Dan. No cancer!"
I was less impressed with the fact that the biopsy was negative for cancer than I was with the urologist's sensitivity to what must be going through his patient's mind when he gets such a call. He didn't beat around the bush, give me a 5 minute preamble about medical this and medical that. No. First words out of his mouth: "GOOD NEWS, DAN. NO CANCER."
My advice to all reading this.
- Avoid the typical meat and potatoes, high fat western diet;
- Don't do what I did and eat the worst of everything in the deluded belief that `if I'm a monster cyclist I must not be subject to any of the laws of mortality.'
- Be vigilant about medical attention and care; especially if you've got a genetic (family hx) vulnerability and/or if you're an older person.
Sunday, May 22, 2011
Lance v Goldman Sachs
The government dithers over whether or not cycling is dirty (grand juries, subpoenas, etc) and whether Lance doped. Of course, nobody likes cheaters.
But when the Secretary of the Treasury (Paulson) gave banks $700 billion without any direction as to what they were to do with it ... where are the grand juries, subpoenas and indictments for the Wall Street thieves who took the money and gave themselves millions of dollars of bonuses?!
One percent of Americans own 95% of American wealth. Predatory mortgage lenders, supported by impossible to understand derivatives traders, remain employed, well paid and have happy future prospects. The rest of Americans think that they can be Wall Street investment bankers and consider critics of Wall Street `socialists.'
Democracy is `on the books' in America. But `Capitalism' impoverishes all but the few oligarchs.
Lance, please keep doing what you do for cancer research. If I got caught every time I broke the speed limit I'd be in a prison ... receiving socialized medicine until my last day.
But when the Secretary of the Treasury (Paulson) gave banks $700 billion without any direction as to what they were to do with it ... where are the grand juries, subpoenas and indictments for the Wall Street thieves who took the money and gave themselves millions of dollars of bonuses?!
One percent of Americans own 95% of American wealth. Predatory mortgage lenders, supported by impossible to understand derivatives traders, remain employed, well paid and have happy future prospects. The rest of Americans think that they can be Wall Street investment bankers and consider critics of Wall Street `socialists.'
Democracy is `on the books' in America. But `Capitalism' impoverishes all but the few oligarchs.
Lance, please keep doing what you do for cancer research. If I got caught every time I broke the speed limit I'd be in a prison ... receiving socialized medicine until my last day.
Thursday, May 19, 2011
10 Minutes of Terror
Stage 14 of the Giro d'Italia - Saturday, May 21, 2011
As it turned out the Race Organizers concluded that this section of Stage 14 was too dangerous and they developed a less dangerous and more safe route. Wise decision.
As it turned out the Race Organizers concluded that this section of Stage 14 was too dangerous and they developed a less dangerous and more safe route. Wise decision.
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