Mid-Pack Rider

How to Build a Mountain Bike Trail

2011-04-23T09:09:00.006-04:00

Err....ah, I mean multiuse.

First gather a good group of friends who are dedicated and willing to help. You're going to need it.

Next, plan, plan plan. You should actually spend more time planning then building thus minimizing future maintenance and repairs. Then begin your layout using a clinometer. Its the most important tool and it never touches the ground. We had Blane donate one to our club, apparently he just had one laying around. Paul and Tom are using it to layout the ribbons on the trees and determine where our trail will lay.

Now its time to do just a little bit of work. The corridor has to be cleared so we can get in there and lay out the pin flags. With our trail build, we a are closing another so some trees have to be kept for transplanting later on.

Next begin to layout your pin flags. Lots more thought and planning. This is where you work in your grade reversals and fine tune the trail meter by meter.

And here we have our finished corridor ready for some tools. Note in the pictures below that both the pin flags and tape are on the low side of the trail. Also of note is the knot on the tape faces the trail side.

Start by raking the debris off the top; leaves, pinecombs/needles, twigs etc.. Start at the pin flags and rake up keeping your debris at least a meter and a half away from the low point. We're going to use this stuff later.

Then scrape off the organic top soil. We had to keep this for our regen area so taking it away in the wheelbarrow was labor intensive. Of course, Sara and Peggy had no problem.

Start the major grubbing by laying out the top line. Here Derek uses the pulaski to keep it consistent, about 1m wide. Tom marks the line straight down.

Then get your chain gang going. Using your pulaski your first strike is made at the top line. In and pull then move over. The second person goes 4" lower, in and pull. Third person goes another 4" lower, in and pull and so on. Here Tom is the lead man followed by Vince. Below its Jacob and myself followed by Blane. Blane is clearing the soil and moving it to the side and down the hill.

Now its time for the final shaping. You have to cut your back slope and outslope. You can use a spade but its best to use a grubbing hoe with a razor sharp edge. Have a trailer spread the dirt downhill.

Now pull your pins, spread your debris back for the natural look, add any choke points like the logs below and you have your completed trail.

The final step is your trail closure. Remember to toss the soil up from as deep as possible. We were lucky enough to use a roto-tiller. Then spread your dirt and add your transplants.

(before)

(after)

The regen on the right and the new trail on the left. Great job team!

For more information and to learn some of the finer points check out the resources found on IMBACanada.com

Homage to Ice - Race Report

2011-04-04T22:53:00.000-04:00

The reports on course conditions were pretty negative leading into the race so we were suspect on the drive up. Turns out they were correct, snow and ice covered trails with almost all singletrack unrideable. However, being the first race of the year I knew I just wanted to give a solid effort. Ride smooth and consistent. This track made it a challange.

The first race rust showed early as I put my number plate on wrong. After some engineering and borrowing some clippers I was back on the right track.

Rust also showed at the start. For some reason the pace off the line caught me off guard for a second. Guess I forgot it was a race but I settled early in the straight line of riders sitting maybe 15th. Would have been 16th but Kieth's pedal came apart at meter 225. Bad luck.

We turned onto the first bit of snow, I went through it aggressively as I do all winter and and got some "poster boy" cheers on the backside of the start loop.

When I turned and looked up the opening climb I couldn't help but smile. People falling off their bikes, running, spinning nowhere or sideways. Easy to tell who had been winter riding and who and been spinning on the trainer for the past few months. I rode up a lot farther then most people around me and was in striking distance of the top seven when I had to dismount. Looked up and saw JC found a sweet tuft of dirt on the left so I headed over there and stayed top ten.

Hit the first bit of singletrack and was happy to find out it lead to Devils Drop. Then up 'the trench' and onto the remaining singletrack. It was dry but soft. In fact it was just made the day before.

Photo Credit - Cecile Gambin

The rest of the race just felt like a time trial. Riding on slush or ice covered double track. Don't get me wrong, there were long stretches that you could ride, the frozen ice, but on the other had there were sections that were a struggle. Slushy snow that made it a challenge to hold the bike upright. When that became frustrating you would run until you got tired of doing that then ride again trying to keep you bike upright.

Early on I thought there was no way I was doing two laps. But I stuck to my mantra; ride strong and consistent. By the time lap two started I was feeling good and still sitting around top ten. My nutrition was spot on and the entire race and I had people around me to keep me motivated and focused.

Photo Credit - Cecile Gambin

The second lap seemed a bit easier with the snow melting more and getting packed down. But I was getting tired. Started crashing a lot. Wobbly arms and excessive speed weren't a good mix. I had at least eight high speed crashes over the bars, off the side, into the snow. So much fun. I would just get up and start running. K.I.M.

Towards the end of lap two the ice splashing on my legs was causing my calves to cramp. Flashback to 2010 cramping. But I took a few seconds to stretch it out. Powered through the small hills thinking of Blue Ridge and finished the race strong.

I couldn't have been happier with how my race went. It was a good test of fitness which seems to be on the positive side of what I expected.

Congrats to Mr. DeCal for his victory, Mr. Roberge for his 3rd age group and Mr. Fleury for his 2nd age group. Young Megan had a great sprint at the end of the 25k race to win first overall female. Niagara racers made out like bandits; 6 racers, 4 podiums and 3 draw prizes. For the record I finished 12th overall and 8th in the 20-39 cat.

In the car on the way home Meg got some trash talk in saying something along the line of "I can't believe we're giving a ride home to someone who didn't podium". That hurt but its bulletin board material for the next one. Actually it was hilarious, we all had a good laugh. The day was full of moments like that, couldn't have gone better. Guess I had to shake off the rust to remember how fun this race stuff is.

A View To A Hill

2011-03-27T16:06:00.001-04:00

"I'm so happy to look up and see sky instead of mountains"

On the way to Aunt Sue's I told the car that I was nervous, "the same nerves I get before a big race". I knew it was just a ride with a good group. But I also knew it was a difficult ride, a long day in the saddle. It was Caesar's Head, on to Brevard, Rosman and up the Blue Ridge Parkway before climbing the backside of Caesar's Head and descending to the car. The mapped out route said 183km. Dan, Emily, Tobias, Guy, Rob and myself had chosen the monstrous ride simply for the challenge.

The five k from Aunt Sue's to the base of Caesar's Head was the perfect warm up for the climb so I started out at a respectable pace but not killing myself because of the long day ahead. I remember the climb being harder last year and I made it to the top in 43min. Much faster then last year but I wasn't really going for time. We enjoyed the vistas from the top because that's what the day was about.

The descent was fun as usual and we were riding just a few feet apart. Through the valley sharing the workload. A head wind made this slightly down hill run sorta tough but we made it to Quotations for a refuel. Now it was just the crappy highway stretch into Rosman and the base of the climb up to BRP. Which is actually just a right instead of the left we took up to Whitewater a few days before.

After the turn you get placed on a hill that has you saying "holy hell is it going to be this bad"? But its just a brief introduction and you roll through a mostly flat valley for a few k then its on to the suffering. The rises weren't terrible but they were consistent and kept going and going. I didn't time it but it took about 90minutes from the highway, maybe an hour straight of climbing.

[I was hurting and Emily beat me up by 3-4 minutes. I just couldn't close the gap. Let me take a second to say...that girl rode amazingly all week. Always at the front, attacking hills, working, impressing and surprising everyone she rode with. It was a pleasure to be in her group all week.]

When we got to the top the wind was strong and the rain clouds moved in. Made me finally realize how the weather can change so drastically in the mountains. We didn't stick around to long. Once around the overpass there is still more climbing and a trip through a dark tunnel. Then finally a super fun descent maybe 6-7 minutes and we flew down with huge smiles on our face. But that ends at Cherry Gap and there is more climbing, about 125m. The Pigeon Gap and again, a super fun descent lasting a whopping 45 minutes through Pisgah National Forrest. We stopped in Brevard for some turkey sandwiches after surviving the previous 5.5 hours on gel, Snickers, Cliff bars/blocks and homemade treats. Real food tasted great.

Now just the long gradual climb up to Caesar's Head with the wind at our backs. I did get dropped on the first hill near the start due to dead legs but found my rhythm in the valley and made it to the top less then a minute behind the leaders. We descended CH together to wrap up the day.

It was a ride that I've wanted to do for a while. A long day on the bike with a ton of climbing, up and down mountains. I can't really describe the feeling after the 183k ride with 10,000ft of climbing but needless to say we were all proud of ourselves ROUTE INFO.

So obviously the next days required some rest. We cruised to Starbucks in Clemson. It was kinda funny to think that our "recovery ride" was 70k.

On sort of a smaller note, Friday was our annual Caesar's Head challenge. I had planned to (try to) climb Sassafras. Once at the top of CH I decided it wasn't the best idea and some people had other plans so I just descended to eat lunch at Aunt Sue's and spend the day in the sun. For the record, I didn't race up with the group I started out ahead and was going for a personal best. I gave a massive effort and stood at the end pounding on the pedals with my eye on the clock, trying to beat 40min. I did it...by two seconds, 39:58. I guess next year I gotta go sub 38.

Here are some random pictures from the trip.

C'est La Vie

2011-03-24T10:25:00.002-04:00

Its been a few days but...

I'm in south Carolina for a week of riding and rest and yes its living up to the hype. Drove through the night on Friday to get down here to the warm weather. Beautiful sights when the day broke on Saturday morning and we found ourselves in the mountain of Tennessee.

Ironically when we went for a ride Saturday evening to stretch our legs after the long car ride it started raining. But we stopped for the photo opp. at a camp on the other side of the lake. So here's (most of) the crew.

That evening it was early to bed since most didn't get much sleep in the car.

Sunday was a massive group ride. We planned a 100km loop around Lake Keowee. I suppose this is dubbed a flat ride because we don't climb any mountains but we still netted about 1400m. The groups split naturally with the different abilities and by the end of the day most people had an empty tank. Arm and knee warmers were needed but that's a far cry from the winter tights and balaclava. What a great day one. ROUTE INFO

Day two it was time for a mountain introduction and a few of us decided to take Brevard highway through Rocky Bottom and out to Rosman. The initial climb as a nice leg warm-up and the descent to RB was super fun. On the way back up we saw an old man sitting in front of his shack, on a switch back, with a shotgun. I'm sure it was a walking stick but we wanted to believe it was a shotgun. Afterall Deliverance was filmed in the area.

After a refuel it was on to a climb to Whitewater Falls for some nice vistas. Jerome told us about this area the day before and we though we'd check it out. Dan, Emily, Tobias, Jeff M. and myself were unsure of what we would find as we climbed 281 but the hills gave way to a bit of descending to break up the climb. The descent down the backside was short, step, fast and fun. My descending skills are increasing even with the cantis going into the corners. ROUTE INFO

Sore after day two, time for some rest.

Rest day was a drive to Clemson to check out the small university town and a stop a Starbucks to chill in the sun. Stay tuned for the BRP report a bit later.

March Madness

2011-03-17T09:52:00.001-04:00

Listen, those "play-in" games are bullshit. You fill out your bracket and the tournament starts on Thursday. I'm trying to get into the tournament, get my research done and I got these experts, experts who won't shut up about a 16 seed playing a 16 seed. That's not tournament basketball and no one cares to know what team is going to lose by 30 to Ohio St. So here it is...

East
I hear Kentucky is young and dynamic with three talented freshmen. They play fast and can score some points. Ohio St. is inside-out the same as the team that went to the finals a few years ago but they don't have depth. That Sweet 16 game is gonna be great. Washington v. North Carolina may be the best 2nd round match-up in the tournament. I took Clemson over West Virginia because I will be in Tiger Town all week. Would love to watch that game at a bar down there.

West
I like Duke here. Not only because I like schools named after people but because I've been a fan since 1990. Of course their 2nd round match-up against Michigan will be exciting with all the trash talk due to the Fab Five documentary that aired last weekend. UConn-San Diego St. should be great in the Sweet 16 and any of the top 4 seeds could win this brackett.

Southwest
Kansas should take this tournament. They a the most talented team in the country and they were embarrassed last year so they will be focused. I haven't seen Purdue play this year but I know who they are because teams don't change much in college basket ball. I bet they are big and have an inside presence, ready to snatch those offensive boards. I bet they play sound, fundamental defence and have a white guy perched outside ready to drop threes.

Southeast
Speaking of teams that don't change much, Pittsburgh is still good ever since Ben Howland was their coach. They are tough, gritty and athletic. Plus they've been playing all year in the best conference in the country, the Big east. Interesting to see how Jimmer pans out with BYU who lost their other star player for violating the schools honor code. I didn't take them but St. John's could make a run. Some recognizable tourney teams here. Butler, Old Diminion, Belmont and Gonzaga have all pulled off upsets in the past.

Gimmie Some Salt

2011-03-04T11:02:00.000-05:00

T-15days.

The countdown for South Carolina is officially on (in my head). But what really has me excited is that the first mountain bike race of the season is only one week after we get back. So there is no time to dilly-dally and feel unmotivated. No time to make it up later. Its time to cram your three months of training into one.

So feeling ready to go I hop on the rollers. Clap Your Hands Say Yeah and the timer running off the ipod . Three songs or eight minutes later I'm ready to kill myself with boredom. Drastic measures had to be taken, it was time to head...outdoors.

Wednesday was a loop around St. Catharines on the mountain bike. I use well lit streets and bike lanes for this. Much safer. Ended up putting out some massive efforts. The first had me on the brink of collapse, the second and third had me ready to vomit. I was very please with how things went during the 90minute ride.

Thursday was more road riding. I took off a bit early from work and the goal was to crest Saylors in the daylight. Easily achieved but I had to turn the bike lights on for the rest of the trip. The entire ride was mostly high cadence flat land stuff except for the aforementioned climb and the descent down to Fenwick and back up using Canboro Rd. Again good efforts and I topped the 55k mark. Not bad for a night ride in -15 wind chill.

My first back to back outdoor bike trips in a few weeks and the first on weeknights probably since November. Ugh, I'm exhausted.

The windy roads await

2011 Race Schedule Outlook

2011-03-02T11:20:00.002-05:00

I suppose its time to start looking at this.

The plan is to race less and maybe be a bit more prepared/rested for when I do race. It will also give me a chance to take a few weekend trips to ride places I normally wouldn't.

Apr 03 - Homage to Ice (Mansfield)
May 01 - O Cup #1 (Mansfield)
May 15 - O Cup #2 (Woodnewton)
May 22 - Victoria 100 (Mansfield)
June 05 - O Cup #3 (Hardwood Hills)
June 12 - O Cup #4 (Albion Hills)
June 19 - Lake to Lake (Port Colborne)
June 25 - 24hr Summer Solstice (Albion Hills)
July 9 - O Cup #5 (Buckwallow)
Aug 7 - O Cup #6 (Kelso)
Aug 13 - Mountainview 9hr (Midland)
Sept 11 - O Cup #7 (Duntroon)
Sept 25 - L!B Squeezer (St. Catharines)
Oct 16 - Hardwood 50k

May-Sept - L!B 8x12 Wednesday Night Series

Keeping an eye on....

24hr Hot August Nights - Always a fun event.
Paul's Dirty Enduro - Should be a much larger event with some Crank participants in attendance this year. Although the event is 15 years old. I'm not sure where the Crank participants were before Crank.
Kelso Weekly Series - If for some reason the 8x12 series doesn't happen I'll be doing this one.
8hr Races - The first one is right after the 100 miler so I don't think so. The Summer 8 is in a good place. Love Hardwood so I'll probably be there.
Provincial Marathon Championship - Its at Mansfield and I'm not sure I want to do that race if its the same course as the 100 miler.

Notes:

That 100 miler will be a tough hurdle. First of all I'm not sure if I can complete that distance and secondly its two weeks before Canada Cup. I hope I can recover properly.
A (bi)weekly race series is a must.
O Cup season should be a fun one and I hope the tail end goes much better then last year when I missed a few. The goal is to win one or all of the first three. I'd like Albion to be my first expert race.
No marathon series races scheduled. Honestly, I'm a bit disappointed Haliburton is not running this year.

Winter Activities

2011-02-27T17:52:00.001-05:00

Huh, busy couple of weeks. Didn't even get a chance to talk about The Frostbike, which...turned out great. Crappy weather the day before and the day after but we lucked out. There goes all that karma I've been collecting. Well I haven't heard anything negative so I guess it was successful. No race report because as most of you know I was the Race Director and had a fancy vest and radio. No injuries, no one got lost and there was a festive atmosphere at the finish line.

"Let's go to the restaurant"
"Why? There's beer and music right here"

Moote calling his shot on the way down

Less gears, more beers

Thanks for the support guys.

Fast guys getting things started

Besides that I've been trying to get on the bike as much as possible. Now that we're in March the new race season is looming. But the freaking' weather and the freaking flu.

No I didn't get sick but I can feel it attacking me at times. My strategy is eating vegetables and resting, which includes not going outside for winter night rides or repeatedly lifting heavy iron disks. Always takes about 48hours to fight it off then I'm good to go again. Happened about three times this winter.

This weekend I made the best of the new fallen snow with a 3hr XC ski on Saturday and some Hydro Hill repeats today. Powder up to the hubs on some sketchy descents but we found a trail that packed enough to give us summertime speed. Also spending my down time with my new Netflix subscription (I highly recommend it).

Segueing in to movies, my 2011 Oscar picks.

Best Actor - Colin Firth - Lock of the decade

Best Actress - Annette Bening - Over 40 + Hollywood royalty + been robbed before = A nice surprise

Best Supporting Actor - Christian Bale - Best actor in the world right now

Best Supporting Actress - Hailee Stanfield - a hunch, but she was great

Best Picture - Inception - Ive seen almost all of them and this was my personal favorite. I suppose Social Network is a nice dark horse and old people love The King's Speech (over rated).

Might Actually Miss the Snow

2011-02-14T20:30:00.001-05:00

So I've actually been following a training plan. Wait...I've actually been following training "guidelines". A twelve week winter training program with strength component from Coach Chris.

The reason for this basic plan is to provide more focus and structure from week to week. I've found it much better having a plan each day and actually look forward to hopping on the rollers for 90-120min. a few times a week. I'm currently on week six and feeling good. Looking forward to using the mountain bike more in the second half of the program now that its not -10 or blizzarding.

Of course I haven't followed the program to a 'T'. There were two abbreviated days last week due to sickness. I thought preventing the cold would have been better in the long run. There have been a few days missed here and there due to a busy schedule. And there have been a few weekend rides replaced with some cross-county skiing, my new favorite sport.

A view from the floor

The Climb from the left gave a nice overview of a usually green Shorthills PP

So as most of you know The Frostbike is coming up in a few short days. The weather is playing havoc with the course. First we were faced with two feet of snow so we shoveled the trails. Over 4.5k worth. Now the weather has turned and become very warm, not to mention the balmy +7 expected later in the week. The good news is the weekend is calling for below zero temps again which should solidify the course and the snow that remains.

Our trail experts have been monitoring the developments closely and have wisely chosen the trails that handle the wet very well. So if there is little to no snow, expect to see some rocks. Regardless, it'll be a fun day.

The snow was coming down faster then we could shovel

Speaking of warm temperatures, no I'm not in Oxnard with Team Canada, didn't get invited. But I was in DC today (65F) and it would have been awesome to ride a bike there. I'll leave you with a few pics from my trip.

Mr. Andrew Jackson, The White House and The Washington Monument

Bikeshare, first 30min. free.

Best airport meal ever. Veggie-mango stir-fry. Of course the Blue Moon help me sleep on the plane.

Happy Valentines Day

Uh Oh, Its Morning Time Again

2011-02-11T18:14:00.001-05:00

Arms stretched wide, brusing against the top of the cave.
Mouth agape. Out comes an elongated sigh.
Eyes closed. Smiling as the warm sun is felt on the face.
Moving towards the door now with eyes opening to adjust to the light.
What has been happening?

Recalling dreams of winter adventures.
Skiing in the valley with fresh falling snow.
Nighttime rides through the snowdrifts preying to stay balanced.
Getting zesty on the hills with elbows out.
Seemingly so real that it actually happened.
Arms so sore as if weight has actually been lifted.
Legs stringy as if rollers had actually been ridden.

Its time for movement.
Time to get rid of this layer of fat and come out of the cave.
Fight the last few weeks of this cold weather.
Face yourself in your battle of expectation vs. sacrifice.
The long spring road rides are just a few weeks away.
This is no time to be dreaming.

Past, Presents and Future

2010-12-15T15:57:00.001-05:00

First of all I'd like to start off by congratulating Kim on her victory in the inaugural MPR Give-A-Way Bonanza. Her prize, if you were wondering, was some baby blue, synthetic cork grip tape. Perfect for winter use or getting a fresh wrap in the spring to shake the crusty salt stains acquired during Canadian training months. Or of course also perfect for throwing on top of the 'parts pile' for use when needed most.

The irony is that when I crashed a few weeks back I shredded my current tape and may require more. Actually its not bad just a scuff or two. And since it was put on just for winter riding I'm sure it'll last well in the spring and like myself the scars will reflect an arduous season gone by.

So since I brought it up, the stitches came out on the weekend. That is, I took the stitches out on the weekend. Couldn't be bothered to wait to see a doctor/nurse so I perched a mirror on my lap and grabbed the nail clippers and tweezers.

Also on the weekend was some super fun, back to back days of winter riding. Seven hours all told. All outdoors on the snow. Its really all about staying seated and spinning. It was fun to ride sections that are normally 'easy' and have to work on not dabbing. Even made it around the big loop in Shorthills PP without putting a foot down. I forgot how good snow riding was for working on tech skills. Climbing +3HP, Balance +7HP.

Back at Premier Fitness last night and it was tough going. I actually had to convince myself to go. (Protip, grab an espresso on the way home from work. When you get home you'll have energy and decide not to spend the night inside.)

Since I injured my shoulder I haven't been in and it felt like each exercise was a big chore. I started with rowing, my typical warm up, 4x500m with 1min. rest (1:93 fastest split). Then I then decided to do another 2000m at a casual 2:10-2:15 split time. Every 200m I had to convince my self to keep going and finish. Hate when its like that.

Did the IPF room next and not much changed. Felt weak, I mean I am weak. Felt sluggish with each machine seeming like a daunting task. Skipped a few arm exercises and did a few extra abdominal exercises. I think it balanced out. As for stretching, I did only four on each leg so I owe myself some mobility work tonight. No big deal.

Other then that I've been sampling various winter beers and taking trips to DC. Check out these sweet buildings we just finished in Arlington (hey, its the off season).

900 N Glebe

Clarendon Center

Another Sunday Bloody Sunday

2010-12-05T19:55:00.001-05:00

Sunday night coffee...with coconut milk. Not bad. Not great.

While out for a nice trail run on Friday I was thinking about and looking forward to good back to back days on the bike. A pair of nice long rides. Too bad it was a terrible weekend for me on the bike.

Saturday's St. Catharines club ride, with hills, started and right away I was thinking the pace was quick. Oh no. My turn to pull and it was a definite struggle, off the front quickly. No one really minds and they've all been there at one point.

When we arrived in Jordan no one was there. No where for me to hide in a group. So I mentioned to the other six people that I wasn't feeling strong and they say they're just going to relax. Which was true, I just had no gas in the tank. Just didn't eat enough and rushed out the door forgetting to bring any snack with me. Two critical mistakes.

My turn to pull again and I tell Hopkins we gotta make it a short one. Almost at the base of the first climb and here's the conversation...

JK - You know that feeling where you have no energy and you're ready to fall asleep?
MH - Yeah.
JK - That's where I at right now.

The first climb is a quick, steep pitch followed by 1km (maybe more) of a moderate grade. By the time we reached the top I had fallen about 30 seconds back and at the top I pulled the chute, I was totally bonking. I'd rather use the energy I had left to get home then to get farther away and completely hit the wall.

My street has a 1% grade and when I got there I had to down shift to make it up. Ha.
Ended with 60k in 2.5 hours. Not bad considering.

So Sunday was about redemption. I had eaten some great food, full of energy and looking forward to a cross ride in the woods. I leave my place to meet the group, headphones cranked, standing and hammering out of every corner, loving life.

I hit the gravel path on the other side of the highway, stand up again, flying down the hill. I move the left for the big sweeping turn. Oh shit ice...while in the air I think 'I'm going to fast to crash. This is going to be bad' POW!

Shoulder, knee, chin then my helmet double hops of the ground. I slid on my chest (on dirt and stones) about twenty feet, came to a stop and thought 'well there has to be blood on this one'. I look down and its pouring out of my chin. Headphones still blaring the Pacha NYC podcast. I rip 'em out and my helmet off. Rip the buff off my neck and use it to try and stop the bleeding. I staggered around a bit. Definitely concussed.

In about five minutes I had gotten my bearing, gathered my things and decided to walk up to the street. Still bleeding and with my left arm immobile I rode back home to assess the damage. Get a good look in the mirror.

I made sure my collar bone wasn't broken and cleaned my cut. Wondered if I should head to the hospital, paced back and forth. My cut was small but the damn thing didn't stop bleeding until the doctor was done with the stitches. Four all told.

Food - Part 1 & 2

2010-12-01T07:04:00.001-05:00

I had two donuts the other day.
One was a Boston Cream the other wasn't.
First to name it wins a prize.

I switched to The Paleo Diet at the beginning of October, so its been about eight weeks now.

The reason for the switch was that I have always felt my diet was a weak point in my...I guess you could say lifestyle. Laziness/business lead to a lot of bad choices over the past few years. I'd go on 'health kicks' but after a month it was back to a 50/50 mix of healthy meals and grease wheels. The result left me at the same weight for the past two years (185ish) despite all the riding I was getting in.

I think the reason the diet appealed to me was first its simplicity and second, it doesn't take itself so seriously. If you're 'off the diet' there are still plenty of healthy options. So if you're out and about or on the road you're still cool. Donuts are not healthy nor are they paleo so it might have been a bad way to start off this post.

When I started out it was not an easy adjustment especially with regards to exercise and recovery. I got some advice along the way (see here and here) and have been experimenting and yes, paleo blocking.

A problem I have is that many of my meals have just become the same thing, a few staples; eggs, chicken, spinach, tomatoes, cucumbers, peppers, apples to name a few. So I decided I better learn how to cook something, create variety.

My initial attempt at bread was a debacle. My macaroons didn't stick and I had a bin full of fried coconut and honey. But then I tried again and had some success.

Paleo Pancakes (courtesy of Crossfit Phoenix)

Ingredients
2 whole eggs
1/2 cup almond meal
1/2 cup coconut milk
1 apple, cored and chunked
2 tsp cinnamon
1/2 pint fresh blueberries
coconut oil for cooking

Directions
Combine all ingredients, except blueberries, into a blender or food processor and blend until smooth. Pour into a bowl and add blueberries. Heat a large pan on medium heat; add coconut oil and cook small pancakes 2-3 minutes on each side (these are hard to flip, so when they are ready, jab the spatula underneath fast)

Coconut Pumpkin Soup (courtesy of paleoblocks.com)

Ingredients
2 medium carrots chopped
1 medium green sweet pepper, seeded and chopped
1 medium onion chopped
1 T coconut or preferred oil
1 15oz canned 100% pumpkin
1 14oz can unsweetened coconut milk
1 14oz can (just under 2 cups) reduced sodium chicken broth (organic is best)
1 medium fresh jalapeno chili pepper, seeded and finely chopped
3/4 teaspoon sea salt
1/2 teaspoon ground ginger
2 T freshly snipped cilantro or parsley

Directions
In a large saucepan, cook carrots, sweet pepper and onion in hot oil over medium heat (about 5 minutes) or until vegetables are tender. In a separate large bowl, combine pumpkin, coconut milk and broth. Stir in honey (if using), jalapeno pepper, salt and ginger. Stir pumpkin mixture into cooked carrot mixture.

Bring to a boil, reduce heat. Simmer uncovered about 10 minutes or until heated throughout - stir frequently. Before serving stir in snipped parsley or cilantro. Makes 6 - 1 cup servings.

All-time Easiest Meal (courtesy of menshealth)

Ingredients
1 whole chicken

Directions
Wash the bird with cold water inside and out. Dry it with paper towels inside and out. It has to be bone dry. If its not the bird will steam and not brown. Preheat you oven to 375, put the chicken on a skillet, sprinkle with pepper and kosher salt. Use a meat thermometer to know when its done. Make vegetables as you like them (raw, cooked).

So there you have it, three pretty simple meals made with little effort. All pretty tasty.

Riverdale CX - Race Report

2010-11-29T12:06:00.000-05:00

Starving in the car on the drive up.
I forgot food. How can I forget to bring food?
Man its fucking cold out.
Wow, I have no energy left after one warmup lap.
Shit, I got my hoodie all muddy.
I forgot to bring water down from the car.
When does this fucking race start?
I can't stop shivering.
10 seconds? An OCup countdown. Fuck it. I'm sprinting.
Argh, headwind. Sprinting was a bad idea.
This barrier sucks.
Huh, everyone is passing me pretty easily.
Am I in last now? Almost.
Ok I'm just gonna shut it down for the day and try to enjoy myself.
Ugh, there's so many people at the top of this climb I'm gonna have to run.
Hey I just got dropped by two 15 year olds.
These descents are fun.
Alright one more lap.
Well this race was one of the worst ever.
Next week.

Barrie's Baseball CX - Race Report

2010-11-22T10:03:00.001-05:00

My first ever race victory!

I know...I was first of two. But it didn't matter if there were 100 people at that start line, I would not be denied. Possibly.

Actually it wasn't really my type of course because it was mainly fast, flat wide open and I can't dish out the constant power streams that a more experienced road rider could. But I've really over came the mental part of cross racing of late. It was a Tuesday training ride a few weeks ago. I learned that you have to fight early and often. So that was my plan.

At the line the masters were told to move to the front, then they decided to start the three beginners with the masters so we were stuck at the back. I know that most M3's were likely slower then me so I wedged myself in fourth row. My plan was to get to the front off the start and try and leave the other beginners at the back, separated.

During the short lead in to the first turn I moved from fourth row to top seven and read the numbers on the backs of their jerseys. No 200's so I was leading.

Two or three people were gone of the front early but deBour is a sandbagger anyway. I stayed in the chase group for the first lap and a half when a crash in front of me caused some separation. I ended up getting dropped on the open road section, riding just behind the group for another lap. Eventually I fell back and was caught by another group of three or four who were working together. We went back and forth and two of them created a gap, one dropped off. No 200's were in front of me.

I continued to ride hard until I saw no one behind me so on the fourth lap I slowed it down a bit. Still no one behind me for most of the last lap but towards the end I could see the lead U17's and I didn't want them to pass so I rode hard at the end and crossed the line with a smile on my face.

I think the thing I did best today was stay patient while riding in a group. I wasn't in a rush to get past people just ride smooth. In the past I was overly aggressive or panicked and it just turned out bad.

So next Sunday is the last Southern CX race of the year. The fields were small yesterday so if you race cross, come on out. Remember, the worse the weather, the better the race.

Full Results

Baseball Cross Preamble

2010-11-21T06:05:00.003-05:00

Faaawwk. Alarm at 4:15. Woke me up right out of a dream too.
I swear if I wasn't carpooling I would go right back to sleep. Even if I had preregistered.
Alright.

So I set the timer on the coffee maker and it was all ready when I walked into the kitchen.
Normal race morning routine; pack a lunch, pack some post race clothes, kit up as little as possible with civilian clothes over top.

Pre-race breakfast involved turkey bacon.

Moote will be here in 10 minutes. So I gather my things and go down to wait.
Ok. Five minutes.
Oops, he's 1 minute late.
Wait.....
What time is he coming? 6:45?
Why am I down here waiting at 5:45?
So dumb.
I'm so dumb.
Really could have used that extra hour sleep.

Secrets To My Success

2010-11-17T12:24:00.003-05:00

Tearjerker album dropped yesterday. Check it out at sorethumb.ca.

Did you notice Benno's house was full for week four? Most likely not but that's us. Some SHCC guys and gals heading down for some fun rides through the hills. Hoping to avoid food poisoning and looking forward to being down there a few weeks later this year. The Blue Ridge Parkway may even be passable with the warmer temps. That is, if I can make the climb to the PRB.

Caesar's Head Climb 2009

Maybe I can get some additional help on those climbs with the 10 shot espresso served up by The Pulp & Bean in Brooklyn.

The 20-ounce drink, which went on sale Tuesday, is dubbed the Dieci, the Italian word for 10, but a sign outside brags it's "coffee porn in a cup."

And I thought my quadruple shot Americanos were bad ass.

I Can't Think of a Better Way to Spend the Day

2010-11-16T11:35:00.000-05:00

I'm leaning towards Baseball Cross this weekend. Yup long, early drive in the cold and dark with a short race at the other end. But I just wanna race. Especially if its going to snow. I was watching Kabush take one of his biggest career cross victories and I got motivated to ride in some muck. Slipperiness is a fun element.

Unofficial Baseball Cross Theme

I stayed away from racing last weekend because I had no motivation or physical ability to ride the entire race. KB ski hill is a tough climb on a cross bike.

I was however motivated to run further (or farther?) then I ever have in my life. Forty straight minutes on the trails without stopping. Can't wait to do it again. Running up and down hills is so fun. Might start parkour on the downtown.

"Gainer into the trash can"

Also motivated by Ryan's ride video to get out and enjoy the woods on a bike while I could. Did a great three hours on beautiful Friday. One of the best rides of the year but oh so tired at the end.

Sunday was the annual ShortHills Cycling Club Chili ride aka Fartfest 2010. Take over a park, set up some tents, bring in a caterer and get 70 cyclists together for a ride and afterparty. As you can guess we had a ton of fun.

We have a lot of great club stuff coming up in 2011; more rides combined with food (like pancakes and wine but not at the same time), some coaching, Frostbike (Feb 20th, save the date), CDMBR (maybe the best event of the year), new and improved trails coming to Niagara and of course a full slate of races throughout the province to get together and compete. I'm already looking forward to hanging with the club at those fun OCup weekends.

I guess that means its time to get a regular fitness schedule together.

2010 Canadian National CX Championship - Spectator Report

2010-11-07T22:38:00.000-05:00

Ten hours, outdoors, in the cold is a tough thing to do. I guess I made up for all the indoor time I spent this week.

The races were very entertaining and as soon as one ended another one was starting. Winner comes across the line, gets interviewed, gets jersey, anthem played, clear the sidewalk the next race starts in 5 min.

My predictions...some great some terrible.

Master C/D - Pierre Perrin was probably mid-pack when he suffered a mechanical.
Master B - Derek Hardinge had a massive lead after numerous attacks on the first lap. In what was the saddest story of the day, a park user walked right in front of him without looking. I'm not sure the condition of either men. Terrible.
Master Female - Aly Armstrong didn't have a great day.
Master A - The Pete Mogg prediction was right on but that's not really picking outside the box. Kim Steed ended up third.

Pete Mogg killing the climb

Jr.- Perfect in this category. Ben Perry victory, Hopner two, Cote three and my darkhorse finished fourth. Big congratulations to Ben for the win. It made the day of everyone who knows him and of course his dad did not stop smiling for the rest of the day.


1st, 2nd and 3rd starting out that way too


Ben Perry gets the Jr. jersey

U23 - My one two picks flipped positions here. Evan McNeely was hitting the climb like it was flat and Stafford could not make a game of it in the end. Of course my darkhorse pick DeCal was not a factor but I had to throw my teammate in there.

McNeely dominating

DeCal keeping it real

Henri trying to hang in there

Elite Female - Phft. Waaaay off. Like I said, these were uneducated predictions. Who knew VT has been sick all year? Not me. In fact I didn't know how fast any of these ladies were. I had Pendrel in there because she's one of the best mountain bikers in the world. But cross? I would have paid more attention to this race if the Jr's weren't racing at the same time.

Here's Emily Batty

Elite Male - Yeah, way off here too. To bad Watson had a bad start. And I didn't figure Garrigan into the mix at all. Bad move. The second biggest disappointment of the day was Garrigan's mechanical inside the final 2k. He had been back and forth with Sheppard all day and looked poised to regain the National jersey. The crowd was behind him wherever he went on course but it was not to be. My darkhorse, Schooler came third and Chown had a great race.

Garrigan

Chown

Watson

Moote

Box

I'd have to say that the funnest time of the day was the lunch break between the Master A race and the U23. The beer tent opened and I enjoyed a poutine topped with about a dozen strips of bacon on top along with Team Monster and some Lapdogs. Poutine, laughs and Steam Whistle all around.

FULL RESULTS

Rest Daze

2010-11-05T18:07:00.005-04:00

I've been combating my cold with rest and vegetables and large quantities of water. Did you know sweet potatoes are one of the best white blood cell boosters. Even though I was sick I always had good energy.

I still took three consecutive days off work and have this to offer.

Sick Day Movie Review

The Social Network - Watch this on your next lazy weekend.
This film is just compelling. The story of Facebook's development by Mark Zuckerberg is interesting. The acting isn't great, well Justin Timberlake is good actually, but its definitely worth the watch.

Red - Watch this on your trainer this winter.
The commercial quotes a critic's comments saying the movie is "crazy, sexy, fun". Its close to being true. Mary-Louise Parker is sexy and the movie is fun to watch. The story starts a little slow but improves as the movie goes on changing it from below average to entertaining. Can't say its not predictable but thats what makes it great for the trainer; some shoot 'em action that doesn't require you to pay close attention to follow the story.

Avatar - Watch the while your recovering from Nationals.
I may be one of the last people to see this move and I definitely regret not seeing it in 3D. This film is awesome. The concept is very cool, it makes you think (a bit), the story-line's great, its fun and has something for everyone. Even though it runs a bit long I didn't want it to end. Sweet.

Wall Street 2 - Don't watch it.
Why the fuck is Shia LaBeouf still in movies? There is zero chemistry between this guy and his wife in the movie and that really kills the secondary storyline. The Bud Fox cameo is forced, pointless and a reminder of how great the first movie was. I expected more from Oliver Stone and Gordon Gekko. I suppose the best part was an appearance by the old school mobile phone.

Inception - Watch this instead of Nationals Revenge
Its fucking great. I don't think DiCaprio can be in a bad movie. The concept is cool, the effects are phenomenal, guns make an appearance, very matrix like. I'm not sure why this movie is easier to understand then Wall Street 2 because the storyline requires some thought. This is the best movie I've seen in a while.

Scott Pilgrim vs. The World - Watch this when you need background noise for doing something else.
I don't get it. Maybe because I'm older then 30. But I do like the music and the comic book feel. The fact that most of the movie is about Scott Pilgram dating an underage girl is creepy. The story is boring. When did Michael Cera become a tough guy. To be honest I didn't make it to the end because the movie felt like it was four hours long.

Like I said, I was resting.

I will be at Nationals tomorrow as a spectator and I have some uneducated predictions.

Master C/D - Pierre Perrin
Master B - Derek Hardinge
Master Female - Aly Armstrong
Master A - 1.Peter Mogg 2.Kim Steed
Jr. - 1.Ben Perry 2.Carl Hopner 3.Felix Cote-Bouvette (Darkhorse-Yohan Patry)
U23 - 1.Jared Stafford 2.Evan Mcneely 3.Conor O'Brien (Darkhorse-Andrew DeCal)
Elite F - 1.Natasha Elliott 2.Catharine Pendrel 3.Vicki Thomas (Darkhorse-Mical Dyck)
Elite M - 1.Andrew Watson 2.Derrick St.John 3.Tyler Trace 4.Erik Box 5.Kevin Noiles (Darkhorse-Aaron Schooler)

It Doesn't Bother Me

2010-11-01T09:32:00.001-04:00

I know there has been a lack of posts here, sorry, actually no I'm not sorry.
-Andrew Watson

- Jeff Kerton

That's an Office reference.

My blog's one year anneversairy has come and gone without a wimper.

I've been riding with purpose and eating well. Then on Saturday I was so compelled to race that if I had to leave at that moment I would have. Itching to test my fitness. Instead I decided to test myself and see if I really wanted to race. Set the alarm for 5am to make the decision when it goes off. Sure enough I didn't even give it a second thought. My numbers and pins never stood a chance.

So I took the Sunday morning train to Smithville. The group was a respectable size and no one was in the mood to hammer so we took the medium length route and stayed together as a group, until a few Jr's attacked. We let 'em go. Tempo Time.

But it was cold and on the way in I was complaining of joint pain in the elbows and shoulders. On the way home I realized what it was. A sickness working its way through my body. Shoulder pneumonia. +100k in 5 degrees didn't do any good. Maybe 40min at -5 would have been better but I digress.

Tried to recover with a 4 block, Paleo super salad. Chicken, spinach, apple, sweet pepers, pecans and dried cranberries. And a nap.

Unfortunately It didn't work, I'm down now. It'll be the end of my fitness and is a forced offseason. Who knows how long it will last. Who knows how uninteresting this blog will become. All for the better I suppose.

Hardwood 50k - Race Report

2010-10-18T10:14:00.002-04:00

I put this race on the calender a long time ago since riding at Hardwood is so amazing.

Drove to the HW with teammate/coach/friend Kieth Fleury and it turned out to be a great thing that he signed up.

When we were lined up he went over the strategy saying we would sort ourselves out on the opening climb and have more fun riding together for the day.

We started in a pretty good position on the opening trail, Serious. I think the train of riders was about 100 deep at the beginning. It was cool to see everyone snaked through the trails as far as you could see ahead or behind. We gave up two or three more spots then we gained but our pace was comfortable for the start of a tough 50k. Especially for me who was having some stomach problems. A lot of uneasiness and uncomfortableness with the gassy effects of Heed. Also my legs felt heavier then they should in the first 10k. But those are just excuses and probably lead to more damage being done mentally then physically.

The second loop was Radical, the toughest at Hardwood and it introduces itself right away with some extreme descents. It was great having Kieth in front to give me the confidence. I struggled here and we gave up a lot of places. I gotta become a better climber. We ended the nightmare of that trail losing about 5-6 minutes (judging by other times) and it was back to the start for the next loop. Although looking back, I can't wait to ride this trail again. It hates me so much, just sitting there laughing at my failures.

Once again up the opening climb, which we took slow each time to use as recovery. Cranked was next and I decided to lead the way. A rider just in front had the perfect pace going and the three of use rode the entire trail together. It was good because it forced me to push a bit to keep on his wheel but I was able to just follow his line. If you've ever ridden this trail you'll know its all flow, fast and fun. Seemed like it was over before it started but it was a good break from the challenging sections and broke everything up quite well.

Gnarly, up next, was just that with huge sweeping berms and some tough but fair climbs. The further you go the trickier this trail becomes. This is the point where having a riding partner came in handy. I'm not going to lie, I was hurting. Having someone in front to show the lines and help me through the trails without much thought was what I needed. Even when I was going too slow I'd look up and put in more effort because of the teammate in front. A few long climbs at the end became a very big challenge as I was coming to the end of my rope. Kieth commented that I was being quiet, maybe I was just tapping into my subconscious because we had some good flow most of the time.

The final loop called Fun wasn't really so. The wind picked up, the temperature dropped and it started raining. Right at the end. Just enough to get us wet, give us pneumonia and get our bikes dirty. Of course the bad weather forced us to pick up our pace and since the trail only takes about twenty minutes we weren't miserable to long.

Despite that and how much we were hurting at the end it turned out to be a great day. My partner forced me to keep moving forward and I believe saved me about fifteen minutes out there. You just don't get to ride trails like that in St. Catharines. So fun but oh so tired. In bed by 8:30.

RESULTS

16/56 in Male 30-39

Serious - 32:24
Radical - 1:06:31
Cranked - 28:54
Gnarly - 58:02
Fun - 20:32

Total - 3:26:23

Can't Spell Train Without Rain

2010-10-11T22:15:00.003-04:00

Americano Monday and I'm seeing everyone is having fun on the cross bike.

Better then all the bloggies saying they aren't in mid-season form. I mean, who is? Its not mid-season. Well, actually, I might be considering how injured the second half of my season was. Plus I got one MTB race left and I'm gonna actually race it.

Since the Squeezer Niagara has been getting a lot of rain. So those addicted to riding, like myself, have had to get involved in a mixture of activities. Some running, some gym and some cross intervals have left the legs pretty dead for over a week. I think I've actually trained harder in the last month then I have all year.

Yeah these cross intervals. They are super fun and seem to be working for our group as we're getting a lot of good results. So kudos to those who get out there on the weekends, I'm not one of them. Maybe one of these days. Hell, maybe I'll try and become National Champ in a few weeks. Its probably not that hard.

I'd say today's MTB training ride was one of the best of the year. Its rare (or never) that I have a training partner for a strong paced 3.5 hour MTB ride. I didn't become complacent as I've done so much this summer. Almost emptied the tank at the end.

Was down eight pounds in my first eight days of paleo. Ridiculous. I had to make a few adjustments. Now its reasonable at about five in ten. Paleo good, paleo bad. As with all off-camber you must find balance.

Another cross session tomorrow. I think I'm gonna have some fun. Feeling fresher. Motivated.

Peace.

L!B Offroad Squeezer - Race Report

2010-09-28T10:31:00.004-04:00

I'm going to have to warn you, the race report below is a little long winded. Most of it will be boring for you so don't feel obligated to read it. It's just that I feel for the Squeezer this type of post is allowed. One per season.

I started second row in the B wave, sitting behind some club members, with the same plan as last year. Don't start to fast on the road section and move up on the gravel path. Plan worked mostly but I got boxed in a bit sitting inside the top 15. At the turn to the single track and on the lead in I moved past about five people then made another move on the grass to pass Freure, he gave it to me.

In the open section now and I warn everyone to be careful going into the small dip. Its a tricky section with the washouts. Sure enough a rider two wheels up (Garmin) hits his front tire and goes down. Hakkers crashes, I avoid his rear derailleur by about an inch but now I'm off the bike. Fleury sneaks by on the right moving up about 5 spaces. Its a scramble to get going again, I didn't dare look back. As I hop on the bike in the middle of the singletrack Freure comes from the left, Hakkers from the right and hits me (accidentally). I go into Freure and put him down, I'm down again. Chaos for a moment and Freure yells out "some people don't belong here....Garmin".

We were no longer riding in a straight train of 15 and I found myself third wheel in the third group. The pace was maybe a tad slow but I wasn't to worried as the race was just beginning. However, the climb into the park was definitely too slow and when I got to the top our leader was dropped for is weak efforts. Just two of us now (Bikefit) and I thought about making an aggressive pass to be first in the single track. I didn't want to risk a crash so sat on until we caught Christoff. Again I'm third wheel and our leader is cracking.

On the climb up to the new trail Christoff was struggling, Bikefit gets by. I told Christoff it was me and he moved over but the trees were tight. I eyed up a limb on the pine tree and wondered if it would break when I went through. I swung my arm forward and it did. Scott caught us and got by too. Group of three out to Decew for the first time, I'm in the lead but Scott can climb. A group is just in front of us just 30m up the climb but that's over a minute ahead.

As we crest the first climb Scott (119) is 20 seconds ahead and Bikefit (120) is 10. I close on Bikefit without much of an effort and told him we have to work together to move up. I gave an effort on the front but when we hit the road I see Scott sitting up and waiting for us so I wave my riding partner in front and he gives a massive effort. Another small effort from me and big one from Bikefit. Scott says "Jeff come up here and pull for me." I caught him and he slowed to let me in front but I told him "no way". I put my hand on his back and kept him in front. Jumped him going into the Shorthills and lead them up Hogsback and out to the road. I turn and see Bikefit is off the back. He's cracked a bit.

Scott opens a gap on the big climb up Decew but I close on the single track. His gap is reopened through the feedzone and now we see AJ. Jeff Murphy grabs my wheel before we hit the Mill. The Mill trails were the worst section of the race for me. My legs were dead and I felt like I was going so slow. I even thought I should appologize to Murphy and let him by.

When we hit the reservoir AJ and Nault are riding together about 20 seconds ahead and Murphy caught me. In the ruin trails he started going slow into the corners and I knew with the long single track sections coming up I needed to be in front. I asked him to let me by and jumped him before the road. He didn't mind, good guy. I dropped him two or three turns into the tight twisty section and caught AJ and Scott on the new gravel road bypass trail. If AJ was in front he would have been gone because he's such a strong technical rider but I think he got held up.

Descending Hydro we were all big ring and AJ made a crazy dangerous pass at the bottom. The three of us were in a train AJ, Scott then myself all riding as hard as we could. Looking back this was the funnest part of the race but at the time I just wanted to be first into Suzanne's, the final single track. Well Scott had the same idea and beat me up the hill. He rode Suzanne's well and I know AJ dropped off just a bit. Unfortunately for him Scott clipped a tree with his bar and went down. He told me to go (I wasn't going to stop unless you were dying). I had to hop over his rear wheel to get by. A sprint and I'm on the gravel stretch to the finish.

AJ and I rode together but he dropped me on the climb over the highway. Oh well, the final kilometer is fun anyway. When I was in sight of the final climb I found a good gear, looked up and hammered. There's Captain Lightning, there's the devil. People yelled my name but I don't know who they were, cowbells everywhere.

I approached the line with one finger pointing in the air and the other pointing at the Shorthills Cycling Club name on my jersey. I crossed with a smile and a top ten finish. Time to party.

Turns out JC took the victory and the SHCC held 7 of the top 10 places before the elites went off. We put about 20 people on the podium as well. Great day of racing for the club.

Results
GPS Data

Other Squeezer Reports
A Decal
J Henri
T Montague
A Morka
P Glassford
A Watson

Lately

2010-09-22T10:30:00.003-04:00

I've been on the bike a lot lately trying to follow my plan for the fall, long rides. I'm getting about 13hours on the weekends and the usual 2-3 hour nights a few days through the work week.

Friday was the Niagara Circle Route and a perfect day for it. I think it took about six hours with a few stops in between. Brad sat on the front and kept a good pace so the stop for a half coffee/half hot chocolate and a bagel was much needed on the back stretch. Got home and did nothing but eat and sleep. I dropped the ball on the free Great Lake Swimmers concert that opened the Grape & Wine festival that night.

Denis, Val, Tom, Jeff, Brad

Up early on Saturday to head to Pedal first thing. There was a gift waiting for me. As you regulars know my frame was cracked and I threw up a 'hail mary' in hopes of receiving a warranty replacement. I wasn't the original owner and I had no receipt but Jamis sent one without a word of notice and I couldn't be happier.

The new frame looks better in person. Bike is spec'd better too.

Built up the bike Saturday afternoon and made it out for a solo, fast paced Squeezer route preride. Rode hard on the hills and big ringed the backside singletrack. Legs hurt but I'm very happy to be back on a 29er.

Sunday was an awesome six hour epic group ride from St. Catharines to Queenston and home. A good group too with a solid pace all the way through. I got dropped for a bit when I had some chain ring bolt issues. Luckily the person that I was with knew the trails and we eventually caught up despite the sabotage (I don't wanna call anyone out but there was a reason I was dropped).

On the way home we take a sweet trail that gradually climbs the escarpment in about 3k. Its almost my favorite part of the ride. There are a few log overs on this trail and there are a few tree overs. Hopping over one of the tress I put my foot down and got stung by a bee. Jumped on my bike and got stung by a bee on my forearm then realized we disturbed a nest. I just rode as fast as I could but I had a hitchhiker and got bit on my hand, through the gloves. Five or six of us got stung, fortunately none of us were allergic.

* * * *

Waking up to rain today reminds me that the Squeezer is in just a few days. Actually I woke up yesterday thinking of the race and was a bit nervous about it. Why? Its just a fun race. Yup, it is, but its also a race against all your friends and its for the biggest prize of the year, bragging rights.

So DJ EZ Mac aka Dirk Nowitzki wants to get out on his new CX bike and ask me to tag along. He mentioned something about an easy, 20k loop. With him on a CX bike and me on a MT bike I figure I can hang so I start the day out with a warm up and eight hill repeats up Hydro. Then I did some sprinting on my way back into town to meet up. Now the guy says "lets hammer out the Squeezer route". Jeez, my legs are gasses but I agree.

Started the ride feeling tired in the sense that I was yawning and in that past that has meant bonking. With a warning we pressed on and I actually turned it around. Just a bit of stomach cramping later on. I also did something I usually don't do on rides or in races. That is concentrate on the pain in my legs a push forward. Usually I succumb to the pain and take it easy. Tonight I worked very hard up the hills and had some strength left at the top. Felt good. Confident.

I commented that I felt ready for this race. I haven't felt ready for any race since the rib injury back in early July. My goal may sound strange but the competition is steep. I'm looking for a top 15 in the early race. Once the elites take over I'm back to the bottom of the pile.

So that's what I've been up to. I'm on a bike and I'm gonna do it again tonight. Fucking addicted.

Provincial Marathon Championship - Race Report

2010-09-13T09:49:00.001-04:00

What an awesome day.

I left home with a sore shoulder and drove under cloudy skies and a bit of rain. On my way to the Provincial Marathon Championships. Pretty skeptical about how the day was going to go. My plan was to ride slow and enjoy it. In fact I just needed to finish unscathed considering the bad track record at the previous marathon races; terrible poison ivy blisters, a DNS due to injury and a DNF due to cutting my leg.

Lined up near the back of the pack and by the top of the second climb I had only Kim behind me. No worries. The third climb was a nice 50m hike nearly straight up. Then the fun started. Fast flowing single track and some wide open double track, just what I hoped. So much fun.

At about the 6k mark I ran into Dwayne Wagler working on Garnet Abby's broken chain. They needed a quicklink and I was more then happy to help out Garnet since he helped me out at Haliburton. It was a rare ocassion to pay it back rather then forward. The chain was fixed in no time and we were on our way.

After riding some double track for a bit I started to see the backside of arrows and realized we were lost. We went back to a split in the trail and saw arrows pointing everyway. Oh damn. We decided we had to go back even further and start again from the mechanical spot. We did and were back on track. Dwayne dropped us.

Since I was riding slow I let Garnet lead as to not be in his way but he ended up being a great pace setter for me. We quickly came back to Dwayne after he hit a tree. His bars were bent and his tire was flat. He said he was alright so we continued. Got to the first feed station (25k) already 40minutes behind the leaders.

I ended up riding with Garnet from the 6k mark to the very end. It was good company and we made sure we kept our pace respectable. Since I couldn't climb even semi-steep things he would pull away and I would reel him in on single track and double track then we'd continue riding together.

The reason I couldn't climb steep is because I have a 5 1/2" travel fork and due to the angle I have to really work my arms and pull forward. The problem there is that my shoulder is injured and it was too painful to pull up and contort my body. I relegated myself to walking but was ok with that. Especially with descending on a 5 1/2" travel fork being so fun. Another shoulder problem was the log overs. The small ones were ok, I just couldn't bunnyhop. On the bigger ones I had to dismount and walk.

Apart from two long climbs (after feed station 1 and 2) there was nothing difficult. As I said above, all the trails were fast, flowing, up and down, twisty single track with some double track in between. The fun factor was huge. We were told that next years course will be the same so keep it in mind for your 2011 race calendar.

Ended the day in time to enjoy two burgers and a heaping pile of pasta salad. Possibly the best burgers I've ever had since I was so hungry.

Congrats to Andrew who took the win and the massive $150 purse. Henri had a solid 6th overall. That kid is on form right now and I'm predicting good things for the next two races. I just don't want to jinx it. I think Sara rode well, I mean we were both to lazy to walk the 20m to look at the standings. Maybe they'll be posted soon.

I got an honorable mention for finishing the series 4th overall.

And about those CX pics, I'll post them tonight. I promise.

The Beat Goes On

2010-09-11T17:58:00.000-04:00

I went through the motions even though I didn't feel like it. I pack my bag, I registered, I warmed up and I lined up to start.

'We Need More Cowbell' opened up the CX season and those who practice in the park were extra excited for it. Well most of us. I wasn't really feeling like I wanted to race and even when I woke up this morning I was on the fence but decided to go thinking it would be my only race of the season anyway.

The start wasn't to fast and I relaxed heading into the first few turns. The barriers were near the start line but for the first time through they pulled them for safety reasons. I wasn't expecting that and as we came around the corner I prepared to dismount but suddenly realized. Surprised, I gave a few hard pedal strokes to catch back on and had to slam the brakes going into the next turn. I guess I locked them up and I did a nice 180. Moote yelled from the sidelines and Watt was heading straight towards me. I lost a few places but still didn't feel it necessary to work extra hard since everyone was still close together.

As we continued our way around the park I was so familiar with I continued to move up and by the end of lap one I was third wheel with second just ahead. Then I hit the deck. Almost got run over by the bearded HCC guy. I crashed in front of him in 3 of 4 races I've done. Anyway, I get up and notice my chain has dropped off and tangled with the inner ring's bolt holes. Race over. By the time I managed to fix it and hop back on I was almost dead last on the 10am starters, managing to stay ahead of two very young riders.

Being that it was so early in the race I kept riding and worked my way back through the field. I ended up passing two in my category by the end of the second lap and I was working with an M3 rider, back and forth.

The start of the third lap, into the forest. On the climb back up I put my head down to get a few hard pedal strokes and when I put my head back up...SHIT! a tree. I swerved just in time to avoid the head on collision but took it hard on my shoulder. So hard in fact that I stopped and my bike kept going a foot or so. I was really hurt and tried to walk it off. I got to the top of the little up hill, got outside the tape and tried to decided if I could continue. Nope. Well maybe if I just start riding I'll start to feel better. Nope. I couldn't move my arm, I couldn't lift my bike. DNF.

That's two DNF's in a row. And the bad luck continues. I'm extremely disappointed over this. I felt that had I not been so careless out there I was definitely in contention for a podium.

I did however learn two things from this brief experience. The first is be patient, you don't have to ride careless to be successful. The second.....I can't wait to race cross again!

I'll add some photos later tonight.

Fall Forward

2010-09-06T19:47:00.000-04:00

Sunday night coffee. Again.
This weeks it's actually half coffee, half hot chocolate.

So there's leaves on the trails and our weekday rides are cut short to avoid darkness. Rides are done with arm/leg/knee warmers. Its time to wear gloves again. Fall. My plan this season is long rides.

The past week was spent building up the old bike and the Cinder Block is ready to go.

Friday was a nice early ride, the standard St. Catharines loop if you're familiar. The front end is heavier then what I'm used to and of course going back to 26 inch took some time to get comfortable. The five point five inch travel fork makes climbing steep difficult. Three hours in the saddle.

Saturday was just a bit more relaxed. Watched world cup from about 11am to 4 then it was the return of Notre Dame football. Who doesn't love that?

Sunday it was time to take on the hurricane, the weakened hurricane, Saturday was worse. Took the SCCC train to Smithville into a direct headwind. Tough and I found myself on the front a bit more then I wanted. The ride home was a beauty tail wind and we were up over 40 without even trying. I think 12 watts? But I don't have one of them machines. Four hours saddle time, then a nap.

Monday was a nice big group ride. I decided to start at 8am and get in a few hours before meeting up with everyone else. One of my winter training tips to get in extra saddle time. By the time I made my way home I rode every trail in St. Catharines, some more then once. I had brought some food but just not enough. Over five hours saddle time. I didn't hit the wall but I was awful close.

Combined that's over 12hrs on the bike and about four hours of watching people ride. With the food and the naps, the compression socks and stretching I'm sure to be ready for next weeks Marathon Championship. Of course my goal is just to finish without a big gash in my leg or poison ivy or whatever else can go wrong at these things.

Two Wounds to Heal

2010-08-26T07:09:00.000-04:00

Well the stitches are coming out today. There was a bit of infection in them as well but I jumped on it early and the antibiotics are working. Slowly, but they're working.

I haven't been on the bike since the incident and I'm feeling a little weak. For instance, I walked up only nine flights of stairs and my calves hurt for an hour. I couldn't have ridden due to the location of the cut (inner knee). It really restricts my range of motion. Looking forward to getting back at it.

I will be on the bike today after they are taken out. But not my mountain bike, you see, there is another problem, broken frame. With my plethora of free time I decided to strip down my MTB for a cleaning; changing the cables and housing, regreasing every bolt and adjusting everything that is necessary. Then I noticed it, a weld failure where the seat-stay meets the seat-tube. Its just ready to peel away.

So I'm not the original owner and I have no receipt, I just bought it used. Thus for any warranty I'll need some luck. There is precedent set according to some and Pedal Bike Shop is already on it.

In the mean time, be prepared for the return of the Cinder Block.

Marathon #3 - Haliburton Forrest - Race Report

2010-08-18T15:11:00.172-04:00

The number 10 was coincidentally both my number plate and the number of stitches required to close the wound suffered at the hands of the Normac trail.

* * * *

Having Friday off work meant an extra day of camping and I was excited to head up to Haliburton Forrest despite the projected weather forecast.

Arrived at Base in five hours and we made our way to our quaint, swamp-side camp site. I suppose that's what you get for waiting 'till the last minute to book. The benefit of this was the that my tarp managed to cover seventy-five percent of the site, including the entire width, which would protect us from the aforementioned weather forecast.

Daylight fading away

Friday evening brought campfires and clear skies. I even had double rainbow type excitement upon seeing the stars through eyeglasses. I don't know if I've ever seen them that clearly my entire life as I'm not usually one for northern adventures. Very nice.

Stoke the fire

Saturday I was excited to get into some bike stuff; cleaning, fixing, riding. I got on quite the roll too, successfully fixing broken bits on three different bikes. Then it was time to ride.We stuck to the road and decided to loop back to our site by way of the King & James trail. This trail was in the race but the direction we rode was backwards from race direction. It didn't matter, we just wanted to stretch our legs and this "easy trail" was exactly what we were looking for. Unfortunately, even though the trail was easy, we were off our bikes in about eight seconds due to the rough terrain. A sign of things to come.

By the time we finished the loop I was really enjoying the trails and wanted to go do more. But I knew how tough Sunday was going to be and I needed to save my legs. Besides, the sky had clouded over and it was late in the afternoon, time for a two dollar shower and dinner. Mmmm...fake chicken.

We had a post dinner fire and listened to some music but it was early to bed to rest up for the next day's epic adventure.

When I was awoken by the pouring rain it felt like I had slept for hours but it was only about 10:30. The downpour sounded like a rushing river when it hit the tarp and I couldn't sleep until it had subsided. About two hours later another downpour woke us up and we could hear the sound of thunder and the flashes of lightning off in the distance. Kept awake again, even though it was blacker then black. As the third downpour fell at 2:30am I laid awake thinking about the crappy conditions that we'd have the following day and how thankful I was that the tarp was holding. My camping skills were proving to be quite adequate.

Daybreak brought the end to the longest night ever spent in a tent and as I stepped outside I couldn't help but notice the beauty of the swamp as the fog hung in the air. Even though it wasn't the most pristine location nature is still nature.

With the riggers of a campsite/prerace breakfast and a camp tear-down it meant we had a tight schedule to follow. We hit each self imposed time target but by the time we drove to Base it seemed like we were the last to arrive. Ryan and Darryl came over to say hi, Trev was warming up, Carleton was back from Europe and The Monsters were relaxing in the the Element. At that time none of us understood what was about to unfold.

* * * *

Registration and the start/finish were a few hundred meters down the road. Strapped with our days supplies the thirty or so riders huddled there for a pre-race briefing which included a confusing description what what arrow to follow and a general course layout with a start loop explanation. We all knew that the rain from the night before was going to make the trails wet. After all aren't these trails notorious for being wet, nevermind back to back to back thunderstorms.

We headed out on the open road and I spun my wheels at the back with my only goal being finish. It was just one year ago when I embarked on this journey and failed to complete fifty-one percent of the course. It was only a day after when I forgot about the pain and vowed vengeance on the trails that defeated me. Still forgetting I made it up the opening road hill and made a left into double-track covered with six inches of mud. Oh yes, now I remember, we're in for one hell of a day.

The start loop took us through grassy double-track laced with slippery rocks and wet roots, wooden planks and log piles, up and down hills and into the Normac trail where we faced much of the same but more. More rocks, more hills, more roots and mud. Mini, technical, lung hurting climbs and downhills that were harder then the ups. I was off the bike on half the climbs and preyed for survival on the way down. Then it happened.

Flying down a muddy downhill with a few rocks and roots I looked at the obstacle and not the line. My front wheel went over a rock and right onto the root behind it. Control was lost and I was heading off trail. I came to a stop when my front wheel hit a hollow log that was its equal in height. I though for a second I was going over the bars. Thankfully not but my left leg came forward and smashed the upper edge.

I grabbed my bike to hop back on and put my leg down when I noticed a thick two inch line of blood streaming into my shoe. Fuck that's a lot of blood to lose on a mtb trail without any medics around. Immediately my hand went over the wound and I yelled ahead "I NEED A MEDIC". I removed my hand and blood continued to pour. I yelled again to the riders that where just up ahead and I could hear them. They understood what I said and knew I was serious by my tone. One came back, Garnett.

He helped me removed my Camelbak so I could wrap my jersey around my leg. I knew Tanya was right behind me and would be along shortly. She was someone I could trust to get help. When she showed up I was still gushing blood, unsure of when it would stop. I told her to get help, you just gotta go get help. She rode back to base to find a medic and I took a seat trying to think how long it would take a medic to get to me and how to make the bleeding stop.

I looked at my leg again to reveal just how large the gash was. The bleeding had stopped and I took a moment to drink from my pack. I figured the best thing to do was to walk back to where we came in the trail so I'd run into any help that was sent for me. Garnet went forward on the trail to tell any officials he came across what had happened.

It felt like I walked for ten minutes but it must have been closer to thirty when I reached the road. By then Tanya had gone through a huge ordeal to find help including flagging down a ride and trying to figure out where I was on course as no one at start/finish seemed to know the route so she couldn't exactly tell them where I was. But she did end up with a firetruck near by. Fortunately one of the Girl Guides had gotten a bee sting and was allergic so there was already EMS in the area. They bandaged up my leg and Tanya headed out to finish the race.

They took me to my car and I changed while we waited for the ambulance. I got to ride in the back of an ambulance for the first time. How exciting.

When we got to talking the nurse who cleaned me up told me she did competitive dog sled races and I asked her if she's ever done the Iditarod. The I said "I'm sorry, I guess that's the same as me saying I race mountain bikes and you asking if I've ever done the Tour de France." We laughed. I have a low IQ.

Dr. K was into stitch me up (wanna see a picture?) about forty-five minutes later. Three "matress" sutures helped close the gap, seven more closed it almost completely but since "I left some skin on the log" he couldn't close it completely. To clean out the wound he sprayed in salty water with a syringe, picked out pieces of wood with tweezers and cut off dirty fatty tissue with scissors. A $45 cab ride got me back Base by 2:30.

I told my story to the start/finish staff, filled out an OCA report, drank beer and ate food while I waited for the other racers to finish.


Mark said "that race was hard" then hit the deck

Most bikes looked like this after

Then the skies opened up. Anyone out on course was suffering even more now. Thunder claps and lightning strikes added to the harsh elements, not to mention bear encounters.

Ryan finished in the pouring rain and when the sun broke he cleaned himself up

Tanya lived to tell her story

As did all the others. But it won't be one they soon forget. In the minds of the riders standing around, epic was an understatement.

RESULTS

O Cup #6 - Kelso - Race Report

2010-08-08T18:06:00.001-04:00

Ahh shit, what a tough day out there today.

Besides not being in the mood to race, I just don't have the strength and cardiovascularness to keep up with the leaders from my group. Having been off the bike frequently...I'm just plain weak.

My first lap plan was to take it easy up the opening climb and I did just that. I was sitting about 7th wheel and I saw the two leaders pull away. I was surprised to find myself in striking distance of the rest of the group when we got to the top. Pretty happy about that. I passed one and closed on another to be right on the verge of 5th but then everything went to hell.

We caught lap traffic and I made many mistakes trying to pass while getting anxious. I found my foot on the ground on multiple occasions. To coincide with that, a lack of power on the double track meant anyone I caught on the single track would just pull away and I couldn't do anything about it. I rode a portion of the first 'caution' drop on just my front wheel all the while thinking I was going over the bars. The cry behind me, "holy crap!, nice save." tells the result and I breathed a sigh of relief that I wasn't going to the hospital.

Wrapped up lap one giving up two spot on the grass. Feeling sore.

Second time up the climb wasn't bad but I was now experiencing shifting problems. I haven't looked at the bike but in order to move the chain up one ring I had to click the shifter three times. Busted housing is my guess. Got to the top and just wanted to ride smooth. Phft.

Came up to the easy, fun wooden up-and-over plank and for some reason decided to just peel off the side on the way down. Went over the bars and was rattled. Took a minute to make sure everything was in order and continued on my way. More shifting problems had me off the bike on the climb back up the escarptment. Fustrating.

So, third lap, I might be in last. Decided to just go ride smooth and have fun. I had a great time riding nice and slow, enjoying the rock gardens, the fun downhills and twisty single track.

A frustrating day with my conditioning the way it is, which of course I have to point the finger at myself for that one. With the season winding down I'm looking forward to all that remains and hoping something is back in time for Provincials in two weeks. Jeeez. How's that going to happen?

Schedule
Haliburton Marathon
Provincial MTB Championship
Provincial Marathon Championship
Paul's Dirty Enduro
L!B Offroad Squeezer
Hardwood 50k (?)

Good times.

Summer 8hr - Race Report

2010-07-26T20:56:00.003-04:00

When I hopped on my bike for a recovery ride the computer read 17:52, exactly 24hrs after I swiped my chip for the last time.

* * * *

My first 8hr solo wasn't shaping up to be an easy task. Of course 8hrs of riding is never easy but apart from the, I suppose normal, difficulties I had a few obstacles to overcome. As you've most likely read in my previous post, I have a fractured rib and with an injury such as this comes rest. So not only was I riding with a sore torso I was riding with rusty legs. How's that for an excuse?

I felt rushed in my early morning preparations due to the fact that I did not have my bike in order. Along with changing to a more comfy saddle and not having it properly adjusted or tested my rear wheel was slightly askew (and by slightly I mead severely). I hadn't noticed the wheel until Thursday night and after doing my best to correct it I still wasn't confident that it would stand the test of time. I managed to grab a loaner but still needed to switch cassettes and tires. Done. My number plate still wasn't mounted as I heard the announcement for 15min to start. Sorted out my pit, kitted up and got number nineteen in order to headed to the startline.

Lap One - With the tensor bandage wraped around my ribs and in an easy gear we were off. Pacing was difficult because there we so many riders all going different speeds and it was tough to judge having never done this before. I settled in behind a young man from Esteem and was content at his pace until we got into the fun single track on the back side. I wanted to rip the fun downhills and just make it throught the climbs. If I was relaxing on the singletrack it wouldn't have been a fun day. When I finished the lap I knew I went too fast and I aimed to be more relaxed next time around.

Lap Two - Settled down a bit and got ready for the long haul. My prerace plan of spinning up the opening climb to give my legs a rest was put into action.

Lap Three - Got confused towards the end of the lap and wasn't sure if I was on lap three or four. Also had the first signs of pain; both in my feet and in my hands. I usually ride without gloves but I needed and had forgotten them today. It was a factor early. I started hating the course a bit but only because I hadn't gotten to know her yet.

Lap Four - It was still early and I could see the proverbial wall just up ahead. Shit, this is hard. I started on the Perpetuem with a bottle of Heed in the back pocket so I could do another double lap. Sat and rested in the pits for a few seconds to clear my head.

Lap Five to Seven - All were a blur. The salt tabs I had taken before the race were making me bloated and dehydrated. How does that happen? Pain moved into the knees and shoulders and my hand hurt almost to much to hold onto the bars. I was in a box of pain. Eventually I moved into acceptance and just kept pedaling forward focusing on the next few meters of trail at a time.

Photo by Race Day Rush

With my uneasy stomach I decided to stop eating for a bit which actually seemed to work. I did get hungry later but I've always felt comfortable riding enduro events while slightly hungry.

I got to know the course. I broke it down to sections of suffering and joy. The suffering came from the opening climb, the first kilometer after the first bit of single track (this had a false flat followed by a steepish double track climb) and the section from the road crossing until the top of the trench (about 2k of false flat). The rest was fun single track and I didn't care if it went up of down, most of it flowed anyway. The greasy section was just interesting and challenging to ride each time. The steep climbs near the end seemed to get easier as I accepted them more and the last singletrack climb was easy in the sense that it was only 1k to go to the transition.

On lap seven I had a mechanical. My chain got caught in between my two smaller chain rings during a shift. In order to get the chain out I had to stop and loosen the 26t ring with my multi-tool. No less then a dozen people asked if I was alright. How nice.

Lap Eight - It wasn't until the end of the lap that I broke out of my mental block and I started the countdown to the end of the race. I thought if I did one more lap after this I could finish up after 6hrs of riding and say it just wasn't that fun anymore so I stopped. I could say it was to hard on my rusty legs or that I was swerving and didn't want to crash and get injured. I was going out for just one more. I grabbed a handful of gummie candies and fresh bottle of Heed to get me through.

Lap Nine - Decisions must be made at a moment of rest and clarity, not a moment of suffering. It was in the positive moment that I decided to do some math. I wanted to finish up this lap and then head out for ten. Ten was the goal. Ten was a nice round number. Get that done and call it a day. Besides I need to get closer to 6pm. I would regret coming this close and stopping and I would consider my eight hour to ultimately be a failure. Besides I was starting to have fun out there.

Lap Ten - No pit, no stop, no rest. This is my last lap and my bottle was mostly full and I still had a bunch of gummies. My knees were in some serious pain and I almost couldn't turn the pedal over. I got passed on the opening climb by a club member doing a tag-team and I knew I was a lap up on them. I wanted to keep it. After Jen passed I realized she was pulling away and I attacked on a climb. I carried this momentum through the lap doing my second fastest of the day and I decided to do one more.

Photo by Race Day Rush

Lap Eleven - Only about survival I spun my way around the course one last time. I was my salute to Hardwood and I said goodbye by cursing at some sections, rocks and logs and laughing with other twisty descents and rollercoaster singletrack..

I handed in my chip at 5:52pm. My brain shut down and I staggered around being unable to talk. Most of my recovery was spent laying on the ground, curled up in the fetal position, shivering. Yeah, racing is awesome.

Seriously, the awesome factor comes from the people you race with. Both strangers and friends on course that you chat with, that give you encouragement, that push you to go faster and to challenge yourself, that give you tips on survival. Those in the pits and in the transition area, those that make sure you're ok when you're trailside with a mechanical or just because they know that you hurt a bit. And I did, I hurt for about twelve straight hours.

Why did I do it? I don't know. Will I do it again? Absolutely. You know, I was only five minutes away from going out for twelve.

Mid-June to Mid-July

2010-07-23T12:20:00.015-04:00

I haven’t been around in a while. Truthfully I’ve just had a bit of writers block so nothing worth while could be (or ever has been) written. Let us review.

Summer Solstice - Race Report

It rained, we had a blast. Our team came fourth in the sandbagger category. I say this because we, the 4^th place team, were fast enough to win the Expert category.

The most dominate team of the weekend. They were agressive, very active and everywhere.

Buckwallow O Cup #5 - Race Report

The planning started in late 2009. It was executed so well, things couldn’t have gone better.

Up at a cottage on Pine Lake (20min. east of Bracebridge) for the entire week leading up to Buckwallow. I spent a lot of time floating on the lake with beer in my hand. I’ve never had better recovery after cycling. And that’s what I was there for, cycling.

The road leading up to the cottage was 20k of twisty, hilly awesomeness with a few great views so obviously it was a prime spot to shake out the legs the day of my arrival. An out and back with a few hard efforts in 40 degree heat and a bear crossing 20m in front of me was exactly what I was looking for on a Monday.

Tuesday was my first ever trip to Buckwallow. My plan was to pre-ride the O Cup course for a warm-up lap the hit up the other trails for the rest of the afternoon to explore and enjoy the unique riding experience. Amazingly enough I arrive about 2 minutes after DeCal (totally unplanned) and we did the warm-up lap together where I got ‘scorpion’d’ on a rock. This caused some skittish riding for a bit as well as a few bruises. After the lap we headed our separate ways but met later for some lunch in the parking lot. Then it was back to the lake for me to get healed up.

Wednesday was upper body workout day in the kayak as well as sleeping for 12hrs straight. Headed into town to watch the Germany/Spain WC game and some awesome BBQ and Muskoka beer wrapped up the day around sunset.

Thursday was my planned “serious” riding day at Buckwallow. I got in four laps of the O Cup course then took a break for some dinner before the Musdslinger Weekly Series race. I met Henri and Conlon, who were also at cottages, for some warm-up and the race. Can’t remember what my place was but my time was just over 26 minutes. Very nice to do a lap at race pace, close to someone’s wheel.

Friday was rain so it was a rest, stretch and bike cleaning day. Headed into town for laundry and lunch.

Saturday was the main arrival day of all the friends and club members. Pre-riding galore. Did a lap the VV to go over a few lines. Chatted with countless people then went out for one more fun one. Of course this is where I crashed and ruined the entire week and a few weeks to come. I hit a little 8” high root that had been covered in dirt and pine needles the same as I had done about ten times throughout the week. Only this time I made the mistake of turning my front wheel and when it hit the ground it rolled off the rim a bit, I went over the bars landing on my chest and head. Yes, my helmet came up and my head made direct contact with the ground. Fortunate to have just a minor scrape. Ended up with a strain in my neck and shoulder as well as a fractured rib. I rode a few k to help shake it off and I seemed like I’d decent for the race.

Sunday morning I was still sore from the day before but I figured pills and adrenalin would help me overcome. Warm-up was done on the road and I headed towards the golf course for 15min out and then back. My legs could not have felt better, amazing. Lined up front row and had a great start settling into second place, exactly where I wanted to be over the long double track. Then on the first section of single track I knew it wasn’t my day. Like a light switch went off, my ribs were suddenly feeling the pain. Roots, rocks, climbing, pulling up on the bars, everything hurt, I couldn’t ride aggressive and I gave up a few places finishing the first lap in 5^th-ish. A note here is that I was 4^th but AJCC guy attacks me in the feedzone almost taking us both out into the tape. Bad Karma.

So I started the second lap and got a few hundred meters into Loam Rider before I decided to pull the plug. Moote said I didn’t look “into it”. He was probably right. I think with no injury a top 3 was automatic since the leader DNF’d as well. Congrats to Al, our new O Cup Sport 30-34 leader. I think the top five in our group are all strong riders and all are capable of victory over the next two races. Unfortunately the lingering rib injury means I haven’t been on the bike and my top end has taken a hit. Got two weeks to get something back.

Kingston Marathon – Race Report

I was a no-show at this race over the aforementioned fractured rib. No way could I ride for 3-4 hrs over techy terrain. Instead I headed to Champlain Lookout. Beautiful.

Summer Solstice - Open Letter to Team

2010-06-17T15:20:00.013-04:00

Dear Team,

I’m pretty excited about the Summer Solstice coming up but really, who isn’t? It’s a chance to chill with friends, stay up late drinking beer in the outdoors, possibly dance and really just a time to act like a kid when you’re old enough to know better. It’s also an opportunity to compete together as a club. To unite with our winter and spring training partners and take on the rivals we make each weekend racing as solos. Sure maybe a certain club has a few faster members but together all of us are stronger then all of them. Hopefully.

Well, actually, that’s why I’m writing to you. These weekends, this traveling, the training, all of it, has taken a toll. Not a big toll, just a 10 cent one. Very minor. Nevertheless it is necessary to prepare for the long road ahead. I’m not even talking about anything drastic. I’m talking about my favorite part of training…the rest. Yes I have been resting. I’ve done very little riding. Only on the bike twice in the last eleven days. I know by resting these coaches, advisers, Mr. Know-it-all’s don’t mean sitting on your ass but I’ve been busy and best of all I’ve been lazy. I’ve traveled, held off on eating many meals and stared at the wall. My muscles are weak, my legs are rusty, my lungs barely able to hold oxygen. It may be rough. The endurance might not be there. I don’t know what you will, can or should expect from me when I’m on the bike with the chip in my hand. But I do know what I can expect from you and us, as a team, as a club, as friends when it counts the most.

I expect we’ll enjoy more then a few pops around the fire, a few stories of past failures and successes. We’ll party with other campers and laugh about our problems. We’ll probably stay awake too late to be at our best. But at high noon on Saturday Jon will be at the line ready to rip a fast lap just as he’s done so many times in the past. In fact we’ll all do what we’ve done in the past. We’ll fight and fly with equal parts vigor, fire and determination. And I know that failure is not desirable but it is acceptable under the conditions that each lap is met with both the fear of failure and a smile on our face. Each beverage is enjoyed as if it was your first on a Friday afternoon in the middle of June. Each story, joke and insult is delivered with the respect and fondness you share for the person you are ridiculing.

Let’s face it, the ultimate goal is not victory, it is success. Success is where the apex of fun meets the apex speed. Neither will be sacrificed for the other, nor should it be. We will come for enjoyment and anything else to be relished is just a bonus because we are The Podium Crashers.

Give 'em Hell,

JK

Marathon #1 - Ganaraska - Race Report

2010-06-14T12:00:00.003-04:00

Tough but fair.

Substance Projects is back (finally) with the hidden gem of mountain bike racing in Ontario, the Marathon Series. The twenty-ten debut was Ganaraska, my favorite suffer-fest locale.

Apart from two short, easy rides that book-ended the week there was noting but rest and cardiovascular decay leading up to the longest ride of the year. Thus no goals were set. The objective decided upon in the registration line was to merely finish, a surprisingly difficult task.

I arrived at the venue in good time with coffee in hand. It’s nice to take a day trip and not have to (over)pack for the entire weekend. Checked out Ganaraska’s new $16 billion facility. This is the Taj Mahal of race registration buildings. A subtle yet beautiful display of architectural green building. But to be honest, I missed the appeal of the old gymnasium and the hoosiers like basketball court.

Said hi to, chatted with and met various people then was off for my usual ‘preride the first few k’ to get the legs moving. The poison ivy was rampant. I heard it was bad there but for the races I’ve done it was always trimmed back. Dan attempted to and did trim but it rained all week and grew back.

I started way to fast for not having done any distance this year and found myself a little over extended only about 7k in. That is, overextended in the sense that there was 65k to go. I backed it off about 7%. Then I hit the deck.

I still can’t remember if my bar clipped a tree or my pedal hit a stump but it was just after a downhill section and I slid for quite a bit. I got riding again and in a few more k I had some serious pain in my legs. I thought I was cramping already but didn’t realize until I got home that it was from the crash. I think my leg got wedged between my bar and crosstube. Some serious bruises developing on my leg today. Entering the west forest I trudged on but it was later noticed my GPS was lost in the crash, most likely forever.

The GM/Oggie train came by and I decided I better stick with it as long as I could. It seemed to be working but after a few k there was a wrong turn and we got out of our rhythm then we hit some good climbs and I was off the back taking time to realize how lucky I was to be riding Ganaraska in these conditions. Wet compact sand and lush green (although poison ivy filled) forest. Beauty.

The pump track like climbs and descents of the west forest were easily my favorite sections of the day but the climbs really put the hurt on. The rain had the sand in there nice and compact so down was super fast and fun and my pain went away for awhile. But the tough, slippery wet climbs took their toll and I began to see the wall I was hitting. Off the bike on a few root sections. I hit the first feed already moving backwards.

The time spent between the first and second feed station was a mental battle. I had trouble focusing on the task at hand and was saved only by sunlight, familiar trails and a 24t chain ring. I continued to move backwards and made stupid mental mistakes that caused brief wrong turns and minor crashes. My legs started to cramp a bit and I grew concerned about my level of nutrition. Couldn’t be happier to see the second feed as I felt minor dehydration.

The journey to the third feed station was a battle of good vs. evil, pleasure and pain, high highs and low lows. My goal was to survive and advance through the tough sections and enjoy the fun ones. Basically it was crawl the up hills and blast the downs. Nothing more evident of this then right off the feed. A long climb followed by a long descent then another long climb. There were moments where I though I could not go on. Then I realized I was going on, just turn the crank forward dummy.

I hit the final feed feeling positive, they say only 15k to go. It sounds close but I realize it would take an hour. They also say red Gatorade is better then orange. The singletrack here was fun and fast. I realized I had to stand up on every climb, much more effective. I should have been doing this hours ago. I finally hit the open road section I had been waiting for all day. I knew I was close now.

I see the second feed again but I’m directed left up a hill. Too steep and to tired to stand without the 24t then my chain dropped off during the shift. Seeing as I just passed someone at the feed I ran up the hill to keep the gap. Fixed the chain then I realized just as last year this feed was only 2k from the finish. On some roller coaster double track I actually big ringed to stay ahead of the rider behind, success. Fun, fast downhill single track to the finish, well almost. As if playing a cruel joke you are brought in sight of the finishline twice and made to go around the facilities before actually crossing it but not without hitting a giant mud pit before hand. I laughed that almost crashed in it. I crossed the line to minor cheers.

So that’s the story. Just under five hours on the bike, some epic singletrack and epic mental and physical battles. Not my greatest performance and I can’t say I’m happy with how things went out there but I’m grateful for the experience. Those rides don’t come along to often. Don't miss the next one.

Next!

2010-06-07T15:03:00.003-04:00

First off, thanks for the comments and the advice everyone. I appreciate you taking the time to generally give a damn.

To be honest I figured it out while I was writing the ending of the last post and it was for the very same reasons you’ve mentioned. There will be no upgrade.

I feel like I’m actually in the perfect position. There is a handful of us vying for the top step and each race is an incredible challenge without being overwhelming. Thus the fun factor is there. If I made the leap now the goal would really be to not finish last. That makes it hard to get out of bed in the morning. Besides, I’m not ready. Physically, mentally, technically, anarobically.

Speaking of goals, I actually have no goals left for the season. I suppose that’s good as I’ve met the few I put out there. Now with a lull between serious races I’ll take some time to contemplate what lies ahead and what I want to achieve after my measly little 3^rd place out of nine racers. BFD.

However, I’ll leave you with the money shot.

Mountainview O Cup #4 - Race Report

2010-06-06T08:08:00.005-04:00

Buckets. All indications of a lot of running. Ahhh man.That's ok, I ran the Conti Race Kings in many-a-crap conditions last year and have lots of running experience.

KIM - Keep it moving.

DeCal just said "time for breakfast". More tonight.

****

My legs are jimmy'd.

Grabbed a poor continental breakfast and returned to my room to grab the oatmeal and orange. My instant crap didn't compare to DeCal's 2L bowl of steel cut oats. It was so good he had to eat some at 5am. He burnt his mouth.

Rolled to the course about 10:30ish to get in a warm-up. Felt comfortable and was antsy to get going. Moote took his position in the feedzone for me and I lined up along my arch rival D. Buchwald. While waiting for the start arch enemy turned into friend and we chatted about the season and our similar struggles through the O Cup ranks. Gun goes off.

Buchwald bursts out of the gate as do a few others. I realize my legs aren't there and my warm up was weak. I was sorted into 5th when the train collected and moved up the hill. The line was working for everyone else so why deviate. The steepest pitch at the top was unrideable when we got there. So the last 20m was running. Decal was the loudest at the top.

1, 2, 3 enter the singletrack, there's a gap, then 4 and 5. That's me. With a gap behind to 6. Guy in front pulls away a bit but I see after the rock garden he blew past 3rd and I was closing fast. Took 4th position on the farmers field and 3rd in the sketchy singletrack section before the wall. That's when I ran past him as he fell on his ass. Top of the wall I realize the previously 6th place guy had actually closed...and now he passed me. I'm back in 4th. He was strong on the doubletrack but when we got the cyclocross like twisty singletrack (no wonder Box won) I closed and put pressure on. He let me buy, I think in the hopes of following my wheel but I opened gaps. He closed on the DT and I opened on the ST. That's how the rest of the lap played out for us.

Onto the switchback climb to start lap two. First I just want the people who were at the top there cheering to know that I really appreciate the support on a tough climb. Thanks for the comments and the cowbells. Anyway, I had opened a decent gap with a strong push through the start/finish area and when I realized I had something to work with I attacked on the climb and put him out of site. The focus was now on the rider ahead.

I rode well through the ST and the rockgarden then two 35'ers passed me in the field. One in fact decided to pass right before the sketchy single track then slam on the brakes. I lost focus for a moment here and didn't even see the tree until it was to late. Whack! Bar hits a tree, while I was going downhill, fast. Handlebars spin one-eighty and I'm thrown sideways off my bike. Fortunately no damage and I'm back on in seconds telling myself to put it behind me. I was thinking I would be apprehensive but was telling my self that since I knew I would hesitate, don't. This was also part of the mental aspect I worked on in the off-season. Focus forward.

So where was I, oh yeah. Out of the sketch ST into more sketch off camber ST and I ran for a bit but rode the drop going towards the wall, granny gear up half way then run. Hop off the bike and...well I'll be. There is 2nd place. Run faster. I remount in striking distance. I ride, cough, ride, puke. He made the 2nd steep pitch and I did not. But surely I can close at the bottom in the CX ST. Wrong. He pulled away, gone.

I didn't see him when I looked ahead. I didn't see him in the start/finish area or when I looked up the switchback climb. I didn't see him across the farmers field at the top. 2nd was lost. But I had to protect 3rd and I gave max effort on all points of the course to do so.

Lap three was ridden all alone, as fast as I could, as fun as I could. Amazing, a podium. My first as a solo. I'm so happy to reach a season's goal. If anyone has the photo of this podium I'd really like to have a copy as zero people I know were there to see it.

I love Mountainview. Super-fun course, even when parts of it aren't rideable. I stepped on the box and I was made an honorary member of the Mountainview CC. I even got the team issue shades. Erin also gave me a cool t-shirt. Who's Erin? Well she came for a ride in St. Catharines a few weeks ago and left her shoes in a random parking lot. I found said shoes and shipped them back just in time for her trip to Mont Tremblant. She said when I get to the O Cup come say hi and I did just that. She was very grateful and very sweet.

So, now what? My goal was to get enough points to upgrade and upgrade only after I podium'd. Both of which I've now accomplished. I've been here weighing my options...

Yay.
- Now is the prefect time in the season to upgrade. For the next O Cup I will be in Bracebridge all week and will have the course dialed come race day. There is no sense to upgrade just for the last two races, with one being provincials.
- Challenge myself with a longer race and better competition.

Nay.
- In all comparisons of lap times for all races, I'm not quite fast enough. For example, even today I was +4min. from the leader and almost as much to 2nd.
- Obviously with any upgrade you take your lumps. Will these lumps be to big, to often?
- I don't think I'm ready to take it that serious yet and feel I have much more to learn about racing.

So tell me what you think. Have you been stuck with the same decision? Should I take the leap or should I continue to challenge for the top of my class and build up my racing skills and fitness. Is it to early or will it be to late? Please post a comment and give your opinion. I'd really like to hear it. By the way I changed this blog so anyone can post. Please feel free.

Mountainview O Cup #4 - Preride

2010-06-05T20:34:00.002-04:00

Cappuccino Skor Blizzard overload.

Great course preride today. That is, great course. You've heard the stories of how tough the opening climb is...and they are all true. However, after said climb its all fantastically fun. The twisty singletrack, the large rocks, steep heart murmuring downs, the rock garden, even the single track climb up the hill on the laps. Its all good.

I'm so excited to race tomorrow.

T.I.M.E. Will Tell

2010-06-03T11:00:00.003-04:00

The Past

Moderate success in the Canada Cup has left me with a gel flask full of confidence. Going in there were no expectations. In fact I doubted myself since in the previous few weeks I was feeling blah. A bit tired, under the weather and grimy. No mustard.

If you scroll down you can read about my fun ride training plan. Well I guess that got me into a good stream of consciousness and ready to take on the semi-beginner, lower middle-aged, wannbe wannbies. To my surprise legs were like newly filled Pez dispensers. You’ve all read below about the call up, the opening climb and how everything else seemed to be a blur.

Many racers reported these 'laps of blurriness' and I tried to think of why. Why does everyone have the same reaction of thinking it was mainly all similar? Perhaps because it was all similar. It was all fun, fast, rocky, rooty, punchy, orange meshed, aptly named, hot, grinding, jaw dropping, eye gouging, rubber striped, rock jumping, swooping, cow bell ringing, arm burning, dusty, dirt laden, wood chip eating single track. Tough to close gaps, tough to pass.

I tried to be cool and rock a bag of Doritios after the race but I was doing it wrong. I mixed it with Red Bull instead of Beer (I’m off beer, maybe). This kinda upset the stomach, especially with the heat. I had to take a knee. Before the expert race I hit up the b-b-q and got some ice cream to get back in the zone.

Turn about is fair play and I was in the feed zone for Moote in the hottest race of the day. Tragically the sun had moved to the other side of the trees and the FZ was now sitting entirely in the sun. Perfect for the black shirt I was wearing. If I only raced for Trek Toronto I’d be in white all day. I’d dress like Colonel Sanders or maybe Boss Hog. Regardless, I managed to hang out in the tress to find some relief. Of course this meant when Moote dropped out of the race citing health issues and came to tell me so I wasn’t around. Fortunately he came back 15min. later (after he still hadn’t seen me around base camp) to find me sitting sadly, alone in the feed zone.

This race has left me addicted to racing again. Stella has gotten her groove back.

The Present

With a big race last weekend and another big race this weekend I had to recover and then get my Pez dispensers back a-sap. All signs are pointing to Mountainview as the toughest track on the 2010 OCup circuit. So how do you get ready, how do you rest? I’m all experimental so I’ll make it up as I go along and attempt to do reasonable things to put me in a position to achieve my goal, stepping on the box. Here’s the seven day plan…

Day One – Come home from Canada Cup and eat an entire Little Caesars Hot N Ready along with two pints of water while watching Bill and Ted’s Excellent Adventure. Check.

Day Two – Go for an easy, fun ride to the beach and out to the point along the water. Take in the fresh air and talk to the birds. Check.

Day Three – Do nothing except stretching. Check.

Day Four – 2hr 30min. Marathon pace ride through the techiest singletrack with climbs you can find in St. Catharines. Check.

Day Five – More riding through the techiest singletrack while combining climbing repeats on some lose rock and mud. Keep it short and sweet.

Day Six – Do nothing except stretching.

Day Seven – Preride race course.

The Future

Don’t know. Hope I’ve got the gusto. I’ve never put these types of expectations on myself. Usually I judge race success buy….a feeling, you just know. Sunday’s success will be measured by medal or no medal. A rather stupid thought actually.

Note to self, don't forget the gel flask.

Hardwood Hills O Cup #3 - Race Report

2010-05-30T21:14:00.005-04:00

Sunday night coffee.

I can barely remember what happened in the race today. It was mostly uneventful. I'll start with the only picture I took all weekend.

153. The three means I sit third in the OCup standings. And being third meant I get called up at the startline. How exciting.

About 3 minutes before the start I'm sitting on the ground, front row center fixing my cleat which somehow came loose during warm-up. I guess its better to have mechanical issues before the race. So that catastrophe was avoided.

With the opening climb at Hardwood being so long I knew the start wouldn't be too fast. A group of maybe eight broke away and I was leading the second group. Someone passed me going into the single track trying to big time me. He had to unclip three times in the first 50m due to his lack of technical prowess. He wouldn't let us by at first but eventually I was able to force myself around. It wasn't before a "get off the trail" blast. I suppose I could have been calmer in that situation. And that was it.

The group in front got away never to be seen again and I was never passed by anyone in my cat. Strange. Its like the entire race was decided on the opening climb.

Apparently someone was only ten seconds behind me at the end. Never saw him. Close one.

So I finished 5th. I'm pretty shocked and ecstatic about the result. Look at me learning to race.

So yeah, that's the race report. Most things between the start climb and finish descent are a blur. But besides learning to race I'm learning to make a fun weekend out of the whole thing and the race is just a few painful moments with great times all around. Of which I will fill you in later...and I'm sure I'll remember some key points of the race, hopefully, cause as it stands now what I wrote was a complete waste of time.

Well That's Better

2010-05-21T12:01:00.009-04:00

I went for a good head clearing ride. I guess sometimes I get caught up in having to ride fast or do a certain training ride at a certain time and I forget about having fun out there (as I mentioned in the previous post). So I decided to go for a solo, easy spin to burn some stress and clear my head. Here is the tale of my adventure.

I went to some places and saw some things I haven't seen since last summer. I thought back to when I first started exploring these trails and rides very similar to this.

I even explored some new trails in the valley of the Shorthills. Someone has been working on this one that had it all; roots, rocks, twists, fun downhill, good climb and three stream crossings. Is there anything better on a trail then a stream crossing? I'll take you there sometime.

I stopped for a break to take in some fluids and a gel, it was the first 'hot ride' of the year. Even took the opportunity to catch up on some natural history.

While climbing out of 'the dip' on the backside of Trail One my 22t ring snapped in half. Fortunately there was no injury because of this. It was just funny to hear the metal rip apart and clang to the ground as I was riding. I couldn't find the third piece nor the bolt head that sheared off.

I stopped for another break at the 'Old Mill' and relaxed along the waters edge. Decided to take some ol' timy photos after washing off in the stream. Maybe sepia would have worked better.

Cross this bridge to refill your water bottles then its up to and around the reservoir. Home is all fun downhills from there.

A look back across Lake Moodie into the setting sun, beauty. Time to get home for a great post ride dinner.

Rides like that will put a smile on your face and remind you why you love being out there on two wheels. It can also get rid of your cloudy head. Gearing up for Canada Cup with some more fun rides. Tonight the lights come out.

Spring Epic 8hr - Race Report

2010-05-20T13:15:00.002-04:00

My head is cloudy, my throat may be closing for good, my gut…uneasy plus I got some knee pain. I’ve been off the bike for three days. Shite.

You want a race report for the 8hr? Talk to Jakob, he raced it. I merely rode around. He really carried us and motivated me between each lap so kudos to my awesome teammate, pulled off a surprising 6^th place.

Of my last five races four have been at Mansfield.

Yeah, I felt crappy all day Saturday. Maybe too many beers the night before or too little breakfast in the morning. I just felt heavy and slow. I hated the course, I bitched and sulked and was just generally being a fucking infant. But before my fifth and sixth lap I went back to the cabin and listened to the Beach Boys while I stretched, ate and changed into fresh clothes. At that point I realized my biggest problem in life was a 38 minute lap and I laughed at myself. Sometimes you just gotta stop and smell the roses.

Last two laps, post race party and dinner were awesome and made the weekend. Here are 16 bad pictures I took.

Albion O Cup #2 - Race Report

2010-05-09T20:55:00.006-04:00

Wanted to sit back a bit at the start this week so I lined up 2nd row, just to the back-right of last weeks winner. With about 30 seconds left to start the rider in front of me realized he was in the wrong cat. and peeled off to race with the other 1700's. I moved front row and JC gave me a nod of confidence.

After the initial pitch of the opening climb I found myself sitting in about 8th position but moved up on the false flat portion towards the top. Once around the bend I attacked the group to get into position and sat 2nd wheel in the chase group. The two Coach Chris riders had opened up a gap early and I didn't think I could, nor did I want to, bridge alone.

Still on the opening start loop Cycle Solutions comes from about 8th wheel to attack and I hopped on since the group I was in wasn't moving to fast. We bridged in a few hundred meters and it was the four of us away. But I kept calm and sat at the back. There was a moment where I could have attacked the group as they all seemed slower then me in the single track but that wasn't today's plan, stay patient. Cycle Solutions eventually faded and I rode with the Coach Chris guys until the long gradual climb after IMBA Trail. They attacked feverishly and I couldn't hang.

Rode strong, at a comfortable pace, until about 500m to go in lap one and then let two riders go by rather then fight them. Besides, I wanted to sit on their wheel and not take the brunt of the wind. Turns out only one was in my cat.

Felt good after the first lap but after the opening climb on two the other riders pulled away. The Coach Chris guys were long gone as they put their stamp on the race early.

I went into lap two mode which for me is about survival but after last races disappointing second lap I wanted to do a bit better. I was comfortable getting out of the saddle on some climbs and went big ring is some areas. Towards the end of the lap I let a rider go by on Goat Path then realized he was in my cat. Now was the time to fight and hang on to get that position back when I could. SS'er, couldn't keep up. I Noticed I closed the gap without really trying when we were on the flats. More incentive to stay close as the position could easily be won towards the end of the race.

He led up the opening climb on lap three and I decided I had to fight fire with fire. I went big ring on all double track sections so I could match his power and keep pace. It was working. I couldn't resist and attacked early in the lap. He was faster in the single track but I knew I had him on the double track which there was plenty of. The difference was the climbs and I had to be faster. I was and held him off.

Turns out I finished 4th and I couldn't be happier with that result. Only thirty seconds off my first podium. Super motivating for Canada Cup.

Today's goals were...
1. Fast 3rd lap - I had the 2nd fastest of my category thanks to me discovering a 42t ring on my bike. (A+)
2. Stay with groups - I thought I let riders go to easily last race. Today I kept pace when the opportunity presented itself. (B-)
3. Improve time off Winner - Knocked the time gap with the winner down by 2 minutes. That was the goal but I wasn't sure how realistic it was. (A)

Photos from the day are here.

The only picture I have that involved me was my relaxing evening wind down. Mmmm.

Sans Orange - I didn't want to waste one just for a single slice

I Know You Don't Care But...

2010-05-02T19:57:00.000-04:00

Went to Pedal on Friday and got a new fork, its this one. I forgot to bring my old fork for steer tube length and crown race so I had to go back the next day. Before I did I needed to get out on a ride with my good old rigid just to say 'thank you' and 'see ya soon'. Ended up doing a super fun solo night ride. A solid paced 2hr loop through the creepiest sections of the Shorthills. So many eyes watching.

Saturday it was back to pedal to install the fork. AJ was pretty happy to use a few of his tools for the first time and I was happy to be in the back of the shop working. Fixing bikes is fun.

Later in the day I helped my Pops with a few things then did some garbage pick-up volunteer work with the St. Catharines Club. I found three syringes on Saylor's Hill. Those EPO injecting roadies must be pretty desperate to be popping right on the hill.

The brief downpour was good enough to wet the trails so the only ride I got on the Reba was some hill repeats, a few techy descents and a rip through Suzanne's in the late evening. Good enough because...

Sunday I was out at the crack of dawn to beat the rain and make it home before the start of Houffalize. Freecaster shows the world cups for only $2.77, well worth it. Anyway, a great 2+hr ride with a few hard efforts mixed in. The fork is butter and I'm flowing pretty good over the rocks and being a bit more aggressive. Just have to get used to the bob on the short punchy climbs.

Lessons Learned

2010-04-28T10:05:00.004-04:00

St. Catharines CC training ride Tuesday night. This week was the crit course as we alternate between hills and crit each week. These training rides are the main reason for my improvement in cycling and when people ask "how did you improve so much?", this is the answer. Although usually I just shrug and act surprised.

Super strong winds tonight that should have split the group up if people were willing to work a little bit. In fact there were times where I got caught out but the group seems to sit up on the leadout rider and we collect back together. Paulson says communicate more if you want to get away, I have to learn this.

I warmed up for the first lap then fought for wheels at the front on lap two, then it was time to stretch the legs. Moote, Dakin and Schuman had gapped the group by about 250m and a chase pack of 2 moved after them but didn't make much headway. I decided to go and bring them all together. Unfortunately when I got there they were sitting up three wide...I kept going, pulling the pack as hard as I could for almost the rest of the lap. I love doing this but sat up when someone else decided to take over.

A few laps later I chased down another Moote brakeaway but wasn't strong enough to work with him and keep going. Sat near the front of the pack until there were two laps of the 3.5k course to go. When we got halfway through '2 to go' a cop pulled us over. I guess someone had called and he was waiting at a corner for our group of 30. He just drove his car to the front of the pack, pinched us to the shoulder and slowed down. There were negotiations with the executives and we started up again.

Final lap now and I see Armstrong make an aggressive move to the front and hop on his wheel, Moote follows. I move to the front hit the corner and Moote comes around saying "let's go". Again, I didn't have the legs and unfortunately had to ease up waiting for the pack. Sorry Jeff, next time.

After that effort I was gassed, the pack kept pushing and I quickly found myself at the back being stretched out into a head wind. I was ready to get dropped when Chown hops in front of me and pulls me back while at the same time teaching me a lesson with only a few sentences spoke between us. I sat behind him watching him in the pack and learning more. He's very smart in that situation and knows the wheels to move to and how to keep himself out of trouble.

Final stretch Chown signals Armstrong that he will lead him out. I'm in a perfect position sitting third wheel with 1k to go. However, since he pulled me back to the group I wanted to move up and work for him. With the wind coming from the left I went beside him to shield it leading to the final stretch. Unfortunately he's 'A' group and was riding with 'B' so he can't sprint. I didn't realize this until after and I missed my chance for a top 5. I would like to have that 2 min. back but without the failure a lesson would not have been learned. And that's what it's all about; turning yourself inside out for 80 minutes and learning how to race.

Until next time.

Mansfield O Cup #1 - Race Report

2010-04-26T14:40:00.006-04:00

With an invitation to stay in a luxurious cabin at Mansfield I decided to make a weekend out of it and head up Saturday afternoon. Stayed with the Fleury's. Keith and I pre-rode while Meg studied health and texted her friends. Things became critical when she was down to only two bars and one time it took Jane more then 10 minutes to respond. Ahhh, the life of a 15 yr old. So simple, so complex.

I actually found the course a tad harder then I expected. The short punchy climbs aren't really my thing, I'm more of a long grinder. It was my first time riding Devil's Drop and the rumors were true, a bit sketchy. Especially at the top where it seems like you could just fall over. Interesting that they kept it in the 8:30 races.

Back at headquarters I realized I'm a terrible camper as I forgot bug spray and a flashlight. Two critical components of camping. I also forgot socks so I had to wear the same pair for pre-ride and the race. My new superstition.

By the time the sun had set on day one I had had my pizza, my avocado/black bean salad, m&m's, a few pops and prep'd the bike for the following day. Since there was a fire ban we watched Seasons on the lap top until the battery died and then we hit the sac.

Sleeping Quarters (yes I use berry flavored lip balm)

I didn't mind the early morning wake-up as the bed was becoming very uncomfortable. Besides Mark showed up with some Timmy Ho's at about 7:00 and it was getting cold. I stumbled into registration still half-asleep and took a look around the facilities as the circus was just beginning pick up. A nice time to be there.

I enjoyed a Mansfiled breakfast, taking pictures, the early morning race starts and talking to a few teammates. Fun to watch the kids navigate Devil's Drop.

Onto what I came for, suffering. After a quick warm-up on some double track climbs I rolled into the staging area and found no one willing to sit front row center so I decided to step up. Since I was there I had to go 'hole shot' but as usual we were properly sorted by the top of the climb and I settled into the second group of four riders. We hung together through the first lap.

Top of the climb on lap two and I was hurting. Decided to relax a bit and try and save some for later. I kissed the rest of the group good-bye. Probably my only mistake of the race. I caught The Scrawny Cyclist at the top of DD and begged him to let me go by. He didn't hesitate and I descended aggressively to try and catch any category members.

The usual cheering section in the finish area put a smile on my face and I headed to visit Tom in the feedzone.

Final lap. Ride hard. Once again I was as aggressive as possible on the downhills. I looked back and saw a Lapdog, I looked ahead and saw a yellow jersey and another rider I thought was in my cat. I knew I had to fight to stay ahead and if I was strong enough I may be able to gain a place or two. When I saw another rider in my cat. on the side of the course with a mechanical I had brief thoughts of a podium. Turns out I was so mentally exhausted that I had drifted into fantasy land. None of those people were in my cat.

Nonetheless I got my revenge on Zach by clearing everything on beat-up and worn-down legs. Final two k and I counted down the punchy climbs 3-2-1. Survived the drop for the final time and crossed the line arms out and all smiles.

Finished a respectable 8th. I was honestly predicting 7th but couldn't get there. Really, who cares. I don't race for results. In fact the 90 minutes of suffering was secondary to everything else that happened in the past 48 hrs. Such as...

DeCal all smiles after 5 laps of pain

Etzel telling a Canadian National Champ to "hurry up"

Ryan Jakob being tall

Sara winning

Meg getting on the podium

Tanya owning it

Friends

P2A - Race Report or How I Learned to Love the Ride

2010-04-18T19:40:00.003-04:00

As I headed out on the highway towards Hamilton the rain began to splatter on the windshield. I remained optimistic as I could see clear skies in the distance. It wouldn't be to long until I was on the edge of happiness.

* * * *

I wasn't at the startline of today's race in Paris. I guess I just wasn't feeling it this year. In fact I avoided all spring classics this year and I thought I would regret it but I don't. I had a blast last April on the cross bike, fighting terrible head-winds every weekend. But todays ride was a little something different.

Hit the snooze button three times, made a large breakfast and headed up to Albion Hills for the day. Anderson was suppose to come with but his sister was having a baby so he wanted to be with the family today. Congrats uncle Brad. Nevertheless the car was loaded and locked for a 9am departure.

With the exception of last years O Cup and Hot August Nights I've never ridden Albion. That means I've never ridden Albion when there weren't a few mud pits to deal with. As I hit hwy 50 the clouds parted and that was about to change.

I wanted to start with an easy ride for the first hour just to get nice and warmed up and explore the park. I soon discovered the awesomeness of Albion Hills. The single track was so fun I had to ride every trail forward and backwards. I couldn't stop, I became addicted and had to ride, climb, push, carve and flow through everything as fast as I could.

Two hours later I arrived at the car to restock the bottle and eat a bit food. I also grabbed something for the trail so I could stay out longer.

Next trip was much more of the same; ride the double track climbs and the single track as fast as possible. A few places I rode over and over either to practice the obstacles or because the trail was so much fun. At 2pm I was getting exhausted, it was time for lunch and perhaps call it a day.

After a PB&J I decided to take one more spin and get some work on tired legs. Besides, as I said above, I became addicted. Hell, I still am. I wish I was still there riding right now. But I ended the ride shortly before 4pm, chit-chatted with Visser in the parking lot and headed home.

I actually had two reasons for traveling so far from home today. One was to have a bonding experience with my bike and get better on single-track, which I believe I did. A lot more comfortable and confident anyway as I seem to be able to tackle all of the obstacles with ease. I practiced a lot of riding with my head up and braking less. My new bike is fantastic to ride and I'm starting to feel at ease on it.

The second reason for travel was to ride...just ride somewhere new and enjoy the day on singletrack. Speed is fun.

May 2nd is the next non-race Sunday and perhaps the only one where I'll be able to travel so I'll have to find somewhere exciting to go. Ganaraska anyone?

I also want to send a shout-out to those in the Shorthills Cycling Club that went out and suffered today. A lot of great results and personal achievements from the team. Way to go everyone.

Over-Reaching

2010-04-15T11:37:00.009-04:00

I think I only train/exercise so I can get in some rest and recovery. I mean, 125k on Sunday morning is a great excuse to be napping with your feet up by 1pm.

Anyway, Monday was some much needed rest after Sunday's race. I felt really good except my lower back was a tad stiff. Brad says its because I have weak abs so I slouch more, thus my lower back has to work harder to support my body. Can't argue there.

After doing a bit of analysis on the Homage to Ice results I see that I finished 34th out of 45 overall and 19th out of 20 in my age category, not great. However, out of the 20 racers in my age group at least 15 of them race expert or elite. Besides I registered in the 30-39 category, not enough racers so I got lumped in with the 20-somethings.Waaaa!

With the first O Cup only two weeks away it was time to bring the pain. I was looking to get in a few days of over-reaching training sessions. I'd love to show you data and graphs from the days of work but I really got nothing but heartrate.

Tuesday - Hydro Hill Repeats
- Five times tempo to half way point then up the technical rocky section. This was good technical climbing practice at a high heartrate. Made it 3 of 5 as I failed on the first and last attempt. But I've never been able to make that climb before so there is definite improvement.
- Five times short sprints. Start a few meters up on the hill, in a high gear sprint to the half way rocky section standing as long as possible. Only recovery is the short trip back down then right back up again. This is in the top three for the most pain I've felt on a bike.
-Five times tempo to the top with a standing acceleration for the top 1/4. Suffering.

The recovery in between was very inconsistent as there were other team members doing hill repeats and a few just out riding around. Thus I stopped for some conversation now and then. Did make it easier with others out there to motive you.

Wednesday - Hilly Road Ride
Two and a half laps of the hilly Tuesday night course riding at about 85% the entire time. The loop is approximately 20k and I was finishing it in about 40 minutes. Is that fast? The 2.5 laps meant three trips up Sailor's Hill and it actually got easier each time. On the final trip I went into a harder gear near the top and sprinted to get over the crest. Ouch, but they were right on my wheel.

On the way home I practiced riding in the drops as well as some time trial technique to get more comfortable in those positions. I was gassed when I got home. My legs were sore and stiff. Hot shower and stretching felt great.

Thursday - Premier Fitness
Tonight's the usual cyclo-something sessions and yes, I feel pretty ridiculous for doing a spin class when its 20 degrees and sunny out. But what I like the most is the weights before and the yoga/pilates after so there is definite benefits to spending the night indoors. Besides, you get what you want out of a spin class. No one turns that dial for you.

So another hard workout tonight with a full rest tomorrow and relaxing group ride on Saturday. Then for Sunday I got something special planned while you all suffer at Paris-Ancaster.

In Other News
As some of you had read in this blog I've was sick from about mid-January to mid-March. Luckily its only a 30 day waiting period to get in to see the doctor and I got in the other day. I'm still suffering from Cloudy Brain and Hovering Pneumonia. "Doctor" Roberge said early detection is key. So I'm going in for some blood work in the next day or two. I'll let you know if I'm dying.

Additionally, I think (from Twitter) Jeff Moote is sick. Let's all wish him well. And don't be afraid to shut it down this weekend. The negative effects could last longer then just the Mansfield Race.

Me: "I've been feeling extra tired and a bit dizzy lately."
Doctor: "Your BP is good and your heart and lungs sound great."
Me: "I do a lot of cycling so I get a fair bit of exercise."
Doctor: "How far do you go, how long does it take?"
Me: "Well on Sunday I did a 50k mtb race and it took me about 2 1/2 hours."
Doctor: "Does that make you tired?"

Homage to Ice - Race Report

2010-04-12T09:57:00.009-04:00

As we hit the peaks and valleys of Airport Road on the way to Mansfield I could feel my heartrate increase and my hands shake a little. The nerves were picking up as the inaugural race of the year was only a few hours away.

With the race starting at high noon DeCal and I took our sweet time on the way up and still had over an hour of warm-up time. Register, bike, gear, brief ride, stretch, talk to Dan, stash water and food in the feed zone, good effort on hill, sprint down the main road and back, time to race.

The field was deep with talent, plenty of expert and elite O Cuppers. After a brief call-up the rest of the field crammed the start/finish and we were off on the start loop down the main road.

My start wasn’t the greatest and I failed to make the selection of the main group. Instead I lead out the second wave of riders and was fine with that, there was still a long way to go. By the time we hit the first climb, circled back to the start/finish and climbed the main track up the center of the ski hill I had gained about 15 spots and moved myself into a position I felt comfortable with. A group of 3 or 4 of us continued to motor along the double track and gained a few more places. Here I was sitting 2^nd and 3^rd wheel trying to relax and keep my head. I guess experience is paying off and I don’t feel the need to jump ahead of everyone and waste energy unnecessarily.

My weakness showed early, technical single-track. Throughout the race this is where riders closed gaps, passed and opened gaps on the other side. I let about four riders go after the first single track section and settled into my pace with two on my wheel and we rode together for a bit feeling good about ourselves. I was climbing everything, getting over every obstacle. About half way through lap one we hit an open road section and I realized my pace was a bit to high so I eased off and let the two riders I was with ride off on their own. This was my first act of self-preservation. A difficult but much need thing to do.

I wrapped up lap one with a rider who caught me a few km back. I fought to not allow him to open a gap. With the feedzone at the bottom of the main hill I swapped water bottles and grabbed my banana. I stayed within striking distance of the aforementioned rider up the climb and we even closed the gap on another. But at the top my second act of self-preservation, let them go and make sure I eat the food I had just picked up.

I felt great, picked up the pace and rolled into the singletrack once again. I started having fun with it hitting a few jumps and skinnies along the course. Good times.

Most of the second lap was uneventful until the last 12k where I experienced severe cramping. I’ve never cramped like this in a race. Sure I’ve had calf strains, and this was happening now as well, but it seemed as if my quad and hamstring were having a contest to see who could hurt me more. The outside of my leg hurt, the inside, my inner thigh. So painful I couldn’t turn the peddles over. I was off the bike trying to stretch it out but to no avail.

Everytime I pulled my right leg up on the pedal stroke my leg cramped. Not a good feeling when dishing out 60-70 rpm. This was an opportunity to achieve one of my goals for the race. Instead of easing off when I felt pain, try and push through it to see what happens. I did it, I fought through the cramping, but not without a lot of ohh-ing and awe-ing.

I put in a massive effort in the final 4k to close on a good note. The cramping came back on the last climb but I was over the top before it got super serious.

After I crossed the line everything hurt; the blister on my hand, my arms, shoulders, back, sinuses, and legs. DeCal was talking to me but moments later I couldn’t remember anything he said. I just had to sit in the car and decompress for a bit. Then it was on to beer and burgers with smiles all around.

My final result was 33^rd out of 50 in a time of 2hr 43min. Peter Glassford took the win in 2:08 and DeCal came 5^th in 2:14. I guess comparing my times to them it’s not bad. The 33^rd doesn’t look so good but its all relative with a deep field of expert and elite riders. I can’t wait to analyze the results and see how I did against my peers in the sport category.

Besides that number, 33, everything else was a positive. I’m very happy with how the race went as I achieved my goals for the day. I pushed through some pain, emptied the tank and got an idea of the effort I can dish out at O Cup. I also raced very smart and kept within my limits. But 33^rd, oh well, I’m a mid-pack rider anyway.

A lot of races today; Homage to Ice, Paris-Roubaix, Tour of Bronte, Tour of Battenkill, Hell of the North. But my favorite is this tid-bit from Canadian Cyclist regarding the Pan-Am Championships.

“Plaxton had caught and dropped all the chasers but Sanchez, and he finally caught the Colombian in the last lap, taking the lead on the final technical descent to win the bronze medal.

Unfortunately for Plaxton, he was about to receive his second setback of the race, when the Colombian team protested, claiming that the Canadian had shoved their rider to take the lead before the final descent. Plaxton countered that the Colombian tried to squeeze him into the bushes, and that he had put his arm out to stop being pushed off the course.

Both riders met with chief commissaire Josée Bedard to provide their sides of the story - there were no corroborating witnesses to support either version. That is, until the Colombians claimed that the official in the feed zone down the hill behind the incident saw what happened, and would support their version.

The said official, when brought into the fray, immediately recanted, stating that he had not seen anything, and that the Colombians had told him what to say ... The Colombians then backpedalled away from the situation and Plaxton got to keep third.

Just another day of racing in Latin America...”

Other Homage to Ice Race Reports

Climbed My First Mountain

2010-03-12T19:24:00.009-05:00

Hot damn, it was a tour stage today!

The ride started early in an attempt to get ahead of the rain for a bit but as we were on our drive it rained harder the closer we got to Caesar's Head State Park. As we got our gear together at the base of CH the rain let up and we made our way to the 6mile start point.

JC challanged Dan but all expected Derek to take the victory. It was not to be and Dakin proved to be King of the Mountains. As expected I made my way up slowly as I still wasn't 100% and I made the climb in about 54 minutes on the 30t. Yay!

Caesar's Head put the hurt on

Switch

Beautifully foggy at the top

The descent into Brevard was done in the pouring rain and I stayed at the back with Ron Ron, legs still struggling. Lunch at the cafe was great and it was 60k to go back to the car....still pouring rain.

After we fixed the first flat of the trip, heard a few claps of thunder and rode through a valley town it was on to more climbing. Maybe 800 vert. feet. The hard work was greatly rewarded with a 10 minute picturesque decent into Rocky Bottom. The rock side walls, the fog and the autumn leaf colors, very nice.

From Rocky Bottom you climb again. At this point I decided to make my attack. I was just sick of sitting in the back and not stretching my legs all week. My easy pace today meant I had energy. Derek, Andre and Dan were way up the road, haven't been seen in about 45 minutes. Mark was maybe 500m and Larry was about 200m.

I passed Larry in no time and attacked Mark. I Caught him right at the bottom of a little descent, blew past him and looked at a straight incline. Out of the saddle I put in a gap quickly. From there it was the final descent and I hopped in the big ring all the way down. Still pouring rain.

Every turn, every false flat made me pedal harder. I put my head down and imagined I was on a chase in la tour. I needed to close the time gap to retain the jersey. I kept the gas on and saw the group of three in the final 5k. Unfortunately the ups-and-downs of hwy 11 got the best of my tired legs and I wasn't able to close the gap despite Moonman cheering me on from the side of the road as he passed by.

Back at the parking lot the group was surprised to see I was only about 30 seconds behind them and I awarded myself 'aggressive rider of the day' because I'm just that classy. But hell, I've been effected by a stomach virus for almost the entire week and I've barely eaten anything. It felt good to get out and work hard on a solo break.

So that's the end of it. A bright and early departure time to make it home at a reasonable hour Saturday evening. Todays 95km ride made up for the unfortunate past few days and I'd love to keep it going. Maybe I'll see you on the club ride Sunday morning.

Click here to check out the full SC training camp photo album. More to come shortly.

Recovery

2010-03-11T21:08:00.000-05:00

What a training camp. I followed up a perfect ride with food poisoning and my sickness is still going. In fact just now, Thursday night, I ate my first full meat since Monday night. The others were mainly just picking at my food or settling for liquid. Not a great way to stay properly nutritioned.

So Wednesday's recovery ride to Starbucks started out a bit faster then I would have like so I dropped off, which was expected. Larry and I hung out and decided to head back home after 20k since it was pouring rain. With no energy my legs felt dead on every hill and the 90minutes spent on the bike was good enough.

Thursday was more rest and recovery due to more pouring rain. We drove into Clemson to check out Tiger Town. Nothing much going on there. Go Duke.

Now Friday, our final day of riding is calling for rain later in the afternoon so the plan is to head out early. The scheduled destination, Caesar's Head. Finally on my last day getting to climb a mountain. Not what I've been hoping for the past few weeks but as I sit here with an upset stomach and rain outside making it to the top with the group will be very satisfying.

Here's a pick from sunny Sundays ride to remember the good days. Tomorrow we'll get some with a view.

Ups and Downs

2010-03-10T07:51:00.001-05:00

Mondays ride took the eight of us on a 110k loop through the low rolling hills around Lake Keowee. I spent the day in the small ring and 20 degree temps. I didn't think life could get any better. Even thought the ride netted 4500ft of climbing legs felt perfect and the start to training camp was text book.

Felt so good that I actually committed to a 165k ride up to the Blue Ridge Parkway. Now this particular ride opened with a 4hr climb. I though it was a bit much but I was willing to challenge myself. I figured it was definitely do-able in August but coming off almost a month of sickness and into March the legs may not have been there. Nevertheless, I got my gear ready for the early morning wake-up call and hopped in bed.

At about 2am, out of the blue, I felt an upset stomach and rushed to the washroom to vomit. Now I felt maybe I just ate too much dinner but the vomiting continued for the next six hours. Unreal. I felt like my stomach was turning inside out. Needless to say I didn't make my epic ride. In fact I spent the entire day in bed afraid to get anyone else in the house sick. Especially those that make or aspire to make a living cycling.

So feeling better this Wednesday morning I think we'll do a nice recovery ride to the Starbucks in Clemson. This suits me just fine as well as those that climbed mountains yesterday. Still a lot more riding to go.

I leave you with some photos of Mondays ride.

Carolina

2010-03-07T19:13:00.007-05:00

Made it down to South Carolina after driving straight through the night. I was fortunate not to actually have to drive and spent most of the night in a daze of half sleeping/half awake. Apparently I missed a few sweet bridges around 2am.

After settling in and meeting the fellow house guests we rolled around the neighborhood to stretch the legs. Everyone was quite excited to discover arm warmers were not necessary. A balmy 16 degrees at 5pm. Also, on the positive I'm back to about 90% recovered from my sickness of late February.

I'll keep ya'll up dated with some photos of our rides and let you know how training is going. Right now I'm exhausted and ready for bed, its 7pm. If you're interested, Dan Dakin started some type of photo gallery on Facebook. I'm not into FB so I can't post.

Also, hats off to Dakin's (and of course a ton of others) magazine launch Canadian Cycling Magazine.

Perspective

2010-02-20T19:21:00.001-05:00

I was on a ride towards the end of August 2009. The plan that day was to ride 100km of trail so I started out in the morning with Derek and Michelle at 7am before they started their days work at Liberty. I remember being half way through that ride and all of a sudden realizing how strong I felt. At the time I likened it to a superhero discovering his powers. I felt unstoppable all day.

I think that was the start of my seasons peak as I rode very well into September and the final few races of the year. It seemed like all the cards fell into place at the right time. However, at the end of Spetember when the racing stopped I mentally let go and soon after I felt it all dwindle away physically.

Todays 110k ride out past Grimsby and an attempt at a few difficult climbs on the escarpment was a reminder how tough it is out there. It put into perspective how far we fall in the off-season and how much we have to work to get back to where we were and want to be.

The group made it to the bottom of the first hill, Mcneilly, and turned around to climb it. I made it to just past the first switchback before I tapped out. After a stop for a coffee and snack, I climbed Fifty perhaps only out of necessity as that was the way back home. I struggled home willing the cramps out of my legs every time I had to get out of the saddle.

I'm not afraid to admit defeat. I accept failure. Its a part of life and I learned that at a young age. I understand failure is necessary for success. I will be back out there this summer and I will climb not one but all four climbs. You're in my sights now.

"You have to lose. You have to learn how to die if you want to be alive"

Wilco - War on War

The purpose of today's ride was to get some distance and a few climbs under my belt before the trip to South Carolina. Yes, I have a training camp planned for the second week in march. We're staying at Benno's crib and I'm very much looking forward to it. I'll just have to remember to get a compact crank.

Weekend Update Pt. 2 & 3

2010-02-17T14:38:00.014-05:00

Yes, three rides this weekend thanks to the holiday Monday.

With my need for increased saddle time as the end of February draws near, I headed out Sunday morning at 8:30am to get some extra work in before meeting up with the gang at 10am. We had more snow then expected overnight so some of the trails were a grind. Especially on Suzanne, where there hasn't been much winter riding and there wasn’t a solid base under the powder. However, even with the tough conditions I found it to be 75% ridable and thus the perfect challenge to get warmed up.

Groundbreaking ceremony on Suzanne

After riding Suzanne and the east bank along the 12 towards Hydro Hill where I made my way along the base of the escarpment. Decided to cut up the gut (gravel path), rather then singletrack, since it was at least half rideable. Flowed across the top of the escarpment and stopped to enjoy the nice view with the leaves off the trees. Hit up Fenceline then the service road to meet up with the group with 90 minutes under my belt. I was having so much fun I knew it was going to be a great group ride.

Scenic

Most of the usual gang was there plus two from the south, two rookies and a surprise visit from Ben Perry, his cross bike and his moms pink scarf. We started with the same trails I just rode as we headed back down the escarpment to the Lower 12 and into the Shorthills. I think the Very Berry trail is my favorite winter trail; snaking along the creek and a challenging climb at the end. Not to many made that climb today because of the grind through the snow. We skipped the outer loops and took the trail up to Driftwood, then through the Mill, Ruins and Two Bridges back for some lunch at Tims.

Smashed a Coffee and a bagel, staples for all cyclists, then rode home with Bertrand and Campbell. Towards the end Ed got on the front and picked up the pace which I welcomed. We dropped Rick but I worked hard and stayed on. Back in the downtown* we went our separate ways. Walked in the door just after 1pm which meant over four hours saddle time and 30 minute lunch. Time to rest up for Monday’s trip to Hilton Falls.

*Speaking of downtown, when someone shoots a three in basketball why do the say “from downtown…”? Downtown is where the action is and thus in basketball, downtown should be in the key, under the basket. That's where all the people are. When someone shoots a three they should say “from uptown…”

* * * *

Sometimes Canadian life seems to revolve around Tim Horton’s and that’s where we found ourselves once again. This time to meet up and arrange rides to Hilton Falls.

Gary Bellhouse is a hero. He’s the HF tour guide and has that place dialed. His actions on the trails equaled his pre-ride comments “I don’t ride fast, I ride steady”. His low speed and high cadence kept a group of ten together and moving all day. I learned something about group riding.

The choppy snow and rock outcroppings made for a more challenging ride then last time but I didn’t mind it. In fact it is necessary for growth. It took a long time for me to get confidence on those trails Monday. A lot of dabbing going on which settled into about 30 minutes of frustration. It’s funny how cold your feet get and how hungry you are when things aren’t going well.

Why isn't my tire straight?

I settled myself down by spinning a little easier and focusing a little more. The last 90minutes was excellent. Besides going over the bars once (chainring stuck on a log) I cleaned everything. It’s always good to end the day on a positive note.

* * * *

My main goal for this year is a top 10 overall (age group) in Crank the Shield. Although my endurance level will be a big factor, I believe that my limited technical ability is the biggest obstacle I must overcome to be successful in this goal. My performance in that race will be the judge of all the seasons work.

Weekend Update

2010-02-13T21:57:00.000-05:00

Its not that I fogot I have a blog. Its more like, well.....I've been distracted. Some ups and downs in the past three weeks and I don't think I could write anything here that would equal my emotion, agony or pride for any of them. Here they are briefly...
-Ab strain
-Sick in bed for 4 days (its still with me about 5%)
-Race Across the Sky
-24 Hour Spin for Princess Margret/RtCC
-The Frostbike
-Work projects

Today was my first Saturday without a commitment and I took the opportunity to handle my biz. Of course, I did sneak out for a ride late in the afternoon. I even put my lights on the bike just in case I didn't make it home in time as my plan/route was a little up in the air.

It was just at freezing at 3pm and I had to make a decision, trainer, road or trails. Obviously the trainer is out since the trails are in great condition and the road is dry. Now with an upcoming trip to Hilton Falls planned and Sundays regular trail ride the road it was. Besides, I was worried that it was too warm and the snow was too soft on the trails.

Because of the schedule above I've only ridden outdoors twice since January 24th. Really...after thinking about it like that, I'm sad. Twice in twenty days. So needless to say the legs and lungs aren't there and I decided to go relatively easy. Took the St. Catharines CC Sunday route from downtown out to Fenwick and back. It has only one small hill (and I mean small) and a few false flats. The total trip is roughly 47km and I did it in 2hrs. Not a course record by any means but I was happy to be out alone hitting the road imagining I was breaking away.

Tomorrow's plan is four hours on the MTB starting at 8am. But for now its red wine and the Olympics.

Frostbike 2010 - Course Preview

2010-02-05T09:47:00.006-05:00

I made it out for an actual outdoor bike ride, my first since Hilton Falls nearly two weeks ago. The occasion was a Frostbike pre-ride. I was actually more interested in checking out the course conditions and where marshals should be stationed then seeing how fast I could do a lap. Race director stuff. But there is still some racer in me and because of this I decided to provide a possible race strategy as an exclusive to my blog readers.

First of all, the course conditions caught me a little off guard. Because the snow fell when it was -10 degrees and it’s been cold since, the snow is formed into tiny, tiny pebbles. There is a clear packed down path for riding but just off that path the loose pebbley snow acts like sand and requires some power to get through. Now you don’t need spikes, or an aggressive tire. In fact I think the race kings can do well on the course, a high volume tire to roll over the loose snow. Don’t expect a thin tire to be good. This is not an occasion to be cutting through the snow, you want to ride on top. Some places remind me of Ganaraska in July.

There is a speed limit on the course so ride smooth, not fast. If you have good balance and the knowledge of when to ride fast and use power or just spin through you are going to do quite well. Maybe you want to take it easy on the first lap, check out the course and save some energy for the second. I will say this though, it’s a tough two laps. Surprisingly physical.

There is no doubt in my mind that it will be a super-fun day for everyone. The race is challenging, there’s free chili and an open bar, almost 3k in prizes to be given away and some other free goodies. If you’re not there, you’re missing out. Seriously.

Train Underground

2010-01-26T09:50:00.005-05:00

I've gotten some grief from fellow local bloggers about not blogging since 2009. Apparently they are really looking to keep an eye on my training, trying to judge my progression. Perhaps they should read my new blog 'Train Underground'. Well that doesn't exist but I've always wanted to start a blog with that title. However, any post regarding training would obviously be an oxymoron.

Actually I've been a little conflicted about posting since I received harassment e-mails from some people involved in my 'worst' moments of last year and some others who felt slighted. You'll have to imagine what they have been saying because I don't want to add fuel to the fire but it was pretty obnoxious.

January has been going great for the training. I've been constantly doing spin classes twice a week, hitting the trainer and/or riding on the weekends plus some gym time here and there. I've also ran a couple times and hope to continue solely for the moments when I have to dismount on climbs or over barriers or through CTS boggs.

I posted a few months back about spin classes and the fact that I was unsure of the results. Well this weekend I got a chance to see the results and I must say they are very different then what I thought.

Saturday's test was a non-serious ride with a bunch of serious cyclists. We had two team Ontario roadies, two soon to be elite mtb'ers, and one soon to be jr. expert female which meant The Scrawny Cyclist and myself were the only non-skill group advancing riders if you will. Of course we were the newest in the group to cycling but we were their elders by about 10years. Also B Sheldon was there to offer guidance through the country roads that no one else seemed to know as well as some running advice to me.

We rode out to Niagara on the Lake and up the hill to Brock's monument and I felt great all day. Mainly because my time at the front was limited and we weren't trying to get anywhere fast so everyone had a smile on their face the entire time. I thought that the spin classes would help with cardio but that is not the case. I find that my pedal stroke has improved drastically as well as my posture on the bike. I've also found muscles in my legs that weren't there last year. All of this has helped me ride more comfortable and confident throughout the day and up the climb.

Sunday was an early 5:30am wake up call to head to Hilton Falls for a ride before the rain hit. Some thought with the warm temps. and a storm on the way it was a bad idea to go so far to ride. Well we gambled and won, it was one of the best winter rides I've ever had. The trails up there seemed perfectly groomed yet the rocks, skinnies and drops made it a great challenge. Three hours up there made my weekend.

I could feel my upperbody strength workouts paying off as I was able to control my bike so well as we rode across the rocky terrain. Even at the end of the day when I was becoming mentally exhausted and hungry I still felt strong and was able to fight off the negative thoughts in my head.

I was the only one to ride a tricky skinny from end to end. I challenged myself with some large up-and-over rock obstacles and I even decided to ride the icy trail along the cliff while the people with spikes went around. We stopped by a fire in the park to eat and warm up before our final hour of riding. It was one of the greatest days I've had on a bike. And I must say the 29er made getting over those rocks all that much easier, even with the rigid fork. That bike rocks (pun intended) I can't wait to race on it.

2009 - A Year in Racing

2009-12-31T10:50:00.005-05:00

My goal for 2009 was to race in as many events as possible and learn as much as possible from those races. The sloppy conditions at Albion OCup helped me prepare for HAN and the Squeezer. After the Ganaraska Marathon Race I knew I could have a good race at Paul's. I feel I was very successful in my goals but see that I have much more to learn on the road ahead.

Below is a few of the highlights from my 26 races in 2009 (and a few other events).

Best Race
It's gotta be the Squeezer. I mean the startline is less then a kilometer from my door step and these are the trails I've been riding all summer. Plus it's got a plethora great riders (including some pros), prizes and food. But the best part is that it's all on the line. It's generally regarded as the last race of the season and it's for bragging rights between all the people you have been riding and training with all season.
Honorable Mention: 24hrs Hot August Nights

Best Race Performance
Paul's Dirty Enduro 60k. After 2008's 5.5 hour suckfest I couldn't wait to get back and redeem myself. Waiting over 11 months and riding most of the course earlier at the marathon race I set a goal of top ten overall. It was really the first time all season where I set a placing as a goal. After a "nutrition mishap" I fell just short finishing 12th after getting passed by one and failing to catch one on the final climb. It didn't matter I had my top performance of the season when I wanted it the most.
Honorable Mention: The Squeezer

Worst Race
Tour of Pelham. This is a tough category because every race I did had something great about it and there wasn't one where I didn't have fun. But the reasons for naming this race are; trail damage, crappy sandwiches, all riders left exposed to harsh conditions after the race, no awards ceremony and rehashed number plates. One word to describe this race...budget.
Honorable Mention: Marathon Race #1 @ Horseshoe

Worst Race Performance
CDMBR. The first ever mountain bike race held in my home town on trails I got to help build. I'm not sure any other racer was looking forward to this race as much as I was. Unfortunately when the gun went off I had nothing in the legs. I couldn't do anything to stop the riders in front of me from riding away. I felt empty all day and the overcast skies and slick trail conditions weren't helping.
Honorable Mention: O Cup #2 - Albion Hills

Worst Crash
Liberty 8x12 #8. So this is the last weekly race of the year and bragging rights are up for grabs. I started out of the box in good form and was sitting top 10 as we hit the trails. I continued to ride strong (or strategically) through the toughest sections and came through the park in a good position. When Anderson caught my wheel on the back side of the park it for some reason spurred me on to go faster on the pine needle descent. As I came out of the trees, around the turn and into the steep downhill I couldn't help my bike from skidding out of control into the ditch. My front wheel went full-force into the ditch (up to the hub) and I flew out of control over the bars. I had a minor elbow sprain and my second mild concussion of the series. Brad, who was behind me, doesn't know how I walked away nearly unscathed and neither do I.
Honorable Mention: Liberty 8x12 #5

Best Single Moments

Beer with Steph and Ashley - About two hours before my midnight lap at HAN I sat down and shot the shit with these two. It helped me relax and reminded me that we are just there for fun.
Hot August Nights Midnight lap - The funnest time I had on a bike all year. I had a smile on my face the entire time. Stayed focused on the 15m of trail in front of me and passed about 20 riders.
Trail Build Saturdays - I like getting out and putting in work for a great cause. I wish I still didn't hear people say "I gotta try those trails. I haven't been down there". You won't be disappointed.
SCCC Tuesday Nights - No better way to train then to go all out for an hour plus on the road. And for that one hour there is no bigger race in the world. When we climb Sailor's it might as well be Alpe D'Huez.

Worst Moments

Fire at Liberty - I know you all have a long way to go, best of luck. We're all rooting for and supporting you. And yes, I understand this 'worst moment' is on a completely different scale then the others.
Marathon Mental Breakdown - At the top of a climb after 20k straight of singletrack I had to stop, got off the bike and convince myself not to quit cycling.
The Bad 8x12's - Out of six races I had to shut it down in three of them. Two for over the bar crashes that lead to concussions and one for near heat exhaustion. I was feeling dehydrated and started overheating when my body suddenly went ice cold. I decided that pushing it for the final 3k wasn't worth it. I just sat up.

Biggest Disappointment
At the Squeezer, an error in entering our team name into the computer meant we were not able to step on the podium and celebrate our fantastic 3rd overall.
Honorable Mention: Haliburton Marathon Race

Favorite Racers
There have been so many moving in and out of the rotation that I rooted for this year; Kabush, Watson, Schults, Zandstra, Ishay, JHK, Morka. But when it comes down to it, the riders I rooted for the most week in and week out are...Ryan Jakob, Andrew DeCal, Peter Glassford, Adam Craig, Emily Batty and Jeff Moote. When those people race I can't wait to see their results.

Special Thanks

Tim, Tom, Jamie, and Wade - For leading the way in creating something amazing in the SHCC.
Colt - For Cyclingdirt. Such an fantastic effort and it's the only way to follow pro-cycling in North America.
Dan - For starting a marathon racing series in Ontario. Hope it generates more interest and continues to grow. I'm once again looking very much forward to this series.
All Race Organizers - I'm helping plan an event now and I understand the effort and sacrifice required to get us racing on the weekends.
Nathan - For running the CX training sessions.

Race Results

Tour of Pelham 30k (CX) - 1hr. 39min. 66/152
Hell of the North 90k (CX) - 3hr. 52min. ?/?
Paris - Ancaster 60k (CX) - 2hr. 44min. 355/1064
Ontario Cup #2 - Albion 31k (MTB) - 2hr. 18min. 24/24 S30-34
Ont. Marathon Challange #1 55k (MTB) - 4hr. 45min. 28/48
Dukes Epic 8hr (MTB) - 13laps 8hr4min. - 4man 120-159 8/40
Liberty Bicycles 8x12 #3 15k (MTB) - 43min. 29sec. 26/153
Ont. Marathon Challange #2 78k (MTB) - 5hr. 32min. 23/46
Lake to Lake Classic 50k (MTB) - 2hr. 12min. 62/688
Liberty Bicycles 8x12 #4 15k (MTB) - 44min. 06sec. 29/131
Ont. Marathon Challenge #3 78k (MTB) - 5hr. 26min. 34/54
Liberty Bicycles 8x12 #5 15k (MTB) - 50min. 44sec. 78/121
Liberty Bicycles 8x12 #6 15k (MTB) - 43min. 00sec. 17/118
Dukes Epic 8hr (MTB) - 13laps 7hr43min. - 4man 120-159 4/45
Race the Hood 28k (MTB) - 1hr. 54min. 18/44
Liberty Bicycles 8x12 #7 15k (MTB) - 42min. 23sec. 21/104
Ont. Marathon Challange #4 76k (MTB) - DNF
Liberty Bicycles 8x12 #8 15k (MTB) - 47min. 20sec. 54/124
24hrs. Hot August Nights (MTB) - 28laps 24hr24min - 6-10 Club 3/60
Ont. Marathon Championship 70k (MTB) - 4hr.37min. - 21/29 U40
We Need More Cowbell (CX) - 6th place S3/S4
Paul's Dirty Enduro 60k (MTB) - 3hr. 38min. - 8th U40, 12th OA
L!B Offroad Squeezer 30k (MTB) - 1hr 32min - 61/766 (16th non-elite)
Nassagaweya Narley Cross (CX) - 5th place S3/S4
Kissing Bridge CX (CX) - 18th place Open Men
WOW Winter Enduro 35k (MTB) - 2hr 26min - 42/129 OA, 7/11 AG

Well I think that's it for 2009. Good luck to everyone and I hope you have as much success next year as you did this year. Thanks for reading and I'll see you on the other side. 2010 should be a fun one.

2009 - A Year in Video

2009-12-29T13:42:00.003-05:00

I took very few videos in 2009 but below are my favorite ones. I hope to do many more pre and post-race interviews as well as capture much more action in 2010.

Men's Elite Podium - Toronto UCI CX Day One

MacGyver 29er - Barrier Hop - Valley Park CX

Ryan Jakob - Post Race - Valley Park CX

Jeff Moote - Post Race - Valley Park CX

Reindeer Games - Stewart Green Trail - St. Catharines

Video of the Year

Men's Elite Race - Toronto UCI CX Day One

2009 - A Year in Photos

2009-12-28T20:48:00.005-05:00

Below is a collection of the favorite photos I've take throughout the season. I didn't take many but here they are. I hope to take many more in 2010.

Mike Garrigan - UCI Toronto Day 1

Lapdogs Rider - UCI Toronto Day 1

Tim Horton Banner - HSBC Arena, Buffalo

Jaroslav Halak - HSBC Arena, Buffalo

Raptors vs. Pacers - Toronto, Ontario

Broken Glass - 700 6th St. - Washington DC

MacGyver - Eyeing the prize

Brandon Etzl - Valley Park CX

Jeff Moote - Valley Park CX

Chown & Garrigan - We Need More Cowbells CX

Four Stages of Barrier Hop - We Need More Cowbells CX

Sara's Happy - Hot August Nights

J Henri Checks Out the Competition - 8x12 #2

Rob Watt Warm-ups - 8x12 #2

Andrew Watson - O Cup 2, Albion Hills

Eric Batty - O Cup 2, Albion Hills

Photo of the Year

The Scene - We Need More Cowbells CX

Nerds Biking

2009-12-17T19:53:00.010-05:00

Rode the trainer and watched Return of the Jedi. Skywalker has really turned into an arrogant prick since he became a Jedi Master. I like when they try the mind-trick stuff and it doesn't work, then they get called out. This is a fun scene for an effort on a trainer.

Haven't written on the blog in a while. Who gives a shit.

Started thinking today about goals for 2010. There aren't a lot right now but I suppose thats how the long term goes. Most goals will be made based on my progression throughout the season, this worked well last year. Besides, if I'm finishing mid-pack in a race its tough to nail down a goal that's not time based. Mostly I just know at the end of a race if it was good or not.

Anyway, 2010...

1. Podium once at an OCup

2. Have enough points by the end of the year to upgrade to Expert

3. Top 5 Provincial XC Championship

4. Top 10 Provincial Marathon Championship

5. Top 10 Crank the Shield

Those first two seem like tall orders, especially if I come in 12th in the first O Cup. I feel number three is very do-able and four depends on who shows up. I expect more then last season. Number five will depend on my willingness to put in extra work and practice my techy skills.

I've also developed a little skeleton plan as far as racing goes. I will race less on the MTB and during the slower months of June and July I'd like to try a few road races. The last few weeks of August and September have some important MTB races. Hopefully I can come off of those better than this year and get in 10-12 CX races. Maybe skip the first two to rest and train so I can come back again...but that's almost a year away.

Everyone stay safe during the festive season and stay tuned for my year in review specials.

Programming Note

2009-12-08T21:23:00.003-05:00

Just a quick heads up, Cyclingdirt.org will be showing the US National CX Championship live this Weekend. Should be exciting to watch if you're into that sort of thing.

Here is the schedule (in PST):

Saturday:
10:20 AM: Pre Race Show
10:30 AM: Junior Men's 17-18 Race
11:10 AM: Live Post Race Interviews from Junior Men's Race
12:45 AM: Pre Race Show
01:00 PM: U23 Men's Race
01:50 PM: Live Post Race Interviews from U23 Men's Race

Sunday:
09:35 AM: Pre Race Show
09:45 AM: Collegiate Men's D1 Race
10:30 AM: Live Post Race Interviews from Collegiate Men's Race
11:00 AM: Pre Race Show
11:15 AM: Elite Women/ U23 Women's Race
11:55 AM: Live Post Race Interviews from Elite/ U23 Women's Race
02:10 PM: Pre Race Show
02:30 PM: Elite Men's Race
03:30 PM: Live Post Race Interviews from Elite Men's Race

Cycling Videos on CyclingDirt

Also, I had to remove Peter Glassford's blog link from my blog roll. For some reason I jusy can't seem to get it to work. Its good, you should check it out at trainwithpeter.com.

The Weekend That Was

2009-12-07T20:51:00.017-05:00

I hope this stuff pays off in the summer, who knows? I do feel stronger now though. I can feel my pedal stroke improving, its not as forced.

Sunday
Started the day off with some egg whites and pancakes then got in a solid 3hrs on the mountain bike. Left early (eight twenty), while it was still cold, to meet a few for a 9am start. We did a nice hilly loop along the escarpment and met up with the others for the usual 10am start. When 11 rolled around the sun was out and the frozen trails turned to mud. We finished up on the road but no bike was spared the necessity of a good cleaning.

I managed to keep the heartrate at good levels today, only getting anaerobic a few times. Fortunately Tom was riding great on the front and we all had good recovery in between. Kept a good steady pace on the big hill with a nice gradual acceleration at the top. Again focus on breathing and form.

Everyone went for coffee while I rode home solo. Besides, I couldn't resist one last rip through the dry trails along the escarpment. First ride in St. Kitts with the 29er, good times!

Saturday
Wanting to get in longer, mellower paced weekend rides I decided to do my favorite route on the road bike. It has about 5 gradual climbs and a few quick ones. Its the kind of ride you can get what you want out of. Ride slower for good base work, ride tempo to get in a hill workout. Also it spits you out at Rockway so you can head for the hills or the flat stuff. That's where the variation comes into play. I've ridden it about a dozen times and the back half has always been different.

As I mentioned, wanted some zone two work today so I headed west and looped back around to Fenwick. From there I took the SCCC Sunday route home backwards. Speaking of which, I actually ended up catching a few of the club's riders when I got to the bottom of Effingham. They were on their way home from their hilly Saturday ride. It was good that I saw them in the distance, I gave chase and it forced me to ride hard for a bit at the end of a long day.

The Numbers - 2hrs 22min - 63km - 150m gained - 2140 cal - 26.8km/hr avg

The Route - Garmin Connect - Activity Details for Saturday's Ride

Friday
A workout at Premier Fitness is a good way to kick off the weekend. I actually did the same workout as I did last time. Boring eh. The weight was the same but my reps were lower. I really focused on proper form so that made sense as I wasn't using my body to force the weight up or down.

In the sauna some jerk poured water on the sensor to get the temperature up and more steam in the room. Two minutes later my skin started burning so I had to bail. I guess 120 degrees isn't good enough for some people to sweat.

Thursday
I took in the Montreal/Buffalo game courtesy of the people who tell me what to do and pay me to do it. Les Canadien looked pathetic early causing Miller to actually have to move only 6 times by the end of the second period. Meanwhile, the Sabers managed three goals on their first nine shots. The large contingent of Hab honoring, red-shirted homeboys, who had been drowning their sorrows in the second period, became rowdy spurring the Canadiens to two third period goals. But in the end they proved to be more bark then bite, fizzling away 6-2 losers, shitty.

Maintenance

2009-12-01T21:31:00.000-05:00

When I came home I saw my street dug up and a city construction crew standing around having a few smokes. Then I remembered, my water is shut off from 3pm to 3am while they replace some infrastructure. I had planed a nice home workout and a run around downtown but no water equals no shower. So I improvised and hit the gym for the first time since November 3rd.

I'm using this weekend and the rest of this week for a little maintenance to get my strength and endurance somewhere respectable before I focus in specific areas. Thus...

The Workout
5min. easy spin
5min. at +100rpms
1 round of circuit room
3000m row
Stretch + foam roller
5min. sauna

When I first walked in the 'circuit room' (its got a clever three initial name that I forget) a woman and her personal trainer, who seemed more friend then PT, just finished station one and went to station two. Then they sat and talked. It was the kind of talking you hear drunk or stoned people doing sometimes where everything is way over dramatic. So anyway, after about 10 minutes of drama she started crying. Have you ever listened to a woman cry while you're trying to work out? Next time you're at the gym try throwing crying on the old ipod and see how you make out.

After 45 minutes I do the entire room except two stations and she does only three stations. Then she rips off 10 hamstring curls and calls it a day. It may not have been a good workout session for her but it was a damn good therapy session.

Sorry this blog is getting boring and predictabe, I'll step it up.

What do you Want?

2009-11-28T15:53:00.002-05:00

Got out today for a 'maintenance ride' as Keith put it. Rolling around for two hours, hitting a few hills and going pretty easy. It was nice to be out there I'm not going to lie to you. I know yesterday I was unmotivated to even think about riding but...I started thinking about riding. Sure during the week it's dark, it's cold, I woke up at 5am, who wants to go bust their ass alone climbing hills. Its tough to get motivated. But the weekend, man, gotta go ride with the group. This is the time of year for it too. Fun rides.

I know to be successful I'm going to have to change my attitude about mid-week riding. It's the mental hurdle that's the toughest to get over. I wonder how that's going to play out over the off-season.

Been doing some thinking about the OCups. A few months ago my plan was to focus on them and make them the top priority of my season, hopefully podium once and move to expert. Now I'm thinking about how much I loved the enduro races. I think I'm just going to race the OCups for fun and not worry to much about them. I'm also registered for Crank the Shield so longer efforts are a must this year. Not that I couldn't do well in both. I mean look at who's winning the enduro events. They are all elite or expert riders. In other words good riders win races. It doesn't matter if they're short courses or long courses.

I guess I have some thinking to do over the off season about what I want and how much I want it.

Likely to Change 2010 Race List
Hell of the North
Paris-Ancaster
5-OCups
1-Canada Cup (maybe 2)
Provincial Championship
1-8hr Solo (maybe 2)
1-24hr event
8x12 Wednesday Night Series
Provincial Marathon Series
Crank the Shield
Squeezer

That's pretty much it. I'll most likely throw in a few local events here and there. It all depends on how tired I am, the conditions and if I really feel like racing. As for the, SHCC races the CDMBR and Frostbike, I'm not sure if I'll be helping or racing.

What's Up?

2009-11-27T19:51:00.010-05:00

Does not blogging mean no riding? Pretty much. I had a brief session on the rollies last night but thirty minutes during Californication can hardly be considered a session. I really have no motivation to ride. I kinda hate the thought of riding right now, weird eh?

Fortunately I'm motivated to do a few other things like running and calisthenics so that's been keeping me busy for a few days this week. I'm also taking the time to plan out the next few months of training and focusing on short term goals.

Anyway, I'm not to worried about the non-riding. I'm actually glad I feel this way. I'll rest, relax, plan and have some fun with other sports or interests. In fact this weekend I'm motivated to do some spackling, sanding and painting.

So for all those who have been e-mailing me about whats going on, I'm sorry, there's nothing. Well except for this new bike I built.

2008 Jamis Dakota 29

On-One rigid carbon fork (adding '08 Reba Race)

WTB Laserdisk rims w/ generic Shimano hubs

Conti. Race King tires

Ritchey WCS zerostack headset

Ritchey WCS 4-axis stem

Ritchey WCS low-rise bar

Ergon GX1 grips (ordered but not in)

Hayes Sole brakes (replacing w/ Avid Elixir CR)

Shimano Deore shifters (replacing w/ Shimano XT)

Thompson Elite seatpost

Specialized Rival saddle

Shimano XT Hollowtech II crankset
Shimano pedels (replacing w/ Shimano XT)

No FD (adding Shimano XT M770)

Shimano XTR Shadow RD

Shimano XT cassette

So a few bits still to be taken care of but its good to go as a 1x9 for some winter riding, heck I already raced on it. I gotta tell ya, a 40k race is a good way to break in a the new bike. Just don't expect to do well if you can't adjust quickly. Here's a quick pic (sans saddle). I'll throw some proper pics up here when its completely built.

I have a great disdain for the 29" wheel vs. the 26" wheel argument. Usually people take such a one-sided stance without factoring in the negatives with the positives. I hear a lot of 'nothin' but 29er, rolls over anything'. People who prefer the smaller wheel say 'you start so slow, you can't make the tight turns'. I hear people who’ve never even ridden a 29er say they are far superior. Maybe I just have a disdain for people who make blind comments like that. Well all those points may be valid arguments but I've discovered that both wheel sizes have key negatives that you don’t want during a race. In general I'd say its a tie and you should try one out for yourself.

In other news, since I've been away so long, I went to the Raptors game on Tuesday night and had a blast. Sweet seats. I used to be a huge basketball fan but in the last two years I've only watched a handful of games. I imagine this NBA season will go much like my MLB season...only watching one game because I was at it.

Watching a game live made me realize what great athletes NBA'ers are. I'd say, in general, one of the best athletes in the world. If you're an NBA fan keep your eye on Danny Granger, that man is nice.

W.O.W. Winter Enduro - Race Report

2009-11-22T21:47:00.005-05:00

Well I guess it is true, you don't know what you got 'til its gone. In this case it's my fitness that I miss. I could have used a little more at about kilometer 25. It was at that point that my day started to take a turn for the worse.

When we, myself and Mr. De Cal, pulled into the Mansfield parking lot shortly after 9am it was difficult to find a parking spot. It was a that moment we knew this event was slightly more serious then we had thought an we were both happy to see so many racers out on a fantastic day.

The start gun was a bottle of cola with a Mentos in it, quite original. So the crowd was off and I was having a bad time of it. It was my first real ride on the 29er and my balance was noticeably an issue from the get go. The opening corners were soft and crowded so I fell towards the back of the pack. As we turned to the opening climb the crowd spread out and I started to force the issue to test the riders around me. I was one of the few that wanted to accelerate and moved back up through the pack. I then attacked the technical bit that followed and found myself advancing even more. Next it was back down the 'OCup starting hill' and back up on the double track on the right. In a good position I sat in to recover from the difficult opening.

At the top when there was some separation I tried to keep a good pace but I could feel myself struggling. The struggle came from both my fitness level and my handling abilities of the new bike. I'm used to taking corners tighter but every time I would my wheel would slip out and I'd have to slow down a tad to regain control. I lost the riders in front and had to let go of the riders who caught me.

Well it was at about kilometer fifteen that I started to understand the bike required sweeping turns and I found better positing for balance. I began to get a little mojo going as well and when a pack of five riders caught up I joined them and we had a great pace going. I could see a few were singlespeeders so when we hit the double track I attacked the group once again as a test. There was some separation and I came out on top gaining five spots there, passing two more at the feed station and two more shortly after. It was my second big effort of the day, and I began to push as I continued onto the single track.

It was shortly after this that my efforts had begun to wear on my body. I could feel my legs getting heavy and I once again began to slow. Also, I was riding a rigid fork and the bumps were taking their toll. At one point I felt tingling pains shoot up my arm and as I write this now my forearms are noticeably sore. I didn't have much left to give and the finish was 13km away. How quickly things have changed.

I knew I just had to get home, keep the legs moving. As each climb drained my power the riders behind would catch and pass me. I tried to spin through during weak moments but it was exactly that, spinning. I tried to muscle up some hills at stronger moments but as I came to the top there was nothing in my legs but cramping. This was the first time since my calf injury in June that my legs cramped during a ride and it was painful. What a far cry from the last time I rode at Mansfield at the provincial marathon championship.

I came to the last climb demoralized and just trying to stay with the riders in front of me. The gradual lead-up had me in spin mode and as I approached I saw Glassford, Davies and Farquharson at the base of the climb to motivate riders and entertain themselves. I explained that it was embarrassing that they were there and I'd have to walk but I began to give my final effort, looking good until my rear wheel spun out on a root halfway up. I hopped off and ran until I caught the two walkers in front of me.

At the top I told the rider in front of me that we had to catch the rider in front of him, but this had only caused him to give an effort and pull away from me. With about 1km to go he had done his part, caught and passed, now it was my turn. I stepped it up and as we came to the opening grass filed he was there struggling and I went right by. I came up to the next rider and went right by him gaining two spots right before the end. One last glance back and...wait...they pulled right up on my wheel, its on. The last 30m was an all out sprint to hold my spot, which I did. Sprinting on a fully-rigid 29er is serious business but in this case caused some major cramping. Fortunately Andrew was hanging around the finish line and had some water for me as I tried to cool down.

A mid-pack finish, 7th of 13 in my age group, 42nd of 129 overall. A tough day in the saddle despite my two flashes of brilliance.

Next up was chili, killer brownies and a beer De Cal had stashed in the freezer shortly after he had crossed the line. Thanks for that one kid.

On another note, I've been seriously busy in the past week trying to squeeze in some training and build my bike for this race. Its not totally complete but I'll give you a few pics as well as my 29v26 view points in the very near future.

Kissing Bridge CX - Race Report

2009-11-14T19:09:00.009-05:00

Naturally there was some climbing expected with todays cross race being at Kissing Bridge Ski Resort. The course was comprable to Centennial Parks UCI race not only for climbing the ski hill, going across the ski hill, climbing, going across, ect, ect. But also for the long stretch of open road, the zig-zagging tape section and the switchbacking down.

Photo Credit- Stephen Chung

My category was 'open', which meant that I would be racing against some very fast riders including the person who convinced me to attend and winner, Nathan Chown. His Handlebars teammate and winner of the Cowbells S3-4 cat., Chris Ellefson was also in attendance and finished runner-up. This 'open' catageory raced for 60 min., almost twice as long as what I'm used to, being that I'm a beginner.

Anyway, my race was about as standard and boring as those opening paragraphs. With my single 39t chainring I was off the bike on the ski hill most laps. I had super-fun on the switchbacks down the hill and in the tape maze flat section. Robin Watt did in fact beat me by about 45 seconds. He had a great strategy all week, laying in the weeds then suddenly striking and announcing he would attent the event, catching me mentally off guard. The Scrawny Cyclist rode well with his even paced time trial strategy. Must have been nice to have a 36t and weigh 110lbs. Great work Rob.

I mentioned strategy yesterday. My plan, with the longer time, was to treat this the same as I did the Marathon MTB races. Open with a good effort, settle in and then smash at the end hoping there was enough in the tank to finish. Obviously this is not a 4hr event so the heart rate was elevated. Now if I compare this to what Watt (a pretty evenly skilled rider) did today it didn't seem to bad. We rode the first lap together and he pulled away on the hill during lap 2. My speed for lap 2 and 3 could have been better but that is the mental struggle that I, and I'm assuming most others, deal with. In fact in Armstrong's first book he talks about learning to love the suffering.

After Nathan passed on lap 3 there was 2 to go. This is where I picked up the pace severly. During the marathon races the pace is elevated after the last feed station. Now I would guess that at this point Watt had a 2min. gap. I felt good except for the longer '2nd climb' up the hill where I was doing all I could to actually run. I finished at 45 seconds which means I ate into his gap on the final two laps. Now I would contest that if there was one more lap that I could have caught him. But in reality its laughable.

I did however beat out two guys I had been battling with most of the race which takes me back to the last race report where I talked about holding off challangers at the end of the race.

Of Minor Interest
- Dan Dakin 10th-ish
- MacGyver 4th by 1 sec. Edged out at the line because he stopped after they called his number first. Controversy.
- I had number 13 so naturally I turned it upside down. At the start one of the timers said 'hey, your number 13, its upside-down'. I tried to explain that it was upside down because it was 13. He said it had to be right-side-up. I made the argument that if professional riders can have their number upside-down why can't I? But there are two kinds of people in this world; people who get it and people who don't. And I'm not just talking about cycling, in all aspects of life.
- A guess at my result is 22/30.
- A 1pm race is different in the sense of relaxing a bit more in the morning but also the track. As a standard 10am racer I'm used to being the one to work in the lines on the course, a bit easier in the muddy areas. At 1pm the course, especially the hill, was chewed up and tougher to ride.
- Next up, WOW Winter Enduro at Mansfield.

Top Five iPhone Apps for the MTB'er (courtesy of MTBR)
#5 - The Bike Computer - Provides a large display of speed and distance based on your iPhone’s GPS. Also contains a bunch of other GPS based features, but the clean and simple bike computer is the best part.
#4 - iTunes - keeps you rockin’ in the woods! It’s already on your iPhone, just load it up with your favorite songs and go.
#3 - Clinometer - It’s a level and inclinometer but for us it’s a head and seat angle measurement device. How do those angles on those bikes compare? How does it change when you change travel on the fork, sag, tires, etc. It’s deadly accurate and can be calibrated for non-level surfaces.
#2 - MotionX GPS - For biking and almost any outdoor sport enthusiast. This is a well developed application with tons of features but is still easy to use. Very slick user interface.
#1 - Bicycle Gear Calculator - A classic bike app, use it to calculate gear ratios, gear inches and more.

Back in the Saddle

2009-11-13T22:14:00.003-05:00

Well I guess this week hasn't been a classic taper week. Heading into the KB Cross I took three nights off to relax and have a few pops. Pure laziness to be honest. So in an attempt to open my legs just a bit I got on the trainer tonight for 45min.

Rollie Session
10min. Warm (off for stretch)
5min Hard
2min Spin
5min Hard
2min Spin
10min Tempo
10min Cool (off for stretch)

I've been trying to think of a strategy for tomorrows race. Do you go time trial style, intervals of strong and lesser efforts or all out then settle then give 'er for the last few laps? I think I'm going to treat it like a mini-marathon race, I mean that's where my experience is this year. So I got a little something to try and we'll see how it goes. I'll talk about that tomorrow.

I other bike news, my '08 Jamis Dakota 29er build is starting to come together. The fork and tires came in, I ordered a WCS bar, stem and headset and an XT cassette. Also, I swung buy L!B to pick up an XTR rear derailleur. The bikes black and whiteness is making it look very zebra like. Is a zebra faster then an impala? Black and white, good and bad, yin and yang, speed and endurance, power and agility.

I wonder how Jeff Moote is doing? He's racing in Jersey this weekend, kinda crazy in my mind. I proud of that guy. Other then cycling I don't know him but I'm rooting for him. I know he's focused on CX and he's moved to elite a few weeks ago, a major step in his cycling career and a major goal accomplished. Good luck Jeff. Keep us posted.

The Usual Sunday

2009-11-08T20:46:00.011-05:00

Relaxing with some Sunday night coffee or in this case cappuccino. I'm out of coffee but have a plethora of espresso. Sunday night coffee started as a tradition with my roommate and myself a few years ago. We'd relax and try to mentally shut out the stressful work week ahead. The tradition continues.

How to make a mean Cappuccino:

1. Make 2oz of espresso, leaving enough water in the espresso machine to steam some milk.

2. Pour the espresso in a 5oz cup adding a pinch of sweetener/sugar.

3. Steam the milk until its hot. You're looking for little bubbles.

4. Add 2oz of steamed milk to the espresso.

5. Spoon the foamed portion of the milk on top to finish.

Note: Don't waste your time with those fancy milk-foam designs, leave it to the pros. Unless you're trying to impress a girl with a heart design or something.

Decided to join the St. Catharines CC today for a road ride out to Smithville, the usual Sunday route. It was my first with the group since maybe...August. Got in 3.5 hours of solid riding with about 1/2 hour of tempo mixed in. Perfect.

Riding to Fenwick with the pack, Nathan Chown and I are out front pulling. Naturally the conversation turns to the events of yesterdays cross race, he's very supportive and encouraging and offered plenty of riding/training tips. He then proceeds to (try and) convince me to do a cross race in Buffalo next weekend. Looks like I'll be researching the US/race insurance situation. The field is 'open men', goes off at 1:00pm and is 60min, not the usual 40. Hummm?

So all of a sudden my November race calender seems full; NNCX, Kissing Bridge CX, W.O.W. Winter Enduro and Subway CX. Should be good to hold me over to April.

Is there such thing as 'second transition'?

Nassagaweya Narly Cross - Race Report

2009-11-07T20:30:00.016-05:00

Well the Nassagaweya Narly Cross started off innocently enough, just a 75% hammer out of the gate. But the opening log based climb caused some separation. I think my shoulder technique was respectable but my running wasn't, moving me from 4th to 8th early.

photo credit - Shapelike

Working the backside, through the mud and the long gradual climb I kept the leaders in reach but the second log based runup allowed the fittest to pull away. The third log based run/ride (optional) lead into some singletrack and exited into the fourth log based runup. Yes it was that type of course. Being that my easiest gear was 39/26 I was more then happy to see logs at the base of the steepest hills.

photo credit - Shapelike

The back half of the course was flatish with patches of mud and rock here and there. If you had anything left from running hills you were spending it there.

While wrapping up lap one I was able to get my lost places back and moved into 5th. This happened in a stretch of about 500m and gave me a huge boost of confidence into lap two. However, the confidence didn't last long.

On lap two the S3/S4 riders in front of me pulled away and through the mud on the back I was thinking about how much I hate cyclocross, well the pain portion anyway. I think that's a mental hurdle I'm going to have to get over.

So looking back I see that I'm not making much headway on the riders behind as Watt is always within striking distance. I was slower on the hills but kept my gap on the flat sections of the back side.

Through the start finish to start lap three I see the sign '2 to go'. I decided to spin a bit here and save something for the final lap. At this point I also thought it was inevitable that I would be caught by Watt and a HCC rider. In fact when we got to the second runup I see Rob pulling him right in and at the top I see that Rob is passed on the climb. The chase was about to end. I guess my spinning up to that point gave me some energy and I decided I wanted to stay in front a bit and I hammered to try and stretch it. This was most likely done out of fear.

Towards the end of lap three I was surprised to see Watt had dropped off. By the time we hit the start finish the HCC rider was on my wheel and passed me at the line.

Into the bell lap and I had a small bank of energy. My plan was to simply stay with HCC and try and take him towards the end. We hit the first hill and he stalls, a mental error, he's in the wrong gear. I promptly went around him but expected that he'd be close. 200 meters later, at the top of the log based runup I see he's just making his way over the log. I realized that he burnt to many matches to catch me and the time to go was now. Heavy gear down the hill and out of the saddle on the false flat. Hit the mud and rode it strong. I tried to stand on the long gradual climb but it was useless. No matter, I had a great gear, climbed it hard. Faster then I had all day.

photo credit - Shapelike

At the second log climb I could see my gap was nearly insurmountable but I kept pushing. Flawless through the singletrack and off the bike, over the log, runup the hill, hop on the bike. Just the flat sections now. I jumped that last log and got out of the saddle to push. Through the last mud section and I could see the farm. A little push, a look back to check the gap. I had held my place. Fifth over all.

So it wasn't the greatest result but I learned a bit about holding people off, something I've failed to do all season up to this point. I also got my first upgrade point. Besides, 5th is good for a mid-pack rider.

Oh, by the way, that little something I learned at last weeks cross race. It was that I had more to give and I did so today. I didn't walk any hills that didn't have a log at the bottom. Fading on lap three, at the opening hill, I felt that I was going to have to get off the bike. I stood and yelled 'I want this fucking hill! I smashed it, brilliant.

Of Special Note:
- Dan Dakin was the winner of the S3/S4 finishing 4:50 in front of me.
- Rob Watt, there was no way I was going to let you beat me today. It wasn't happening.
- Brandon Etzl won the 11:30 race by at least 3 but maybe 5 min. over the next 11:30 finisher.
- Andrew Watson's winning time 1 hour, 2 second. Just a bit shy of perfection.
- Jeff Moote, hole shot.
- I'm a jinx for Nathan Chown. He slid out in front of me four times in four different locations.
- Andrew Watson rode the hill of the first log based climb. This was after dismounting and hopping a log at least up to his knees. Incredible.
- Thanks to who ever was at the top of the aformentioned log hill (Neil?) cheering me on. It felt like I literally had a hand on my back helping me up.

It's the Weekend, Relax

2009-11-06T20:20:00.001-05:00

It Friday, its the weekend. People are saying "Give us something good, we want to know what you're up to". And believe me, I understand. I've been getting a lot of great feedback about last weekends hot tip the Dark & Stormy. People are e-mailing, people are texting. Everyone's excited. But I'm sorry, Its a rest day. I'm preping for tomorrows race the NNCX. I gotta get the bike ready and pack the bags. Rob says "Be here at 7:30". Its a lot of pressure.

I'm scrambling around town to get the food, to get the gear, to gather everything I'll require. I'm home deciding my pre-race meals, the snacks, the plan. Then I realized I don't care. Well I do but this is a fun race. Sit down have drink and relax. Its been a long week.

Here's the tip. Nutrition is important, planning is important but the night before a race you have to relax. Your training is done. You can't cram something in. You're not going to find that miracle food or gear that changes everything. Your position is practically decided. And you know where mine is, right about mid-pack.

So sit down, enjoy the pasta or steak, watch some tv or read a book, e-mail your brother or your sister. Tomorrows going to be fun it doesn't matter if you come in 3rd, 6th or 10th. You'll have a story to tell.

Not Tonight

2009-11-05T22:16:00.009-05:00

Skipped CX practice tonight. It had all four negative elements, a goocher if you will, dark, cold, wet and windy. You can get by with three of the four, think about it. If its dark, wet and windy it ain't so bad. How about raining in the summer with some wind? Its all good. But all four at once? No way.

Got some home maintenance taken care of plus a secret workout so its all good.

During said secret workout I remembered my dream from last night. Me and a bunch of my rider friends. Yes, you reading this blog. About ten of us take a bus to race the first O Cup. Except everyone was doing stupid things like reading or cutting the grass instead of getting ready to race. I was frantic and told everyone they need to get ready but it was already to late, the race had started. I was devastated but everyone else just had the attitude of who cares we'll race the next one. So yes its true, I dream of O Cups, even in November.

Also started thinking about Saturday. Why am I doing a cross race. I hate cross races. They're painful and make me feel bad about myself. Shit, already commited.

Things I Bought Today
Cane Creek IS-3 headset
Conti. Race King 29er Tires
On One Rigid Carbon 29er fork

Something to Consider

2009-11-05T06:38:00.008-05:00

I did my first spin class at Premier last night. I have mixed feelings about the entire thing.

The music was terrible. I'm not going to sit here and say that type of music is bad. A few songs were good and I could listen to that music off the bike, I'm pretty open minded in that department. The problem is loud music when you're trying to give max effort. For me it demotivates rather then motivates. Consider that every ride I've done this year has been with silence.

Also, I almost passed out from not being able to breath. The heat in that room was so high it was made very, very uncomfortable. Consider even on the hottest days in the summer you have a breeze in your face while you ride.

There was a good part, the workout was great. And I'd do it again. I would imagine it gets easier as you get used to it. Consider its the same as a trainer at home but the other people in the room make you work harder.

On another note, I'm officially on 'the list' for the Nassagaweya Narly cross. I'm going to hit up the CX practice tonight to help prepare. Tomorrow will be a rest then its game on. If I podium I'm going to do Barrie CX at Hardwood as well. But that's a big if...

They Pulled Me Back In

2009-11-03T22:20:00.005-05:00

With the Nassagaweya Narly Cross race now on the calender I've gotten a little motivation to put in some work this week in an attempt to have something in the tank for the back end of the 40. Hopefully this will also lead to gaining a little fitness for the Winter Enduro up at Mansfield. Gonna need something for the back end of that 40 as well.

Man, oh, man! Mansfield. What a fun place to ride. Today I was just reviewing results and photos from the Marathon Provincial Championships. Somehow I view finishing an hour down to the winners and in about 23rd of 30 in my age cat. a great success. But shit, I did ride pretty epic for a pudgy rookie.

Premier tonight (day 1of2)
2000m Row Machine (8:30 today)
Circuit test (max reps at previous weight)
10min over 110rpms on the tv bike
Foam Roller & Stretch

I used that circuit test to determine where I needed to increase the weights and where I was on target. I definitely do have to start mixing up the workouts. Unfortunately I don't know what half those fucking machines do.

Television tonight
Made it home to relax and take in my weekly tv viewing. This site I found is so great, all the shows in one night, no commercials, all streaming on demand.

How I Met Your Mother
Bored to Death
Curb Your Enthusiam
Californication

I guess I also watch The Office later in the week, but thats it. I'm down to five shows. Reading more. Egger's new book is great.

Bed tonight
10:35