Double or Nothing

it was 2008 when we coined this the Double or Nothing Metric. that year we did this ride on Saturday then hit the Udder Century Sunday, yes the very next day, for 100 miles. one day 62 miles with 6000 feet of climbing and the next day 100 miles in 5 hours (ride time). you had to do both to earn your Double or Nothing Badge. one of my most favorite cycling weekends to date.

the Double or Nothing name actually came about during the 08 BFNIC Spring Classic Ride. he was killing me up the hills. near the end of the ride i darted past and indicated last one to the top buys the first round. well, he grabbed my wheel, timed his jump just right, and hit the top first.

a few minutes later we approached another steep bugger. i dart past again and scream " Double or Nothing." i hit it hard at the bottom as i tend to do sometimes. too hard. midway up he zooms past me again. this was a longer climb though. i was falling back, but then i noticed he let up as he neared the top. i jumped on it hard.

as i neared his wheel the noise from the hard effort and my flapping wind jacket gave me away, maybe even startled Cy, and he droped the hamer one last time for the win.

tomorrow is the twenty ten version of the ride. good times. .

Fox River Grove Fun

photographic credit goes to the man Speciale. much thanks.

KOWR

part deux

5.16.10 Fox River Grove Crit, CAT 5.

i will keep this one short and sweet, OUCH.

seven times the 5s trudged up that hill.

halfway up on lap one a split took place. i knew i had to make the split to have a chance at top 5. as i spotted teammate Cook dart off to make the split i realized i was screwed. the legs were just not ready to go. i think it was a combination of a poor warm up and two hard efforts from Monsters on Saturday.

i stayed calm and rode within myself. the third or fourth time up i was struggling mightily. near the top of the climb i hooked up with teammate Djan and followed his lead through downhill section. i really needed that. he was hammering it at 30 mph plus and i was right in his draft, working only half as hard. without that recover my day could have ended prematurely.

a couple more times up the hill and the legs started to feel better. i was approaching the start/finish line thinking i was going to make a move the last few laps.......ONE to GO.......so much for the move.

i hit that hill that last time hard. i wanted to punch it in the face. just once. just like the six jabs to face i had taken from it. i think i got a glancing blow in and i passed several riders that last time up.

at the top i flew around Djan who seemed to be resting up or struggling a bit. i yelled to him, go go go, and he jumped on. i didn't want anyone passing us as we flew into the finish. no one did. in fact we were doing the passing.

then i snugged behind a BH rider as we approached the last turn. i believe he was off the front early in the race and now floating back. i could tell he didn't want us passing him. i stayed on his wheel as long as possible. we hit the last little downhill run into the finish when i jumped.

it was just us three. no one else around. with an open finish on a closed course. so, sprinting for 15th place seemed kosher. it was my first race day sprint. Djan almost got me at the end. almost, but i took it and that glorious 15th place finish.

TP Link/Stats

this wan fun. i like fun.

Turning It....

Monsters-Cat-4-5 (26 of 39), originally uploaded by Tim Speciale.

5/15/10 Monsters of the Midway Crit.

KAWOR

5/15/2010 Monsters of the Midway Crit, Chicago, IL.

it was held at the University of Chicago Campus on the South Side. i was going to tackle the 4/5 and 5 race, which were the last two races of the day. i think i prefer the early starts. waiting around for a 4:40pm race start is lame.

this was the first race where the family would be in tow. also, PSIMET Racing was going to be well represented with riders and families in tow. as we loaded up the car i rummaged through my cycling stuff and took out what i thought was unneeded winter gear. i mean it was calm and sunny in my neck of the woods.

hello, Chicago sits on this big arse lake where cold winds from oh Canada blow in.

the 4/5 was up first. i hit the start line in some borrowed team arm warmers. i would not retain feeling in my fingers until these were removed an hour later. yes, they are oddly tight.

i had no expectations for this race. i am 5, i need starts, i need experience and i needed a warm up. the course is completely flat and FAST. it was very easy to move up and very very easy to fall back. in a blink of any eye, or is that a tap of a brake, 20 riders could fly past.

about three laps in i noticed i was fairly comfortable taking those hard lefts at speed. that made me happy.

fast forward to the final lap. this would be after Mr. Rob yelled at me for being at the back. with one to go coming out of turn 2 i blastedup the inside. as i zoomed past EC from BH i yell lets go. then i hit turn 3 and remember being on the inside of this turn is the wrong line. see ya pack. i didn't bother with the sprint for 30th since i had the 5s race right after this one. placed 52nd out of 71.

TrainingPeaks Link/Stats

the 5s race went off 10 minutes after the 4/5. thanks to solid advice from, Mr. Rob ,the team owner, i was four pins and one gel away from being ready. 3 of us from PSIMET Racing who just finished the 4/5 would roll the 5s.

as we lined up second row i noticed a guy on the line with a saddle bag. clearly he didn't get any sage race advice from his team owner and manager. wait, his saddle bag, that is attached to his Trek Madone with HED carbon wheels, is open. i mention to Cook that he should watch out for flying CO2s.

the race was fast, just like the previous, and pretty uneventful as far as racing goes. the wind was not a factor and the course does not lend itself to breakaways. i found myself near the front & on the front the beginning of the race. i thought about going for a bread prime at one point. i love bread, but the xXx rider looked hungry.

as we approached the start/finish line for the one lap to go bell i was stuck in the back. i don't recall how i got there, but i must have been hurting. i spotted xXx gathering at the front and i shot up the left side. we hit the start/finish line and i was flying.

i passed teammate Cook and thought "Let them do the work" (when i say thought i mean i yelled it out) AND "Where the hell can I squeeze in this pace line" (which i did not yell, but should have).

i didn't get back in the pace line. i stepped on the gas some more. i hit turn 1 in front and i knew i had one rider on my tail. this lead me to believe they were all there. i didn't look. i should have looked. maybe i couldn't look? so, i slowed in order to "Let them do the work." nobody came around. we hit turn 2 and nobody came around. in fact not until the middle of the back straight away did some one come around. they all did and i was caught on the outside when a move went on the inside.

20 or so riders zoomed past. i was pissed, made an attempt, but failed. as i came out of the last turn i strolled in for 35th out of 50.

according to my wife there were three of us, including teammate Cook, and we had a gap on the pack. it must have been a decent one for her to mention it.

TrainingPeaks Link/Stats

all in all, i was not a happy camper at the end of this race day......


*KAWOR - Kick Ass Weekend Of Racing* has been and is coined by PSIMET Racing and may not be used without prior approval of PSIMET himself. jus sayin.

In The Money

when the top 4 get paid and only 4 racers show, well, you get the idea. still, i had to hang on to a couple CAT 2'ers in order to finish and collect my cash. :)

Kenosha Business Park Crit 5/2/10, raced 4/5 where i was 5th out of 8 and masters 30+ where i was 4th out of 4. very hard efforts and some good practice with a couple fast technical turns. otherwise, kinda a waste of my time.

Flatlandia Kermesse

MK3_7077, originally uploaded by never drown out.

Leading the charge through the loose gravel.

2010 Flatlandia Kermesse, Leland, IL
-Road Race, 15 mile laps including three sections of gravel.
-CAT 5 was three laps.

I arrived early in fact way earlier then I wanted or needed to. Does that race day excitement wear off eventually? By now everyone knows, it was sunny, but windy, which made it cold AND there was some gravel. Not hard packed Cottonwood Pass dirt road stuff, but good old country living loose gravel road stuff. In fact, I do believe they grow there gravel rocks pretty darn big out there in Leland.

Let’s get rolling; as we roll out with a neutral start I immediately realize I am stuck on the right and in the cross wind. At least I was in the big ring and got clipped in. One of these days I will get the starting stuff right. I wasn’t sure how my legs would be since I was pre occupied with some allergies and a nasty neck/shoulder stiffness & pain. I was rolling next to and chatting up EC from BH. Everyone knew he was the guy to keep an eye on. He goes and I imagine 10 of us follow. It was pretty tame before that first section of gravel. The nasty crosswind blew me into the gutter, but my mad skills saved it without losing ground. Minutes later EC did the same thing, which we laughed about later. At one point I bumped into Bangert as I moved up and our bars got hooked. No worries, me and him are like Fonzie and avoided disaster without anyone noticing.

Mile 8ish of the first lap we made that left onto the first gravel section. I was midpack I believe going into it. No one went down, but everyone seemed to panic a bit including me. Next thing I know I am going backwards. Hey, so is Bangert. Hey, so is MCook. Hey, so is MZ. At least I had company. It did organize fairly quickly after that and we had one very long line of riders. I was worried, but everyone was still in sight, even if I was oh so way back. We took a left and EC took darted to the left side taking riders with him. No worries, I am still in the game. Next we hit a right turn with some seriously soft gravel right in the middle of it. I have never seen riders fall down so slowly. It was funny and it was not funny. They were falling right in front of me. I think 3 dudes just fell over.

They didn’t take anyone down with them, I think, but it fractured the group. I was way back now. Two or three groups were riding away, including the winning one with EC. I was on Bangert’s wheel with two other riders for the next couple minutes. It felt like we were slowing down when we needed to be hammering down. I got the sense that everyone was going into self survival mode. I don’t blame anyone for that, heck I was in that mode too. However, I needed to be in race survival mode, so I went. At some point MCook picked me up or I picked him up and we pressed on hard in that gravel.

As we rolled out of that section onto the pavement and into a tailwind we had passed everyone, but the leaders. We could still see them and MCook was ready to go go. I wasn’t sure. We had not even completed lap one. It would take a huge effort for only two of us to catch that group. I said we should wait for someone to bridge up and help. We needed help.

No one ever came. I don’t think anyone ever tried. Not sure. I don’t know how long we sat up, but eventually we pressed on. It was too damn late. At mile 10 our race for the podium was over.

The balance of the race was just as epic. MCook and I both took pointless flyers off our 5 man group at one point. After the race we were like, WTF. Lap two had me gunning it at 30 mph with that tailwind on the last section of gravel. I was floating on the crap. Ran out of water. Purposely shed some riders on the last lap to try to ensure top tens for us.

Last lap we hit the tailwind with a 5 from Half Acre. I try to drop him, he tries to drop me, does, but MCook brings us back. He made a great move on the gravel where he gunned it on a slight incline to pass some riders. I burnt my last match getting back to his wheel. As we are about to exit the gravel and turn to the finish I yell back, “MCook you still there?” and he is. I was hoping we could take the Half Acre rider, but we didn’t. No sprint, he just jumped and I couldn’t.

8th for MCook and 9th for me. Me and the kid had a great time out there. For sure.

Race stats for those who care. Max HR and CAD data is not correct.

Entire workout (232 watts):
Duration: 2:21:46
Work: 1972 kJ
TSS: 218.6 (intensity factor 0.964)
Norm Power: 251
VI: 1.08
Pw:HR: -1.2%
Pa:HR: -7.95%
Distance: 45.814 mi
Elevation Gain: 457 ft
Elevation Loss: 469 ft
Grade: -0.0 % (-10 ft)
Min Max Avg
Power: 0 819 232 watts
Heart Rate: 132 246 170 bpm
Cadence: 46 239 96 rpm
Speed: 0 31.2 19.4 mph
Pace 1:55 0:00 3:06 min/mi
Altitude: 688 745 717 ft
Crank Torque: 0 885 211 lb-in

Hillsboro-Roubaix 2010

that was fun. srsly.

my third race and first road race. the 29 mile loop was a challenge for me and my skillz. tight country roads with winter muck not washed away yet, short risers, short descents with tricky "s" turns, quick turns and the wind.

early start to the day since i was staying at the in laws about 60 miles away from the the race start. i didn't have the grand breakfast that some had, but i grabbed a McGriddle and some coffee in Litchfield. i got to tell you something, a pancake muffin injected with syrup is pure genius. god bless the Golden Arches.

i was pretty early to the start getting a prime parking spot near the start/finish. checked in, got instructions on proper number placement. since there were two, a giant one and a small one, i had the lady write down on the back which side which number went. later when the full crew arrived Rob pointed out that i pinned the numbers on wrong or backwards. even when a CAT 5 follows instructions he is wrong.

it was cool to hang out with the experts of the team before the start. warm up was solid as i rolled out with Rob, Kyle and Crystal. in typical Rob fashion he was all 411 and i was taking it in.

the first time we went up the "big climb" the sharp left turn on the decent really surprised me. i was in the gravel, then the grass, but managed to keep it all together. after that turn is the decent into and onto the brick road. my first thought was holly sh!t. i was coasting down it and hitting 30 with ease. the transition to the brick road is plastered with asphalt patches, uneven payment, and oh yeah, a left hand turn at the bottom. next, after the decent the bricks continue, slightly uphill, and i was bouncing all over the place. i was not comfortable on this section at all. i took two more warm up passes on it though. all that and all i had done was a solid warm up.....

lets race. the neutral start was helpful since i was small chaining it at the start line. Matt and I lined up together in the second row, then waited 10 to 15 minutes for the roll out. unfortunately, this would be the most time i spent with Matt.

4 miles in i was in the back 1/3rd of the pack. not due to fitness, but more a lack of skills. i need to work on getting my arse in the front half of packs and hope that comes with more races. the back was all that CAT 5s are said to be; brakes, surges, brakes, surges, squirrels, brakes, and surges.

then, everyone yells slowing, i hear brakes, i hear metal, i hear a pop, and the guy in front of me locks up his brakes. i got no where to go, so i continue forward on my line, slowing, but not braking, and i believe i pushed that guy off the road into the ditch. i either got my tire square on his or into his RD. not sure, but my first thought was braking hard was not the right thing. 5 seconds later i see Matt, who had been riding well near the front, floating back. remember the pop? as we pass i say, "flat" he says "flat" then i say "fuck" and slam my bars.

4 miles in his day was done.

i spent the next 16 miles at the back of the pack. i never got comfortable. braking and surging again and again. i would move up and fall back quickly. at one point on a nasty quick decent with a s turn i started to move up when a Metro East rider came blazing by on my left, into the gravel shoulder and i was sure he was bound for the ditch and a 10' drop. several minutes later he rejoined the pack, but i have more on him later.

riding at the back and being caught on the wrong side of the cross wind was killing me. no one was breaking away and no one was pushing the pace that hard. however, doing what i was doing was bad. at mile 20 the pace did pick up a bit and i was falling off the lead 20 guys. we hit a roller and i found myself standing, nailing it, and losing ground.

all i could hear was Curtis; "don't ever lose the wheel in front of you. do everything you can to stay with the pack.do it."

standing and hitting it hard for only 5 strokes, i pause, 5 more, i think i am done.

no no no. i am telling myself this out loud with a few curse words that i believe could have been DQ'ed. i bury myself and i grab back onto the pack at mile 22ish.

at mile 25 the pace really picks up and i finally look down at the Garmin and think the two climbs should be coming. i look up and i see the feed zone climb. i like climbing.

i am on the inside as we hit the two hills and think that is dumb. we shed riders in the feed zone. as we hit the final hill a skinny rider stands to go at the base and the pace picks up. i keep thinking go, but wait. half way up that rider is blown up and going back. my inside line didn't hurt me and i passed half the pack on this section.

next we have the nasty left and mad decent. at the top, the previous mentioned Metro East rider asks me if there are any more hills and i say no, but watch out for the tricky left. he floats back and i am about 5th going into the turn. he returns, blazing inside me and yelling; "look out & I'm sorry." he has pushed me back into the soft gravel and grass ditch that i scouted on my warm up. he and several other riders fly past me.

shift, jump, check bottles, grab his wheel and i am bombing the decent. i don't bomb, but i did today. i was up, just off the saddle as we hit the rough stuff. i was passing everyone and catching the two leaders. as i hit 41 mph a sharp left approached, i was on the inside, then remembered i am also bad at taking corners at high speed. i brake hard and fall back.

i navigate that turn, but i was dead up the last little incline of bricks. somehow i passed two riders. we hit the corner and the better pavement, but two riders flew by me. maybe three not sure. i thought i was done and should sit up, then i look up and there aint that many riders in front of me. i cant stand, but i am turning the crank. i believe i passed two the last 200m to finish 6th.

i finished up my day cheering on PSIMET Racing. a really really nice day. congrats to those who raced, especially those doing two laps and double especially to those with a brick.

my ride stats are HERE

i have logged some miles, slow and fast, low and high, solo and with a 1000 others, but this was fun. CAT 5'ish fun for sure. later.

C.O.U.G.A.R.

» Date 3/28/2010

» Name of event: COUGAR

» Format of event: Criterium (Autobahn Race Track)

» Number of riders 30 in CAT 5

» Placing 15

» Distance 13.51 miles

» Time 00:36:41

» Average speed 22 mph

» Average Power 214w / Max Power 829w

» Notes on conditions, key moments and why I didn’t do better: Overcast, Drizzly, Cold & Windy. Local event in Joliet so limited drive time. Team had 6 riders in the 5s. A break at lap two of two stayed away. Pack raced for 3rd. Once again I went to the front to early. That effort into the wind killed me coming out of the last turn. I was in the lead again into that turn.


---------------


» Date 3/28/2010

» Name of event: COUGAR

» Format of event: Criterium (Autobahn Race Track)

» Number of riders 26 in MASTERS 30-39

» Placing DNF

» Distance 8.94 miles

» Time 00:25:10

» Average speed 22 mph

» Average Power 238w / Max Power 977w

» Notes on conditions, key moments and why I didn’t do better: Overcast, Drizzly, Cold & Windy. Local event in Joliet so limited drive time. Race #2 of my day. It started out super fast and never let up. I thought I would be OTB before the first turn. I hung of for 3 laps at the back then 3 laps with Thomas, then called it a day. OUCH.

Burnham Spring Super Crit

» Date 3/27/2010

» Name of event Burnham Spring Super Crit

» Format of event Criterium (Autobahn Race Track)

» Number of riders 38 in CAT 5

» Placing 22

» Distance 14.88 miles

» Time 00:41:19

» Average speed 22 mph

» Average Power 197w / Max Power 886w

» Notes on conditions, key moments and why I didn’t do better: Sunny, but cold for 8:30am start. 2 hour drive to S. Beloit. First real race and not the typical 4 corner crit style. More subtle and wide on the race track. I felt good. I lead going into the last turn, but worked too hard to get there and sat up as everyone flew past. Needed to wait longer. Fitness is there.


----------------------------------------------------


» Date 3/27/2010

» Name of event: Burnham Spring Super Crit

» Format of event: Criterium (Autobahn Race Track)

» Number of riders: 45 in Masters 30-39

» Placing: 37

» Distance: 17.11 miles

» Time: 00:41:00

» Average speed: 25 mph

» Average Power: 208w / Max Power 940w

» Notes on conditions, key moments and why I didn’t do better: Second Race of the day and my career @ 10:50am. The goal was to hang on to the main pack since Masters is an open CAT. Faster pace, but easy for Masters, I was told. Group stayed together with no breaks and I handled the surges. Need to be more in the pack for experience.

It Is Officially Spring.

the Proof

i raced. i had fun, see me smilling, and i mixed it up a bit, see me at front on the last lap.

we have a winner

PSIMET Racing has a winner. See the glorious details HERE. all we need now are the team kits.

congrats to TQ on the win. dont you just feel the power and speed and force coming out of the picture!

next up for me; racing this weekend.

Race Journel

soon enough these will be outisde, REAL racing.

-Date 2/20/2010

-Name of event ABD Indoor Rolling 10K TT

-Format of event Computrainer Indoor TT

-Number of riders 24 in CAT 4

-Placing 11th

-Distance 10k

-Time 16:33:50

-Average speed 23 mph

-Average Power 290 watts

-Notes on conditions, key moments and why I didn’t do better: Hot and stale. This one was harder than anticipated. It hurt the legs. My main downfall was too much coasting on the down slopes.

*Yes, this is old news.

tik tok

time that is, not the current pop hit that is on the radio every 10 minutes that i sing like a little grade school girl.

it seems just like yesterday that i thought March would never come. now March is almost over. before March can end i will race. two races the last weekend of March. two events at each race. it seemed like a good idea at the time of registration.

training hours are up compared to last year. you may recall last year it was all about Colorado. the Bicycle Tour of Colorado; 6 days, 550 miles, two 12k summits. looking back at my training log i see 57 hours of training through March 31st. currently i am at 65 hours bike/trainer and 8 hours of core strength.

hours do not tell the entire story. training with power has given me motivation and focus over the winter. the hours have been harder and seemingly longer. much, much, more suffering this off season.

it is not all fresh roasted & brewed coffee around here though. lately, i am a bit lost, tired, and achy. my chronic left IT Band started barking at me last week. i am unsure how to transition the training outdoors and around events......ect.....

blah blah blah sings the current pop sensation. later.

Peaking...

everyone says dont be a christmas star. whatever, this RACE is worth it. later.

Odd Things...

it is Febuary in Chicago. we just got 12 inches of snow in one day and had an earthquake.

all i care about is March and its arrival.

is it March yet?

race journal

ChicagoBikeRacing.com is a great site. check it out and see for your self.

i am no longer weight loss aham23, or century aham23, or getting high aham23, but racer aham23.

so, i just read all 33 of his racing tips. most are targeted at the noobies like me. one says i should keep a race journal. that is cool since i love my numbers and the tracking of them.



» Date 1/24/2010

» Name of event ABD Indoor Flat 10K TT

» Format of event Computrainer Indoor TT

» Number of riders 28 in CAT 4

» Placing 8

» Distance 10k

» Time 15:34:31

» Average speed 25 mph

» Notes on conditions, key moments and why I didn’t do better : Hot and stale. The last 5 minutes. I should have pushed the last minute harder. I should have kept my arse down on the seat the entire time. AVG pwr around 300w.

**edit** Coach and Captin's Race Write Up is HERE.

Colorado Dreaming....

it's evolution baby

2010, the year of racing.

PSIMET Racing Team

this should be.......interesting.

its over......

the blogness of aham23 is nearing its end.

the above really reads like someone cares, which is not the intention.

i care. the start of this blog marked the start of my transformation. a transformation i had no clue was coming.

a transformation to what? to a better fitter me? to the high school me? to a happy sober husband and father? to the greatest recreational will county cyclist evar?

i have pictures. i have stories. i have this blog. it can be done. when they say it can not, point them my way.......

Mixing Fun..

The double double race weekend did not happen as planned. Not solely due to reasons stated in my previous post though.

Saturday was the Gobbler Hobbler. The 4th edition for me. I was running this one solo with no little speedy buddy to chase and no family to cheer. This is an out and back course that is nothing but flat. Weather was a huge factor last year, but not this year. Forty-five degrees, Sun & no Wind when the gun went off at 9am.

I really wanted to see a 4 and 5 on the clock. In other words I wanted my 3rd personal record in four races. A bit greedy for a cyclist don't you think? My last 5 training runs leading up to the race were solid. They felt good and I can tell I am oh so close to finding some running form. However, this cyclist doesn't / hasn't / won't / can't log enough running miles to be so greedy.


BAM. I found a pacer. In fact, I found two pacers. First, a guy who was targeting 7 minute miles. Second, a familiar female runner running consistent 7:15 miles. The dude dropped off at mile two after a mishap through the water station. He was fading anyway, so I grabbed on to the FF (familiar female).

I started to fad as I usually do around mile 4. FF was fading a bit too, but still out front. As we hit the 5 mile marker I pulled up next to her and said; "Are we going to see that 4 and 5 on the clock." She replied with "I hope so!" and with that being said I stepped on the gas.

Official time was 45:43 for a new 10K personal record. Miles 4 and 5 were 7:22 miles, but I finished strong with mile six @ 7:11. Very satisfying effort.

Sunday was suppose to be the Red Eye 8K, but I was having some odd knee pains Saturday night and decided to skip it. It goes down as a DNS. My fall racing season has been a solid one with 3 PRs in 4 races.

Sunday wasnt a total wash. I mean, a sore knee can't stop a cyclist :). I logged 38 cold, wind, & slow miles on the Giant. Man, I need to find more bike time while these 40 & 50 degree temps are still around.

C or R ?

We had such crappy weather in October. Something like 16 days of overcast with little sun light and 25 days with precipitation. The cycling efforts were few and far between while the running efforts picked up.

November is here with it's time change, shorter days AND beautiful October like weather. It has left me wanting. Despite being oh so close to feeling good on the road running, this nice weather is messing with my plans.

This weekend is looking perfect for two early morning rides. However, its 18K weekend for me. Saturday is the Gobbler Hobbler 10K and Sunday the RedEye 8K. Already signed up and ready to go for both. The Gobbler Hobbler is a nice little race with a flat out and back course. I have done it the past three years and normally the weahter has been cold, windy, & crappy. The RedEye is a new race for me, both event wise and distance wise.

I may skip the 10K in favor of a group ride Saturday morning. If my normally group is still rolling out? Maybe I should just make this a Double Double weekend. Two running races and two afternoon bike strolls? I do enjoy a good challenge.

Anyway, I had an expensive lunch at Panera with custom wheel guru Psimet yesterday. Stay tuned for details and clarification on how one can combine expensive and Panera. Later.

From the Zone.

PR Fun

race number three of my 09 fall running series has yielded PR number 2 for me. i am likely going to, maybe already am, pay for this one.

i ramped up the speedier efforts the last two weeks in an attemp to, uh well, run faster. going into the run i had some tight hamstrings, which i dont normally experience. i did not have good vibes as i warmed up. things were tight, popping, snapping, cracking, and so on.

plus, i really need a lot more base miles. any base for that matter. i didnt run all summer and only have 150 miles in my sneaks this year. yet, i am running faster than 2007 when i set all my running PRs and did a little thing called the Chicago Marathon. something has to give, possible my left knee.......?

the race was the Canal Connection put on by the Starved Rock Runners Club in Utica, IL. normally a great downhill run along the I&M Canal Path with a slight uphill finish in downtown Utica. unfortunately, part of the path was flooded due to all the recent rain. the route was now an out and back starting and finishing in Utica. It made for a congested course, but otherwise no big deal.

my target was 7:30 miles. we went out a bit fast since i dislike running in crowds and wanted to hit the path out in front of the masses. i say we, because my little running buddy and life long pal was with me. he is sneaky fast and regularly runs sub 8 minute training miles, something i rarely do. i was hoping to stay with him the entire way......

we approached the turn around and started seeing runners coming back in. you know the really fast folks. despite being a little sick, my little buddy seem energized by the leaders. he gradually picked up the pace and as we made the turn back he hit the gas. i have seen him do this before, in 2008 at the Soldier Field 10 Mile Race where he left me in the dust at mile 8. this time i hung on.....almost that is.

at mile 4 i felt like i hit the wall and was slowing signficantly as he zoomed away. the opposite is true if you look at my splits. i maintained my pace well. he just decided to go go. this is where his proper base building pays off and mine doesnt.

in the end he got me by 40 seconds and just missed his 45 minute goal. me, i smashed my previous 10k PR of 47:17.

so where is the speed coming from? i dont think i am in better shape then the Fall 2007. no way, no how. what i am better at is suffering. i am better at being at my limit for extended time. i may be almost comfortable at my limit which could mean it is no longer my limit. that is cool.



Garmin Connect - Activity Details for Canal Connection 10K

time after time

i am getting older.

i am not getting slower.

in fact, i am 4 seconds faster.

i headed out to the local high school track this morning and ran a mile. no prep, no training, just doing it. the end result was 4 seconds faster then the last time i did the birthday mile, 2007, the year i ran a marathon.

older, not slower, even just seconds, they make us feel good. later.

Mr Duathlete......

Garmin Connect - Activity Details for Scarecrow Scramble 5k

Shared via AddThis


....or maybe not. later.

Group Ride = Done.

Garmin Connect - Activity Details for Saturday Group Ride

Shared via AddThis

Double Double

some of you do this all the time. some of you do this at the same time. me, not so much.

Saturday morning looks to be cold and wet for the group ride. this means the turn out will be small. last week it was 35 degrees, sunny and very calm, but only four riders showed. it was cold for sure, but very doable and in another month we will be begging for these conditions.

so, with this fair weather bunch i could be riding solo. i will be there at 7:30am that is all i know.

later that day i plan to participate in the Scarecrow Scramble. this will be my first time doing this event and on paper it looks like it could be a nice family affair. my little princess is signed up for the 50 yard tot dash too!! she is super fast, just ask her.

sure the double double is not all that impressive considering the time gap between and the run only being a 5k. that being said, i normally don't do anything in a group easy. if anyone shows for the group ride it's on. if a dude in a vampire costume passes me on the run, it's on.

uh, the double double, it's on. later.

It's time to say.....

Goodbye. It is tough but the moment has come. The road is splitting
and paths must seperate.

So I say goodbye.

Goodbye shaven legs.

Goodbye peak fitness.

Goodbye Tuesday Night Worlds.

Goodbye most awesomely odd tan.

I will miss you. I will wait patiently for your glorious return. Later.

PR

i love a good challange. yesterday was my hometown 5k race. back in 2006 this was my first "race" and longest run. yes, 3.1 miles was a long effort back then.

i was not really sure what to expect this year. with only 100 running miles in my sneaks i figured it would be uncomfortable. the distance isn't an issue and my fitness is solid with 3300 cycling miles to date. however, running with speed can hurt. especially if you haven't attempted to do so in over a year.

i was running with my best friend since high school. he is a fast little dude who has really taken to running this year. i just wanted to keep him in my sights. i did that until the very end. plus, my left leg did not fall off or explode.

21:57 was the time and a PR by 35 seconds. not to shabby for a middle aged cyclist.

Leadville, The Movie.

Elite Upgrade

Elite Upgrade, originally uploaded by aham23.

just like late season 2008, i am tweeking my fit as the 2009 season nears an end. so, in order to get my arse better situated on my toupe i have this; Thomson Elite Seatpost, no setback.

psimet.com delievers the goods once again.

I'm not snoring....

It's Friday and that means I have the afternoon off.

One of my last of these Friday Summer hour days.

It's raining. I will still ride. I will get wet.

It's likely I will enjoy it immensly. That is all.

Powerful Toys...........

DNS

did not start the Dairyland Dare. sometimes life knocks and you have to answer the door. no worries. later.

Saddle Up

it is Dairyland Dare time. this should be a very interesting effort for me. since my glorious return from Colorado my time on the bike has been less, but good. no climbing work, but plenty of hard efforts and group rides.

although, last week and this week a thing called life has jumped up and bit me in me arse. i have only three rides, with last nights Tuesday Night Worlds effort being extremely poor.


yet the 200k of the DD is calling this Saturday.

Elevation Gain: 14,988 ft
Total Distance: 130.1 miles
Average Grade: 4
Rest Stops: 6


me being me, i want a better finish than last year, which was 8:23 ride time / 9:38 total time. i know, whine, complain, sandbag, but still expect to be better. ah, that is the way of the roadie.

we have solid bunch from the BFNIC heading up to Dodgeville Wisconsin for the ride. some of the best climbers our little gang has to offer. if they don't drop me like its hawt i should have comrades to attack shop hill road.

i also plan to keep a look out for Super Climbing Tri Girl and Minneapolis.

roll out.

Quality Time

last year as July ended i was burning out as i attempted to join the 700 club. you know, 700 miles of cycling in one month. the legs were dead. the IT Band was barking. i fell just short, in fact a ride short, since i took a couple days off to recover.

last summer July and August were about quantity.

fast forward to July 2010. i just finished my last ride of the month and have 434 miles for July. these are good miles. some of the best i have ever ridden.

since returning from Colorado i find it hard to trudge out solo on the old flatland routes that i call home. instead, i have been hitting up a couple group rides. the Tuesday Night "Worlds" ride is short and fast. the Saturday LBS ride is longer, but a step below in speed, when compared to Tuesday.

both are challenging and contain several stronger rides than i. i am having fun with them and the obvious progress i am making. endurance has always been my thing on the bike, but my recent tangos with speed have me thinking........

Rewards Program

i think i need one of these. why? well, i recently surpassed 10,000 cycling miles. 10,203 to be exact, which is how i like it. this little cycling obsession started in 2006. i think this milestone deserves a reward. who is with me??

jus sayin.

Looking Back

Looking Back, originally uploaded by aham23.

Still looking back at my Colorado trip. What a great time. I snapped this picture as I neared the summit of Cottonwood Pass at 12,000 feet.

The Return

Family vacation time is over. With only 4 rides in July I am well
rested and ready. Ready for what is the question??

Numbers Game...

First, all the pictures and videos that you could ever want to see of my recent cycling trip to Colorado are HERE in slideshow format.

Second, I love me some numbers.

2009 Bicycle Tour of Colorado Stats:

-553.17 miles (6 days of riding)
-35:24:46 Saddle Time
-15.6 mph average speed with a 49.4 mph max
-132 bpm average HR with a 197 bpm max
-81 rpm for the average cadence
-33,285 feet climbed


Cottonwood Pass

--13.54 miles of dirt road to the top
--2,730 feet climbed on that dirt road
--9.4 mph average
--148 bpm average with 160 bpm max
--79 rpm average cadence
--12,126 feet above sea level

Independence Pass

--17.1 miles of climbing
--3,015 feet climbed (During the 17.1 miles)
--10.5 mph average
--136 bpm average with 156 bpm max
--79 rpm average cadence
--12,095 feet above sea level

My June

--880 miles
--53:41:33 saddle time
--Memories that will last a lifetime

We are still posting pics and ride reports for the trip over at our BTC Blog. Link, "Getting High" is to your right.

Independence Pass

Independence Pass - BTC 2009 Day 7
Originally uploaded by aham23

Early in the climb to 12,000 feet. This is the last day of the 2009 Bicycle Tour of Colorado. The legs already had 450 miles in them. This day was just average 103 mile ride.

Team Flatlanders Is Back!

What a fantastic cycling adventure. The 2009 Bicycle Tour of Colorado was of the charts enjoyable. It is a cycling memory that I will never, EVER, forget. I rode my bike up and over two of the biggest passes Colorado has to offer. AND I did it well.

I have plenty of pictures and videos to share, but just need time to sort through them all. Stay tuned to the official BTC blog we started for those. You can find it via the Title Link for this post.

chew on these quick hitters:

-6 days of riding.
-553 miles
-35 hours on the bike
-33,000 feet of climbing (Garmin #)
-crossed the Continental Divide Twice
-earned the respect of serval mountain goats
-ate 32 PB&J samiches


later.

Colorado Dreaming

http://t-and-a-get-high-btc2009.blogspot.com/

Check the flatlander rocking the mountains.

Later.

SSSCSF

solo self supported century suffer fest was my Sunday.

the departure for Colorado is this Friday. need i remind you fantastic folks that this ride averages out to 92.5 miles per day?

my cycling fitness is at an all time high. 700 miles ahead of last year at this time. if counting hours (trainer and rides) i am 60 hours ahead of last year. i feel like the time has been well spent.

all of that being said, i needed a mental boost. i needed to be out on the bike for 5hours plus. thus, i mapped out a 100 mile route and hit the road at 7:00 am. i had two bottles of HEED and one Water, a Cliff Bar, two Hammer gels, and a plan to stop around mile 70 for more fuel. the weather was the opposite of my Saturday 40 miler, PERFECT.

first 70 miles were decent, but something was off. the old stiff neck of days past was up and causing troubles with my entire back. the wind was not calm anymore and coming out of the North West at a decent clip. the little gas station didn't have any cold samiches. after some water and a snickers i started to head back home which just happens to be all North and West.


the first 70 were around 18.4 mph pace while the last 26 were at 15.7 mph. not only did i suck it all the way back home, but i didn't even obtain the joy of seeing 100 roll over the cyclocomputer. man i really wanted off that bike around mile 80.

pre ride maybe i thought my alleged superior fitness would yield a herculean effort. i don't know?? later on i realized the SSSCSF was not a failure. i got what i needed out of this ride. mentally and physically i met the challenge. i finished and i re-learned how important on the bike nutrition is.

later.

final BTC preperation...

that's right. white & red socks to match my ride. that is all.

Arse Nirvana

Getting High....

in 13 days i will be at 8,000 feet above sea level. that is just day one. follow along on the dedicated BTC Blog. if AT&T permits it, then i plan daily updates with pictures. later.

i ask you again, are you training hard enough?

I raced the rain and won.

(testing texting to blog. NO not sexting! Texting!!)

Double or Nothing

This is me on the last climb of Saturdays 62 mile 6000 feet of ascent.
Despite getting ready to descend at 50 mph the pain and suffering
prevents a smile :)

I love this route. Great ride with the BFNIC.

three "R"s

recharge. regroup. re go go..................



i am suffering. not from a hard training day on the bike, but from Mother Nature. i turned 30 and started having some mild Spring time allergies. at 35 they are now interrupting my life. since i don't have time for this and every over-the-counter medication known to man that fights allergies doesn't work for me, i will spend lunch time at the Urgent Care today.



i need quick fix. three day weekend. Saturday is clear and free. Colorado is on my brain. i will be riding and putting in some serious efforts.



i need a pump me up right now. despite my recent lack luster efforts on the bike my numbers to date show i am headed in the right direction.



1-1-09 to 5-17-09

• 109 total hours of bike, trainer, and running


• Bike = 1017 miles for 61 hours


• Trainer = 46 hours


• Running = 2 & 1/2 hours for 15 miles

1-1-08 to 5-18-08

• 75 total hours of bike, trainer and running


• Bike = 572 miles for 34 hours


• Trainer = 31 hours


• Running = 9 hours for 61 miles

thirty four hours ahead of last year. all winter focused on building the engine for steady long climbs. Four weeks to go.

thinking about it, i guess the training is likely the reason my allergies are blowing me up. an extra 30 hours out on the rode sucking down the Spring Time air = le suck.

be safe, ride on, and enjoy the holiday weekend.

BTC Training....

......is coming along nicely, i think. i mean, i have never ridden up any mountains so how the heck would i know how??

i paid a visit to EndureIT Sports yesterday during my lunch break as i needed some Hammer Nutrition products. they carry a nice selection with pricing just below Hammer's online site. this shop caters to the triathlon crowd, but i do ride with them from time to time on the weekends. i have had several nice conversations with the owner, who is an accomplished Iron Man.

he ask what i am training for and i spit out my normal reply, "i don't race, just love riding and being in shape." OK, i did mention i have a little 500 mile ride in Colorado this June. i say i am about 4 weeks ahead of last spring to which he replies, "I can tell, you look fit."

i need to visit this shop more often. :)

click the title for a nice write up on my recent training trip to Cross Plains, WI.

Kid wants a smoothie, kid gets a smoothie.

up up and away....

it's April and i can't recall laying out my 2009 athletic plans. i can't believe the masses have not flooded my inbox for my 09 itinerary???


i like working towards one or two main goals each summer.

• 2006 it was losing weight and getting healthy. 70 pounds dropped.
• 2007 was the Chicago Marathon. i ran & survived in extreme conditions.
• 2008 was all about cycling and mileage goals.
• 2009 is the year of climbing.

climbing, but aham23 resides amongst the plain fields of the great Midwest where the steepest hill is his driveway. i know, it's crazy, but it's what we cyclist do. we do crazy and enjoy it. i take a lot of pleasure in knowing that i want to do, plan to do, and do do (ha i said do do) what most can't and many won't.

i am not easing into the climbing either. it starts in June with the 2009 Bicycle Tour of Colorado. a seven day tour, with six days of riding up and down the Colorado Rockies for 500 + miles. the route will take me to 10,000 feet and beyond. it will be epic.

note to self: "self what in the hell were you thinking? the most miles you have ever covered in a week is 248 and a month 704."

July will bring RAIN (ride across Indiana), which i love. every schedule needs a fast and furious 160 mile effort. RAIN is mine. i am sure i will want to PR in it if the cycling lords permit.

August is back to the hills. the Dairyland Dare 200k was a brutal 130 miles with 12,000 feet of climbing last year. i suffered so much i plan to go back.

September will show up and attempt to bring an end to my cycling season. my body and mind normally need a break from the the road around this time of year. not this year. this month will be my second "peaking." i have thoughts of traveling to Georgia for an extended weekend of Mountain love that includes the Six Gap Century.

what is next???? uh, i think that is enough. in fact, i need to find my bike and get to those driveway repeats......

Workstation

Working from home ?!?!

Are you training hard enough ?

Fuel

After a hard 40 at dawn lunch time with a Princess was a delight!

New Lid (again)

The Giro Ionos really was an unimpressive helmet when I got my hands
on it. For the cost I found it dissapointing, especially the rear
adjustment mech. Plus the medium was a bit too small. So, back up on
eBay it went.

I went back to Bell (yes I know Giro and Bell are the same) and
purchased locally in case a return is needed.

Bell Volt (large) in White and Silver. It fits and me likes. It hits
the road this weekend.

Paris Roubaix - Section 3

click the title for some excellent pics, like the one below, from the 2009 PR.

PR in HD on the DVR = FANTASTIC

add it up

this

plus this;

"Just got the word from Versus producer, @joelfelicio Paris Roubaix is in HD on Sunday- that will be awsome. "

make me very happy. so much so i am daring the 24 mph winds to punch me in the pie hole this afternoon. bring it.

last four

tell me baby - red hot chili peppers (turn it up real loud)

use somebody - kings of leon

15 step - radiohead

ring of fire - adam lambert (love me some American Idol)

Summer Time?

After 130 miles this week it almost feels like it.

Me, loving headwind.

pimping aint easy..

need to be in the know about cycling?

need some new custom wheels?

need some new lube?

you need to see the Psimet.

jus sayin.

New lid......

New lid......
Originally uploaded by aham23.

....same phat head. This medium Giro Ionos is a bit too tight. The
risk one takes when eBay'ing. Anyone in the market? :)

the break of Spring...

Mother Nature has decided to remind me that she, not Mr. Calendar, is the controller of Spring Time. i got the memo MN. how about you chillax with the snow as it is almost April.

so, i am like a high school kid this week. i have some carryover vacation time that i am using for the balance of this week. Spring Break is in full effect.

what to do??? what to do??? i got some ideas. first, ride my bike no matter the weather. second, ride my bike no matter the weather. third, ride my bike no matter the weather. no matter the rain, the wind, the SNOW, the wind, the rain, the SNOW. no matter. you hear that MN?!@!?

toss in some possible water park family fun, at home movie theater fun, downtown museum family fun, and this week should be good. sure i will have to do some work at home as not to get buried, but the key is at home.

kicked off the Spring Break with 3o miles this afternoon. i actually enjoyed mashing the last 10 miles back home into a 18 mph headwind. i just imagined i was following the goat on a Rockie Mountain high...................

new lid

i am in the market for a new helmet. why? two reasons; first, my current one is old and worn out. second, my current one gives me fat head.

Giro Ionos or Specialized S Works?

later.

Back to Back

Two days and 70 miles. This makes me happy.

Dinner Time

the last four

The Day That Never Comes - Metallica (great 8 minute song for intervals)

My Life Would Suck Without You - Kelly Clarkson (shut it, i love her)

Dead and Gone - T.I. featuring Justin Timberlake (shut it, love JT)

Foo Fighters - The Pretender (get'r pumped up song)

ToC

i borrowed this pic from BF. just a great capture by Big John of yesterdays final stage of the 09 ToC. it really shows the steep grade of the mountain they climbed. mountains look like fun. i should try it sometime.

Choices .....

Goose Island Mild or Sam Adams Boston Lager??? Take a guess.

old dude.....

....is pretty fast for February.

jus sayin.

later.

wet suffering...

there are some great images from the 09 TOC being posted over on BF. mad props to those sharing them with the masses.

am i the only one who looks at this picture and becomes jealous? jealous of the uphill grind up Sierra Mountain suffering like a wet and cold dog. i cant be the only one???

when in doubt....

ask yourself this; What would Jens do?

as you can see the answer is clear, he would man up. apply and proceed. later.

down time...

after an excellent early season ride last Saturday i have taken some time off. i know, second ride of the year and i am taking time off???? rest and recovery is good, but i must be honest, this week the bike is in the shop for its Spring tune up.

anyway, it was 55 miles at a pretty aggressive pace for February. i met up with Psimet and some of his Bicycle Heaven crew for the ride. after weeks of solid indoor training i was looking forward to seeing instant results...........i did not.

i take forever to get warmed up, you know, find Stella's Groove. i think i did around mile 40ish and pushed it pretty hard the rest of the way in. i popped with about 3 miles to go. it felt good.

i did tweak my chronic pain the butt left IT band and knee. nothing too serious me thinks. while the body has been resting this week the mind has not. you know, a promotion never means less work!?@?!

with my current rig in the shop and my old rig not really in riding shape i may have to drag the mountain bike out this weekend for some limestone path cruising.

peace out yo.

My First Love.

My First Love.
Originally uploaded by aham23.

another week, another business trip. good thing is my Mom and the Home Office Headquarters are in the same town.

My Mom keeps everything. plus in her line of business her basement ends up filled with M&M Candies. i love me some M&Ms. i am talking milk, dark, peanut and top secrect stuff. i was down there after dinner and sitting in the corner was this, my first bike. purchased for a troubled youth at the age of 13.

ah, the memories. seriously, this thing brought me freedom and excitement and fun. i would watch Lemond on TV then race around town. me and mook would map out a route then race it one at a time, both using this bike, and timing it with a digital watch. freedom i say.

i took the wheels off and put her in the trunk. she is coming home with me. thank you Mom.

anyone know a good mechanic??

later.

2009 is the year of climbing...

i think i may have failed to mention this here, but the BTC is on the agenda for 2009.

January was a decent month of training for me. 15 hours on the trainer, 2 on the road, a couple runs, and several core workouts. all this accomplished while working my arse off at work to create and kick off a new division that i am now running.

work will settle down a bit now and i look forward to getting my diet and adult beverage consumption under control this month. i would like hit March 5 pounds lighter. everyone knows skinny guys climb better.

There is NOTHING better then a great Super Bowl on 119"
screen........and several Goose Island Mild Winter brews.

Kick Off Beverage.

My Super Sunday of eating needs a jump start. Yes I am a wanna be
Barista.

Super Menu

as decided on by my 3 year old. we went to the grocery store & let her pick the fooseball delights. minus Ming Ming, i think she nailed it perfectly.