Sunday, August 18, 2013
What a week it has been! One week after completing the Leadville Trail 100 MTB race I found myself at the start of the Mt. Washington Auto Road Hill climb. Following through with the logistics of the journey between the two locations was as demanding as the recovery my body had attempted to make. My coach, Mark Fasczewski and my acupuncturist Mackay Rippey did their best work to get my body "back to normal." Climbing this 4698 feet in just 7.5 miles would be even more of a challenge than usual.
This was my fifth race up Mt. Washington, so I knew what to expect. I hoped that my time at altitude would extend its reported benefits in my direction and would override any of the obvious recovery and logistical issues. The timing was not perfect, but I had been asked to represent Hammer Nutrition at the Meet and Greet, held the evening before the race. I happily accepted, grateful for the opportunity. Summer is short and there are never enough weekends!
The race started and I felt pretty good. Hooray! I did not overdo the start, but paced myself via my power meter, watching folks in my wave get ahead of me and then reeling them in again. Eventually I was reeling in the racers who started in the waves prior to mine. This makes for some tricky maneuvering at times, but a courteous "on your left" generally does the trick. The most worrisome riders are those that are zig zagging up the climb, so good communication is essential.
The temperature at the bottom was a nice 65 degrees and I soon worked up a sweat in the initial miles. Eventually, though, the road ascends above tree line and the reliable Mt. Washington wind becomes an issue. This race was no exception. The sustained winds of 30-40 mph were mild by this mountain's standards. Combine them with the certain drop in temperature provided by such an elevation gain and, well, a sweaty body can cool off in a hurry. Yes, my body was cooling off much too quickly. My hands even went numb. Yet, had I worn protective clothing in anticipation of this I would surely have ripped them all off due to the warm conditions at the bottom.
Nearing the top of this climb one can hear the distant cheers of the crowds and the whistle of the cog railway. Clouds rush past at 30-40 mph. Headwind, tailwind, crosswind and steep grades all conspire to tip bicyclists over. The ground underneath moves very slowly in the carefully selected climbing gears. The clock moves very quickly. Still, I managed to finish second in my age group and a very pleasing 10th place overall for women.
I arrived at the finish line and the first thing I did was ask for my finisher's blanket. My husband Phil was right there and he helped me to where our van was parked so I could put on all of the warm outer garments that I had packed. Then I jumped onto my stationary trainer and did a ten minute cool down -- or was it a warm down? Then it was back up to the observatory area for a warm drink and to check out the weather observation equipment. Yep, it was chilly and windy, but I could have told you that!
This day had enough clear sky to showcase the stunning views from the top of this mountain. Being above treeline helped sooth the feelings of missing the mountains in Colorado. Our drive home later that day took us through the White, Green,
and Adirondack mountains. Add that to the Rocky mountains just a few days before, and I can only say that I am truly blessed to be able to do this.
Thank you to my sponsors Hammer Nutrition, Specialized and Stan's NoTubes for all the great support. Thank you family and friends for always being there for me.
Another Leadville Trail 100 MTB race is in the books for me. After over a week of rain showers and some constant pouring the day dawned clear and chilly. The first 4+ miles are downhill and on pavement so it is really a test of trying not to shiver too much while you are flying along with 2000 of your closest friends.
The speed reduces to a crawl when the dirt riding begins. All was good for me until the start of the St Kevin's climb where I was forced off my bike by a guy in front of me. With hundreds of riders streaming past I had nowhere to get back on and was reduced to walking. I was so grateful to eventually get riding but certainly lost time.
That debacle set me back and I found I was sliding backward on my projected splits. Despite arriving at elevation 10 days prior the altitude was getting to me. I could still ride but I could not ride hard. Belt buckle dreams slipped away and total focus went toward making it past the time cuts. It was a race to each one.
The funny thing is that my climbing, while on the bike, was quite good. It was the hike a bike portions that clobbered me. On the long road climb up Columbine was passing folks all the time. As soon as I got to the goat path portion and joined in the hike a bike my altitude difficulties started in earnest. Emotionally I just willed myself to move forward and not quit. I just kept telling myself I would feel better when I got back to a lower elevation. Endurolytes were a huge help with the cramping I experienced. My walking was like a death march, but I was gambling that I would feel better when I got back to a lower elevation and pushed toward the top.
I reached the top and then the short descent to the aid station and timing mat. More Endurolytes and Espresso Hammer Gel propelled me forward. Climbing out of the aid area was torture, but as soon as the terrain tipped down I felt better. Wow! As I descended I cheered on those still pushing their bikes up telling them they would feel better too.
It is a long descent back to the Twin Lakes aid station. One rides from the highest point on the course to the lowest, which is 3000 feet, without taking into account the undulations. I went as fast as I could back down, hoping to make the time cut. I did that, and then continued on to where my daughter MK was waiting for me with all my Hammer essentials. I am so grateful for her amazing help!
Climbing out of Twin Lakes I really thought I was out of the water. However, a big headwind kept my speed in check. I passed a lot of people when I was climbing, but this section took 10 minutes longer than anticipated. I thought I would never get to that last check point! MK was also worried. As I finally got into the Pipeline aid station people were screaming at me to get over the mat. I got through just in time, with one person later telling me they closed it down as soon as I passed through.
More Hammer refreshments from MK and I was on my way again. I was hoping to get in before 13 hours and get an official finish, but was now on at least a 13:15 pace. Plus, the dreaded Powerline hike a bike and climb was ahead. Well, nothing left to do but attack it, right?
Attack, I did. I started picking off people from the start of that long slog all the way to the finish. A couple of guys passed me back, but I got them well before the finish line. Finally, I was feeling good and racing like me! I flew down the rocky descent from Hagerman Pass, grateful for the rear suspension on my Specialized Epic. This is why I bought this bike! When I got to the smooth gravel a check of my watch told me I was on pace to finish at 13 hours. Good, but now I wanted better!
I raced down the gravel to the nice pavement descent and them settled in for the three mile climb to Carter Summit. I got there far ahead of my anticipated time and MK was there to share in this excitement. Now was the fun part, the fast descending of St. Kevin's. Now I could make up, at least mentally, for what I missed out on during the ride out when I had been forced to walk.
Fly I did. Wow, this was so much easier than it was for me 2 years ago. I was feeling fantastic and loving my bike. It was time to hammer! In no time at all, it seemed, I was at the foot of "The Boulevard" which is the long gravel grind toward the finish. I had completely fallen apart there two years ago, but this year it was my friend. I had ridden it the day before and learned the line on the initial climb and memorized its landmarks As I rounded the corner I could see at least 10 racers walking. No way was I walking that! A glance at my watch said I could break 12:30 if I rode this like I knew I could. I went into full blown fury with100 miles under my belt. Better late than never, I guess. I rode hard for me and for MK, who had so tirelessly taken care of me.
Up the Boulevard, over the pavement to Sixth St and up that climb. Then I could see the throngs at the finish. I was at12:26. Could I do it? Push hard down the hill and then up, crossing the mat at 12:29 on the clock. Yippee! MK waiting for me, jumping up and down, and then the finishers medal around my neck.
What a day, full of ups, downs and then ups. Standing at the start with MK there to take my warm coat at the last second. Listening to Ken pronounce his mantra which soon became mine: "You are better than you think you are. You can do more than you think you can." Over and over, for 12.5 hours, I repeated that to myself. It worked!
A huge thank you to Hammer Nutrition for its continued sponsorship and support. And a huge thank you to MK Thompson for always being there for me with my Hammer Products and for motivating me to move forward -- as fast as I could. Thank you also to Specialized and to Stan's NoTubes for all the help. What a challenging and amazing day!
Wednesday, May 15, 2013
My beloved tandem has raced all over the country, and it
When we were shopping for a tandem we became aware of the frame and made a trip to the Serotta factory for a test ride. It was unpainted at the time and the welds were just magnificent to see – a real work of art. We fell in love with how it handled, had it painted and built up to my specs and it has been fun and fast riding ever since.
I’ve had a variety of stokers, ranging in height from 5’1” to 6 feet tall. This is the only tandem I have captained where we could both stand up at the same time. The “boom tube” at the bottom was specifically designed to enhance handling. This bike descends perfectly and inspires confidence.
The shifting was originally all Campy, with 40 spoke wheels and Phil Wood hubs. I upgraded it to 9 speed a few years ago and the rear wheel is now a 36 hole XT mountain bike hub, with an XT rear derailleur and Ultegra Shifter. The front shifting is still Campy. The old Campy shifter and Phil Wood Wheels will be available with this bike as well.
The paint is Serotta’s flagship pearlescent white with orange decals. There are some surface chips and dings in the paint that happened in transport. There is also a hint of surface rust in a few locations. This bike, though, has been well cared for and maintained.
Also included in this sale is a soft sided BikePro case which I used to fly this bike to races. It is what I will pack the bike to ship if shipping is required. http://www.jgsbikes.com/Bike-Pro-USA-Tandem-2X-Oversized-Race-Ca-p/a33.htm?click=5
Additionally, the Profile Aerobar , as noted in the photos, is included in this sale.
Head Tube – 16.5 cm
Top Tube – Captain – 59 cm
Captain Stem – 13 cm – Custom Serotta
Captain Handlebar 44 cm cc – Ritchey Aluminum
Brakes – Shimano XTR Canti
Front Wheel – Bontrager Tandem Race
Rear Wheel – Shimano XT hub with Mavic Rim, 36 hole
Rear Derailleur – 9 speed Shimano XT, Rear Shifter Shimano Ultegra
Front Derailleur – Campagnolo Chorus, Front Shifter Campy Chorus
Crankest – Shimano 54/44/32, 110 BCD
Saddles – Specialized Phenom
Stoker Seatpost – USE elastomer suspension
Many photos are available, upon request. $3250.00 plus shipping. Central New York Area. 315-796-1054 email@example.com
Wednesday, April 24, 2013
My husband Phil and I just returned from a stellar road-trip vacation. The 5000+ miles that we drove, carting both mountain and road bikes, enabled us to race, ride, and see friends and family along the way. It was an outstanding way to enter the racing season.
I will be competing at the Leadville MTB Trail 100 this year, so getting in some long racing in preparation is my focus. The Austin Rattler, in Smithville, TX, fit right in, giving me an early season race of 100 KM and also giving us an opportunity to visit some great folks in San Antonio we'd not seen for years. The idea of a road trip was born out of this racing opportunity.
We drove to Texas via North Carolina, where we met with good friends and raced the US Cup East/SERC #2 in Bryson City. The fast and flowing singletrack was a wonderful change from the snowy winter riding I had been doing, and took some getting used to, but was a terrific way to start the season and to get ready for Austin.
My race at the Austin Rattler was one of those where everything aligned just right. The course, the weather, my bike, my body, and my super support crew all came together to give me one of the best mountain bike races ever. The course consisted of four laps, 15 miles in length, which was a perfect format for me, and after the first lap I raced my way from fourth to first in my age group. What fun!
My time for the race was 5 hours and 46 minutes, which was a pleasant surprise. While I had hoped to break 6 hours I would have been happy with 6.5. In addition to winning my age group, finishing in this time slot gave me a better corral in which to start Leadville. My next races will be long as well, with the Wildcat 100KM in May and then the Wilmington/Whiteface 100 – another Leadville qualifier – in June. Yippee!
Our trip home from Texas took us through Huntsville, AL. Coincidentally, our daughter was there visiting with her boyfriend’s parents, and we were lucky enough to be able to join in with all of them for a day of hiking and general fun. The next day we were taken on a great four hour ride to the east of Huntsville, and then we headed up to Chattanooga to do more visiting.
Heading north from Tennessee, we consulted the map to see where we might be able to get in one more unique ride as we made our way home. We stopped for the night at Beuna Vista, VA, where the Blue Ridge Parkway provided us with such an opportunity, and the next day I managed to find the longest contiguous climb along the parkway -- 12.5 miles! Anyone who knows me knows that I love to climb the monsters, and this was one terrific rise to the top. I even saw a Golden Eagle, who’s shadow as it flew over me was like that of an airplane – huge. Phil picked me up at the top of this climb, we repacked our van for the final time, and 10 hours later we were home, safe and sound.
Lucky us! We are so blessed to be able to do this and to have such an array of caring friends and family. Thank you to everyone who helped us out along the way.
Saturday, February 16, 2013
While I had promised in my last post that I would give some direction on effective training I have been a bit tardy in doing so. A mixture of indoor and outdoor training, along with work and social happenings, left little time for writing. Instead, I took the coachly advice to recover a bit at the end of the day. However, it is 20 degrees out today, and flurrying, so in order to get the most out of what my coach has prescribed for my workout today I will be riding the trainer.
I’ve had even more motivation handed to me this week. My entry into the Mt. Washington Auto Road Hill Climb was confirmed. After that I found out that I had “won” the lottery for the Leadville Trail 100 Mountain Bike Race. The best part is that these races are only a week apart. Wow! Be careful what you ask for might be a better title for this post. Poor riding conditions or not, I need to be training.
So I need to continue to embrace the indoor trainer and make the most of the time you I am spending. You can too. Think about how to function well on the trainer. The mantra of cycling coaching is “The Specificity Rule” so use the time on the trainer to most-closely resemble what you would actually be doing if you were riding on the road.
Focus: Sitting on a trainer and merely pedaling the time away while watching your boxed set of old TV shows has its place, but not for every workout. Before even getting onto the trainer determine what the purpose of the day’s workout should be. Zero in on what your coach has planned for you. If you do not have a coach, devise a plan for yourself that is compatible with the goals that you have coming up this season. Work on raising your threshold power. Just as if you were riding outside, think about the purpose of this ride and go for it.
Fans: People associate riding the indoor trainer with copious amounts of sweat. Even if one trains in a chilly garage a microclimate soon forms and, wow, the body gets hot. Fans are required, and more than one. It is tough work to keep the core temperature down while working hard, and a strain on the body. Why suffer with zone 4 heart rate while only producing Level 3 power? Folks are afraid of feeling chilled, so I advise them to start out with a light jacket, arm warmers, etc. Yes, the skin will feel cool, but it does while riding outside as well. Those on power meters can make sure that their heart rate does not exceed what it normally does outside for the level of power produced. If the heart rate is spiking then get some more fans on the job.
Food: Mix drinks and bring your gels, etc., with you to your training area so you can eat replenish just as if you were on a road ride. Learn what works well for you, experiment a bit, or follow what is tried and true.
Fit: Squirming around on the bike? Do you have little aches and pains that you overlook while on the road? Is your “trainer bike” an older bike that has not been fit properly to you? Riding indoors gives you ample opportunity to adjust your bike so that it is more comfortable. If, however, you are still unable to find that sweet spot treat yourself to a good bike fit.
Form: An advantage of riding the indoor trainer is the fact that one can sit up at any point in the ride to relieve back pressure, etc. However, folks can forget that they are actually training for riding on the road and their body positions often get sloppy. To get aggressive on the trainer one needs to get into an aggressive riding position. Vary your time in the various positions on the bike – drops, hoods, tops. Feel how the power originates a bit differently for each location. Look ahead, relax the upper body. Stand up, sit down, vary your cadence. Use your muscles as specifically as you would on a good road ride.
Fun: OK, this gets back to my last post about motivation, but it is always worth mentioning. Training, on some level, should always be fun. Not every pedal stroke is going to feel glorious, but the satisfaction one gets from completing a good workout does feel really good. Arriving at a goal event in personal best shape makes that event ever so much more enjoyable. Feeling good enough to bury yourself, if need be, is a super reward for investing the time to effectively train for your events. Anxiety is reduced, fun is enhanced. Need I say more?
Wednesday, February 6, 2013
It is another snowy day in central New York, a good one for skiers and the like, and quite beautiful to be outside in. The complete lack of traction on our roads, though, demands that safe riding be done indoors. The trainer – again? But, as the saying goes, your season is made in the winter. Fortunately, I have a Computrainer to ride, which has helped me to “make my season” since 1997. However, even this virtual reality machine can become a boring ride if I let it.
My legs are not always as compliant as I would like, just as my coach, Mark Fasczewski, can attest to. But when they do take up the command I embrace my indoor training as much as possible. I have found that, like anything else, successful indoor training requires a good amount of positive self-talk. In other words, if one thinks that an indoor session will be boring/hard/impossible, then, well, it will! In order to avoid that negativity I recommend that everyone get as psyched up as possible, and anticipate the “ride” just as if it were done outside.
First and foremost, get motivated by thinking about the goals that you have set for the season. Are your races or events going to be long? Then spending the time now building up for them will be a great gift to give yourself. Skimping on preparation, forcing the event to become a slog instead of fun, also wastes the time and money spent to arrive at that event. I know that my money and time are usually in short supply, so I want to get as much out of it all as possible. As with any training session, a goal for that day’s training needs to be set.
Still having some issues? Work a bit in the fantasy world. Look forward to this ride just as you would if you were headed outdoors. Let’s face it, sometimes an outdoor ride is not very exciting either, but most folks do not conjure up the dread for that outdoor ride like they do for the inside world. Pick out some good music, and choose a “place” in your mind to visualize this ride. If you are using a training DVD work on focusing on the location where the DVD was filmed instead of the four walls of your basement or living room. If all else fails, go directly to Sufferlandria and ride with Marianne Vos, Evelyn Stevens and Emma Pooley.
Keep distractions at bay. Try to limit peeks at your email (I find this one hard!). Dress the part with a decent cycling kit, matching socks and water bottles. Have all of your entertainment at hand, be it on DVD, iPod, your laptop, radio, or, if you are me, all of these. Being able to switch from one to another, while still pedaling, can really keep you going. Do what you can to keep yourself on your bike for the entire time.
If you have a LONG indoor ride planned, though, schedule stops, just as if you were riding on the road. Get off and go to the “coffee shop” in the middle of the ride, just as if you were outside. I find a shot of espresso, mid-ride, to really help me through the rest of the time. Just remember to not get involved in any of your real-world activities until you have completed your goal for the day.
Think about the positives. You are not going to get too cold, slip on the ice, blow off the road, have bottles thrown at you by passengers in passing vehicles, or get bitten by a stranger’s dog. You will not get lost or have frostbite if you have a flat tire or mechanical. It will not take you 45 minutes to get dressed for an indoor ride, and deciding the day’s wardrobe can be more about fun than function.
Now that I have you all excited about riding that stationary trainer for hours at a time I will save the pointers that I have for what to do when you are actually riding for my next post. Yeah, I’ve got to get going. My Computrainer is waiting and I will either be riding today in Lake Placid or Wisconsin. I need to check with my coach to find out, and then I need to pick out my kit.