31 May 2011

Pacific Raceways CR

My how things change...

[the threat of rain] + [a hilly course] = much lower attendance

I gotta say, at 10 AM I was like, "No way am I going to race in the rain again!" The around 3 PM the sun came out and my attitude improved quite a bit. I picked up Dave H and off we went. The drive down was dry and at the track most of the standing water had evaporated and it was relatively warm! After my last minute bathroom stop I even removed my seatpost fender. No knee warmers or gloves required. Good times.

29 May 2011

100 Miles of Nowhere

As much as I joke about this event it's obviously enough fun to keep me coming back. Thanks to my friend Tom W 2011 is the third year I have participated in the 100 Miles of Nowhere and if he keeps providing such fantastic venue as we had in 2009 and 2010 and this year, I'll most likely be back again in 2012.

The day started off with me arriving late. Crap. Nothing like thinking the ride begins at 8:30 when it really begins at 8. Especially when the course is not the most appealing/scenic one in the world and you just want the check the 'done' box as fast as humanly possible. Thank goodness everyone else started a little after 8 and I got there a little before 8:30. Still, it was a huge motivational balloon that got popped as I pulled up, casually changed my clothes, pumped up my tires and hopped the guardrail to cross the track. People were already riding...?! I was pretty sure only an insane person would ever consider warming up for something like this so when I turned to Phil S and asked if they had already started he simply laughed and said, "Yes!"

Since I was already late I figured one picture wouldn't make me that much later so here is all my shit in the 'before' photo.

CIMG7298

Then I pulled out cold and hit the ground running at 25 mph.

28 May 2011

ride

Today we went on one of my favorite routes, the weather mostly cooperated and we had a super turnout. Good times.

We met a surprising amount of people at the Leschi Starbucks... including Suzie K, good for her. The goal was to get in about 85 miles with some hills at the end to simulate the queen stage of the Capitol Stage Race. We were hoping to keep it together at least for the first half of the ride.

27 May 2011

cardio | track race

Crazy night at the track! It started off innocently enough but then a weather front blew in and the sky turned BLACK. Then the wind picked up and the temperature dropped about 10 degrees. Then it started to rain and then we had to go home.

I never got to ride the points race. :(

But I did get to do my first ever 200 m time trial for future sprint and Keirin seeding. HA! If there's one thing I am not it's a sprinter or Keirin rider...

26 May 2011

ride

Hooked up with Greg K this AM for a super ride. Greg wanted to do some three minute hills which sounded good and luckily there are a ton of these really close to home. I swung down to the Dawg, picked him up and off we went.

After feeling so down in the dumps yesterday I was worried today was going to be the pits but luckily that was not the case. Of course it helped that Greg was on his rain bike and was wearing a pack and I was on my race bike and unencumbered...

Mountain Dew Pitch Black-this (marketing) shit is serious business!

Three days ago this coding savant (who also happens to be the youngest person in our office) announced that he had just purchased all of the Mountain Dew Pitch Black that his local QFC had in stock.

mdpb

I was like, "By 'all' do you mean every last one...?"

He smiled and proudly said, "Yes."

25 May 2011

core | commute | cardio

Shelley and I did our core routine again this morning and damn was it hard. At lunch I hit the IMA for some cardio and that was incredibly hard. Then my ride home was done at a crawl.

One of those days.

how to manually edit your Garmin GPS file

Unlike most technology enthusiasts it usually takes me a little longer to figure out all the functions and features on my toys. Like in this case how the hell to use the goddamn 'Start' or 'Lap' button on my Garmin Edge 500.

ASIDE – I really do love this cyclometer, The Edge 500 is the bomb. BOMB.

One of the things I still seem to struggle with is when to press the lap button. I'm able to start the thing up just fine but then after a portion of the ride is over – like my warm up prior to a race for example – and I want to designate the race as a unique lap, my skillset breaks down. Three times now I have left the computer on after putting the bike in the car or simply managed to not record my race at all. Stuff like that. It happened again last night at Pacific Raceways.

Luckily there are people out there who are much smarter than me; like Jeff R. He showed me how to edit the data file from my Garmin allowing me to snip out sections like the drive home. Thanks Jeff.

fun with trading cards

I work with a great bunch of people. They come up with all these neat ideas to build community and facilitate getting to know each other. Really.

Back in 2008 someone had the brilliant notion of letting each person create their own trading card. You know, like a baseball card. It would feature your picture and some facts about you.

I was just going through some old folders on my hard drive and stumbled across my cards from 2008 and 2009; and found myself wishing we could do this again for 2011! I guess 2010 kinda got lost in the shuffle and then the momentum was gone.

24 May 2011

ride | Pacific Raceways CR

The forecast for today was SUN and then the rest of the week was CRAP so I decided to make the most of it and get in a little jaunt before work.

I met up with the Tuesday/Thursday morning crew on the Mercer lid and we took off for the usual casual ride (read: race) around the island.

23 May 2011

commute | cardio | ride

Holy cow... I didn't turn the pedals over even once this weekend and now I feel like I'm climbing out of my skin. Funny really, when I ride too much I'm beat and when I don't get any I feel antsy. And by 'funny' I of course mean typical/normal.

Had to pick up my father from the airport last night at 10:30 so not a lot of sleep but other than that I feel fine.

22 May 2011

Tandem Freeride Invitational-a short film

Shelley found this film. She loved it. She wants to do this!

Tandems + Dirt = Good Times

So do I.

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20 May 2011

core | commute | Friday night track racing

Today was Bike to Work Day and my first track race of the year. All good things.

I started things off by heading to the gym where I have not been in ages since Shelley and I started doing core at home. It was nice. Sorta felt like home. Everything felt okay except the knee lifts which were phenomenally difficult. It seems that any time I don't do an exercise for a few days it is super hard to come back.

The aid stations supporting the bike to work folks this year were super unremarkable. In years past they were handing out drinks, full-size food bars, even SmartWool socks! This time the schwag was reduced to sample-size food bars and the requisite water bottle by a sub-standard manufacturer so I did not partake. Oh yeah, I did enter a raffle to win a bicycle from REI. My record in raffles like this? Zippo.

After a gorgeous commute home in a sleeveless shirt (firs time this year!) I put my race wheels on my track bike, loaded up the van and headed east.

19 May 2011

ride | commute

When it's this nice out you sometimes need to take advantage. Today I chose to join some friends on Mercer Island for a hot lap before going to work. It was the right call.

I got out of the house with plenty of time to spare so just noodled across the lake. At first I felt like I was lagging big time but there was a wind blowing out of the east – it was still there when I rode back and the return trip was practically effortless.

On the lid I met Jim K and Charlie D, two friends and former teammates. Very nice. In short order Gentry M (another former teammate) and a really old friend I had not seen in ages along with several others arrived. It was going to be a great day.

18 May 2011

core | commute | track clinic

Sun...? Oh yes. A whole day of it. I even had lunch outside and read a book and was able to ride in shirts and short sleeves. Loving it. LOVING IT.

This morning Shelley and I did our core routine again and it went much better than yesterday. Whew, paint me relieved.

After work I rushed off to Marymoor Park for the last night of the three-part 'advanced' track clinic being conducted by Ryan Miller. Good times.

Bicycle traffic laws-some common questions

If you commute on a bicycle you have been there... You roll up on the sidewalk and somebody yells at you to get off. When you are in the street people yell at you to ride single file or to get on the sidewalk.

So who the hell is right?

In King County WA it turns out none of these people are right. And really, being right is what it's all about. That sense of superiority and entitlement isn't going to save your bacon when it comes down to car vs. bicycle but at least you will feel entitled as you are forced into the ditch or chastised in public.

Here is the link to these common questions:

http://www.kingcounty.gov/transportation/kcdot/Roads/Bicycling/TrafficLaws.aspx

and I have printed them here as well for your viewing pleasure. Now get out there and challenge those motorists! Not.

17 May 2011

core | commute | Pacific Raceways CR

Shelley and I started the day with our core routine and it f'ing hurt! Not only was I not able to hold my plank for the usual duration but my left hip was killing me when I lay on it to do my leg lifts on account of the massive knot from my fall last weekend. Not so great in other words.

The commute helped to revive me as we had some nice weather! Finally.

At Pacific Raceways we were doing my second favorite course which is down the escape road. My favorite is either up OR down the switchback but for some (lame no doubt) reason the promoter is not using that at all this season. Boo!

16 May 2011

intervals

Some mornings mess with you. This one messed with me.

I was still super sore/stiff from my race on Saturday but had done nothing Sunday so figured it would be good to try and get in another reasonably hard workout. Turns out Ryan D had the same idea so we hooked up at Seattle Multisport. Sorta.

14 May 2011

Stottlemeyer 60

Sleep 5-6
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:30 AM – cereal, banana
7:30 large bottle w/3 scoops Perpetuem
Lunch  
Dinner  
Workout Food water, FRS drink, GU, Shot Bloks, Ritz crackers, bagels w/peanut butter and jam, banana, nuun
Injuries  
Therapy  
Time of Day 9:30 AM
Workout Type race
Weather upper 50s, mostly sunny, dry
Course Stottlemeyer 60
Distance 60 miles
Time 6:15:31
Power  
Results Singlespeed
4th
official results
Equipment Mountain Bike
34x20
Clothing bib shorts, Craft short sleeve undershirt, short sleeve jersey, cap, thin long finger gloves

13 May 2011

core | commute

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:30 AM - smoothie
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy  
Time of Day  
Workout Type active recovery
Weather  
Course core – 3 min plank
Distance 9 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

12 May 2011

intervals | commute

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast 5:15 AM - PowerBar
7:30 AM – cereal
9:30 AM – yogurt, apple, string cheese
Lunch  
Dinner  
Workout Food large bottle w/2.5 scoops HEED
Injuries  
Therapy  
Time of Day ride – 6:00 AM
Workout Type intervals
Weather mid 40s, sunny, dry sky, damp ground in places, calm
Course 3 x 4 min, 3 min rest
3 x 2 min, 2 min rest
5 x 1 min, 2 min rest
2 x 30 sec, 2 min rest
Distance ride – 32 miles
commute – 9 miles
Time ride – 1:58
Power  
Results pain followed by fatigue
Equipment Road Bike
39/53, 12-25
Neuvation wheels
Clothing knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, Heavy long sleeve jersey, OR Gripper gloves, cap

11 May 2011

core | cardio

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food  
Injuries  
Therapy sauna – 10 min
Time of Day core – 6:00 AM
cardio – 12:30 PM
Workout Type active recovery
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
leg extensions 100
push-ups 22
cardio – elliptical trainer, 14 incline, 14 resistance, 140-150 rpm
Distance  
Time  
Power  
Results  
Equipment  
Clothing  

10 May 2011

cardio | commute | Pacific Raceways CR

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – 20 min
sauna – 20 min
Time of Day cardio – 5:30 AM
IMA – 12:00 PM
race – 7:00 PM
Workout Type race
Weather 60, dry, sunny, calm
Course cardio – elliptical trainer, 14 incline, 14 resistance, 140-150 rpm
race – flats counter-clockwise
Distance race – 23 miles
Time cardio – 30 min
race – 50 min
Power  
Results Masters
1st prime – pack
2nd prime – pack
finish – pack
Equipment commute - Town Bike
race - Road Bike
39/53, 12-25
Zipp 404 wheels
Clothing bib shorts, Craft short sleeve undershirt, arm warmers, cap

09 May 2011

core | commute

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day core – 6:00 AM
Workout Type fun ride
Weather upper 50s, dry, partly cloudy
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
leg extensions 100
push-ups 22
Distance 20 miles
Time  
Power  
Results  
Equipment Town Bike
Clothing  

There is no plan B!

Remember back in 1994 when Harold Camping did his 'bible math' and predicted that the world would end on 6 September? Oops...

harold-camping_custom

I was listening to NPR the other day and learned that it turns out Mr. Camping had not completed his biblical research. "At that time had not [sic] gone through the book of Jeremiah, which is a big book in the Bible that has a whole lot to say about the end of the world." This time the end of the world is coming on 21 May 2011. No, really. It's all right there in my bible math, feel free to check it.

Dear Mr. Camping. I bet all of your followers could have been spared a lot of grief and embarrassment if you had bothered to finish your reading homework.

Dear followers of Mr. Camping. WTF...?! From what I recall there was no 'plan B' back in 1994 so what are you thinking this time round?

How I felt yesterday

Me and my single.

Except I was wearing knee warmers.
And my legs are not currently this tan.
And I was riding on roads with cars.
But damn single speed bikes can be fun.

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08 May 2011

fixed gear ride

Sleep 8 hours
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:00 AM - smoothie
Lunch  
Dinner  
Workout Food 2 large bottles each w/3 scoops Perpetuem
Injuries  
Therapy  
Time of Day 10:00 AM
Workout Type endurance
Weather mid 50s, dry sky, damp ground at start, some sun by the end, light wind
Course around Lake WA
Distance 50 miles
Time 2:48
Power  
Results  
Equipment Single Speed Bike
42x18
Clothing knit shoe covers, knee warmers,

Cascade Bicycle Club Group Health Commute Challenge

Today I signed up for the Group Health Commute Challenge which is organized by the Cascade Bicycle Club. I live so close to work and have to take the bus when it's wet so my mileage is kinda ridiculous but hey, what the hell.

Once you sign up you get a nifty profile page and you can see the combined results of all the individuals and teams. Very cool.

At work I only know of three, maybe four people that commute to work on a bicycle. Interesting fact that. Still, why not get all team spirit about this and have some fun. Exactly, I can't think of any reason.

The challenge is all part of bike month which is Cascade's annual effort to increase awareness and participation. With cycling that is, not necessarily with their organization.

The culmination of bike month – for me anyway – is always Bike to Work Day which falls on Friday 20 May this year. Cascade goes all out positioning support/prize/snack stops on all the popular bike to work routes and the past two years I have challenged myself by hitting as many as possible on my commute in. This usually triples the length of my commute but what a blast. And so worth it.

07 May 2011

Lighthouse for the Blind bicycle tour

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:30 AM – cereal
8:30 AM – banana
Lunch 12:30 PM – 2 sandwiches, chips salsa, beer, 6 cookies, veggies, curry tofu salad, pasta
Dinner 7:00 PM – beer, curry tofu salad, 4 cookies, water
Workout Food water
Injuries  
Therapy  
Time of Day 10:30 AM
Workout Type tour guide
Weather mid 50, some wind, dry, partly sunny
Course  
Distance 11 miles
Time 1:15
Power  
Results  
Equipment Single Speed Bike
Clothing knee warmers, bib shorts, Craft long sleeve undershirt, heavy long sleeve jersey,j wind vest, Polypropylene gloves, cap

06 May 2011

core | cardio

Sleep 3
Waking HR  
Body Weight  
Body Fat  
Breakfast 4:00 AM - Builder's bar
6:30 AM – cereal
10:00 AM – yogurt, 2 pieces string cheese, Stonewall's Jerquee
Lunch 1:30 PM – grain silo size smoothie, 2 pieces Fitness Bread w/fake turkey, yogurt
Dinner  
Workout Food water
Injuries  
Therapy stretching – 20 min
sauna – 20 min
Time of Day gym – 5:15 AM
IMA – 12:00 PM
Workout Type active recovery
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 12 lb.
roman chair knee lifts 3x40
push-ups 20
hip abductors 3x30 – 100 lb.
cardio – elliptical trainer, 14 resistance, 14 incline, 140-150 rpm
Distance  
Time cardio – 30 min
Power  
Results  
Equipment  
Clothing  

04 May 2011

rollers | core | commute | track clinic

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day rollers – 5:30 AM
core – 6:00 AM
track – 6:00 PM
Workout Type  
Weather low 60s, sun, dry
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
leg extensions 100
push-ups 22
Distance commute – 9 miles
Time rollers - 30 min
Power  
Results  
Equipment rollers - Road Bike
commute - Town Bike
track - Track Bike
Clothing  

Why? Because I can. That's why.

God Bless the United States of America. And what the hell, God bless this guy too.

All that is missing is the beer can in the other hand.

Because really, I wouldn't want to live in a country where it was forbidden to drive your ATV through some(body else's?) field and empty your handgun into the air. I mean shit, the A-rabs have been doing it for years; they just ride camels. Or is it horses? Whatever, those turbans still look dumb. And don't even think of raising my taxes! Or teaching my daughter about how to avoid getting pregnant. Did I mention that gays are going to hell?

Sorry, got carried away there. Where was I? Oh yeah, God bless this camo-wearing, gun-toting epitome of all that is great about our country. Seriously.

03 May 2011

commute | Pacific Raceways CR

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 7:00 AM – cereal
10:30 AM – yogurt, tea
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – 20 min
sauna – 15 min
Time of Day race – 7:00 PM
Workout Type race
Weather low 50s, dry, light wind, mostly cloudy
Course race – clockwise up the escape road
Distance commute – 9 miles
race – 20 miles
Time race – 50 min
Power  
Results Masters
1st prime – pack
2nd prime – pack
finish – pack
Equipment commute - Town Bike
race - Road Bike
39/53, 12-25
Zipp 404 wheels
Clothing race - knit shoe covers, knee warmers, bib shorts, Craft long sleeve undershirt, short sleeve jersey, arm warmers, Polypropylene gloves, cap

02 May 2011

training-rollers | core

Sleep 7
Waking HR  
Body Weight 12:00 PM - 181
Body Fat  
Breakfast 6:45 AM – smoothie 
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy stretching – 20 min
sauna – 20 min
Time of Day rollers – 5:30 AM
core – 6:00 AM
IMA – 12:00 PM
Workout Type active recovery
Weather  
Course
plank 3 min, 2 min each side
back extensions 3x40
clam knee lifts 100 each leg
side leg lifts 80 each leg
twisters 40 each side – 10 lb.
leg extensions 100
push-ups 23
Distance  
Time rollers – 30 min
Power  
Results  
Equipment Road Bike
Clothing  

01 May 2011

training-trainer intervals

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Breakfast 6:30 AM – PowerBar, water
Lunch  
Dinner  
Workout Food nuun (thanks to Ryan!)
Injuries  
Therapy  
Time of Day 7:20 AM
Workout Type intervals
Weather  
Course warm up
3x3 min at 90% of threshold w/2 min rest
6x1.5 min at 110 % of threshold w/1.5 min rest
3x30 sec at 110% of threshold w/30 sec rest
Distance  
Time 53 min
Power threshold power – 350 watts
Results  
Equipment Road Bike
Clothing