Friday, February 06, 2015

Helmet Cam - April 13, 2014 Zwiedzanie Bethel, Field Sprint

The last of the Outdoor Sports Center Bethel Spring Series clips from 2014, and the last of the Series since it is done at Bethel.

The venue at Bethel had become too busy over the last few years, after the land was re-zoned for retail use in late 2009. Although the town of Bethel fully supported having the Series, I felt it would be unsafe for the larger fields to share the roads with heavy and steady vehicular traffic. The continued development, introducing new businesses at other points of the course, seems to have reinforced my decision.

Going into this final race I was still hoping for some kind of miracle but I'd basically resigned myself to this being my last race in a Bethel Spring Series. I'd started thinking about a July 4th race here, to pay homage to the memorial and the history of the races while not stepping on any retail stores' toes, but on April 13th I really wasn't talking about it much.

However I was doing some informal surveys to see what the racers thought of a move up to New Britain or other points slightly north, ultimately asking for help publicly in October 2014. Ultimately this all came to fruition when we secured two venues, New Britain and Rentschler Field, for the 2015 Aetna Nutmeg Spring Series).

With that, here's the final clip from Bethel. I had a feeling it would be it and I hoped to win the race. When a break went up the road I briefly contemplated trying to bridge but the reality was that I'd barely trained and I'd be fortunate just to hang in the field. I felt super motivated for the sprint though, sort of a desperation I haven't felt since 2005.

Here's the clip.

Enjoy!

Thursday, February 05, 2015

Training - A Cat 3 Diet

No, I don't mean "A Cat 3's diet" although I suppose that's what I'm referring to in the title because, you know, I'm a Cat 3 and I'm dieting.

Rather than literally I mean it in the sense that I'm talking about a simple, no frills diet. It's the same way people talk about "what's a good crit bike for a Cat 3?"

That question has all sorts of implications built right in.

First, the assumption is that the rider, a Cat 3, will be buying the bike. It'll probably be discounted, maybe as much as an employee discount, but the bottom line is that the rider is paying for the bike. No fancy bikes unless the rider can afford it.

Second, there's this thought that the rider will crash the bike. When you think of what a Cat 3 crit rider should ride versus, say, someone doing a Gran Fondo, you think of different things. The Cat 3 crit rider "needs" something bombproof and easy to maintain. The Gran Fondo rider might be using a more delicate tool, more precise, more refined, perhaps gaining a touch of fragility in the process. The Cat 3 bike needs to be replaceable.

Third, the bike will be used hard. It's not a sunny day bike, it's a tool that the rider uses to propel themselves forward on the road. There will be bumpy road crits, the rider will use the shoulder to move up in a race, and riding through manhole covers and sewer grates will be normal and expected. The Cat 3 bike needs to be durable.

Workingman's bike 

You know where I'm going with this.

Diets can be based on a lot of things. Cleansing, protein, whey, no carbs, Atkins, all sorts of anthropological models, yada yada yada. To me those are all a bit more fragile than I want. They require more thought, more energy, more dedication.

They're not for me.

I've been dieting for 81 days, according to MyFitnessPal. 81 days. I emphasize that because when I started I was thinking 30 days ("a month") might be my max, maybe 45 days ("a month and a half"), and definitely nothing over 60 days ("two months").

I'm currently 18.5 lbs lighter than I was when I started, 160.3 lbs this morning. I'd started 81 days ago thinking that losing 10 lbs would be a dream.

Yesterday I ate about 1434 calories of food and went to bed not hungry. The day before that I did a ride and realistically had a net caloric intake of about 800 calories.

If you told me I could do that on Day 2 of my current diet I'd have said you were crazy.

I've been thinking a bit about why the diet is working. If I can put some of those reasons down here then maybe it'll help you with your diet goals.

You know, because I want everyone to beat me when I race. Haha.

Okay, maybe not. So if you promise not to get too much better than me, or at least hide it discretely when you're accidentally riding me off your wheel ("I'm sorry, I was thinking about that clip you had where you bridged that gap and the music that you use in the clips got me all psyched up and I started pedaling too hard" would work), I'll share my thoughts with you.

Keys to a Successful Workingman's Diet.

("Workingman" referring to the nickname for Cat 3 racers, i.e. "The workingman's category". Substitute woman for women.)

First, you have to be fat.

I see guys talking about how they need to lose an extra 10 pounds or whatever and I look at them and think, well, maybe if they cut off their arm they could lose 10 more pounds.

Because they're already skinny.

I'm not talking ProTour diet tips. I don't have anything to offer the skinny people. I'm talking about us regular folk with rolls and stuff. Heck, even after losing 18 pounds I'm still fat - right now I'm realistically at 20% fat, minimum, more like 22% fat. When I started I was in the 28% range.

You with me there? Then keep reading.

In 2010 I was realistically 13-15% fat at my lowest and I was in the 155 lbs range, seeing 149 lbs after a longer ride. I stopped weighing myself once the season got under way because my weight seemed to be stable at 155-158, so I lack the numbers from later in the season, but I suspect I got lighter. However I steadily gained weight from September that year.

So for me the key is to be fat first because that's the only kind of start point I've had for a diet.

Second, don't spend a lot of time thinking about food.

Be aware of it, sure, but don't spend the whole day thinking about it. I don't go about my day thinking about this food or that food. Food is a functional fuel for me, not much more.

A Cat 3 bike isn't the kind of bike you think about. You get to the race, put the wheel or wheels on, check the tire pressure, and ride the thing. It's a rock solid bike that doesn't need babying. Do you care what bar is on there? What post? What chain? Not really. If it isn't broken then you don't need to fix it. Get fancy stuff here and there to reward yourself, like a set of cool wheels. Overall though your mental energy goes elsewhere, not the bike.

My diet approach reflects that. I don't think much about food. I'm aware of when I last ate only because it's easy to eat 3 hours after a meal without realizing it. Making it 4 or 5 reduces the number of meals by one and that makes a significant dent in the total caloric intake.

However I don't go around thinking of what I am not eating, that I can't eat, or particular foods for whatever reason. Even when feeding Junior I manage to separate what he's eating (he likes pizza, fruits, bread, cheese) and what I'm eating (not much pizza at all, not much cheese at all).

Third, don't make it hard on yourself

This is key. Don't make your diet hard on yourself. I remember a friend telling me that "Such and such is serious about racing this year. He's on a diet - this morning I saw him eat some toast with a slice of tomato on it."

Yeah, if I did that I'd be eating my second breakfast about 20 minutes later.

The other thing that wouldn't work for me is "Hey, this is how you make this great food! Just gather these 22 ingredients, combine this, mix that, pour here, and voila, 114 minutes later you're ready to eat! It's fantastic!"

Right.

I timed how long it took me to get breakfast ready this morning. Yes, timed.

I was up at 6:30 or so, maybe 7:00? I don't remember. I wasn't 100% awake so that was normal, but Junior was asleep so I had less distractions.

Luckily I used a timer of sorts to prepare my breakfast - a microwave. This was my breakfast prep:

1. Pour coffee out of the very nice carafe (basically a sealed and insulated carafe so the coffee doesn't taste acrid, and as a bonus there's no hot metal plate thing to burn dripped coffee) into a coffee cup that I pulled out of the cabinet. Time: 20 seconds.
2. Put coffee cup of coffee into microwave, heat. Time: 1:37 (I've been trying to use something other than the 0 for the last digit and I've been using the 8 for a while so now I'm on 7).
3. While coffee is heating put the following in a bowl: 1 cup old fashioned oats, 1/8 cup raisins, 1 tbsp sliced almonds, 1 tbsp brown sugar, water to cover it all. Time: 0 (since I do all this while the coffee is heating).
4. When the coffee is done switch the coffee and oatmeal. Heat/cook oatmeal. Time: 2:30 (using the 0 there).
5. Move coffee and oatmeal spoon to the table while oatmeal heats/cooks.
6. When oatmeal finishes bring bowl to table.

Overall time required to prepare breakfast? 5 minutes, max. It's easy. It's not taxing mentally. Easy to log in MyFitnessPal. Easy to eat.

454 calories. And I'll be good for 4-5 hours.

That's a Cat 3 breakfast.

Fourth, avoid sugar or sugar substitutes.

I'd have argued with this before this diet but now I'd agree that eliminating sugar seems to be helpful. As a corollary eliminating sugar substitutes also seems to help, because the sweet taste makes me miss sugar. Eliminating the taste altogether works better for me.

In 2009, my first diet, I adopted the "bike shop diet" at times. We said that if we were tired a great pick me up was getting a Hostess Twinkies and a Coke.

Bam, instant energy.

And an almost instant sugar crash.

Of course there was an easy remedy - another Twinkies and Coke.

So in 2009 I drank Diet Cokes or Diet Pepsis. One of my standby meals was jam on bread (aka "sugar on carbs"). I ate 100 calorie snack bags of sugary snacks. I had sugary protein shakes. So on and so forth.

I spent a lot of time in a bonky state, dizzy with hunger. I was working a job that required moving around a lot so that helped stave off the bonkiness. I'd sometimes walk around virtually blacked out vision-wise because of these massive head rushes when I stood up.

The reality was that I really wasn't dieting in any kind of sustainable manner.

This round of dieting (which makes it sound like I diet all the time but this is only my second diet in my life) I inadvertently left out sugar early on. I was on such a strict low goal that even a teaspoon of sugar in my coffee seemed wasteful.

So I cut out the sugar.

I also cut out the diet sodas, inadvertently. I decided separately, before the diet, that I really didn't want to pay for drinks, whether going out or even for home, so I for a while I've been drinking just water when we go out. Additionally I hadn't bought sodas or seltzer for a while from the grocery store.

The combination of not much added sugar (and no fake sugar) significant changed my energy levels. I've kept some of the same foods in the diet rotation from 2009, so many of my foods I'm eating now I ate back then. Carbs and proteins, mainly, with certain vegetables and fruits. The changes have been the elimination of regular sugar/sugar-substitutes. This has led to a much more consistent energy level.

In the low calorie days, early on, I definitely had my share of head rushes. For the first week I was fighting the normal bonkiness, with the accompanying shaking and dizziness and cold sweat. However this changed pretty quickly. By the second week of my dieting I realized that I wasn't bonking. I was hungry, okay, but I wasn't dizzy or shaking or breaking out in a cold sweat.

As the weeks went by I realized that I was getting to noon or 1 PM or even 2 PM without feeling excessively hungry. I thought it might be the lack of (added) sugar in my diet. The couple times where I had a (deliciously sinfully incredibly good tasting) sweetened coffee I had a ton of energy for a bit and either got really bonky afterward or went 1000 cal over my goal (I did that once).

So for now I'm avoiding sugar.

For those that see me downing Cokes and RockStars and coffee muffins before races you may wonder what I'll do before races. You know, I don't know, this is uncharted territory for me.

Summary

Overall my diet is pretty straight forward. A Cat 3 diet, if you will. No frills, only a few interesting out-of-the-ordinary things (for me it's the Greek yogurt smoothies I make), easy to prepare, easy to eat, no real mental energy expended.

The reality is that I may be able to extend this kind of diet for a while. I don't have aspirations to turn pro or anything but I race for fun and, trust me, it's a lot more fun when I'm not groveling at the back of the field, praying they slow down. Fitness helps, of course, but I have no idea how much training I'll be doing because I don't know what my schedule will look like even in a month or two from now.

However, regardless of fitness, being light goes a long, long way toward making races more fun. When I accelerate an extra 10 or 20 pounds of weight out of every corner it gets a bit tiring.

 Early 2010, 155 and getting fit. The red bike before it was red.
Double Peak in San Marcos, CA.

I even see off-the-bike benefits. For example carrying Junior has become easier. I had that epiphany after carrying him around a model railroad show for an hour or two. At that point I was a good 10-12 pounds lighter. Suddenly Junior, who tips the scales at about 29-30 pounds, was more like a 17-20 pound kid. That's a huge difference in carrying weight when walking around the Big E.

Another benefit is I can wear the almost new clothes I had in 2010. I only had one year where I fit those clothes and the "heavy" (bodyweight) clothes I have are pretty worn out. Now I have a stack of clothing to choose from that are virtually brand new.

I can see this round's diet being sustainable even during some decent training. I had started the diet with the expectation that I wouldn't be able to train. However, after doing some "make up rides' to expend some excess calories, I find that I'm more fit now than I was during the summer. Even just six weeks into the diet, when I did a few warmer Christmas rides, I felt great climbing the hills with lower weight and higher sustainable power. I went looking for comparisons in climbing the hill out of the complex but ran into a problem - I was pedaling with much more power in December than I was in August or whatever. I climbed the hill on Christmas Day in 0:58 or so, even slowing at the top, and in August/Sept I did it in 1:15-1:20, 2-3 mph slower.

We'll see what happens in the races. In Blackhawk Down one of the characters says, "Politics goes out the window when the bullets start flying." Likewise all this talk about weight and calories and training and stuff goes straight out the window when the race actually starts.

After that it's all about using what you got.

See you out there!

 Picture from a finish at the Rent from slightly skinnier days (2011 or 2012).

Wednesday, February 04, 2015

Helmet Cam - April 6, 2014, Circuit Francis J Clarke, 9th

Here's another helmet cam clip from the 2014 Outdoor Sports Center Bethel Spring Series. In this one there are a few off the front. However I thought there were a good 15 or so riders off so I thought we were sprinting for 16th place or so. Finishing 5th or 6th in the field I figured I would be lucky to have cracked the top 20. My math was pretty bad though and I ended up 9th in the race, 5th in the field. A jumbled sprint, I could never actually go.

Second to last of the Bethel Spring Series.

Enjoy!


Tuesday, February 03, 2015

Helmet Cam - March 23, 2014 Bethel CDR Gold Race, 7th

I thought this was up since I watched it regularly on my computer but when I looked for it for someone else I realized that no, it wasn't up.

It's up now.

Although the Bethel Spring Series won't be happening this year we're moving to New Britain and hopefully one other venue for the new Aetna Nutmeg Spring Series.

I hope this clip helps get you psyched to go racing soon.

Enjoy!


Sunday, February 01, 2015

Racing - Mental Freshness

1986, somehow made the GFox flyer.

2015 marks the beginning of my 33rd season of racing.

Now, I can't boast about my palmares like many other riders. I have zero national titles (in fact I never entered a National Championship race), I have never won a race between May and August, I've never won a one day race per se (like a once-a-year race), and I routinely get shelled by brand new, never-raced-in-my-life-before riders.

But I love to race. I just love it. I've loved it since I started racing, through all sorts of trials and tribulations. This January I did a couple 3+ hour rides and a whole slew of 2 hour rides.

On the trainer.

For me I enjoyed it, but others consider a 3 hour ride on a trainer torture.

Front row in the Tour de Michigan.

So what's the secret? Why am I not burnt out on racing?

It's hard to say but it's a number of things.

First off, I love to race.
Second, I have realistic expectations.
Third, I accept that there will be off years. Years, not weeks or days or months.
Fourth, I set some long term goals.
Fifth, I accept life events that are out of my control.
Sixth, I do no structured training.
Seventh, I reassess my own abilities and do occasional honest, no-BS self assessments.

I Love to Race

I love to race. I love the technical stuff (aero, fit, stuff like that), the tactics (drafting, cornering, permutations of drafting and multiple people around me), the fitness aspect of it (when to burn what matches I have and if I burn too many can I find another match somewhere?), and finally the human part of it (some of my most satisfying races have been so because either I worked for someone or someone worked for me).

I've stayed fresh racing for most/all those 30-odd years. I've never wanted to quit racing per se. I've had a number of years where I didn't want to promote races (I've promoted races since 1994, mainly the Bethel Spring Series), but I always, always, always wanted to race.

1988?
Marty, in the middle, just soloed to a win. I won the field sprint, Ed, to the left, got second in the sprint.

1988.
No team kit as we didn't hold a race the prior year.

I've said this before and I'll say it again. Let me do some base miles in the winter and then let me race 3-4 times a week for the summer. I'll be happy doing all my rides in races from March - September. For easier days I'd just sit in or drop off, harder days I'd attack and such, and on target days I'd try to do well.

Managing Expectations


A big part of my enthusiasm is understanding my limits or, in corporate terms, "managing expectations". I see a lot of riders quit when they hit their developmental plateau mainly because of a combination of genetics (most important), time, and focus. The rider can't accept that they're close to their genetic limits (or sometimes time limits etc) and they stop.


I understood my limitations long before powermeters existed. My best 40k TT was a 1:03:30, my fastest ever TT was a 25.5 mph 7 mile effort. In hills I get dropped by M50+ women who don't race but who are fit cyclists (M50+ is a polite way of saying "a 53 year old woman"). I did a 10k mile year early in my life and DNF 44 races or some stupid number that year. Decades ago I accepted my position as a weaker rider who could sprint and worked with that.


A newer racer asked me why I don't lose a bit more weight and do more hilly races. I asked him why he didn't lift more and make his 1000w peak a 1500w or 1800w peak. He said that was a bit ridiculous and then realized that he was asking me the same thing, albeit in a different manner.

I can't think of a better way to explain that than the following: if I was close to 0% body fat, with a lean body weight of about 130 lbs, my w/kg number would still be in the 3.6 w/kg range. This is at ZERO percent body fat, 40+ lbs lighter than I am now.

The reality is that I won't be a 4 or 5 w/kg rider, ever. Heck, even if I doped I wouldn't get very far. I understand and accept that. That other racer took some time to assimilate what I said, to accept that it's not realistic for me to try to become a 4 or 5 w/kg racer. Ironically he used to be an elite athlete in a different sport, looking like a sprinter, all muscular and stuff.

A different way of looking at it is to say that my FTP is so poor that even a 50% increase (talk about a lot of doping!) would only put me in middling Cat 2 or "a pretty strong Cat 3" territory.

Crashes/Risk


Others also stop because they can't handle racing in a field, have a crash, and stop because they don't understand what happened in the crash. Without understanding why a crash happened (and potentially how to prevent it) it's very easy to become so neurotic about crashing that racing becomes impossible.

It's critical to learn and practice field/peloton skills, things like bumping and touching wheels and such. Without those drills there's a huge unknown area of riding that you can't possibly understand. If you practice bumping and touching wheels then those situations become a little less foreign.

It's like driving a car - if you never lose control of the car then you won't know what it's like to do so. I went to a parking lot in the snow to learn how to drive in the stuff, doing laps in a school parking lot for literally 2 or 3 hours one night. Fortunately everything went safely and it gave me a lot of time to learn. I did the same with my first girlfriend when I was helping her learn to drive. The first few times she let the car go it was a bit scary because she didn't have any of the right reactions in her head. After an hour or two of drills in a deserted, snow-covered parking lot (including a drive by and short conversation with a curious police officer), she was fine. She counter steered into skids, she could modulate the brake pedal much better (pre-ABS days), and she could pump the pedal if the tires locked under braking.

We were on the road, maybe a day later, when the tail end of the car went sideways while on a pretty busy road. My girlfriend immediately counter steered and regained control of the car. I was a bit freaked out but she'd handled it just fine. All the practice she'd just done came in handy and we continued on without a problem.

In bike racing I've had my share of crashes. It took until 2009 to break a bone, in a pretty hard shunt in a training race. Someone swerved across my front wheel so hard it was practically horizontal before I realized what was going on. I actually can't believe the rider could swerve so rapidly so far, it was that quick and violent.

Putting a good face on.

I understood what happened, I understood how I could have avoided it, and I've made some minor adjustments to how I race based on the crash.

However that was my first broken bone. Risk-wise I know that this kind of incident will virtually never happen. I accept that risk. The Missus trusts my judgment, both during races and in situations like this where I assess risk. Without her blessings, without a deep understanding of the risk assessment thought process, I'd have been a racing statistic as well.

Accepting Underperforming Seasons


Another aspect is my Zen approach to a season, if you will. After about 10 years of racing I got much more casual about writing off a season. I have an idea of how I'll go for the year based on March and April and if it's not that great then so be it, it's not a big deal. If the season doesn't start well I don't think it's worth it to train like mad to have a good August or whatever. I did that once or twice and the amount of work and sacrifice to have a few weeks of good racing just wasn't worth it.

In 2012 at Bethel in the last race I stopped after a couple laps to say hi to Junior.
Absolutely worth it.

If I'm underperforming (meaning any year except the ones where I've been on fire), I try to have fun with the racing, do what I can, and think about a better year in the future. In 2014 I barely trained and I had fun until I had 3 DNFs in a row in August. This year I'm almost as light as I was in my second best year 2010 and I have a lot of hours (for me) in Dec and Jan. I have no idea what my season will be like but I'll find out in March and take it from there.

Long Term Goals

I try to set realistic goals for myself. My last major goal thought was in 2010, when I simply wanted to see how I did. In 2011 I told myself no serious racing until 2017 when my racing age would be M50+, so I essentially wrote off 6 seasons immediately (because we wanted to start a family and I figured only when our kid went to kindergarten would I be able to train a bit). This year I hope to do okay, and if my first races go okay then I'll think about specific target races in the summer.

My long term goals include stuff like actually winning a summer race, something I've never done, or being in a break that makes it to the finish. I'd like to be able to pull. I'd like to be able to help teammates. I'd like to be part of some spectacular teamwork during a race.

Accept Life Events


One thing is my racing has gone up and down naturally with life events and I never really fought these ups and downs. When I was single/dating but otherwise not committed (no kids, no marriage, etc, although I did own a bike shop) I was racing tons, training tons, etc. All my money went into bikes. I had this reverse snob thing going where if a rider's car was worth more than the bike rack on top of it then they weren't as "hard core". I realize now that that's not necessarily true, but at the time I was driving a $1 car with a $500 roof rack and about a $1250 bike on said rack.

$1 car, $500 rack, $1250 bike.

There were years where things were tougher outside of cycling, like when my mom was sick and then passed on 3 years later. I started that period, 2000-2003, weighing about 155-160. I spent all my free time with my mom (my parents were living overseas when she was diagnosed so she moved in with me for 2+ years - I brought her to all her appointments etc for a while). Toward the end we had round the clock bedside time with her, taking shifts sitting next to her and talking or whatever, and I really didn't think about the bike much. When my mom died I was 215 lbs or so and rode maybe once every 3 weeks, still managing to place here and there (Cat 3 Crit Champ 2002) even though I had to size up my bike (to a size M Giant) so my legs wouldn't hit my gut as hard. I was so fat I didn't recognize myself in a picture from that era.

About 200-205 lbs in this picture, spring 2004.
Note the size M Giant - I had to use it to keep my gut from getting in my legs' way.


I had promised my mom to win the Bethel Spring Series and the Cat 3 Crit Championships just before she lost awareness of her surroundings. After she died I trained hard again, driven to do well. It took a couple years to win Bethel (two Series before I could win it, and then I barely managed), another year passed before I got the (2006) Cat 3 Crit gold medal, but I did it.

No Structured Training


I've gotten burnt out on training so I don't do structured training. The last time I did intervals with any regularity was probably 1990 or something, in school. Nowadays most of my attempts at intervals blow up after 20 or 30 seconds. I JRA when I train, do whatever I feel like, I motivate thinking about racing. I train only so I can race.


2010, best year since 1992. 155-158 lbs.
Photo John Specht


Readjust Based On Changes

Over the years I've lost a solid 20% of my top end speed in a sprint. I virtually never break 40 mph nowadays and often I'm sprinting at only 37-38 mph.

A good sprint toward the end of the SUNY Purchase Tuesday Night Sprints.

I remember being upset that I didn't break 44 mph in any of the 10 or so sprints I did that night. A fast sprint for me there (slight downhill, cross tailwind) was 46 mph, and there were a number of riders that were as fast as me.

For the past few years I've struggled to sprint well against the 3s but I can hold my own with the M45s. I'm starting to accept that and am starting to do more M45 races.
 For me this is huge, as I still don't think of myself as a Masters racer even though I'm closer to 50 years old than 40.

This clip was the Nutmeg State Games from 2014, same course as the above link from 2006. I missed the break (teammate and former M35 Canadian Cross champ in it - he won), I missed the chase (Frank McCormack, ex-pro, driving it), but I could handle the field sprint. This was the first Saturday of June. On the same course against the 3s I got something like 20th in the field sprint, and I was so far behind the winners I didn't even see what team they raced for.


In terms of training for the above race I actually did very little, due to life stuff. I rode 50 min in the week of June prior to the race. 8 hours in all of May. 7 hours in all of April. I knew I didn't have much training in my legs so I did what I could. I suffered here and there, I took joy every time I could make an effort without shelling myself, and getting to the field sprint was an unexpected bonus. Winning it was an absolute shock.

Goals for 2015

Right now my goals for 2015 are as follows:
1. Do reasonably well in the Cat 3-4 races in the Aetna Nutmeg Spring Series. And promote some good races in that Series since I'm the promoter.
2. Try to win a summer race. This is a forever repeating goal so it's automatically on the list.
3. Be strong enough to finish or partake in some of the races that I couldn't finish or partake in during the last few years. In 2013, for example, I was in at the end of the CCAP Kermis. In 2014 I got shelled a lap or so into the race.
4. Help others (teammates, friends) in races.

Danbury Crit, 1991? I got 4th, another summer race I didn't win.


Thursday, January 29, 2015

Training - Diet, Riding, Life

I keep starting posts and then leaving them because I didn't finish them. Then they get sort of stale because of time related events in the post and it becomes one of those "well there is a story in there so maybe I'll pull it out and do that bit as a post some other time."

Then it becomes another one of the 200+ drafts I have (there are 213 to be exact, with 1219 published posts).

So whatever I get through right now I'm going to post.

Diet

First, diet. I've plateaued pretty hard and it's a bit demoralizing. I keep reminding myself that I'm 17 or 16 or 15 pounds lighter than I was when I started (note how that number shrank a bit as I listed it?). Still, though, to be on the cusp of breaking the 160 lbs barrier then sitting at 162 lbs is not really inspiring.

The thing is that I'm still pretty fat - using the "what do the various body fat % look like?" chart I'm still in the 20-22% fat area. My lean weight seems to be in the low-mid 130s, so 10% body fat would mean 145 lbs or so.

That number is sort of insane.

Still, though, it means that I ought to be able to get into the 15% range, and that would be in the 150 lbs range. That's pretty low but it seems sort of attainable, maybe as a long term goal.

For now, though, I want to drop into the 150s, like 155 lbs or 157 or something in that range.

The problem is that I've gotten used to going over the calorie count and then riding to burn some stuff off. I think, though, that I've lost some muscle mass, especially in my upper body. The problem is that muscle burns energy and losing that mass means my body has reduced its energy requirements. This requires me to adjust the calorie goals downward, but I don't know by how much.

For now, though, I'm just trying to get back into the right caloric range each day, not going over by 300 or 400 calories consistently. I've even upped my number to make the goal more attainable, from 1510 cal to 1690 cal per day.

Riding

The upside to overeating, relatively speaking, is that I've been riding a lot to try and burn off some calories. I'm feeling better on the bike, surprisingly so, which means that I'm really overeating. When I'm dieting aggressively I really can't ride well because I have no energy, so if I'm riding well it means I'm eating way too much.

However, with my weight in the lower 160s, it's reasonably acceptable. I want to be in the 150s but if I can ride like this then that's kind of neat.

I'm starting to dig through my kits to find size S shorts and size S or M jerseys. Size M jerseys seem a bit baggy now and even the very tight new fangled Verge Triumph size M (it fits super snug) is wrinkly. Snug, okay, but wrinkly. I never thought I'd fit into it and now I want to see what a size S is like on me.

Go figure.

A huge benefit to losing weight is that I can sit back a bit more on the saddle. The main reason I sit forward is because my legs hit my gut. Only when I get skinny can I sit back a bit more on the saddle - that's really only happened in 2010 recently, and now, again, in early 2015. It's cool and I like it.

In 2012, I think I was almost 180 lbs.
Photo by Heavy D I think.

In 2010 at about 158 lbs.
Photo by RTC.

Life

The biggest thing for me has been Junior. He's progressing in leaps and bounds.

One of the things that really surprised me is his reading memory stuff. We read a book or two to him each evening before he goes to sleep. Often I'll read the same book or two before his nap.

One of his favorites is "Goodnight Train", a book about a somewhat psychedelic train that kids get on and everyone, including the train, goes to sleep at the end of the book. It's great to read it and have him get quieter and more still and have his eyes fluttering shut and watching him pass out.

The other night the Missus was reading it to him but with a twist - she left the last word off of each sentence. I was a bit worried because I couldn't remember the words, and I was reading this to him all the time. I figured it would frustrate him to not know the words.

Because we still have a video monitor in his room I could hear the Missus reading to him. To my absolute shock he completed all the sentences with the right word, albeit pronounced like a kid. It was so cute to listen to him finish the sentence.

"The goodnight train gets set to…"
"…roll"
"It's being shined and filled with..."
"…coal"
"Wash the cars off with a…"
"…hose"
"Scrub the engine's dirty…"
"…nose"

Incredible.

A different day we were at the supermarket, Junior and myself. He was a bit stir crazy from the cold weather. Temps in the single digits and teens made it a bit cold to go out and play so instead I let him run around a bit in the store.

At some point I figured we really ought to get going but he wanted to keep playing. When this happens I typically pick him up and distract him. This time I carried him over my shoulder and tickled him a bit. He squealed with delight, laughing that honest kid laugh, the one that only kids have, so full of joy and completely unrestrained. I could see all the grandmother and mother types turning and smiling and saying nice things as we went by them.

I realized that I was so lucky to share that moment with him, along with all the other ones that I've had with him.

When he gets a bit fussy I sit with him and pull a blanket around us and ask him about all the things he did earlier in the day.

"Did you go pee in the potty?"
He'd nod affirmatively. "Sticker a Dusty Crophopper."
"Did you go to the store?"
"Running. Help Daddy with numbers."
"Did you walk on the curb?"
"Wait for the car!"
"Did you eat pancakes in the car?"
"Uh-huh."
"Did you make a tower with Legos?"
"Orange and blue and red."
"You were so good today, you did so many great things."

This calms him down and he starts talking about something, random stuff, stuff that stuck in his head.

"Lightning is a red racer. Fire truck a siren a police car. What is dar? Yaby (library). Bus da Legos."

It's times like this that it's hard to think of my diet or training or whatever as important. It is, sort of, but at the same time it's so inconsequential.

Well, maybe not. Over the weekend we went to the Big E where they had a hobby railroad show. Everything was at adult height, so at my chest or so.

The problem was that this was just above Junior's head. The solution? Carry him everywhere.

We were there a solid couple hours and Junior is now almost 30 lbs. Normally my back would be protesting loudly within 5 or 10 or 15 minutes but not that day.

Then I realized something.

I weighed 17 or 18 pounds less than I did just a couple months ago. This made Junior feel like he weighed just 11 or 12 pounds, not 29 pounds. It ended up that although I was tired after carrying him around I wasn't in pain or anything.

So I guess the diet and stuff does help taking care of Junior, even though I didn't realize it at first. It's all a big circle, one thing affecting another. That makes me wonder.

I wonder what the race season will bring.

Wednesday, January 21, 2015

Training - Diet Plateau

I'm still here.

It's been busy at home with all sorts of stuff going on. One thing that I've done is sacrificed a lot of stuff in order to ride. It means less blogging (as if I was blogging a lot before), less working on the bike (aka I've done zero mechanical stuff), less everything that I do in my free time except for the riding bit.

I'm focusing on the riding not because I want to get in shape but because I'm still working the diet angle of things. I think I'm inadvertently getting in shape, if only because I'm pedaling.

A friend said that his problem with riding has to do with rpms.

"Rpms?"

"Yeah, the problem is that I have a lot of zero rpm days."

Ah. I have the same problem.

I looked at my Strava the other day and apparently I did NINE hours last week. That's as much as a summer month in 2014, and I did it in a week in the dead of winter.

Okay, so I had a zero hour week also.

A couple weeks ago I hit a rough spot, consistently up a couple pounds, after staying at 166-168 lbs for a week plus. Something happened in my body, I think it was adjusting or something (maybe it was the non-riding?), because without me taking any drastic action the weight started to shed again.

Now I've been plateaued at about 161 lbs, so it's 5-7 lbs below my previous plateau. More significantly I'm about 17 lbs my start point 60-odd days ago. I've basically lost the weight of my bike at this point.

I remember these plateaus from before. I don't know how they work, why it happens, but it seems that my body sort of resets at different weights. I hope to drop one more plateau, in the 156-158 range, and it would be awesome if I could hit a second plateau, perhaps in the 151-153 range. In a month I should be able to lose 6-7 lbs. In two months, maybe 10-12 lbs total. Weight loss tapers so it's easier to lose the first 10 lbs versus the last 10 lbs.

Dropping below 150 would be dream, but really, at this point, any additional weight loss is a bonus.

My food/diet has been pretty consistent through the whole process. I've been eating virtually the same meals 80% of the time; sometimes I adjust the portion, to reduce calories (and then to return it to my "regular" portion). It's easy on a number of levels. In MyFitnessPal, my recent foods show up at the top of the list. With only a few standard meals (oatmeal, chicken and rice, recently steak) I only have to scroll down a bit, check a bunch of boxes, and I have my meal in place.

(Note: on the mobile version this isn't the case, so I try to add foods on the laptop versus the phone.)

Food adding page - I've checked my 454 calorie breakfast for this morning.
With my less aggressive approach I have a 1690 calorie daily budget, based on a 161 lbs weight.
Earlier I was trying to attain as low as 1300 cal.

You can see that I had recently eaten some of Koichi's leftovers (mayo!). Toward the bottom of my recent list you can see that I had a smoothie, I think it was a few days ago; otherwise I normally have the oatmeal. Junior even tells me it's time for me to get my "cereal and raisins".

I often "pre-add" my foods, especially if I don't know them. I put them in before I eat them to get an idea of my overall caloric landscape. This has been significant a few times where I realized that I simply couldn't afford to eat certain foods. The numbers put a stark reality to the food, versus looking at the food on the table and thinking, "Well, how bad could it be?"

Horrible.

I recently changed my overall strategy to include a bit more fat. This is why my breakfast list was a bit wacky, in the past I didn't eat stuff that Koichi didn't want, I either tossed them (if they were older) or saved them for later (if fresh). t realized that I wasn't getting the nutrients I needed, as evidenced by some annoying sore things in my mouth. With a better diet, a couple multi-vitamins, they disappeared in a few days.

After that I decided to include more fats. Previously I'd been limiting myself to about 30-50g of fat per day. Now it's higher, typically 40-70g of fat. I'm still eating carbs and such, I'm not limiting myself on really anything.

Except sugar.

I've realized now that sugar really makes me feel hungry, it gives me really inconsistent energy levels, and it's something that seems to affect me pretty significantly. Also, in my physical, I had yet another "pre-diabetic" level of some hormone thing. For years the doctor has asked me if I actually fasted before the blood test, and for years I had. Apparently my blood sugar thing isn't quite right.

So, with the energy level stuff, the hunger stuff, and the blood test stuff, I've been pretty motivated to avoid sugar. I've had my coffee black all but three times in the last 60-odd days, and only once did I prepare it anywhere near my normal "I like a little coffee with my sugar and cream" ratios. That night was the night I lost track of time as I hammered away on the trainer for 3 hours, couldn't get to sleep for another hour or two, and basically wrecked my schedule for the next week.

I can't remember if it was the same night I actually had some desert.

Whatever, it's not a good thing.

I have to think about my food approach for races. Normally I load up on sugar, getting that cheap/fast energy and sacrificing any longterm stuff. I'm thinking now that a less sugar oriented thing might be better.

One thing that I've done is had a couple of the organic pouches we get for Junior. They are fruit and veggie based, they're easy to digest, and they seem relatively healthy. It may be that I'll be eating them instead of a traditional gel or whatever.

So that's the food stuff...

For now the rest of my life is the same.

I'm still looking for work. I'm starting to get the Aetna Nutmeg Spring Series thing going (replacing Bethel Spring Series), with two scheduled races and two more potential race dates, stuff I've worked on since last fall. The site is new and obviously not yet finished, but the ANSS site should be better shortly.

I'm also starting to settle into some of my Carpe Diem Racing obligations. A big thing is a fund raising ride in June, up in northern MA. Although it's primarily to benefit the Northfield Mount Hermon School, it'll be open to anyone. It sounds like it'll be a hoot, to be honest.

Other events include the White Plains Crit in June, the Tokeneke Classic Road Race, and a still-to-be-confirmed July 4th race in Bethel. I hope to be helping with the Aetna Silk City Cross race again, and there may be another event or two as well.

With all that it means that CDR will be continuing as before. I had some doubts about this recently so for me to decide this is pretty significant. However, this means paying some recurring bills, like the unemployment things, the liability insurance, regular stuff that any employer has to pay. CDR is a high volume, low net type business. If it wasn't for the extra events CDR did throughout the year it would have been a massively losing proposition holding just Bethel. Hopefully this year I meet my goal of netting (pre-tax) $500 per week/event; last year at Bethel it was more like losing $500-1000/week, and that's been consistent for a few years.

In the background through all of this there's Junior, who is growing in leaps and bounds mentally and physically. He's much more interactive, even compared to a few months ago. I've realized that I place him first and foremost, before anything else. I've walked away from people mid-sentence to attend to him (typically if he's getting into something he shouldn't, not when he's doing normal stuff). He can get into things pretty well now, like getting a small step stool to access the sink (and running water), opening doors, etc.

This is the set up he's playing with now (Pops built it with his suggestions).

Tuesday, January 20, 2015

Promoting Races - Trailer Stuff Again

Although it's been cold and icy out we used the trailer to move some stuff into the Missus's office. I got to the office just ahead of everyone else so I had time to walk around inside the trailer and take a few pictures. I felt pretty good about all the stuff I'd done to make the trailer a better "race event" trailer.

Trailer backed up to the front doors of the office.

One big thing is that I'm much more at ease driving the trailer around. I'd like some lights down low so I can see how much clearance I have when, say, taking a slow turn with a snow bank on the inside, but otherwise I'm much more relaxed when pulling the trailer. I used to be a nervous wreck but now it's actually very soothing and comforting.

I do want to buy a stabilizer / weight distribution thing for the hitch. What it does is basically put a lever on the tow vehicle so the trailer doesn't pull down on just the ball, it pushes down on a long "bar" if you will so the tow vehicle gets loaded more equally front and rear. This would keep the rear of the tow vehicle from getting pulled down (and the front from being pulled up).

It also helps prevent the trailer from swaying in windy situations, typically when a semi passes me on the highway.

On this day, with a lot of running water freezing on the much colder ground, I also thought that getting snow tires for the trailer might be good. It'll be less prone to sliding on snow and in the summer it wouldn't make much of a difference. I run snows on the tow vehicle year round since I only put 1000-2000 miles on it a year and I wanted tires for the worst conditions, aka snow/ice.

One Day Licenses and Annual Renewals go in those bins.

I always lose track of the One Day and Annuals so I got an inexpensive bin set up to hold them. I keep blank forms in two pockets and put the filled in forms in the third. Makes it super easy to keep track of them, and since they're wall mounted it's hard to drop the folder or whatever.

The drawers are for the different categories, for numbers and releases. Put in a filled in release, pull out a number. It's easier to find a release if you need to get it. It's also neater than tossing all the releases into one box or bin.

Tables fold up but I leave them down. Legs unscrew when the tables are up.

Power outlet - the trailer is wired for 110v.

The circle is a little vent. There's one down low in the back, one up high in front. It's for air circulation.

The fuzzy thing hanging is a duster.


Carpe Diem Racing has a new site, revamped if you will. This will become the new central site for the events that CDR promotes or works.

Tape.

I have white duct tape for finish lines. The black duct tape is to border the while, but often it's not necessary. It's nice for a deluxe finish line though.

The blue painter's tape is for posting results. It makes it much easier to pull down all the tape at the end of the day. We also post any notes/signs/etc using the blue tape.

Yellow caution ribbon is for marking areas off-limits and such. I have a bundle of 50 cyclocross type stakes for staking out such areas.

Notes for registration folks from the last event we did, the 2014 Silk City Cross.

People inevitably ask about start times and such. We post that stuff between the two side windows so we have a copy and we don't waste 200 pages of paper printing out flyers that get tossed after a few views.

Tie down straps.

There's a bunch of stuff tied down in the trailer. I have more straps ready to go.

Note the lights? There are 12v dome lights, which I had on. There's also four 4' long 110v fluorescent lights which are not on - they're hooked to the 110v circuit.

Poster from the old days.

I wanted to put up a poster or two. This one is real, it was really signed by local star Mark McCormack and his teammate Bart Bowen. Ironically Mark's brother Frank didn't sign it but I've actually raced against him on a day I had the trailer at the race in 2014. I'll have to get him to sign the post if I can get him and the trailer in the same location.

Tables, sewer grate covers, cones, toilet paper.

Promoters can never have enough toilet paper. The day that you think you don't need more is the day that the portapotties weren't restocked and it's 77 degrees and sunny and 200 extra racers show up unexpectedly.

And there's no toilet paper.

I have 3 or 4 or 5 such packages strewn around the trailer and the tow vehicle.

You can see the top of one of the stacks of large cones. There are 10 or 12 in one stack, 13 or 15 in another.

Other things include a camera tripod, ladder, tall step stool, chairs, some other stuff.

Two tents.

Both have a couple broken pieces so I need to fix them up.

We moved a super heavy desk (visible) and two file cabinets on this trip. We stayed well below the trailer's 3500 lbs load limit, and I put the desk stuff over the rear axles. The trailer handled well.

Small cones, gas can, and a fire extinguisher.

After a minor engine fire back in the day I've been a fire extinguisher nut. The trailer has a dedicated fire extinguisher mounted to the wall. Go in the side door, look down and right, and it's there.

Small cones for minor things. I have about 6 or 8 left of the 20 or so original. I have about 6 or 8 left of the 20 or so old large cones. I have 25 new large cones.

I have to get a couple more things for the whole set up. Every year there's a refinement or two that I can do and this year is just like the others.

I'm starting to ramp up stuff for the new Aetna Nutmeg Spring Series. Stay tuned and hope to see you out there!

Wednesday, December 31, 2014

Training - Year End 2014

So Strava has this cool thing where you can put your year into a video of sorts.

Here is mine.

Presentation is everything - it's a generic presentation in terms of images and music but it makes it look so much better. It's like some pictures we had taken by a local photographer Matthew Wagner (he's the one that did our engagement and wedding pictures way back when) - instead of just reviewing the pictures the photographer did a presentation set to music. It made the images much more than just a picture, it made them emotional, vibrant.

Or, well, you can see for yourself.

My dad was so proud of me, I'm sure
Photo by Matthew J Wagner

So, like that, is the Strava thing.

My stats for the year are definitely on the lower side of things. In 2010 I did something like 450 hours, it's the only major stat I remember. I did something like 150 hours before the first Bethel, although I think I counted from December 2009 - November 2010. I was light, I was training, and the results showed.

This year was a bit less cycling focused, which was fine. The big thing was looking after Junior, who is 2 3/4 years old now. He's talking, he is learning like crazy, and he remembers obscure things from literally 6 months prior. At the doctor's office he pointed at a jar of tongue depressors.

"Sticks for the mouth."

The last time we'd been in a doctor's office was 6 months prior. I was shocked at his memory that moment.

That kind of stuff really overshadows anything I might accomplish cycling. Racing is fun, of course, but this is the end of my 32nd season of racing. I've been about as good as I can get in the past, I dedicated maybe 8 or 10 years to cycling 100%, and I'm totally okay with racing a bit less than at max.

I spent more time with Junior than getting ready to race this day.
I wouldn't have changed it if I could.
Photo by Matt Stuart, obviously

I did 158 hours this year. I did about 8,000 meters of elevation gain, so 24,000 feet. In terms of numbers it's not much. One rider that follows me on Strava would have done the same hours in 7 weeks; it took me 52.

I got about ten kudos for every hour I rode so that was nice. There are a lot of people that not only follow me but pay enough attention that they give me a thumbs up when I get a chance to ride the bike. To me this means the most. I recognize all the names, they're all people that I've become friends with in one cycling related way or another. Many are distant - I've never actually met them. Some I've corresponded with at length, giving them advice about racing and such.

The kudos they give me is sort of a manifestation of what drives me to continue with my involvement in the cycling community. I've been thinking about this a lot recently, the "why do I promote races" and "why do I offer help to other promoters".

I realized that it's not a business thing for me, although technically I'm trying to make money doing it. My accountant wife would argue from a fiscal point of view that since I'm minimally profitable it might be more efficient to not do any of it at all. She doesn't, of course, because she understands at some level, maybe better than I can define, what cycling means to me.

When I commit to someone to help them I'm committing to that person. I'm floored by the efforts and the results that two promoters make and get, those of White Plains and Tokeneke. Both events are things I wouldn't want to undertake on my own but the two pairs of promoters have gone out and created events out of nothing.

The kicker is that both promoters were first year promoters the first year I helped them. When you think about how much you didn't know when you first started racing, it's incredible to think about how much they accomplished going into these huge, full blown events without any experience promoting a race. The Silk City Cross race was also a first year event when I first helped, and the strength of the Expo team really helped pull together the event.

Anywho…

From a technical/bike point of view 2015 really had very little in terms of changes - no redoing my wheel set load out, no new frames, not even a new derailleur or anything like that. I did get my BB30 shells reamed so my bearings fit properly. This wa the first year my bike was semi-quiet.

Another thing was I got my custom stem, placing my drops properly relative to the bottom bracket (cranks). In 2013 I literally couldn't control my bike in sprints because my weight distribution was off just a bit. In 2014 I had no such problems.

Bike with my favorite wheel set, the Stinger 7/9 wheels.

I didn't realize how significant that was until a few months into the 2014 season. I won a lot of field sprints this year. Apparently the drops being 3 cm lower makes a different. Unfortunately none of those sprints were for a win. Still, though, it's better than last year, where I struggled in the sprints.

My only actual tangible prize this season was getting the bronze medal in the M45+ crit (Nutmeg and USAC).

Podium picture with Junior

With my minimal training I struggled at the limit to just finish races. By August my lack of training caught up with me - I got shelled in three races in rapid succession. At that point I decided to stop racing for the year.

I started to diet. I am lighter now than I was at any point earlier this year. I hope to continue the weight loss, to start the 2015 season at a lighter, more race able weight. I'm not as concerned with fitness, but whatever fitness I gain I want it to move a lighter, more efficient body.

2014 was good but 2015 will be better.

A huge thing for us is that the Missus is striking out on her own starting, well, tomorrow. Her first day will be January 5th, but technically today is her last day at her current firm. Tomorrow she'll be an independent small business owner.

The sign outside their office - the partner Harolyn surprised the Missus with the sign today.

In a parallel thought I need to start working. Being a stay at home dad has been great but it doesn't increase our income; I need to bring in some money from outside of the household. I'd like to stay in the cycling world for a number of reasons. The cycling world is realistically not as lucrative as, say, IT, but it's something that I've been passionate about for literally decades. In that time, as a couple friends pointed out, I've built some solid equity in the community.

However, the reality is that I need to earn money, and that could take form in any of a variety of career paths. Ultimately I don't know what I'll be doing for work.

Because of that I have no idea what my schedule will be like in 2015. This is why I can't think about training or race schedules or whatever. I have no idea what I'll be able to do so I can't plan on anything.  In a way it was sort of like when we wanted to start a family. With the unknown in front of us the only thing I could plan on was not making plans. I went into 2011 and 2012 without making any seasonal goals or plans. Back then I didn't want to share the family plan thing so I didn't say anything on the blog. This time it's not quite so sensitive so I'm okay with blurting it out.

Dieting is unique because it allows me to prepare for an unknown season. I can diet while looking after Junior. I can't do sprints while Junior sits at home or at the playground. I hope to be able to train, of course, but I simply don't know how that part of cycling will go.

I've been saying to people that we're going through a lot of changes here at this house. Change is almost always good, at least in my experience. Change is stressful though, which is why it's normal not to look for change. Therefore it's a bit stressful, yes, but I'm confident it'll be good.

Here's to a happy, healthy, and prosperous 2015!

Saturday, December 27, 2014

Training - The Trifecta

With Junior up and down again all night, with a pretty consistent 102-103 degree fever, we postponed plans for any travel today. I was on duty for most of the night, starting at 11 or so. The Missus took over at about 5:30 AM, and I slept fitfully for the next 5 or so hours. By then she'd called the doctor (this is Day Three of this fever) and we needed to get going by 11 or 11:15.

The visit went well. Last time we went, for his 2 1/2 year old visit, he pointed at the jar of tongue depressors.

"Sticks for the mouth."

I looked at him a bit slack jawed. I don't think they used one on him since March, about 6 months prior.

At any rate this time the doctor used the "Stick for the mouth" as well as a swab thing to take a culture. He didn't like that as much. After a couple minute wait the doctor came back in with the good news - no strep.

We headed home and it was so warm that Junior didn't need a blanket and in fact we didn't need our coats in the car. The Missus looked in the mirror at me (I was sitting next to Junior in the back).

"You want to ride today?"

I thought about it.

"I don't have any gear left, I wore all the stuff in the last two days."
"I washed it all."
"Oh."

We got home and the Missus tried to get things such that I could get out at 2 PM. It took just a touch longer so it was 10-15 minutes later that I finally headed out.

Based on yesterday's kit load out I decided to play it safe and do the same. LS base layer, the Roubaix material long sleeve skinsuit with Roubaix type shorts, the wind vest (no pockets on the skinsuit so no place for my phone), my Canari gloves, regular shoes, and Sidekick booties.

It felt better today. My legs didn't feel quite as cool and my upper body felt just about right.

Me, on the other hand, I felt a bit tired.

I'd been up until about 5:30, catching a break here and there, looking after Junior. He was running a pretty consistent 103 degree fever, and although we gave him Tylenol early in the evening, I kept putting off the next dose until suddenly the Missus came downstairs.

On the bike I felt a bit tired, a bit unmotivated. I told the Missus I'd do a lap but that it would take at least an hour. Yesterday's ride took 1:01 and I figured this one would be a 1:15 or something like that.

I did my usual JRA pace, just trying to keep going. I definitely felt a bit tired and not very motivated. On the other hand I felt a bit more at home out on the road, standing on the pedals.

On the little "tell" hill I went pretty hard as I had the right of way and there were a bunch of cars waiting at the intersection. When I looked down I saw 24.8 mph.

Heh.

I took it easy on a lot of other sections.

I missed the green light at the 10/202 and 315 intersection. I wanted to do a jump so I actually turned around, backtracked a bit, and turned around when things were clear.

My jump wasn't great and I eased off earlier than yesterday.

I also blew a bit early on the last half mile hill. According to Strava I did the hill in 2:50. Yesterday it was 2:48, the day before it was 2:53. All in the same range, but I felt the best doing the 2:53 - I was actually going well all the way to the top.

I got to the house and took some pictures with the phone before going in.

The bike after the ride.
I haven't touched the bottle since I put it in the cage before the ride on Christmas Day.

Legs after the ride. Any "orange" is the Atomic Balm heat rub.

The business end of the bike. Blinkies, saddle bag, mini pump.

Ends up that my peak was 50 watts higher than yesterday's jump. I did sit up pretty quickly, doing about 750w for 10 seconds instead of the 800 yesterday.

I also did the whole loop 0.1 mph faster than yesterday. Each day I went 0.1 mph faster. 16.5 on Christmas, 16.6 yesterday, and 16.7 today. Even though I felt a pretty decent amount of fatigue I rode faster. I think it has to do with me getting used to throwing the bike around again, something I can't do on the trainer.

Junior rallied for 15 or 20 minutes in the early evening but it was a false alarm. He went back to a 104 fever so he's gotten his Tylenol and is laying on the bed behind me. Hopefully tonight I'll be able to sleep a regular amount.