Slow Start....Brief update

Let's see- our plane from Newark to Brussels was delayed as it had a bad fuel pump. Finally get on the plane and arrive in Brussels only to miss our connecting flight to Lyon, France. So instead of arriving in Lyon at 10:30am, we are sitting around the Brussels airport waiting to catch a 5pm flight that will get us in at 6:30pm. Fingers crossed.....

Tour de France- Stage 9 Issoire to Saint Flour

In case you've been following this blog, today's stage of the Tour de France (Stage 9) is the stage I'll be riding next Sunday.  You can watch it on the Versus Network (If you're a Verizon cable subscriber, it should be on channel 90, or digital 590). Have a great day!

8 days and counting...

Less than 8 days until Letape.  Last Saturday was my last 6 hour ride in my training program.  With that last big ride under my belt, Ive started to get a sense of relief, joy, etc., for the first time. And it couldn't have come at a better time as I've been feeling tapped out physically.  A friend who joined me for part of Saturday's ride asked me how I feel.  "Really fit, but not fresh at all." I know I'm as fit as I've ever been as a cyclist, but, I'm sore and feel like the tank is empty, nearly everyday.  Thankfully, the recovery portion of this training program has started this week.  (Well, I go from a 12 hour week, to a 9 hour week.  That's improvement, right? At least next week, the final week, is only 3 hours.) With 2 people in my office gone on vacation and having to pick up the load while they are away, the lighter training schedule couldn't have come at a better time. 

Now i need to get the gear and nutrition for the trip dialed.  Sports International, the tour company providing logistics for this event, just forwarded the final detailed itinerary.  One of the things I was looking forward to was the fact that SI is providing it's own pit stops along the route.  This is typically great since it's reserved for only those traveling in their party, thus giving the ability to avoid the water and food stops provided by the race organization for the masses. (I think there are 4,000 people riding this event.) Unfortunately for me, these "private" pitstops won't accommodate my request to bring along the fuel I like to use.  I mistakenly thought that I could have them bring to each scheduled stops the fuel I wanted (Hammer Nutrition Products) thus giving me the ability to carry less food with me along the ride. As it turns out, the Powerbar company is handling these pitstops for them and won't carry another company's products. Go figure. So if I want to use the products I've been using, I'll need to carry all of the product for the full 208 kilometer ride. 

With a goal of about 250 calories per hour here's what I think I will carry:Hammer Heed to start with in both water bottles

6 Hammer Fizz tablets

6 xsmall baggies each with 1 endurolyte, 1 race cap, 1 ammonia buffer

2 flasks each with 4 scoops of Perpetuem (made into a thick paste)

3 Cliff Shot Bloc packages

6 Hammer Gels

On the gear side of things, here's what I think I will bring along for the ride:

Cervelo R3 bike

2 CO2 canisters (I'll have to buy these in France since you can't fly with these)

Mini toolkit

2 water bottles

2 spare tubes

2 tire levers

Cash

Credit card

Cellphone

Camera? (would love to take photos but maybe just use phone)

Garmin Edge 800

Clothing:

Castelli race top (think I will wear white but maybe red)

Castelli "Garmin/Cervelo" body paint bib shorts

Swiftwick "Mellow Johnnys" socks

Specialized body geometry fingerless gloves (and set of full fingered in case of bad weather)

Mellow Johnnys arm warmers (just in case)

Sidi 6.6 shoes

Belgium Butt Budder (for those special body areas)

Nubutte chamois butter (yea, I mix this and belgium for a nice combo)

Oakley Jawbone sunglasses

Cateye Whisper Plus helmet

Be back soon....

A cause to ride for...

Melisa at 23 weeks

I can't believe how long it's been since I've posted a note on this blog. Most of the time since the last post has been training, recovering, thinking about what I ate, what I'm going to eat, sleeping, thinking of when I'm going to get more sleep, how many calories I've burned, how much power I'm generating (or more likely, not generating), etc.....  And while doing all of this, I've been thoroughly focused and distracted at the same time.  What do I mean?  Well, the thought of having a "boy" in October has my mind completely preoccupied.  (Oh yea, small note-  Melisa is expecting our first child in October!!) 

The thought of a child on the way has completely changed everything I think about and how I process even the smallest everyday decisions.  Maybe that's overstating it (which in time may pass), but as I wind up my training for L'Etape over the next couple of weeks, I catch myself thinking about the following- I'm simultaneously riding at my best, feeling extremely fit, and yet, I'm completely terrified of what might happen if I crash and get injured.  (I guess that's what life insurance is for, right?) I mean, I've crashed, broken bones, torn tendons, had chunks of flesh ripped from my body all in the name of self-indulgent "fun", never once going into any of those activities nervous about the outcome. As a good friend of mine used to repeat over and over when we were growing up (and when we were doing stupid things), "Hesitation Kills".  I've kept that motto in my mind for years and, for the most part, it's treated me pretty well and kept me (conversely & ironically) "safe".  However, now I find myself questioning that "theory".  Has Melisa's pregnancy shifted the laws of physics and thus the theory, or is it just my brain playing games? On a conscious level I know the answer to that, but....

Anyway, getting back to the matter at hand, training has been going well.  Got myself a new, Fizik saddle- The Antares.  I've had long Saturday rides now for many weeks that go 6 hours in length. This saddle has made all the difference in the world, literally.  My butt has found its match (thankfully).  This IS the last 12 hour week of heavy training- next week is 9 hours and the week leading up to the event a mere 3 hours.  (Can't wait!!)  As part of the next blog, I'm going to lay out all of my clothing and nutrition products.  This is my selfish way of forcing myself to get organized about what I'm going to wear and eat.  So, once I post it, I'll have gotten that portion of prep out of the way. Thanks.  Having said that, it's been months and months of trying out things that have worked (and many that haven't). I feel it only fitting to give major props to the products (and their makers) that have supported me in this effort (and for some products, over many years). Until then...

Post Gran Fondo

Morning of Gran Fondo

Last weekend's Gran Fondo NYC turned out to be a great tune-up event and a real test of my current training level and overall condition of the elbow.  The event started on the the lower level of the George Washington Bridge at 7am.  I got there at 6am, choosing to not bring any additional clothing other than a cycling vest.  It was freezing!!  What a long hour. With literally thousands of riders lined up and ready to go, the event got off w/o a hitch.  My initial concern with so many cyclists was to stay clear of those who I felt were less competent/confident with riding in such a tight group. (I assume many people had the same idea as I.)

That's George Hincapie 2nd from the left

that's me on the left

After crossing the bridge we wound around on to and into Palisades Park, a beautiful park on the New Jersey side of the Hudson. With many long downhill straightaways in the park, I figured I'd use my downhill skills to pass as many as I could right at the get go.  Although some of the riders were clearly a bit sketched out with the sheer numbers of riders on the road, I was able to clear past what felt like several hundred riders.  Then it was the climb out of the park heading north on to route 9W.  The first big climb and it hit everyone like a wall. Felt good though.  On 9W, everyone kind of settled in to their own pace.  I was taking in as much of the scenery as possible.  I've never really spent anytime on the New Jersey side of the Hudson.  Some of it was absolutely beautiful.  With 4 "timed" climbs (not worth explaining), the event took the riders all the way up to Harriman State Park and Bear Mountain. Bear Mountain was a 4 mile sufferfest.  It wasn't the steepest climb, but was the type that never seemed to end. A true "bear" of a climb. Here are some additional photos of me captured by event photographers. (Don't mind the open shirt- it was hot.)

On the first timed climb

On my way up Bear Mountain (This is where I saw Hincapie for the first time flying downhill)

this is right after the finish of the Bear Mountain climb

Coming down Bear Mountain (top speed- 41.5 mph)

 

The finish

 Some 7 hours later, I finished.  Best part was that the elbow didn't hurt!  Great sign.  As for my fitness, things are on track, but I've got lots of work to do, both physically and mentally.  L'Etape in July will be another 25 miles longer, with 2.5x the amount of elevation gain.  So, I definitely got my work cut out for me, but looking forward to the challenge.  As always, thanks for the support. Be back next week.
    

Pre-Gran Fondo NYC

This one will be short.  I registered for the Gran Fondo NYC (a 100 mile cycling ride/race) many months ago "hoping" my elbow would be fine for tomorrow's event.  (My next post will provide details about the Gran Fondo, but if you can't wait, click here.)  I've gotten the thumbs up from Dr., physical therapist and my online coach to proceed, so away we go tomorrow morning at 7am.  It will be good to see how the elbow feels on a 100 mile ride.  Hopefully not much pain or soreness.  Unfortunately, my buddy Andrew who I planned on riding with is out for the count having come done with a confirmed case of Strep Throat.  (Hope I didn't catch it from him in the last several days.)  I feel horrible for him as he's put in loads of training for this event.  I was looking forward to riding this with a friend, but, alas, I'll have to ride it for both of us.  Send positive energy.  Be back in 24 hours......

I get "Retuled" & focused...

It's been a while since my last post. Travel, work and training have kept me away.  No excuse. Here's an update on things:

This past week I finally completed the rest of the plans for the France trip.  So here's the brief summary of the trip-
Day 1- Fly to Lyon, France
Day 2- Arrive in Lyon & pick up rental car/drive to Clermond-Ferrand, France
Day 3- Sight see/build bike/race registration
Day 4- Race Day!
Day 5- Drive to Aix-en Provence/Sight see
Days 6/7- Sight see south of France
Day 8- TGV to Paris/See Paris
Day 9-10- See Paris/see finale of Tour de France
Day 11- Fly home

With that completely behind me, I've truly focused on the training now that the elbow is showing its first signs of recovery. My training program has me on the bike for a bit over 11 hours a week. (All indoors so far....) And the hours and intensity build from here. With a half dozen different cycling shorts in rotation, I'm certainly developing a love (and hate) for certain shorts.  The current love?  Castelli Body Paint Bibshort.  Expensive but the best so far. (I won't bother mentioning those shorts getting the pink slip.)  For a about 3rd of the price, the Hammer bibs are a really good choice, but the Castelli's fit me just slightly better.  

As part of the stepped up training, I finally got "Retuled".  I'll explain. Retule is a bike fit system that uses digital imaging and motion capture to get the fit on your bike completely dialed-in. The traditional way of getting fit utilizes static measurements (i.e., the measurements are taken while you sit still on the bike).  Instead, the Retule system places probes on certain key areas of your body (feet, ankles, knees, hips, elbow, shoulder, hands, etc.) and measures the angles while you spin.  Over the course of 90 minutes, the Retule rep adjusts and tweaked my saddle height, the seat position (fore and aft), the cleat on my shoe, the height of my bars such that I'm maximizing comfort and efficiency while riding. It's been 2 weeks since the bike fit and can say that I'm definitely feeling more comfortable.  Overall, the adjustments weren't huge if you're counting cm or inches; but the fairly small adjustments have made sitting in that saddle for many hours more pleasurable. (Not sure that sounds appropriate.)

All that said, it's time to really get focused to stay on the straight and narrow (training path that is...). Hopefully the weather will start getting warmer so I can take the training outdoors, but until then, it's in front of the TV monitor spinning away.  I really appreciate the support I get from my friends and family in this endeavor- you guys keep me completely motivated. Keep it up!  Check back in soon....