Dead Legs and a Hint of Spring

It’s coming.

Yes, Spring is finally coming. While technically we are already in Spring, here in Wisconsin (and reportedly many other parts of county) Spring has not quite sprung. It’s been cold for a long time–temperatures in the 20′s and 30′s at a time when we are normally already rolling in the 40′s and 50′s. And as any cyclist at this sort of latitude knows, the difference between those temperatures is what can make or break a ride. At that 20/30 degree boundary  toes are almost certainly frozen. I have not yet been successful in warding off that demon, while most others (hands, ears, and larger limbs) I’ve been ok with. But my toes have always kept me down.

Today though, was different. The temperature on my cycling computer said anywhere between 41 and 50. To me, this was nothing short of a miracle, as I had almost given up hope on feeling warm temperatures ever again. Relieved of their frozen cycling shoe prison, my toes, feet, and legs relished their almost forgotten sense of feeling in the out of doors–only to be shut down by the dreaded “dead legs”. Even though the weather, being sunny and “warmer”, the workout that I was trying to get in between the work hours of the day absolutely shut the door on whatever ideas of glory my legs had.

Two minutes. Hard. Two minutes rest. Five times. The legs were not quite responding. I could get it up all ripping and roaring but I couldn’t quite hold it there. It soon occurred to me that it was one of those days, where the legs had no juice, no nothing, just enough to cruise around but not enough to really make the hard stuff happen. Of course I tried to push through it, but nothing was where I wanted it to be. Normally, I’d be totally bummed with this sort of day. It makes training feel like a waste of time. But we all have bad day. It happens. Today though, there was that one saving grace–Spring. It’s coming, it’s on the horizon, and finally, we can just barely feel it. Wisconsin finally gets it–I hope my legs get the message.

1994 Cyclocross Worlds

 

This is what real racing looks like. The intensity is incredible. Enjoy.

New Season, new beginnings

So it’s been a while since I’ve written on here. I noticed recently that people actually still read–and comment on– this thing so I decided that I’ll keep on writing, or at least try. After summer 2012 I went through a little bit of a writer’s crisis. I was completely at a crossroads concerning where I wanted to take my writing. On one hand, I was sick of writing about myself. I was noticing repetition in my experiences. Cycling is well, cyclical, after all. And on the other hand, I cherished the catharsis that thinking about ones experiences can bring, and I didn’t want to stop that sort of thing either. But what ended up happening was I just stopped altogether.

Something else happened though, that I might as well bring up–I got a job. In the bike industry. This, above all things, was more crippling writing-wise than anything. I was afraid of what my perspective might bring. I didn’t want the “insider’s” perspective. I still don’t want it. Lots of people like that though–they want to know what the insider knows, the latest rumblings and grumbling of the people who are just that much closer to the heart of the sport. But when I read something by an “insider” it feels too jaded, rehearsed, structured, and opaque. So much so that anyone who’s not on the inside feels that there’s something missing–and that’s why they end up wanting that insider’s perspective. Unfortunately a real opinion doesn’t often get you praise (see the comment section of James Huang’s rant on Philippe Gilbert’s bike). It’s the catch 22 of the cycling journalism crowd.

So where am I now? I work full time in the bike industry, still training and gearing up to race for another year. I’m thrilled about racing this year. I can’t wait. Absolutely cannot wait. Lots of things have changed for me, but for now, I’ll just stick to what’s happening and what I find along the way. It’s going to be a great year.

Tour of Elk Grove Race Report

I know this is late, but I’ve been ridiculously busy lately. The Tour of Elk Grove was a race that I had been wanting to do for a long time, even before I had a road bike. That’s because it’s situated literally right next door to my hometown in Schaumburg, IL, and I had heard about it and was curious as to what it was all about. Last Saturday I got to find out.

I showed up to the race with a good amount of time to spare. The weather was great and you could feel the energy from the people there. In and around Elk Grove there was a massive amount of support from the community, which could be seen on the lawns of houses and in the driveways of those coming out to watch. It was a great sight to see. Wondering where to park upon arriving, I was told to head to a far off parking lot by a police officer. I promptly went to that parking lot and found no other cars there. I’m not really sure why this officer directed me there, but all I can say is that I was a little annoyed by the inconvenience of the lot. It wasn’t that far, but there were certainly closer spots. With the distance in mind, I decided to forego my trainer warm up and hit the road to do some short sprints before starting. I got a little bit of blood flowing in my legs before starting, but nothing like I was able to do on the last day of ToAD, where I showed up to the start literally minutes after finishing to my warm up. In any case, the lack of proper warm up didn’t seem to hinder my start too much.

What did end up happening though was kind of funny actually. Recently I got a new pair of pedals, Keo Carbon Blades. They have a different style of engagement compared to my older pedals, which were Speedplay Zeros. With the Zeros, all you had to do was stomp down on top of the pedal, give a little twist, and you were off. With the Looks, I feel like I’ve had to learn how to clip in all over again! With the “traditional” style of pedal engagement, refined by the carbon leaf spring, it takes a bit of practice to get it to where you don’t have to look (that may be the most ironic pun I’ve ever written). Unfortunately for me, I still haven’t quite gotten to that point yet. So when the crit started, I fumbled around a little bit trying to clip in, but I eventually got it before the first turn. Speaking of which, the first turn was a brutal, 180 bend that was really a tough one to navigate. I’m glad I was riding tubulars and was able to corner with a high degree of confidence, and really get down and dirty with it. There’s something tangible about cornering on tubulars that’s just so confidence inspiring. I love it.

After the first turn, there was a long section that lead into a right and then quick left turn (something of an elongated zig zag type turn), which lead into another long straight section. On these straights I found myself able to make easy moves up to the front. I think that being able to move up in situations like that is a confirmation of my steady riding power, rather than sprint prowess. Those straights led to a hard left turn which dove into another left turn, which led to the straightaway finish. The finish was very long, deceptively so. If you started to go too early, you’d easily burn out before the finish–there certainly was an element of timing involved.

For the majority of the race I stayed in the middle to middle front of the pack, eventually working my way up to the front. When there were about 5 laps to go, a break of two riders went, and for a moment it seemed like it would stick. With nobody looking willing to chase down the break, the reasons for which are beyond me, I decided that I was going to have to pull the thing in myself, which is what I did. I got on the front and pulled hard, and managed to pull the two back with about 2 laps to go. Of course, as soon as we made contact with the break, a group of riders jumped on my right hand side, which I had expected. Unfortunately, I had burned about half of my last match with 2 to go, and so making sure that I didn’t get left behind at that point took a lot out of me. I was able to do it, however, and was able to manage to finish 21st. I was somewhat happy with the result, as I hadn’t raced in a few weeks and I felt like I was getting my sea-legs back, so to speak. However, I would have liked to contend for the final sprint as I feel that my sprinting has improved quite a bit. Notably, a rider from my new team, Team Wisconsin/KS Energy services (that story to be written about soon), took 3rd. I know the rider and he’s a very smart racer, so I was happy for him. As for me, my crits may be over for the year if I can’t find any more to do. That said, I think I had a pretty good year crit-wise, considering that it was my first year racing ever, and crits can be a challenge. Overall though, I’m happy with what I’ve accomplished. I can’t wait to return to Elk Grove next year!

Wisconsin State TT and the Art of Time Trialing

Over the last couple of weeks I’ve changed up my training in order to prepare for my first time trial, the Wisconsin State TT at the Richard Bong State Recreation Area. Prior to this, I had been doing mostly sprint, VO2 max, and shorter, more intense efforts to help with road and crit racing. Training for a TT is a whole ‘nother ballgame, and honestly it’s not something that I ever expected I would enjoy. Turns out that it really wasn’t too bad, and I really found myself digging into the training and enjoying the everlasting burn of sustained efforts.

To prepare for the TT, my training regimen started with a day of Sweet Spot intervals, which are in the range of 88-92%. I did a 2×20 of these, which helped my legs get used to the longer efforts. My next big training day included another 2×20, this time at threshold. This was a super tough day, especially since I was having some issues with my fit. I remember my legs felt completely unbalanced and it was very difficult to push through that. I managed to get through it, but now I’m in the midst of another fit crisis (damn my crazy shaped feet!), which I think I’ll be writing about soon. I think I’ve got it very close to being worked out, so hopefully I can get back to my old rhythm. Anyways, after the threshold day, I did another day of Sweet Spot intervals, this time a 3×20. It was on this day that I felt absolutely incredible, and probably had my best training day all year. My numbers were outstanding and I just felt like an absolute monster out there. It was very inspiring and I tried to maintain that energy throughout the rest of the week.

For a quick tune up before the State TT, I did a tempo ride and then my usual leg opener. Sunday was the day of the race, and I have to say that I was very excited for it! I felt like I was entering a whole new realm of cycling, this one faction where science plays such a big part of the race. Aerodynamics, heart rate, power, pacing, and pain all come together to make the race of truth. Being that it was my first time, I was a little unsure about how it would play out, but I knew that I’d be a better rider no matter what happened.

My start time was bright and early at 9:00, and since the race was 2 hours away, I had to get up at the lovely hour of 4 in the morning to make it there on time. I like to get to races at least 2 hours early to get myself acquainted and leave room for any potential errors or mishaps. Funny side note: when I set my alarm the night before I accidentally changed the regular time as well, so I ended up getting up at 3 instead of 4. I didn’t realize the error until I pulled my oatmeal out of the microwave and saw the real time on there. With my food already made, I grumbled and ate it regardless.

After driving to the race, I got all my stuff ready and began my warm up, which was supposed to be a little longer than normal. With a TT you want to be rip roaring and ready to go once you get to the line, so it’s imperative that your warm up is sufficient. Unfortunately I had to take a nature break right in the middle of my warm up (read: too much fiber!) so it probably wasn’t as good as it could have been. Nonetheless, I finished it on time and made my way to the start line.

This was taken just before this finish…I was in massive amounts of pain :)

Getting to the start line was actually a ton of fun for me, because it was the first time that I got to have my saddle held while I clipped in and got ready to go, just like they do for the PROs on TV. This made me super happy for some reason. It just felt cool! Anyways, once I started, I made an effort to pace myself correctly by not going off too hot. I was surprised at how well I was able to do this, and I think for the first lap I was exactly one bpm below my lactate threshold, which was exactly the plan. Doing this allows you to give it even more during the last part of the race without burning up too quick. Despite this, I was caught by the rider behind me, which actually happened to be my coach. I had kind of expected this, since he won the State TT last year for his category, and he was riding a TT bike with a disc. Interestingly though, once he caught me I was able to stick with him. I intentionally avoided his draft to make sure I wasn’t doing anything illegal (I stayed to his left most of the way), and on the slight rollers I would pass him and then on the flats he would pass me again. This is actually a great example of the types of riders we are: I’m a good climber with an excellent power/weight ratio, whereas he’s a very good time trialist and steady state rider. I think that mentally what I needed was someone to pace me as I had never done this before, and just trying to chase someone the whole time (or be chased) really pushed me to my limit. On the last lap, I overtook him right before the last corner, and started to burn that very last match that I had. Looking at my race file, for the last ten minutes or so I averaged 191 bpm which is right on that boundary of aerobic capacity or VO2 max. You can see on my chart where I made that last turn and really went for it. On the last leg of the course I gained about ten seconds on him (which still means that he had about a minute or 50 seconds on my time total), and I really made that last dig count. I probably went deeper into the red than I’ve ever gone before, and I remember being very close to completely losing capacity to ride. Turns out that I timed thing pretty well and came out with a time of 56:31, which was good enough for 4th. I’m very happy with the performance since it was my first TT and I wasn’t riding a TT bike or disc wheel. My goal was really to make it under and hour, and doing so by 3:29 really makes me happy!

Notice the hard dig at the end. It was actually a very flat course.

Time trialing in itself is really an art. It’s a specialist’s game but it’s also something that can be learned by anyone (maybe except for Andy Schleck). Pacing is key: you need to make sure that you don’t burn too many matches too early or else you risk burning up before the end. Afterwards, my coach told me that he probably went out too hot and that’s why he caught me so fast. Still though, he was able to gain at least a minute on me because he made sure to pace his effort–he didn’t continue at that level for the rest of the race. It might also have been why I was able to overtake him in the end to gain back some of the time that I had lost. To that point though, it’s good to note that he was on a time trial bike and I was on my regular Cervélo R3, albeit equipped with clip-on aero bars that were loaned to me. I was also loaned a TT helmet for the event, which, plus a loaned skinsuit, probably helped me a bit. However, a rider with a full TT bike with proper fit, as well as a disc wheel on the rear is surely going to be faster, given similar fitness. This is why I say time trialing is an art. There is so much that goes into play with the discpline, from choosing the right components, to making sure that you’re fit and fitness is right, to staying hydrated and not overdoing it! There were a few decisions that I made to make sure that I was as aero as I could be: one bottle cage on the downtube, shoe covers, no gloves as I didn’t have “aero” gloves (I figured no gloves would be faster than non-aero gloves, even though technically skin supposedly isn’t as fast as fabric), aero helmet, aero wheels, and those danged aero bars. I don’t mind riding the aero bars when riding in them, but I have to say that they make me feel totally claustrophobic when training. I felt like I just had too much stuff in my face! Plus, I’d hit my knees on them ever once in a while when standing up and riding in the hoods. I’m glad to have removed them and can’t wait to ride without them!

Now that the State TT is done with, I’ll be doing a lot of easier training to keep my fitness good, but I don’t think I’ll be aiming to peak again. I’ve had three big events and I think that I’ll just be training and racing at a cooler pace than I was before. Of course that doesn’t mean I won’t be competitive (that’s almost impossible for me!) but my training load won’t be as intense. I’m just going to try to really nail my fit in the next couple of weeks and stick with it so that I can ride all fall and winter comfortably, and get my muscles used to one position again. Hopefully I can bring it all together and make the most of the rest of the season!

Tour of America’s Dairyland

Of all the races here in Wisconsin, by far the most popular are those in Tour of America’s Dairyland. More of a series than a tour, this eleven day long event takes riders through many of the different towns and cities of Wisconsin with nine criteriums and two road races. While this is why I think it’s more of a series than a tour (you really just see the downtown areas of the cities, aside from the two road races), it’s nice to have so much racing packed into one week. And what a week it was!

One odd thing about ToAD is the way that they split up the categories. Since some big teams ome to race the events on the NRC circuit, the organizers need to have a way for them to organize the races so that the fields are even enough in those races. So what ends up happening is for the first seven days of racing the top field is a Pro/1/2 field, and then the last four days it’s simply a Pro/1 field. Also, during those first seven days of racing, there’s a 2/3 field, which means that the 2′s have the option to race either the 2/3 or the Pro/1/2. It seemed like the 2′s most serious about winning the overall in the category opted to race the 2/3, but I think there were still a few 2′s who had predominantly raced in the Pro/1/2 for the first seven days.

This was a great option for the 2′s, but it certainly made it difficult for the 3′s who had either just cat’d up (like myself) or just not up to snuff yet. I had an OK race at the Giro d’Grafton on the first Saturday, finishing mid-pack, but for the first 20 minutes I thought I wasn’t going to make it. I have to say, the pace was a bit of a shocker, and it was tough to keep up with all the accelerations. I kept with it though and eventually settled in. I was happy just to finish!

The second day at the Carl Zach Classic in Waukesha what a whole different story though. Everything started ok, but the course made it immediately clear that it would be tricky. It was a six corner course with narrow streets and a really fast descent section that slammed riders right into a corner. Unfortunately, there was about 3 or 4 crashes in a few consecutive laps in the middle, and eventually I ended up getting gapped, partly because of my own endurance and partly because of the crashes. I had a cramp in my stomach, was feeling very tired, and had to slow up at one point. Soon I made my way into a group of about seven other riders, but we ended up getting pulled about halfway through. I think we were all feeling the fatigue of the race and the crashes were certainly on our minds, so getting pulled wasn’t necessarily the worst thing that could happen. I was pretty bummed about the race, especially since my family had been there, but I knew that it was just a tough day and that I had to persevere.

I wasn’t able to do any of the weekday races because I’m taking a summer school class right now (it also would have cost a TON of money), so my next races were this last weekend. The first one was the ISCorp Downer Classic, which is one of the biggest crits out there. There were massive crowds and huge primes, superprimes, and prize winnings to be had. The course was very flat and in the shape of a triangle, with one corner having two smaller corners apart of it. Being such a flat and simple course, the race was very, very fast. Right off the bat I had a mishap with one of my cleats–as we started I couldn’t get my left shoe clipped in and lost a few positions because of it. This got me a little frustrated, but I made it into the mix alright. Soon though, I started feeling pretty bad. I got another stomach cramp and every sprint out of a corner seemed to make it worse. I tried as hard as I could to stick with the pack, but eventually I fell back and was pulled a few laps later. This was very frustrating, as my legs had felt good. I started thinking about what went wrong, whether it was my nutrition, hydration, the heat, my form, or all or none of these. It seemed like it could have been anything. The next day, I decided that I would be very careful with how I went about preparing for the race.

Being that the last day of ToAD is in Madison, I had the luxury of being able to relax at home and get ready for the race like I would if I were going for a training ride. The race took place hardly a mile away from where I live, at the Capital in downtown Madison. Since the race was so close, I was able to do my warmup in my apartment on my trainer, and then finish my warm up with some sprints down the street to the Capital. I timed it perfectly and rolled up to the course just as the field was taking a warm up lap. I literally rolled up to the barriers, got on the course, and rode to the line. That was very nice!

Once the race started, I could definitely tell that it was going to be a better day than the one before. I didn’t cramp immediately and I didn’t feel immensely tired either. I had deliberately shortened my warmup to only 20 minutes because I wanted to be fresher for this race. Perviously, my warmups had been about 40 minutes long, which I now think is just way too much. After the normally fast and touchy first 20 minutes or so, we settled in and the serious racing took place. Being that the course was so short, we did about double the laps of a normal criterium. They certainly went by fast, and luckily the course was more suited to my abilities than the others. It was a simple square, with one of the corners being a small hill that turned off to the finish. I remember remarking that the race felt much more aerobic than the others, more reliant on fitness than on sheer power. Because of this I think I had a much better race and was about to finish 37th, which I am pretty happy with, considering that all the 2′s were now in the race and the sheer size of the field because of it. I’m also happy that I made some progress with getting my warmup and pre-race routine sorted. Although I think I still need to work on it, I do think I’m getting there. For me, there’s just something about the immediate burst to 100% that doesn’t work well with me, but I’ll get used to it. It’ll just take time, like most things in cycling.

Overall, I’d say that this Tour of America’s Dairyland was a humbling and yet thoughtful one. I was forced to learn so much by the intensity and fast paced nature of the races, and I think I’m a better rider because of it. Even though I didn’t perform as well as I’d hoped, I know that there’s next year, where I hope to make more of an impact. Until then, I’ll be training and getting in those ever important miles in the legs. We’ll see what happens next year!

Lessons Learned from an Apparel Malfunction

This is a follow up review that I didn’t think that I’d have to write, and especially so soon. In two reviews (Part 1 here and Part 2 here) I talked about my now former cycling shoes, the DMT Prisma. I bought them last December on a blowout sale from Competive Cyclist, thinking that I had gotten a great deal on them. For what I got out of them, I may have gotten a deal, but for what has happened since their demise, I doubt that I can call it much of a bargain.

So what happened? Well the first part of the story begins perhaps a few months ago, maybe starting in March or April. I noticed an unusual amount of wear occurring to both the sole and outer of the shoes, much more so than anything else I had worn. Was I spoiled by my previous pair of Sidis? I’d like to think that the Sidis were really just that good, but in all honesty no shoe should start to deteriorate after just a few months. The first thing I noticed was the outer of the shoe had gained an indeterminable funky color. Not matter how I tried, I could not remove this stuff. I thought that it wasn’t that big of a deal. Just a little dirt and grime right? Well the more I wore the shoes, the more they started to go the way of all flesh, and they showed it rather obviously. One of the heel blocks, intended to protect the sole from the terrors of asphalt and road grit, was eventually so ground down that a small metal post was eventually exposed, and interestingly this only happened on one side. Now, I know that I have a slight leg length differential (about 2 or 3 mm), but nothing that could do that sort of damage. The fact that the material was able to be ground down at all is a curiosity in itself; shouldn’t it be designed to not do that sort of thing? In my opinion, it should.

Of all things though, the aforementioned were simply physical and/or cosmetic in nature, and that’s why I dealt with them. I didn’t mind it because it didn’t alter the function of the shoe–until one day, one of the ratchets, the left one, started to act a little strangely. It slowly became more difficult for the ratchet to eat up cable, and I’d have to sort of squeeze the shoe to make it easier for it to pull cable into its little mouth. I had a system that seemed to work for a while, but I began to feel a little nervous about that buckle. And one day, it finally happened: it simply stopped working. That day was a day of rather large importance for cycling shoes for me, as I had a long, 5.5-6 hour long endurance ride planned. Of course, the buckle broke after I was all kitted up, had all my food stuffs and drinks and bits and pieces on my person, and there it goes. Snap snap snap. It just won’t work. It won’t eat up the cable, and because the shoe is boa-system dependent, I could not simply just say “oh well” and strap the bad boy up without the cable pulled. No, I was shit out of luck. And, being that I’m a training schedule fiend of a cyclist with huge goals and an enormous sense of urgency, I was determined to go on a ride that day. I decided that I would go out and buy a pair of cheapies to fill the gap for the time being, until I could get the shoes that really wanted.

Unfortunately, of all days for this unfortunate occurrence to happen, it had to happen on the day that the Madison Marathon was romping up and down every major street in this mid-sized college town, despite the mid-90 degree temperatures which cancelled the full marathon. Even on my street, they were running and panting and most of all, blocking traffic. I said to myself, “ok, this won’t be so bad. Just go *here* *here* *here* and *here* and you’ll avoid them.” Well, I was mostly right. I was able to get to Bike Shop A with no trouble. I walked in, went through the horrible decision making process where I had to pick a pair of shoes that I really wasn’t all that comfortable with, and bought the damn things (a pair of Northwaves…I don’t even know the model name). Thing is, I also had to go cross town to Bike Shop B, where they had the miniscule little SpeedPlay cleat adapter for 3 hole cleats separate from the cleat itself. Outside of being taken for a fool by the cashier of Bike Shop B and sharply correcting her (quite angrily, I recall), things went smoothly at Shop B. The trip back, however, was no easy task. By this time, most of the marathoners had finished, and the traffic from the event was backed up like the lines to the bathrooms at a Jimmy Buffet concert at Alpine Valley. In the throes of the heat and sun, I sweated my oversized cyclist ass right into a pool of unwavering determination. I was determined to ride that day, and with cleat adapter and shoes, I made my way, ever so slowly, back towards my apartment.

Upon getting there, I again came to a terrible realization: I didn’t have a small enough screwdriver to install the cleats to the shoes. So up I got, into the car, over to the hardware sore, and bought myself a screwdriver. After a hurried installation and throwing of clothes upon my back, I departed. One block down…something’s not right. I didn’t get the placement of the left cleat correct. You can tell these sorts of things after riding in the exact same position, millimeter by millimeter, for months on end. I go back inside, first and foremost SWEATING not only from the brief trip outside and ride, but the intense heat just building in my apartment from the sun and possibly my anger. Twist twist twist. This time I get it right…or so I thought.

I had gotten it close enough, so off I went on my ride. I had decided that I was going to go out to Blue Mounds and do L’Alpe Bl’Huez, a local time trial which does a 20k counter clockwise triangle in Blue Mounds State Park. I wanted to do the course because the day before that very time trial had been cancelled due to intense thunderstorms (which I had driven through all the way to the Park that morning, hilariously not realizing the implications of the weather upon me). I thought it would be a good primer for when the TT was rescheduled. So I start cruising, probably a little harder than I should have been, and I come across a couple of different fellows. One was a former racer who knew the owner of the shop I work at, and we had a pleasant little chat and went on our separate ways. I rode some more, and came across an age group triathlete who helped direct me towards THE MOUND. I was a little unsure of my way, so we rode together for a while until we parted ways at Mt. Hored, where the Ironman course separates from the way to THE MOUND. I continued on my way, despite feeling a bit strange with my flexy new shoes and sweat soaked back. By the time I actually started the climb, I was feeling terrible. Midway up the climb, I knew that I would not be able to make it, so I decided to try to cruise up northward somewhere and basically just ride and get some time on the saddle in. No big deal I thought. No big deal.

I knew that my legs were hurting, but I figured that it was just a nutritional shortage. I had, after all, been riding for a while and was in a state of caloric depletion. I had nothing in my legs despite downing two bottles of water, a delicious nutella and banana sandwich, a Coke, a clif bar, and a gel (or two). The whole time I was trying to fuel myself rapidly in an attempt to gain back what I had lost, but the sun is a vicious mistress. She delivers all of these goods to the Earth, and yet when you aren’t prepared to deal with her life-giving rays, they strike back with surprising ferocity. What was happening to me was nothing short of a nutritional phenomenon. I drank, but did not feel quenched. I ate, but did not feel strong. Everything I did failed, and what I ended up with was a full belly and empty legs. I began to suspect that the sun was doing more damage than I could possible make up for. I didn’t put on sunscreen that morning, and I soon knew that it would probably have been my saving grace. Eventually I made my way up to Mazomanie, but by the time I got there I was confused, tired, and devoid of resources–turns out that I had forgetten my money in my scramble to get on my bike in my apartment, and my phone was absolutely refusing to pick up any cell phone signals. I was in the middle of a horrible ride, and I couldn’t just call it off. I had to get back somehow. Being that I didn’t really know much of the way, I had to get on Highway 14, a rather heavily trafficked route that really isn’t all that pleasant to ride on. I rode at a death pace, about 13-14 miles an hour, basically just rolling a long and hoping to somehow get home. I finally made my way into Cross Plains, and by this time, my feet were completely numb from my shoes, my mouth was completely dry from lack of water, and my body was completely painful due to the sun. I just had to keep rolling, rolling, rolling.

To make a long story short (saying that at this point in the post…ha!) , when I made it back home, I was completely drained. I felt like I had been hit by a train and I just didn’t know what I could do. I tried to eat and drink, but it didn’t feel like I was feeling any better. I decided to try and just rest, but even sleeping was difficult. It was just one of those days where it seemed like nothing would help.

Despite all the bad things that happened that day, I do feel like I learned some lessons. First and foremost is SUNSCREEN. I cannot expressed how important it is. I think that my day would have been much better had I been wearing just a droplet of the stuff. I was completely unprotected however, and I definitely learned my lesson. After doing some research later on, I think that what I had was sun poisoning, which explains why neither water nor food would help my cause. I will never ride without sunscreen again–at least during the summer and fall months.

Also, the importance of proper shoes and fit has yet again shown itself. My feet were absolutely killing me for most of the ride, and really it was because I just picked a pair off the shelf without real consideration for fit specifications (accurate length and width, etc.). Of course, I wasn’t in a situation to be doing so, but my advice is to never just pick something up because there’s a chance it’ll work. Know your body and what works for you. Learn your own measurements and be sure that what you get accommodates you! Never settle for something that simply doesn’t work. You’ll be miserable for it.

Well that’s it for now. I feel like I’ve been rambling but this post has been a long time coming. Coming up will be some interesting stuff. I had my first 3 crit today, and it was a 2/3 crit at that. Let me say, it was FAST. I’ll be writing about the whole Tour of America’s Dairyland shortly. Until then, ride ride ride.

The Pre-Event Leg Opener

For quite a few months now there has been one workout that I’ve done more times than any other. It’s known as the “pre-event leg opener” and it’s purpose is simple: provide a high intensity workout that serves to “open up” the legs, get some blood flowing, and help aid in glycogen storage. I do this workout before every race, without exception (here’s a link to the TrainingPeaks file). It’s the perfect intensity and duration for the day before a race, and it really helps me to ready my legs.

Let me first preface this workout by giving a little bit of nutritional background and context. This workout is optimally done on a day of carbohydrate loading. There is some scientific background to this, as the University of Western Australia performed a study where “[o]n the day before the race, the athlete performs a very short, extremely high-intensity workout (such as a few minutes of sprinting) then consumes 12 g of carbohydrate per kilogram of lean mass over the next 24 hours. The regimen reportedly resulted in a 90% increase in glycogen storage” (see the Wikipedia article for more info as well). Combining this workout with carb-loading has worked well for me in the past, and I’ve got a pretty set routine for how to fit this workout in with my diet. Everybody has their own routine though, so I’ll just stick to the workout description for the purpose of this post.

The workout duration is just an hour long, but in the workout you do 5×10 second sprints at about 150%-200% FTP, and 3×1 minute efforts at TT pace, or approximately at threshold or 100% FTP. The sprints should be hard. In between each sprint recover for 3 minutes.

The sprint portion of the workout

As you can see, the first sprint I did was the hardest one of the bunch. I went a little harder than the workout calls for here, but usually I do this because I like to really warm my legs up for the first one. I then gradually up the intensity for the next four, focusing more on consistency throughout the sprint rather than all out power. You can see how on the first one I hit a peak and then fell off sharply, whereas on the next four I start with a burst of intensity, taper down a bit, and then maintain and finish strong. Again, these sprints are not all out, they just serve to get blood flowing and to get the legs opened up.

After the sprints, take a 5 minute recovery and prepare for the TT efforts. Since they’re only 1 minute long, try not to overdo them. Maintain a nice high cadence of 85-100 and ride smoothly at threshold. In between each effort take 4 minutes to recover (I think I only took three minute in between the ones in the picture…I’m terrible at remembering these things sometimes!)

After the TT efforts get a nice cool down in and spin out the legs. I like to take 20 minutes for a cool down as it seems to give me adequate time to really get everything feeling good. I think that this is a great workout for anyone looking to add something to their routine that will effectively ready them for an upcoming even but not tear them apart. The sprints are enough to get the blood pumping and the TT efforts will really make your legs feel nice and warm. Try this next time and be sure to maintain that carb load as well!

Oakley Jawbone Review

Although we may hardly think it, sunglasses are really an essential piece of cycling apparel. Go for just one ride either without sunglasses or with sub-par sunglasses and you’ll understand why. Without them, your eyes are subject to the torture of both the sun and rain, as well as anything flying through the air and at your eyes. With a lackluster pair, the lenses will fog, your field of vision will be obstructed, they’ll sit funny on your face, sweat will wreck havoc on your lenses, and you’ll spend the entire ride cursing their very existence.

Riding with a perfect pair of sunglasses can change your riding life in a very peculiar way. Strangely, it’s the sunglasses that you forget about that are the very best ones. Sunglasses that have the ability to disappear moments after you set off on your ride (and stay that way) always pay for themselves in the end because the less you notice them, the less you think about finding a new pair.

Now I’ve had a pair of Oakley Half Jackets for about six years now. Yes, six years. I got them my junior year of high school for baseball, and they’ve stayed with me ever since. I can remember the first day I wore them that I was immediately stunned by the optical quality of the lenses. From that day forward, I was a fan of Oakley. I’ve used them for just about everything since them, as they’ve become my all-around cycling, driving, walking, and commuting sunglasses. But for the past few months I’ve started to get a little frustrated with their design with respect to cycling. Simply put, they weren’t designed to be used while riding. They work perfect when paired with a baseball cap or simply just nothing else, but when riding with a helmet the Half Jackets can get a little finicky. When putting in a hard effort and scrunching up my face a bit, the Half Jackets would catch on my eyebrows and get lifted right up off my nose and kind of just float there above my nose, being held in place by the rubber grippers. This would be incredibly annoying, especially when it happened during a sprint or climb. They also had a tendency to fog up and collect sweat on the bottom rim of the lenses, which makes them fall short of the “disappear” ideal that we’re looking for. And since they were six years old, they had their fair share of usage signs as well—both nose pieces were completely missing, the rubber bits were starting to lose their gripping tenacity, and the lenses, although certainly still useable, were pretty scratched and starting to show the effects of the continuous assault of salty sweat that my head lays upon them. Needless to say, I was starting to look at some other options for eye ware.

Lance sporting the Jawbones

Enter the Oakley Jawbone. As the most distinctive sunglasses in the pro peloton, I have to say that these were the first that came to my mind when considering a new pair. At first, I wasn’t a big fan of the Jawbones. I thought they were a little bit too much—too aggressive, too sculpted, too different. But after a while, they started to grow on me. The more pros I saw wearing these things, the more I was intrigued by what they had to offer. I have to say, I’m a sucker for such things, but hey, I’m a cyclist and a consumer, aren’t we all doomed to such a fate?

What made me actually think about dishing out the cash for the Jawbones was what seemed to be their ability to not only work with a helmet, but work with the high speed, high sweat conditions that cycling throws at us. I wanted something that wouldn’t fog, wouldn’t move around while I rode, and would offer at least one other option for lens type as I often ride in the morning when the light is quite a bit different from that during the day. The Jawbone offers all of this, and it’s clear that they are a well thought out pair of sunglasses.

This is me being “artsy.” Thanks Instagram for making bad hipster photography available to the masses!

Like I said before, the Jawbones have a very distinctive and aggressive look. Luckily for us, they aren’t just a crazy looking pair of sunglasses. They offer functionality and ease of use as well. In fact, I’d say that functionality is their main concern. First and foremost, I think that the Jawbone’s design is to optimize the lens swapping process, which if poorly designed can be a real hassle and put a tremble into even the most steady of hands. Lens swapping is imperative to cyclists because when we put on our booties, rain jackets, and knee warmers, we don’t want to be impaired by our super dark lenses of all things during a torrential downpour. When I first tried to swap the lenses, I really was surprised by how easy it was. Instead of clamping the lenses in by force, they are simply held in place by the lower arms surrounding the lenses. This makes lens swapping a slide rather than a snap—they literally just slide in and out of place. What’s more is that this feature is twofold: Oakley designed the clamping mechanism of the arms such that they prevent the lenses from having optical distortions that are commonly seen with glasses that hold their lenses in place by force. Without anything structurally forcing the lenses into place, they are free to maintain their shape and provide the clearest imagery you can imagine.

Notice the vents

The Jawbone comes with two lenses out of the box, one for bright, high light conditions, and one for more overcast, rainy type conditions. The matte black ones, which I have, came with a set of black lenses for the bright stuff and a set of yellow lenses for the overcast and nasty stuff. The lenses also have small “vents” at the tops and bottoms to improve airflow and reduce fogging (they also make the them look damn cool!). While at first I though that the vents were mere gimmicks, I have to say that their presence was perhaps the first thing that I noticed when I first sported these bad boys on a ride. I could actually feel the wind lightly brushing my cheeks as I rode, and more than an hour into my interval session there wasn’t a hint of fog on the lenses either, confirming that they actually do function as advertised. Having fog free lenses doesn’t do a damn thing unless the lenses are worth anything though. But just like my pair of Half Jackets, I was immediately impressed by the quality of the lenses, and I have yet to have any problem with them yet.

As such, along with all this functionality comes a few minor issues. The first is the limited field of vision that the Jawbones offer. While they do a stupendous job of hugging the face quite closely and staying put, I do have a tendency to notice the lower lens arms while I’m riding. At first, this was a bit annoying, but you do get a little used to it after a while. However, when I’m looking down at my computer or over my shoulder to check for traffic, the arms do obstruct the view a little bit, and when I’m doing either of these actions I’m mostly looking below or to the side of the lenses rather than through them. If you want to maintain the clearest field of vision possible, you’ll have to turn your head completely when checking for traffic or tilt your head downward a bit more when checking your computer rather than simply moving your eyes. This can be a bit cumbersome, and while this isn’t too bad while looking down, I think that it does get rather unpleasant while looking over my shoulder. Maybe I just haven’t gotten used to turning my head all the way, and maybe I’ll get used to it eventually. Just know that the functionality of the Jawbones does come with a slight field of vision price.

Not quite as nice…

Fits nice and snug

Although the Half Jackets were generally a sub-par pair of sunglasses for cycling, they excelled immensely in one category: their ability to be stored in my helmet. I actually think this is pretty funny, as their best quality wasn’t their functionality while on my face, but their ability to get out of the way. For some reason they fit so perfectly in the vents of my Giro Ionos helmet that everything else that I’ve compared them to hasn’t seemed quite as up to the task. Even Giro’s own Havik sunglasses, of which I own a pair, don’t fit quite as well as the Half Jackets. And sadly, the Jawbones don’t live up to their smaller brethren’s legacy either. While it isn’t necessarily a problem, they do stick out a bit more than the Half Jackets and they don’t seem to slide in completely. Of course, a different helmet could tell a different story, but the semi-rigid arms of the Jawbones seem to prevent them from fully conforming to the roundedness of the helmet. I won’t fully knock them for this, as maybe in the future I’ll have a different experience with another helmet. But for now, I still think the Half Jackets take the cake in that aspect.

Overall, I definitely think that the Oakley Jawbones are a great pair of sunglasses. With a functionality that is superior to most anything out there, and a look that is instantly recognizable as PRO, you really can’t go wrong with the Jawbones. But, if you’re turned off by the limited field of vision that the Jawbones may present, I’d take a look at Oakley’s Radarlock sunglasses. They offer much of the same functionality of the Jawbones, but with a much larger field of vision using one single lens. Styling is of course subjective to everyone’s taste and fit is relative to one’s face, so if you can try both and see what’s best for you. For now, I’m sticking with the Jawbones, but if the field of vision thing starts to get to me I may return them and get the Radarlocks instead. Luckily Competitive Cyclist have a very nice 60 day, no-questions-asked return policy. If I do swap them for the Radarlocks, I will certainly report on it. For now though, I’ll be putting the Jawbones through the rigors of riding!

Lake Geneva Road Race Report: Men’s 4/5

After having a terrible weekend last week and feeling completely miserable about riding, things have really come full circle. I didn’t race last Saturday because of really bad weather canceling the race, and then on Sunday I had some apparel malfunctions (full post on that to come soon) and also got a touch of sun poisoning, so I really wasn’t feeling all too optimistic. Luckily, this weekend we had a road race in Lake Geneva, WI, and the weather was perfect for racing bikes.

Not too exciting…

The race started as most 4/5 races do: a short period of people thinking they are riding fast, and then an extended lull that drags down the pace into boringness. The course was uninteresting in terms of terrain, with only the corners there to spice things up. It was a short course, more of a circuit race if anything, with the laps being roughly 5 or so miles long.

The first three laps were pretty slow, and on the fourth lap me and two other riders attacked and managed to get away for just about the entire fourth lap. Me and the rider from the team Racers Against Childhood Cancer whom I know pretty well were riding hard in the break and feeling quite good, but the rider from Wheel and Sprocket was having a little bit of trouble staying with us. We decided to just keep things smooth and eventually we were swallowed up with one lap to go. Given the short laps, it was imperative that we recovered well if we were to have a chance for the sprint.

I had those thoughts racing through my head, but I was unfortunately on the front for about a quarter of the last lap. Luckily some riders from VisionQuest Coaching took up the pacing, trying to advance their position for the sprint. One of their riders went off on a solo breakaway, but we kept him within eyesight and he too was swallowed up, this time on the second to last straight (the southernmost section of the course). Coming around the final turn there were no problems, but the last straightaway gave its share of laughs and misery as it normally does. There were some blatant yellow-line violations (which I do not believe were enforced) as the field began to spread for the sprint. I was in the right lane, probably about two or three riders from the far right of the road. I recall that there was a rider to my left and a rider to my right just ahead of me. I was in between them, with my head at about the point where their saddles were. The rider to my left faded his line very hard to the right, forcing me into the rider next to me and my right shoulder and his left thigh collided. Incredibly, we did not go down (as I thought we were going to when it was happening), and the contact between the three of us caused us to sort of bounce off each other, and from there I opened up my sprint between them and took the win. It was very exciting to win, especially because I had lots of family present. I am also very thankful that we did not crash, as I also heard that there was a crash somewhere behind us where a guy got his bike run over by the moto. I feel very lucky for my results today, but I also know that my development as a rider has come from hard work and perseverance –and not to mention a healthy dose of learning how to ride and stay upright over these months of racing!

To top things off, with the win today I was able to apply for and receive my Cat. 3 upgrade. I am so happy to have achieved one of my big goals for the season and I am super thankful for the opportunities presented to my by both my family and my coach. I can’t wait to race next weekend at the State Road Race, where, ironically, I’ll be racing both with and against my coach! Of course we’re friends so we won’t really be racing against each other, but it’s just kind of crazy to think about. Anyways, I’ll be reporting on that as well, and I’ll also be putting out some new reviews soon. I’ve got lots to say about a certain pair of cycling shoes. Stay tuned for that and go out and enjoy this wonderful summer weather! Ciao!

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