This is a pretty silly topic, but I thought I'd say a word about it because when I wear shorts to rehearsal, some of my colleagues in the Cleveland Orchestra ask about my shaved legs. Yes it's true folks, during riding season I do shave my legs; arms too. Phew! I'm sure glad I'm comfortable enough with my masculinity to publicly admit it.
Now why would I shave my legs for crying out loud?! Do I think it makes me go faster? Of course not. I bet over the course of a 200 mile ride it wouldn't even affect my time by a second. I do it for two reasons. The first is that supposedly, if you crash and get road rash all over your arms and legs, you heal much quicker without all the hair. Knock on wood, I haven't crashed since I began shaving so I wouldn't know about this for sure. But for me, reason number two is hugely important. I'm blond and very fair complected. I can't be in the sun without globs of sunscreen on any exposed skin. Obviously on the bike, most of the exposed skin is arms and legs. Now I'm a pretty hairy guy. When I apply the sunscreen to all that hair--yech, what a mess! When I'm shaved and apply the sunscreen to nice smooth skin, it soaks right in and I'm on my way out the door for another good time out on the bike.
Silly I know, but for whatever that might be worth.........
Friday, June 8, 2007
Training Summary
Okay, so I'm a little behind on my weekly reports. I thought I'd better get caught up here as I'm leaving for San Diego in the morning. (Saturday, June 9th). We begin riding across the country at first light on the 10th. In my last report, I was feeling pretty good and confident about my training. I had just finished my 3 day/500+ mile ride and had ridden strong. That was the end of the second week of May. I had planned to make the 3rd and 4th weeks of May my highest mileage weeks with 500 miles of riding in each week. But sometimes the best laid plans..........
The third week of May I got a bacterial infection in my stomach. I didn't know it right away. I thought my diahreah and incredibly painful abdominal cramps would just go away. Finally, when I was curled up in a ball on the floor moaning in pain, my wife suggested I get to the doctor. When I saw the doctor, he shipped me off to the Energency Room where I took three full bags if IV fluids. Guess I was a little dehydrated, he, he. My wife told me to think about what a better story it would be to know that less than three weeks before the start of the Elite Tour I was lying in the ER with an IV needle in my arm. Anyway, I was finally treated with antibiotics and got better.
Unfortunately, the 1000 miles I had planned for weeks 3 and 4 of May turned into only 403. You know, I had ridden so many miles prior to getting sick that in the big picture, I hope it won't matter too terribly much. I try not to sweat those things which I have no control over. The 5th week of May which went into the beginning of June saw me out for 449 miles. This last week I have been tapering, which is to say that I've backed way off the miles. I've still sprinted up a few hills to keep the legs sharp, but I've had a lot of good sleep with the idea being to start the big ride feeling fresh and well rested.
Since March 1st, I have merely been following the training suggestions from PAC Tour. I calculated that I would probably want to ride about 4000 miles during that time. As it turns out, my bike odometer reads 3824 miles. Had I not gotten sick, I obviously would have reached my mileage goal. I have ridden mostly long, steady distance miles by myself. But I've thrown in some fast group rides as well as interval work on some of the local hills. When the weather was foul in March and April I spent productive time on the dreaded trainer in the basement. I've lifted weights and worked hard on my core strength. I feel like I've done my homework. I feel fit and strong. I have had not even a hint of injuries. My knees feel better than ever. I'm ready to go.
As I have indicated on my website, I originally decided I'd do this ride before Charles Barr's tragic accident. People mostly do rides like these as a test of self. As in, can I do it? That is certainly a big part of my motivation too. But I want to ride strong and do well on this ride for reasons far beyond myself. I want to ride strong for Charles. His spirit is certainly always with me when I am out on the bike. As he never did anything half-way, I want to ride this ride as I know he would have. I want to do well on this ride for all the musicians and staff of the Cleveland Orchestra. They have all been so supportive of the Riding For Charles project. I want to ride strong for all the donors to the Charles Barr Memorial Chair. I want mostly to ride well for Eric, Cathy, and Loren Barr. If you are the prayerful type, I would ask that you ask God to continue to bring peace to their hearts for their tragic loss.
The third week of May I got a bacterial infection in my stomach. I didn't know it right away. I thought my diahreah and incredibly painful abdominal cramps would just go away. Finally, when I was curled up in a ball on the floor moaning in pain, my wife suggested I get to the doctor. When I saw the doctor, he shipped me off to the Energency Room where I took three full bags if IV fluids. Guess I was a little dehydrated, he, he. My wife told me to think about what a better story it would be to know that less than three weeks before the start of the Elite Tour I was lying in the ER with an IV needle in my arm. Anyway, I was finally treated with antibiotics and got better.
Unfortunately, the 1000 miles I had planned for weeks 3 and 4 of May turned into only 403. You know, I had ridden so many miles prior to getting sick that in the big picture, I hope it won't matter too terribly much. I try not to sweat those things which I have no control over. The 5th week of May which went into the beginning of June saw me out for 449 miles. This last week I have been tapering, which is to say that I've backed way off the miles. I've still sprinted up a few hills to keep the legs sharp, but I've had a lot of good sleep with the idea being to start the big ride feeling fresh and well rested.
Since March 1st, I have merely been following the training suggestions from PAC Tour. I calculated that I would probably want to ride about 4000 miles during that time. As it turns out, my bike odometer reads 3824 miles. Had I not gotten sick, I obviously would have reached my mileage goal. I have ridden mostly long, steady distance miles by myself. But I've thrown in some fast group rides as well as interval work on some of the local hills. When the weather was foul in March and April I spent productive time on the dreaded trainer in the basement. I've lifted weights and worked hard on my core strength. I feel like I've done my homework. I feel fit and strong. I have had not even a hint of injuries. My knees feel better than ever. I'm ready to go.
As I have indicated on my website, I originally decided I'd do this ride before Charles Barr's tragic accident. People mostly do rides like these as a test of self. As in, can I do it? That is certainly a big part of my motivation too. But I want to ride strong and do well on this ride for reasons far beyond myself. I want to ride strong for Charles. His spirit is certainly always with me when I am out on the bike. As he never did anything half-way, I want to ride this ride as I know he would have. I want to do well on this ride for all the musicians and staff of the Cleveland Orchestra. They have all been so supportive of the Riding For Charles project. I want to ride strong for all the donors to the Charles Barr Memorial Chair. I want mostly to ride well for Eric, Cathy, and Loren Barr. If you are the prayerful type, I would ask that you ask God to continue to bring peace to their hearts for their tragic loss.
Friday, May 18, 2007
517 Miles in Three Days
One of the training suggestions for Elite Tour riders during the last month of training is to ride 500+ miles away from home over three days. The suggestion is to ride hard each of the three days; go to bed tired and get up tired and climb back on the bike. The idea is to simulate what you might likely feel like during the Elite Tour.
I had hoped to do this three days of riding closer to the end of May right before starting to taper for the Elite Tour, but because of work/family obligations, the only three free days I had in a row were May 13, 14, and 15. I felt I just had to do this ride to help with my confidence going into the Elite Tour.
The first day of the three, May 13, I rode 215 miles. I didn't taper for this ride at all but the previous day was a rest day. I did try and push just a little to see where my conditioning really was. I rode the first 200 miles in 11:35. (Eleven hours and 35 minutes). This included 4 convenience store bottle refilling/potty breaks. My speed on the bike was 18.2 mph for the whole 215 miles. (Now folks, this ain't bragging. There are plenty of Elite Tour riders who can ride considerably faster). But for where I am in my long-distance cycling right now, I was very pleased with this ride.
The next two days were 152 and 150 miles respectively for a total of 517 miles over the three day period. I did reduce my speed just a tad the second day just to feel like I'd have something left for the third day. The second and third day were ridden at 17.5 and 17.4 mph respectively.
Overall I'd have to say the three day ride was a good experience and a success. While there were some long stretches into head winds that made for tough riding, I can say that at no time did I feel anything close to suffering. I felt strong over the three day period and maintained a respectable speed with consistent, steady riding. Most importantly, I think the three days of riding did a lot for me mentally. The Elite Tour is not a race. But there is a minimum speed you must maintain or risk having to be shuttled ahead in one of the vans to keep up with the group. I do have a goal to to ride every single mile of the Elite Tour. This three days of riding I just did gave me the idea that I just might be able to do it. 17 days in a row is obviously a whole world away from three, but I can knock my speed down a couple of notches from what I've just done and still maintain a high enough average to acheive my goal for the Elite Tour.
Although the suggestion for this 500+ mile ride is to do it away from home, I figure I've spent enough time away from home as it is with all this training, so I did all the miles close to home and slept at home. Heck, during these three days of riding I even mowed the grass, took out the trash and cooked dinner for the family one of the evenings. Not bad, eh?
Oh, and by the way, I'm still going to sing the praises of my Brooks Team Pro leather saddle. The 3 day/517 mile ride left me a little sore down there, but no saddle sores whatsoever.
I had hoped to do this three days of riding closer to the end of May right before starting to taper for the Elite Tour, but because of work/family obligations, the only three free days I had in a row were May 13, 14, and 15. I felt I just had to do this ride to help with my confidence going into the Elite Tour.
The first day of the three, May 13, I rode 215 miles. I didn't taper for this ride at all but the previous day was a rest day. I did try and push just a little to see where my conditioning really was. I rode the first 200 miles in 11:35. (Eleven hours and 35 minutes). This included 4 convenience store bottle refilling/potty breaks. My speed on the bike was 18.2 mph for the whole 215 miles. (Now folks, this ain't bragging. There are plenty of Elite Tour riders who can ride considerably faster). But for where I am in my long-distance cycling right now, I was very pleased with this ride.
The next two days were 152 and 150 miles respectively for a total of 517 miles over the three day period. I did reduce my speed just a tad the second day just to feel like I'd have something left for the third day. The second and third day were ridden at 17.5 and 17.4 mph respectively.
Overall I'd have to say the three day ride was a good experience and a success. While there were some long stretches into head winds that made for tough riding, I can say that at no time did I feel anything close to suffering. I felt strong over the three day period and maintained a respectable speed with consistent, steady riding. Most importantly, I think the three days of riding did a lot for me mentally. The Elite Tour is not a race. But there is a minimum speed you must maintain or risk having to be shuttled ahead in one of the vans to keep up with the group. I do have a goal to to ride every single mile of the Elite Tour. This three days of riding I just did gave me the idea that I just might be able to do it. 17 days in a row is obviously a whole world away from three, but I can knock my speed down a couple of notches from what I've just done and still maintain a high enough average to acheive my goal for the Elite Tour.
Although the suggestion for this 500+ mile ride is to do it away from home, I figure I've spent enough time away from home as it is with all this training, so I did all the miles close to home and slept at home. Heck, during these three days of riding I even mowed the grass, took out the trash and cooked dinner for the family one of the evenings. Not bad, eh?
Oh, and by the way, I'm still going to sing the praises of my Brooks Team Pro leather saddle. The 3 day/517 mile ride left me a little sore down there, but no saddle sores whatsoever.
First Week of May
I have been posting monthly training updates, but as the start of the Elite Tour is now just a little more than a month away, I thought I'd begin posting weekly reports.
As I reported earlier, the last two weeks of April I got in 442 and 457 miles respectively. Well I may have overdone it a little. That was a pretty big jump up in mileage from the first part of April when the weather had been so poor. The first week of May I got a pretty bad cold. My wife and daughter had colds and by golly I got one too. So I had to take it a little easier. I did however ride 363 miles for the week with back to back rides of 150 and 109 miles.
The training schedule calls for riding 350-550 mile per week for the month of May. So I was glad I at least got in a few miles over the minimum suggestion and as a bonus for cutting back a little, I got over my cold pretty quickly too. The last thing I wanted to do was keep going too hard and carry that cold with me to the start of the Tour in San Diego.
As I reported earlier, the last two weeks of April I got in 442 and 457 miles respectively. Well I may have overdone it a little. That was a pretty big jump up in mileage from the first part of April when the weather had been so poor. The first week of May I got a pretty bad cold. My wife and daughter had colds and by golly I got one too. So I had to take it a little easier. I did however ride 363 miles for the week with back to back rides of 150 and 109 miles.
The training schedule calls for riding 350-550 mile per week for the month of May. So I was glad I at least got in a few miles over the minimum suggestion and as a bonus for cutting back a little, I got over my cold pretty quickly too. The last thing I wanted to do was keep going too hard and carry that cold with me to the start of the Tour in San Diego.
Talking About Core Strength
I've always been a free weights kind of guy when it comes to strength training. I learned to lift in the weight room at the University of New Mexico from professional strength coaches. There has been a lot of information lately about the benefits of core strength. Until recently I sort of ignored it and just kept on doing my free weights.
Last fall I read an article in Bicycling Magazine about the benefits of core strenght training for cyclists. It specifically mentioned how this type of training could eliminate lower back pain and gave instruction along with drawings for how to do 8 very simple exercises. That grabbed my attention as I occaisionally suffered lower back pain on long rides and long climbs. Its funny, I could usually count on the lower back pain coming on somehwere between the 80-90 mile mark on a long training ride. It was like clockwork. It wasn't terrible, but it was uncomfortable and annoying.
I thought I'd give the core strength training a try. Of the 8 exercises, two require the use of an exercise ball and the other six are done on the floor. I got an exercise ball at Target for cheap and its still holding up perfectly well. I did these exercises 2-3 times a week all winter and am still doing them twice a week now. The difference it has made in my cycling has been incredible. I have no idea whatsoever if it has made me faster in any way or a stronger climber, but I can say with great relief that these exercises have completely eliminated my lower back pain. And hey, for that small vain streak in me, I'm a little more than a month away from turning 47 and my abs have never looked better. I'm still lifting the free weights, but I now always begin a strenght training day with the core exercises first.
Just passing this experience along in case core strengthening might be of some benifit to others........
Last fall I read an article in Bicycling Magazine about the benefits of core strenght training for cyclists. It specifically mentioned how this type of training could eliminate lower back pain and gave instruction along with drawings for how to do 8 very simple exercises. That grabbed my attention as I occaisionally suffered lower back pain on long rides and long climbs. Its funny, I could usually count on the lower back pain coming on somehwere between the 80-90 mile mark on a long training ride. It was like clockwork. It wasn't terrible, but it was uncomfortable and annoying.
I thought I'd give the core strength training a try. Of the 8 exercises, two require the use of an exercise ball and the other six are done on the floor. I got an exercise ball at Target for cheap and its still holding up perfectly well. I did these exercises 2-3 times a week all winter and am still doing them twice a week now. The difference it has made in my cycling has been incredible. I have no idea whatsoever if it has made me faster in any way or a stronger climber, but I can say with great relief that these exercises have completely eliminated my lower back pain. And hey, for that small vain streak in me, I'm a little more than a month away from turning 47 and my abs have never looked better. I'm still lifting the free weights, but I now always begin a strenght training day with the core exercises first.
Just passing this experience along in case core strengthening might be of some benifit to others........
Monday, May 14, 2007
Talking About Leather Saddles
Leather saddles are awesome!!--At least in my opinion.
As hard as I know the Elite Tour will be, one of my greatest concerns is saddle comfort. I take training as seriously as anyone, so I know I'll be as physically prepared as possible. But my real worry has been what happens if I develop nasty saddle sores and still have to keep climbing on the bike day after day in spite of them. Sounds fun huh?
I'd read over the past couple of years how a lot of the elite ultra-distance riders ride on Brooks saddles. (I think Brooks is the only company left still making leather saddles). In fact our Elite Tour director and two-time RAAM champion Lon Haldeman rides a Brooks model B-17. But I resisted trying one for some reason. They look as uncomfortable as hell and they're heavy. And besides they're like from the 1970's aren't they? I rode a Specialized Body Geometry saddle from Los Angeles to Albuquerque. Sure I got saddle sores, but I got used to them. Ha-ha.
This spring I bought 2 Brooks saddles; the models B-17 and Team Professional. I love them both. Sure they required a little break in time but not as bad as people say. In fact the second ride I took on the Team Professional was 180 miles and I was comfortable. They say that a leather saddle is sort of like a baseball glove. After a while the leather conforms to your personal anatomy. I'm a convert I tell you. I've never been so comfortable on a bike. Sure they're a little heavier, but who wouldn't sacrifine a couple of hundred grams for all that comfort. And lets face it, people get so uptight about the weight of their bike. Who couldn't lose a little weight aroung the old beltline anyway? I'm not saying its like sitting on the sofa. I went out for a 215 mile ride yesterday and I'm a tad tender down there in my privates. But not bad at all.
I'm not going to knock any of these ultra light modern racing saddles. Hey maybe they work for some. If you never ride your bike more than 50 miles at a time, leather probably isn't for you anyway. But for the kind of training I'm doing for the the Elite tour and for the Tour itself, it is sure the answer for me.
For what its worth..................
As hard as I know the Elite Tour will be, one of my greatest concerns is saddle comfort. I take training as seriously as anyone, so I know I'll be as physically prepared as possible. But my real worry has been what happens if I develop nasty saddle sores and still have to keep climbing on the bike day after day in spite of them. Sounds fun huh?
I'd read over the past couple of years how a lot of the elite ultra-distance riders ride on Brooks saddles. (I think Brooks is the only company left still making leather saddles). In fact our Elite Tour director and two-time RAAM champion Lon Haldeman rides a Brooks model B-17. But I resisted trying one for some reason. They look as uncomfortable as hell and they're heavy. And besides they're like from the 1970's aren't they? I rode a Specialized Body Geometry saddle from Los Angeles to Albuquerque. Sure I got saddle sores, but I got used to them. Ha-ha.
This spring I bought 2 Brooks saddles; the models B-17 and Team Professional. I love them both. Sure they required a little break in time but not as bad as people say. In fact the second ride I took on the Team Professional was 180 miles and I was comfortable. They say that a leather saddle is sort of like a baseball glove. After a while the leather conforms to your personal anatomy. I'm a convert I tell you. I've never been so comfortable on a bike. Sure they're a little heavier, but who wouldn't sacrifine a couple of hundred grams for all that comfort. And lets face it, people get so uptight about the weight of their bike. Who couldn't lose a little weight aroung the old beltline anyway? I'm not saying its like sitting on the sofa. I went out for a 215 mile ride yesterday and I'm a tad tender down there in my privates. But not bad at all.
I'm not going to knock any of these ultra light modern racing saddles. Hey maybe they work for some. If you never ride your bike more than 50 miles at a time, leather probably isn't for you anyway. But for the kind of training I'm doing for the the Elite tour and for the Tour itself, it is sure the answer for me.
For what its worth..................
April Traing Summary
Although the weather here in Cleveland the first two weeks of April more or less stunk, I did get in a total of 1244.7 miles for the month. The last two weeks of April I rode 442 and 457 miles respectively. Most importantly, I got in several back to back long days in the saddle. Those kinds of rides are supposed to help the most for the Elite Tour. So now since March 1st when I reset my bike odometer, I've ridde 2172.2 miles. Again, I've been mixing the long steady distance rides with some days dedicated to hill repeats to help improve my climbing: and I've been out hammering on some spirited group rides to help improve my speed. Not a lot of exciting news to report. I'm simply following the training guidelines of those with vast more experince than I have. The weather here lately has been wonderful. I'm so thankful that my wife Rachel has been so supportive during all this training as I'm spending a lot of hours away from home. And I'm feeling stronger and stronger on the bike every week. Cheers for now.
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