Finally got to do a ride outside today for about 2 hour 15 mins. It seems like it has been forever since I've been outdoors and I have just been itching to do it. Riding the trainer indoors is just not as motivating. The weather was a little cold, about -5 d C, but much better than the -20 d C or worse we've been having for the past few weeks.
I have a conference for the next 4 days in Tampa which will be nice. Not much training as the days are very packed but at least the weather will be warm. I'll have to check out the gym to see if they have any bikes I can at least spin on a few times while I am away.
I'm not much of a video game guy but I have to give this one a plug. It's going to be one of the biggest games of the year. It is called Playboy: The Mansion (www.playhef.com). It is a Sim City type of game. Basically you are Hugh Hefner and just starting out. You build your publishing empire slowly and gain readers. The more readers, the more money, which means you can expand your Mansion and open up sections such as "The Grotto". You can even oversee photo shoots! It is out on X-Box, PS2, and PC. Why am I plugging this? My brothers company is the publisher of the game!
Steve
Saturday, January 29, 2005
Saturday, January 22, 2005
Tip #4 - Travelling with your bike
In less than a month I'll be leaving for Arizona to race in the 24 Hours in the Old Pueblo. I've been there a number of times with my bike (plus a few other events such as the World Solo Championships) so I'm starting to figure out how to fly properly with my bike.
First thing is to get a good case. A hard case, not the soft ones. I use the Trico Sports Iron Case. Be very careful how you pack your bike. Take off the wheels (obviously), cranks, fork, rear derailleur. Wrap the fork legs and frame in insulation (I use plumbers pipe insulation tubing) to protect everything from getting scratched. Make sure everything is snug in the case and can't move around. Those airport baggage handlers typically are not too careful .
Make sure you bring enough tools to put your bike back together. Don't put too much else in the case other than your bike and a couple sets of tires. Most airlines have a limit of 70lbs or they won't take it. One time I put my lights and batteries in the case....needless to say I had to crack it open in the middle of check-in and carry them on the plane as I was over the limit. The biggest drag travelling with your bike is the cost....usually $50-$70 each way. I've heard of all sorts of tips to avoid this....like saying there is artwork in the case, or just bicycle parts. I worry about lying in case they search the case and the contents are different. That would make one suspicious.
Strangely I've rarely been searched. The one time I thought for sure was travelling from the 2001 World Solo Championships in Idyllwild, California. This was only the week after 9/11 had happened and security seemed to be tight. When I was coming home and in the San Diego airport I saw security going through everything including suitcases, golf bags etc. I figured I would be searched for sure with such a huge case plus 2 full hockey bags of gear. To my surprise the person at check-in took my bags right away and put them on the luggage belt. I asked why my stuff didn't need to be searched and was told "you don't fit the profile". I didn't know there needed to be a profile. Pretty disappointing to say the least to see this arrogance so soon after that tragedy.
Anyway, be prepared for anything and give yourself extra time at the airport with all of the extra stuff you'll be carrying.
First thing is to get a good case. A hard case, not the soft ones. I use the Trico Sports Iron Case. Be very careful how you pack your bike. Take off the wheels (obviously), cranks, fork, rear derailleur. Wrap the fork legs and frame in insulation (I use plumbers pipe insulation tubing) to protect everything from getting scratched. Make sure everything is snug in the case and can't move around. Those airport baggage handlers typically are not too careful .
Make sure you bring enough tools to put your bike back together. Don't put too much else in the case other than your bike and a couple sets of tires. Most airlines have a limit of 70lbs or they won't take it. One time I put my lights and batteries in the case....needless to say I had to crack it open in the middle of check-in and carry them on the plane as I was over the limit. The biggest drag travelling with your bike is the cost....usually $50-$70 each way. I've heard of all sorts of tips to avoid this....like saying there is artwork in the case, or just bicycle parts. I worry about lying in case they search the case and the contents are different. That would make one suspicious.
Strangely I've rarely been searched. The one time I thought for sure was travelling from the 2001 World Solo Championships in Idyllwild, California. This was only the week after 9/11 had happened and security seemed to be tight. When I was coming home and in the San Diego airport I saw security going through everything including suitcases, golf bags etc. I figured I would be searched for sure with such a huge case plus 2 full hockey bags of gear. To my surprise the person at check-in took my bags right away and put them on the luggage belt. I asked why my stuff didn't need to be searched and was told "you don't fit the profile". I didn't know there needed to be a profile. Pretty disappointing to say the least to see this arrogance so soon after that tragedy.
Anyway, be prepared for anything and give yourself extra time at the airport with all of the extra stuff you'll be carrying.
Snowstorms, MP3's, and RAAM
Well, like the rest of the Northeast U.S., Toronto is getting hammered by the big snow storm. I have shovelled twice (does that count as cross training?!) already today and I'm sure I will be out once more before the day is done. The temperatures aren't much fun either....it is supposed to be -40 d C with the windchill tonight....this afternoon it was a balmy -25!
As you would have guessed there hasn't been much outdoor riding lately. I think I have used my trainer more than ever before this month. It has become much more tolerable now that I have my MP3 although I'm having trouble downloading songs. For some reason some songs download and are 20 mins of dead air. I can't figure it out. Anyone have any tips?
I watched the two hour RAAM show this afternoon. It reminded me a lot of 24 hour solo racing except it is about 7 times harder. It seemed like a lot of the soloists went through the same struggles as 24 hour racers....nutritional problems, motivation, etc. Just on a larger scale. I was disappointed to see no coverage of the 2 person catagory as the owner of my team (Kevin Wallace, Gearsracing.com) and his riding partner won in a record time for the catagory. I guess because he is Canadian and the programming was NBC, they focused mostly on American riders.
Until next next time!
Steve
As you would have guessed there hasn't been much outdoor riding lately. I think I have used my trainer more than ever before this month. It has become much more tolerable now that I have my MP3 although I'm having trouble downloading songs. For some reason some songs download and are 20 mins of dead air. I can't figure it out. Anyone have any tips?
I watched the two hour RAAM show this afternoon. It reminded me a lot of 24 hour solo racing except it is about 7 times harder. It seemed like a lot of the soloists went through the same struggles as 24 hour racers....nutritional problems, motivation, etc. Just on a larger scale. I was disappointed to see no coverage of the 2 person catagory as the owner of my team (Kevin Wallace, Gearsracing.com) and his riding partner won in a record time for the catagory. I guess because he is Canadian and the programming was NBC, they focused mostly on American riders.
Until next next time!
Steve
Monday, January 17, 2005
Tip #3 - Cold weather riding
A bit of a delay since my last....work has been crazy. In case you were wondering what I do besides ride my bike, I work for a large IT company in sales and spend a lot of time on the road. Sometimes it makes it difficult to get out training so I always make sure if I am staying overnight there is a gym in the hotel. Family wise I am married with 2 kids who are just starting school. Needless to say I have a busy life!! Luckily I have an understanding wife about the training and I'll try to do as much training as possible in "off hours" for her. Meaning during the warmer months I am out by 6am riding and home before noon. Usually everyone is just dressed by then so it doesn't interrupt the normal day too much.
I've been doing lots of trainer and gym work this past week. Over the weekend I went for a long ride on the hardtail but stuck to the roads and city paths (which in many cases were a sheet of ice). About 3 hours riding. Luckily the ride was point (my house) to point (parents house) and the wind was at my back part of the way, otherwise I would have froze. The temperate was about -8 d Celsius, but -17 with the wind. It is amazing what a good set of winter riding gear can do.
Which leads me to the tip of the week. Winter riding. It is possible and I proved it with my ride over the weekend. The key is the right clothing. The most important place to keep warm is your head where you lose the most heat. I use a warm cycling hat (with a balaclava over top if it is really cold) and I am nice and toasty.
The other area most people have problems are their feet. Investing in a good pair of winter riding shoes is a must if you plan to do a lot. I have a pair of Sidi Storms. Make sure you get the winter shoes 1 size too big. You'll need the space by the time you put a pair of wool socks on and/or some neoprene socks. Over top of the shoes I use a pair of Pearl Izumi insulated shoe covers. That will keep you warm in the foot department. A last resort is to use the chemical foot warmers and put them in the bottom of your shoes. They work great but they can get expensive and you don't really need them except for extreme temperatures.
For your hands you can use just about any kind of ski gloves. I sometimes use Pearl Izumi AmFib lobster gloves and they are almost too warm! Otherwise a ski glove does the job.
Lastly your upper body and legs. The key is layering. You want your first layer to be sometime technical that wicks the sweat away from your body. Then a warm, insulated cycling jacket, and finally a windbreaker. Leg wise you don't always need as many layers. Because your legs are doing most of the work riding that is where the blood goes and it keeps your muscles warm. Usually a pair of insulated tights overtop regular cycling shorts will do the job. For the cold days perhaps some long johns, but that is about it.
Well only 33 days left under the 24 Hours in the Old Pueblo. I am going to have to bring most of my winter clothes for this race. Last year it was around the freezing mark during the night. The desert is interesting that way. It just can't hold the heat from the daytime. Sometimes though you will ride through a warm pocket of air and it is such a relief....unfortunately it doesn't last long.
Until next time!
Steve
I've been doing lots of trainer and gym work this past week. Over the weekend I went for a long ride on the hardtail but stuck to the roads and city paths (which in many cases were a sheet of ice). About 3 hours riding. Luckily the ride was point (my house) to point (parents house) and the wind was at my back part of the way, otherwise I would have froze. The temperate was about -8 d Celsius, but -17 with the wind. It is amazing what a good set of winter riding gear can do.
Which leads me to the tip of the week. Winter riding. It is possible and I proved it with my ride over the weekend. The key is the right clothing. The most important place to keep warm is your head where you lose the most heat. I use a warm cycling hat (with a balaclava over top if it is really cold) and I am nice and toasty.
The other area most people have problems are their feet. Investing in a good pair of winter riding shoes is a must if you plan to do a lot. I have a pair of Sidi Storms. Make sure you get the winter shoes 1 size too big. You'll need the space by the time you put a pair of wool socks on and/or some neoprene socks. Over top of the shoes I use a pair of Pearl Izumi insulated shoe covers. That will keep you warm in the foot department. A last resort is to use the chemical foot warmers and put them in the bottom of your shoes. They work great but they can get expensive and you don't really need them except for extreme temperatures.
For your hands you can use just about any kind of ski gloves. I sometimes use Pearl Izumi AmFib lobster gloves and they are almost too warm! Otherwise a ski glove does the job.
Lastly your upper body and legs. The key is layering. You want your first layer to be sometime technical that wicks the sweat away from your body. Then a warm, insulated cycling jacket, and finally a windbreaker. Leg wise you don't always need as many layers. Because your legs are doing most of the work riding that is where the blood goes and it keeps your muscles warm. Usually a pair of insulated tights overtop regular cycling shorts will do the job. For the cold days perhaps some long johns, but that is about it.
Well only 33 days left under the 24 Hours in the Old Pueblo. I am going to have to bring most of my winter clothes for this race. Last year it was around the freezing mark during the night. The desert is interesting that way. It just can't hold the heat from the daytime. Sometimes though you will ride through a warm pocket of air and it is such a relief....unfortunately it doesn't last long.
Until next time!
Steve
Tuesday, January 11, 2005
Tip of the week #2 - Training Camps
You've all heard about professional riders attending training camps prior to the start of their season. Usually they are in some exotic destination with warm weather and fabulous riding. I used to read about them and think about how great it would be to get 2 weeks of nothing but focused training in with no interruptions. Unfortunately for most of us it is too expensive travel for something like this, but you don't need to! Why not set up your own training camp with your base location being your house? This is what I have been doing for the past few years. I pick a 2 week period at least 1 month before my first race and start the camp (make sure you have some sort of base fitness already). I treat myself like I am a professional rider 24 hours a day. Typically I will try to get a good nights sleep. Eat a healthy breakfast. Go for a 5-8 hour ride. These rides are mostly long distance endurance rides with some occasional intervals sprinkled in. Come home and have a nap. Eat a good dinner. Prep for the coming season doing things such as: correspondance with sponsors, preparing strategies for upcoming races, preparing equipment, etc. Then it is too bed. The next day I'll start it all over again. Typically I will ride 2-3 days on (depending on mileage) and then one day off for rest/recovery. That rest day I might work in the garden, get a massage, go for walk or just enjoy a day off. Repeat this schedule for 2 weeks. The importance of this period is to put some strain on your body over and above what it is used to during normal training. Come race day your body will be better prepared for the rigours it will face racing your bike for 24 hours. It has worked for me and should work for you too!
Steve
Steve
Sunday, January 09, 2005
New Route
I spent the day today mapping a new route out for training rides on the road. I do a lot of riding on the road, about 2/3 is spent on the road bike. I don't do a lot of training on the MTB bike. Most of the MTB riding is either racing or going for fun rides with friends. The new route I mapped takes me about 120km which should take around the 4 hour mark, maybe a little more. With a family it is hard to get in rides much longer than this. When I do my training camp in late March or early April (weather permitting) I will try to do this ride 5 days a week with one of the days potentially being two times around this circuit. That will certainly build up my endurance, plus it will get me eating during the ride which will be good practice for race day.
During Winter training it is impossible to get in 4 hour rides with the weather. I can handle the cold weather with every part of my body but my feet. No matter what I do I can't keep them warm. Right now I wear Sidi Winter Shoes (one size too big) with wool socks, neoprene socks, and winter booties. I still get cold in below zero weather. Thus training rides don't last much longer than 3 hours (1:40 on the trainer today). This will keep my conditioning decent for the 24 Hours in the Old Pueblo (www.epicrides.com) but by no means in winning form. It is just impossible to get that form unless I move to warmer climates!! I can't wait for my training camp! More on that in the next blog (Monday tips!).
Later!
Steve
During Winter training it is impossible to get in 4 hour rides with the weather. I can handle the cold weather with every part of my body but my feet. No matter what I do I can't keep them warm. Right now I wear Sidi Winter Shoes (one size too big) with wool socks, neoprene socks, and winter booties. I still get cold in below zero weather. Thus training rides don't last much longer than 3 hours (1:40 on the trainer today). This will keep my conditioning decent for the 24 Hours in the Old Pueblo (www.epicrides.com) but by no means in winning form. It is just impossible to get that form unless I move to warmer climates!! I can't wait for my training camp! More on that in the next blog (Monday tips!).
Later!
Steve
Wednesday, January 05, 2005
Rest day today
Went for another good ride yesterday. It was a little bit chilly, about -5 but I survived for almost 2 hours. My legs felt a little bit sluggish, probably from increasing the amount of riding I am doing. I'm going to take a recovery day today just to keep myself on track (plus it is damn freezing outside with ice on the ground).
The forcast doesn't look any better for the next few days....apparantly a big storm coming tomorrow so I will hit the gym instead of riding. Hopefully things clear for the weekend.
I'm thinking of adding another race to my calendar this season, specifically the 24 Hours of 9 Mile (www.24-9.com). The race looks pretty good. I got some good info from Jeff Kerkove (www.jeffkerkove.blogspot.com) about the race and it seems like it is pretty professional. The only thing holding me back is it is only 3 weeks before another 24 hour (24 Hours of Albion) race I have already entered. Last year when I did races 3 weeks apart I had a horrible 2nd race. I don't think I recovered properly. 4 weeks apart and I'm good to go. We'll see this year.
Later!
The forcast doesn't look any better for the next few days....apparantly a big storm coming tomorrow so I will hit the gym instead of riding. Hopefully things clear for the weekend.
I'm thinking of adding another race to my calendar this season, specifically the 24 Hours of 9 Mile (www.24-9.com). The race looks pretty good. I got some good info from Jeff Kerkove (www.jeffkerkove.blogspot.com) about the race and it seems like it is pretty professional. The only thing holding me back is it is only 3 weeks before another 24 hour (24 Hours of Albion) race I have already entered. Last year when I did races 3 weeks apart I had a horrible 2nd race. I don't think I recovered properly. 4 weeks apart and I'm good to go. We'll see this year.
Later!
Monday, January 03, 2005
Tip of the Week #1 - Nutrition
Every Monday I am going to try to post a tip about 24 Hour Solo MTB racing for all those people I know want to try one of these events but just are not quite sure yet.
Your body stores about 100,000 calories in the form of fat on your body (give or take). So you have plenty of fuel to get through a 24 hour period. During a race, don't be concerned about replacing every calorie you spend (probably 800+ per hour). Your body can only process about 300 calories per hour....much more than that and it just goes to waste and increases your chances of gastointestinal problems.
Went for another ride today....only just bit more than 2 hours. Felt great though. I ride specific routes so I know how long it should take me....that way I usually know how I am riding.
Later.
Your body stores about 100,000 calories in the form of fat on your body (give or take). So you have plenty of fuel to get through a 24 hour period. During a race, don't be concerned about replacing every calorie you spend (probably 800+ per hour). Your body can only process about 300 calories per hour....much more than that and it just goes to waste and increases your chances of gastointestinal problems.
Went for another ride today....only just bit more than 2 hours. Felt great though. I ride specific routes so I know how long it should take me....that way I usually know how I am riding.
Later.
Saturday, January 01, 2005
Happy New Year
Happy New Year to everyone!! I spent a fairly quiet New Year with my family. We went to the "family style" New Years party at East Side Mario's with the kids. They give out party favours, streamers, hats etc. to make it fun for the kids. Shrek was even there!
I went out for my traditional New Years Day ride this morning. It was a blustery 0 degrees, but about -7 with the windchill so I tried not to ride into the wind too much. I got in about 2h 40m of riding which was nice for a change. I felt pretty good actually. I hope to get in a lot more training now that I am completely healthy. I have been sick since the beginning of October when I got the flu shot. Strange how that happens!! With a non-stop cold, 2 bouts of strep throat, and a chest infection I was out of commission for quite awhile. About 8 days of training in each of November and December. Oh well, an extended rest phase. Back to the grind though.
My first race is the 24 Hours in the Old Pueblo in Tuscon, Arizona on February 19-20. My conditioning is never great for this race. Training is so hard in January/February as the snow and temperatures are just insane in Oakville.
As I reflect on the 2004 Season a few stats for you:
7,871KM ridden/raced
387 hours on the bike
3 x 24 hour solo races
1 x 12 hour solo race
best race - 12 Hour Battery Burner
worst race - 24 Hours of Summer Solstice
For 2005 I am racing with the GearsRacing.com team which will be nice. I hope to race in at least 5 x 24 hour events and possibly a few regular races throughout the year. So far I am committed to the 24 Hours in the Old Pueblo in February, the 24 Hours of Summer Solstice (largest 24 hour race in North America) in June and the 24 Hours of Albion in August. In May I will be doing either the Burn 24 Hour (North Carolina) or 24 Hours of Boyne (Michigan). Hopefully I will get one in on the August long weekend and perhaps one in September as well.
Off to watch a movie now and for tomorrow I'll probably just hit the trainer and then off to play poker and watch football in the afternoon.
Later!
I went out for my traditional New Years Day ride this morning. It was a blustery 0 degrees, but about -7 with the windchill so I tried not to ride into the wind too much. I got in about 2h 40m of riding which was nice for a change. I felt pretty good actually. I hope to get in a lot more training now that I am completely healthy. I have been sick since the beginning of October when I got the flu shot. Strange how that happens!! With a non-stop cold, 2 bouts of strep throat, and a chest infection I was out of commission for quite awhile. About 8 days of training in each of November and December. Oh well, an extended rest phase. Back to the grind though.
My first race is the 24 Hours in the Old Pueblo in Tuscon, Arizona on February 19-20. My conditioning is never great for this race. Training is so hard in January/February as the snow and temperatures are just insane in Oakville.
As I reflect on the 2004 Season a few stats for you:
7,871KM ridden/raced
387 hours on the bike
3 x 24 hour solo races
1 x 12 hour solo race
best race - 12 Hour Battery Burner
worst race - 24 Hours of Summer Solstice
For 2005 I am racing with the GearsRacing.com team which will be nice. I hope to race in at least 5 x 24 hour events and possibly a few regular races throughout the year. So far I am committed to the 24 Hours in the Old Pueblo in February, the 24 Hours of Summer Solstice (largest 24 hour race in North America) in June and the 24 Hours of Albion in August. In May I will be doing either the Burn 24 Hour (North Carolina) or 24 Hours of Boyne (Michigan). Hopefully I will get one in on the August long weekend and perhaps one in September as well.
Off to watch a movie now and for tomorrow I'll probably just hit the trainer and then off to play poker and watch football in the afternoon.
Later!
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