Still very much at it! Not as seriously, but such a fine way to stay in shape!
When I get a camera I'll be uploading interesting things from interesting travels :)
Monday, July 22, 2013
Tuesday, June 11, 2013
Tires matter
In the short time I've been really into road biking I've realized tires really make/break the feel of the bike as a whole. The epiphony happened when I got my first set of good tires - the 2012 continental attack/force. Since then, I've tried others and nothing has been quite as satisfying - the conti gp4000's are close, more durable but a harsher ride and harsher ride over 60-80 miles means alot!
Giving the 2013 attack/force a shot now. Lighter, better rolling than the 2012's so they say... durability? Well, now I have the beastly Forte Gothams for general riding around duty - so the attack/force can be used solely for their intended racing/fast training. The 2012's gave me 2000 miles as my only tire so I suspect at least the same miles from the 2013's - though the lighter weight makes me question durability its worth a roll of the dice IMO cuz, well, tires entirely change the feel of the bike :)
Giving the 2013 attack/force a shot now. Lighter, better rolling than the 2012's so they say... durability? Well, now I have the beastly Forte Gothams for general riding around duty - so the attack/force can be used solely for their intended racing/fast training. The 2012's gave me 2000 miles as my only tire so I suspect at least the same miles from the 2013's - though the lighter weight makes me question durability its worth a roll of the dice IMO cuz, well, tires entirely change the feel of the bike :)
Thursday, May 2, 2013
Ankling
The most difficult but most rewarding thing I've been working on lately is ankling. There is a good primer on the technique (what I read a few months ago) here: cycling tips . If you want to see this technique in action, see Richey Port in the final uphill time trial of Paris-Nice... this is when I decided to 100% learn how to do it.
The page/Port got me started, and although I could immediately feel the gain in efficiency I did not have the muscular endurance to keep it up
I started ankling up small inclines, I noticed I could maintain my speed much better this way but at first I was unable to keep it up... I could at first ankle for about as long as I could stand/sprint.
After getting the general idea it has taken about a month and a half (note ~2000 miles) and a serious focus on form/feel to be able to sustain ankling for long periods. When I have a mental lapse, and then start ankling again, every single time its a ~10% increase in speed without any increase in effort, amazes me everytime.
I think the gain for me is that once I start getting my ankle into the mix I naturally pedal circles, while this is of course inherently more efficient I also feel like I'm using many more muscles... the use of more muscles is what made it difficult at first - but over time the strength/endurance has come and the benefits are very real.
@ very high cadences I still angle the toe down and keep the ankle stiffer, ankling above 110rpm doesn't seem as fruitful, but for general riding I am doing it more and more and seeing my ability to hold speed go up and up. The technique is also an excellent way to let other muscles recover, right now I'm transitioning from using it for recovery/acceleration/hills to using it nearly all the time.
Give it a shot, a REAL shot... I'm sure some pedal like this very naturally, and perhaps for some it just won't work... but I think its definitely something to at least know how to do even if its only used in limited situations.
The page/Port got me started, and although I could immediately feel the gain in efficiency I did not have the muscular endurance to keep it up
I started ankling up small inclines, I noticed I could maintain my speed much better this way but at first I was unable to keep it up... I could at first ankle for about as long as I could stand/sprint.
After getting the general idea it has taken about a month and a half (note ~2000 miles) and a serious focus on form/feel to be able to sustain ankling for long periods. When I have a mental lapse, and then start ankling again, every single time its a ~10% increase in speed without any increase in effort, amazes me everytime.
I think the gain for me is that once I start getting my ankle into the mix I naturally pedal circles, while this is of course inherently more efficient I also feel like I'm using many more muscles... the use of more muscles is what made it difficult at first - but over time the strength/endurance has come and the benefits are very real.
@ very high cadences I still angle the toe down and keep the ankle stiffer, ankling above 110rpm doesn't seem as fruitful, but for general riding I am doing it more and more and seeing my ability to hold speed go up and up. The technique is also an excellent way to let other muscles recover, right now I'm transitioning from using it for recovery/acceleration/hills to using it nearly all the time.
Give it a shot, a REAL shot... I'm sure some pedal like this very naturally, and perhaps for some it just won't work... but I think its definitely something to at least know how to do even if its only used in limited situations.
Tuesday, April 2, 2013
A personal observation on the importance of diet
A personal observation on the importance of diet...
3 days ago I had too much chocolate as I waited for the floors to dry to get into the kitchen - then I ate too many buttery croissants that were not from the bakery I normally get them from (these were full of bad shit but tastey) = TERRIBLE stomach ache all night. This was a with good ride with Beverly - Veepak in the morning.
The next day was easter, eating with family I ate nothing that was prepared because it was either full of meat or came out of a box/package - had to make myself some soup, delicious, but then later a terrible concoction of oatmeal/coffee and too much cinnamon that overall made me queasy before I tossed the rest (hey I try wierd stuff, it works sometimes it doesnt :) )... a bit more candy and no riding on this day.
Then yesterday, no $ to get the food I normally get and totally out of my normal post-ride recovery foods... a hard 70 miles with still fairly good results overall although I was feeling the lack of nutrition toward the end of the ride - stop for a veggie taco helped a bit but I didn't have the usual bananas/bars etc that keep me going for long distances.
Come to today, only thing to eat was oatmeal - none of my usual breakfast foods/shakes... and although lack of sleep was partially to blame - I had NO energy... totally dead and I had to ride 20 miles in the morning. Ate good for lunch but on the return I was totally tired still... was a miserable 50 miles or so total, I've had 100+ mile days and gone out the next day feeling much better than today... in fact I'd say this was perhaps my *most* miserable day of riding as with 0 energy I had to ride 20 miles into a 28 degree/10-12mph headwind... and even with the tailwind back it could only occasionally muster enough energy to get up to my fair weather cruising pace!
Here I made the mistake of eating foods I *know* don't agree with me and will NOT help me to get stronger... and then I totally burned through my good energy reserves and did NOT replenish them *at all*. I ate way too late after the workout, and I didn't have any of the usual banana/protein shake/salad... only tomato soup! Then only ~5 hours of sleep, which on most days isn't a big problem, but that plus the lack of nutrients totally ruined my otherwise fun trip through the wonderful rollers of the palos/willowbrook area. Even a good lunch barely helped at all, I never felt "good" at any part of the ride.
Lots of training can only go so far without a good diet to back it up, today was a reminder of this and I will not soon forget it. I think if I continued with the poor diet choices I would likely regress quickly and lose all that I've worked for. As such, I am budgeting more wisely to ensure I have enough $ to get the foods I need... its more expensive to go organic and can be frustrating to have little to no choices at restaurants... but its days like today that remind me WHY I choose to eat the way that I normally do!
-------------
The next day, feeling drastically better - pretty much back to normal. Got the usual bananas/veggie protein shake and ate a nice big bowl of rice. I just threw on some jeans today and did the ~18 mile round trip ride to Trader Joe's to get my regular eats. Felt so much better! I wasn't struggling or pushing hard at all (hence the jeans, if I'm not all kitted up I feel more like just cruising) - but still spent most of my time (aside from stoplights etc) right around 20mph... this was tough yesterday, even with the big tailwind!
I can already tell tomorrow I'm gonna be feelin good! And tomorrow is the Beverly Bike - Veepak team ride through the wonderfully hills palos/willow springs area... I'm gonna fly through those hills :)
3 days ago I had too much chocolate as I waited for the floors to dry to get into the kitchen - then I ate too many buttery croissants that were not from the bakery I normally get them from (these were full of bad shit but tastey) = TERRIBLE stomach ache all night. This was a with good ride with Beverly - Veepak in the morning.
The next day was easter, eating with family I ate nothing that was prepared because it was either full of meat or came out of a box/package - had to make myself some soup, delicious, but then later a terrible concoction of oatmeal/coffee and too much cinnamon that overall made me queasy before I tossed the rest (hey I try wierd stuff, it works sometimes it doesnt :) )... a bit more candy and no riding on this day.
Then yesterday, no $ to get the food I normally get and totally out of my normal post-ride recovery foods... a hard 70 miles with still fairly good results overall although I was feeling the lack of nutrition toward the end of the ride - stop for a veggie taco helped a bit but I didn't have the usual bananas/bars etc that keep me going for long distances.
Come to today, only thing to eat was oatmeal - none of my usual breakfast foods/shakes... and although lack of sleep was partially to blame - I had NO energy... totally dead and I had to ride 20 miles in the morning. Ate good for lunch but on the return I was totally tired still... was a miserable 50 miles or so total, I've had 100+ mile days and gone out the next day feeling much better than today... in fact I'd say this was perhaps my *most* miserable day of riding as with 0 energy I had to ride 20 miles into a 28 degree/10-12mph headwind... and even with the tailwind back it could only occasionally muster enough energy to get up to my fair weather cruising pace!
Here I made the mistake of eating foods I *know* don't agree with me and will NOT help me to get stronger... and then I totally burned through my good energy reserves and did NOT replenish them *at all*. I ate way too late after the workout, and I didn't have any of the usual banana/protein shake/salad... only tomato soup! Then only ~5 hours of sleep, which on most days isn't a big problem, but that plus the lack of nutrients totally ruined my otherwise fun trip through the wonderful rollers of the palos/willowbrook area. Even a good lunch barely helped at all, I never felt "good" at any part of the ride.
Lots of training can only go so far without a good diet to back it up, today was a reminder of this and I will not soon forget it. I think if I continued with the poor diet choices I would likely regress quickly and lose all that I've worked for. As such, I am budgeting more wisely to ensure I have enough $ to get the foods I need... its more expensive to go organic and can be frustrating to have little to no choices at restaurants... but its days like today that remind me WHY I choose to eat the way that I normally do!
-------------
The next day, feeling drastically better - pretty much back to normal. Got the usual bananas/veggie protein shake and ate a nice big bowl of rice. I just threw on some jeans today and did the ~18 mile round trip ride to Trader Joe's to get my regular eats. Felt so much better! I wasn't struggling or pushing hard at all (hence the jeans, if I'm not all kitted up I feel more like just cruising) - but still spent most of my time (aside from stoplights etc) right around 20mph... this was tough yesterday, even with the big tailwind!
I can already tell tomorrow I'm gonna be feelin good! And tomorrow is the Beverly Bike - Veepak team ride through the wonderfully hills palos/willow springs area... I'm gonna fly through those hills :)
Saturday, March 30, 2013
Good "climbing" around Chicago?
The route below is the Beverly Bike - Veepak training/group ride. (as far as I know its the regular route). I've been on the xXx Racing ride up through the north burbs and although there are some decent hills, little traffic, and an overall good route. The roads there are of significantly worse quality and the hills are not quite as steep or as plentiful as in the Palos/Willow Springs area.
I've not cycled the world just yet, but around the Chicago area I've been up north - a good mix of slow rollers/hills... out south - flat FOREVER.... the city area - lakefront trail is fun and busy streets have a unique appeal, watch out for doors!!!!... the willow springs/palos area - so far my favorite, I've only been out there once but it was AMAZING! The scenery, the hills, the road quality, excellent training - I can already feel myself getting stronger from rolling up the hills in my biggest gear (great strength training!). Also I had my first trip to 40mph! What an experience, so much wind, any small shift of the bike demands attention... absolutely in the moment looking out for anything that may ruin the otherwise incredible experience that is going 40mph on 23mm worth of tire :)
Next time 50mph... and faster up the hills... :)
Can't wait to do some solo routes. There is also an area called swallow cliff which has many stairs which people run/walk up and down - I may ride to it and run up/down a few times myself... I had forgotten about that place but we passed in on the ride!
If your around Chicago, DEFINITELY study the Strava route below and use it to plan your own, tis some great riding.... and you might see me climbing up a hill or possibly flying down one!
Thursday, March 28, 2013
Personal Bests, wheels or fitness? Either way a step closer to reaching long term goals!
Set alot of personal bests today! The new wheels (vuelta corsa lite) are helping alot. Whether it be the better bearings, the more aero profile, the MUCH reduced weight.... or perhaps my fitness.. probably a combo of all the above!... either way, I feel much faster now!
The way up to work was incredible, I held back so as not to walk in sweated out and too tired to walk, but STILL had some good stretches around 25mph, and this is with very low winds! I've in the very recent past not been able to hold that sort of speed without a tailwind for hardly any distance without getting winded quick!
Also at the end of my commute to work I hit a certain (.5 mile or so) stretch I like to go fast through and ended up in the 27-28mph range for the duration! I've really NEVER been able to pull that off without a strong tailwind or some sort of drafting from a car or something... and I was not totally spent at the end!
The way back was a bit rougher as I was kinda tired and didn't have a meal, but STILL a personal best on most of the Strava segments on the lakeront path... actually I had a great 27/28mph .5 mile sprint (not the same as the way up there) to start things off. The LFP was crowded, which slowed me down in some spots, but still my averages were generally quite a bit higher than ever before - some of which were under more favorable conditions! Really should have eaten, woulda helped alot toward the end of the ride!
At the end I went a bit harder to get my legs tired and tried a standing sprint under these conditions to simulate a race (although I wont be carrying a backpack of tools in a race lol). No amazing results, I think not eating had alot to do with that! BUT its good to get in this practice, as this is one place I fell short in my first race!
Wheels and fitness... I hope to improve greatly over this year and get a bike underneath me that doesn't hold me back! I think I'm getting both of those things taken care of right now - and I have my eye set on the elusive goal of a 40k in less than an hour on my road bike!
The way up to work was incredible, I held back so as not to walk in sweated out and too tired to walk, but STILL had some good stretches around 25mph, and this is with very low winds! I've in the very recent past not been able to hold that sort of speed without a tailwind for hardly any distance without getting winded quick!
Also at the end of my commute to work I hit a certain (.5 mile or so) stretch I like to go fast through and ended up in the 27-28mph range for the duration! I've really NEVER been able to pull that off without a strong tailwind or some sort of drafting from a car or something... and I was not totally spent at the end!
The way back was a bit rougher as I was kinda tired and didn't have a meal, but STILL a personal best on most of the Strava segments on the lakeront path... actually I had a great 27/28mph .5 mile sprint (not the same as the way up there) to start things off. The LFP was crowded, which slowed me down in some spots, but still my averages were generally quite a bit higher than ever before - some of which were under more favorable conditions! Really should have eaten, woulda helped alot toward the end of the ride!
At the end I went a bit harder to get my legs tired and tried a standing sprint under these conditions to simulate a race (although I wont be carrying a backpack of tools in a race lol). No amazing results, I think not eating had alot to do with that! BUT its good to get in this practice, as this is one place I fell short in my first race!
Wheels and fitness... I hope to improve greatly over this year and get a bike underneath me that doesn't hold me back! I think I'm getting both of those things taken care of right now - and I have my eye set on the elusive goal of a 40k in less than an hour on my road bike!
Tuesday, March 26, 2013
First Race/First Crit Recap and Results!
It went as so:
I biked there (about 11 miles) and I was pretty excited so I left too early... with it being cold I ended up doing a ridiculous 29 laps of warmup before the race even started - the course is .8 mile. As the race drew near I really "warmed up" and noticed I was flying by everyone else who was warming up... I wasn't getting winded, so I just kept going and did my thing. Turns out my warmup pace (on some laps) was faster than the actual race pace (on some laps).
The race was 14 laps.
Mis clipped at the beginning, caught up and passed the field on the first straight into the first turn - ended up in a 2 man breakaway right away @ a strong pace, but one I could hold. This was the pace I expected the race to be, I actually expected the pack to swarm me! After the first lap there was a big gap and I let the other guy take his pull... he lasted to around the next corner and blew up... I maintained pace around for another lap and pondered my options. The pack did not yet respond, and it was the turning point - go for it or sit up and save energy for the end.
I sat up and waited, as at this point I wasn't tired at all and figured if the pack responded I might end up dropped after burying myself - I had no idea at this point the fitness of the riders in general but I knew the area teams were well represented and some of them are known to be strong so I just played it safe.
I stayed near the front of the pack for the majority, didn't even draft most of the time because the pace was basically my normal cruising pace (see warmup pace above) and I was constantly blocked out/didn't feel like fighting for a wheel. I was kinda wishing I just woulda went for the solo breakaway at this point! I pondered going for another but I just waited.
At some point there was a 2 or 3 man breakaway and I helped pull the pack up to them after they had a good spread - this was still with a handful of laps to go, totally not needed. In doing so I got a bit tired, but far from killed myself. The teams knew what they were doing, I got off the front after the break was caught and the pace went down.
I sat in the pack till the last lap and waited for a move once the pace FINALLY picked up... the move came and the wheels I was on at that point weren't contesting at all so I had to just go at it myself after waiting for them to make a move (waited just a little too long!) I took the corner wide to get around but it was too close to the finish and the first 3 wheels were too far ahead at that point... actually I imagine someone was on my wheel as I could hear some serious AHHHHHH right behind me, but he didn't pass. Total noob mistake, i'm not sure why I stayed seated and pushed that way big gear... ah, because I didn't know what the hell I was doing... lol, lesson learned.
So, I still managed 4th!
This is on a steel bike with 2200 group (khs flite 220, 2010 model), I do keep it in good condition and just got a set of vuelta corsa lites. And perhaps much cooler is that in September of last year I was 225lbs and riding even 10 miles at a less than average townie on a single speed pace KILLED me, especially what seemed like "giant hills" (overpasses) here in Chicago. Now I'm 170 (6'1"), and fit enough to be an ill-prepared idiot and still manage 4th in a big city race with alot of guys who are on teams and are much more experienced but don't cat up for their various reasons, I feel really great about that
I'm really happy, and I KNOW I can win a cat 5 race (next one?), and I KNOW with tactics I can cat up quick!
You can checkout the ride here: http://app.strava.com/activities/45993637# If you check my profile you can see the other rides of the day (to the place + 4 more laps around the course, back home etc).
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