Final Blog Of 2011 - What Will 2012 Bring?

Well, here it is...the final blog for 2011 and the year on the bike. Obviously by next week's blog entry I will need a new title for the blog. As for my first year back on the bike in over a decade, I think my training went very well and I actually over achieved on the side of hours and miles. Now the racing side of the year was not as expected but the collision with the car in the MonTour 75 really did put a big snag in racing plans for all of June and parts of the late fall with a recurring back problem. After getting 3 rides outside in this unusually warm December week, here are the final workout tallies for 2011:

Training Totals
Week - 5 rides/ 164miles/7hours 44minutes/ 21.2mph
Runs - 3 runs/ 19miles/ 2hours 16minutes/ 7:10 per mile
December - 25 rides/ 777miles/ 34hours 46minutes/ 22.3mph
18 runs/ 98miles/ 11hours 41minutes/ 7:08 per mile
2011- 358rides/12396miles/ 574hours 26minutes/ 21.8mph
39 runs/ 212miles/ 25hours 40minutes/ 7:16 per mile
Combined - 397workouts/ 12608miles/ 600hours 6minutes

What is in store for 2012? I have been debating a return to triathlons at the same time I am not ready to give up on the bike racing either. It will be a hectic year but knowing my ability and potential in both I know I can have a successful 2012 in each sport. After a solid two months of getting my running legs back under me, I am ready to start to add some workouts into the running schedule. The big thing now is getting motivated to get into the pool. With two weeks till the teams return to campus, I have a not so hectic schedule to get into a good rhythm of triathlon training before school starts.

And of course, we cannot forget the EPIC event TdO '12! Some early conversations in coordinating event were held over the Christmas holiday!

TdO '12 and/or Kona!!!

Follow the excitement here or Twitter (triduath40).......

A Holiday Blog! Training Never Rest.

I have to admit other than the typical holiday happenings inside: gifts, family and tons of food, you would never guess it is Christmas by the near 50 degree temperatures outside. And trust me when I say this......there is no way I am complaining about it! I have been enjoying this unseasonable December. It is funny to think that the only significant snow this fall/winter was back on Halloween weekend. Either warm or cold, it is good to get out of the Grove to recharge the battery for the indoor and outdoor track & field seasons. The difficult part is waiting until January 15th for the teams to return. With the new year approaching, a decent amount of time will be spent trying to decide what direction I want to go with my racing in 2012 - bicycle racing or triathlons?

I am somewhat torn whether it is time to return to triathlons but regardless the training during this transition period continues to go well. Another good sign is the back continues to improve to the point where weight training can start in earnest when I return to the Grove. This past week was my biggest week running since returning to a steady schedule of running the past two months. While it has not been very fast running but in another week, I will looking to start to add a track session into my running plan.

New Training Totals
Week - 5 rides/ 7hours 45minutes/ 22.7mph
4 runs/ 24.5 miles/2hours 57minutes/ 7:12 per mile
December - 20 rides/ 613 miles/ 27hours 00minutes/ 22.7mph
15 runs/ 79 miles/ 9hours 25minutes/7:05 per mile
Year - 354 rides/ 12,232 miles/ 566hours 43minutes/ 21.8mph
35 runs/185.5 miles/ 22hours 26mintes/ 7:20 per mile

This Week
5-6 rides/ 175-200 miles/ 7.5-8.5hours
3-4 runs/ 18-22 miles/ 9-10 mile long run

Some tentative discussions today on the TdO '12! Eddie MaGuire will make sure it is an EPIC event!

Decision on triathlons and Kona to be made soon!

Happy Holidays!

Early Christmas = New Car and Keurig!!

The holidays got an early start here!! After thinking about it for a little over a year, I finally pulled the trigger and purchased a new vehicle. Yesterday, I purchased a brand new Nissan Versa hatchback and of course appropriately the color is espresso black. The Versa only had 36 miles on it when I drove it off the lot to head home. A few days earlier, one of my runner's parents gave me a Keurig, which is just like leaving a kid in the candy store. If this theme continues, this year's Christmas will be all about the all might coffee bean!

The adding of running into the training schedule continues to go well even though I have been lazy about the weight training. Today, I had my longest run of the year at 9 miles. I know it does not seem like a lot but for only being back a little over 4 weeks I think the running is progressing very well. The cycling continues very well and on Thursday I topped 12,000 miles for the year on the bike. It is crazy to think that most people do not even drive that far in a year. I kind of have a new mini-goal to finish the year over 600 hours of training. I need 18 hours the next two weeks!

New training totals:
Week - 6 rides/ 176 miles/ 7hours 46minutes/ 22.6mph
4 runs/ 20 miles/ 2hours 21minutes/ 7:00 per mile
December - 15 rides/ 437 miles/ 19hours 15minutes/ 22.70mph
11 runs/ 54.5 miles/ 7:04 per mile
2012 - 348rides/ 12056 miles/ 559hours/ 21.8mph
31 runs/ 131 miles/ 7:13 per mile

This weeks goals:
Bike - 5-6 rides/ 175-200miles/ 7.5-8hours
Run - 4 runs/ 18-22 miles/ 9-10mile long run
Lift - 2 days
Swim - still not quite motivated

TdO '12 or Kona - either way I hope the other guy is training!

Looking forward to some time in South Jersey for the holiday then of course can't wait to get the teams back to campus to get this indoor track & field season rolling!

Winter Break - 4 Weeks Is Too Long Away!

Where has the first semester gone? It is hard to believe that the track & field athletes will be starting their finals tomorrow and the campus will be empty Thursday. Tonight, I emailed all the athletes, I work with on the track & field teams, their workouts for the winter break. It is the part of the indoor track & field season that I hate. Once finals end, the athletes will be off campus for four weeks. I know many of them feel the same way I do and realize that is way too much time away. Knowing the work ethic of these athletes, they will complete what needs to be done but you wish you could have the team together to help monitor their progress and answer all questions that may arise.

This past week was another solid week of running and biking! I was able to accomplish both goals that I set for each discipline and feel very strong throughout the week. It also helps that my back problems seem to have eased a lot, at least for now. It seems to be hit or miss with back but the way it feels now, I should be able to get back into my weight training program and strengthen the lower back. Now the questions is to I have the resolve to get back into the pool????? Even after watching the Ironman broadcast yesterday and as much as I would love to go back to Kona, I am still unmotivated for the pool right now. But for now, I will continue to add running into the training schedule.

New Training Totals:
Week - 6 rides/ 175 miles/ 7hours 41minutes/ 22.7mph
4 runs/ 19 miles/ 2hours 15minutes/ 7:04 per mile
December - 9 rides/ 261 miles/ 11hours 28minutes/ 22.7mph
7 runs/ 34.5 miles/ 4hours 6minutes/ 7:04 per mile
2011 - 32 rides/ 11,880 miles/ 551hours 12minutes/ 21.8mph

This Week's Goals
Bike - 5-6 rides/ 175-200 miles
Run - 4 days/ 18-22 miles
Weights - 2 days

TdO '12 or Kona - I will be in the best shape of my life!

Even A Car & Bad Back Can Slow Me Down!

Since the mishap with the car during my race in May, my back has given me issues every so often. Even with two chiropractor appointments a week since, the back is not always 100%. Over the holiday, it acted up and really did not ease until Wednesday or Thursday of this week. And it seems to be loosening up every day and that is even with standing for the good part of 6-7 hours at a track & field meet. Yesterday marked the opening of the meet schedule for the 2011-12 indoor track & field season. It was a solid start for SUTF and the things look good for when the entire team competes together on January 22nd. Ian Quinlan , coming off a strong performance at NCAA Cross-Country National Championships, set a new SU record in the 5K by dropping a 42 second PR running 14:44.04.

Even with the bad back, I still managed to salvage a solid week of training as I continue to transition into training for the 2012 race season. I did not quite get to my running mileage goal but I was playing it safe and did not run until Friday. I was able to maintain biking everyday and reach my goals. Because of the low intensity of riding during this stretch, it does not put any pressure on the back and I can get a decent ride. Now the back is preventing me from getting the weight training that I know I will need for a very impressive 2012 racing season.

New training totals:
Week - 6 rides/ 181 miles/ 8hours 2minutes/ 22.5mph
3 runs/ 15 miles/ 1hour 50minutes/7:04 per mile
December - 3 rides/ 86 miles/ 3hours 47minutes/ 22.7mph
3 runs/ 15 miles/ 1hour 50minutes/7:04 per mile
2011 - 336 rides/ 11,705 miles/ 543hours 30minutes/ 21.8mph

December Goals:
Bike - 25 rides/ 750-800 miles
Run - 15-18 runs/ 75-90 miles

Week Goals:
Bike - 5-6 rides/ 175-200 miles
Run - 3-4 runs/ 18-22 miles
Weights - 2 days

TdO '12 or Ironman '12 which to do???

Tune-Up Time

Another low key weekend is in the books. With the Thanksgiving holiday and traveling for 4 days, it was the perfect opportunity to drop the bike off at the shop for a tune-up before the heavy winter training begins for the 2012 race season! This was my longest stretch off the bike this year but it allowed for a little more running.

My running right now has not been fast but based mostly on putting some time on my feet. I think I have been averaging 7:00-7:15 per mile for most of my running. This past weekend I did exceed my goal for the month of November and will have to set a much higher goal for December. This month will also be my lowest mileage on the bike all year. I believe I will end up with around 750 miles for the month but it has been a good break for the legs. My goal in December will be to still have a few days off the bike but not like November but also get the mileage back over 800.

New Training Totals
Week - 4 rides/ 124 miles/ 5hours 27 minutes/ 22.7mph
4 runs/ 31 miles/ 3hours 43minutes/ 7:11 per mile
November - 20 rides/ 631 miles/ 27hours 23minutes/ 23.0mph
13 runs/ 72 miles/ 8hours 29minutes/ 7:04 per mile
2012 - 330 rides/ 11,524 miles/ 21.7mph

Goals for this week
5-6 rides/ 175-200 miles/ 7-8 hours
3-4 runs/ 18-24 miles
2 lifts

It is also hard to believe the first indoor track & field meet is next saturday and in a few weeks the first semester will be over. This year has been flying by for the most part. Before you know it, i will have to starting really thinking serious about the 2012 race calendar......Ugh!!!!

TdO'12! Fitness level will be through the roof in '12!

Pancake!

Pancakes......and I am not talking about the food but the running in Oshkosh. Just got back from Oshkosh, WI and the NCAA Division III Cross-Country National Championships. UW-Oshkosh was the host and did a great job with the course. It was a very spectator friendly course. It was also one the flattest course I have seen in my years of coaching at Susquehanna University. Ian polished of a great career with his highest finish at nationals and a new personal best. He finished the 8K course in 25:12 setting and new best by 17 seconds and finishing 94th after finishing 143 in 2010. We did see a lot of bike/running paths but they looked flat and monotonous for miles on miles. There were not even some decent rollers to break things up or even some winding to the trails....just straight and flat as far as the eyes can see....UGH!!

This trip also marked the longest stretch I have had off the bike. I was not on the bike for three days but did get some good quality running. I actually got a bit more running than I thought I was going to get. It made for a very good week of training in this transition phase. With the holiday travel ahead, this coming week can be very similar to this past weekend. This week I managed 4 rides and 6 days running. That is the first time in a while that my days running outnumbered by days biking.

New training totals:
Week -4 rides/ 120 miles/ 5hours 16minutes/ 22.70mph
6 runs/ 29 miles/ 3hours 21minutes/ 7:16 per mile
November - 16 rides/ 507 miles/ 21hours 55minutes/ 23.10
9 runs/ 41 miles/ 4hours 46minutes/ 7:12 per mile
2011 - 326 rides/ 11,400 miles/ 529hours 59minutes/ 21.5mph

Goals this week
4 rides/ 120-130 miles/5-6.5 hours
5 runs/ 30 miles

Looking forward to a nice week of some more running and a little down time from coaching as we have no official practice this week. I still need to get the groups their workouts for the week tomorrow.

TdO '12 - my fitness will be through the roof!!

Transition To 2012 Started

Well, it is pretty much set that there will be no more races for 2011. It is kind of disappointing that I was not able to race as much as I had wanted but I cannot control every stupid car driver out there. I have been having a great year of training on the bike and I am pleasantly surprised how much biking I have been able to accomplish. It is amazing how much better my muscles feel after taking the year off from running. The only issue I have had has been the occasional lower back problems from the accident. I am still seeing the chiropractor twice a week for those issues.

Now, my training focus is on maintenance and keeping the high level of aerobic fitness I was able to build up over the year. I am looking to execute any specific workouts but focus on some easy to moderate aerobic biking and running (yes running). I am making an effort to get back into a little running to keep things fresh and have set a goal more mileage for the month of November. I have also started back on a solid weight training schedule.

New Training Totals
Week - 6 rides/ 196 miles/ 8hours 25 minutes/ 23.3mph
3 runs/ 12miles/ 1hour 25minutes/7:05 per mile
November - 12 rides/ 387miles/ 16hours 38minutes/23.3mph
Year - 322 rides/ 11,280miles/ 524hours 43minutes/ 21.8mph

Goals for this week
4 rides - 130-40 miles - 5-6 hours (NCAA XC National Champions - I will be in Wisconsin for 3 days)
4 runs - 15-20 miles - 1hour 40-45 minutes
2 lifts

Still tempted to get back into triathlons but I am not overly excited about getting back into the pool yet.

TdO 12........setting up to be truly and epic event

OVER 500 & 11,000

What does over 500 and 11,000 mean? I am now over 500 hours in the saddle for the year and over 11,000 miles of cycling. To be exact after this past week I am now at 516 hours and 18 minutes and 11, 084 miles of cycling since January 1st. To be honest, I did not think I would be hitting these numbers just into November. I was pretty sure these numbers would be closer to my end of the year totals. It kind of me wondering, how do I top these totals in 2012 especially given I basically still have two months of the year remaining.

Obviously, the numbers will not be as crazy over the next two months as I am now officially in a transition phase to recover from the year and get ready for 2012. It is also a time to get back into some running and get the weight training going on a regular basis. It is also a time to figure racing plans for 2012. With the crash earlier in the year and the crazy cross-country schedule and now track & field schedule starting up, the cyclo-cross will have to wait till 2012.

This week's training was alright. Getting over this cough and congestion, I spent the week on the indoor trainer. I figure since in a transition phase it would be better to be safe and get myself healthy. I was not able to get any running days or weight training days so I could get rest and get healthy. Now that I am feeling better the past two days, I will be hoping to get running and weight training done this week.

New training totals:
Week - 7 rides/ 224 miles/ 9hours 38 minutes/ 23.2mph/ 135bpm
November - 6 rides/ 191miles/ 8hours 13minutes/23.2mph/ 133bpm
Year - 316 rides/ 11,084miles/ 516hours 18minutes/ 21.5mph

This week's goals:
6 rides (NCAA Mideast Regional Meet Saturday)/ 195-205 miles/ 8.5-9 hours
3 runs for 10-12 miles
2 days weight training

November Goals:
800-850 miles on the bike/ 45-50 miles running

Td0 '12 - Time for Eddie to start planning!

More Crazy Weather - Freak Snow Storm To End October

You would have thought it was the Christmas Holiday versus Halloween. Yesterday, parts of PA was hit by a freak snowstorm that dropped 6 inches to a foot of snow from Central PA to Eastern PA. This has been the strangest past 2 months for weather I can recall. Last month, we had record rainfall and flooding and then we finish it off with a snowstorm. It truly made for a brutal day for a cross-country championships around the state. Many races weer contested in 4-6 inches of snow and made for treacherous footing for the athletes and tough driving conditions for the bus drivers. I am almost scared to ask......what is next?

Training continues to go well. I spent this week entirely on the bike. I have been feeling a little bit of a cold after running the relay last weekend. I think the constant getting in an out of the car on relay day made it easier for me to come down with this cold. I am hoping this week to get back to 2-3 days of running and 2 days of weight training. With the start of November this week, I will truly begin my transition phase to prep for next year's training.

New training totals:
Week - 7 rides/ 224 miles/ 9hours 45minutes/ 23.0mph
October - 29 rides/ 965 miles/ 43hours 17minutes/ 22.3mph
Year - 309 rides/ 10,860 miles/ 506 hours 40minutes/ 21.6mph

Goals for this week
7 rides/ 210-225 miles/ 9.5-11 hours
2-3 days of running
2 days of lifting

It is time to start planning a race schedule for next year!

TdO '12 - Bring it on!

Tussey Mountainback Relay Done - 20 Miles Of Running!

Well another week of contemplating a return to triathlons. I have definitely been watching to many of the Ironman motivating videos on Youtube. Some of the motivation comes from getting somewhat ready for the Tussey Mountainback Relay. It is a relay covering 50 miles around Mt. Tussey near State College, PA. I am a member of a 6 person relay with one of my former athletes. A few years ago, we participated in the vent as 4 person team. I am very thankful for it being a 6 person team this year. This week I have been able to get 3 runs of 3.1 miles with my time getting quicker each run. Yesterday I had my fastest day of 21:30 for a 5K jog. Friday was also the first time that my body felt loose and natural running. I am also being patient with the extremely slow times but I can see those times dropping quickly if I continue to run.

http://www.tusseymountainback.com/

Now, even though adding some running to my training, I have not missed a beat on the bike. I still manage six good days of riding this week. The cooler mornings have meant the unveiling of all the thermal riding gear. I am also at the point where I know racing is pretty much done so it is time to start the maintenance phase of training and start to freshen the mind and body for next year. With today off to run in the relay, I still managed 6 rides this week. For the most part, the rides have been flat due to back issues the past 3-4 weeks. It is almost at a point where I can start to hit some hills again. I am getting bored with the same flat out and back but I want to be safe with the back. New training totals:

Week – 6 rides/ 207 miles/ 9hours 23minutes/ 22.1mph/ 400 feet of climbing

October - 22 rides/ 741 miles/ 33hours 31minutes/ 22.1mph/ 2000 feet of climbing

Year - 302 rides/ 10,636 miles/ 494hours 54minutes/ 21.5mph

Average – 35.2miles/ 1hour 38minutes/ 21.5mph

Goals for week:

Biking – 7 rides/ 10-11 hours/ 210-220 miles

Running – 3 days/ 10-12 miles

Lifting – 1-2 days

Ironman or TdO ’12…….either way I know I will win TdO ’12!

Each Year I Wonder....Should I???

Every year after watching the Hawaii Ironman on the computer makes me wonder if I am ready to get back at it. I will admit that every full moon Saturday of October since 1997, I think about my last time there and wonder ...What if? After competing in the Ironman in 1995, I had set a goal to go back and truly race the Ironman. In 1997, I got my chance after having a tremendous race season and training leading up to the race. I was living in Las Vegas and was taking advantage of all the mountainous rides/runs and was in the best shape of my life. I even qualified in my first attempt at the famous Wildflower Triathlon in San Louis Obispo, CA. At that time, it was one of the most difficult half-ironman races around, as the bike had a 1000 foot climb and the run was over hilly terrain and included trails. At that race I finished in the top 5 among all amateurs including beating all professional women including Paula Newby-Frazier, who at that time was a beast in the women's field. I arrived in Hawaii in peak shape and was ready for a great race. I had a goal of finishing in 9:15 minutes but unfortunately I got sick two days out from the race but I knew I had to start. I had my typical slow swim of about an hour and came out about 400th. On the bike, I could tell things were not right but I still covered the 112 miles in about five hours and moved up to about 100th. Starting the run about 6hours and 20 minutes into the race (includes transition times) I felt OK but could tell something was not right. I kept plugging away and by mile 10 was inside the top 50 and gaining. Then around mile 14 everything really went wrong and I was forced to drop out at mile 18 when I was inside the top 40 overall. So the what if???

Now that I have been back on the bike and did run the other day, everyone keeps saying it is time to get back into the game. It is a very tempting thought but for now I will keep you up to date on my bike training. It still is going very well and the back seems to be getting better. It is not as stiff as it was last week at this time. I was able to run one day this week and manage to jog a 5K in 22:00 minutes and the lifting continues and I can feel the power in the pedals already.

New training totals:
Week - 7 rides / 232 miles/10hours 23 minutes/ 22.4mph / 754 feet of climbing
October - 16 rides/ 534 miles/24hours 8minutes/ 22.1mph/ 1650 feet of climbing
2011- 296 rides/ 10,429 miles/ 487hours 31minutes/ 21.4mph
Average Ride - 35.23 miles/ 1hour 38minutes/ 21.4mph

Goals this week:
6 rides/ 200-210 miles/ 9-11 hours
3 days running
2 days running

Only six days of biking, as I will be running in the Mt. Tussey 50 mile relay with one fo my former athletes. I will be a part of a 6 person relay. It is a fun event.

TdO '12

10,000+ Miles For The Year!

With the passing of 10,000 miles of riding for the year, I have officially passed through the typical mileage per year of a car warranty. Wish I could get the same warranty on the body especially with my back acting up over the past week. It has been very stiff like it was after the accident but at least I am not getting the sharp pains I felt after that. The stiffness just kind of came out of nowhere as I cannot recall doing anything different over the past 2 weeks. I am hoping today is a good sign of it is getting better as it has been no where as stiff as the previous 3 days. I will say this (with sarcasm of course) , nothing like standing and moving around a hilly cross-country course when your back feels that still. And riding on a bus that is older than every runner on the team does not help one bit.

Despite the back, training continues to go well. I have switched my training into more of a maintenance mode and I am focusing on getting some decent mileage on the bike but not killing myself. Race season on the road is basically over and if I can get into some cyclocross races I will not need a ton of miles in my training week to be ready for that. I was able to also add two days of weight training into my schedule. It felt so good to get back into the weight. Biking has not adversely affected my back but I have been smart and kept my cycling flat for the week. I am hoping to be able to tackle some mor ehills this week.

Training Totals:
Week - 7 rides/ 225 miles/ 10hours 11minutes/ 22.1mph/ 761 feet of climbing
October - 9 rides/ 302 miles/ 13hours 45minutes/ 21.9mph/ 906 feet of climbing
2011 - 289 rides/ 10,197 miles/ 477hours 8minutes/ 21.6mph
Average per week - 7 rides/ 247 miles/ 11hours 33minutes/ 21.6mph

This week's goals
7 rides, 210-240 mile, 10.5-12 hours of riding
2 days of weight training/ 2 days running (if back is good)

TdO '12!

Another Week And Yet More Rain For Central PA

The crazy weather continues for Central PA and the Susquehanna Valley. It basically rained at some point almost everyday of this past week. I think the longest stretch we went with no measurable rain was 3 days. For the month of September, I believe we had over 17 inches of rain and October has basically started off the same way with rain yesterday and into this morning. It is almost at the point where most people are shocked when it does not rain. Then to top it off the past two days have be unseasonably cool with temps barely making the 50's. Someday soon, I hope the weather pattern will return to normal.

Training continues to go well. Now I was forced on to the indoor trainer two times this week because of weather and cross-country meet. The day of the meet was fun as I was on the trainer for 23 miles at 4:30AM so I could meet the team at school to travel to Paul Short Invitational. Most rides this week were flat also. I believe I barely hit 1000 feet of climbing this week. I also reduced some of the mileage and will continue to do so little by little as the year unwinds. This week I will also start back in the weight room and adding some running to the weekly training schedule.

New Training Totals:
Week - 7 rides/ 239 miles/ 10hours 55minutes/ 21.9mph/1,083 feet of climbing
September - 32 rides/1140 miles/ 52hours 12 minutes/ 21.7mph/ 13,996 feet of climbing
Year - 282 rides/ 9972 miles/ 466hours 55minutes/ 21.4mph
Avg Ride - 35.4/ 1hour 39minutes/ 21.4mph

Goals for week:
7 rides/ 220-40 miles/ 10.5-12 hours/ 3000 feet of climbing
2 days of weight training/ 2 running days

TdO '12!

Almost Time To Plan For Next Year's Race Season

I have come to the conclusion this week, that the reality of finding a road race to finish off the season of 2011 is very slim. While I am very happy with the way the few races I was able to enter went, I am very disappointed that I was not able to race more often. Granted, my lack of races early in the season was slightly out of my control. It is always tough to schedule races during the track & field season and of course getting hit by a car will put a damper on plans for several weeks. Despite the lack of races, I am extremely happy about the way my training has been going this year. I know with another 7-8 months of training under my belt, the 2012 season will get off to an amazing start. I am hoping to be out of Cat 5 by the end of June into July. That will mean taking advantage of every weekend early in the spring around the track & field schedule to get some starts.

Training this past week has been very good. We managed to avoid some of the forecasted rain for the week and I was able to get outside all but one day. The only day inside was yesterday and that was because of our cross-country meet and I need to ride before I head to school to meet the team to catch the bus. Of course at 5:30AM when I start riding it is dark!!! I figure I will ease back on the mileage soon to freshen up for the next training year.

New training totals:

Week - 7 rides/ 250 miles/ 11hours 22minutes/ 22.0mph/ 2313 feet of climbing
September - 26 rides/ 947 miles/ 43hours 46minutes/ 21.5mph/ 15,299 feet of climbing
Year - 275 rides/ 9733 miles/ 456hours 00minutes/ 21.4mph
Average per ride - 35.4 miles/ 1hour 39minutes

This week's goals:
245-275 miles/ 11-13 hours/ 3000-5000 feet of climbing

In October I also want to start to add a few days (2-3) of running and resistance training each week. As strong as I have felt on the bike this past year, I know a little more power in the legs will go a long way.

TdO '12!

Running Out Of Chances To Race On The Road!

It is hard to believe that the opportunities to race on the road are dwindling every week. It is also made tougher with my teams racing on Saturdays and it seems that most bike races are on that day. While I did get to start 3 races and have a pretty good showing in each race (minus the crash with the car!), I wish I had more chances to race especially with how strong I have felt on the bike the past month or so. I also know that the crash cost me 4-5 opportunities to race due to recovery and waiting on new bike. While I may not have moved up from Cat 5 this summer, I would have moved up early next spring and not have to deal with a lot of the chaos of Cat 5 races. The year is not over yet and I am already looking forward to a dominating season on the road next year!

Training this week went very well. We did manage to avoid a lot of rain and no flooding like the previous week. The one change was much cooler weather rolled in late in the week and made for a chilly 4045 degree ride this past Friday. It was a welcome change. Today was another beautiful day with temperatures in the upper 50's for most of the ride and bright sunshine. On Wednesday, I had one of best workouts on the new bike. I had two long steady segments during a ride of 35 miles. The first segment was 12 miles averaging 24mph after a 1/2 mile spin I began a 15 mile segment where I averaged 25.03mph!!!! In all I averaged over 23mph for the 35 mile ride.

New training totals:

Week - 7 rides/ 251 miles/ 11hours 38minutes/21.6mph/ 5,344 feet of climbing
Sept - 19 rides/ 697 miles/ 32hours 23minutes/ 21.4mph/ 12,986 feet of climbing
Year - 268 rides/ 9483 miles/ 444hours 38minutes/ 21.4mph
Average per ride: 35.4 miles/ 1hour 39minutes

Goals for this week
250-275 miles/ 11-13hours/ 5000+ feet of climbing

I figure I continue on the series side of training for another 4-5 weeks and then start to drop some mileage and refresh for next year. I think the 2012 season of racing on the road will be a huge season!

TdO '12 - with another 8-10 months of training under my belt by next summer.....we know what the outcome will be!

Flooding And No Race!

Well, what a crazy week it was around here with rain and flooding! From Sunday to Thursday, Selinsgrove received nearly 10 inches of rain and with living along the river and the rest of Central PA getting hammered also, that meant some extreme flooding of the Susquehanna River. It also meant that from Tuesday to Thursday, I was stuck on the indoor trainer. Man, I am already dreading winter training as it can be so mind and ass numbing riding the indoor trainer. The weather did not effect training for the team. We were able to get all workouts although as much as I don't like using the track during XC season, it was the only safe place for the team to workout. This upcoming Saturday, we will be running our annual Ashley Tomlinson Alumni 3 Mile Run. We are expecting a decent amount of alumni as this year marks the 50th season of cross-country at Susquehanna University.

Also due to the flooding, I, as well as many others, decided to not partake in the Milton Harvest Festival 28 Mile Road Race. Milton, PA was hot harder than Selinsgrove with the flooding from the Susquehanna River. For two days, people could not even get into or out of Milton. I had never seen anything like this. Well, the race organizers decided that were going through with the race regardless even though none of them could even get out to see the course prior to race day and even said on facebook " the race was still on even though it maybe a disaster zone." It may have turned out well but that was a chance I was not willing to take given that it was the same organization that directed the race when I was struck by a car because an intersection was no manned. I decided to get a quality ride instead on yesterday!

Training went very this week despite the 3 days on the trainer. I was able to keep some decent mileage but obviously the hill climbing suffered this week. Hopefully we will raise that back up this week. I am still searching out some rides or races to finish off the season then get into cyclocross. Today, I finished the week off with my longest ride on the new bike. I did a 58 mile ride with a few decent climbs at 21.6mph.

New training totals:

Week - 7 rides/ 263 miles/ 11hours 48minutes/ 22.30mph/ 2699 feet of climbing
Sept - 12 rides/ 446 miles/ 20hours 44minutes/ 21.70mph/ 7374 feet of climbing
2011 - 261 rides/ 9232 miles/ 433hours 00minutes/ 21.50mph
Avg per ride - 35.4 miles/ 1hour 39minutes/ 21.50mph

This week's goals
250-275 miles/ 12-14 hours/ 7000+ feet of climbing (& no flooding!)

As soon as I figured some rides or races (if any), I will be blogging about them!

Keep training hard and smart!

TdO '12!!! He should have taken me down this year while he had the chance!

Milton Road Race Almost Here/1st Meet In The Books For SUXC!

Things are rolling along both with my training and the cross-country teams' training. This past weekend the teams opened up at Bucknell University in a non-scored meet with Bucknell, Bloomsburg and Juniata. It was a two loop 3 mile race that includes a couple hills that the runners and to climb twice during the race. Both teams accomplished a few of the goals we had set prior to the meet. Time goals were kind of thrown out the window with the muggy conditions that morning. The team is now off until our alumni run on September 17th. The next major race will be the Dickinson College Long/Short Race on September 24th. On that day some of the team will run a 4K while the rest will run 6K (women) or 8K (men).

Link to meet story and results:
http://www.gosusqu.com/sports/mxc/2011-12/releases/0903_bison_open_recap

My training on the bike continues to go extremely well. This past week may have been one of my strongest weeks on the bike. I had an amazing workout midweek where I had two 15 mile segments at roughly 24mph with just a mile easy spin between the segments. I also got a good amount of climbing during the week with one of my highest week totals in a few weeks. I also did a solid double yesterday and followed it up with a nice long and hilly 54 mile today. I am prepping for the Milton Harvest Fest 28 Mile Road Race this upcoming Saturday. Now I have not official registered for the race but that is just a formality and I will admit, I am kind of waiting to see the weather forecast!

New Training Totals:

Week - 8 rides/ 297 miles/ 14hours 14minutes/ 20.9mph/ 8225 feet of climbing
August - 31 rides/ 1.164 miles/ 55hours 39minutes/ 20.9mph/ 26,345 feet of climbing
Year - 254 rides/ 8969 miles/ 421hours 12minutes/ 21.40mph
Avg per ride: 35.3 miles/ 1hour 39minutes

This week's goals given cooperative weather:
Milton Harvest Fest 28 Mile Road Race
250-275 Miles/ 13-14 hours of riding/ 7,000+ feet of climbing

Course for next week's race:
http://www.mapmyride.com/routes/view/22906538

Keep training hard and smart

TdO '12 - Hopefully an Epic Event!

SUXC Preseason In The Books!!!

Well, week one for SUXC is in the books. It was a very solid week of training for both teams as well as an awesome week of team bonding! I believe both teams are coming out of preseason as the closest teams I have coached. They realize that it will take a complete team effort to achieve the goals they have set for themselves as a team. I was very impressed with some of the goals they set aside from the given, defend the Landmark Conference Titles! The men are looking to the win their 5th straight title and the women are looking to win their second straight and 3rd in 5 years. The teams will be running in their first meet this Saturday at Bucknell University. It will be a 3 mile race for both teams and they will run against Bucknell University, Bloomsburg University and Juniata College.

My training was more normal after the week at running camp. I was able to get my mileage back up to over 250 miles and was able to ride seven days this week. Of course, with Hurricane Irene causing so much trouble (heavy rain and winds) I was forced inside today. It was the first time on the rollers in ages and already has me dreading the winter days of riding inside. The only thing that helped make it bearable today was watching Manchester United demolish Arsenal (8-2) and Usain Bolt false start in the 100 meter finals!

Training on the bike continues to go exceptionally well. After the low key week of riding at running camp, my legs felt so strong on the bike this week. I am feeling very confident about the Milton Harvest Fest 28 mile Road Race in less than two weeks. Now this week I am hoping to keep my training about where it was for this week but maybe add some more climbing this week.

New training totals:

Week - 7 rides/ 265 miles/ 11hours 55minutes/ 21.90mph/ 4392 feet of climbing
August - 28 rides/ 1087 miles/ 52hours 03minutes/ 20.90mph/ 24,200 feet of climbing
2011 - 246 rides/ 8672 miles/ 406hours 58minutes/ 21.50mph

This week's goals:
7 rides/ 250-275 miles/ 6500-7000 feet of climbing/ 12-13 hours of riding

With the start of the school year this week, the focus will also be on getting even more of the quality versus the quantity! I figure I will have about an hour and a half to two hours a day during the week to get a solid ride and save the longer bike rides for Sunday.

Till the next time: Keep training hard and smart!!!

TdO '11 will be more like TdO '12!!!

Camp Off - Now Preseason On!!!!

Once again, another great week at Running Works! The weather was tough at times with the first run cut slightly short and an afternoon lost to massive thunderstorm that seemed to last for 4-5 hours! It did cost me an afternoon on the bike but maybe it was for the good. It was my first day off the bike since May 24th. It is always a great time at camp. It is always good to catch up with all my co-counselors at camp, many of them who have been there all 9 years I have worked. I look forward to this week every summer. It is always a great lead-in for the return of my cross-country teams at Susquehanna University. Preseason opens up tomorrow afternoon with an easy run to get everyone together and then the all important 2 mile time trial on Tuesday morning. The preseason polls are in and the men are picked number one and the women number 2. We have a lot of returners so it should be a fun year!

The week of training was interesting. For the first time in months it involves running. While it was not fast running, it was the first bit of running since April (I think??). In all it was 6 total sessions of running equaling 4 hours 30 minutes. Not sure of the mileage as a good amount of the running was on trails.

The week of biking was very low key as I had to fit rides around the camp schedule. It only left me about an hour and 15-20 minutes each day. I did get 4 good rides in the Poconos while at camp. I did lose Friday afternoon due to the thunderstorm. It was one of the longest lasting thunderstorms I have witnessed. We were stuck in our cabins for almost 5 hours. I think the low mileage for the week was also good for recovery as I had been averaging 300 miles a week for the past 4 weeks. I still got 6 solid rides and felt great the past two days after the day off the bike.

Training totals
Week - 6 rides/ 200 miles/ 10hours 9minutes/ 19.50mph/ 5186 feet of climbing
August - 21 rides/ 822 miles/ 39hours 51minutes/20.60mph/ 19,808 feet of climbing
Year - 236 rides/ 8407miles/ 394hours 45minutes/ 21.40mph
Average per ride - 35.6 miles/ 21.40mph

This week will be a test of scheduling as preseason starts. I should be able to take mileage higher than last week. My goals this week are 250-75 miles/ 12-14 hours and 7000 feet of climbing. I am starting to focus this next bit of training towards the Milton Harvest Fest on September 10th.

http://www.miltonharvestfestival.com/races/bikerace.php

TdO '11 - OK about now will be TdO '12!!!!!

Camp On - Running Works Week & Rides In The Poconos!

It is that time of year again.....CAMP ON!!!

This week I will spending time in the Poconos working a cross-country camp for high school athletes. It is an awesome time as I am surrounded by great friends who all share an enthusiasm for cross-country and distance running. I will also have a great opportunity to get some rides in a new place and obviously tackle some new hills. With limited time between running and lecture sessions, there will be a big emphasis on quality rides. I have printed some maps of some rides that I was able to find online. I am looking forward to tackling some new hills.

This past was a great week of training as I topped 300 miles on the bike. I was thinking about a race but decided to get a long quality ride yesterday. My plan was to tackle Jack Mtn.! I was cruising along the creek and headed out towards the 1000 foot climb and as I got near the turn that starts the climb, signs popped up stating that the bridge was out ahead. Unfortunately I had no clue around the detour and had be back in a certain time to finish getting stuff ready for camp. I still got a good 53 miles!

New training totals:

Week - 8 rides/ 311 miles/ 14hours 42minutes/ 21.30mph/ 6700 feet of climbing
August - 15 rides/ 622 miles/ 29hours 42minutes/ 21.00mph/ 14,700 feet of climbing
2011 - 230 rides/ 8207 miles/ 384hours 36minutes/ 21.50mph

This week's goals:
7 rides/ 225-250miles/ 9000 feet of climbing
(probably will hit at least 30+ miles of running - uh oh!!! lol)

Next race is September 10, 2011 - Milton Harvest Fest Road Race
http://www.miltonharvestfestival.com/races/bikerace.php

CAMP ON!!!!

TdO '11!

Local Race This Week!

With yet another solid week of training in the books, it is time to get back out and race. Tentatively, the next week (while not certified) is local race, The 10th Annual Sunbury YMCA Bike Race. It is a 28 mile race over a challenging course with rolling hills and several steady climbs. According to mapmyride.com, there are 4 categorized climbs in the 28 miles. Course profile:

http://www.mapmyride.com/s/routes/view/bike-ride-map/pennsylvania/sunbury/3742746

The following day, I will be heading up to Canadensis, PA for a week at Running Works Cross-Country Camp. It is a fun week of working with a lot of people who share a strong passion for distance running and cross-country. This camp has given me numerous opportunities for good recruiting but more importantly forging some good friendships. It will also be a good opportunity to get some riding in a new place but of course it will be hilly! The Village of Canadensis is located in the Pocono Mountains. I better bring my climbing legs.

I am very happy with the training this past week. I am feeling stronger and more efficient on the bike. The back for now feels stronger than ever and the chiropractor appointments each week seem to have me pedaling very smoothly. I am also venturing out on a lot of new roads and tackling some of the bigger climbs in Central PA. Today, I polished off the week with my longest ride (other than the almost race) with a 55 mile ride at 20.9 mph and included 1065 feet of climbing and 2 categorized climbs. New training totals:

Week - 7 rides/ 311 miles/ 15 hours 0minutes/ 20.70mph/ 7997 feet of climbing
August - 7 rides/ 311 miles/ 15hours 0minutes/20.70moh/ 7997 feet of climbing
Year - 222 rides/ 7896 miles/ 369hours 54minutes/21.50mph
Average ride- 36 miles/ 1hour 40minutes

This weeks goals -
300-325 miles/ 14-16 hours of riding/ 7500-9000 feet of climbing
(At least one trip over New Berlin Mountain Road - 1.6miles/435 feet climb)

It is also two weeks until my cross-country teams at Susquehanna University return to campus for pre-season. Both teams are looking to defend their Landmark Conference Championships. The men have won all 4 titles in the Landmark Conference and the women have won 2 of the 4 championships. Their is a good amount of returning runners from those two squads. It should be a fun season!

Keep training hard and smart!

TdO '11?? Never Know!

Second Cat 5 Race In The Books!

It has been a little longer between races than I wanted but this past weekend I completed my second Cat 5 race. This week's race was the Kirkwood Road Race. It was a 3 loop circuit of 7 hilly miles each loop. I was a little surprised by how hilly the course was especially with a hill that was 2.8 miles long with an elevation change of 254 feet. That hill was also the last 2.8 miles of each loop, so yes, basically an uphill finish. Until official results are posted, I finished somewhere around 5th or 6th in the race. Unfortunately, I missed a break in the first loop on the descent and 4-5 guys stayed off the front. I was a bit tentative on the first descent as it was congested and the guy next to me kept locking his brakes and mentally still somewhat nervous after crash with the car in The Mon Tour, I found myself towards the back of the pack being to cautious. Once at the bottom and starting the climbs, I dropped everyone else but could not get any closer to the 4-5 guys who broke away early. Because of missing the move and dropping most others on the climbs, I found myself alone on the windy day which made it even tougher to gain ground on the lead group. Now the Cat 5 under 40 group started 5 minutes before so I had the motivation of passing nearly 75% of that race to try and pull myself closer to the leaders of my race. I think to still average 21.1 mph given the amount of climbing (1240 feet total) is a very good result.

I know as I continue to gain my confidence back from the crash, I will be better able to mark these breaks and stay closer to the front. I also feel the way workouts have been progressing, I will be the one initiating some of these breaks. That will be nice since Cat 5 races can be dangerous as everyone has told me.

Workouts continue to go exceptionally well and definitely continue to grow in focus. I am also starting to get a bit more aggressive in my attacks of descents which will go a long way in racing. July was my biggest month to date of training. I easily rode my bike further than I have driven my car the last 3-4 months.

New training totals:
Week - 7 rides/ 280 miles/ 13hours 32minutes/ 20.7mph/ 7396 feet of climbing
July - 32 rides/ 1346 miles/ 65hours 51minutes/20.5mph/ 39,470 feet of climbing
Year - 215 rides/ 7585 miles/ 354hours 54minutes/ 21.6mph

This week's goals:
325-50 miles/ 15-16 hours of riding/ 9-10,000 feet of climbing

I have been looking for a race to do this week but there is nothing to close to here this weekend. I have decided to hold off on the stage race until I feel 100% comfortable about attacking descents, especially if in a crowd.

Here's to hoping I can find a race as I feel anxious to get back out there!!!

TdO '11!!

My Own Tour Complete!

Today marked the end of one of the most exciting TdF's in quite some time. Cadel Evans put in the Time Trial of his life to take back 57 seconds from Andy Schleck to win the tour by 1:34. The Schleck brothers managed to hold podium spots and finish 2nd and 3rd. It was the 3rd consecutive year that Andy has finished 2nd. With the amount of possible GC contenders there are now in cycling, unless he learns to Time Trial, I am not sure if he will win the TdF. The highlight of the the TdF for me was the 10 day stretch and defense of the Yellow Jersey by Thomas Voeckler. He and Team Europcar did an amazing job of bringing back the pageantry of the tour. I was happy to see him hold his 4th place position after the Time Trial. I know possible positive samples may be found out later but for now the tour seems more popular in years.

The hardest part of the last day is now waiting till the next TdF. It is always a great motivator everyday to get out there and train. This week was a brutal week of training with the weather. We just went through a huge heat wave in Central PA. We had a heat index reading of 122 two days ago. The humidity was some of the worst have ever felt since I moved here. The other day when I started my ride at 8am, the heat index was already 96 and when I finished 2 hours later it read 110. Today was humid but the heat index was only in the 90's during my ride. This week wound up being my biggest week of training to date. I have never felt so strong on the bike.

New Training Totals:
Week - 8 rides/ 342 miles/ 16hour 25minutes/ 21.0mph/ 6511 feet of climbing
Month - 25 rides/ 1,065 miles/ 52hours 19minutes/ 20.4mph/ 32,075 feet of climbing
Year - 208 rides/ 7304 miles/ 529hours 02minutes/ 21.2mph

My Tour de PA/NJ Totals
1023 miles/ 50hours 15minutes/20.4mph/ 31,283 feet of climbing

I am looking forward to racing this weekend but I have also looked into a possible stage race. Tomorrow I will begin to add weight training back into the schedule. I can definitely use a little more power on the pedals when climbing the hills. This week's goals with the race - 250-275 miles and 8000 feet of climbing.

This week's race:
http://www.bikereg.com/events/register.asp?EventID=11667

Possible Stage Race:
http://www.bikereg.com/events/register.asp?eventid=12479


TdO '11!!!

Biggest Week On The Bike!

Week Two of the Tour de France is now in the books and what an interesting week it was. Surprisingly, my boy Voeckler is holding on to the Yellow Jersey. He has been a true champion in defending the "maillot jaune" and hanging with all the expert's GC contenders. I am not sure if he will be able to hold it through the Alps but if the GC contenders are not careful he could win it. His true downfall could be the Time Trial next Saturday should he hold the jersey that long. The stages through Alps include some of the greatest climbs in TdF history: Col du Galibier and the 21 switchbacks of Alpe d’Huez. It promises to be a great last week to the TdF.

This past week was my biggest training week since I have been on the bike. I have been incredibly strong on the bike and sometimes find myself searching out some of the biggest hills and climbs in the area. This past week I made to treks up the cross-country teams favorite hill: Dam Hill. My next major climb is to tackle Jack's Mountain. I just have to figure out a nice route to get there so I can tackle it relatively fresh. When I do ride the flats it seems to come with a lot of ease. Like today, after my early big climbs, I had a 25 mile stretch in 1:05:19 or 23mph with my heart rate only at 79%. New training totals:

Week: 7 rides/ 320 miles/ 15hours 28minutes/ 20.7mph/ 9867 feet of climbing
July: 17 rides/ 723 miles/ 35hours 53minutes/ 20.2mph/ 25564 feet of climbing
Year: 201 rides/ 6962 miles/ 324hours 55minutes/ 21. 5mph

Goals for this week:
7 rides - 300+ miles- 10,000 feet of climbing

I am having a tough time finding races for this weekend, that are relatively close but the race for July 30th is a definite. I am also cleared to start adding weight training into the training schedule. The back finally feels good enough to start and also get back into some good core work.

http://www.bikereg.com/events/register.asp?EventID=11667

TdO '11!

Some Major Climbing And The Craziest Tour Start!

About to watch the TdF replay on Versus! What a crazy week on the Tour. I have never seen so many crashes in the early stages like this. Unfortunately the silly crashes are starting to take out some of the GC contenders as well as some well know cycling names. I feel I am with a lot of people when I believe there are just too many riders on these narrow French roads. The organization seriously needs to look at reducing the number of teams in the tour or reduce the number of riders a team can start. As for my Team Lipstrong (my fantasy team) it has been a very strong week. The first full week ends with one of my riders in Yellow (Voeckler) and one in Green (Gilbert). As the tour heads to its first real climbing days later in the week, I look for some big points out of Voeckler, Sanchez and Conego with Gilbert battling for the Green.

The TdF definitely makes one motivated to get out and ride. This week was a very good week with the first four days riding the hills of the Poconos, including my first Category 3 climb with a 600 feet climb in 3 miles. On one of my days in the Poconos, I had my biggest day of climbing with 2993 feet of total climbing. In told this week was my biggest week of climbing with 13326 feet of total climbing in 7 rides. Coming back to Selinsgrove to finish off the week of training made the hills around here feel so easy.

New Totals:
Week - 7 rides/ 289 miles/ 14 hours 49minutes/ 19.50mph/ 13326 feet climbing
July - 10 rides/ 404 miles/ 20hours 24minutes/19.80mph/ 16157 feet of climbing
Year - 194 rides/ 6596 miles/ 309hours 27minutes/ 21.50mph

I know I wanted to race more often this summer but I do have my next race picked. It is scheduled for July 30th.

Kirkwood Road Race - 34KM
http://www.bikereg.com/events/register.asp?eventid=11667

I am hoping to find something the week before but for now this is the next one.

This week's goals:
300 miles/ 10,500 feet of climbing

Back to watching the craziness of the tour!!!

TdO '11!!!

Great Riding & Great Motivation - TdF '11 Has Started!

No better motivation each summer to train, than the start of the Tour de France! This Tour is already shaping up to be a very interesting after just two stages. I also feel I have my best Fantasy Team in all the years they have had the Fantasy Challenge. Yes, they have a Fantasy League for the TdF!

Training continues to go well and I am now searching out all the hills in Central pa. My new Garmin is the greatest invention in the world. It makes logging all workouts so easy and gives me so much pertinent information such as elevation, grade of hills, heart rate, cadence and total elevation gain throughout a ride. I also joined Strava.com where I am involved with the King of the Mountain Contest. I currently am the KOM on nearly every categorized hill in Central PA. I have become the biggest tech and training information junkie...lol.

This past week was an amazing week of training. With the Garmin, I can actually do true workouts as I can better monitor them. I did end up back on the trainer for one day as it rained and thunder nearly all day here. It was tough to be back on the trainer after 4+ weeks on the road. This week was also my biggest week of climbing as it nearly totaled 10,500 feet giving me 24,955 feet of climbing in 3 weeks. New training totals:

Week - 8 rides/ 298 miles/ 14hours 46minutes/ 20.40mph
June - 31 rides/1,160 miles/ 55hours 44minutes/ 20.90mph
Year - 187 rides/ 6353 miles/ 294miles 37minutes/ 21.60mph

I am looking forward to the next 4 days of training as I am in the Poconos for the week. I am hoping to tackle some of the biggest hills around. It is going to be so much fun and it's my first true vacation in years. I am also searching schedules for my next race. I really need to race some more but just wish CAT 5 races were longer. Also, staring to plan the TdO '11 as my brother is hear on this vacation.

Keep training hard and smart!

The Epic Cycle continues!

No Official Results Yet...Regardless A Good Race!!

I guess getting results for a bicycle event takes a bit longer than road running but regardless it was a very good starting event yesterday!! I competed in the Browstone Road Race in my first USA Cycling certified event, so that meant a short race of 20.4 miles. The race itself was a 5.1 mile loop that we covered 4 times. It was a rolling course with lots of rollers and quite breezy in some sections. Obviously, after the last attempt at racing, the plan was no run ins with a car! It was a good learning experience but I still found myself a little apprehensive in the crowds especially after that crash. I finished with the lead group (right on the back of it) of about 15 riders or so. I did not get involved with the sprints "shit show" finish as even on some of the hills a lot of the riders had a hard time holding their lines. In all I covered the 4 loops (20.4 miles) in 50:39 or 24.2 mph with 766 feet of total climbing! I came away feeling like I could have gone another 4 loops at the same pace.

Training continues to go very well. I continue to make improvements in my training especially as the back gets closer to 100%. I love being able to tackle all the monster hills here in Central PA. This past week in 7 days of riding I did a combined 6882 feet of climbing and 14,498 feet in the last two weeks. My goal for this week is 8000 feet. I am also looking forward to next week as I will get a week of training in the Poconos in Lackawaxen, PA - new roads and new hills! Training also improves because of being able to analyze a lot more details of my rides through the Garmin.

New Training Totals:
Week - 7 rides/ 276 miles/ 13hours 15minutes/ 21.0mph
June - 26 rides/ 977 miles/ 46hours 32minutes/ 21.10mph
Year - 179 rides/ 6,055 miles/ 279hours 51minutes/ 21.8mph

In the race, I wore a 4K for Cancer jersey which was given to me by one of my athletes who is currently biking from Baltimore, MD to Portland, OR. He is participating in the ride with other college students and raising money for cancer awareness. Even though the ride is in progress it is never to late to give. Please check out his webpage which includes blogs from the road:

http://4kforcancer.org/profiles/nate-wineland/

I am now checking schedules to figure out when my next race will be as I want to get back at it as soon as possible. As soon as I get official results from Saturday and pick my next week, I will get that information on here.

TdO 11!!! Epic just can't describe it!

New Bike!!!!!!

The week was highlighted, not only by great training, but the purchase of a sweet new bike. I received my check from the insurance company of the driver who hit me during the race. I headed up to The Bicycle Shop in State College, PA to check out a Cannondale CAAD 9 with Dura Ace! As soon as I got on it I knew this would be the new toy!!! While shopping and talking with the workers, I decided it was also time to add another toy to the purchase and get the Garmin Edge 500 with Heart Rate Monitor and Speed/Cadence Sensor. What a great purchase that is turning to be already. It is so much easier to analyze each ride. Maybe a bit too much information for me to go crazy over while analyzing each ride...lol

The week also brought the hills back into trainer. With each appointment with the chiropractor, I can feel the back getting better. I would say at this point it is about 95% recovered. In the five rides since getting the new bike and Garmin, I have had a total of 7616 feet of climbing. The first ride up the hills kind of kicked my ass a but I can feel the climbing legs getting back under me with each ride. This week was my second biggest week of training this year.

Week - 7 rides/ 270 miles/ 13hours 2minutes/ 20.70mph
Month - 19 rides/ 701 miles/ 33hours 17minutes/ 21.10mph
Year - 172 rides/ 5779 miles/ 266hours 35minutes/ 21.80mph

Now next Saturday, I will be racing for the first time since the crash. I have been wanting to race but I will admit I am still a bit nervous on the bike especially on downhills. I guess that is normal given I was hit on a downhill. I am still a little quick on the brakes which kind of sucks since I am flying up the hills with ease right now. Next week's race:

http://www.bikereg.com/events/register.asp?eventid=11717

This blog's music selection is in honor of Clarence "The Big Man" Clemons!!!

TdO 11!!

Maybe This Week!

The back is almost ready. I would say I am between 90-95% back to being able to race. I have be able to add more hills to my rides but nothing that really requires me to get out of the saddle at any point. The back is still stiff and aches slightly when I try to jump out of the saddle. I also figured out that for now that up to a 2 hour ride is my limit. With all of that said, I put racing on hold yet one more week. I am also waiting as there is a very good chance I could have my new bike early next week.

There are a couple race that I am looking at for the next few weekends. My biggest drive for getting back into racing so quickly is to get my CAT 5 starts so I can move up to CAT 4 and race at least slightly longer. Some possibilities:

http://www.bikereg.com/events/Register.asp?EventID=13534 - 18 laps
http://www.bikereg.com/events/register.asp?eventid=13603 - 22 laps
http://www.bikereg.com/events/register.asp?eventid=11717 - 32KM

I am also looking for some longer road races (regardless of certification) because I had so much fun over the Mon Tour. I believe the longer a race is the better off I am. It is also very motivating to think about racing long especially while watching the Criterium du Dauphine and Tour de Suisse. In just over 3 week, it will be the start of the Tour de France.

Training continues to go very well. I had a very good week and felt incredibly strong on the small hills I was able to add to my training. I believe this week I will be able to add some more hills to my rides. I have a few more appointments with the chiropractor to help loosen the back up. I can definitely tell a difference in my pedal efficiency after a few appointments. New training totals:

Week - 7 rides/ 254 miles/ 11hours 56minutes/ 21.30mph
Month - 12 rides/ 431 miles/ 20hours 15minutes/ 21.30mph
Year - 165 rides/ 5509 miles/ 253hours 33minutes/ 21.80mph
Weekly average - 233.71 miles/ 10hours 44minutes/ 21.80mph

It looks like August is going to be the best time for the TdO 11!!! There will be some training together in the hills of the Poconos come early July. I won't won't beat him up too much on the hills. It will be quite a change from the flat roads of South Jersey for him.

Time To Race Again!!!

Almost feeling 100% after the bike crash! I have started working with a chiropractor within the last week and I can feel a difference (slightly). I still have days when the back still feels pretty stiff. It is not painful but just a dull nagging ache or tightness. It acts up mostly when I attempt to jump out of the saddle to hammer a little. Because of this, I put a 1 week extension on my comeback to racing. I am hoping to get back out there racing this weekend. Below are the links to two possible races this weekend:

http://www.bikereg.com/events/register.asp?eventid=13282
http://www.bikereg.com/events/register.asp?eventid=13238

Despite the back, training has been going extremely well still. Granted I have been limited to doing a flat out back course basically everyday until back can handle some hills. Today was the first time that the back did not tighten up when I popped off the saddle. So, who knows, maybe tomorrow morning I will be able to head for the hills. I really do hope so because I do like riding the hills here in Central PA. I am also hoping to be able to start joining some of the group rides!

Despite all flat rides, I was able to up the minutes on the bike back to where they were prior to the crash. Once the back is 100%, it will also be time to get back in the weight room. I know the addition of weight training back in the schedule will take my cycling to the next level. I already feel incredible and strong on the hills.

New Training Totals:
Week - 7 rides/ 249 miles/ 11hours 36minutes/ 21.50mph
June - 5 rides/ 177 miles/ 8hours 19minutes/ 21.30mph
Year - 158/ 5255miles/ 241hours 37minutes/ 21.80mph
Per Ride Average - 33.25miles/ 1hour 31minutes/ 21.80mph

It is also now pretty much officially summertime. I am looking forward to a nice relaxing quiet summer. Not much on the agenda as of yet. Of course, there will be plenty of biking, time at the "Lot" and the TdO '11!!!

Stayed tuned for more details regarding the Epic event!

1 Week After Crash - Ready To Race Again!

It is hard to believe that it has been a week already since I was hit by the car and forced out of my race. Even though it has been a week, I am still pissed about not being able to finish the race. I know it was out of my control but not finishing is not something I handle easily regardless the reason. I also realize how lucky I am that I have been able to get back on the bike and ride every day this week. I have been able to get on the bike and do some really good spinning this week. The road rash is slowly healing and the bruises are turning green but the lower back is still stiff. It prevents me from being able to jump out of the saddle for and extended period. I also know I am truly lucky to even be alive given the speed I hit the car (close to 30mph) and how far I flew and skidded from the car (60 feet). But trust me, I am going to spare you from the life changing epiphany story as I am not sure I had one. I am just going to get back on my bike and do what I do best!!!

Training this week was solid but nothing spectacular. To be on the safe side, I spent the first 4 days on my indoor trainer. I wanted to make sure my back could handle riding. Each day I felt better on the bike but the back never fully loosened up. I really need it to loosen up so I can race this weekend. If things workout, this Saturday will be my first USA Cycling certified race. Since I need to compete in Cat 5, my race will be a short 37KM or 4 loops of a 5.7 mile circuit. Coming off the performance at the Mon Tour, I feel very confident to be able to hammer this course it what should be under an hour of racing. I have several other races in mind after this one.

http://www.bikereg.com/events/register.asp?eventid=11716

New training totals:
Week - 7 rides/ 199 miles/ 9hours 21minutes/ 21.40mph
Month - 31 rides/ 1009 miles/ 47hours 55minutes/ 21.30mph
Year - 151 rides/ 5006 miles/ 230hours 01minute/21.90mph

Yesterday, one of my athletes, Nate Wineland began his trek across country with 4K for Cancer. He and his group will be biking from Baltimore to Portland. I will keep you informed of his progress. Prior to his departure, he was able to raise $5000 for the cause. The 4K for Cancer is a national non-profit organization dedicated to uniting communities across the country in the fight against cancer by spreading awareness, raising funds, and fostering hope. He will also blog from the road and I will post the link as soon as I have it. Here is a link to the group 4K for Cancer:

http://4kforcancer.org/follow-us/2011-baltimore-to-portland/

Till the next time......

TdO 2011!!! It will be Epic!!

ALMOST RACE REPORT AND DAY OFF (NOT BY CHOICE)

What better motivation to write the "almost" race report than sitting here watching the final stage of the Tour of California. With the start of the Giro d'Italia and Tour of California, I have had even more motivation in my training everyday. Following these two races leading up to my race I anxiously could not wait for my race. As confident as I was with my training, I had no idea what to expect for this race. In running, I kind of know who the competition would be locally but since it was my first bicycle race I had no idea of the competition. The race itself is called the Mont Tour 75 but the exact distance is 77 miles when you look at the maps but I guess it is easier the say or write 75 in the information regarding the race. I also know they put a huge emphasis on the team competition as they were offering prize money and a huge trophy for the winning team. I would be competing solo in the 75.

http://www.mapmyrun.com/routes/view/26741348

Now for the 'almost" race report and I'll explain that in a little. I had a good but relaxing week of training leading up to the race and even slept very soundly the night before. I awoke race morning to a nice temperature but a very thick fog. The race official informed everyone that several of the challenging descents and climbs would be wet and to watch ourselves. He was not kidding as one rider slid out in front of me 4-5 miles into the race. The first 3 miles of the course were a flat route through town then we hit the first of 6 major hills on the course. On the first climb, you could get a feel for how some of the riders handled climbs but it did not separate the peloton completely. I led a lot of the way up the hill and the new picture on here is me leading the pack through the fog at the top of the hill. Throughout the many climbs on the course the peloton stretched out and thinned. We had several sections of gravel roads also which gave it the feel of some of the one day classics in Europe, which is what the race director was trying to replicate. In all there were 6 major hills on the course and there was a combined elevation gain of 5940 feet throughout the course. Going into the final 3 hills, the lead group was down to about 20 riders including me. Then on a climb around 56 miles that group split in half and we were down to about 10. I was gaining confidence in that I could have a top 5-6 finish in my first race as a cyclist. I was riding solo among members of several cycling teams. Regardless I did my share of pulls and setting the pace uphills. On the descent from that hill that split the group I slid back a little but on the next major climb I gained major time and moved myself back to around 5th or 6th when I reached the top of that monster. On the descent, I was flying down the hill (30+mph) with another rider and we were gaining on the group in front of us. There is where the "almost" race report comes in....at an intersection at mile 69 a car going up the hill decided to turn left into my lane and I had know where to go but into them. I was able to angle myself and slow slightly before impact. On impact, I was thrown from my bike over the car and I flew/skidded into somebody's front yard. I ended up face down 60 feet from the car. I did exact some revenge in taking her mirror off the car and leaving a dent in her door! Amazingly, I walked away from this with a lot road rash and no broken bones. The bike took minimal damage as I had a small ding in the frame and my handle bar tape was torn. I will need to inspect it closer to make sure nothing else was done to bike. I did have some nice scratches on my helmet also. I never lost consciousness and remember flipping in the air and the impact of the ground. I had two immediate thoughts upon stopping on the lawn: How is bike? and How could she be so stupid to ruin my race? The driver was cited by the police and trust me I will make sure I get everything deserve from them. I just can"t believe she was that dumb given two cyclist went by about 100 meters in front of us. And she ruined my brand new Team IQC kit!!! Bastard!!!

Despite that mishap I still manged a great week of training totals. I did take today off (not my choice) even though I think I could have done and easy spin to loosen up.

Week - 6 rides/ 227 miles/ 10hours 52minutes/ 21.20mph
Month - 24 rides/ 810 miles/ 38hours 34minutes/ 21.30mph
Year - 144 rides/ 4807 miles/ 220hours 40minutes/ 21.90mph

Today, as I relaxed on the couch I was checking race schedules because I need to get back out there ASAP! Now this weekend is out as I will be in Ohio for NCAA D3 Track & Field National Championships. My top 5K runner on the woman's team qualified with a time of 17:14.76.

Here are possible races: (short because of having to compete in CAT 5 but USA Cycling sponsored)
June 4th - Mt Joy Road Race - 37KM
June 11th - Tour of Mt Nebo - 27 Miles
June 12th - Luzerne Criterium - 21 Miles
June 19th - Gretna Bikes Race Avenue Criterium - 20 Miles
June 26th - Emrick Boulevard Criterium - 25 miles

I will not do them all but I need to get at least two of them but I also want to find a longer road race as I had some much fun over the long course this past weekend.

Of course this schedule would not be complete with the TdO 11!!!!

It is so on!!!

5 Days To Go - Taper Is On!!

It seems like it was so long ago when I first started talking about the race this weekend. With 5 days to go till the race, I feel very confident in my ability to do extremely well in this hilly race! I am not sure what the competition will be like, so I will continue to look at this race in terms of my goals of a certain finishing time versus place. Given the strangeness of the weather this spring, I think I will wait till Thursday to actually see what the forecast might be.

Last week's training leaves me very confident for this race. I had my biggest and best week of training to date. I did manage 2 days of doubles as well as a great group ride. On Tuesday evening of last week, my friend Eric, took me over to Mifflinburg to ride the Big Ring Velo group ride. It is a collection of cyclist from this area including many members of the Bucknell University Cycling Team. It was my first group ride since my triathlon days. It was also the most fun I have had on a bike it quite some time. It was an hour and half of attacks, sprints, hills and surges. In the end, it was me and three other riders in the lead pack. I finished the ride with several Cat 3 riders from the Bucknell Team. I even made a bunch of the attacks and never felt like I could not answer any of the attacks. The course was fun as it included some nice flats but also a good amount of rollers and several good climbs. I do know I still need to gain some comfort in riding with a group again. I believe a few of the guys from the ride will be participating in the Mont Tour this Saturday. I have also included a tremendous amount of hills in my training. Wednesday, I completed a ride that totaled over 2500 feet of climbing in a 38 mile ride.

http://web.me.com/earthscapes66/75_miles_/Home.html

Newest training totals:
Week - 9 rides/ 300 miles/ 14hours 31minutes/ 21.00mph
Month - 18 rides/ 583 miles/ 27hours 42minutes/ 21.30mph
Year - 138 rides/ 4580 miles/ 209 miles 48minutes/ 21.90mph

After this race on Saturday, my focus will turn to USA Cycling races so I can start to maneuver my way up the rankings. I don't want to stay a Cat 5 rider too long!!! With the track & field season almost over, I can commit even more time to training and get some longer rides. I am looking forward to those 3-4 hour rides through the hills of Central PA. Training out here will make any ride in South Jersey feel so easy!!! I am pretty sure no hills around here that even come close to here.

TdO '11!!!

Let the Epic Cycle begin!!!

Down to Under 2 Weeks Until First Race!!!

With every passing day, I get more excited for what will be my first bicycle race! And with every workout, I get more confident in the goal I have set for myself! My coaching schedule still gets a little crazy at times with it being "Last Chance Meet" season. That pretty much entails chasing meets around the Middle Atlantic states to give my athletes a chance to qualify for the NCAA Division III Outdoor Track & Field Championships. Currently, I have 3 athletes who are provisionally qualified for the championships.

I am now down to 12 days until the Mont Tour. I have yet to get on any parts of the course but it looks more and more likely that I will be able to within the next 3 days. I also know a group that might ride the course on Sunday. I really just want to be able to ride a few of the hills to get an idea for gearing during the race. I have been getting plenty of hills in my rides but always good to be familiar with the course, even if only a little bit.

Training continues to go amazingly well and I am getting to ride with a few people at times. Tomorrow night, I am supposed go to a group ride in Mifflinburg, PA - Big Ring Velo. One of the guys from the group we have here at Susquehanna was telling me about it and we are headed there. He said it would really help me. It will also be helpful to get some more group rides and learn some different routes. And when you tack on a decent morning ride, it makes for a very good double workout! I did get my first double last Friday and felt very good after it was all done.

New training totals:
Week - 8 rides/253 miles/ 11hours 38minutes/ 21.90mph
Month - 9 rides/ 283 miles/ 13hours 11minutes/ 21.40mph
Year - 129 rides/ 4280 miles/ 195hours 17 minutes/ 21.90mph

This also one of the best times of the year in cycling as the Grand Tours got started this weekend with the start of Giro d'Italia. Tragedy struck the Giro today with the crash and death of Wouter Weylandt, a rider for the newly formed Leopard Trek team.

http://www.cyclingnews.com/news/weylandt-dies-in-giro-ditalia-crash


With the weather improving and my schedule getting less hectic, I can't wait to get so many more longer rides (2.5-3+ hours). The only problem there is finding routes around here long enough for that......ugh!! I guess I will have my own mini Tour de Central PA throughout the summer. But in the long run it all leads to the epic event of the summer......

TdO 2011!!! The Epic Cycle continues......

LESS THAN 3 WEEKS TO GO!

Here I am just 19 days till my first race on the bike. Training continues to go very well despite my crazy coaching schedule this past week with Penn Relays and Landmark Conference Outdoor Track & Field Championships. At Penn Relays, Paul Thistle (post-collegiate) lost his show during the steeplechase in the first water pit, yet continued to run 6 laps with one shoe and still place 10th in the Olympic Development race (video link - he is the one in the yellow singlet): http://youtu.be/n2UTdg_s-ZA

Both the men & women's track & field teams finished 2nd at the Landmark Conference Outdoor Track & Field Championships. We had strong performances from all disciplines as both teams surprised a lot of people this weekend by exceeding what the performance list would have predicted. But that is why you have the meet. The team walked away with the Landmark Male Field Athlete of the Year (Ken Schetroma) and Male Rookie of the Year (Seth Landgraf); 7 individual championship performances; 2 new conference records (Alycia Woodruff - steeplechase/David Haklar 10K) and 1 NCAA Provisional Qualifier (Braden Klingler - javelin). It is now last chance meet season so let the traveling begin. We have 3 athletes currently who are provisionally qualified.

Training is awesome as each ride makes the hills easier. It is really tough to find a ride in Central PA that does not include some decent hills. Yesterday, I climbed my biggest hill to date as I rode from the hotel in State College and pedaled to Juniata College. It included a 770 foot climb in 2.72 miles.
Course profile: http://www.mapmyride.com/routes/view/32952710 . The teams and the coaches from the other teams could not believe I was going to ride the route especially after the bus struggled to climb it the day before. Each day, when mapping routes, I am always looking for that new challenging hill. New training totals:

Week - 7 rides/ 228 miles/ 10hours 59minutes/ 21.00mph
April - 30 rides/ 1017 miles/47hours 43 minutes/ 21.60mph
Year - 121 rides/ 4027 miles/ 183hours 38minutes/ 21.80mph

I am getting excited for this race and the summer of racing. I am now getting a little bit more free time and can take a closer look at race schedules and start to put some on my calendar. Of course it goes without saying, we need to start to plan the bike race to end all bike races - TdO '11.

I am hoping that my schedule this week and into next week will allow for me to get a few training rides on the Mont Tour Race Course. It does have some good hills but I believe my training will have me prepared for it. Course profile for Mont Tour Race: http://www.mapmyride.com/s/routes/view/road-cycling-map/pennsylvania/danville/26741348

27 Days Till First Race! Training is Rolling.

It is hard to believe that my first race on the bike is just 27 days away. With the weather improving and following the "classics" on the computer and Versus TV, motivation has never been higher! Watching these races will always get the competitive juices flowing. Today, Phillipe Gilbert completed a three wins in a row by winning the Liege-Bastogne-Liege race, out sprinting the Schleck brothers. Next month, the Giro d'Italia and Tour of California are on the calendar.

This week's training was enhanced by getting outside more often. With the season winding down and the end of the school year near, getting outside everyday is sometimes tough but soon getting outside everyday will not be a problem. I also need to get some more gear to ride in some nasty rainy days. The forecast is also looking better and will allow for more outside days.

In preparation for the 75 mile race, I have been choosing routes that have included some good hills. I will have to say that choosing a flat route around here is pretty much impossible other that riding an out and back on 11/15. I find myself, when mapping out routes, looking for as many hills as possible. This week one of my goals will be to get another 50 miler. Today, I rode a hilly 31 miler at 20.2mph and felt like I could have gone another hour or so at the same rate. The hill climbing has been relatively easy given the amount of time I have spent on the trainer. I guess the workouts have been working!

New training totals:
Week - 7 rides/ 231 miles/ 10hours 50minutes/21.50 mph
Month - 24 rides/ 819 miles/ 38hours 17minutes/ 21.60mph
Year - 114 rides/ 3799 miles/ 172hours 40minutes/ 22.10mph

This week was also nice as I was able to get a ride with some of staff/faculty at the school. We have a group called "Isle of Q" Cycling Club and many of us will be competing at the Mont Tour. They will be doing the 45 mile version of the race. It was a fun ride and awesome to have company. We will be unveiling our cool kits at the Mont Tour. My next project will be to find USA Cycling Races so I can move up from Cat 5 standing! I am still very excited for the ultimate goal on the bike: CYCLOCROSS!

http://www.youtube.com/watch?v=H_W8AsilPMM

TdO '11 - Training has never been better!

What A Difference A Year Makes!!

It finally hit me when I got to our track & field meet today at Moravian College. This time last year, I was 2-3 days out from my surgery to remove my squamous cell cancer in my lip. I know everyone one says they can't tell the difference, but at that time over half my bottom lip was removed to get all the cancer. Well, here it is 1 year later and I am still clear! I still have some check-ups every 3 months but I have passed the 1 year mark, which my doctor says is the key! Not that I am no longer in danger but for now I can breath a small sigh of relief! I could go on for a while about some of the changes in my perspective on life or my coaching ways but I rather take this moment to thank all those that were so supportive during that time!

Today was the finish of a crazy three days of track and field between two meets and two different locations. Once again, it was not the best weekend for weather for track & field. This has to be one of the toughest seasons for weather in all my years at Susquehanna University. Despite the weather, the team is doing very well and excited for our championships in two weeks.

The weather during the week was pretty good and I was able to get outside for more cycling around my crazy coaching schedule. Preparations for the race on May 21st are going extremely well. The rides I have done around here are hilly and that should have me we prepared for this course. I still need to add some more hills into the training but the past two rides I have felt incredibly strong bouncing up the hills at a high cadence. I know I have said it in previous post, but I really need to stop being lazy about the weight training and get back on it!!! (Hopefully this week!)

This past week, on the bike, was another strong week. With the crazy schedule this weekend, I was not at the same time and mileage as last week but still a big week none the less. I am enjoying the weather change (slowly) and getting outside as , while productive, the indoor trainer is getting BORING!!!! I am amazed how much I have been able to mentally handle this winter. New training totals:

Week - 7 rides/ 238 miles/ 11hours 04 minutes/ 21.60mph
Month - 17 rides/ 588 miles/ 27hours 27 minutes/ 21.70mph
Year - 107 rides/ 3568 miles/ 161hours 50minutes/ 22.10mph

The weather break is also good for helping my athlete train for his cross-country trek from Baltimore to Portland with 4K for Cancer! What an admirable thing for anyone to do.

https://4kforcancer.donortools.com/my/funds/15114-Rider-Fund-Nate-Wineland

It is a win-win situation as I get good time in the saddle and I help Nate prepare for his selfless act of generosity. Please check his link out above and help Nate in any way you can.

TdO 2011 - The Epic Event Looms!!

100 Rides in 2011 Done!! 41 Days to 1st Race

The end of week 14 of my training on the bike is now in the books, as I get ready for my first season of bike races. Today was a hilly ride through the hills of Central PA. It also marked the first ride with one of athletes, Nate Wineland, who is training for a ride across the United States on behalf of cancer awareness. Please check out his website, it is a very good cause:

https://4kforcancer.donortools.com/my/funds/15114-Rider-Fund-Nate-Wineland

Today marked the first time I have been on the bike for 3 hours. It also was the first time that it got above 50 degrees for a ride. This week the weather finally seems to be breaking for the better. I am hoping to get some good rides outside this week. I will need to continue to get more hill work as the Danville course is very hilly and difficult. I did felt very strong on all hills today. I know these hills will also help me in my preparations for the TdO 11 as I know there are no hills like this in South Jersey.

This week was my biggest week in terms of time on the bike of all my 14 weeks on the bike. Every week, I feel stronger on the bike and today was surprised how quickly I was able to bounce up all the hills. I can notice a difference in my bike handling skills and gear changing timing going up the hill. This will come into play a lot in Danville with the number of ups and downs so I can keep my cadence consistent throughout the race .

New training totals:
Week - 7 rides/ 255 miles/ 12 hours 2 minutes/ 21.60mph
Month - 10 rides/ 350 miles/ 16 hours 23 minutes/ 21.70mph
Year - 100 rides/ 3330 miles/ 150 hours 46 minute/ 22.10mph

I am so motivated for this race season after today. As I write this blog, I am motivated by watching the Paris-Roubaix Race. What an amazing event to watch with the combination of roads and cobblestone roads. It is a 160 mile one day event nicknamed the "Hell of the North". Pretty sure I will never get to that level of riding to race it but damn it always good to dream.

TdO 2011!!!

Outside For Today! Could The Weather Finally Be Breaking??

Wow!! It felt so good to get outside today and ride! This past week was another crazy one for weather. We had no temperatures above 45 degrees and several days of snow and rain. We even had a coating of snow for a little bit on April Fools Day. Sometimes, I wonder if the weather will ever get back to normal. Today was the first nice day in quite some time. It was about 44 degrees at the beginning of my ride and probably was about 48 when I finished. It was not a difficult course to ride today with some flat sections and some hills but no major hills today. There was a decent breeze today out of the WNW at 14-15MPH with gust close 20. It was not bad but riding solo, it got annoying at times. Today's route:

http://www.mapmyride.com/routes/view/30878422/

I was able to stay in the big chain ring the entire ride and maintain a cadence of 94-95. I was able to finish the ride in 1 hour 45 minutes or just slightly over 21MPH. It was best ride outside in my training this year. The weather looks as though it is improving so hopefully will be able to get outside more often and tackle the hills. I am looking forward to tackling Dam Hill soon on the Cannondale!

This past week was a solid week on the bike. With meets on the weekends, it makes it tough to get longer rides on Saturdays but with the improving weather I should be able to get longer rides during the week. I did manage to get close to 10 hours 30 minutes of riding this week. New training totals:

Week: 7 rides/ 232 miles/ 10 hours 25 minutes/ 22.30mph
Month: 3 rides/ 95 miles/ 4 hours 21 minutes/ 22.00mph
Year: 93 rides/ 3075 miles/ 138hours 44 minutes/ 22.20 mph

This week's goal is get back closer to 11 or 11.5 hours of riding. I also want to continue to get outside and tackle the hills and like to incorporate Dam Hill in a ride or two. I figure climbing Dam Hill and many of the other hills around here will have me well prepared for the race in Danville. Also this week is Paris-Roubaix, a famous one day classic bicycle race!

http://www.cyclingnews.com/news/new-cobblestones-for-paris-roubaix-2011

TdO 11!

Training continues.......