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!