August 19, 2007

2007 Tour of Colorado

Brought to you by guest blogger, Dave Billard.

Friday, June 22: Day 1

7AM: Dave and Sue pick me up to go to the airport. Kate has just returned from Project Graduation and we hug in passing.

No incident getting to the airport. John had an earlier departure, but was delayed and actually arrived in Denver just after us.

Cool airport! Problems with the rental company-no van. It took awhile, but Mike’s keen skills got us a van and a one day discount.

Now for the packing of the van. It was never in doubt. Pictures were taken to document it.

Off to Steve Sahaj’s after a few directional changes. A better welcome and better food are rare. Steve, his wife Linda and two young children are doing great and living in a great house in Boulder, Colorado.  After some good conversation and a few Belgian ales, it was time to hit the road. 

Next stop was the home of Fred and Kathleen Carrico (Mike’s brother- and sister-in-laws). They have a beautiful place with a great view of the valley below. Again, we were welcome with open arms; a great meal, beer and fine wines greeted us. Fred and Kathleen are great hosts and have a very active social life with many friends and relatives visiting.

We can already feel the altitude-dry mouth, headaches, etc. at 9,000 feet.

Saturday, June 23: Day 2

We woke up to a great breakfast, cooked by one of the other guests. I think it was Howard.  Fred and two friends then went off to play golf at his local country club.  Kathleen took us out for our maiden bike ride at altitude. We rode down the hill from their house and out onto the highway and then quickly crossed over and onto a side road. After a mile flat we eased into a hill about the difficulty of the climb from the Watchung circle to where we turn off Sterling road to relax. We were all hyperventilating and coming to a reality check. The rest of the ride was a learning experience in how to pace ourselves. The fifteen mile road was quite enough to start with.

Of course we had to reassemble the bikes for the training ride and left the bike boxes in the garage. Because John couldn’t fit his moustache handlebars assembled into his case, he had a messed up brake cable and had to ride with only the front brake on the training ride. John and Dave N. went down and picked up some new cables then we took our leave and headed over to Steamboat Springs with Christine, Mike’s niece, as our pilot. We were very fortunate to have her along and she was great fun.

We went to register and saw all kinds of people and bikes on a very hot afternoon. From there we went to check in at the Trapper’s Resort, a very nice four bedroom condo. Only two problems-six bodies and four beds. They brought a fold-out bed. Mike slept in the ball and Dave B. on the couch.

We dropped off Mike to get groceries and went to a local bike ship to get extras. Dave N. found several copies of his book and autographed them. Christine, who will be teaching fourth grade this year, promptly bought them.

We then went back to the place and after a brew or two Mike made us a great spaghetti, salad and baked chicken dinner. Dave N. repaired John’s brake. Then we were off to bed still getting used to the altitude and perhaps a little anxious.

Sunday June 24: Day 3

2007_toc_day_1_v2_3 The ride begins.

We begin the day by getting up a bit slow and packing everything back into the van. The consensus was a coffee and bagel start, but we messed up the timing and didn’t start until 9AM, possibly being the last ones on the ride to leave.

Mike begins the gradual flat to the first climb at around 20 mph. Whoa, big fella. We regroup for a bit before breaking up on the climb with John setting his own pace and the other four forging ahead. The main climb began after 7 miles with between a 6 and 8% grade followed by a steady 7% on the upper section. Tough climb!  We started into the climb fast, actually too fast and Dave N. was quoted as saying “this isn’t so bad” around the midpoint. The total climb was around 3000 vertical feet over seven miles and we soon learned that the air gets thinner as you climb. With the increasing altitude it becomes all about pace and keeping within yourself.  Mike and I went a bit ahead and tried to keep this a 1.5 hr climb at about 5 _ -61/2 percent.

John was riding his pace and when we crested the climb Dave N. was a bit behind and Eric had stopped to address a blood sugar issue. The first aid stop was at the top of the climb and there was almost no food left when we got there and were told it was closing up. We were worried that John would be left with no support. Christine had gone on before us to the next stop and Mike called her to come back and check on him. It was smokin’ hot out! John was ok as it turned out and made all the stops. Excellent ride!

Our ride from the first peak was made more interesting by Eric being worried by the police escort being in the traffic lane. The way back for us was not too bad overall except for the heat. Start early from now on, we said. We maintained a fast paceline through the arid area.

Christine was waiting for us in Walden with the camping gear. We set up the tents. Everyone had their own except Dave B. who shared one with Eric. I don’t think the camping thing worked out for everyone. Dogs barking  and coyotes howling weren’t for everyone.

The five cowboy steaks with fixins were great and the “fried pickles” were a great success. After dinner we roamed town for dessert. The ice cream place needed our help to load 30 lb bags of ice cream mix. Mike purchased a small stuffed moose (Walden, Colorado has the greatest number of moose sightings) and promptly attached it to the handlebars of his Aegis. A helmet for the mini-moose was crafted from a beer bottlecap.

Monday, June 25: Day 4

2007_toc_day_2_3 Riding out of Walden around 7:45 was a much better start to the day. We were all packed up and ready to go and Christine was there early with the van to move our things back to winter park and we were on our way. We started out of Walden in a paceline with a pretty good cross wind and after the first ten miles, John dropped off. Soon after that we met up with two really strong girls and one other guy. The cross wind was perfect to set up a two or three across echelon and we played with that to the first rest stop.

Willow Creek pass wasn’t too bad and we pretty much stayed together until the last half. Mike and Dave B. kept going at the top thinking Dave N. and Eric would catch right up, but didn’t get back together until the second rest stop. A gradual climb and a windy descent took us to Route 40. Then one more stiff climb to the last aid station on a hot afternoon, followed by the last leg to Winter Park.  As always, the last climb to the condo is the worst. John came in a bit later in very good shape and shared in the complaining about the climb.

Once again, our hosts outdid themselves and after a great dinner and a few glasses, we retired. Four other riders stayed there that night as well-Kathleen’s friend Susan, her daughter Danielle, Ken and Paul.

Tuesday, June 26: Day 5

2007_toc_day_3_2 We didn’t quite finish yesterday’s route so after packing, we rode an additional six miles to the start ot the day’s 76 mile ride. John started out at 5:30 to get a good jump on the ride. The rest of us started out around 7:00 and headed off to Winter Park Resort and Berthoud Pass.  The climb was around 3000 feet in about 12 miles at 5 - 6% grade overall. A tough climb, but we stayed together and fueled up at the top. 

A great downhill followed as Dave N. and Eric took off at 52 mph with Mike going at a moderate pace and Dave B. stopping for pictures on this 18 mile downhill. We regrouped toward the bottom and started out toward Loveland pass on a very rough stretch of road. After going through scenic Georgetown with it’s steam railroad, we started the ascent.  We caught John just before the aid station at mile 36. We stopped in to refuel and John stayed to have a wheel trued.

We left the aid station and for a short while stayed on a main highway to the base of the final ascent. Dave N. and Eric started out a bit quick then fell back while Dave B. and Mike kept going up to the Loveland pass summit at 12,000 feet.  As soon as we got there Mike who had been telling us about imminent storms said to hurry because a thunderstorm was about to hit. We quickly took off down the mountain with the rain, wind and sleet chasing us. We managed to keep ahead of the worst of it, but took a terrible soaking.  Eric and Dave N. got caught in the worst of it. By the time John got there, they weren’t letting anyone up the pass due to the bad weather.

Mike and Dave B. rode the last 30 miles through Breckenridge and over a small pass into Copper Mountain in intermittent soaking rain.  After arrival we tried calling to see where everyone was. We got hold of Eric and Dave N. and found they were 30 miles out. They told us about the closing of the pass and John getting sagged around. In typical fashion we settled into a local Mexican restaurant for some beers and snacks. We saw Ken, Susan, Danielle and Paul there. Kathleen came in a bit later with the van and they all sat down for dinner.

At around 5 PM Eric and Dave N. came in and then we really heard about the sag and I went out looking for information on John. He was sitting on the van when I rode by and it turns out the sag brought him back around the same time as us but he couldn’t use his calling card. In the future we’ll check at the help area as soon as we pull in.

From there we drove over to Leadville to the next condo where we’ll spend three nights. Out for a nice dinner at the restaurant where the menu is limited but the filet is excellent. Five 12 oz filet mignons and only Dave B. didn’t finish his.

Wednesday, June 27: Day 6 (Day off from the Tour)

Mike got up early and picked up Kathleen in Copper. They came back to Leadville and picked me up to take them over to Twin Lakes which is about 20 miles away so that they can ride Independence pass. It is interesting country and I take some pictures on the way back. The other guys are up when I get back and we all decide to ride back to pick up Mike and Kathleen in Aspen.

We left on time and stopped in Leadville to check out a few stores before heading out. The trip to Aspen started with a quick stop at Twin Lakes for a few postcards and the like. The road up to the pass was awesome with many photo opportunities. It was our day off and we took quite a few.12,600 ft. up the side we went with no guardrails which was a little unnerving. Quite steep and very dramatic drop offs.  Eric had his camera out of the window to take a shot and I said “If it falls, it’s gone”. The top had a beautiful view and we stayed there for awhile getting some group shots.  Then down the back side over to Aspen which was also beautiful. We stopped there for a bit and had lunch in a pub before heading back over the pass and back to Leadville. Mike took Kathleen back over to Copper where Fred was waiting to pick her up. When he got back we went out to a nice Italian restaurant for dinner.

Thursday, June 28: Day 7

2007_toc_day_5_2 Mike took this as a rest day and drove us over to Copper for the start. The day began on the bike paths on an uphill climb out of Copper and then continued on the back side of a windy, fun descent.  You couldn’t lose concentration on this one with hard braking and switchbacks.

At the bottom, we cruised through Vail which is a pretty good sized ski area. We were all together at the start of Vail pass but separated on the climb. It wasn’t long but we had some pretty steep sections.  The back side descent was great with fairly high speed cornering and a very nice bridge near the bottom.

We then rode through a long flat section and stopped to see Camp Hale where the 10th Mountain Division trained during WWII. Dave N. joined us there and we began the long climb together to Tennessee pass. It was only around 7 miles back to the condo and we flew back in.

Mike had spent much of the day working, but had also picked up and prepared an excellent meal of grilled chicken salad, baked potatos and tomatos. It was a great way to finish off a ride.

Friday, June 29: Day 8

2007_toc_day_6_2 We rode right out of the condo this morning. For the first time we are taking turns driving the van. We switch about every 15 miles.

The first part of the ride was pretty flat but of course it led to a pretty steep climb up to Fremont pass and the first aid station and first van switch. The next section was mostly downhill and we flew to the next change where Eric was waiting, Starbucks coffee in hand. At this stop Dave N. kidingly asked if anyone wanted a Bloody Mary and practically handed an open bottle of vodka to a State Trooper. He smiled and declined.

The ride then returned us to Copper and back on the bike paths. The first part was the reverse of what we’d done in the rain and was much more enjoyable than the first time. We cruised through this curvy section and rode down some very enjoyable switchbacks through Breckenridge along the paths. Then it was time for the next changeover and the beginning of a long windy, wide open and hot section of road. Dave B. drove this section watching the guys flying along in a paceline. At the second aid station John pulled in only 15 minutes behind the group. The ride to aid station three was hot and windy. It starts to wear you down. John took over the van after aid station three. Dave B. started out 30 minutes behind the group and hooked up with a fast paceline of tour volunteers.

At around 4 miles from the finish red jerseys were spotted off the road and we pulled over to check it out. Mike had gotten off the road and then crashed before he could get back on. Nasty cut on his arm and some shredding of shorts and hip. They let him finish with the promise he would get attention in Kremmling. Mike showered off and went to the aid station where they finished cleaning and bandaging him up. We then had a few road sodas on the way back to Winter Park where we showered quickly.

Dinner was at a local pizza place where we learned the local custom of saving the crust and eating it separately with honey.  Fred and Christine joined us for dinner and we had another great evening.

Saturday, June 30th: Day 9 (Last Ride)

2007_toc_day_7_2 We got an early start this morning as we had to get back over to Kremmling for the start. Christine was up early and waiting for us and we got there at a decent hour of 7:20 in order to beat the heat later in the day. We formed a paceline almost from the start and Mike said there was about 20 riders with us until a few moderate climbs peeled them off. We regrouped at a turn and headed off toward the last major climb of the tour. Gore pass is only 9,527 feet, but it is a steady 5 – 61/2% for 11 miles and has a false top or two before reaching the summit.

Mike was riding well for having been beat up so thoroughly the day before and we crested first. Dave and Eric came in soon after. Mike wanted a head start on the downhill so he took off followed by Eric. Dave B. and Dave N. left at different times and regrouped down in the valley after a really nice series of downhill turns. We mostly worked as a group for the remainder of the ride with Eric often straining to hold back. He was in a go fast mood. There were some interesting rock formations on the way to the finish.

There were a few incidents on the road today. A kid threw an apple that whizzed right by us, a truck pulling a boat continuously on the horn all the way through the line of riders and one other honking idiot.

Dave N. had his best ride today and was really flying. Mike was riding in pain and doing very well for being so stiff. When we were nearing the end we were taking it easy when these annoying girls came up to pass us. On your left, on your left like we were stupid. Well you know what happened next. Mike goes to the front and blows by them keeping a 20+ mph paceline. Don’t be rude!!! We pulled into the finish area and saw Christine waiting. Excellent.

John came in about 45 minutes lateer with his fastest time on a hot, testing day. After a sub to tide us over, we were on our way back to Winter Park for the last night. Mike and John went shopping for supplies, wine, salad and steak for a nice thank you dinner for Fred and Christine. Kathleen is away on a bike seminar along with some other cancer survivors.

Sunday, July 1: Day 10

Last night while loading the van we ripped the seat. Ooops. We’ll worry about that later on after Avis sends us the tab. Successfully packed after much carpet cleaning for grease. We said goodbye and after a brief T-shirt and postcard stop we headed on our way. The only stop on the way to the airport was for a group photo on top of Berthoud pass. We made good time and got to the airport early and got a few beers and a good lunch.


Father's Day Ride-A Fatmen Tradition

What would Father's Day be without a Mike Mackay marathon ride in the summer heat? What the hell, we're only in it for the Bloodys. Here is the route sheet Mike made up several years ago and still forms the basis of the ride route:

FD XXII
June 19th, 2005

Dist.    Cum.        Dir.    Road

0.0        0.0        Start   Bed One Parking Lot
  .1          .1        L        Burnt Mills Road
2.4        2.5        R        Cowperwaile Road
  .5        3.0        L        River Road
1.4        4.4        X        Rattlesnake Bridge Road
1.1        5.5        R        Meadow Road
1.0        6.5        R        Cedar Road
1.4        7.9        L        Gelmley Road
  .5        8.4        R        Oldwick Road
  .2        8.6        L        Rockaway Road: Bear right after bridge
2.2        10.4       L        Bissell Road (I)
2.8        13.2       L        Cokesbury Road
2.1        15.3       L        Main Street
  .2        15.5       R        Cherry Street (Rte.629) (II)
1.7        17.2       L        Rte 629
5.4        22.6                 Deli   
1.6        24.2       R        Route 523
3.5        27.9       X        Route 31
  .4        28.3       R        Old Clinton Road: Watch for Crazy dogs
  .2        28.5       L        Cherryville Hollow Road (III)
2.4        30.9       R        Stanton Station Road: Dangerous Down Hill
1.2        32.1       L        Handen Road
  .8        33.3       L        Spring Hill Road (IV)
1.3        34.6       R        Sidney Road/Rte 617
2.2        36.8       L        Grandin Road
  .6        37.4       X        Route 517 - Becomes
1.8        38.2       R        Perryville Road
  .5        39.7       R        Mechlin Corner Rd/Rte 625
  .2        39.9       S        Rest Stop
1.2        41.1       R        Van Syckle’s Corner Road
4.5        44.6       L        Route 31
  .1        44.7       R        Buffalo Hollow Road (V)
2.6        47.3       L        Highbridge Califon Road/Route 513
1.4        48.7       R        Hoffman’s Crossing Road (VI)
1.1        49.8       L        Grove Road (VII)
  .8        50.6       R        Davis Cokesbury Road
1.3        51.9       L        Water Street
1.8        53.7       L        Guinea Hollow Road (VIII)
1.8        54.5       R        Suttons Road
1.3        56.8       R        Farmersville Road (IX)
1.7        58.5       X        Route 517 - becomes Hollow Brook Road-Dangerous Downhill
2.5        61.0       R        Fairmont Road
  .5        61.5       S        Pottersville Deli
4.3        65.8       R        Lamington Road
  .1        65.9       L        Rattlesnake Bridge Road
2.1        68.0       L        Burnt Mills Road
3.7        71.7       R        Bedminster One Lot

Check out the photo album for some fun memories of the post ride festivities, especially Aqualung with the peperonni.

First ride with the new jerseys

May 20th-We finally got our new jerseys. And I've been cleared to ride the bike again. The Colorado Crew is in great shape with a month to go.

Newfatmankit Stylin' in front of The Bike Stand. From left: Mike Mackay, Henry Lubinski, Dave Neuhaus, Mark Rerek, Dave Billard, Eric Moberg

New Logo and Van sign

OK, we're playing heavy catch-up here, but at least I had a good excuse for some of the down-time. I will try to catch up chronologically. So here are two great images leading up to the Tour of Colorado:

Bike_frame_outline_f58ac5a




Sprint Davey, Sprint!

Magnetfatmanlogov5aec04_2


Proudly displayed by fatmen everywhere!







Final Training Program Posts

Base II, Week 3:

Tuesday - 5-10 minute warm-up, then 35 minute time trial in Zone 3, 15 minute cool-down

Wednesday - 5-10 minute warm-up, then 4 grinders of 7 minutes each, 3minutes rest in between,  then 5 minutes easy followed by 5 rolling intervals (small ring and 15-17 on back, 3 minutes Zone 2 and three minutes Zone 3)  3 minutes rest in between, 5 minutes cool down.

Thursday - 5-10 minute warm-up, followed by 8 spin intervals with 3 minutes rest in between , then set trainer on highest resistence and do 4 intervals of 3 minutes each, choose a gear where you can maintain 70 rpm in Zone 4, 5minutes rest inbetween, 5 minute cool-down

Friday - stretch or 30 minutes easy

Saturday 2 1/4 hours (hilly)

Sunday 3 1/4 hours

Base III Week 1

Tuesday -  5 minutes warm-up 3 intervals of 8 minutes each in Zone 4 2 minute rests in between, then 5 grinders of 5 minutes each, 3 minutes in between, 5 minutes cool down

Wednesday -  5 minutes warm-up then 6 spin intervals with 3 minutes rerst inbetween, then 6 rolling intervals (small ring 15-17 on back, 3 minutes Zone 3 and 3 minutes Zone 4) 3 minutes rest in between, 5 minute cool down

Thursday - 5-10 minute warm-up then 3 intervals of 8 minutes each in Zone 5a, use a gear and a resistence where you can do this at 60 rpm, 3 minutes rest in between then 4 intervals of 4 minutes each in Zone 4 with 3 minutes in between, 5 minute cool down

Friday - 45 minutes easy

Saturday - 2 1/2 hours hilly

Sunday 3 hours rolling

Base III Week II

Tuesday - 5 to 10 minutes warm-up, then 4 intervals of eight minutes each in Zone 4, 2minutes rest in between, then 6 grinders of 5 minutes each with 3 minutes rest in between, 5 minutes cool down

Wednesday - 5-10 minute warm up, then 5 spin intervals with 2 minutes rest in between, then 8 rolling intervals (3 minutes Zone 3 and 3 minutes Zone 4) 3 minutes rest in between, 5 minute cool down

Thursday - 4 intervals of 8 minutes each Zone 5a, 3 minutes rest in between, 15 minute cool down

Friday - 45 minutes - 1 hour easy

Saturday - 3 1/2 hours  (canal ride from shop)

Sunday -  2 1/2 hours  (back door jockey hollow from shop)

Shift training to outdoors as much as possible from here.

Week of April 9:

Tuesday - 30 minute time trial zones 4/5a (right below AT) with appropriate warm up and cool down
Wednesday - 25 mile ride (or for the masochist or easily amused 2 hours indoors)
Thursday - 5 hill repeats with tougher gear (by one) for repeats 3, 4 and 5 (indoors six 7 minute grinders with 4 minutes rest inbetween)
Friday - rest or 45 minutes easy
Saturday - reverse chimneys with a double twist (should make for an interesting profile) approx. 50 miles  9:00 TBS
Sunday - Dave's Big Balls  approx. 60 fairly easy miles 9:00 TBS

February 13, 2007

Training Program

OK, this is late but everyone understands why. I will make sure that the subsequent workouts get here on time. But for the record, here are the previous workouts for your next season.

Base II, Week 2

Tuesday - 5-10 minute warm-up, then 30 minute time trail in Zone 3, 15 minute cool down

Wednesday 5-10 minute warm-up, then 3 grinders of 7 minutes each, 3 minutes rest in between, then 5 minutes rest followed by 4 rolling intervals (small ring and 15-17 on back, 3 minutes Zone 2 and three minutes Zone 3) 4 minutes rest in between, 5 minute cool down

Thursday 5-10 minute warm-up, followed by 7 spin intervals 3 minutes rest in between, then set trainer on highest resistence 3 intervals of 3 minutes each,  choose a gear where you can maintain 70 rpm in Zone 4, 5 minutes rest in between, cool down

Friday  stretch

Saturday 2 hours (hilly)

Sunday 3 hours

Base II, Week 1

Tuesday - 5-10 minute warmup then a 25 minute "time-trial" in Zone 3,  after a 5 minute rest do 3 grinders of 5 minutes each with 3 minutes rest in between, then 10 minute cool down

Wednesday - 5-10 minute warm-up, then 4 rolling intervals  of 8 minutes each with 4 minutes rest in between.  To do a rolling interval, set trainer at high resistence and use the small ring in the front and 15 - 17 in the back. Keep the same gear then do alternating periods of 2 minutes each in Zone 2 and Zone 3, 5 minute cool down

Thursday -  5 - 10 minute warm-up, 6 spin intervals with 3 minutes rest in between, after 5 minutes rest set trainer at high resistence (try to maintain about 70 rpm) and do three  3 minute intervals in Zone 4 with 4 minutes rest in between, 5 minute cool down

Friday - stretching (10 -15 minutes) and 3 sets of situps (20 reps each)

Saturday - 1 and 1/2 to 2 hours

Sunday - 2 and 1/2  to 3 hours

Base I, Week 5: Recovery
Tuesday - 10 minutes warm-up then 3 intervals of 6 minutes each Zone 2 with 3 minutes rest in between, 3 Grinders of 4 minutes each with 3 minutes rest in between, 5 minutes cool-down

Wednesday - 10 minutes warm-up then 4 spin intervals with 5 minutes rest in between, 10 minutes cool down

Thursday - 10 minutes warm-up then 3 intervals of 3 minutes each in Zone 3, 15 minutes cool down

Friday -  rest

Saturday - 2 to 3 hours easy (1 and 1/2 if on trainer)

Sunday - same as Saturday

Base I, Week 4
Tuesday - 5 minutes warm up then 3 interevals of 10 minutes each, 4 minutes rest inbetween, then 3 Grinders of 4 minutes each, standing the last minute, 3 minutes rest in between, 5 minutes cool down.

Wednesday - 10 minutes warm up, the 6 spin intervals with 4 minutes rest and then two single leg spins of 2 minutes per leg, 2 minutes rest, 5 minutes cool down.

Thursday - 5-10 minutes warm_up, 3 intervals of 5 minutes each in Zone 2 with 4 minutes rest in between, then 2 intervals of 5 minutes each in Zone 3 with five minutes rest in between, cool down

Friday - stretch 3 sets of 20 sit-ups

Saturday 2 hours

Sunday - 2 1/2 - 3 hours

January 16, 2007

Week 3 Training Schedule

OK, it's late, but sue me. You all got the damn e-mail anyway. And since they are predicting a high of 28degrees on Saturday, have a great time with that Saturday trainer workout! And enjoy those grinders. Hey coach, can I combine grinders with the polio leg?

Week III

Monday - 10 minutes of stretching (let me know if you need suggested stretches; and no Mark that does not include the leg with polio) and 3 sets of 20 sit-ups

Tuesday -  5 minutes warm up, 4 six minute intervals in Zone 2 with 4 minutes rest in-between, then 2 grinder intervals of 3 minutes each with 3 minutes in between, 5-10 minutes cool down. Heart rate is not important for the grinders.  For the grinders, put the trainer at the highest resistance and the highest gear you can sustain for the interval.

Wednesday - 5 minutes warm up. Then 5 spin intervals  with 4 minutes rest in between, 5-10 minutes cool down.

Thursday - 5 minutes warm up, 3 five minute intervals in Zone 2 with 2 minutes rest in between, 3 two minute intervals single leg pedaling Zone 1 (one minute rest before changing legs), 5-10 minutes cool down.

Friday - Recovery, or for the ambitious, repeat Monday.

Saturday - ride 1&1/2 - 2 hours (1&1/4 if on trainer).

Sunday - ride 2-3 hours ( 1&3/4 if on trainer).

Good Luck

The New Jersey Design

Nice double meaning eh? Dave Neuhaus has finished his design of our new jerseys, for our little New Jersey group. I've included his renderings in a companion photo gallery. Basically, it is the call for the fatmen. And hopefully by Colorado, I won't be the right model for this wonderful piece of artwork.

By the way, note the back collar. And since it never gets old, here is another shot of the monkey joke:

Way to go, Dave!

Warm and Wet January Weekend

The unseasonably mild weather continues, albeit wetly. Saturday, Mike and I rode a quick, hilly 20  starting with our old friend Johnston Drive.  The old JD received some new pavement in the fall all but eliminating the famed 13 bumps (see Weird New Jersey for an explanation). No nostalgia for us-this is a most welcome improvement to a still tough climb, but at least now you can maintain a rhythm.  Notable for me was climbing it in a double, even if it was a 34X26 gear. Carefull descent down Valley, climb from the circle, double back climbing Watchung. Good workout.

Same weather on Sunday, but about 10 degrees colder (40s instead of 50s). Six for the ride going to the Reservation from Westfield/Mountainside, around to New Providence, up to Summit, climb back to the Reservation, down Glenside to Scotch Plains followed by the Thursday morning loop through Fanwood, Edison, Plainfield and back to Scotch Plains. We passed a charity walk and Henry asked what it was for. They replied for a little girl. His reply of I like little girls didn't seem appreciated, but they didn't make him register for Megan's Law, at least right then and there.

Speaking of Henry, he has been putting our routes onto RouteSlip.com which will calculate distance and elevation and store the routes on the site. Check out:

http://www.routeslip.com/discover/USA/NJ/Scotch%20Plains

January 09, 2007

A New Year

Happy New Year everyone.

Wow, how did it get to be 2007? The weather has been outstanding in November, December and this first part of January. It did rain hard on New Year's Day, washing out the traditional ride. However, we went straight to the beverages and refreshments. A picture from our new riding buddy, Eric shows the gang. Boy, that quart and a half of Finlandia went fast.

On the bike front, I have a new steed. The Raleigh is back, repaired by the greatest, Mr. Steve Willis. I destroyed the carbon seat stay catching a stick in the rear derailieur (snaping a nice Campy Record in half). If there was any good news, this happened on my own block returning from a very fast 80 mile training ride with Mike back in the Spring. Steve managed to get a new carbon wishbone seat stay, remove the old one and install the new one. Then Mike sold me his old Zipp wheels (tubulars, baby) for a song after we got back from Colorado. Then for my 50th birthday, I treated myself to the new SRAM Force groupo and Steve put it all together. The new groupo is the best. Pretty, light and functional. The bike weighs less than 18.5 lbs and is a rocket ship on the flats. Gearing is a 50/34 microdrive and is my first non-triple in many years. I've really enjoyed riding it and can't recommend the SRAM groupo enough.

I've been fighting a nasty chest/sinus infection since Christmas which has restricted the riding. Finally on antibiotics just in time to start Mike's 2007 training program. Here it is from his e-mail:

For the next 12 weeks we will be in the Base Period. The aim is to establish basic fitness for endurance, strength and speed in preparation for the real fun stuff that follows. The Base Period will be broken up into blocks of four weeks with a 3 week build-up followed by a reduced week for recovery purposes. Because I can't type for shit, I will mention the training zones for each part of the work out for the rest of the year. Below are the various training zones which are based upon a percentage of your maximum heart rate or your lactate threshold. John if your want some info on determining your lactate threshold , let me know.

Zone %of Lactate Threshold % of Maximum Heart Rate
1-Recovery 65-81 57-70
2-Aerobic 82-88 71-76
3-Tempo 89-93 77-80
4-Subthreshold 94-100 81-84
5A-Superthreshold 101-102 85-88
5B-Aerobic Capacity 103-105 89-91
5C-Anaerobic Capacity 106+ 92+

The week II workouts are

Tuesday - 5 minutes warm up, 2 five minute intervals Zone 1 with 2 minutes rest in between, then 3 five minute intervals in Zone 2 with 4 minutes in between, 5-10 minutes cool down.

Wednesday - 5 minutes warm-up. Then 5 spin intervals with 5 minutes in between. Heart rate is not important. To do a spin interval, put the trainer on light resistance then for 1 minute gradually increase your cadence to the maximum that you can maintain and still pedal circles and not bounce in the saddle and hold for as long as you can while still keeping form, 5-10 minute cool down.

Thursday - 5 minutes warm-up, 3 five minute intervals Zone 2 with 3 minutes rest in between, 2 two minute
intervals single leg pedaling Zone 1 (one minute rest before changing legs), 5-10 minutes cool down.

Friday - recovery

Saturday - ride 1&1/2 - 2 hours ( 1&1/4 if on trainer)

Sunday - ride 2-3 hours (1 & 3/4 if on trainer)

Mike and I are hoping for company in Colorado and John Martin is a strong possibility. The two Daves may also be enticed. We'll see in Dave N., the squirrel killer can get any to dive at his wheel at 10,000 feet.