Sunday, May 18, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 9:00 am
Distance: UAR - 19 miles
total - 31 miles
Time (total): UAR - 2:30
Time (moving): UAR - 1:29
Time (stopped):  
Speed (moving): UAR - 13 mph
Speed (overall): UAR - 6 mph
Total Ascent: UAR - 891 ft
Weather: Damn nice is what it was! 60 to start and 75 by the finish. Sunny and calm. Oh yeah, and dry! :)
Workout Type: ride

Breakfast: 7:00 am - yogurt, granola
Lunch: 11:30 am - 2 pieces pizza, 2 beers
2:00 pm - toasted bagel, Boca burger, cheese, ketchup
Dinner:  
Workout Food: water

Course: Urban Assault Ride
Results: DNF
Comments: Now this was a wacky event... "It's a Pedal-Powered Urban Adventure!"

The concept is that you ride from checkpoint to checkpoint and along the way they give you a clue to two mystery checkpoints. At each checkpoint you need to perform some 'task' and when you both complete it - did I mention that this is only for two-person teams? - they give you a colored bead and you get to move on. They key is planning out an efficient route that will take you to all the checkpoints with a minimum of wasted effort.

The web site says that mental muscle is just as important as bike skills and they aren't kidding. The clue to the mystery checkpoint was totally vague and unless you just know the place they were talking about your ride was done. Not to mention that in order to get this clue in the first place you had to figure out where this first mystery stop was.

We got to the first mystery checkpoint but the clue to the second was TOUGH (read: we never figured it out). :( But what a blast! We ended up with six out of seven beads and a killer time. If only we could have figured out that damn clue... On the bike we were way faster than any other team.

We started in Fremont at the outdoor cinema. From there we be-lined it to REI and proceeded to waste a monumental amount of time running around all the trails looking for letters that were supposed to allow us to complete a word puzzle. Finally, after what seemed like an hour (it actually was about 30 MINUTES!) and after figuring out that it was something to do with New Belgium brewing Shelley guessed that the words were, "Skinny Dip" as in one of their beers. Good Christ, I figured we were so behind because it seemed like we had seen about 10 teams leave the first checkpoint already...

Number two (for us anyway) was 2020 Cycle and the first 'mystery' checkpoint. They gave you the clue for this one two days prior to the start. There were quite a few people here and all we had to do was get our bead and figure out the clue for the other mystery stop. Impossible. I even called a friend and Shelley called her sister and with all the web searching power we only got some coffee shop, maybe one out in Ballard...? Thinking this was a possibility we took off as our last planned stop was in Ballard anyway. Sometimes you just have to trust your gut.

ASIDE - did I mention that I have never seen so many people riding their bike and talking on the phone? It seems this is the preferred strategy - ride your bike and call your friend to Google shit for you.

From here we bombed down Capitol Hill and blew into Recycled Cycles for some BMX jousting! Shelley stood on the rear pegs with a plastic 'lance' and had to scoop up four Aerobe Pro disks set on traffic cones. We got two on the first pass and the other two on the way back. Nice.

Next we pounded up Brooklyn to Gregg's where we had to both complete a keg walk down to a cone and back. I think I fell about three times on the return trip. At least it was on soft grass.

It was here that we had time to talk to another team and were told that the coffee shop we should have gone to was on Broadway and Roy. Crap. Going all the way back up Capitol Hill was theoretically possible before the time cut-off but not fun sounding so we opted to just ride it out and go for the official DNF.

Next we rode down Stoneway and hit Gas Works Park for what was for us probably the hardest stunt. One of us (me) had to hold on to a BMX wheel with pegs while Shelley grabbed my legs and pushed me wheelbarrow style. We were supposed to slalom around some cones and then race to another cone and back. Ha! My arms gave out so many times and Shelley dropped me a few times... we were pathetic. These two guys that did the entire ride on BMX bikes showed up and absolutely aced the course in about 15 seconds. I think it must have taken us like five minutes. One of the times I bailed out of Shelley's hands I also managed to scrape up the inside of her forearm.

Now we were off to what was supposed to have been our last stop - a bike shop in Ballard. Since we were out of the running we kinda ambled on down. Here I rode a tiny bike with ape hanger bars and basket full of rolled up newspapers around a circular course and each time I would pass one spot I'd toss a paper to Shelley and she had to try and catch them in a cardboard box. Once she caught three we were good. It took us six laps.

Then back to the finish and wouldn't you know it, we were the second mixed team to show up! Oh man, we could have won this thing! But, I guess the mental part is important and we did not succeed there. Then again, tons of teams were guessing right and swapping info with other teams so hey, you just need to play the game and get lucky. And know Seattle like the back of your hand. Did I mention that on the way back from Ballard I got stung on the chest by some insect? That's right, the UAR is dangerous! Good thing I did not lose control of the tandem. :|

At the finish we both had to ride two laps of a race course on Big Wheels. That was a BLAST. You could slide them around the corners and I even managed to pass one guy. :)

It's nuts that a 20 mile ride would take you two plus hours to complete! If we had figured out the REI clue faster and had not missed the second mystery checkpoint it would have been some sort of record time I'm sure. On the bike we were killing it. We passed people going up hills, left them way behind on the flats and absolutely left them for dead on the descents. Tandems rule.

At the finish each competitor got THREE (New Belgium) beers for free and two slices of (Domino's) pizza; also for free. Thumbs up for the beer anyway...

ASIDE - try as I might, I could only drink two. It was hot, I was kinda beat and we still had to ride home!

There was also loads of New Belgium swag and as usual, they were raffling away a New Belgium cruiser bike.

What a gas. We are so going back to this next year.
Equipment: Co-Motion Robusta with Shelley

Here are all the pictures with video.

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Sunday, May 18, 2008 2:14:30 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Saturday, May 17, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight: 181
Body Fat: 8
Time of Day: 8:00 am
Distance: 88 miles
Time (total): 5:15
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 60s - upper 70s, sun
Workout Type: ride

Breakfast: 1.5 Pop Tarts, smoothie
Lunch:  
Dinner:  
Workout Food: 2 large bottles each with 2 scoops HEED and 2 scoops Endurox R4, 1 bag of Shot Bloks, 20 oz Gatorade

Course: Leschi, across Mercer Island, Newport, Issaquah, up to the plateau, old Issaquah-Fall City, Snoqualmie Falls, Weyerhaeuser loop, Fall City-Carnation Rd, NE Carnation Farm Rd, Ames Lake Rd, Redmond-Fall City Rd, E Lake Sammamish Pkwy, SE 56th St, W Lake Sammamish Pkwy, bike trail, Eastgate, across Mercer Island
Results:  
Comments: This first hot ride! And oh did I suffer...

I started out feeling fine and flew up the last rise on Issaquah-Fall City and I felt fine going up to the falls too but then after taking a long pull on the loop Clint C, Dave H, Alan W and Alistair L stormed by me on the steep bit. From then on I was shaky and just got worse. I was shelled unceremoniously going up Ames Lake and was hating it on the flats thereafter.

I totally limped home and did about 8 mph from Lake WA to my house. Shit.

Dave and Alan were both riding really well, especially Dave. He went with every single acceleration.
Equipment: Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels
Saturday, May 17, 2008 4:04:08 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Friday, May 16, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:00 am
Distance: walk - 2 miles
commute - 14 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: low 70s on the way home, sunny, fairly calm
Workout Type: weights | core | walk | commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 2x20 - 25 lb
lat pull down 2x20 - 90 lb
plank 180 sec
other core 3x50 steam engines, 3x30 ball passes, 3x30 twisters - 10 lb, 3x15 sit-ups on incline board
Results:  
Comments: I had just finished up my little upper body routine when Thom showed up and I joined him for his ab workout.

Today was the first day I was able to ride to work in just a T-shirt and shorts. The way home was just fantastic... music in my ears, a hot day, the Seattle waterfront; nice.
Equipment: Raleigh town bike, 38x16
commute | core | walk | weights
Friday, May 16, 2008 12:39:23 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day:  
Distance: 9 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:  
Results:  
Comments:  
Equipment: Raleigh town bike, 38x16
Thursday, May 15, 2008 11:36:10 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, May 14, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:15 am
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | commute

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
push-ups 2x20
squats 15x95 lb, 15x115 lb, 15x135 lb, 15x155 lb
incline leg press 20x270 lb, 20x360 lb, 20x360 lb, 30x270 lb
bench lunges 10x25 lb, 15x25 lb, 15x25 lb
leg extensions 3x15 195 lb with drop sets
leg curls 3x15 165 lb with drop sets
Results:  
Comments: I got started a bit late today and so only had time for some push-ups before Thom showed but then we had a great leg workout. We tried 'real' squats today and my back was okay but boy, we were not exactly lifting heavy weights... It's amazing how fast this goes away if you don't keep at it.

I suggested some new lunges and Thom was up for it. You put your back foot up on a bench and then lunge down with your front leg, do your set and then switch legs. Ouch. The first set was all about finding your balance for both of us but even so it was hard work.
Equipment: Raleigh town bike, 38x16
Wednesday, May 14, 2008 12:01:13 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, May 13, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 am
race - 7:00 pm
Distance:  
Time (total): race - 50 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: core | spinning | Pacific Raceways CR

Breakfast:  
Lunch:  
Dinner:  
Workout Food: gym - water
race - 2 scoops HEED in a small bottle

Course: gym - 2x180 sec plank, 60 sec to each side, 2x40 clam knee lifts to each side, 40 side leg lefts to each side, 30 ball passes, 50 steam engines, 40 back extensions (20 straight, 20 twisting) - 25 lb, 70 leg extensions

race - counter-clockwise down the escape road, finish at the top of the hill
Results: 1st prime - pack
2nd prime - 1st
finish - 2nd
official results
Comments: Today was Abigail's last spinning class at the Convention Center Bold's Gym as they are closing so I had to attend. As usual, it was pretty hard... :)

At Pacific Raceways it was the Kerry F show again; that guy is just so strong. There were a bunch of attacks early on, none of which succeeded and then one lap after the first prime I took off at the top of the hill. I got a nice gap and forged ahead and when I looked back Kerry was leading a small group so I sat up and waited for them.

ASIDE - not sure how long I could have lasted but as long as I went hard the gap was not closing...

Only three cat 1-2 riders showed up today so Rory combined our fields. The riders that came up were Kerry (who was riding in the cat 1-2 field tonight), one other cat 2 and Dave H. We all worked pretty well together with the exception of the other cat 2, his pulls were might short.

At the second prime I encouraged everyone to keep it together and so Kerry surged just enough to win it and then we regrouped. Dave let me roll across the line in front of him so I won the master's points.

At the finish I was a bit beat but our gap was monstrous so we really slowed down that last half lap. at the bottom of the hill it was obvious that everyone fancied themselves a sprinter (meaning that the pace abruptly slowed to a crawl) so I took the front and gave it the old "accelerate smoothly and go as hard as you can" in hopes of letting Dave beat one or two of these guys. Close to the top of the hill I was maxed and then first Dave and then Kerry came around me.

Kerry won way to easily and Dave had a big gap on me for 2nd. For a bit I thought I cold hold off this cat 2 guy and was actually able to shift up one more time as the road leveled off but he surged and nipped me by a wheel or so at the line.
Equipment: Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels
Tuesday, May 13, 2008 12:18:56 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [1]  | 

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 Monday, May 12, 2008
posted by: Martin
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:15 am
Distance: 9 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type:  

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 2x20 - 25 lb
lat pull down 2x20 - 90 lb
plank 2x180 sec, 60 sec to each side
other core 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 70 leg extensions
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments:  
Equipment: Raleigh town bike, 38x16
commute | core | weights
Monday, May 12, 2008 12:43:55 PM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Wednesday, May 07, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:00 am
Distance: walk - 2 miles
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather:  
Workout Type: weights | walk

Breakfast: smoothie
Lunch: 4 pieces pizza, 2 beers
Dinner: Boca burger, potatoes, onions, veggies, juice
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 2x20 - 25 lb
lat pull-down 2x20 - 90 lb
incline leg press 20x180 lb, 20x270 lb, 20x360 lb, 22x360 lb
walking lunges 3 laps down and back in the aerobics room - 35 lb dumbbells
hack squat 15x140 lb, 15x160 lb, 15x180 lb
leg extensions 3x15 - 195 lb with drop sets each time
leg curls 3x15 - 165 lb with drop sets each time
plank 180 sec
Results:  
Comments: I was dragging this morning on the way to the gym but Thom cheered me up and starting with the last set of leg press I felt much better. The walking lunges were actually really easy and I did the best I have ever done on the hack squat machine so not a bad day at all.

Today I worked from home and walked downtown to attend a free Netdesk Windows Server 2008 lab. I went through Freeway Park and all the water was turned on - I love that! Of course the stairs leading into the park on the east side always smell like urine but hey, it's brief.

All the food and drink at the event was donated by Microsoft and when I saw the beer in the cooler I was (very) pleasantly surprised. :)
Equipment:  
Wednesday, May 07, 2008 11:51:27 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Tuesday, May 06, 2008
posted by: Martin
Hrs. Sleeping: 5
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 7:00 pm
Distance:  
Time (total): 50 min
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: mid 50s, breezy, dry
Workout Type: race

Breakfast:  
Lunch:  
Dinner:  
Workout Food: 2 scoops HEED in a small bottle

Course: counter-clockwise on the flats
Results: 1st prime - pack
2nd prime - pack
finish - 6th
official results
Comments: I felt okay today but man was the pace fast and everything got chased down... Alan W and I were in the longest break of the night and we lasted exactly 1.5 laps. Going in one direction you were in the 12 or 13 and in the other in the 15. Flat out all the time.

There were lots of attacks which was super.

I kind of sat around during the 1st prime (which Dave H won easily) and tried to go for the 2nd but realized quickly I was nowhere...

At the finish I got in front of Dave H and then found Alan W and asked him to help out and it was perfect. Alan took me to the start of the straightaway and I ramped it up. Unfortunately Dave got 3rd... He's not a true sprinter and I think when the entire field is on your wheel it's hard for him to win on the flats.

Once again we had a ton of ByrneInvent riders show up, it was fantastic!
Equipment: Ti Cycles Hyak, 42/53, 12-25, Zipp 404 wheels
Tuesday, May 06, 2008 11:40:19 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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 Monday, May 05, 2008
posted by: Martin
Hrs. Sleeping: 6
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:00 am
walk - 12:00 pm
run - 6:30 pm
Distance:  
Time (total):  
Time (moving):  
Time (stopped):  
Speed (moving):  
Speed (overall):  
Total Ascent:  
Weather: it got up to 60 today, calm, sunny
Workout Type: weights | core | walk | commute | run

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:
push-ups 2x20
seated row 2x20 - 90 lb
shoulder press 2x20 - 25 lb
lat pull-down 2x20 - 90 lb
plank 2x180 sec, 60 sec to each side
other core 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 15, 20, 20 sit-ups on incline board
back extensions 20 straight, 20 twisting - 25 lb
you can see where we ran below
Results:  
Comments: What a great day! I was able to ride to work (which is always a plus), I went along on the iWalk and then when I got home Shelley and I hit the bricks for a short jog,

My legs did feel like garbage on the run tho... I have this problem where my skin tingles and itches - especially if the has some descents - when I'm not used to running and it takes me 5-10 outings to get rid of that feeling. This time of year I'm not exactly running a lot so today was kinda uncomfortable until the last mile. Oh well; it was fantastic out and Shelley showed me a really scenic route. Nice.
Equipment: Raleigh town bike, 38x16
commute | core | run | walk | weights
Monday, May 05, 2008 11:28:57 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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