c r i m i n a l e . c o m | training - Tuesday, June 30, 2009

Tuesday 30 June 2009 - core | cardio | Pacific Raceways CR

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:	5:00 AM - 178
Body Fat:	9
Time of Day:	gym - 5:30 AM Pacific Raceways - 7:00 PM
Distance:	36 miles
Time (total):
Time (moving):	1:42
Time (stopped):
Speed (moving):	21 mph max speed - 40 mph
Speed (overall):
Total Ascent:
Weather:	low 70s, sunny, dry, medium wind
Workout Type:	core \| cardio \| Pacific Raceways CR

Breakfast:	cereal
Lunch:	5:00 PM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin and some protein powder
Dinner:
Workout Food:	gym - water Pacific Raceways - small bottle w/1 scoop HEED

Course:

plank	180 sec, 120 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight and 20 twisting - 25 lb

cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Pacific Raceways - counter-clockwise down the switchbacks [Martin's favorite course!] with the finish at the top of the hill

Results:

Masters
1st prime - pack
2nd prime - 1st
finish - 2nd
official results

Comments:

Still no luck on that second set of plank…

It was a GREAT evening at Pacific Raceways. The wind was blowing in your face on the straightaway but hey, what's new? I was pretty nervous as my 'training' has been mostly non-existent in the month of June and a couple of strong men showed up tonight but I pleasantly surprised myself.

For a change the start was very mellow. Maybe it was the tricky descent that worried people, who knows. But we cruised around for almost four laps prior to the start of any serious action. Then Alistair L took off.

On the drive down Alistair was bemoaning the fact that lately any time he gets off the front in a race it's with some tomato rider who invariably dies right away. So guess who joined him - you guessed it. And sure enough, after taking one pull (half a lap later) they were off the back like a sack of bricks.

Did I mention that the air as rife with the smell of burning brake pads? Oh yes, some idiots were obviously riding their carbon rims all the way down the hill. Idiots. Oh wait, I already said that.

Alistair carried on and lasted two laps (and got the first prime) and then we caught him going up the hill. I was in perfect position on about 4th wheel on the left side and took off on the flat bit in the middle of the hill. As I was climbing the last stretch of the hill I heard breathing to my right looked over and amazingly there was Dave H! He had managed to extricate himself cleanly from the bunch and away we went.

ASIDE - it has been the case lately at PR that every pack will at some point catch or be caught by some other pack. Alistair managed to catch the Cat 4 field and these guys clung to his wheel like it was life or death… I was laughing seeing him tow the entire pack around for almost an entire lap.

For the first two laps we went pretty hard. And our gap grew accordingly. Nice. We agreed I could take the second prime and each time I looked back our gap was bigger and bigger; what a confidence booster!

With three laps to go we were literally out of sight and I was really enjoying myself on this - my favorite - course. The radius of the corners is perfect and you can really arc them. When I was in the bunch I was passing people in both corners and now that I was with Dave I was gaping him every time we descended. I felt kinda bad as I was not trying to go hard, I Just hate using my brakes and so do it as little as possible… Once we hit the bottom I would just soft pedal and he'd get right on.

With half a lap to go I turn to Dave and ask, "So, what do you want to do at the finish…?" I was holding out hope that he might let me win as it seemed logical to me. It would help me cement my 2nd place in the series and he would still get points and his lead was huge. No Dice. "How about we just go man-against-man?" says Dave. Okay, it's only fair I suppose… :(

As usual I pulled around turn 1 and down the hill and waited for Dave to catch back on. Then we rode up the first bit of the hill side-by-side.

I was hoping that if I went to the front I could maybe delay the sprint because Dave has so much power on these damn uphill finishes but no luck. As soon as we hit the last incline I hear this CHUNK as Dave shifts up and so away I go.

I was right. I managed to take the lead for a couple of seconds and then he pulled up next to me. And for longer than I thought I was going to be able to do so, I held him and we crested the hill side-by-side. But then Dave shifted up again. I did likewise of course but only he accelerated accordingly. :) I ended up finishing about three lengths behind him and could only admire his hill sprinting prowess.

Someone was cheering me/us on the last three laps - it was great to hear them as we crested the hill, thanks! And thanks to Corrie M and Alistair for patrolling the bunch behind us, I know that helped.

Equipment:

Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25

Clothing:

shorts, sleeveless undershirt, short sleeve jersey, cap

cardio | core | road race

Tuesday, June 30, 2009 1:10:00 PM (Pacific Daylight Time, UTC-07:00)

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Monday 29 June 2009 - commute | ride

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	6:30 PM
Distance:	commute - 10 miles ride - 15 miles
Time (total):
Time (moving):	55:42
Time (stopped):	2:37
Speed (moving):	15.7 mph
Speed (overall):	15 mph
Total Ascent:	639 feet
Weather:	upper 60s, dry sunny, light wind
Workout Type:	commute \| ride

Breakfast:	6:00 AM - cereal 9:00 AM - yogurt, fruit, 10-grain cereal
Lunch:	1:30 PM - rice, stir fry veggies, water
Dinner:	6:00 PM - chocolate 7:30 PM - pasta, cheese, olive oil
Workout Food:	water

Course:
Results:
Comments:	I know what you're sayin', that's a lot of stats for a 15 mile ride… One word: GPS. Or is that three words? Whatever. After I got home Shelley and I took the tandem out for a spin down to Seward Park. Good times for sure.
Equipment:	Co-Motion Robusta
Clothing:	the same baggy MTB shorts and sleeveless wicking shirt I had on from my ride home

commute | tandem ride

Monday, June 29, 2009 12:33:00 PM (Pacific Daylight Time, UTC-07:00)

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Saturday 27 June 2009 - ride

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	9:30 AM
Distance:	70 (Google maps/MapMyRide) or 73 (my cyclometer) miles depending on who you trust.
Time (total):	3:51
Time (moving):
Time (stopped):
Speed (moving):	19 mph max speed - 39 mph
Speed (overall):
Total Ascent:
Weather:	low 50s to mid 70s, dry, sunny, windy
Workout Type:	ride

Breakfast:	5:30 AM - smoothie
Lunch:	2:00 PM - water, tons of iced tea, a few bites of rhubarb pie and ice cream 3:00 PM - 2 beers, Cheese-it crackers
Dinner:	8:00 PM - Asian noodle salad, tofu, 2 beers, water
Workout Food:	2 large bottles each w/2 scoops HEED, 2 scoops Endurox R4 and 2 scoops maltodextrin

Course:	Liberty Cafe on Hwy 97, old Blewett Pass Hwy, Peshastin, Leavenworth, back the same way
Results:
Comments:	Today was supposed to be a nice group ride with some IJM.org teammates and some friends from Lenovo but the Lenovo gang flaked and one of our own slept in so 30 minutes after we were supposed to roll out Greg K and I finally hit the road. As it turned out everything was fine - I should quit my bitching. The sky was that perfect eastern WA blue as we parked the van at the Liberty Cafe and there was not one cloud in the sky. There was lots of shade on the road however and it was barely 50 degrees so both Greg and I donned arm warmers and I even threw on my vest. That lasted all of maybe four miles. ASIDE - I have not ridden in ages and I find that the fitter I am the longer it takes me to warm up. Conversely, if I'm not so fit I can start fast but then fade dramatically. Today I took us out of the parking lot at 22 mph going up hill. Maybe you can make a prediction about how the ride ended up… Soon our speed and sun had me taking off my vest and just before we turned off of Hwy 97 and onto the old Blewett Pass Hwy I also took off my arm warmers. We stopped for a minute to stretch at the base of the climb and I also rolled up my shorts and sleeves! So much for the extra clothing. :) I love this road. It's not maintained (see the pictures!) but is still open to vehicles and bicycles. Greg and I were both commenting on what a shame it will be once the road completely disintegrates as it probably will never be repaired and that would be a huge shame. In many places it's covered in sand, there are pieces of pavement missing, the asphalt has settled in places and there is rock fall. And all that makes it so much more appealing than a boring old highway. Oh yeah, did I mention that we only saw three cars on this section of road all day? Nice. On the way up/north I was actually feeling pretty good. That combined with the fact that Greg was not warmed up yet let us ride together and even chat a bit. The descent was wicked fun. I went just fast enough to force myself to pay attention and to make it exciting but not so much that I felt like I was in danger. When we got back on Hwy 97 there was the familiar head wind and it was really blowing today. We were both fresh and it was a real chore to maintain 26-27 mph going down hill! At the bottom I was trying to find the shortcut so we did not have to ride through the big Hwy 97/2 interchange and we found one but it was gravel where it went under Hwy 2. No big deal I thought, it's just gravel so I Hardly even grabbed my brakes. Not 50 feet into the gravel Greg and I both got a rear flat at the exact same time. So we walked our bikes to the other side and had a flat fixing party. Luckily not a big deal, Greg needed a small boot in his tire but mine was fine. From here I had planned to ride through Peshastin and the orchards to Leavenworth but there was construction one mile from Leavenworth and they would not let us through! Bummer. The lady with the Stop/Slow sign was really nice, she offered us bottled water from her cooler and was really sympathetic but we had to turn around. Greg had his heart set on a cup of coffee so we tried the store in Peshastin. OMG was that an experience. It was like a bunker inside. The walls were bare cinder block and the ceiling was sagging, moldy, stained acoustic tile. Done. There was a wall of coolers in the back and maybe three isles of shelves for pork rinds and chewing tobacco down the middle and no coffee. The lady behind the counter was a real visual treat too. Having recently fixed a flat my hands were kinda dirty and so I asked her if I could use the sink to wash them. She pointed me around a cinder block wall to the 'kitchen' and rarely have I been so careful not to touch anything. I practically turned the water on with my elbow and did not even ask for a paper towel, I just shook them dry and got the hell out of Dodge. Filth was everywhere. We had seen a big fruit stand on Hwy 2 as we rode back to Peshastin so in search of coffee we rode back to that. No luck but they did have a super cool cow train for kids to take a ride in and two uber cute orange kittens. Riding back up Hwy 97 we had a strong tailwind and once again we were topping 20-22 mph going uphill. I was still feeling okay although I could tell the end was near. Once I put my head down while leading and did not shift for a rise and separated myself from Greg. But the glory was brief and not lasting. When we got the climb proper/the old Blewett Pass Hwy I started to fade. I managed to hang with Greg for a couple of miles but then had ask him to slow down. He did but after another mile it seemed silly as he was constantly half-wheeling me so I just told him to meet me at the top and he proceeded to ride away from me. But that was okay. The scenery was amazing and I was not cramping or bonking, I just did not have the fitness to keep up. About one mile from the top I had to get off and walk for 50 feet to give my back a rest but then I was there. ANOTHER ASIDE - someone had painted "500 m" (to go) and "200 m" (to go) on the road on this side of the climb. :) We descended the old hwy and got back on 97 and once again we were assaulted by a vicious head wind. It seemed even stronger this time and we were really pressed to maintain 26 mph. We started taking shorter and shorter pulls in an effort to keep the speed up and it worked but thank goodness the car was only about five miles away because by the time we got there I was spent. Then we hit the Liberty Cafe for iced tea, pie and ice cream and drove home. On the way back we caught each other up (read: Greg mostly caught me up) on the team gossip. Greg is fun to talk to because he doesn't spill all the beans and doesn't necessarily name names but you still get the picture. :) What a great day and it felt SO good to finally get in a ride. Outstanding company sure helps too.
Equipment:	Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25
Clothing:	shorts, sleeveless undershirt, short sleeve jersey, arm warmers, wind vest, cap

Here are some pictures.

Technorati Tags: old Blewett Pass Highway,Cle Elum,Leavenworth

road ride

Saturday, June 27, 2009 2:23:00 PM (Pacific Daylight Time, UTC-07:00)

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Friday 26 June 2009 - core | cardio

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 AM
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| cardio

Breakfast:	6:30 AM - smoothie 10:00 AM - almonds, 3 pieces Pilot Bread w/peanut butter and jam
Lunch:	12:00 PM - fruit yogurt 3:00 PM - 2 pieces pizza, water
Dinner:	8:00 PM - 2 veggie kabobs, mixed green salad, cheese, 2 beers, water, chocolate, crackers
Workout Food:	water

Course:

plank	180 sec, 120 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, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight and 20 twisting - 25 lb

cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm

Results:

Comments:

THE PLANK WAS HARD. I am still not able to hold it for three minutes the second time. Rats.

My friend Ken L was back from Switzerland and since I got to the gym so goddamn early I saw him up in the cardio loft when I got there. He told me all about his backpack, the country, what a great time he had, the beer, the chocolate, blah, blah, blah.

They went hiking from hut to hut in Switzerland and did not have to carry a stove, tent or sleeping bag! Some huts even had a shower or a meal for a small up charge - crazy. I could get into that kind of backpacking I think… They were between 5,000-7,000 feet the whole time and he said the panoramic views of the Alps were amazing. I don't doubt it.

I have noticed that when you do stuff like boring ass cardio you discover milestones that represent a significant step on your journey towards the finish. For me and my little 30 minutes stint my milestones are 10, 15, 20 and 27:40 minutes. 10 just because it's a nice, round number and is when I'm finally all warmed up and moving a little faster, 15 because it's half way and 20 because then the end is in sight. At 27:40 you can actually see the end of the 30 minute course on the red LED display. Oh yeah.

Talking to Ken I zoomed right by the first milestone and by the time he went downstairs to lift weights I was already at 11 minutes. Nice. Sometimes it's the (really) little things. Thanks Ken.

Equipment:

Clothing:

cardio | core

Friday, June 26, 2009 10:35:26 AM (Pacific Daylight Time, UTC-07:00)

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Thursday 25 June 2009 - commute

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:
Distance:	20 miles
Time (total):	1:15 riding home
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	upper 60s, dry, windy, mostly cloudy
Workout Type:	commute

Breakfast:	6:00 AM - cereal
Lunch:	9:00 AM - almonds, LARABAR Peanut Butter Cookie 11:00 AM - pasta, red sauce, bread, fruit yogurt, water 2:00 PM - 3 pieces Pilot Bread w/peanut butter and jam, water
Dinner:	2 veggie fajitas, 3 beers, chocolate
Workout Food:	water

Course:	to work - straight down through Interlaken to home - Ballard, across the locks, up to and around Discovery Park, Magnolia loop, along the Seattle waterfront, pier 70, 1st Ave., Pike, home
Results:
Comments:	It feels like years since I have ridden and hauling ass down through Interlaken this AM was a total blast. YES. Riding home it was way cloudier than I was hoping. :( I faked it and rolled out with the sleeveless t-shirt anyway. A few drops of moisture in Ballard but otherwise okay. As long as you were moving and working you were plenty warm. I was enjoying the views a LOT. With the iPod in you kind of float along in your own little bubble and it's not unlike the feeling of walking around with dark sunglasses on in that you sort of feel like no one can see you… Your own private Idaho and all that. Up in Magnolia I saw at least four cyclists on local teams and I waved to all of them forgetting that I was dressed like a hobo/messenger and could not figure out why none were waving back. At first this made me smile but then it made me sort of bummed. What's the attitude problem with these two-bit local racers that they can't wave back? Whatever. I also waved to a commuter/recreational cyclists and he sure as hell waved back. Riding through Myrtle Edwards Park I had a wicked tailwind and there was this chunky guy in front of me on a LeMond road bike who was hauling. I decided to try and hang with him and it about killed me with my platform pedals. But I did it. And when I finally let him go as we approached the SAM outdoor art park I was seriously out of breath! Kind of fun though. Riding through Belltown is sometimes really interesting. You see all these city dwellers 'walking' their dogs on the sidewalks (shouldn't they still be at work?), having drinks (shouldn't they still be at work?) and getting their hair and nails done or shopping in uber expensive boutique stores on 1st Ave. Then there is the mob of people when you hit Pike and the market. And the duck tours… today I saw THREE driving through downtown. I would have to have plastic surgery or move to another state if I ever did one of those tours. Riding up Pike some guy pulled up next to me as I was balancing on my bike waiting for a traffic light to change and said something like, "Cool fixie…!" Nice. 1) I'm not riding a fixed gear and 2) no matter how loudly you espouse to be hip to the cycling scene it can't make it so. After I crossed Broadway I noticed a car in front of me had slowed to allow some pedestrians to cross and so I kind of belatedly grabbed my brakes too. This same guy about plows into me, avoids me (just barely) and almost launches himself over the sidewalk and into these two women who were hoping to cross the street. Apparently he had been racing up the hill trying to keep up with me or something and was surprised when I suddenly slowed down. The women were like, "Uh oh, uh oh, UH OH…!" as he got closer and closer to them. Thank goodness nothing got hurt except for this guys ego. Hopefully. Riding through TT Minor school there was somebody on a fixed gear (yep, it really was a fixed gear, see I know these things 'cuz I'm hip to the cycling scene…) who would start out no handed, pop a wheelie (with no hands!) and then grab the bars only to spin them and then set it back down. Repeat. Holy shit. His friend was filming the whole thing and they did it over and over. Nice.
Equipment:	Raleigh town bike, 36x16
Clothing:	Vans, baggy MTB shorts, wicking shirt. Back to basics baby.

commute

Thursday, June 25, 2009 3:07:00 PM (Pacific Daylight Time, UTC-07:00)

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Wednesday 24 June 2009 - core | cardio

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 AM
Distance:
Time (total):
Time (moving):	cardio - 30 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	Who cares, I was indoors.
Workout Type:	core \| cardio

Breakfast:	smoothie
Lunch:	12:00 PM - left over grilled trout, mozzarella cheese, almonds, fruit yogurt, water
Dinner:	pasta, green salad, cheese, 2 glasses wine, chocolate
Workout Food:	water

Course:

plank	180 sec, 120 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, 30 twisters - 12 lb, 60 leg extensions, 30 side bends to each side - 45 lb
back extensions	20 straight and 20 twisting - 25 lb

cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm

Results:

Comments:

Okay, how can I put this… going to the gym and not riding my bike bites the big one.

I won't get inappropriate here but stress at home have kept me away from races for weeks now and I have barely been able to ride to boot. During my core routine I almost started crying from the frustration of said stress and because like most other podunk local racers; I constantly hold myself to this unrealistic standard of my fittest ever condition. That's right, all kinds of unnecessary monkeys are being placed on my back by yours truly. 'Cuz that's how I roll.

But I held on and finished my routine. The plank was hard as hell again, that's going to take some time to bump back up to 2x180 seconds.

So then I managed to heroically (overly dramatically?) drag myself up to the cardio loft, I got on a trainer and just stood there for like five minutes! Serious. I am such a head case!

Thank goodness once I got going it was easier and easier to keep it up. Exertion seems to reduce one's ability to focus on stressful things. Which is probably why I find riding so cathartic come to think of it. Even if I can't work out my problem on a ride, at least I'm more at peace with it when I finish up. No such luck lately unfortunately.

Tomorrow is another day. Here's hoping I cope a little better. This blows.

Equipment:

Clothing:

cardio | core

Wednesday, June 24, 2009 1:03:27 PM (Pacific Daylight Time, UTC-07:00)

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Tuesday 23 June 2009 - core | cardio

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 AM
Distance:
Time (total):
Time (moving):	cardio - 30 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	low 70s, dry, sunny
Workout Type:	core \| cardio

Breakfast:	smoothie
Lunch:
Dinner:
Workout Food:	water

Course:	core - 4x30 knee lifts, 20/15/15/15 sit-up on incline board cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Results:
Comments:	Yesterday I opined that core was tough and today just confirmed that. I could barely finish my knee lifts and could not do 4x20 sit-ups. Yikes!
Equipment:
Clothing:

cardio | core

Tuesday, June 23, 2009 12:03:00 PM (Pacific Daylight Time, UTC-07:00)

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Monday 22 June 2009 - core | cardio

posted by: Martin Criminale

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 AM
Distance:
Time (total):
Time (moving):	cardio - 30 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| cardio

Breakfast:	7:00 AM - smoothie 8:30 AM - almonds
Lunch:	11:30 AM - veggie crumbles, quinoa, diced tomatoes 1:00 PM - 2 pieces Pilot Bread, cream cheese, jam, water 2:00 PM - 4 pieces potato bread, water
Dinner:	7:30 PM - mixed green salad, 2 pieces pizza, 2 beers, lots of cherries, water
Workout Food:	water

Course:

plank	180 sec, 120 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, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight and 20 twisting - 25 lb

cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm

Results:

Comments:

In case anyone was wondering, if you take a shit ton of time off from an activity it will be really hard when you pick it back up. That was core today. I just was not up to the Herculean task of doing the plank for three minutes the second time around, no way.

And I could feel everything else too.

Cardio was okay although I had a hard time trying to find a machine that did not squeak. F'n Gold's Gym is not keeping up with normal wear and tear! What am I saying, they never have.

Equipment:

Clothing:

cardio | core

Monday, June 22, 2009 8:10:02 PM (Pacific Daylight Time, UTC-07:00)

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Saturday 20 June 2009 - Tour de Blast

posted by: Martin Criminale

Hours Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	8:30 AM
Distance:	64 miles
Time (total):
Time (moving):	3:48
Time (stopped):	44 min
Speed (moving):	16 mph
Speed (overall):	14 mph
Total Ascent:	4650 feet
Weather:	mid 50s to start, dry, calm, mostly cloudy windy and damp on the last descent, significantly colder mid 60s and dry back at the finish
Workout Type:	tandem ride

Breakfast:	5:00 AM - cereal 7:00 AM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin
Lunch:	1:00 PM - pasta, veggie sauce, Cesar salad, bread stick, ice cream w/chocolate syrup and nuts, Gatorade, coffee, water
Dinner:
Workout Food:	water, veggie sandwich, brownie, Shot Bloks

Course:	Tour de Blast
Results:
Comments:	Once again it was Tour de Blast time! I've done this ride quite a few times and twice now have not managed to finish because of the weather. :( The first time was totally crazy with the rain turning to snow at the first food stop so no regrets there but this year I can only blame myself for not bringing along adequate clothing. Poop. Mountain conditions change rapidly and all that, right? That said it was a pretty good time. For the second time Andy G came along and we seem really compatible when Shelley and I are on the tandem so we chatted our way up to the first rest stop. I had some sort of veggie (lettuce, tomato, cheese, mustard) sandwich here but was not really hungry. Up until here it's kinda moderate but once you exit the first rest stop the fun starts. The hill is not really that steep but it is steeper than what you have seen so far and it just goes on and on… ASIDE - at one point Shelley asks me, "Are you okay? You're riding really hard." Guilty as charged I guess. :) On this bit Andy was looking a little less than fresh shall we say. He has been training for a half marathon so did a long run on Tuesday and then went with me for my Thursday night hike and then was out here trying to do this long, hilly ride. Go Andy! When we pulled into the second rest stop I was pretty soaked from sweat. It was one of those days where you are not hot enough to take clothing off but you still perspire profusely so consequently everything you have on is very, very wet. In Martin's survival book it says that food equals warmth so I shoved a brownie in my face knowing that the next stretch of road was all downhill. Turns out Andy was a bit peaked and decided that it was smarter to turn around and head back. Good for him to be able to make the right call! If you descend from here it just means you have climb all the way back to get to the car. I asked Shelley if she wanted to turn back too and she was like, "No…" Okay, bye bye Andy. ANOTHER ASIDE - Shelley only had a short sleeve jersey, arm warmers and this ultra thin jacket… way to give mother nature the finger girl! And sure enough, as we started to descend I started to get cold. Truth be told I was already cold and started to freeze. Shelley said something like, "As long as you can still use the brakes we can continue." and that criteria was being met so on we went. After a few miles of sitting still and coasting in our 55x12 I feel the bike start to drift to the right. I correct but it goes way too far to the left! So I correct again and it feels like I have started some sort of sinusoidal wave and I can't get the bike to stop drifting left and right. I look down and our front tire is practically flat. Drat. I gently grab the brakes (the bike is still trying to weave left and right) and get it pulled over to the shoulder. With Shelley's help we get the flat fixed pronto but my hands are already numb and I'm shivering as well. I put my vest on before the road went downhill but covering only your core can only keep you so warm. I asked Shelley if she would mind turning around and good for me she was okay with it. Whew. We started climbing and right away I felt a tiny bit better but it took a long time before I felt good. We rolled past the second food stop and the first and then it was finally comfy. In fact I took off my vest and pulled down the arm warmers. And then I ran out of energy. Weird, it really crept up on my and all of a sudden I'm feeling all light headed and super weak. I asked Shelley for some Shot Bloks as I was not sure I could open the dumb package on my own while riding. Thanks to the road that was mostly downhill I recovered pretty quick but it must have been obvious when I bonked as Shelley could tell right away. We managed to pass quite a few groups on the way home and I felt pretty good at the finish. With just a few miles to go we met Bill B and wife on single bikes for a change and Bill is always a pleasure to ride with and talk to so that was nice. He did his best impersonation of Yens Voigt while dropping the 10 or riders he was pulling home. Way to go Bill. :) Then it was time for the finish line pasta feed! As overcooked and bland as this food is it is a relief to have it and I was thankful for it. And I was hungry! I could not stomach my second bread stick though, it was like some Pillsbury thing that was still half raw. I chugged a coffee in hopes of being able to drive home and I failed at that too. :( After less than one hour Shelley was asking me to pull over so we could switch. Thanks Shelley…! The pavement on the Tour de Blast is amazing. Smooth as the proverbial baby's bottom except for some very short stretches and the views are super if it's clear. It was not clear today and I read that only 71% of the starters made it all the way. Honestly, that's more than I thought would make it so good for them. Shelley did really well too. I know I like to go faster than she does and riding the tandem you can easily break 45 mph on this ride and she only asked me to grab the brakes twice. :) We'll be back, this is a good event. Worth the 4-5 hours in the car for sure.
Equipment:	Co-Motion Robusta, 30/42/55, 12-25
Clothing:	knit shoe covers, shorts, Craft short sleeve undershirt, short sleeve jersey, wind vest, arm warmers, cap

Here are some pictures.

Technorati Tags: Tour de Blast,tandem,bike,ride

tandem ride

Saturday, June 20, 2009 1:23:00 AM (Pacific Daylight Time, UTC-07:00)

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Thursday 18 June 2009 - Mt Defiance with TNAB

posted by: Martin Criminale

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:45 PM
Distance:	9 miles
Time (total):	3:45
Time (moving):	2:53
Time (stopped):	52:40
Speed (moving):	3.1 mph
Speed (overall):	2.4 mph
Total Ascent:	3745 feet max elevation - 5588 feet
Weather:	70 to start, partly cloudy
Workout Type:	hike w/TNAB

Breakfast:	6:30 AM - cereal 10:30 AM - TONS of yogurt, jam and granola, I think I'm going to be sick…
Lunch:	12:00 PM - fruit salad, mixed green salad, Asian noodles, juice
Dinner:	11:00 PM - bread, cheese…? I don't remember anymore…
Workout Food:	water, 2 mini (sample?) Clif bars, Shot Bloks

Course:	Mt Defiance with TNAB
Results:
Comments:	Okay, this hike was supposed to be 7.5 miles but Andy G (a friend and co-worker) and I evidently did not take the correct fork from the main trail and ended up walking a bit farther than needed before heading up towards Mt Defiance. Not a problem, at least we did not get lost. :) Based on what my friend Carla S told me about TNAB and what their web site states, the group meets at the trail head at 5:45 and then takes off. Sure, no one waits while you hike but at least you are supposed to start together. Well that has not been the case. It seems that people are starting at pretty much any time they want to get a 'head start' or whatever. This means that if you do start at 5:45 you may or may not (more likely) have any company. Too bad really. But Andy and I had each other for company so that was good. The trail starts out as a virtual freeway, it's really wide and smooth and the grade is constant and gradual. I found out later that it used to be a road and is now mostly grown over so that makes sense. There were a couple of washouts here. When the trail does diverge from the old road it kicks up and suddenly is not so gradual... LOTS of wild flowers up here, very pretty. The trails winds a bit and crosses a large talus slope on the way up to a couple of small mountain lakes. To get here you cross a saddle/ridge and then drop down just a bit before you get to the water. The lakes still had ice on them! All this was north facing so I expected snow but to see the lakes still partly covered in ice was a surprise. Once we rose above the lakes the trail started to disappear under the snow. It was about 50 percent covered for a bit and then it was totally gone. In cases like these it really helps to have previous experience on the trail or to have a GPS. I could see the trail on my screen when I zoomed in so even though we lost it for a short while we were never that far off. To rejoin the trail we had to traverse a big snow slope and then bushwhack up to the spine of the ridge where the trail was. Ouch, that was steep. Once on the spine the slope mellowed again and after a bit it flattened totally as we traversed the slope. But leave it to TNAB… Soon our route diverged from the trail and headed straight up to the peak. This last bit was a grunt. From the top you could see EVERYTHING. And in all directions. It was really amazing. There were some clouds at around 7000 feet or so but we were at 5500 and it was like looking at a poster of NW peaks, trails and lakes. Andy and I decided to bail on the usual summit chit chat and descend ASAP. We both wanted to get back home and it was going to be a late night no matter what. On the way down we were able to stay on the trail (thanks goodness) and Andy kept falling down. He fell once, twice, three times, four times and I'm laughing my head off! Then all of a sudden I'm on my butt. :) I'm just glad that neither of us hurt ourselves; it was just our lame shoes slipping on the loose, dusty trail surface. The light was really cool on the way down. I think the official sunset time was around 9:15 but it stayed light for a bit longer and since it got dark so slowly, our eyes were able to adjust fine and no lights were needed. I gotta say though, by the time we got to the car it was pretty darn dark! This time I had to put on a long sleeve fleece shirt on the summit and kept it on for the descent but towards the bottom of the trail when we got out of the wind it warmed up again and it was super comfy by the time we got back to the car. All-in-all a super excursion and I'd love to go back for more. Thanks also to Andy for his company and for driving! His Honda Fit barely made it past the first wash on the road and we had to bum a ride across the second one. No one made it past the third one and on the way back to the car we just walked the extra .25 miles back to his car.
Equipment:	old running shoes, 'trail running' socks
Clothing:	shorts, sleeveless wicking t-shirt extra short sleeve shirt and long sleeve fleece for the descent

Here are some pictures and video.

Technorati Tags: TNAB,Thursday Night After Burners,Mt Defiance,hike

hike

Thursday, June 18, 2009 12:54:00 AM (Pacific Daylight Time, UTC-07:00)

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