At long last, I've done enough on the bike to make an entry. Went a solid 25 today - mostly on sticky gravel roads, but with one or two forays into mud. Not sure what I'm going to do with my renewed interest, but have invitations to do some adventure racing, and have not ruled out longer events. (hint, hint, annual goal....).
Hope your Christmas was as lovely as mine!
Micah.
Monday, December 26, 2011
Friday, April 29, 2011
I am an idiot.
I've said it before.
I've fallen off a ladder, walked on a broken ankle for 10 days, and I anticipate seeing an orthopedic surgeon in Kansas City next Tuesday.
This may cause me to ride a little less this year. I expect to be on the bike maybe sometime in August (???).
Hope you all stay safe, ride often and well!
Micah.
Sunday, January 2, 2011
Dirty Kanza 200 - training tips.
Here's a list of training tips. Just so you know, the suggestions here are SUGGESTIONS. This race will kick your butt no matter what I post, and success or failure depends on how you handle things on the course. Just because I'm interested in helping you a little doesn't make me responsible for anything you actually do. Or don't do.
1) Train with Pain.
If you don't put intensity into the training, finishing isn't a reasonable goal.
a) Have a plan. You won't make the mountain-top if you don't know the way up.
b) Ride Hills. You must be able to ride hill after hill and be able to ride more afterward. You
will climb something like 80+ hills on this ride, and many of them are absolutely unkind.
c) Ride gravel, and get good at picking lines on crappy surfaces. There is more to this than luck.
d) Ride in heat. Acclimation and tolerance of extreme temperatures is not optional.
e) Go long. If you can't push 125+ and finish strong, consider DNS rather than tempting fate.
f) Ride at night, in the rain, in wind, in cold, in heat, and be a peace with whatever condition sucks at the current moment. No matter what else, there will be wind.
g) Practice solving problems. Be able to change a tire and repair a broken chain. Figure out how to handle cramps and survive a bonk (NEVER induce a bonk or other problems; if you train hard enough you are likely to encounter catastrophe - take the opportunity to use your brain and either get help, or find a way to get better).
h) Train your support crew. They need to know what to have on hand and ready at rest stops, how to find you if you can't finish, and what kind of beer you'll need cold and fresh at the finish.
2) Train nutrition and hydration.
a) Hydration: At the start of the race, and with every chance you get you should have the 4 B's -
- Full Belly (as much as your gut will tolerate)
- Full Bag (Camelback or other such tank - 70 oz/3L)
- Full Bottles (use for protein drinks/extra fluid, carry at least 2)
- Full Bladder (the more you pee the better hydrated you are).
Practice taking fluid on the road, and be ready to haul enough fluid to tolerate 70 miles at 90-degrees or hotter, before refilling.
b) Carbohydrates: Your body has enough ready sugar to last 20-30 minutes. That's it. Once that's gone you start burning protein, then fat. Protein and fat require LOTS more energy to burn and produce byproducts that will slow you down. You will need a steady supply of complex carbs throughout the day, meaning fuel needs to be consumed every 30-45 minutes. If you've never bonked, the DK is NOT the time to expiriment with it. Also, bring the stuff you trained with. Don't jack with new or "better" stuff race-day just because someone else has it taped to their stem.
c) Electrolytes: Sodium, Potassium, Magnesium, Calcium. Also consider trace minerals and vitamins. I suggest you limit plain water to less than 10% your total fluid intake, and focus on taking electrolyte-containing sports drinks instead. Water will dilute the fluids you already have in your system, and because you'll sweat/pee craploads of solutes on the road, the more free water you take the sooner you may cramp. I also use Endurolytes several times daily during these rides, and drink pickle/olive juice whenever I get the chance. Once you cramp, you are more or less done for the day.
d) Protein: Get some. Otherwise your metabolism will cannibalize your muscles and burn the protein your muscles require when you tap out of sugar. Which is a distinct possibility.
I hate the flavors of most protein-containing sports drinks, but use them anyway, at least once hourly. I also eat cured meats like pastrami at almost every pit stop. This provides lots of sodium as well as protein/fat, sparing the muscles of which I am so fond. I've seen riders using beef jerky, nuts, peanut butter, pickled eggs, whatever. You start harvesting muscular or plasma proteins, you fatigue, you cramp, you DNF.
3) Train your psyche.
You are on an unsupported ride in the middle of BFE. Most riders experience lots of miles solo out there, many of which come after dark. In 15+ hours on the road, you are going to experience a lot of stuff, most of it is awesome, some of it will be stressful. Your emotions will be variable, and well within your control. If you have the moxie to deal, you will more than likely keep rolling. If you aren't ready for this challange emotionally, nothing else you do will make a bit of difference. Being nervous is a good idea, but don't be freaked out. If you train like you are gonna kill this ride, you will. Have faith in knowing that enough cranks on the pedals will have you back in Emporia, and that just crossing the line will make this world a different and better place.
Don't listen to anyone else on the course who has negative things to say, or who isn't coping. They will suck every last bit of Zen out of your peaceful cycling soul. Help others when you have the chance (that'll actually help you, too), and focus on the rhythm, the breathing, and the beauty of your competitors and surroundings.
4) Miscellaneous:
Push the speedo. The longer you are on the bike, the longer you are on the bike, and the greater chance you have of not finishing. I don't care if you can go 120 miles at 10 mph - you'll die in the heat if you are only half-way at 10 hours.
Get good with your multi -tool. You should know about every nut and cable on the bike, and be able to adjust them. Be able to fix your chain, adjust your seat, use your pump, and fix SEVERAL flats.
Get fat tires.
Reconsider the full-suspension.
Be comfortable with every piece of equipment/food/fluid you take with you. Otherwise, why would you haul it 200 miles on gravel??
Carry 3 spare inner tubes. Ask Cornbread about this one.
Get comfortable with your bike light, and carry a spare. Get a penlight or small LED for reading your map as well.
Check out every blog you can find from people who've ridden before you. Stand on the shoulders of these giants - it really helps.
Check out sites like hammernutrition.com. It'll answer a myriad of questions regarding what your body needs to make this happen.
If you feel a bonk or cramps coming, BACK OFF! Hydrate, eat. Walk or run 150 yards. Pedal like a wuss for 3-4 miles, get your legs back, and push easily until you feel right again.
Practice using your map holder.
Have fun. We all do this because we need it somehow, and somehow it is both validating and healing. Feed your soul on the road!
5) THINGS NOT TO DO:
DON'T: Enter if you have no realistic way of preparing for the start line.
DON'T: Talk crap. If you intend to ride everyone else into the ground, go for it. This group of riders is among the coolest bunch of folks on the planet. If you're a jerk, you don't belong, and shouldn't spoil the race for anyone else.
DON'T: Ignore advice from other riders. Yep, they are wrong sometimes, but if experienced athletes tell you you are in trouble, you probably are.
DON'T: Show up with less than 3,000 miles of cycling experience, at least one competition century and at least one recent training ride of 125 miles or longer. If you don't have these, you aren't ready.
DON'T: Start with the intent of only riding half-way. Entry slots are limited, and you'll knock someone off the list who needs the ride.
FYI, I've done the DK. Finished in 17+ hours in 2008, and hope to do it again this year in less than 16. I'm a Physician Assistant working in Family Practice with 6+ years of ER experience. I crewed for the DK last year and saw the carnage, which was kinda cool, and avoidable. I mention these things because I'm an opinionated know-it-all, AND a cyclist with an understanding of the human body. Please let me know if you have any questions. Hope to see you there.
Micah.
1) Train with Pain.
If you don't put intensity into the training, finishing isn't a reasonable goal.
a) Have a plan. You won't make the mountain-top if you don't know the way up.
b) Ride Hills. You must be able to ride hill after hill and be able to ride more afterward. You
will climb something like 80+ hills on this ride, and many of them are absolutely unkind.
c) Ride gravel, and get good at picking lines on crappy surfaces. There is more to this than luck.
d) Ride in heat. Acclimation and tolerance of extreme temperatures is not optional.
e) Go long. If you can't push 125+ and finish strong, consider DNS rather than tempting fate.
f) Ride at night, in the rain, in wind, in cold, in heat, and be a peace with whatever condition sucks at the current moment. No matter what else, there will be wind.
g) Practice solving problems. Be able to change a tire and repair a broken chain. Figure out how to handle cramps and survive a bonk (NEVER induce a bonk or other problems; if you train hard enough you are likely to encounter catastrophe - take the opportunity to use your brain and either get help, or find a way to get better).
h) Train your support crew. They need to know what to have on hand and ready at rest stops, how to find you if you can't finish, and what kind of beer you'll need cold and fresh at the finish.
2) Train nutrition and hydration.
a) Hydration: At the start of the race, and with every chance you get you should have the 4 B's -
- Full Belly (as much as your gut will tolerate)
- Full Bag (Camelback or other such tank - 70 oz/3L)
- Full Bottles (use for protein drinks/extra fluid, carry at least 2)
- Full Bladder (the more you pee the better hydrated you are).
Practice taking fluid on the road, and be ready to haul enough fluid to tolerate 70 miles at 90-degrees or hotter, before refilling.
b) Carbohydrates: Your body has enough ready sugar to last 20-30 minutes. That's it. Once that's gone you start burning protein, then fat. Protein and fat require LOTS more energy to burn and produce byproducts that will slow you down. You will need a steady supply of complex carbs throughout the day, meaning fuel needs to be consumed every 30-45 minutes. If you've never bonked, the DK is NOT the time to expiriment with it. Also, bring the stuff you trained with. Don't jack with new or "better" stuff race-day just because someone else has it taped to their stem.
c) Electrolytes: Sodium, Potassium, Magnesium, Calcium. Also consider trace minerals and vitamins. I suggest you limit plain water to less than 10% your total fluid intake, and focus on taking electrolyte-containing sports drinks instead. Water will dilute the fluids you already have in your system, and because you'll sweat/pee craploads of solutes on the road, the more free water you take the sooner you may cramp. I also use Endurolytes several times daily during these rides, and drink pickle/olive juice whenever I get the chance. Once you cramp, you are more or less done for the day.
d) Protein: Get some. Otherwise your metabolism will cannibalize your muscles and burn the protein your muscles require when you tap out of sugar. Which is a distinct possibility.
I hate the flavors of most protein-containing sports drinks, but use them anyway, at least once hourly. I also eat cured meats like pastrami at almost every pit stop. This provides lots of sodium as well as protein/fat, sparing the muscles of which I am so fond. I've seen riders using beef jerky, nuts, peanut butter, pickled eggs, whatever. You start harvesting muscular or plasma proteins, you fatigue, you cramp, you DNF.
3) Train your psyche.
You are on an unsupported ride in the middle of BFE. Most riders experience lots of miles solo out there, many of which come after dark. In 15+ hours on the road, you are going to experience a lot of stuff, most of it is awesome, some of it will be stressful. Your emotions will be variable, and well within your control. If you have the moxie to deal, you will more than likely keep rolling. If you aren't ready for this challange emotionally, nothing else you do will make a bit of difference. Being nervous is a good idea, but don't be freaked out. If you train like you are gonna kill this ride, you will. Have faith in knowing that enough cranks on the pedals will have you back in Emporia, and that just crossing the line will make this world a different and better place.
Don't listen to anyone else on the course who has negative things to say, or who isn't coping. They will suck every last bit of Zen out of your peaceful cycling soul. Help others when you have the chance (that'll actually help you, too), and focus on the rhythm, the breathing, and the beauty of your competitors and surroundings.
4) Miscellaneous:
Push the speedo. The longer you are on the bike, the longer you are on the bike, and the greater chance you have of not finishing. I don't care if you can go 120 miles at 10 mph - you'll die in the heat if you are only half-way at 10 hours.
Get good with your multi -tool. You should know about every nut and cable on the bike, and be able to adjust them. Be able to fix your chain, adjust your seat, use your pump, and fix SEVERAL flats.
Get fat tires.
Reconsider the full-suspension.
Be comfortable with every piece of equipment/food/fluid you take with you. Otherwise, why would you haul it 200 miles on gravel??
Carry 3 spare inner tubes. Ask Cornbread about this one.
Get comfortable with your bike light, and carry a spare. Get a penlight or small LED for reading your map as well.
Check out every blog you can find from people who've ridden before you. Stand on the shoulders of these giants - it really helps.
Check out sites like hammernutrition.com. It'll answer a myriad of questions regarding what your body needs to make this happen.
If you feel a bonk or cramps coming, BACK OFF! Hydrate, eat. Walk or run 150 yards. Pedal like a wuss for 3-4 miles, get your legs back, and push easily until you feel right again.
Practice using your map holder.
Have fun. We all do this because we need it somehow, and somehow it is both validating and healing. Feed your soul on the road!
5) THINGS NOT TO DO:
DON'T: Enter if you have no realistic way of preparing for the start line.
DON'T: Talk crap. If you intend to ride everyone else into the ground, go for it. This group of riders is among the coolest bunch of folks on the planet. If you're a jerk, you don't belong, and shouldn't spoil the race for anyone else.
DON'T: Ignore advice from other riders. Yep, they are wrong sometimes, but if experienced athletes tell you you are in trouble, you probably are.
DON'T: Show up with less than 3,000 miles of cycling experience, at least one competition century and at least one recent training ride of 125 miles or longer. If you don't have these, you aren't ready.
DON'T: Start with the intent of only riding half-way. Entry slots are limited, and you'll knock someone off the list who needs the ride.
FYI, I've done the DK. Finished in 17+ hours in 2008, and hope to do it again this year in less than 16. I'm a Physician Assistant working in Family Practice with 6+ years of ER experience. I crewed for the DK last year and saw the carnage, which was kinda cool, and avoidable. I mention these things because I'm an opinionated know-it-all, AND a cyclist with an understanding of the human body. Please let me know if you have any questions. Hope to see you there.
Micah.
Thursday, December 23, 2010
Here we go again....
So, again, seriously considering the Dirty Kanza 200. Three years ago, I did it, and it was really a landmark in my life. Two years ago I injured in training and couldn't prepare adequately. Last year, I entered, and then just got too busy getting the brewery going. I did help the race orgainzers and helped run the half-way checkpoint during the race. This year, I'm just aching to go again.
Was on the trainer for 40 minutes two days ago. Dislike the trainer, but loved the way it felt. Entry is Jan 15. I'll have it figured out by then, and somehow I'm pretty sure I'll do it.
Micah.
Was on the trainer for 40 minutes two days ago. Dislike the trainer, but loved the way it felt. Entry is Jan 15. I'll have it figured out by then, and somehow I'm pretty sure I'll do it.
Micah.
Sunday, October 17, 2010
Good to be home again...
Went 25ish today on the road bike. Gorgeous day, light breeze, mostly from the East. As always, many, many hills.
New directions - consider the Mantracker - a television show on the Science Channel. I would like to be 'prey'. 36 hours of running, thinking, moving, fueling, hydrating, and kicking horse-riding tail. Heh. Looking for a suitable partner, who can hack the distance, the intensity and who is willing to train with pain. If you know anyone, please give me a call!
Micah.
Friday, July 16, 2010
I'm an idiot, and I can prove it.
In the last 5 years or so, I've got better than 18,000 miles on the bike. You'd think I know better.
So today, after having ridden only 60 miles in the last 3 months, I decide to crank out 40 miles, leaving the house at noon. On a brutally hot day. Heat index 105.
Now, I took 3L of water, plenty of calories and lytes. At 10 miles, I thought I should turn around, just a little too great a challenge as I began heading into the wind. At 15 I thought I'd catch a tailwind, just go 5 more, turn around, cruise homeward. At 20 realized wind direction had changed, and started feeling a little less fresh (WARNING IDIOT!).
I'd been planning the route for the day, and I was not about to wimp out and cut the route, sooner or later I'd have a tailwind and 2 hours later I was pretty sure things would cool off. (YOU FREAKING IDIOT!) I stopped for 20+ minutes whose house was on the route. Cooled off a little bit, and a fleeting thought suggested I call my wife for a ride home. Didn't, because I'm not brilliant.
I pounded some calories, felt a little fresher, and of course, 7 miles from home, thought I should finish strong. But I wasn't strong, I just had a little break. I was being an idiot. So I hammered every hill. Well, about 4 hills. Then felt really shaky, and really sacked, weak, really just done. Did call for help. Finally, because I was getting wiser.
Came home, showered, ate, felt a little sleepy and laid down for what I anticipated would be a 15 minute rest. 2 hours later, awoke from the sleep of the dead and realized that I had been....AN Idiot.
Micah.
Sunday, March 14, 2010
Kansas. Weather in Kansas.
Well, like everywhere else, the folk here say you can't predict anything. I'm getting better. IF I am entered in a challenging event, I can be reasonably certain that there will be crap weather until the date of the event. Crap meaning rain, cold, ice, and mud from hell, everywhere. Thankfully, the day of the event ends up being 80 and overcast, which is perfect for racing. We're in the crap phase now.
Torched my Ultegra rear derailleur yesterday in mud over my rims, which didn't even look that wet until I was buried in it. Somehow picked up a rock, which went over the first pulley, locked up the drivetrain and yanked the rear derailleur OVER the rear axle. I had two gears coming home. At least the chain didn't break!
Ran 2 before the ride, and one after, just to make sure the tank was empty. The legs still felt amazing though, even though I'd gone 30+, the first half into 20+ sustained headwinds. Feels good to know I'll have some punch when I get to the start line. Just need to start going a LOT longer to be sure the punch will be there at mile 195!
Micah.
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