tag:blogger.com,1999:blog-24644450521738581122024-02-20T11:26:37.224-08:00Hiawatha CyclistMake friends of the hills, be a peace with the wind, and ride your bike a long, long way.Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.comBlogger83125tag:blogger.com,1999:blog-2464445052173858112.post-86625938396449063782022-02-23T09:27:00.002-08:002022-02-23T09:27:25.161-08:00New Bike!!!<p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj4A_CXrLD70GcpbOlYh-mEHwMSWYWF-hdR-R1ybbGyUZl9hfBRZIU9TYxcZDVBbsiBxADut9uoEUrhyPr3JdiPer173v3YjaBTRmcSMXEKgcs0ifNG0qbdG7XOhK0MP5UKcg1YTgZOkNtsY4Yoi9V0NfpC2uuPkgrBXekQgJMu5f8uRst4scoI2qk=s4032" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEj4A_CXrLD70GcpbOlYh-mEHwMSWYWF-hdR-R1ybbGyUZl9hfBRZIU9TYxcZDVBbsiBxADut9uoEUrhyPr3JdiPer173v3YjaBTRmcSMXEKgcs0ifNG0qbdG7XOhK0MP5UKcg1YTgZOkNtsY4Yoi9V0NfpC2uuPkgrBXekQgJMu5f8uRst4scoI2qk=s320" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Gravel Gear, Unbound 2022</td></tr></tbody></table> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEj81NqGwjStxknXtfZuz1dz9XqgYiGnbLhsccYl6KOrpehfmGZJv3IPRa-nmlwixW55K9GmH9TUC-A3Y0Oufji5hR5DUm75o-PRKUDZxRvEl1ul_Ap6f8QY29h-zAz1IuiMS-3ifMapO96Ei1ZBMRm8QPCnGh7eqf5_afNGlLcpnVSZbN1qMxKmSsA=s2640" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2640" data-original-width="1980" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEj81NqGwjStxknXtfZuz1dz9XqgYiGnbLhsccYl6KOrpehfmGZJv3IPRa-nmlwixW55K9GmH9TUC-A3Y0Oufji5hR5DUm75o-PRKUDZxRvEl1ul_Ap6f8QY29h-zAz1IuiMS-3ifMapO96Ei1ZBMRm8QPCnGh7eqf5_afNGlLcpnVSZbN1qMxKmSsA=s320" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">The seat needs to go...<br /><br /></td></tr></tbody></table><br />Found the bones on FB Marketplace from a MTB person who has been a tech-geek, and he threw in a box of parts because he's just a nice guy. I took all of it to a local LBS, <a href="https://www.nwprogear.com/">NW Pro Gear </a>, and had them look it over. Four days later FrankenBike lives! 23 lbs 10 oz with pedals. The mechanics in the shop found terrific parts from their bins and did a stellar job meeting my requests and getting the thing built STAT. </p><p>Weather has been cold enough I've not given it a real ride, yet, and I'm thrilled and excited to get my chamois on that marshmallow seat (which will be replaced soon).</p><p>Tires are low miles and probably good for training. I'll likely run a little narrower for the race. Aero bars are in the plan soon, as well. </p><p>I've been on the trainer at the gym, as I don't have a lot of cold-weather gear, and frankly, I just don't want to ride in the cold. I'll be happier at 85F.<br /></p><p>I've been geeking out on Unbound Gravel videos on YouTube, and I'm planning to make my own endurance drink. That's been a process. I'll post a video of that process soon.</p><p>I hope you're riding, and that you love the hours in the saddle. </p>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-79913479291919729172022-02-17T10:53:00.006-08:002022-02-17T10:59:40.751-08:00It's getting easier...<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjAKwqK1rPzyS-LIt9JIk3aH_2V1zfucljnOe-Mhai7FsRQFlJuJ264IIjpjUoFsQ3-He9-B2cz2NZXVNqhalcqLVPkgtlfJTqhJkEHkNW8RpSXm52mBNC0o-H5q2wQOfem4s-4wBCM8DlO4Um8gsXW33sIPHFXEv4J-aAvkR62ytQgq2Nc94WU2hM" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="130" data-original-width="511" height="81" src="https://blogger.googleusercontent.com/img/a/AVvXsEjAKwqK1rPzyS-LIt9JIk3aH_2V1zfucljnOe-Mhai7FsRQFlJuJ264IIjpjUoFsQ3-He9-B2cz2NZXVNqhalcqLVPkgtlfJTqhJkEHkNW8RpSXm52mBNC0o-H5q2wQOfem4s-4wBCM8DlO4Um8gsXW33sIPHFXEv4J-aAvkR62ytQgq2Nc94WU2hM" width="320" /></a></div><br /><p></p><p>Here's what it is about the "green zone". </p><p>Most of us, when diligent about improving our performance on the bike, train at moderately high intensity ("yellow zone"), <u>all the time</u>. When we intend to take it easy (rest days), we get to feeling good and push into yellow. And on hard days, because we've pushed too hard on most other days, we don't have the physical capacity to really max out ("red zone") and benefit from the HIIT/fartlek/hill repeats - so end up in yellow.</p><p>I started training for Unbound Gravel exactly in this way. Always at intensity that was too high, and it quickly became apparent to my 52 year old body that doing so wasn't going to get me ready for this endeavor.</p><p>So, on the past several rides, I've really relaxed, and and I've worked to lessen anxiety about the enormity of the goal. I'm focused to stay in the green zone now. My awareness is that MY green zone is just one gear above bouncing when pedaling with minimal muscle tension in my quads. In just about 10 days, my easy effort has seen my average MPH increased from just over 11 mph to now around 13.3 mph, with the same perceived effort. </p><p>I am planning to get a heart rate monitor that'll help with policing myself so that when the legs want to go, I can stick to training that works.</p><p>I'm going to say - my rides have been short, and regardless, my legs feel crazy amazing! On the occasion that I am compelled to hit a hill hard, or to accelerate through an interersection, etc., they're wanting to go. I'll start incorporating hills/speedwork in about one more week.</p><p>The bike I am building for gravel is now at the LBS to add some parts for which I don't have tools. One or two parts will take a minute to get here, so it'll be a week+ before it's back home - I'll post pics once it is on the road. Below is how it looks now. Going with 1x12 - she'll be bikezilla, and I'm excited to get acquainted with her.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEh806XSC9kuC8wWQh2zEJmvkii0oI2CRruQ4h7zq8RkgYXoZHWs97XxgGZb2RYV-H2YswUmYItHcTkEzDivvZMx1qvNxYXEc3EufbadP9h_MADY0Bo3JUqMcZCbX7Ak9EnLMRD20lrMBUOM5H796Oj7VHfA6mE9e0X7tB3ofFUTyXMrOHatD0xJIM4=s960" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="691" data-original-width="960" height="230" src="https://blogger.googleusercontent.com/img/a/AVvXsEh806XSC9kuC8wWQh2zEJmvkii0oI2CRruQ4h7zq8RkgYXoZHWs97XxgGZb2RYV-H2YswUmYItHcTkEzDivvZMx1qvNxYXEc3EufbadP9h_MADY0Bo3JUqMcZCbX7Ak9EnLMRD20lrMBUOM5H796Oj7VHfA6mE9e0X7tB3ofFUTyXMrOHatD0xJIM4=s320" width="320" /></a></div><br /><p><br /></p><p>I am considering entering some gravel grinders in the Gorge/Dalles area this spring. There are a couple that'll be about right in distance and timing to help prep for UB. I'll add links once I commit. I tried one without really training last year - I expect you know how that went. </p><p>Ride well, ride often, I'll see you out there.</p>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0Happy Valley, OR, USA45.4412329 -122.512527917.130999063821157 -157.6687779 73.751466736178855 -87.3562779tag:blogger.com,1999:blog-2464445052173858112.post-78508646753496503392022-02-14T16:36:00.003-08:002022-02-14T16:47:40.705-08:00Happy Valentine's Day!<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjpnzV_X6ot2mSIsQm-RLurV_ijOua2VJRYqhtO4sUGD42uqUOdUaJPLPBNsMma1Yh5-CbfJKnJSm520AOsPnZmQGSX1L278bKsh9NEL5-uyanrWAhMzdxLXxvEYeVE3BGU-sIqjlge2HsCkZ4O20MAo8slZ4UOlKLy2sUMTazJyzRjrohL4oKn3GY=s2069" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2069" data-original-width="1980" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjpnzV_X6ot2mSIsQm-RLurV_ijOua2VJRYqhtO4sUGD42uqUOdUaJPLPBNsMma1Yh5-CbfJKnJSm520AOsPnZmQGSX1L278bKsh9NEL5-uyanrWAhMzdxLXxvEYeVE3BGU-sIqjlge2HsCkZ4O20MAo8slZ4UOlKLy2sUMTazJyzRjrohL4oKn3GY=s320" width="306" /></a></div><br />This is how roses are delivered in Portland. Who knew? I went an easy 14, with a stop to get these pretty things to a really lovely person. <p></p><p>Short ride today. I think that even at just 30 miles, some of my rides have been too much. I'm finding that after these rides, my HR remains elevated, and that I crave carbs for hours. My sleep on these nights has been uncomfortable and not restful. So - I was really easy today, 14 miles, 11+mph, relaxed on hills. It felt controlled, and upon returning home I'm not craving carbs, and I'm not needing an immediate nap. </p><p>I'll need to try to keep it reigned in for several more rides before I start to push distance again. My previous posts were labeled "base miles", really they were moderate+ intensity that were as stressful as foundational. My legs and lungs do feel great, and despite redesigning my training, I feel terrific about where I am right now.</p><p><br /></p>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0Happy Valley, OR, USA45.4412329 -122.512527917.130999063821157 -157.6687779 73.751466736178855 -87.3562779tag:blogger.com,1999:blog-2464445052173858112.post-31200672400976336092022-02-12T11:04:00.002-08:002022-02-12T11:50:57.345-08:00Green zone...<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjKkt-1yWSSlrpJ2lO4PxL71qsLt6Wqe1rOhI011ms_kCOdCYNRix07GntI_pEcLf9PPyQztUomdQ-lQLzxk8fWzRwwfEk8VRTs5LZgLj2qtixE8aiWl8FhztfX4WXn18LEtzmjmg7wjmRwSq9jneXqJ03RgRnyEOK77owB6JHr_pPBEExDsX8TkuM=s1408" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1408" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEjKkt-1yWSSlrpJ2lO4PxL71qsLt6Wqe1rOhI011ms_kCOdCYNRix07GntI_pEcLf9PPyQztUomdQ-lQLzxk8fWzRwwfEk8VRTs5LZgLj2qtixE8aiWl8FhztfX4WXn18LEtzmjmg7wjmRwSq9jneXqJ03RgRnyEOK77owB6JHr_pPBEExDsX8TkuM=s320" width="245" /></a></div><br /><p></p><p>I've been learning, again, about how to train for endurance. Over and over the research indicates that training in the "green zone" (light intensity) needs to make up the bulk of training effort, and "red zone" (high intensity) needs to be 20% of the work, or less. Being off the bike as long as I have, I'm trying to figure out what is what - everything feels like work right now. I am going to be focusing on "intensity discipline", working to mitigate anxiety about performance, and more authentic effort and building my capacity without overtraining. </p><p>One issue I'm encountering is that there are so many traffic controls with training in an urban area (see graph), that I can't really get a consistent work level established. My posted avg speed is 13.5 mph, though when I'm not starting and stopping, it looks a little more like 15 mph. This is not a small difference over longer distances. </p><p>I'm building my new gravel rig (carbon hardtail, 27.5) and then will head to rural gravel, where I'll have a better idea what speed looks like in wind and on higher rolling resistance. I am hopeful that the green zone looks more like 15 mph consistently, and soon. </p><p>A resource I'm glad to have:</p><p>80/20 Training to Race Faster with Dr. Stephen Seiler</p><p>https://www.youtube.com/watch?v=dxODgYXOO7w</p><p><br /></p>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-30348023442042948692022-02-04T16:46:00.000-08:002022-02-04T16:46:20.671-08:0030 miles today...baby BONK. <p><span>It has been a LONG time since I tried to push miles. I've not practiced hydration or nutrition in about 6 years. </span> A scant 10 miles in, I remembered how it felt not to have a) eaten enough for breakfast and b) not to have hydrated enough before or during the ride. </p><p>Had I fueled at mile 7, I wouldn't have flagged (circled area). One think to think through around bonking - by the time you've bonked, you're catrching up, and then you need to eat ahead - once you're able to keep food in, you need to get a 200+ calories down, and a couple hundred mL of something wet.</p><p>I'm smarter, maybe, for a minute.</p><p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg7tQrXH4wpfrb0drG18EIJtET_6TvvThI0ZHKgoQjGNQGLvWQwE38rnM2240fzXvLCiXUdP_1wxSwGa8-7-BUukCOYb-867SXYRHpI0FDNiYdnZMQqVQ5pkfGlB0QqIP0e2-KoKP4YqqNn9qxriwG23PqnIbkcZHMASmty7SCoeHv-8yMhNVVS8Jg=s1278" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1278" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/a/AVvXsEg7tQrXH4wpfrb0drG18EIJtET_6TvvThI0ZHKgoQjGNQGLvWQwE38rnM2240fzXvLCiXUdP_1wxSwGa8-7-BUukCOYb-867SXYRHpI0FDNiYdnZMQqVQ5pkfGlB0QqIP0e2-KoKP4YqqNn9qxriwG23PqnIbkcZHMASmty7SCoeHv-8yMhNVVS8Jg=s320" width="270" /></a></div><br /><p></p><p><br /></p>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-75458450559788589362022-02-04T16:25:00.001-08:002022-02-04T16:25:44.262-08:00AND....I'm back.... #unboundgravel #dirtykanza<p> My Brother-In-Law, Jay, asked me, in December, if I would consider doing the Dirty Kanza 200 again (now known as Unbound Gravel). I didn't have to think much to reply in the affirmative. The race was full, a couple of weeks later we both entered the lottery for a few remaining spots. </p><p>And we BOTH GOT IN.</p><p>So. I haven't ridden with intent in something like six years. I am five rides in, and am enjoying how my body feels to come back into cyclist form, albeit early in the process. I've been lifting weight for the past year or so, and I've got some bulk I didn't have my first DK - not sure what to do with that and I'm not excited to haul it on this ride. </p><p>I'm training in Portland - not on gravel, yet. I'll need a new bike for that - I have a rideable road bike that I'll use for base miles for a bit. </p><p>I have so much on my mind around this, and I am loving the excitement/anxiety that comes with this opportunity. </p><p>Micah.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg30pcRdvRl8UvgBWNuEuhJqMJBVynM7zZIu3CbCq-xAoLbmXHqm77bJBmeyrB4sjLGfJDN_E8e1wxtX8vEqEk2R7AgIiJCMx4cHfNsQU0AtkNmN0y4pFBIb06r432rjGkf9BD0yokPyCci_Sy2BNncHH6bZDlU32QJM6l8xpA-bAS7ZU2s4y2njBM=s4032" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEg30pcRdvRl8UvgBWNuEuhJqMJBVynM7zZIu3CbCq-xAoLbmXHqm77bJBmeyrB4sjLGfJDN_E8e1wxtX8vEqEk2R7AgIiJCMx4cHfNsQU0AtkNmN0y4pFBIb06r432rjGkf9BD0yokPyCci_Sy2BNncHH6bZDlU32QJM6l8xpA-bAS7ZU2s4y2njBM=s320" width="320" /></a></div><br /><p></p><p><br /></p><p><br /></p>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-76445116919200826832016-01-01T23:42:00.004-08:002016-01-02T00:08:40.374-08:00New Year's Resolutions...<br />
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I have never really made New Year's Resolutions. I know about a human's capacity for change, and it is seldom accomplished and rarely sustained. That being the case, I think this life has more to offer, so I'm going to try a couple of things. I've looked back at my blog posts over the past few years and realize how all-over-the-place I've been. I'm glad for the opportunity to evaluate priority.<br />
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1) Spiritual growth - no idea what that means, but I'm looking into it. A big part of that will be getting back on the bike, and training for the <a href="http://www.dirtykanza200.com/" target="_blank">DK</a>, yet again. Maybe this year I'll actually make the start line.<br />
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2) Leaving the past behind me - and being grateful for lessons learned, forgiving and hopefully being forgiven.<br />
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There are a couple of others, but I think those two count the most.<br />
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I need to get a training schedule up for the DK soon, and start getting it done. I can't decide if I'm going to get a membership to the Y, here in Topeka, or if I am going to buy a set of indoor bicycle rollers. I'll need to be able to train when weather and roads don't allow being on the bike. I also have some mods to make to the Fuji Cross - I love wrenching. The process of being a cyclist is one I cherish.<br />
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Micah.Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-71794255739919947522015-01-27T14:05:00.000-08:002015-01-27T14:05:58.552-08:00Average MPHGoal: More base miles - met<br />
Lesson: Patience pays. <br />
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Strava says I did 22.6 at 14.5 mph, which is a step in the right direction. The quality of base miles is improving, actually faster than I'd thought. I'm able to stay larger gears for longer pulls, and into headwinds.<br />
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I did a run/ride thing yesterday for nearly an hour, not sure how to make Strava work for those, but those have been great for conditioning. <br />
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Things have changed in my personal life, I'm finding myself less pulled in multiple directions, less distracted, and with more time to ride. There is more peace and motivation now, it's been awesome.<br />
<br />
Micah.<br />
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Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-35016820950129205172015-01-24T22:04:00.002-08:002015-01-24T22:44:23.234-08:00Nite RideLesson: Always carry a backup light. I didn't, and it was a chilly/cloudy night to be picking lines on gravel in the dark. <br />
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Goal: Get miles. Kinda did that, need more<br />
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22+, avg 14 mph. Not great, but I think muscle memory is starting to work, and the legs tolerated it well. The discipline is coming back, too. I'm less impulsive, less driven to kill every hill, and more resolute about building the base.<br />
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I REALLY need to start eating again. I'd had one cinnamon roll all day. Plus coffee. I expect these rides will get longer and faster as I've just completed a major grocery run and have prepped a number of meals to take to work. <br />
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<strong>A couple of tips for riding at night: </strong><br />
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1) It is possible for your light to be too bright, or too white - on pavement this is much less an issue, but bright or glaring lights make surfaces look much different by minimizing shadows and making the road look like copy paper. This means picking reliable lines on soft surfaces is less easy. I use about 300 lumens routinely, and this works well even descending at 30 mph. <br />
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2) Ride your night routes in the day, and know where the damn dogs are. <br />
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3) Be able to fuel and hydrate without looking. And operate your lights/phone/maps. And know what is in which pocket so that you don't have to rummage at speed on terrain. Kind of a no brainer, but worth mentioning.<br />
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4) I'm reminded after tonight's ride how much focus/cognitive energy it takes to ride at night. I'm much more alert, much more vigilant, and much more trained on the road surface. That's not a tip, but an observation. Night riding requires practice, and the more you do the less effort it'll take (like anything else). I think it means that at the end of the DK, when you are fatigued and still have a long way to go after dusk, being confident and rehearsed will be important.<br />
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5) Clear eye-glasses. Bugs. Gravel flying up from vehicles. Wind that makes your eyes teary/vision blurry. <br />
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I'm using Strava if anyone would like to follow progress there. <br />
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Micah.Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-76017957425326101152015-01-16T20:13:00.001-08:002015-01-16T20:13:20.646-08:00Base miles...Today's Goal: Ride 1+ hour, get Zen. Both accomplished.<br />
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Today's Lesson: Never rush ride prep.<br />
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A GREAT day to ride. We've just finished with a sustained arctic blast, complete with cloudy skies and sub-zero lows. Today has been 50+ and the sun is a welcomed therapy. <br />
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According to Strata I went a total of 15.3 miles at an avg.13.9 mph. It is my first ride in months, and I've not taken great care of myself, but I am a little surprised at how really out-of-shape I am. Not discouraged, not disappointed. It is good to have an assessment of where I am starting.<br />
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I was later than I wanted to be getting ready to ride, the result was that all I'd eaten prior to the ride was a snickers. I'd had about half a pot of coffee. I had reasonable gear together, and was ready for mechanical problems, weather issues, etc., but would've done better had I fueled and hydrated reasonably. <br />
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Also. I had to talk to myself, over and over. I had to slip into the mantra "not fast up the hill, not hard up the hill, LONG up the hill..." I had to dial back the intensity and focus on patience. The headwind going out was stiff, I was pedaling to maintain speed DOWNHILL, so the turn for home was a righteous moment. <br />
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Yet again, I'm registered for the <a href="http://www.dirtykanza200.com/">DK</a>. Wish me the focus to maintain the priority<br />
<br />
Micah.<br />
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Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-29391382656575797392014-07-22T11:40:00.002-07:002015-01-16T15:43:12.660-08:00I feel like a rookie again...I just went on a 19 mile ride, and even in the lousy shape I'm in, was confident that if I rode sanely I'd be fine. Of course it was on gravel. Hilly gravel. In Kansas. In July. Heat index 104F or some ungodly thing. Regardless, With the number of miles I've logged I was still certain it'd be fine.<br />
<br />
Couldn't find my sunglasses or my sunscreen. Took one bottle. Misread the breeze, so had a headwind coming home.<br />
<br />
Still. It was a ride. I actually got Goosebumps coming home, and a headache as soon as I started to cool down. I'm better now, but am reassured of my lousy level of fitness, and my rusty riding prowess. Jeez. <br />
<br />
For what it is worth, I'm considering the Great Divide Race in 2015. Just a consideration. But things are changing rapidly in my life, and I'm hopeful to renew the drive and passion I've had for cycling, and I anticipate having more time to devote to the finer things in life soon.<br />
<br />
Micah.Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-55501782416030199112014-01-17T13:40:00.003-08:002014-01-17T13:40:51.086-08:00Back at it...I have AGAIN registered for the DK 200. <br />
<br />
Weather has been kinda crappy, and it is too icy to ride safely in NE Kansas. So. I'm running. Doing Insanity workouts. I'm getting the aerobic side in shape, and I plan on getting some bike time in this weekend. I'll keep you posted. I'm looking at starting with 25 milers and building. For those of you watching to see about my training schedule I'll post my intended distances later this weekend or early next week. <br />
<br />
The bike is in shape. New tires, new chain, new brake pads. Needs a cleanup, but ready to hit the dirt. <br />
<br />
For my friends and colleagues getting started on training programs for the DK, I wish you my best! Feel free to be in touch and we'll collaborate!<br />
<br />
Micah.Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-44265403087564413092013-09-15T08:00:00.000-07:002013-09-15T08:00:00.242-07:00I still remember how to ride...Was out for a little this morning. Since the last post I have done a very little bit of riding, but also:<br />
<br />
Have been divorced.<br />
Have tried a relationship.<br />
Have gotten a brewery started, and am struggling to keep it going.<br />
Am trying to rehab a house in which I live, in my spare time.<br />
Signed up for, but did NOT ride the Dirty Kanza. Again.<br />
<br />
Anyway. I got about 12 miles in. Turned around early as looming clouds and rolling thunder in the West suggested that I should. I'm not in shape to ride out a storm, emotionally or physically. I did get caught, and the last 4 miles were in a lovely warm summer rain. My thighs are tight. My breathing is easy. I'm drinking coffee on the back deck listening to intermittent showers on the roof. It is so easy to overlook exercise (particularly cycling) or to consider it as expendable as things get rocky. Cheaper than therapy!<br />
<br />
It'd be nice to be an athlete again. I'd like to say with conviction that I'm back on the bike. Feels as though conviction is something I lack now, but I will say that cycling is on the radar. I feel too good after a short effort to neglect it much longer.<br />
<br />
Micah.<br />
<br />Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-67375579990842906172013-02-17T12:48:00.000-08:002013-02-17T12:48:06.943-08:00Back at it. So. Yes, once again I'm registered for the Dirty Kanza 200. And once again, I'm behind on training. Circumstances are very different this year, motivation is multi factorial and time is going to be difficult to find.<br />
<br />
Just went Horton and back. 20 mph headwind down, and killer push coming home. Not a long ride, but ridden w intensity and purpose. Was strong on the last hill into Hiawatha, and felt good fueling and hydrating. <br />
<br />
<br />Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-78797771069497385332011-12-26T18:01:00.001-08:002011-12-26T18:01:38.545-08:00Hey all!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....).<br /><br />Hope your Christmas was as lovely as mine!<br /><br />Micah.Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-9369119555753822642011-04-29T07:26:00.000-07:002011-04-29T07:31:27.972-07:00I am an idiot.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSITvKfV0xBg4p9kfFxFk6GfpJ_v8mKqoK7hhhDREokvbSq_x4k_vIYf5NewoVpa9Y1BVzWXsXhVBmtil7MeHJS9-Kzs8kt6D8ioZH0NhPRvlyHc5pCK8HyZAx2D4jclFY4X7hyngHgAk/s1600/CIMG0261.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 299px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSITvKfV0xBg4p9kfFxFk6GfpJ_v8mKqoK7hhhDREokvbSq_x4k_vIYf5NewoVpa9Y1BVzWXsXhVBmtil7MeHJS9-Kzs8kt6D8ioZH0NhPRvlyHc5pCK8HyZAx2D4jclFY4X7hyngHgAk/s400/CIMG0261.jpg" alt="" id="BLOGGER_PHOTO_ID_5601012787762448370" border="0" /></a><br />I've said it before. <br /><br />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.<br /><br />This may cause me to ride a little less this year. I expect to be on the bike maybe sometime in August (???).<br /><br />Hope you all stay safe, ride often and well!<br /><br />Micah.Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-52598446248386035522011-01-02T18:07:00.000-08:002015-01-24T22:05:07.902-08:00Dirty Kanza 200 - training tips (with minor additions for 2015)Hey all! I'm intent on making the start line again this year. Please let me know if you have suggestions to add to the tips below. Ride lots, I'm eager to see you there.<br />
<br />
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.<br />
<br />
1) <strong>Train with Pain.</strong><br />
<br />
If you don't put intensity into the training, finishing isn't a reasonable goal. Look at other rider's training schedules. Consider when/how you'll use speed work. Sit down and actually draw up a training schedule of your own and stick to it. Most of us will have to train in lousy weather, on crappy roads, etc., but you need to progress regardless.<br />
<br />
a) Have a plan. You won't make the mountain-top if you don't know the way up.<br />
b) Ride Hills. You must be able to ride hill after hill and be able to ride more afterward. You<br />
will climb something like 80+ hills on this ride, and many of them are absolutely unkind.<br />
c) Ride gravel, and get good at picking lines on crappy surfaces. There is more to this than luck.<br />
d) Ride in heat. Acclimation and tolerance of extreme temperatures is not optional.<br />
e) Go long. If you can't push 125+ and finish strong, consider DNS rather than tempting fate.<br />
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.<br />
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).<br />
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.<br />
<br />
2) <strong>Train nutrition and hydration.</strong><br />
<br />
a) Hydration: At the start of the race, and with every chance you get you should have the 4 B's -<br />
- Full Belly - Load on fluid prior to the race, have as much in your gut as you can comfortably ride with.<br />
- Full Bag - Camelback or similar tank.<br />
- Full Bottles - In addition to your Camelback, you should have at least two bottles of fluid - use these for protein drinks or concentrated electrolyte solutions.<br />
- Full Bladder - if you find that you need to pee just before the race, you are well hydrated.<br />
<br />
Practice taking fluid on the road, and be ready to haul enough fluid to tolerate 70 miles at 90-degrees or hotter, before refilling.<br />
<br />
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 experiment with it. <br />
<br />
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.<br />
<br />
<br />
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.<br />
<br />
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, Casey's pizza, whatever. You start harvesting muscular or plasma proteins, you fatigue, you cramp, you DNF.<br />
<br />
e) The Bonk: If you suddenly find yourself without energy, without strength, unable to keep pedaling, relax. Get 150-200 calories of ready carbs, take 8-10 ounces of fluid, give yourself a few moments. Then, start walking, easily and slowly, relax, keep your head in the game. Take a few minutes before calling your crew. As soon as you begin to feel stable, mount up and start to ride; don't push it. Set a speed limit for your self (ex. 12 mph) beyond which you won't pedal. If you recover successfully, you'll be able to resume race pace in 15 - 20 minutes. Hopefully you'll bonk training and have some experience avoiding and recovering.<br />
<br />
3) <strong>Train your psyche.</strong><br />
<strong></strong><br />
This takes practice. You should do a few long rides solo prior to the race, at least one of which should be in the dark; there is no guarantee you'll have the company of friends on the course. It is both wonderful and important that you can handle riding under stress in any number of conditions. <br />
<br />
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 challenge 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.<br />
<br />
Be comfortable with your pace, your cadence, your breathing. This crowd is HUGE, you'll be tempted to join groups that are either faster or slower than you. Ride YOUR pace. Eat YOUR food. drink YOUR drink. Stick to YOUR plan. Develop your plan as you train, try it, push it, find its failings, ask other riders how to fix problems, dial it in as you train, and then trust it.<br />
<br />
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.<br />
<br />
4) <strong>Miscellaneous: </strong><br />
<strong></strong><br />
Sleep!!!! The importance of high quality sleep is extraordinary. If you sleep well you'll be more motivated to train, more capable of completing long rides, and more likely to meet goals you've set.<br />
<br />
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.<br />
<br />
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.<br />
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If you are a heavy rider on a heavy rig, please consider holding back at the start. No matter how fit you are, physics for you and for a lightweight rider on a carbon fiber bike are NOT the same. Passing on gravel puts faster riders in peril, please don't plug lanes.<br />
<br />
Get fat tires.<br />
<br />
Reconsider the full-suspension.<br />
<br />
Be comfortable with every piece of equipment/food/fluid you take with you. Otherwise, why would you haul it 200 miles on gravel??<br />
<br />
Carry 3 spare inner tubes. Ask Cornbread about this one.<br />
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Get comfortable with your bike light, and carry a spare. Get a penlight or small LED for reading your map as well.<br />
<br />
Check out every blog you can find from people who've ridden before you. Stand on the shoulders of these giants - it really helps.<br />
<br />
Check out sites like hammernutrition.com. It'll answer a myriad of questions regarding what your body needs to make this happen.<br />
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Practice using your map holder.<br />
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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!<br />
<br />
5) <strong>THINGS NOT TO DO:</strong><br />
<br />
DON'T: Enter if you have no realistic way of preparing for the start line.<br />
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.<br />
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.<br />
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.<br />
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.<br />
<br />
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.<br />
<br />
Micah.Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com4tag:blogger.com,1999:blog-2464445052173858112.post-59468779074348930012010-12-23T08:28:00.000-08:002010-12-23T08:41:06.335-08:00Here we go again....So, again, seriously considering the <a href="http://www.dirtykanza200.com/">Dirty Kanza 200</a>. 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.<br /><br />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.<br /><br />Micah.Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-4639183865595801492010-10-17T12:02:00.001-07:002010-10-17T12:04:51.471-07:00Good to be home again...Went 25ish today on the road bike. Gorgeous day, light breeze, mostly from the East. As always, many, many hills.<div><br /></div><div>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!</div><div><br /></div><div>Micah.</div>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-84651836809192997702010-07-16T20:05:00.000-07:002010-07-16T20:16:18.808-07:00I'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.<div><br /></div><div>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. </div><div><br /></div><div>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!).</div><div><br /></div><div>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. </div><div><br /></div><div>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.</div><div><br /></div><div>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.</div><div><br /></div><div>Micah.</div>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-20438171795291405952010-03-14T11:52:00.000-07:002010-03-14T11:57:12.069-07:00Kansas. 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. <div><br /></div><div>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!</div><div><br /></div><div>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!</div><div><br /></div><div>Micah.</div>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com3tag:blogger.com,1999:blog-2464445052173858112.post-9455301631819140432010-03-12T19:06:00.000-08:002010-03-12T19:13:46.791-08:00Craving the ZenDon't know how crazy you can get craving bike zen, but I feel like I'm wanting to burst out of a cage or something. I listen to my riding songs and ride the trainer, but I just don't get the rush like I do climbing like a banshee. Guess Zen is more a peace thing, I'm ready to bust out like the Hulk. And on good days, I look just like him, without the green tempera paint.<div><br /></div><div>The rolling hills around here are silly putty. I've tried to ride them, and there is no joy in the effort as yet. Too much muck, wind and rain. It's coming though, and the legs are ready to kill.</div><div><br /></div><div>I'll let you know when I've scorched the sinew!</div><div><br /></div><div>Micah.</div>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-67262928169528930672010-02-02T12:14:00.000-08:002010-02-02T12:21:14.393-08:00More spinning!Been on the trainer for the past few weeks. Did get one crazy killer hill workout though (see previous post). I do feel like the aerobic side is coming back, but when I take it out on the road I realize how much less intense the trainer actually is.<div><br /></div><div>On the hill repeats, I did 3/8 mile hills west of town about 6 miles. First one up, even with a decent warmup, just killed. Burned my lungs, my legs were killing me, and by the time I got to the top I honestly was so out of breath that I was a little panicky. Got the bicarb going and hills 2-5 were okay. Interestingly, the rollers coming home were awesome quick and strong. Just needed that workout to wake up the legs and lungs again. </div><div><br /></div><div>Kevin and I are spinning on Tues. together, I expect we'll continue when weather gets nicer by taking the bikes on the road or gravel on Tues. evenings instead. I'll let you know when we get out of doors. </div><div><br /></div><div>Still aiming high at the DK 200. On a whim, I entered the lottery for the Leadville 100, which was insane. But still, if I get in, I might just tune up the full-suspension rig at take it on! We'll see. There is much brewery market research to do in Colorado, after all!</div><div><br /></div><div>Micah.</div><div><br /></div><div>P.S. I'm starting a brewery. I'm on Facebook as "Hiawatha Beverage, Inc." Join the page (become a "fan") and join me as I get this thing going!</div>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-89958555897255661902010-01-31T14:14:00.000-08:002010-01-31T14:16:20.136-08:00Ahhh, hills.Finally beginning to feel like the snap is returning to my legs!<div><br /></div><div>Worked hills today, felt great! Long hard repeats, and successfully so.</div><div><br /></div><div>So much else is going on - feels good to be able to have the confidence that the DK will go well.</div><div><br /></div><div>Micah.</div>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0tag:blogger.com,1999:blog-2464445052173858112.post-23240549744042566552010-01-24T19:22:00.000-08:002010-01-24T19:28:42.948-08:00Get Spoked! In the words of Rebecca Martin -A wonderful person and avid cyclist has it right. The following is the mission statement at the top of her blog, and I buy every word:<div><br /></div><div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: 11px; color: rgb(65, 65, 65); line-height: 16px; ">Of the cycle, by the cycle, for the cycle. Written by a 50-something female from Kansas, seeking other cyclists who share her goal of cultural velo-domination. Get spoked about cycling!</span></div><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;font-size:100%;color:#414141;"><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;"><br /></span></span></div><div>Follow her riding and writing at: <a href="http://getspoked.wordpress.com">http://getspoked.wordpress.com</a></div><div><br /></div><div>Regarding the DK and training: Stephen and I had a killer ride yesterday. We rode the road bikes, cause the gravel around here isn't gravel as much as soup. Hammered into the wind to Horton and back. I led most of the way there, blew myself apart, and Stephen flew into Hiawatha about 3/4 mile ahead of me hammering hard. I was just breathing hard.</div><div><br /></div><div>A good start, with about 4 1/2 months to pull get it together. </div><div><br /></div><div>Thanks for following along. </div><div><br /></div><div>Micah.</div><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;font-size:100%;color:#414141;"><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;font-size:100%;color:#414141;"><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;font-size:100%;color:#414141;"><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;font-size:100%;color:#414141;"><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;"><br /></span></span></div><div><span class="Apple-style-span" style="font-family:Arial, Helvetica, sans-serif;font-size:100%;color:#414141;"><span class="Apple-style-span" style="font-size: 11px; line-height: 16px;"><br /></span></span></div>Micah.http://www.blogger.com/profile/14627890242675887215noreply@blogger.com0