Hiawatha Cyclist

Hey all!

2011-12-26T18:01:00.001-08:00

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.

I am an idiot.

2011-04-29T07:26:00.000-07:00

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.

Dirty Kanza 200 - training tips.

2011-01-02T18:07:00.000-08:00

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.

Here we go again....

2010-12-23T08:28:00.000-08:00

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.

Good to be home again...

2010-10-17T12:02:00.001-07:00

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.

I'm an idiot, and I can prove it.

2010-07-16T20:05:00.000-07:00

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.

Kansas. Weather in Kansas.

2010-03-14T11:52:00.000-07:00

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.

Craving the Zen

2010-03-12T19:06:00.000-08:00

Don'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.

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.

I'll let you know when I've scorched the sinew!

Micah.

More spinning!

2010-02-02T12:14:00.000-08:00

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.

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.

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.

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!

Micah.

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!

Ahhh, hills.

2010-01-31T14:14:00.000-08:00

Finally beginning to feel like the snap is returning to my legs!

Worked hills today, felt great! Long hard repeats, and successfully so.

So much else is going on - feels good to be able to have the confidence that the DK will go well.

Micah.

Get Spoked! In the words of Rebecca Martin -

2010-01-24T19:22:00.000-08:00

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:

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!

Follow her riding and writing at: http://getspoked.wordpress.com

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.

A good start, with about 4 1/2 months to pull get it together.

Thanks for following along.

Micah.

Dirty Kanza 2010

2010-01-19T20:29:00.000-08:00

I made the roster, which filled in under 14 hours.

Training has begun! Loving being back on the bike, after a lengthy hiatus. Guru's Gravel Grinder last week almost killed me, ended up 35 miles on velcro-like clay. I really enjoyed the ride, and it was a nice eye-opener that I have some substantial work to do.

At the same time, I'll be tearing down a house, and starting a brewery!

More soon.

Micah.

Wow. Killer weather!!

2009-11-28T15:19:00.001-08:00

Went out for 3o on the Fuji Cross yesterday - things were PERFECT! Had a nice headwind first half, sustained killer pace on the way home. Felt like I never had really been that out of shape. Got 'er done at avg. pace of 15+ mph. Loved every gravel hilly minute. Considering my next 'cross race. Got some speedwork in today hoping to beef up a little, and maybe not get lapped next time. We'll see.

I'm remiss with photos, eh? I'll get some going soon. Did get a couple cool shots out on the gravel yesterday.

Sean, Steve and I ride tomorrow at Banner Creek at 0800. We're taking the mountain rigs, and plan to get very muddy and hopefully very tired. Need the work!

Micah.

TI v.6

2009-11-15T16:50:00.000-08:00

If I can get my postcard in before the 75th is otherwise received by G-Ted, I'm going to do it!

This ride is on the bucket list, and there is no time like the present. If I wait until the time is right, my prostate will be big enough to replace the seat on my bike.

I'll be Fed-Ex-ing the postcard on the 20th!

Micah.

Trans-Iowa

Cyclocross!

2009-11-10T07:43:00.000-08:00

Who knew I'd enjoy it? I did my first event at the encouragement of a friend, at the last minute, this weekend. Hadn't ridden for the better part of 3 weeks, and even then, not intently. Sucked wind, swore to myself, felt like dropping out of the race, and finished after being lapped by 3-4 riders. Had a BLAST!

It was great to get thrown in again. I'm motivated and riding again, too. Went 16 on gravel during lunch break yesterday - really hammered it, and it flowed, felt great. Averaged something like 17 mph the whole way, even in crummy shape. Digging it again - hope it sticks.

So - the dream lives. Hoodoo 500 in Aug. 2010??????? If I can get the bucks together, the legs will take me there!

Amy's Ride.

2009-08-30T21:18:00.000-07:00

Amy is Earl Johnston's daughter, and she'll be riding in honor of her father at an event in the near future in Kansas City. The event is actually held as a fundraiser for the Kansas City AIDS Service Foundation, and Amy will also be riding in honor of her uncle who passed away in 2003 from complications related to AIDS.

As a former memeber of the Topeka AIDS Foundation, I can't tell you how much just putting your name on a donation means to those who've been affected by this disease, and it'll be just that much more meaningful to support Amy - who has her whole family in mind.

I'm certain that any and all would be welcome to raise funds and join the festivities as well.

Ride smart and ride a long, long way.

Getting back in shape.

2009-07-02T19:43:00.000-07:00

The hip is feeling much more stable. I've started riding (a little) and running again. I'm feeling bulky and awkward, but the flow is coming back more quickly than I'd thought it would.

Not sure yet about any events. The Warrior Challenge is coming up, and some friends (WHO AREN'T TRAINING YET) want to do it. We'll see. Wouldn't mind trying this but my wife has me committed to putting in a new bathroom that very weekend. Fair enough. The project has been waiting for a long time. Anyway, I'll be back on the Fuji Cross soon.

Hope you are all enjoying the long weekend, and remembering what a great country we're in.

Micah.

Beautiful Morning!

2009-06-28T08:57:00.000-07:00

We've had some intense heat here lately, so to have a morning be 75 degrees with a northerly breeze was a great thing. A good friend and I rode out Kestrel road this am to State Line Rd., then came south the 1/2 mile or so to the site. Wasn't a ceremonious event really, we placed the memorial, spent a few quiet minutes listening to the breeze and birds. We enjoyed our kinship with cyclists all over, and thought about Earl and his family. We got back on the bikes, and enjoyed our earned tailwind for a flowing hilly ride home.

Ride on!

Micah.

This is taken from the shoulder of the road at mile marker 105 on Highway 73.
I'm eager to see how it looks when the trimmed grass greens up again.

2009-06-24T19:13:00.000-07:00

I visited the site tonight - to see where the memorial will go. It is almost exactly at mile marker 105. Sunday, I'll plan on leaving Hiawatha, heading north at about 8:15 am, plan to be there easily by 9:00. Probably won't stay long. Anyone is welcome to come along. The round trip will be about 23 miles, and we'll go at an easy pace. If you'd like to meet us there, that'd be fine, but please park well into the shoulder.

Earl's obituary and some wonderful tributes can be found here: http://www.porterfuneralhome.com/obituary_detail.php?id=55347

Micah.

Earl Johnston

2009-06-22T16:23:00.001-07:00

Earl is the gentleman who was mentioned in the previous post. Seems a little tougher now that I know his name.

Friends who have posted comments here have wonderful things to say in his honor - I'm not a bit surprised. I've not yet met an unhappy cyclist on a long tour. They get sore, disheartened, dirty, sweaty and stinky, but they are all happy. That he has a powerful faith is awesome, too. I know any number of cyclists who are as close to their God riding their bikes as they are at the altar for communion.

If anyone has contact info for the family, please let me know. I'd very much like to send a card from Kansans who are glad that people come so far to ride our gorgeous countryside.

For anyone interested, I am planning on going out to the site of the accident next Sunday morning, June 28th, probably around 9:00 am. I'll ride out on my bike, and would encourage you to do the same. I have a very nice front wheel from a touring bike that I hope to place on the side of the road in honor of Earl, and hopefully as a reminder to drivers to keep eyes open.

This is the latest from our local newspaper. If I am privy to any other information, I'll post it here. http://www.hiawathaworldonline.com/main.asp?SectionID=4&SubSectionID=21&ArticleID=2919

Thanks.

Micah.

Cycling fatality, not far from home.

2009-06-21T19:03:00.000-07:00

This is a huge bummer.

A cyclist from Arizona was on highway 73, not far from Hiawatha this am, when a vehicle who was reportedly swerving to miss a deer, struck and killed him. I don't know much more about it, and I don't know anything first-hand.

I've spent a lot of time on 73, there have been some scary times out there, I've been fortunate to this point. I'm so grateful. This has really gotten me down. I didn't know this rider, didn't know he was around, but I'm so sad.

Like most cyclists, I'm sure he had a family, friends, and had made a substantial sacrifice to come this far, to ride with great people, and to see and enjoy new landscape. I hate that his loved ones got the phone call from so far away, and that they can't say good-bye.

If you are a motorist out there, please keep your eyes open, make good choices, and we'll all get home safe.

I'm out.

2009-05-06T08:49:00.000-07:00

This completely sucks. About 10 days ago I reinjured my left hip - had a labral tear last year. I'm having trouble even walking up steps, and haven't ridden for 10 days. This is absolutely the wrong time of year for this - the DK is in a month. My long ride this year has been 76, which just isn't long enough to be ready.

I've given up my spot on the roster. Ugh.

Micah.

No Crap.

2009-04-05T15:50:00.000-07:00

50 yesterday, into a sustained 30 mph wind. I was working, at times, downhill, to get to 15 mph. And the first 9 miles were in rain. Couldn't believe it, though, 2 miles after it stopped, my gear - ALL of it - was completely dry. The wind was that strong.

'Course, getting home felt like I had caught a taxi.

Next Saturday I am going to be in Emporia for the Randy Ride. Not that we're ALL Randy, just two of us. But others of us might feel Randy. Whatever. The jokes could go forever..... I'm calling it that because two of the ride organizers have the same first name, that being a common shortened name from the Chistian name, Randall.

Come and join us.

Micah.

Haven't heard yet...

2009-04-02T13:29:00.000-07:00

About the PooBike. I sent an e-mail this week, and am going to wait and see. I'll keep things up-to-date here.

This weekend am going 50. Or will die trying. Still gunning for a 14 1/2 hour finish at the DK.

Need more sleep again.

Have a good rest of the week.

Micah.

On the importance of sleep....

2009-03-30T06:44:00.000-07:00

When I don't sleep well, I don't feel like riding. So, I don't ride well. Went to Omaha with friends, stayed out late, was up early to jet home for other obligations. Tried to ride on Sun. (didn't get the chance on Sat.), it was chilly and windy, and I couldn't motivate. I just wanted a nap, only got 25 on my road bike. I'm not a fair weather rider. I'll go out in a monsoon, when motivated to do so.

Rest is the key. I will say, that I worked those hills, and it felt good to get muscles tightened on those things.

More soon. Longer rides forthcoming.

Micah.

The pasture...

2009-03-22T13:49:00.001-07:00

Just some idea of where I ride on really windy days (like today), or days when I need a rest day with just a little oomph (like today). Not all of the trail is this cut - but there are a couple of us doing enough laps that it will be soon.

Micah.

I almost believe it!

2009-03-21T20:31:00.001-07:00

Spring might just be here to stay! Got 40+ on gravel. I did the first 7 in my big chain ring, because I have read, yet another article, about some rider with steroid-induced quads who rode across the Rockies in his big chainring. What a load. This is like bragging that you rode 70 miles without taking fluids. Sure, I guess it means that you've suffered unduly to achieve a goal you could have knocked out faster and more comfortably, with less risk and chance for injury, and I guess that means it is "cool".

After 7 hilly miles, I started using my god-given gears and had a much better day. Not sure where I stand with the whole single-speed thing. Doesn't matter. See other articles for my own experiments with cycling. Oh, check out the latest, here too, on the Sh*tbike.

Micah.

Short rides.

2009-03-20T06:39:00.000-07:00

Great night for one last night. Loving this weather. Took my old Specialized out and rode some singletrack carved into a pasture close to town, spent about an hour out there before spending the rest of the evening with friends.

I am almost starting to believe that I'll be in shape for the DK. Supposed to rain this weekend, but it'll be something like 60 degrees, so I'll get my "breathable"* rain gear and get out. Way the heck out - just realized I've got about 10 weeks to ramp up, so it'll be all about saddle time. Come on along for part or all of the fun!

*whatever that means. H20 is actually a smaller molecule than CO2, how does gas exchage occur? And how does the water in my sweat get out without water from the rain getting in? I honestly think a trashbag has the same properties as my pricey boutique jacket.

Ride often, long, and hard.

Micah.

Ahhhhh, Spring.

2009-03-14T16:36:00.001-07:00

Beats weed-wackin'. Lots of fields were going up today, had that campfire scent walking in the house after the ride today.

Went GREAT. Ran 2 to warm up. 35+ miles of hills. Really worked those. Kept the muscle tension high, used my smallest 5 sprockets on the 39 up front, and worked all downhills in the big chainring. Still had gas at the end, was back on gravel with a new chain on the 'cross. Terrific weather today - had a headwind for the first half, did have a minimal headwind tangentially on about half the return, but really felt great pulling in with the wind at my back.

Few more rides at this length or a little longer, then will start going really long.

Micah.

50 and 35

2009-03-09T06:37:00.000-07:00

It was a good weekend. Saturday, the family was heading to Omaha for in-law stuff. Took off a couple of hours ahead of the minivan and got 50 before they caught me. It was cold, and wet and windy, and I was going into it most of the way. It was killer training, albeit not very comfortable. Averaged about 14.7 mph, which wasn't so hot, but the wind and I got reacquainted.

Yesterday, my family dropped me off about 35 miles from home, and it was killer. Had a tailwind the first half, and sunshine the last. Just flowed - got to really work, and feel fast. Still had plenty of power and energy into the homestretch, which bodes well for training in weeks to come. Averaged 19.7 mph. Much speedwork to do.

And hey - the middle of this week is supposed to get cold again, but the evenings are going to be well-lit now! Call if you want to ride or run - I am increasingly eager to bump the intensity.

Micah.

Return of Winter.

2009-02-28T14:57:00.000-08:00

Went about 9. Was awesome. Went to a large field/open area with good ditches and hills. Snow was about 3 inches, with drifts just below the axles. I was out there for almost an hour and was having a blast, but didn't have my chamois on. Carhartt's have seams. Big, big seams. Not sure WHAT I was thinking.

Still, for all the money I've spent on high-end lycra-rayon-polyester-goretex-breathable-lightweight-hightech-namebrand clothing, farmer-wear beats it all. I wore tractor gloves and the reliable tan jumpsuit today, and stayed comfortable (until I got a little raw). Ran a couple of miles just to say I got a workout in.

I note that my seat is pointed in the wrong direction. I broke the last one off the bike last ride (snapped the bolt with my ____ of steel), and need to adjust this one some. No small part of my chafing issue today, eh?

Stay warm. Spring is certainly on its way.

Micah.

Progress.

2009-02-25T08:39:00.000-08:00

I've had a couple of great days trying to get back to summer shape in winter weather. Spent a couple of hours riding laps in a friend's pasture last weekend, and did about 20 laps/worked on flip-turns in the pool a couple of days ago. I've been running some, and in general, am being less of a slug. I am thinking about the XTerra event in Lincoln in August, which involves 1000 m open water swim/mtb/trail run. I'm really not a tri-guy, but I'll have to work and hurt to get it to go, so why not?

Eager to get some sunny miles in soon. Today is beautiful! The weekend is going to get cold again, but more and more we're getting to spring. Cold is requisite. Cold sucks, and slows you down, but man does it get you ready for the year.

My rides are going to get long, soon. Can't wait. Come along.

Hypothermia. Broken chain. What a day.

2009-02-07T18:56:00.000-08:00

Went for a killer ride today. Felt great. The first 18, or so were fast, fun, into the wind. I was wearing a tech T, LS jersey, shorts, socks, shoes, helmet. Had sweat under the helmet. Was hydrating very well, taking gel/calories as I ought. Thought that would about do it on such a pretty day. Turns out, NO.

I broke my chain on a steep, long hill. My chain tool, made by Giant, broke (I'll vent about that later). So, I called my sweeheart, who came to get me. On the drive home, I had just the hint of a chill. I was getting ready to take my MTB out to finish the day, when I suddenly LOCKED UP in the most uncomfortable rigors (shivering) I've ever had. Picture the worst fever/chill thing you can remember, then make it 10 times worse. I couldn't walk. I couldn't move my jaw, or really even use my voice. I actually felt the tiny muscles in my skin making the most remarkable goose-bumps I have ever seen. Cripes.

Made it into the shower. Was there 45 minutes, finally started to relax, pulled back the curtain to towel off, and immediately got those terrible shivers. I dove under a down blanket and my sweetie kept the hot gel-packs tucked around me. I was out of it. Couldn't think straight, actually had some fairly clouded thought, and every time I moved, those chills just kicked my ass. Finally, after about 2 1/2 hours, I got dressed in super-warm clothes, took some Tylenol, hydrated, got major calories. As I type, if I move too much I still get some fairly impressive chills. And I'm still not quite right. Man. Even as I sit here, 5 hours later, my pulse is 110, and I get winded walking up the basement steps. (pulmonary edema???).

So, moral of the story, 1) wear more than you think you need, 2) not every mechanical is a bad thing. My broken chain may have kept me out of the E.R.

My concern now, is how badly I might be injured. Hopefully my hypothalamus will reset and I'll be groovin' tomorrow. I really need some training miles.

Micah.

Got some!

2009-01-18T13:39:00.000-08:00

Did some gravel today. The first four or five made me nervous - the legs hurt, the lungs burned and I was nervous that my time off had torched my legs. Then the heartrate settled down, the rhythm came back, the pace picked up and it got fun.

Initially I thought I was going to be laying down some base miles, and I'd have to take it easy, but I was able to really work some hills and push into the wind. It was awesome to be out - and good to feel confident about my starting point.

The DK is going to rock this year. I'll be starting early am mountain bike rides, which will be short and cold, once or twice a week, starting this week. If you'd like details let me know.

Micah.

Theme song.

2009-01-15T21:23:00.001-08:00

If you have ever ridden a bike, been a little uptight and ready to blow off some steam, or just feel good about not caring a whole lot, this song seems to fit. It is odd, in a smirkish way. It is in my Ipod and will be with me on gravel for the forseeable future.

Dracula From Houston by the B**thole Surfers

Enjoy. Going to get some gravel this weekend. Going to jam hard for at least 30. Just can't wait to get some dust in my - everywhere.

Back at it.

2009-01-12T16:29:00.001-08:00

After a fairly lengthy hiatus, I'm getting started again. It's been an interesting piece of time, and I'm glad it is behind me. I've had to sort-out some priorities, and am still struggling with where cycling will end up.

I have officially entered the DK 200. As of today. If you'd like to join me, you'd better hurry up - it is going to fill soon.

I've also started getting my muscles moving again, albeit in a limited way. I'll keep you posted.

The Warrior Challenge

2008-10-20T01:10:00.000-07:00

Was terrific. Man, what a day. Cold, foggy, gray. If it weren't for an event, I'd be griping about the weather. Sean Binkley, Katie Kettler and I were the team named "Two Sissies and a Hot Chick". We were awesome, if I may say so.

We rode 20+ hard on our mountain bikes, but almost none on trails, and ran at least 4 on some good trail. We had some, um, significant navagation issues, but who cares? We weren't home on our arses! Not sure how we did, yet. Results aren't posted just now. I will say, that were our navagation perfect, we'd have killed everyone. Just wait until next year.

If anyone is AT ALL interested in adventure racing, I will say it is the most fun I've had on events, and minute-to-minute, you won't enjoy an event more. nscracing.com is a fantastic organization, too. If you have any questions or want to get started, just get in touch. I'll do what I can to help!

Micah.

The Collins Ride - Off Pavement

2008-09-30T16:11:00.000-07:00

We've gone on gravel twice, and it has been great. The roads, even with the rain we've had, have been smooth rolling, and fast. It is getting dark at about the same time we're getting back, though, so we need to start bringing lights. It has also been considerably cooler so I'd suggest wearing some sleeves.

Kevin and Sandy say they had a great time at their first Cyclocross events this weekend in K.C. Others are upcoming. I'll be happy to link to events if there is any interest.

Kudos to Nick for last week's efforts. He rode his Wal-Mart bike, complete with cobwebs, on the 13 miler we pulled off. That thing weighs 35+ pounds, and makes more eerie sounds than a Ford.

Attendance has been dropping off - come on out next Monday at 6:15. We'll go 14-16.

Check out the website for the Warrior Challenge (top right corner of this blog), and think about coming along. It'll be a killer good time, and plenty of work.

Micah.

SPRINT DE ROBINSON!!!

2008-09-26T08:54:00.000-07:00

It's ON! Meet tomorrow (Saturday, September 27) at 10:00 am in Robinson, Kansas. If you've never been there, don't worry, you'll see the start line from almost anywhere in town.

This will be a group ride, with a bunch of great people, some of whom are in great shape (that's the nice way to say it, right?). I've not been involved in route discussion, but last year we rode a hilly 25 miles on chip-and-seal roads.

It'll be a good time. Come on along!

Micah.

Back at it!

2008-09-18T20:59:00.000-07:00

I'd like for this blog really to be about the athelets in Hiawatha, and surrounding area. More and more of the people I spend time with are intrigued, and are kicking A**, in athletic endeavors. It is a terrific time to be in Hiawatha - because without even trying, we're developing some awesome community.

Some of us are running together, some of us ride bikes. A few still find ways to swim, too. Let me know what you do, and I'll try to hook us all up somehow! Also, keep me posted on your events, special training, or anything else that is pertinent and interesting - we'll get it on the blog.

Please log on, and feel free to comment. I reserve the right to kick your tail off if you are offensive, insulting, or in any other way rude to the coolest people in town. Otherwise, I'd be glad to have you join us.

FYI - The Collins Ride is going off-pavement. Starting this Monday, at 6:20 pm, we ride on knobbies. Bring your cross bikes or mountain bikes and we'll try 12-15 on gravel. Also, bring your portable pumps and spare tubes, because the gravel is where you'll need them. If you don't have a gravel rig, e-mail me, and I'll try to find a decent loaner. And maybe bring lights. It is getting darker sooner these days, eh?

Any questions, just send me an email: woundgoo@yahoo.com

Micah.

The Collins Ride

2008-06-16T18:51:00.000-07:00

A new event, so far regularly scheduled on Monday nights at 6:20 pm. Meets at the Fisher Center in Hiawatha, Kansas, and we go where the roads lead us locally. This is a no-drop, no pressure ride focused on bicycle evangalism and the social side of cycling.

Micah.

NSC Racing Run and Roll Rock and Roll

2008-06-14T19:46:00.000-07:00

Teerific event. Highly recommend anything you want to do with this organization. nscracing.com

Crazy event - 9 transitions on the short course. Kayaking, biking, running, and slogging through swampy cramp to get checkpoints. It was Killer. Sean Binkley and I did it today - and it was completely worthwhile.

Micah.

4 falls, not 2??? Dirty Kanza Scandal.

2008-06-11T18:28:00.001-07:00

So, I guess it depends on how you count them. Yeah, I wiped out really well once, and did bleed. The second "fall" was more like tipping over. I was still buzzing from the first wipe out and trying to get back on the bike when I more or less rolled over because I couldn't get out of the clips. The subsequent "falls" were true contact with ground, and embarrasing, but were really just more my pedals (poorly chosen gear, I guess) and gentle periods of gravel evaluation and one-armed push-ups, which were all part of my strategy. My reporting was no more questionable than the Enron techniques for reporting profit. Please see the account from Randy Gregorcyk, the now recognized gentleman with whom I rode no fewer than 20 really rough miles. Thanks to Randy for bringing the truth to light, however subjective that truth might be.

I hope to see him on the course again next year.

Micah.

More on the DK.

2008-06-03T18:30:00.000-07:00

Checkpoint 2

The two benevolent souls who stopped to help me when I was ready to shriek in rage and bust all my spokes near the end of the race were #41 Jeff Dick, and #67 Raymond Mulnix. If you guys read this just know how much your help meant. Let me know where to send the check for the tube, CO2, and at least one round of your favorite sports drink.

The results are posted, and I placed 30th. The gentleman with whom I was pulling away from the pack at mile 95 was #62 John Mathias. He and his son Cody are preparing for the Leadville 100 -Congrats on the DK and good luck racing Floyd!

#397 Warren Wiebe is the single speed monster that pulled me up the bald face Texaco hill. He unfortunately DNF'd secondary to threat of gastric ejection. Still not certain which Randy I rode with in the first half. There are two listed. Will post that when the photos are available.

I am still buzzing on the post-event high. I've been checking out lots of race reports and comparing notes - there are some great reports out there. The stories have me reliving moments out there on the gravel, which is just fine.

I want to thank everyone at Heartland Race. You all did a great job, and I had a killer day.

Micah.

The Dirty Kanza 200.

2008-06-01T21:41:00.000-07:00

Man. It was AMAZING. These are my legs about 10 minutes after finishing and about 10 seconds before the shower. I'm not wearing socks.

Mile 0-50: Police escort out of town to gravel. Then, I rode with the front group in two pacelines for about 5 miles until the top guys went off the front and we started into hills. We splintered into lots of smaller groups and I yo-yo'd between different packs. At about 20 we started into the meandering roads you see from the turnpike. I hooked up with a rider named Randy at about mile 40 and we rode to mile 65 together - enjoyed his company, and he kept me sane over the roughest terrain of the ride. We had cool, grey skies, and very little breeze. Checkpoint at Casey's in Madison, Kansas at about 9:15.

Mile 50-100: Took off with a group of 5. Randy and I stayed together for the next 16, or so, the other riders fell back. It was in this area that I wrecked twice. Only one fall really hurt. Really rough stuff, and the dirt in my Look pedals meant that I just couldn't unclip fast enough to get a foot down. We passed several water crossings up to the crankset, and I even bashed my large chainring on a rock through this area. Randy started fading and encouraged me to keep going. About the same time another rider named Warren and I rode together. We took turns pulling on what was likely the longest and hardest climb of the entire route. We went about 3 miles to the top of long ridge in the middle of the flint hills, into a now 15 mph southerly headwind. It was good to go tandem. Warren really had it for hills, and finished a good 150 yards ahead of me at the top. We cruised together for a couple of miles recooping, then we caught a tailwind. He was on a single speed, and was geared low enough that I just eased ahead. I probably overworked the last 25 or so into Cottonwood Falls, but the tailwind made riding flow. Made the 100 mile mark at about 1:30 pm.

Pit Stop: My awesome family was there with a terrific variety of food. Clara, the 4 year-old, cleaned up a scratch on my elbow, while Elliot, 11, and Naomi, 9, made sure the Camelback and water bottles were full. Cindy even had a camping mat out so I could lay down briefly. It was as refreshing to see them as it was to refuel.

Miles 100-150: Almost called it quits. I'd taken a longish break and Warren had caught me. We left C.F. together, and we'd talked about working together into the wind until mile 119 when we'd have another push from the tailwind. That worked well, until he dropped me at 106. I just didn't have the power to push hills. I was looking at 13 miles of windy rollers and my family was probably still in Cottonwood Falls, able to take me home and off my aching "contact point". I felt completely empty. I told myself that if I still felt like crap at 119, I'd bag it and head back. Lunch kicked in, and I started riding very conservatively. I refused to pedal if I was going 17 mph or faster, and I wouldn't go under my own power over 15 mph. I felt pretty shaky and my confidence was gone, but I kept pedaling. I met a guy named Chris at about 135 who was walking with his bike, after he'd had a blow out and cut his tire. Stopped for a while, helped him repair and gave him my last spare tube. This turned out to bite me in the rear later. He's a good guy and I'm glad to have met him. Other riders saved me later in the race, so it all comes around. Shortly thereafter we got on pavement for about 12 miles back into C.F. for the last rest-stop. No idea what time I was there. Maybe 7:30 pm.

Miles 150-200: Left C.F. by myself, but there were several cyclists there. I had fueled heavily and refilled everything. I was still riding carefully, but feeling stronger. Beautiful sunset. I rode by myself for the first 25 miles, when I missed a turn and got an additional 5 miles in. As I backtracked I got to the turn with 3 other riders, and we rode together into the dusk. My light just sucked, so I stopped to fix it and lost them. The farther I rode, the faster I got, though, and by mile 185 had caught them again. We picked up 6 additional riders in the next 3 miles and as a group rode 10 strong for a few miles. Two of us came off the front and we were really cruising. I couldn't believe how good I felt, and we were rolling smoothly, efficiently, and getting faster. I was ready for a fast 5 miles and a sprint finish. By 195 we had at least 90 seconds on the pack behind us. I know, because I had time to check it out when I got my FLAT TIRE. It was a complete blow-out pinch flat. And as I mentioned earlier, I had given away my last spare tube. Plus, I didn't know that Slime filled tubes don't hold patches well because cleaning them in the dark doesn't get that Slime off, so the glue won't stick and you have to fix another flat at mile 196!!!!!!

Two really nice guys stopped, took pity on me, gave me a tube, filled it with their CO2 and took off. I put the wheel back on the bike, and hammered in at well over 20 mph, 20 min. down, and at least 10 places less than I might otherwise have finished. My son said I pulled in at 17 hrs, 27 min.

The "contact point" was hamburger. I was filthy and smelly and elated. The goal really was to finish, and we got that done. I'm still buzzing on the experience. My lower back and shoulders are a little stiff, but I'm not sore anywhere except the saddle area.

I could type for pages about this experience. I'm eager to see results on the DK web page, and to see the photos of the event. More on this over the next couple of days. I'm headed off to work and back into the real world.

Micah.

Thanks...

2008-05-30T12:32:00.001-07:00

To my lovely wife, Cindy! She and my kiddos (3) have graciously given me time to train, allowed me the budget to buy my bike, and all the stuff that goes with it, and they are even going to crew for me this weekend! My family is long-suffering and generous beyond measure.

To Steve Fuller, Joe Fox and Ari for their comments. I'll look forward to meeting Steve and Joe at the DK.

Thanks also to the Trek Bicycle Store in Omaha (on 84th) - with the deal they cut me on Accel Gel, they are as close to a sponsor as I'll ever get. Miah - one of the managers there - has been awesome keeping me going with occasional maintenance, and other support. There is good bike zen in that shop.

Onward! We are just about to load the van to go to Emporia now. We'll stop at the High Gear bike shop. They've been great about returning phone calls and answering questions about this event. I need a little tweaking on the rear derailleur before tomorrow and they are going to work me in.

I'm jazzed. I'm giddy, and nervous, but mostly this just feels like it is going to happen and happen well. I'll give a progress note Sunday.

Micah.

A Question....

2008-05-26T18:35:00.000-07:00

So, the DK200 is 5 days away. I have a great many thoughts on the topic and a few important questions.

I am fairly certain, barring a big mechanical, I'm going to finish. Here's my stragegy:

In strong winds: Keep pedaling.
Deep mud: Keep pedaling.
Rough road: Keep pedaling.
Flat tires: Fix 'em, keep pedaling.
Dark: Keep pedaling. Turn on the lights.
Tornado/storm: Pedal until something dry shows up. When it blows over, keep pedaling.

It is pretty simple, but I can't find a problem with any of it.

The big question: DO I SHAVE MY LEGS?????
Lance says he does it so that when he wrecks he won't have to pick the hair out of the road rash. I've done that, and it did hurt. Not sure it is worth the itch when stuff grows back, though.

The family is coming along to crew - which is awesome.

I'll have a couple of short rides over the next few days to keep the legs fresh. More as events warrant!

Micah.

New tires!

2008-05-23T17:47:00.000-07:00

Got some Ritchey Speedmax Pro's on the Fuji today. Felt good. Was more comfortable on the looser stuff, and was descending at one point over 28 mph on today's ride.

Also gave the Fuji a bath today, did some nuttin' and boltin'.

The DK is only 8 days!

Micah.

The taper.

2008-05-16T17:25:00.000-07:00

Will start a little earlier than I'd like. Got big family stuff this weekend that just is really more important than what I'm doing on the bike. I'm lucky that way.

Went 68+ today, on gravel, all over Brown County. It was terrific. Lots of farmers are out planting right now. Most of them waved at me before I had the chance to wave at them. Nice folk. Passed lots of tractors and spraying rigs - beautiful day to be out. The roads are in good shape right now.

Had 3 flats today. Time for new tires anyway. Each was a distinct puncture in a different place. I only had one tube, so I had to patch two of them. Really slowed me down, but was good experience. Rumor has it the DK is guaranteed to puncture most tires a few times.

Good to be riding in the heat again. Got close to 80 degrees today. It'll be good training for the wide range of temps we'll likely experience on May 31st.

More soon.

Micah.

Friend or Foe?

2008-05-14T19:09:00.000-07:00

I passed this thing on the way into town today. Following these really isn't bad as they tend to scrape at least a few inches of flat, dry fast hard pack, but being behind the gravel trucks Sucks. I've been advised to run 35 mm wide tires at the least during the DK. The gravel trucks have about got me convinced.

What a beautiful day for a ride! Winds less than 15mph, sunshine and mostly dry roads. It was an awesome time. The goal for the day was to stay between 15-17 mph on average, which was very easy to do. I'll still do some speedwork and a couple of longer rides, but to go 200 I'll need to keep my head on, stay aerobic, keep the adrenaline to a minimum, and plan for miles and miles ahead.

I keep thinking about whether or not I'll hook up with comparable riders, and stay with them for a short while, or a big section of the route. I've accomplished every single mile of training alone, and haven't done a lot of riding in groups. Doing so on gravel likely poses a significant challenge for experienced group riders. I'm hopeful that I'll get the occasional draft, and be able to take my turn at the front. With a starting pack of 75 I expect there'll be a wide range of speed, and perhaps a few people that I'll be able to work with.

Get out and ride! When this is over, all my local riding friends need to hook up for regular rides of reasonable distances!

Micah.

Another break.

2008-05-13T00:01:00.001-07:00

Was going to ride long this weekend, but just couldn't make it happen. I've had some call time, wierd diet days. Went to get on the bike, and just couldn't. I didn't have any physical symptoms that I'd overtrained, but with other stuff, maybe I had. I've lost about 10 pounds in the last 3 months, intentionally, but maybe I'm hitting the protein too hard. Don't know. I've been off the bike for 4 days, and still feel the need to get a century in this week - on gravel.

My legs are aching to get back, and I think I'm ready to get going again. Will look to peak, of course, on or about the 31st.

Looking for crew, if you know anyone available!

Thanks.

Micah.

Check this out...

2008-05-07T23:11:00.000-07:00

A friend, who likely wishes to remain nameless, just had this thing custom designed and built. It's very light for its size, feels like you are sitting in a recliner, and has disc brakes bigger than the front axle of my Mazda. He's off to a great start with it, too - working to reclaim the fitness he had as a cyclist a few years back. He's a little out of practice, but working hard. We rode on a trail in Nebraska last weekend where this picture was taken - had a blast. I like the trike idea. No numb hands, no raw 'taint, no need to lean into the wind, and it would take some doing to tip the thing.

Cool, huh?

Micah.

Some places I've been today.....

2008-05-07T22:51:00.000-07:00

That hill in the distance is less daunting up close, but was part of an awesome workout. The gravel you see was a much bigger problem. It is loose, and coarse, and brand spanking new. Great for bike handling experience, and for considering a suspension seat post.

Was on at least 4 of these today. Got the knobbies on the 'cross bike, otherwise, I'd still be out there. These are the best places in the world to ride. No traffic, almost no trash or pollution, precious few dogs, and hills that no else has ridden in a long, long time.

The Zen was terrific. If you'd ever like to get out and explore, just let me know.

Micah.

Nick.

2008-04-30T19:47:00.000-07:00

Nick is a good guy, and one of the best guys to train with you'll ever meet.

Nick is in the hospital, and he's sick. Won't go into details, but he's hurting and will likely be there a couple of days yet. Then, he might have to go back for more. Sucks.

If you're the praying sort, please remember him as you speak with the Ultimate Healer. I'd appreciate it.

I'll probably keep you posted.

Micah.

What did you learn today?

2008-04-30T19:36:00.000-07:00

Gravel adds another big dimension. Wind and hills are an everyday thing around here. You let the wind push you around a little, you tuck, relax, and push back. Hills let you work out the kinks and give a place to leave the day behind.

Hills make you strong. Wind makes you mean. Gravel makes you patient.

I was on freshly maintained "gravel" roads for about 25 miles today. Some of the surface was powdery and made me plow easily. The rest was fresh coarse gravel and I swear my front wheel worked like a ski that gave me only minimal grip as my teeth rattled in my head. Regardless, the approach to the surface was to go slowly, handle the bike, and wait to see what happened after the next intersection. All while riding 30++mph gusts and sliding around on Brown County Hills.

This has got to be great training for almost anything. Really enjoyed it. Today was also the first time I was able to ride in any heat - which was AWESOME. That'll take some getting used to.

Tomorrow is a complete rest day, and I'm looking to do a long ride this Friday.

Micah.

The Trans-Iowa.

2008-04-27T08:22:00.000-07:00

Has anyone been following this? I would actually like to do this event someday, but cripes sake! Check out the website: http://transiowa.blogspot.com/
The audio clips are interesting, and worth the few minutes they'll take to listen.

The event was terribly hampered by typhoon winds, snow, below-freezing wind chills, and MUDSLIDES. In Iowa. What the hell?! Some roads were unfit for MOUNTAIN BIKES.

I've been whining about weather for the better part of two months, and am feeling a little more justified about it.

I absolutely expect similarly crazy weather at the DK200. Maybe a little less snow, but tornadoes are within reason, as are hail, rain, lightning, locust infestation, black plague.... There will be wind - we are in Kansas. I wouldn't be a bit surprised to have about 4 changes of clothing on the route, and maybe one change of tires.

I'm off to church, where I will pray for balmy temperatures, peaceful skies, wofting breezes, and crazy-fast hardpack.

Ride often, safely, and well.

Micah.

126.4

2008-04-26T17:33:00.000-07:00

I came home from Omaha again today. It was a beautiful day. This trip, however, I actually had a headwind/Westerly wind that worked against me for about the first half of the trip. After that, the day was oddly still - it is almost NEVER that way in Kansas this time of year.

I've had almost 2 weeks off of the bike due to abysmal weather, and several unexpected long nights and early mornings at work. I'm going to start taking some days off in the next couple of weeks just to be certain that I can get the mid-week rides in that are pretty important.

Todays trip was tough. By the time the wind died I'd spent well over half my effort on less than half of the ride (finally calmed down about mile 55). After that it was head games with myself, just trying to stay on the bike, and not call for a rescue. By mile 115 I was cooked. My hill-top speeds were just under 10 mph, and my best downhill speed was about 21 mph. Total ride time was 7:30, and those last miles weren't pretty. To top it all, I forgot the chamois butter, and my "contact point" is hamburger. I was pulling in the driveway about the same time the rain started though, so it's all good.

Didn't cramp. This is a very big deal as a good many of the longer rides I've had in recent memory did cause cramping. Once you cramp, you might as well go home. Even if you "recover" well, you still hurt, and more cramps are coming. I'm using Hammer Nutrition's Perpetum, and Accel Gel by Endurox. I think that the protein component, and extra potassium have made the majority of the difference. I am also eating salty snacks (Cornnuts) through the rides, which settles my stomach, and keeps the legs from getting too tight. I used to laugh at the duffers who cramped. When did I get old?

I can't say I enjoyed most of the ride today. Motorists were cool. I spent a lot of time focused on relaxing, breathing, and persevering, and as training goes, it was awesome experience - but not fun. Practice running on empty is pretty important, I'm guessing.

I will be back into training mode full-bore over the next couple of weeks. I really only have three more weeks of rigorous training to do before I need to start tapering for the DK200.

Glad to be back on the saddle.

Micah.

Onward for everyone!

2008-04-13T16:06:00.001-07:00

Kevin and Sandy went to Florida this weekend to participate in a Tri with other family members - haven't heard yet how that went, but they are so awesome at what they do, I'm sure they did well.

Nick had his first Tri of the year - still haven't heard how it went, but he's battling shin splints, so I'll be eager to report his success.

I just had a good ride today, too. Rode from Omaha to Hiawatha in about 6.5 hours. It was all on pavement, so I'm going to try a gravel century soon (hopefully the roads will be dry by next weekend!).

Hope your training is awesome, too.

Tee-rific progress, still crap weather, though.

2008-04-11T20:56:00.000-07:00

The new bike is here. Photos soon. Came with pretty much original equipment, stickers (why???) and looking a little worn. Needed a little tune-up, too. Absolutely perfect.

Now, it has Ultegra rims, Ultegra rear derailleur, FSA threadless headset, nicely adjusted cables and cleaned up quite a little bit. Ready to roll.

Sunday weather is supposed to be a little better, and I'm going to be in Omaha, so I probably going to try and ride it home. Wind is supposed to be out of the north. The setup is pretty cush, and heavy. Oughta be good, huh?

Congrats to Joe!!

2008-04-07T05:01:00.000-07:00

Joe, a friend in town, just finished his 1st 1/2 marathon - and did it in just under 2 hours. Good Job!

In other important local news - Come and join local athelets for the 1st annual Cinco de Mayo Cinko K (5K). It is, of course, going to happen on May 5th, and will start at 5:55 pm at the First Street Bar and Grill here in Hiawatha, Kansas. Registration is $10 and is open until the start of the race. Medals, awards, and good food to follow. Proceeds to go to a good cause.

Micah.

Ahhh...Sunshine...

2008-04-04T13:40:00.000-07:00

I am loving life. Just got back from a 68 miler. Would've been longer but guests were arriving this afternoon, and I didn't get my butt out of bed in time to go further. Cramped a little, too, which slowed me down (note to self - do NOT drink 1/2 pot of coffee before a ride). Got 'er done in about 3:45. I've been a little worried about the DK 200, and I'm still concerned about being able to approach this as a race, but I've little doubt at this point that I'll finish. I'll be able to crank out a few centuries before training distances taper.

Rural roads are crappy sloppy mud right now, and will likely be that way for a while with the rain we expect over the next week. The new bike should be here this weekend - will probably try and find some partially passable roads for a short trial.

Hope your training is benefitting from this awesome weather! Going to be a great weekend.

Micah.

A good day.....

2008-03-31T20:24:00.001-07:00

Got out this Sunday after a great Friday/Saturday visit with my Sister and her family. They're awesome.

So was this ride. Totally gray day, cool with a northeasterly wind. The roads have really dried out now, and I didn't see a bit of mud. One of many goals this year is to ride EVERY SINGLE rural road in Brown County. Thought I'd get started. All of the roads were passable, though some were really rough. The roads which were formerly mucked up are now bone dry and actually pretty fast if you can stay out of the ruts. There are also a number of patches of fresh gravel on more frequently traveled areas, mostly on shady slopes (aka downhills). The toughest part of getting over every road is simply getting TO the roads. There are so many roads out or closed that you simply cannot efficiently access them all in any sort of linear way, and current maps aren't necessarily all that accurate.

I made it over almost 50 miles worth. The first half of which were into the wind. Road the Pig (my Specialized FSR) and I'm quite certain I hit a few places bikes haven't seen for a long, long time. It is hilly as anything here, and conservatively I'd guess I climed 4,500 feet. Got done in just over 3:30.

I'm really hoping that my new bike helps speed things up. I'll lose 11+ pounds, and a LOT of rolling resistance switching to cyclocross, not to mention a more aero position.

Next week I'm hopeful to go 75 miles. We'll see. The rain we're expecting is likely to return a good many roads to slop. If nothing else, I'll get the road bike back out and get 5+ hours on pavement. Weather permitting I'll go on Friday -

50 Hills Cancelled.

2008-03-28T07:56:00.000-07:00

This freaking weather. Sorry. Rain, wind, and cold. I may try to tackle this later in the year. Like August. When winter might actually be over.

Not sure about the DK 200, either. I'm just not getting the training in that will likely be required.

Micah.

Minivan Salvation

2008-03-02T15:05:00.000-08:00

Today's ride was terrific. Really hammered the first 24 miles or so, the first 20 of which were into 20mph+ sustained winds. Then the wind turned, came back into my face, and drove some really chilly rain. Plenty of it. The temp dropped and parts of me started getting numb. The first time I tried to call my lovely and supportive Wife, I didn't have a signal. 3 miles later she answered, jumped in the Mercury Villager and came to my aid. I was only 5 miles from home, but they were all northerly miles, and into the storm. Still, got 30. Wore shorts, too, because the temp when I left the house was 70!!!!!

Teerific that spring seems to be here. The gravel miles are much more enjoyable than I'd anticipated. I'm not at all surprised at the beauty of Brown County - Glad to be doing it.

Micah.

50 Hills update!

2008-02-27T20:20:00.000-08:00

Saturday, March 29th, at 9:00.

I'll be at the bottom of the hill, warmed up and ready for lap #1. If weather stinks or wind is unbearable I'll give plenty of warning right here, hopefully at least 24 hours before the ride.

I'm currently working on a spot on the hill where I can set up a "staging area", where we can hang out, rest, refuel, fill water bottles, etc. More on that when I've got it buttoned up. I'll be bringing an ample supply of water and Gatorade, and maybe some endurance-sport fuels, etc. Bring your own favorites, lawn chairs, and bicycles. I expect to be on the hill at least 6 hours and will enjoy having friends to ride with/ride by.

Not the best day to try gravel....

2008-02-24T18:14:00.000-08:00

But I had a GREAT workout. And learned a little bike-handling. Didn't take long to figure out that ditches were every bit as viable a route as the road. Felt great to get in some good hills once I got past this soupy stuff. I only got 13 in, but they were terrific for heart rate and strength training. I actually called 5 people to see if they wanted to come along - funny thing that I couldn't find a taker.

Getting ready for the 50 Hills. Start riding hills and join me!

Micah.

50 Hills

2008-02-23T15:19:00.000-08:00

The Ride:

The Hill on North 6th street, Hiawatha, Kansas, 1/2 mile north of Hatfield road to the intersection at 240th street. 50 times.

Length:

Not quite sure, but it'll be well over 80 miles. More specifics as I scout the route a little more carefully.

Why:

Just cuz, but mostly because I need to train for the Dirty Kanza 200.

When:

Last weekend in March. Only the worst weather will postpone this gutcheck.

Come along for any of the trips up the hill. Ride one or ride for the long haul! Bring your water bottles and a positive attitude, and help me get to 50!

Back at it!

2008-02-15T07:36:00.000-08:00

Friends and I who race and train together recently got together to decide on a few events. We all have different goals and outside obligations, but we've managed to select a few adventure races. I'm also doing the Dirty Kanza 200, and some of the guys have longer mountain bike rides/triathalons in mind.

I'm dieting for the first time ever. I discovered last week that my body-fat is up to a 15%. This is as high as I ever been, with a weight of 180.5 lbs. I can honestly say that while the discipline needed for weight loss is a reward all by itself, dieting generally sucks. I'm going to lose about 8 pounds.

I've not been on the bike, but am running and doing elliptical work when the time allows. I've got a new HRM and am eager to see how it impacts training.

Do well. Be in touch!

Micah.

Hey!

2007-12-07T19:35:00.000-08:00

Hello Cycling Friends, and many others! There are a bunch of folks locally who are discovering exercise, and who are really diving in. I wanted to have a place where we could hook up and share ideas, events, training tips, and anything otherwise related to what we're up to. If you've got something to share just post a comment.

To begin, save the date for:

The Hiawatha 2nd Annual New Years Day Ride!!

Bring your hangover! The ride rolls at 1:00pm. We will start at either at Hiawatha Hospital southern parking lot or at the convenience store in Reserve, Kansas, and ride with the wind to the other location. We will shuttle bikes/riders as needed, and eventually wind up at my house. This will be a moderate-paced ride (15mph), and no one will be dropped.

I will provide cinnamon rolls, hot coffee, maybe some eggnog, and some leftover libation from the night before.