The 'Off' Season

I just returned from a fantastic hike up to Looking Glass in the Pisgah National Forest. Beautiful, sunny day, awesome trail, and had the wife and dog with me. The interesting thing about cycling is that if you're serious, there really isn't an off-season anymore. Most riders can train year-round and some even seem to peak during the winter or for the early season (training) races, only to burn out by Summer - or even Spring! One of the great things about Asheville is that there is a variety of off-season activities to partake in that aren't actually cycling, yet provide some great workouts. Hiking, snowhoeing, skiing, mountain biking, etc.

Really the off-season should be, in my opinion, about mental freshness, more than taking a break from training. I can't tell you how hard it is to not ride when it's 70 degrees out in December, but I'm trying to build 'mental equity' as I prepare for the intense early season indoor training session that will get my mind and body ready for the real racing in late Spring and Summer. I really screwed up my timing last year and feel that I peaked too early and was basically clinging to some remaining fitness into Nationals, which definitely hurt me. This year I'm adjusting my training and am excited to see how it works out!

I hope everyone is enjoying your off-season and making the most of it on every level. Enjoy the Holiday Season!

The Darkness

"I've been sleeping a lot lately." That was my response last night during yoga to the question of how we are each dealing with the winter, the darkness, etc. This year I've decided to take my 'break' during the holiday season and have been focusing on healing and recovering, while doing some cross-training, hikes, strength work, etc. It's been great, and while work as slowed a bit, I've taken the opportunity to sleep in 'til 8AM on a Thursday for instance! The trouble is that once I'm fully rested I can't sleep, so I was up at 4AM today! Oh well, that's a good sign right?

After racing again for a couple of years I've changed my philosophy on training and how I believe that a 'working man' can train and complete at the elite level. I think that once you're comfortable with where you're racing (category, etc.) that the mental aspect of training is the most important component. Most of us can train long and hard, it's really focusing and putting our efforts in at the RIGHT times that make the most difference at the Masters/Cat. 2 level (I believe). So in this vein, I'm enjoying this 'Period of Darkness' before the Winter Solstice, Christmas, and the New Year and can't wait to re-focus my energy for next season and beyond.

I wish everyone a Happy Winter Solstice, Merry Christmas, and a Happy New Year!

Private Playground

Yesterday epitomized why I moved to Asheville. I've been traveling and working a lot recently and I had 2 hours to get ready, ride, stretch and clean up. My schedule planned for 3 x 15min at L4 or LT, so I decided to hit the BRP (Blue Ridge Parkway) for some hill repeats. The great thing is that I can be on the Parkway in 15 minutes from our house. Even better, yesterday, the section that I was using (up to Mt. Pisgah) was closed! This meant that I had my own 'private playground' to use for intervals - SWEET! Climbing in solitude (and sometimes int the other lane) I knocked out my intervals and was hitting power numbers that I haven't seen since Spring! Must've been the beauty of the day - or just the energy drink I hit before my ride? Either way, it was a great workout and a great mental break from everything that's been going on lately.

I then hit the road for Raleigh and a 'Canes game with some friends before packing up again and driving to Norfolk for a family Thanksgiving. Of course I got a ride in today as well - took my 'cross bike out on the Norfolk beach for some tempo work in the sand with the dog. Another beautiful ride, and a great workout.

I'm thankful to have the health, time and beautiful places to ride. Of course I'm also thankful for my family and the other blessings in my life. What are you thankful for?

Happy Thanksgiving!

Hendersonville Cross #2 (Lessons Learned)

So it would be easy for me to say that my weekend sucked. I was in the hospital at 6:30 yesterday, covering cases and didn't leave 'til about 4, missed the cyclocross race and by the time I got home it was too cold and dark and I was too tired to ride inside. I ate dinner w/ Jess watched a little TV and went to bed. Today, I got up and planned to hit the rollers for 30 minutes and stretch after my coffee and then relax until the race this afternoon. Instead I got a call and ended up back in the hospital 'til about 10. Oh well, at least I made it to the race!

After a solid warm-up, I felt great. During the practice lap, I saw that the course feature a nice, flat paved section (headwind) onto some switchback turn and then down, through barriers, before winding toward more pavement towards an uphill run-up. Then, pavement, onto some nice hard-pack into the woods and uphill back towards the fields and around the tennis courts to the 'wall' and back to the start finish. Overall this was a nice course for my skill set. Unfortunately while I was taking a practice lap, the other riders were lining up - so I ended up with a mid-pack start. This put me behind some crashing riders on the first lap and several rubbed wheels and a dropped chain later I was about 20th place after 1/2 a lap. No good. However I settled into a rhythm on the fast, technical course. My strategy is to usually 'chill' on the uphills and the run-ups and then make up time on the flat and technical sections. I was riding in about 5th place when my chain came off my rear derailleur for the SECOND time! With just over a lap to go, this was too much for me to handle and I pulled into the pit, grabbed my wheels and went back to the car.

It sucks when you think that you can win, or at least have a top 3 placing, but due to things out of your control you fail to reach your goals. Really? Actually what did I learn? I need to get to the start sooner, I need to run tighter gear ratios so that my chain doesn't slap around, and I need to pre-ride the course earlier.

It would be easy to look at the weekend and say that it 'sucked'. But my wife summed it up nicely, "You had some great cases this weekend, and at least you got to race today!" Good point. Oh yeah - and I just got back from a great dinner with great friends. I would say that Life is Good! I hope everyone has a great week.

UNCA Cycling Team

If you read my previous post, then you know that I started coaching the Virginia Tech Cycling Team when I attended school there. It was fun and I enjoyed sharing my knowledge and experience with younger, newer riders. The UNCA Collegiate Cycling Team has asked me to help them this year as they try to take their team to the next level. Asheville is a great area to train and I'm excited to be helping them develop their team for 2009. They have some really strong riders so be sure to follow them as they start racing in February this year!

My Man

As some of you know, I've always done some coaching, starting with the Men's Virginia Tech Cycling Team in 1998. I've been helping a friend, Chip Hoover, over the last couple of years as he's moved from a Cat. 4 to a Cat. 2. Here's the latest in his success (http://www.usacycling.org/rankings/index.php?org=USCF&sex=M&state=&disc=CRIT&cat=02&age=):

Road Mens USA Cycling Cat 2 Criterium Rankings
Rank	Points	Name	License	Hometown
1	551	Chip Hoover	215690	Germantown, MD
2	568	Thacker Reeves	240130	Lebanon, TN
3	572	Joey Rosskopf	223318	Decatur, GA
4	581	James Flora	57709	Calumet City, IL
5	583	Jerome Townsend	196503	Princeton, MA
6	586	David Bonser	46483	Wind Gap, PA
7	588	David Chernosky	49665	Rocky River, OH
8	589	Adam St Germain	193706	Burlington, VT
9	592	Curtis Winsor	187500	Round Hill, VA
10	593	Adam Lesniakowski	162418	Chicago, IL
11	594	Chris Ernst	145551	Fairview, NC
12	595	Tomasz Boba	265181	Des Plaines, IL
13	597	Shane Byler	185391	Mableton, GA
14	599	John Crow	253848	Raleigh, NC
15	601	Max Taam	145040	Aspen, CO
15	601	Matthew Hansley	201681	Fort Lauderdale, FL
17	602	Thomas Cox	8003	Bloomington, IN
18	603	John Coyle	45211	Streamwood, IL
19	605	Jamil Kayin	241998	Philadelphia, PA
20	608	David Jordan	192746	Chapel Hill, NC

Georgia Cross: Blairsville

So I was at my friend, Arch McKown's, wedding Saturday in Huntsville, AL and really wanted to race this weekend, so I scoured the schedule and found a race in Blairsville, GA that was conveniently located about halfway between Huntsville and Asheville. While it was a little tough to wake up the morning after the wedding celebration, the drive was absolutely gorgeous and I got to see the first snow of the season on the mountain tops.

I got an OK warmup and got to pre-ride the course, which was pretty 'sticky', not fast, but seemed to suit me OK. I let some air out of my rear tire just before the start to aid in riding the steep run-up on the course. Turns out I was one of only a couple that rode it all day, however after entering the course in about 4th place, I over-shifted going into the run-up the first lap, and ended up dead-last! I spent the rest of the day chasing, but decided to just race steady and try to pick off 2 riders per lap.

This worked out better than expected and after riding within myself the next several laps I was able to ride conservatively on the uphills (my strength) and pass on the technical sections and the run-up, where I gained about 15 seconds a lap on the runners. I attacked the chase group with about 3 laps to got and went from 10th to 7th place, and caught another rider with 2 to go, but couldn't make up the lost ground on the front group and ended up 6th after riding my 2 fastest laps of the day. A little disappointing, but I was happy with my form and my new bike!

http://sadlebred.smugmug.com/photos/418701898_4TiNR-L.jpg

2008 Road Season Recap

As I sit here watching a recorded Paris-Tours and Giro di Lombardi I figure that this would be a good time to recap the year of racing. The year started bittersweet for me. After working hard all last Fall and Winter to get back in shape to race in Masters races and rebuild the ABRT/Latitude Mens Elite team I was offered a position with Medtronic in Asheville, NC. So after recruiting riders, doing intervals since November on the trainer and on Skyline Drive (sometimes in freezing weather and snow!) my wife and I packed up and moved to Asheville. Well actually I moved to Asheville and my wife stayed in Arlington, VA until the end of April.

Once I found out I was headed to Asheville I realized that I needed a team to race for! Andy Applegate helped point me to Adam Ray and Jason Sprouse, and after an 'interview ride' we agreed that I would be a good fit for I9 (although the verdict is still out if this was a good decision or not!). Everything was rapid-fire in our move to Asheville and now I was riding for a new team, in a new city, with a new job (where I work on my feet in stressful situation for sometimes 70 hours a week). I was worried about performing in my career, living up to the expectations of my teammates, and most importantly making sure my (beautiful) wife Jessica was happy.

Before the official move I topped of my days with ABRT with a training camp at my grandparents farm outside of Charlottesville, VA and another 'mini camp' north of San Francisco with my good friend Chip Hoover. These helped set me up with some solid fitness coming into the Spring races. Choosing my races is important as I am on call every other weekend and can only race 2 weekends a month. This turns out to be not so bad in Asheville as we have a great track training series as well as a fantastic TT series along the French Broad River in Marshall.

SPRING:

Rock Hill RR. The first race of the year was an uncerimonius race at the Donaldson Center in Greenville where I didn't even finish due to a bought of the flu (so I won't count this!). My real first race was the Rock Hill RR where I drove down with Chris (Ernst) and Adam (Ray). Surprisingly after not much endurance work I felt strong throughout the whole 90 mile race, getting into several moves, but ultimately getting countered and having Jason Sprouse get into the winning move before leading out Andrew in the finale. Jason ended up 8th on the day.

The next 'race' really wasn't, it was Jerry's Baddle at the Green River. Chris, Adam, and I simply rode away from the field (remember, this is a Cookie Ride!). After riding in torrential downpurs and 50 degree temperatures for 2.5 hours I decided to call it quits before lap 3. Chris and Adam continued as I sat in the car with the heat on for 45 minutes before FINALLY regaining feeling in my extremities. Chris crashed, broke his frame, and Adam ended up with bronchitis for 2 weeks after completing the ride/race. I'll let you decide who made the smart decision here! However Chris gutted it out and handily beat Adam in the 2-up sprint. Or did Adam wait for him and let him win?

Spartanville Steadman Hawkins Classic. Two words: Crash Fest. This race sucked after getting tangled up in a crash and having some pinhead rear-end me neither Adam, nor I could finish the race.

Dillworth Crit. My first 'good' race of the year. I decided to do the 2/3 race and ended up in a chase group of 2 with my friend Pete Cannell who was on his way back from a pituitary tumor. We didn't catch the group but stayed away. I ended up in 4th. Chris and Adam did the P/1/2 race and had a solid finish with the field.

Next up was a series of training races since I couldn't race a couple of weekends. The first Ring of Fire race on the track was fun and I spent the first 20 laps off the front after chasing down a move from Scott on Smith Barney. One of my disappointments of the year is that I didn't have better results in these training races, but then again I rode hard and not smart, so isn't that the point? In addition I did my first VPC TT of the year and finished 3rd behind Teddy King and Chris Ernst. I was happy in that every time I did this race I knocked 10+ seconds off my time. Best time on the river: 25:33. Next year my goal is to break 25 minutes!

Tomato Head Omnium. The team had a great first day as Adam, Jacob, and Andrew showed up. Having Jacob at our first race together was real highlight. Adam ended up in the winning move and got 2nd on the day and 6th in the TT. I was top 10 all three events and ended up 10th overall. Unfortunately due to a mechanical Adam lost his overall lead on the 2nd day, but sometimes you just can't predict these things! The courses were great, the racing fun, and Jess and I had a great weekend on top of it all. One of the highlights of the year was traveling to new places, seeing new cities and races, and enjoying some great food with my wife.

Roan Groan/Bristol Crit: Another race we really put everything together for. The strategy for the day was to put Jason into an early move and then Chris and I would follow any counter attacks. Well Jason went at about mile 2 and built something rediculous like a 9 minute lead with a couple other guys. Chris and I did as planned and followed wheels which demotivate some of the heavy hitters (Brent Bookwalter & Scott from USA Cycling). Adam marked his men as well. Jason hit the bottom of teh climb with 5 minutes and won! Adam had a great ride for a top 10, while I bagged it after a late attach, and Chris and Jacob just rode it in. The next day we came out swinging again and put Chris in the early move. I stayed at the front with Jacob as Adam and Andrew sat in a watched the others. The move lapped the field, and after taking the last prime of the day, I led Chris out for a fine second place.

State RR Championships: The last race of the Spring was the State RR Championships where we had almost a complete line up. We covered EVERY move and finally got Chris into the winning break. Unfortunately he was outmanned at the finish, yet still ended up a strong top 10. I led out the field sprint for Andrew, but all the real places were already up the road.

SUMMER:

The summer was a tough one for me. After training hard all winter and Spring I started to feel a lot of physical and mental fatigue. I found myself barely hanging on to the the fitness that I worked so hard all Winter and Summer to gain. The terrible thing was that I would have some great workouts, and then just terrible ones. However I really pulled it together mentally for my main goal of the year: Masters Nationals.

Town Mountain Hillclimb: I prepared well, but had a terrible race, producing less power and a worse time than I did in training. This was quite demoralizing, especially this close to Nationals. I think I placed 8th or something, but didn't care. I will make this race a priority next year!

Masters Nationals 30-34 Time Trial and Road Race: Sweet and Sour, that was my experience. After digging deep and riding a solid TT I earned an unexpected podium place to go with my 4th place from Collegiate Nationals back in 1998. One of my goals is to earn a medal in Collegiate, Masters Road, Cross, and Mountain Nationals, so I checked this box! The sour came 2 days later when on the 2nd lap of the RR (when the break went), 3 of the guys I was watching made the winning move. However I wasn't there because I was fixing my front derailleur that had somehow gotten caught between my chain and chainring during a shift and bent! F@#$! I was so upset I went straight to the car, got in a drove home. Since I had to work at 7AM the next morning, I was in no mood to sit around and watch the race that I trained for 2 years to win, finish without me. NEXT YEAR

French Broad Cycling Classic: TT - 6th place, Brevard - 8th place, Asheville - 19th place. This was a fun weekend. I rode a new PR in the TT, stayed in the main group at Brevard and got 4th in the field sprint, even after leading out Chris, but Asheville didn't finish as planned when I got a nose bleed about 10 laps to go! I felt good and was in the lead group when it happened, and after stopping to plug my nose I lost out on a high placing. Oh well, fun is OK once in a while!

VPC TT #4: Goal was to break 25:30, and I didn't do it, riding a 25:33! I guess I now have something else to work towards next year . . .

Crossroads Harrisburg Crit: The heat was almost unbearable. As usual Chris got into an early move as I watched and followed wheels. Once I saw everyone was tiring I attacked with another rider and we started gaining on the break. Perfect right? Not so fast . . . The promoters rang the bell for a field prime which incentivized them to up the pace. As they caught us right as we crossed the line (I won the prime at least) I was cooked after giving it my all to stay away. I became lightheaded and thought it would be prudent to call it quits for the day. After I found the only bit of shade on the course, I had some interesting company - the only other 2 riders to try to bridge the gap to the break were sitting there as well. They too had overheated and pulled out after getting lightheaded as well. At least I didn't get a nosebleed.

Hanes Park Crit: After being aggressive all day I led out Chris with 1.5 laps to go. Unfortunately my good friend Chip Hoover, fresh off a crit win at 'Toona tagged on to take the win. Jacob, Chris and I all finished in the top 20, but the only consolation was my friend who I'd coached over the past couple years achieved a sweet win.

BMW Omnium, Chattanooga, TN: One of my goals this year was to take Jess to races with me and see new places and have fun while racing. This race really illustrated this. After a lackluster July of really no structured training and low motivation I came into the last 2 months of the year with only a couple of objectives: win a race, and get a top 10 at the Asheville Grand Prix. I had zero expectations for BMW, but after making the main chase group with Adam in the RR I was still able to finish top 25. This sucked because there were only about 12 in the first 2 groups on the road, but everyone wussed out and it all came back together. I skipped the (dangerous) TT in favor of a night out with Jess and we had a wonderful meal while watching the Olympics. After a good night's sleep in our train car at the Choo Choo we raced the crit. Adam, Chris and I lined up and after another aggressive day of racing it was all together, save for a break of 3. Again I found myself leading out Chris for another field sprint win, and the 3 of us all ended up top 5 in the Cat. 2 overall. A solid, but not spectacular (but fun!) weekend. Chattanooga is a great city.

Ring of Fire Final: Unfortunately this was rained out and I was ready to go out with a bang . . . oh well

Asheville Gran Prix: I'd been training hard, lots of intervals and ready to put in a great performance. Little did I know the quality of field that would show up! The race started fast, but I was one of the first out of the blocks and had good position straight away. After joking with my friend, Jon Hamblen, about getting in the early move, HE did just that and stayed away the whole race! Only Johnny from Oz could bridge the gap to round out the top 3. I tried attacking a few times (OK once), but some negative racing from DLP and getting pulled back by a lapped rider pulled the chase group back together. Chris and Jacob were in the main group, and I ended up one of only 12 guys not to get lapped. I was happy with my effort, considering mentally, physically, and scientifically (according to my SRM) this was my hardest race of the year! After a huge fiasco the money was paid out and we went out afterwards to celebrate Jon's 3rd place.

Lowes Motor Speedway TT Final: While the Asheville GP would have been a nice way to end the year before heading to California for vacation, I had one race left in me. I drove 2 hours (with my wonderfully supportive wife and dog, Jackie) and arrived to find the 'windiest conditions of the year'. Sweet! Just what I wanted! My goal was to break 20 minutes and average 30 mph (and win), but the conditions didn't favor this with times coming in 60-90sec. slower than usual. I still broke 21 minutes and won the 1/2 race! Finally! A got a win for the year and got to do this great event.

FALL:

So now we are into the Fall, and I'm excited to get on the 'cross bike! I've been running a bit and after a fantastic vacation with my wife to Napa and San Francisco I'm ready to train hard for another few months before transitioning back into racing on the road. Look for more frequent updates as I test my cross legs for the first time since going to the 1995 Junior Nationals (which Tim Johnson won)!

As Jacob mentioned in his post, thank you to ALL of our sponsors. While I haven't been able to personally thank a lot of them, Industry Nine has fantastic wheels, PML Pathology (and Jason) really helped to bail the team out with their sponsorship, Biowheels and all of their staff have provided fantastic service to my bikes - Cannondales (which are awesome!), and Velosports, Steve Miller & Affordable Home Inspections have provided much needed support to make the team a reality. Thank you all, and a special thanks to Jason and Adam for inviting me onto the team, as well as Andy Applegate for putting me in contact with them!