2009 Season Recap

2009 was perhaps my best year on the bike ever! That's a hard thing to say , since 1998 was a fantastic year with a lot of great results. But that was a different 'era' in my life so to speak. This year was well-rounded with wins on the road, TT, AND cyclocross bikes. Some highlights included 13 top 10 results (out of 25 races), a new PR at the River TT series, a win in the McMinnville RR (with my teammate in 2nd), another top 10 at Nationals with a 10th place in the RR (the hardest race I've ever done!), a win at the NCGP cyclocross race in Hendersonville (my #1 cyclocross objective of the year), and top 10s in every 'cross race I did, leading to an upgrade to Category 1 on the 'cross bike! All this, combined with some fantastic trips with my wife and team, a new house, pregnant wife, new PR in power numbers, a great year at work, and our new life in Asheville made 2009 the best yet!



Road Results:

2/22/2009: GTS #2 - 10th
3/8/2009: GTS #6 - 9th
4/4/2009: Rock Hill Crit - 10th
4/18/2009: GA Cup TT - 2nd
4/23/2009: River TT #1 - 3rd
5/16/2009: McMinnville RR - 1st, McMinnville TT - 5th
5/17/2009: McMinnville Crit - 2nd
5/21/2009: River TT #2 - 1st
6/6/2009: Roan Groan RR - 8th
6/13/2009: NC RR Championships (30-39) - 2nd
6/29/2009: Nationals RR Championships (30-34) - 10th
8/30/2009: Chimney Rock Hill Climb - 3rd


Cyclocross Results:

9/9/2009: Fletcher Park Cyclocross Series A Race - 2nd
9/20/2009: Bent Creek Cyclocross P/1/2 - 5th
9/23/2009: Fletcher Park Cyclocross Series A Race - 3rd
10/7/2009: Fletcher Park Cyclocross Series A Race - 3rd
10/24/2009: NCCX #1 Cary P/1/2 - 10th
10/25/2009: NCCX #2 Raleigh P/1/2 - 10th
10/29/2009: High County Cyclocross Series - 5th
11/8/2009: NCCX #5 Salisbury P/1/2 - 9th
11/21/2009: NCCX #7 Hendersonville 2/3 - 1st
11/22/2009: NCCX #8 Hendersonville 2/3 - 8th
12/6/2009: NCCX Finals Winston-Salem P/1/2 - 3rd

Of course a special thanks to all our 2009 sponsors, without you we couldn't be doing what we do!: Trek, Industry 9, Hutchinson, Liberty Bicycles, Rudy Project, Honey Stinger, Dr. Miller, PML, Eco Concepts Realty, ABRC, Champion, Velosports, and Affordable Home Inspections

Race Report: NCCX Finals Winston-Salem

December is a tough time of the year to race a bicycle! (Thank goodness this weekend marked the last race of the season for me!) It's cold, the days are short, 99% of the racing is done, and the holidays are all around you. My motivation was so-so before the race and it wasn't a smooth morning as we were coming from a Christmas party the night before in Raleigh. Kudos to my great wife for putting up with my attitude! This was reflected in my worst start of the year as I had an OK starting position, yet missed my pedal and ended up mid-pack going into the first set of turns. During the race however I was able to steadily move up from about 10th after the first lap to 3rd. There were about 30 guys with Travis Livermon, Jon Hamblen, Will Black, Noah N., Nate Wyatt, Andy Applegate, etc. there.


I liked the course and, although it wasn't as fast as it could've been if it was totally dry, it worked for me with a grassy, wide lane leading into a long paved uphill section to start. The course then headed downhill, through some turns and mud back to the pavement, before turning back uphill for a power section through grass and uphill barriers. My technique wasn't fantastic through the muddy section after this, but I seemed to make up for it through the wooded, fast turns on the backside of the course before heading back into the grass field for chicanery heading toward the finish.

After my start I heeded Jon Hamblen's advice and did all that I could to make it to the front group over the course of the next lap. I drove it hard on the paved section as well as through the back stretch and through the field until I was with the chase group. I tried to sit in and recover for a bit, but felt good and figured I'd have a go of it. I attacked up to Scott (Inland Construction) and then kept going until I finally caught Nate about halfway through the race. I crashed going over the barriers which took me about a lap to recover. Nate and I hung together for a few laps and we could see the 'field' of about 10 behind us attacking each other. About 3 laps to go a couple of guys crashed on the slick mud coming off the grass onto the pavement, with Andy Applegate being one of these victims. Fortunately he was OK and was able to work his way back through the pack. I tried to work with Nate, but got antsy again and attacked him with about 2 laps to go, before catching Noah on the last lap, about 1k from the finish on the 180 section. Amazingly after not a great couple weeks of training and what I would say was a poor attitude in the morning, I felt like I really wasn't going hard the whole race. I just felt smooth and in a nice zone that I could've ridden all day. I ended up 3rd, which put my in 11th in the series - which isn't terrible, considering that I did the bare minimum number of races. Overall I think that was my best day on a 'cross bike yet!

NCCX Series 2009 Tanglewood Park
Clemmons, NC
12/6/09

1 53 TRAVIS LIVERMAN 1:03:30
2 4 JON HAMBLEN 35 WINSTON SALEM NC 1:04:33
3 23 CHRIS LARSEN 32 ASHEVILLE NC 1:05:18
4 10 NOAH NIWINSKI 25 BOONE NC 1:05:32
5 24 NATE WYATT 1:05:43
6 7 SCOTT FREDERICK 36 RALEIGH NC 1:05:45
7 38 ERIC WONDERGEM 33 JOHNSON CITY TN 1:05:46
8 65 WILL BLACK 43 ASHEVILLE NC 1:06:11
9 33 ANDY APPLEGATE 1:06:11
10 22 ERIC MARLAND 39 BOONE NC 1:06:13

See more pictures here: http://www.themobgallery.com/MOB%20Cyclocross/2009%20Fall%20CX/CX%20Fall%2009%20Tanglewood%20Finals/index.html

Thanks to all of our great sponsors (and MOB for the race!): Trek, Industry 9, Hutchinson, Liberty Bicycles, Rudy Project, Honey Stinger, Dr. Miller, PML, Eco Concepts Realty, ABRC, Champion, Velosports, and Affordable Home Inspections

Race Report: NCGP

The weekend started with a less than ideal late pre-ride of the course Friday afternoon with my coach, Andy Applegate. I'd only ridden about 2 hours all week since work had been busy. I felt fresh though and just wanted to open my legs up. The course was in a great shape and seemed like a good fit for my fitness and skill set. "Ironically" I ended up shattering my rear derailleur on the same dip that I broke my rear derailleur during last year's race! A stick jumped into my rear wheel, snagged the rear mech and left me to walk back to the car after a 15 minute ride. Andy told me to not let the situation affect my head and 'go fix my bike!!'. A big thanks to Matt at Liberty for straightening my derr hanger after closing, truing my wheel, and getting my bike back to rideable!

Saturday morning was spent cleaning the house and getting ready for Thanksgiving company, before heading over to the course with my teammate Jacob in near-perfect conditions of 60, sunny, and DRY! I was both nervous and excited at the start as I wasn't 100% sure of what to expect. Looking at the start list I noticed that there wasn't anyone in the race who I hadn't beaten previously, however that doesn't assure anything! I didn't get a call up to the start as they call up anyone in the top 10 of the P/1/2 or Cat. 3 fields, and not having done enough races, I barely got a spot in the second row. A solid start placed me top 10 going into the first set of turns, and as soon as we hit the first long pavement section I sprinted towards the front and settled into second place for about 15s before a rider from Lees-Mcrae attacked. Everyone looked at each other, so I bridged the gap and the two of us settled into a rythm over the next lap. He began to sit on and look back for his teammate, so I decided to attack after he bobbled in a turn. I drilled it for a full lap and heard Andy yelling that I had a solid 20s gap. I settled into a comfortable rythym and slowly grew my gap while staying smooth through the turns and technical sections. My only fear was getting caught by Drew, the 15 year old who was chasing me! It was great to get a solid win after several months of hard work! Jacob barely missed the top 10, with a solid 11th place, and Chris Emory didn't crash (his goal for the day)!

Today (Sunday) was like a whole different world: 45 degrees, raining, muddy, sloppy, muddy, raining . . . you get the idea. I got a good warm up on the trainer under the CTS tent (a little sneak preview of our sponsors for next year!), opted not to pre-ride the course, and hit the line. Jacob lined up with me as well today, and I figured that his skills would complement my fitness nicely. He got a great start and we both hit the 'hole shot' in top 5. Unfortunately shenanigans ensued from many other riders who slid into and in front of me, which let me to go backwards quickly on the first lap. I chased back to the front group, but my fitness couldn't offset my lack of mud-skills, and this turned out to be the story of the day. I would chase, catch a group, put time into them on the flats and uphill section, then lose twice that time on the off-camber part of the course. Fortunately it was the exact opposite for Jacob who was gaining time everytime we hit the off-camber portions. He rode himself to an excellent 5th? place (I didn't stick around to check the results), and I was about 8th? Andy Applegate kept saying "the more fun you have, the faster you go". I kept thinking "the faster I go, the more fun I have". Well, I wasn't going quite as fast today as yesterday, so you do the math ;)

Thanks to CTS and all of our great sponsors: Industry 9, Trek, Hutchinson, Liberty Bicycles, Rudy Project, Honey Stinger, Dr. Miller, PML, Eco Concepts Realty, ABRC, Champion, Velosports, and Affordable Home Inspections

Race Report: NCCX #5 Salisbury

Another great day to race! 75 degrees, sunny, hard, fast course. I was a little unsure of my fitness and not super-confident after a 2 week racing hiatus and just feeling kind of flat. However it seemed like a good course for me with a fast grassy start, grassy turns, 2 sets of barriers, not much mud or super-tight turns and a nice wooded section that allowed me to use my fitness to keep it rolling. Again, about 40 riders lined up for the Pro/1/2 race and some big hitters like Jon Hamblen, Will Black, Travis Livermon, and the other usual suspects showed up. However I had my secret weapon - my wife and unborn baby cheering me on!

I crashed warming up when I hit a stump in the woods which threw my rear wheel out of true, so I switched to a pit wheel, which I failed to tighten fully in my rush to get to the line! I'm sure that it was rubbing for about half the race until I figured it out and stopped to tighten it, losing about 10s. I got an OK start but again, like the first two races in the series, I ended up tailed off of the front group by just a few seconds. I clawed my way back towards 10th where I had to stop for the wheel issue, only to crash in a turn when I slid out! After that I got pissed, caught the chase group, went through them, caught Hekman and Wyatt, and ended up 9th on the day, 1
spot better than my last race.

Digging to get back after my mechanical and crash

In the next race (Hendersonville) I need to be MORE aggressive at the start as my endurance seems to be improving, and I was actually passing people on the run up (which I practiced a lot this week), where this has been a weakness in the past. Although I felt a lot better after the race and am really looking forward to the NCGP!

Check out the rest of the series here: http://www.nccyclocross.com/index.html (I'll be at the races in Hendersonville, and Winston-Salem.)

Thanks to all of our great sponsors: Industry 9, Trek, Hutchinson, Liberty Bicycles, Rudy Project, Honey Stinger, Dr. Miller, PML, Eco Concepts Realty, ABRC, Champion, Velosports, and Affordable Home Inspections

Race Report: NCCX Cary/Raleigh

Ouch. Not the team, but how cyclocross feels! This past weekend was the year's first NCCX races, in Cary on Saturday, then Raleigh on Sunday. I really only did one race last year, wasn't prepared, nor trained properly. This year, I have a great bike (thanks Jeff and Trek!), wheels (thanks I9!), and training (thanks Andy!). The only thing I seem to lack is skills . . . OK and experience. Taking the above into consideration, my goal for the weekend was a tentative top 10 both days. I wasn't sure of the fields or how I would do.

Saturday started leisurely at my friend, Alan's house where I stayed Friday night, celebrating his recent engagement! Jess was hanging with her friend up in D.C. and shopping for maternity clothes, so I was on my own for the weekend! I got to the race in Cary about 90 minutes ahead of time, changed and hopped on the bike to pre-ride the course with my friend, Jon. Jon won both days, so he's a pretty good guy to pre-ride with! The course started with a flat grassy strech, got a little curvy, and then dumped us into the woods. I got a good start and was top 5 on the first lap. I was trying an interesting experiment and put my heartrate monitor on for the race. This was a little pointless as I kept looking down and seeing 180-something beats per minute! Not good when your max is 190 . . . Oh well, lesson learned! The course spit us out of the woods, sent us through a sand pit, over barriers, back across the grass field and up a wooded hill on the other side of the park. Then is was through some off-camber mud and down a sharp decent to the finish, but not before an up-sloping S-turn; FUN FUN! While I got a good start, my skills, the almost 80 degree heat, and high heart rate combined to put a damper on my fun about halfway through the race. I took a lap 'easy' and lost about 3 spots. This combined with a couple more earlier in the race left me in 10th - just inside my goal! It was a fun race, but boy was I hurting afterward!

That's me in Raleigh at the start. Too bad it wasn't me finishing in 2nd!

Day 2 found my in Raleigh, pre-riding the course with Jon again after a night with another friend (Pete and his wife). Sunday's course was a little more 'Chris friendly' as it had more pavement, and what I thought was less technical portions. However there were still 2 wooded, twisty, rooty, sandy sections, one set of barriers, and lots of tight turns! I had an even better start, but instead of going out hard and trying to hang on, I ratcheted back into about 5th place and tried to settle in. A group of 4; Hamblen, Wyatt, Livermon, Noah, Lees Mcrae took off and I tried to keep it steady. I ended up in the 'chase group' of 4 for most of the race. While the course seemed better for me, my fatigue from the previous day didn't allow me to move up on the hill or the pavement sections the way I normally could, and I would lose time through both wooded sections. Not a lot, but 5 seconds a lap adds up! After getting tailed off the group with 1.5 laps to go I ended up 10th - AGAIN! Oh well. . . The great thing is with a bit more practice and conditioning I feel that I'm capable of top 5s in these series. I learn A LOT each race and more importantly am having a blast doing it. It's a cool group and NC is an awesome place to race cyclocross!


Check out the rest of the series here: http://www.nccyclocross.com/index.html (I'll be at the races in Salisbury, Hendersonville, and Winston-Salem.)

Thanks to all of our great sponsors: Industry 9, Trek, Hutchinson, Liberty Bicycles, Rudy Project, Honey Stinger, Dr. Miller, PML, Eco Concepts Realty, ABRC, Champion, Velosports, and Affordable Home Inspections

The Best Cities to Raise an Outdoor Kid

http://www.backpacker.com/august_09_the_best_cities_to_raise_an_outdoor_kid/destinations/13126


1. Boulder, CO
2. Jackson, WY
3. Durango, CO
4. Flagstaff, AZ
5. Juneau, AK
6. Seattle, WA
7. Colorado Springs, CO
8. Burlington, VT
9. Fort Collins, CO
10. Lebanon, NH
11. Asheville, NC
12. Portland, ME
13. Hood River, OR
14. Manchester, NH
15. Harrisonburg, VA
16. Eureka-Arcata-Fortuna, CA
17. Sevierville, TN
18. Bozeman, MT
19. Rapid City, SD
20. Brevard, NC

More regulations could help keep Western North Carolina's air clean

While I'm not a huge supporter of regulation, anything having to do with keeping air/water safe is fine with me!

http://www.citizen-times.com/apps/pbcs.dll/article?AID=/20091021/NEWS01/910210313

Review: Trek Top Fuel 9.8

I got one of Trek's demo bikes back in July, and absolutely love it!

Check out the review here: http://www.cyclingnews.com/features/kelly-magelkys-trek-racing-co-op-trek-top-fuel-9-8

By:

James Huang

Kelly Magelky (Trek Co-op Racing) took his Trek Top Fuel 9.8 to an impressive second-place finish in this year's 24 Hours of Moab.

Consider the following numbers: 386km (240mi) and 6,630m (21,760ft). That's how far Trek Racing Co-Op team rider Kelly Magelky rode and how much climbing he did during this past weekend's 24 Hours of Moab, which also served double duty as the 24-Hour US National title race. Though Magelky ultimately wasn't able to catch eventual winner Josh Tostado (Bach Builders), he did push Tostado to his physical – and mental – limits, finishing barely one lap behind and with the confidence moving forward that he can one day win.

Like most elite 24-hour solo riders, Magelky's bike is a decidedly standard machine with none of the fancy ultralight bits typically found on dedicated short-course cross country bikes – durability and reliability are more important over the long haul here, not shaving a few grams. In fact, everyday riders will be comforted to see that the bike is a nearly 100 percent stock Trek Top Fuel 9.8, not the top-end 9.9 SSL.

Though the 9.8 shares all of the 9.9's features and suspension technology – including 100mm of travel, the one-piece magnesium Evo upper link, Active Braking Pivot rear end and carefully tuned Full Floater dynamic shock mounts – the OCLV Black carbon fiber blend (instead of the 9.9's Red series mix) and workhorse Shimano Deore XT componentry (instead of the 9.9's XTR and custom FSA two-ring carbon crankset) obviously add some weight.

Substitutions and upgrades from stock are also few and far between, including a matching Deore XT cassette and Shimano chain, ESI Racer's Edge silicone foam rubber grips, and a faster-rolling Bontrager Revolt Super X rear tire. Magelky has even retained the bigger – and heavier – 180mm-diameter front rotor in spite of his wispy 65.7kg (145lb) weight, if only because he couldn't be bothered to make the switch.

Total weight is a reasonable – but far from superlight – 11.44kg (25.1lb) complete with his requisite spare tube, CO2 canister, rear light, and bottle cages.

But don't think the extra weight slowed him down much: Magelky's 1:03 first lap was the fourth-fastest of all participants – multi-person pro teams included (Tostado was just four hundredths behind) – and the conservative parts pick netted a mechanical-free run throughout the race. And don't forget that that first lap also included Moab's traditional Lemans-style start.

So no, kids, while super tricked out bikes are undoubtedly nice to have, they're clearly not an absolute necessity to go fast.

Traininig Races and Epic Rides

Since my last race report - I haven't done much official 'racing'. Only 2 training races in Fletcher Park outside of Asheville, split by a trip to Austin for a long weekend, and a bunch of training, and a little head cold to round out my schedule!

The last two races in Fletcher Park I ended up 3rd both times. The first was behind Will Black and Nathaniel Wyatt on a more technical, muddy course that took me about half the race to 'get it'. Then I was able to start making up time on Nate, while Will was out of sight. However Nate went about it pretty smartly and let me catch him, sat on my wheel, and then waited until I bobbled to sprint by and open a gap - well done! Two fun races.

Last weekend I'd scheduled the weekend off from call so that I could head to Greenville to race in the annual Greenville Classic, which got canceled! So Jess and I headed to Atlanta instead to go furniture shopping . . . YAY! Anyway, we had a nice time, having dinner at Cakes & Ale in Decatur (http://www.cakesandalerestaurant.com/) and then the "World's Best Pancakes" at Ria's Bluebird.

Jess was sweet enough to drop me off in Candler on the way home and I headed up 215 to the BRP. It's a beautiful road, and when I hit the top I was greeted by pea soup-thick fog! It was rather cool to ride through though and I stopped at a couple of overlooks and could see the sun making it's way around the clouds in the distance and lighting up the changing leaves. It was absolutely gorgeous! However it was rather slow going, made slower by my slowly leaking rear tire (which I augmented with my CO2 cartridge). It was so slow that I stopped at the Mt. Pisgah Inn and tried to hitch a ride down the mountain. No one was going my way, so I kept going until the bridges scared me too much in the rapidly decreasing light and cold. I was lucky that a former WCU runner stopped and gave me a hitch back to W. AVL! I will say that my shortened ride was still quite 'epic' due to the beauty of it all.

My parents were in town this weekend, so I got out for a quick, cold, and wet ride in Bent Creek on the 'cross bike yesterday followed by a ride through Mills River with Chris and Jacob today. Man was it windy today! While neither yesterday nor today were super-long or hilly, the conditions made both rides tough mentally. When you're riding down the road just trying to keep your bike in a straight line as the wind whips around you it's pretty intense! That being said, the sky was beautiful, as were the leaves and it was great to get out with some friends and enjoy the local roads. I hope you're doing the same!

Next weekend are my first 'official' cross races of the year in Cary and Raleigh. Wish me luck and have a great week!

Dopers Suck

This guy's an asshole (he's the one that won the FBCC RR): http://velonews.com/article/98978/houston-based-amateur-accepts-doping-suspension

Houston-based amateur accepts doping suspension

By Charles Pelkey

Published: Oct. 6, 2009

The U.S. Anti-Doping Agency announced Tuesday that Houston-based Category 1 racer Mitch Comardo (Bike Barn) has been suspended for two years after testing positive for several prohibited substances.

A urine sample collected out-of-competition from the 22-year-old Comardo by USADA on August 24 contained Tamoxifen and its metabolite 4-hydroxytamoxifen, Anastrozole, Letrozole and Clomiphene, each of which is in the class of “hormone antagonists and modulators.” The sample also tested positive for human Chorionic Gonadotrophin (hCG), which is in the class of “hormones and related substances” and is classified as an anabolic agent.

While the tests revealed the presence of several prohibited substances, Comardo told VeloNews that their only possible source was a commercially available supplement he would only describe as “a natural testosterone enhancer.”

Comardo said that in August of this year he made “an uneducated mistake” in taking a substance “based on how my body was feeling at the time. I should have known what was in it, but I didn’t.”

“That’s not an excuse,” he said. “I made a decision to use something and I have to deal with the consequences. It’s my duty as a cyclist to know what it is I’m taking. I didn’t do that.”

Each of the substances is prohibited under the USADA Protocol for Olympic Movement Testing and the rules of the UCI, both of which have adopted the World Anti-Doping Code (“Code”) and the World Anti-Doping Agency Prohibited List.

According to USADA, Comardo admitted the rule violation and accepted a two-year suspension after learning of the results. By not contesting the case, Comardo avoided a longer suspension for aggravating circumstances based on the presence of multiple substances in his urine sample.

Comardo said, however, that his willingness to accept the penalty and not challenge test results had nothing to do with the possibility of a longer suspension.

“I pled the way I did because I accept that I made a mistake,” he said. “I know it doesn’t look like I’ve been honest, but honesty is what drove me to accept the suspension. I did something wrong and I have to accept the consequences of that.”

Comardo’s two-year period of ineligibility began on September 24, 2009, the date he accepted a provisional suspension. As a result of the doping violation, Comardo has been disqualified from all competitive results achieved on and subsequent to August 24, 2009, the date the sample was collected, including forfeiture of any medals, points, and prizes.

Comardo said that he will continue to ride for the next two years and focus on staying fit. He will be 24 years old when his suspension expires in 2011.

"Racing is a passion and racing is what I do,” he said. “It’s going to be tough two years … but I’m not looking for sympathy when I say that. It’s my mistake. I have to be willing to accept the consequences of my actions, both for myself and for cycling. We all have that responsibility.”

Austin City Limits '09

Each year for our anniversary my wife and I go to a different location for a long weekend. Our first anniversary was Asheville, second was Napa for a bike tour of the valley, and this year was Austin for Austin City Limits music festival! We stayed with Jess' friend, and former roommate, Lisa. Such a gracious host, she had homemade scones waiting for us when we arrived! As soon as we got there Wednesday we headed for bed to rest up for our long weekend ahead.


Thursday, Day 1, saw us head downtown to the Visitors' Center for a tour of Austin. We'd booked a Duck Tour, and were, by far, the youngest on the tour. We are a little lame like that. However we love walking tours or this type of thing to get a quick idea of the feel and history of a city, and the Duck Tour didn't fail us. We got to see downtown, complete with historic buildings, monuments, UT, Lake Austin, etc. It was cool to hear about Texas and Austin history and to see some high end real estate! After the tour we headed to South Congress Cafe in the South Congress district, otherwise known as SoCo for it's shopping, eateries, and art. Fantastic meal! Afterwards it was on to Mellow Johnny's - Lance Armstrong's bike shop. This was on my list of places to see in Austin and it didn't disappoint. While I've been a luke-warm Armstrong fan over the years, I've really come to admire what he's done in the last few years and was really impressed by this place! Upstairs was a sweet bike shop, retail area, cafe, and pseudo-museum with Armstrong's yellow jerseys, pictures, and bikes. I even ran into Stephen Roche while getting a coffee! Downstairs Kevin Livingston has his training studio replete with Computrainers, as well as a pro shop with wheels and assorted $5000+ bikes. We rolled out of Mellow Johnny's and headed back to pick up Lisa for dinner at Chuy's - another Austin landmark. Chuy's serves authentic Tex-Mex in a laid-back environment and I started with a margarita before moving onto a dinner of a stuffed avocado (hell yeah) and a Shiner Bock. For dessert we head back to SoCo for ice cream at Amy's, browsing the tents at First Thursday, and checking out some of the freaks (I felt like I was back home in Asheville)!

Friday we slept in before getting in a nice workout before grabbing a quick lunch and then taking the bus downtown to ACL. We decided to only hit one day of the festival since the three day pass was expensive, the weather unpredictable, and there was more for us to do in Austin than just music. However Friday turned out to be the best combination of music and weather with a high of 80, partly sunny weather, and bands like Pheonix, John Legend, the Yeah Yeah Yeahs, and Kings of Leon playing. We got to hear several bands, sample some more great Austin food (chicken Avocado cone anyone?), and see way too much pot being smoked . . . The bands were awesome, the crowds massive, and the porta-johns full. The worst part of the day was trying to get home on the re-routed bus after the show and we ended up phoning Lisa's sister for a lift home.

Saturday I was under the weather - literally and figuratively as we awoke to rain, and I woke to a sore throat and swollen glands. Probably a combination of the year's highest mold counts in "The Allergy Capital of the World" and all the dust I inhaled the day before! Jess and Lisa head to The Salt Lick for some of the best BBQ in Austin and I rested for a couple of hours. After they returned we resorted to plan B for the day (Plan A was to hit the lake with Lisa's parents) and headed back downtown. First up was the Texas State History Museum which was quite interesting. Seeing how Texas came to be over the years was pretty amazing - 6 countries laid claim to the state at one time or another! After information overload we headed to Whole Foods' flagship store for a smoothie, and to walk the acres of the store; it was unbelievable, and actually had a map to help you navigate! After a brief recharge, Lisa showed us Livestrong's new LEED-certified headquarters in the 'up and coming' East Austin. Jess was interested in the architecture and it was cool to see something that has come to mean a lot to me - Livestrong. Afterward we headed home to get ready for a dinner at Wink and drinks at Six Lounge. Wink is a phenomenal restaurant that serves food from local vendors and farmers and has a cool ambiance. I had venison, Jess the quail, and Lisa a lemon sole. All outstanding! It was the perfect end to a great trip to Austin.

We flew out first thing Sunday morning, but we will surely return. A big thanks to Lisa for her house, her car, and her company!

Race Report: Bent Creek Cyclocross

A week of rain prepared the course in Bent Creek's 'Fun Park' for a sloppy day of local racing today! Will Black and friends laid out a sweet, fast, technical, muddy course for us to race on today. The great thing is that 'cross is even more fun in the rain and mud, and no cancellations like at the track!

After pre-riding the course I decided to put my aluminum wheels on instead of my Super Ego carbon wheels, due to the preponderance of rim-eating roots on the course. An extra 10psi also helped to limit the damage, although it probably slowed me down in the mud later in the race. As we lined up, all the local heroes where there: Andy Applegate and Will Black, Globlabike's cross team, Rennaisance Bikes, NCCX, Boone Black Cat, riders from Knoxville, as well as some others who made the racing exciting today! My teammate Jacob didn't make it since, apparently, he melts in the rain ;)

I got a good start and was top 3 going into the first set of turns. I was able to maintain 2nd for a lap before being passed on lap 2 by Andy Applegate, Dave Forkner, and Josh Whitmore (Will led us all . . .). It was the deep mud that was sucking my energy as well as the power climbs which I haven't been training for. Each time we hit the muddy sections I lost a few feet, and going through the singletrack, my better judgement slowed me down as I tried to avoid trees with fogged-up glasses. I was able to battle back up to Josh and pass him for a lap, but my effort ended as I pulled a page out of grade school summer fun and did a Slip-n-Slide into the grass field coming off the steep drop from the woods! Fortunately I was no worse for the wear, except that I knocked the wind out of myself. I have to say that it was worth it though! However, Josh passed me, and during the ensuing lap, my low-back started to feel the effects of not enough time in the woods. I faded to 5th and maintained that position 'til the finish, while Josh caught Dave and ended up in 3rd, behind Will and Andy. Great course, great riders, great fun!

Check out pictures of the sloppy mess that I was after the race (http://www.flickr.com/photos/thefunpark/sets/72157622301306539/with/3940955323/). . . lucky us, the Fun Park had a hose which we used to strip the 1" thick mud off of our bikes and bodies! At home I turned the hose on my bike, and our dual showerheads on my body to remove the remaing grime. While cross races are shorter, if you add the time it takes to clean the bikes, then it's like doing a 3hr road race!

A special thanks to Jeff at Trek for getting me a cross bike so quickly! This race was my first ride ever on the bike and it performed flawlessly! And, as always thanks to all of our great sponsors:

Industry 9, Trek, Hutchinson, Liberty Bicycles, Rudy Project, Honey Stinger, Dr. Miller, PML, Eco Concepts Realty, ABRC, Champion, Velosports, and Affordable Home Inspections

What are you on?

I might not look like I'm on the juice, but my diet definitely helps increase HGH levels. Here's some more info from the Paleo Diet website:

Human Growth Hormone: The Pros and Cons by Wiley Long

Human growth hormone (GH), as you might suspect, is necessary for childhood and adolescent growth. Youthful levels of GH promote a healthy metabolism and an optimal ratio of lean muscle tissue to body fat. Among adults, GH deficiency is associated with excess body fat, and a decrease in extra cellular water volume1. Those with GH deficiency may also have a lower bone mineral content, lipid abnormalities, decreased insulin sensitivity, and decreased fibrinolysis1. The process by which a fibrous protein (fibrin) involved in the clotting of blood is broken down is known as fibrinolysis. Lipid refers to a fatty substance in the blood. A lipid disorder increases your risk for atherosclerosis, and thus your risk for heart disease, stroke, high blood pressure (or hypertension), and other health problems. Reasons for growth hormone deficiency Several studies have shown that the amplitude of GH pulses (GH is released from the pituitary gland in a pulsatile manner2) is reduced for both men and women as we age3. For men, GH secretion declines 50% every 7 years beyond 18-25 years of age2. This aging effect on the 24-hour mean serum GH is twice as great for men as it is for pre-menopausal women, so estrogens may limit the decline in GH2. Obese individuals, however, show profound suppression of GH secretion at any age2. Poor nutrition, inadequate sleep, and lack of physical fitness can also contribute to a decline in circulating GH that is independent of age4. Risks of growth hormone therapy GH replacement injections can cost up to $10,000 a year. Unfortunately, such GH treatments have been linked to increased risk for developing soft tissue edema, joint pain, carpal tunnel syndrome, and gynecomastia (abnormally large mammary glands in males)5. Safer, less expensive alternatives There are healthier and less costly ways to increase your GH levels. These include weight management, exercise, healthy sleep habits, reduction of high-glycemic-load carbohydrates, and specific nutrients. The Paleo Diet can be very helpful for increasing GH levels. This way of eating maintains the correct balance of calories from carbohydrate, protein, and fat to improve blood-lipid profiles, and lipid abnormalities are associated with GH deficiency. This balance also reduces your risk of heart disease, stroke, and high blood pressure because a lipid disorder increases your risk for atherosclerosis. Emulating the amount of daily energy that our hunter-gatherer ancestors obtained from carbohydrate, protein, and fat also helps you to feel fuller, and burn more calories. This is key to managing your weight, and obesity can suppress GH secretion at any age. Other aspects of the Paleo Diet also help with weight management. The diet supplies nutrient-dense foods, while avoiding refined grain, sugar, and vegetable oil. Although these offer few vitamins, minerals, or phytochemicals, they contribute more than 36 percent of the energy in the average American diet. The Paleo Diet also offers another key strategy to help maintain optimum weight and increase GH levels. It reduces high-glycemic-load carbohydrates that contribute to obesity and suppress GH secretion. While GH deficiency is associated with below normal bone mineral content, the Paleo Diet helps to reduce the risk of osteoporosis. By maintaining an optimum sodium-potassium ratio, the diet not only reduces the risk of osteoporosis, but that of hypertension, stroke, kidney stones, gastrointestinal-tract cancers, and asthma as well. Specific nutrients shown to increase GH levels Even a relatively small amount (2,000 mg) of the amino acid glutamine has been shown to boost plasma GH levels6. Glutamine occurs naturally in many Paleo Diet foods, including meat (3 ounces of meat contain 3 to 4 grams of glutamine), fish, and eggs. Glutamine is also highly concentrated in raw cabbage and beets. Be aware that cooking can destroy glutamine, particularly in vegetables. Another amino acid, arginine, can increase the release of GH when the body is at rest. Combining arginine intake with exercise boosts GH levels even more7. High in protein, the Paleo Diet supplies many protein-rich foods that contain arginine. This includes eggs, meat8-10 (grass-fed beef, chicken, lean pork, turkey, and wild meat), nuts, (almonds, Brazil nuts, cashews, coconuts, hazelnuts, pecans, pinenuts, pistachio nuts, and walnuts), seafood (salmon, shrimp, and tuna), and seeds (flax, pumpkin, sesame, and sunflower seeds). Raw garlic, onion and watermelon also contain arginine. Helping Yourself The Paleo Diet can help you get the nutrients that increase GH levels without the inherent risks or expense of GH therapy. Maintain the right balance of calories from carbohydrate, protein, and fat. This helps improve lipid profiles, stops obesity-related lowering of GH levels, and reduces the risk of heart disease, stroke, and high blood pressure. Eliminate high-glycemic-load carbohydrates, cereal grains, sugar, and vegetable oil. This helps optimize your weight, which improves GH secretion. Maintain an optimum sodium-potassium ratio. This reduces the risk of osteoporosis (from GH deficiency-related lower bone mineral content), hypertension, stroke, kidney stones, gastrointestinal-tract cancers, and asthma. Increase consumption of foods with glutamine and arginine. Beets, cabbage, eggs, fish, garlic, lean meats, nuts, onions, seafood, seeds, and watermelon contain these amino acids that help GH levels. With the help of nutritious foods, the Paleo Diet can improve GH levels and provide many other health benefits. Next time, we’ll take a look at how antioxidants fight the damaging effects of free radicals, and what are the best sources of antioxidants. We'll also show you how to make fun, non-alcoholic drinks for parties.

Race Report: 100k Classic

By Thomas Smith:

The day started off at 5am(a lil early for my race blood) but we also were staying 30min from the race start, so I decided next year the race hotel sounds great!

Jason, Andrew and I started with 120+(?) guys racing for $15,000 that paid out top 35. I only knew of the race from stories, and checking past results told me that it was going to be a stacked field. The weather was nice and pleasant which is some what unusual for Atlanta this time of year. The first few laps were pretty mild, a few guys thought that an early brake might work this year and gave it a go. I was a bit eager myself by the 3rd lap and started playing at the front for the next lap and half. It was apparent that nothing was going to stick, or at least I thought; 3 guys had managed to break off from the consistent attacks on the first few laps. Aerocat seemed to be the dominant force in numbers for the day and were trying to pull everything back. The pace was up and down for the next several laps, and then the bell rang with 6 laps to go. The pace went up and my computer was telling me that this was the fastest lap yet. The one hill in the race was starting to take it's toll on the field and every lap more and more riders were dropping off. The group finally reeled in the 3 that had snuck off the front earlier, with about 3 laps to go. Jason and Andrew both were feeling their way through the pack, and with 2 laps to go I checked in with both to see how they were feeling. I started edging back into the top third of the field with Andrew beside me, and with one to go it was on! We were stringing out single file. I had heard of the sharp left into the finish, so I started preparing for that, but then we hit the last little hill and I heard nothing but bikes on pavement behind me. My first reaction was to look for Andrew... "sweet he's still here!", then the sharp left another rider went down forcing the group to split wide...and then...the hill! I heard everyone scrambling to shift as quickly and powerfully as they could and the sprint was on. It was the fastest finish I have ever been a part of, as I came across the line the crowd was cheering so loud it gave me chills. I thought "25th", but when your going that fast you really can't tell where you are! I finished 35th - last spot for money with Andrew around 40th, and Jason getting stuck behind the crash on the hill placed not far behind.

It's a race that I came away thinking "I really didn't like the 7am start, but with a few more guys next year we will do a lot better!! I look forward to it!

As always, thanks to our sponsors, who without their support we couldn't do this!

Industry 9, Trek, Hutchinson, Liberty Bicycles, Rudy Project, Honey Stinger, Dr. Miller, PML, Eco Concepts Realty, ABRC, Champion, Velosports, and Affordable Home Inspections

It Has Begun: Hendersonville CX #1 Race Report

I'm talking about the 'cross season baby! This evening we were greeted by rain started around 3PM and some ensuing torrential downpours in the Asheville/Hendersonville area. Perfect for the first 'cross race of the season right? The venue was Fletcher Park and the course was good for me; pretty flat, grassy, 2 dismounts, some tight turns, and lots of time for me to push a big gear and roll. The start was a little bumpy - and I mean elbows, not rocks! A self proclaimed 'wussy' cut me off and elbowed me going into the 2nd left-hander, so I had to take satisfaction in beating him and his teammates during the rest of the race! I ended up top 10 after a few turns and after a lap was top 5. Surrounded by Dave Forkner, Josh, and their teammates, Matt from Mars Hill, Jacob, and Nathan Wyatt, I sat in for a bit and noticed that Will Black was riding away the rest of us, so I rode around the others and began an attempt to chase him down.

Even on his single speed, Will was super-smooth and he put about 15 seconds into me that I was never able to regain over the next 10 laps. He actually opened the gap as I tried to shed my glasses, but ended up almost dropping them! I pulled some time back on the flat, grassy sections, but his suberb skills allowed him to maintain his gap as I struggled over the barriers and then get clipped back in. (Anyone want to practice with me??) I ended up 2nd, Jacob was top 10, and overall it was a fun, muddy, grassy race, and I look forward to the next couple in the series!

A big thanks to all of our sponsors as we head toward the end of our season: (and a special thanks to Ned and Cameron for putting on this great series)

Industry 9, Trek, Hutchinson, Liberty Bicycles, Rudy Project, Honey Stinger, Dr. Miller, PML, Eco Concepts Realty, ABRC, Champion, Velosports, and Affordable Home Inspections

The Death of Hardtail Mountain Bikes?

Well I just got a full-suspension mtb if that helps the argument:

http://velonews.com/article/97597/despite-the-world-s-results-velonews--matt-pacocha-says

Plastic bottles to be banned from NC landfills

While not a fan of government intervention, I view this as a positive:

Plastic bottles are banned from North Carolina's landfills starting Oct. 1.

The ban is meant to help satisfy the growing demand for plastic by recycling bottles, said the Department of Environment and Natural Resources. North Carolina recovers fewer than one in five plastic bottles generated in the state despite having large processors of such materials, the department said.

Orange County leads the way in recovery of the bottles with 29.42 pounds recovered per person. Top in Western North Carolina for recovery is Mitchell County with 10.53 pounds, followed by Yancey County with 7.50 pounds.

Buncombe County recovers 4.1 pounds per person, just above the state average of 3.81 pounds.

Four counties statewide, including Graham, do not collect plastic. Of those in WNC that do collect, the lowest collection was Cherokee County with 0.76 pounds per person.

http://www.citizen-times.com/apps/pbcs.dll/article?AID=/20090909/NEWS01/909090319

Getting Ready for 'Cross

After an almost 2 month racing hiatus (French Broad Stage Race to the Chimney Rock hill climb last weekend), I'm back in the thick of training - this time for 'cross season! The first race is on Wednesday in Hendersonville (check out the flyer here: http://www.abrc.net/documents/wedcx2009.pdf).

I've been doing a few things to get ready for the season:
1. I took a 2 week break after the FBCC to let my body and mind recover before hitting the training hard again.

2. Started a build period in August which basically took me back to March-May's training. This had me doing threshold/sweet spot work last month, VO2 work this month, and next month will be racing and cross-specific workouts during the week.

3. Preparing my equipment. I just picked up some tubular tires this week that I finished gluing on to my Industry 9 Super Ego wheels. This will take my bike to a whole new level. The question is now: will my fitness match my bike? You can bet I'll be working on it!

Vitamin D & the Flu

Vitamin D and H1N1 Swine Flu

So far, Swine flu, H1N1, has killed thirty-six children in U.S. and analysis of CDC data indicates Vitamin D deficient children at higher risk of death.

I’m not sure I can do this, watch our children die this winter from what may be a preventable disease, influenza, I’m not sure I’m strong enough. A few minutes ago, the CDC issued a report on Swine flu deaths among children; thirty-six U.S. children dead so far this season and the season hasn’t started yet. The dead children were much more likely to be Vitamin D deficient; but the CDC did not realize they discovered this. However, anyone familiar with the Vitamin D literature will recognize it.

The clue: almost two-thirds of our dead children had epilepsy, cerebral palsy, or other neurodevelopmental conditions like mental retardation. What do we know of these neurological conditions? All are associated with childhood Vitamin D deficiency; I won’t bore you with the references but anyone who has ever cared for these children know it; anyone who has studied these diseases on Medline knows it; anyone who has one of these kids know it; these kids just don’t go in the sun very much. If they do live at home and go outside, parents use sunblock because the child is so vulnerable, never robust. In addition to sunlight deprivation, many of these kids take anticonvulsant drugs, which lower Vitamin D levels.

One more thing, thirty-six dead kids so far this season and the season has not yet started. Over the last 4 years, around 100 American kids have died of the flu during flu season; this year the toll is 36 before the season has started.

Read the full newsletter here:
http://www.vitamindcouncil.org/newsletter/vitamin-d-studies-of-interest.shtml

Only in Asheville: New Hilton Puts Focus on Green

I'm a fan of Hilton and LEED, so this is kind of cool, even though I'm luke warm on the Town Square in South Asheville:
http://www.citizen-times.com/apps/pbcs.dll/article?AID=/20090827/NEWS01/908270327

Primal Challenge Week 4

Monday:
B - Banana, dark chocolate covered almonds
S - Greek yogurt, berries, almonds
L - Turkey/lettuce wrap
S - (on bike) Clif bar, energy drink, protein shake w/ green drink & fish oil
D - Bison meatloaf, carrot/broccoli mash, sweet potatoe, dark choc.
Workout: 1.5 hours on bike w/ 45 minutes of tempo

Tuesday:
B - chicken salad, apple, pineapple
S - Honey stinger protein bar
L - Pulled chicken w/ salsa
S - KIND protein bar
D - Salmon, salad
Workout: yoga


Wednesday:
B - Shake/banana (post ride), omelet, grits
S - Apple
L - Kale salad w/ tofu nuggets
S - Clif Mojo Bar
D - Pork stir fry, Belgian beer, dark choc
Workout: 30 minute ride on TT bike + Cyclocore abs

Thursday:
B - Homemade muesli w/ berries
S - Apple
L - Grilled salmon, spinach, heirloom tomatoes
S - Honey Stinger Protein Bar
D - Bison meatloaf, sweet potatoe
Workout: River TT

Friday:
B - Honey Stinger Protein Bar
S - Apple, trail mix
L - Chicken salad, salad roll
S - Clif Mojo bar, green drink, fish oil
D - Asheville Brewing Old School Pale ale, pork stirfry, dark chocolate

Livestrong Philadelphia

With the help of some great friends and family I raised $3845 in personal donations plus a $5000 corporate donation for a total of $8845! I want to thank everyone who supported me and my mom this weekend! By the way, the event, with over 6500 participants raised $3.2M!! If you forgot, or still want to donate, you can do so here:http://philly09.livestrong.org/chlarsen
Also, please take a look here to sign the World Cancer Declaration: http://www.livestrongaction.org/node/155461

The weekend started Thursday night with a drive to Blacksburg where Jess and I stayed in my sister's room at my 'old' friend Chris Pohowsky's house. We learned that Thursday was the first day back for the students and were a bit worried that our plan of dinner at The Cellar would be too onerous with all the students, but we got a table and split a spinach salad and pita pizza, just like the old days, Also had a great beer from a new local brewery outside of Blacksburg. Chris met us for a drink and then we joined him at his house for a dessert of organic ice cream and fresh berries. Chris was a gracious host and even let me drink a couple of his fantastic home brews! He left for a movie and John Delong stopped by for a quick visit before we headed to bed (Jess and I that is).

I woke up early Friday and took Jackie for a walk around Blacksburg and coffee at Mill Mountain. After catching up on e-mail and seeing another old friend, I got Jess up and headed to Gillie's AND Bollo's for a fantastic breakfast before hitting the road for my parents' house. Unfortunately it took us almost 7 hours since D.C. Drivers start running into each other when the rain falls! However a warm greeting from Mom, Marty, and Erin. We grilled a porterhouse, that we picked up at Whole Foods, from a farm in Mcgaheysville, VA along with some sweet potatoes, eggplant, and a big salad.

Saturday started with a short bike ride with Erin and Marty to Annapolis and back to open the legs up for Sunday (it's not a race). We got back, had a light lunch and jumped in the car to head to Philly. We stayed downtown and planned to walk to dinner at a tapas restaurant. However as a downpour ensued we decided to take a cab and ended up a The White Dog - a restaurant that specializes in local Philly fare. My sister Jess and I had beet salads, Spring lamb from Lititz (where I won a race as a junior), fennel encrusted tuna, and Amish chicken, with sides that included fingerling potatoes, heirloom tomatoes, and artichokes. And I had a beer from a local brewery (of course). It was a fantastic meal, only to be topped by the walk home in the rain with my wife and sister. And contrary to popular belief, I did not melt . . .


Sunday came at 5AM and the main event! We headed to the start of the ride. The cars lined up for miles as over 7000 people jockeyed for position on the little 2 lane road! It was a fairly casual start and I rolled out with my friends Arch and Sarah Mckown who inspired me to do the event in the first place. Jess and Erin were troopers for getting up so early and actually jumped in to do the 5k walk after we rolled out! I moved toward the front of the ride to avoid some silliness and up the first decent climb ended up with John 'College' Korioth - one of Lance's close friends. Lance was finishing the Tour of Ireland and didn't attend this year. We ended up riding together for the next 30 miles before I turned around to ride the rest with Arch and Sarah (who were on their new tandem). We had a great time and stopped at a couple of rest stops to enjoy ourselves. As we rolled out of the last stop I noticed College rolling up with the lead motorbike and we finished the last 20 miles at a rapid pace (the guy is a former national champion, but was hampered by the fact the his front derrailleur wasn't working and he finished the ride in the small ring!). I cleaned up, grabbed a quick bite and hit the road for my parents house once again for dinner and some family time.

So, after 1400 miles in the car, about 100 on the bike, 6 Starbucks stops, 4 tanks of gas, some great food, friends and family, I'm concluding my weekend with a quick ride before heading back to work tomorrow at 7AM!

Thanks to all my sponsors whose equipment and clothing I used, but more importantly, all those who supported the Livestrong ride. It was an emotional experience, brought hope and inspiration to my mother and I, and helped raise money for a cause that will help inumerable people. A special thanks to Arch who invited me to do it for 3 years, and didn't give up! I will do it again next year with the goal of bringing a team to the event and raising over $10,000!

Jackson Park Cross Series is Here!

http://www.abrc.net/documents/wedcx2009.pdf

A win for WNC

A win for WNC: http://www.citizen-times.com/apps/pbcs.dll/article?AID=/20090819/NEWS01/908190310

Court: TVA must continue to curb pollution

Judge: Gear can be installed on time

By Clarke Morrison

A federal judge in Asheville rejected a request by the Tennessee Valley Authority for a delay in installing controls on air pollution that blows into Western North Carolina.

U.S. District Court Judge Lacy Thornburg denied a motion by the utility to put off construction of scrubbers and other equipment at four of its power plants until the appeal of a lawsuit is settled.

In arguing for a stay of Thornburg's ruling in January setting emissions limits and timetables for the installation of pollution control equipment, TVA argued the order “poses a real and substantial threat to system reliability that can only be minimized at a great, irreversible cost to TVA and its customers.”

But N.C. Attorney General Roy Cooper contended in a court filing that a delay of two to three years while the appeal is resolved would needlessly prolong the damage caused to residents and the environment by pollution emitted from TVA plants.

“TVA should not be awarded a stay based on its own delay in moving forward with controls required to abate significant public health and environmental concerns,” Cooper said.

In a ruling last week, Thornburg sided with North Carolina.

“Simply put, the court finds the evidence presented at trial supports the conclusion that TVA can install all of the pollution controls required by the judgment within the time period provided,” the judge said.

Avram Friedman, executive director of the Canary Coalition, said that while Thornburg's original ruling was not everything that environmental groups had hoped for, the rejection of TVA's request could help to improve air quality in Western North Carolina.

“It is certainly a step in the right direction, and it could make a huge difference for Asheville,” he said.

Monitors at Bent Creek recorded six yellow, or moderate, ozone levels between April 1 and Aug. 13, according to the WNC Air Quality Agency. There have been no orange, red or purple ozone days recorded in WNC so far this year, according to the agency.

There was one day recorded at Bent Creek in 2008 that exceeded federal ozone limits for sensitive groups.

Cooper sued TVA in 2006 to force reductions in pollutants from the utility's power plants that drift over the mountains into North Carolina.

Thornburg sided with Cooper following a 12-day trial last summer in Asheville. The measures are needed to clean up air pollution that harms the health of North Carolina residents, obscures mountain vistas and damages forests, Thornburg said. He ordered that improvements to the four plants closest to North Carolina be in place by the end of 2011.

Citizen-Times staff writer Nanci Bompey contributed to this report.

Primal Challenge Week 3

OK, last 2 weeks - time to really pare down and get clean!

Monday (8/17):
S - (on bike) Clif bar, energy drink
B - Protein shake + Greek yogurt w/ blueberries, raspberries, granola
L - Tilapia + grilled veggie salad
S - trail mix, green drink, fish oil
D - Grass fed, free-range steak, grilled veggies, salad, dark chocolate
Workout: Climb up Mt. Pisgah (about 45 minutes at threshold), + Cyclocore abs
Notes: I also sat in the sun for 30 minutes while playing ball with Jackie

Tuesday (8/18):
B - Eggs, oatmeal, peanut butter, milk, banana (pre-ride meal)
S - (on bike) Clif Bar, energy gels and drink
S - (post ride) Recovery shake, Gatorade,
D - Seared fois gras, grouper over arugala and fingerling potatoes, three bites of chocolate cake, a slice of bread, and a glass of Chardonay (all courtesy of Southside Cafe! www.southsidecafeasheville.com)
Workout: 3 hour mountain bike ride in Pisgah!!
Notes: A few items about today - since I had a long ride, I needed more carbs before, during and after. Also, it was my 'anniversary' today so Jess and I went out to dinner to celebrate!

Wednesday (8/19):
B - Protein shake, strawberries
S - Greek yogurt w/ raspberries, blueberries, almonds
L - Salad w/ salmon, raspberries, blueberries, blackberries
S - Trail mix, green drink, fish oil, kambucha
D - Salad w/ tomatoes (out of the garden), walnuts, blue cheese, grilled grass-fed, free-range steak, dark chocolate
Workout: 2 x 20/5 Sweet Spot intervals on TT bike (on empty stomach) + Cyclocore

Thursday (8/20):
B - Protein shake, strawberries
S - Greek yogurt w/ raspberries, blueberries, almonds
L - Salad w/ salmon, raspberries, blueberries, blackberries
S - Trail mix, green drink, fish oil, kambucha
D - Salad w/ tomatoes (out of the garden), walnuts, blue cheese, grilled grass-fed, free-range steak, dark chocolate

Please read this:

The Whole Foods Alternative to ObamaCare

Eight things we can do to improve health care without adding to the deficit.

By JOHN MACKEY

"The problem with socialism is that eventually you run out
of other people's money."

—Margaret Thatcher

With a projected $1.8 trillion deficit for 2009, several trillions more in deficits projected over the next decade, and with both Medicare and Social Security entitlement spending about to ratchet up several notches over the next 15 years as Baby Boomers become eligible for both, we are rapidly running out of other people's money. These deficits are simply not sustainable. They are either going to result in unprecedented new taxes and inflation, or they will bankrupt us.

While we clearly need health-care reform, the last thing our country needs is a massive new health-care entitlement that will create hundreds of billions of dollars of new unfunded deficits and move us much closer to a government takeover of our health-care system. Instead, we should be trying to achieve reforms by moving in the opposite direction—toward less government control and more individual empowerment. Here are eight reforms that would greatly lower the cost of health care for everyone:

• Remove the legal obstacles that slow the creation of high-deductible health insurance plans and health savings accounts (HSAs). The combination of high-deductible health insurance and HSAs is one solution that could solve many of our health-care problems. For example, Whole Foods Market pays 100% of the premiums for all our team members who work 30 hours or more per week (about 89% of all team members) for our high-deductible health-insurance plan. We also provide up to $1,800 per year in additional health-care dollars through deposits into employees' Personal Wellness Accounts to spend as they choose on their own health and wellness.

Money not spent in one year rolls over to the next and grows over time. Our team members therefore spend their own health-care dollars until the annual deductible is covered (about $2,500) and the insurance plan kicks in. This creates incentives to spend the first $2,500 more carefully. Our plan's costs are much lower than typical health insurance, while providing a very high degree of worker satisfaction.

• Equalize the tax laws so that employer-provided health insurance and individually owned health insurance have the same tax benefits. Now employer health insurance benefits are fully tax deductible, but individual health insurance is not. This is unfair.

• Repeal all state laws which prevent insurance companies from competing across state lines. We should all have the legal right to purchase health insurance from any insurance company in any state and we should be able use that insurance wherever we live. Health insurance should be portable.

• Repeal government mandates regarding what insurance companies must cover. These mandates have increased the cost of health insurance by billions of dollars. What is insured and what is not insured should be determined by individual customer preferences and not through special-interest lobbying.

• Enact tort reform to end the ruinous lawsuits that force doctors to pay insurance costs of hundreds of thousands of dollars per year. These costs are passed back to us through much higher prices for health care.

• Make costs transparent so that consumers understand what health-care treatments cost. How many people know the total cost of their last doctor's visit and how that total breaks down? What other goods or services do we buy without knowing how much they will cost us?

• Enact Medicare reform. We need to face up to the actuarial fact that Medicare is heading towards bankruptcy and enact reforms that create greater patient empowerment, choice and responsibility.

• Finally, revise tax forms to make it easier for individuals to make a voluntary, tax-deductible donation to help the millions of people who have no insurance and aren't covered by Medicare, Medicaid or the State Children's Health Insurance Program.

Many promoters of health-care reform believe that people have an intrinsic ethical right to health care—to equal access to doctors, medicines and hospitals. While all of us empathize with those who are sick, how can we say that all people have more of an intrinsic right to health care than they have to food or shelter?

Health care is a service that we all need, but just like food and shelter it is best provided through voluntary and mutually beneficial market exchanges. A careful reading of both the Declaration of Independence and the Constitution will not reveal any intrinsic right to health care, food or shelter. That's because there isn't any. This "right" has never existed in America

Even in countries like Canada and the U.K., there is no intrinsic right to health care. Rather, citizens in these countries are told by government bureaucrats what health-care treatments they are eligible to receive and when they can receive them. All countries with socialized medicine ration health care by forcing their citizens to wait in lines to receive scarce treatments.

Although Canada has a population smaller than California, 830,000 Canadians are currently waiting to be admitted to a hospital or to get treatment, according to a report last month in Investor's Business Daily. In England, the waiting list is 1.8 million.

At Whole Foods we allow our team members to vote on what benefits they most want the company to fund. Our Canadian and British employees express their benefit preferences very clearly—they want supplemental health-care dollars that they can control and spend themselves without permission from their governments. Why would they want such additional health-care benefit dollars if they already have an "intrinsic right to health care"? The answer is clear—no such right truly exists in either Canada or the U.K.—or in any other country.

Rather than increase government spending and control, we need to address the root causes of poor health. This begins with the realization that every American adult is responsible for his or her own health.

Unfortunately many of our health-care problems are self-inflicted: two-thirds of Americans are now overweight and one-third are obese. Most of the diseases that kill us and account for about 70% of all health-care spending—heart disease, cancer, stroke, diabetes and obesity—are mostly preventable through proper diet, exercise, not smoking, minimal alcohol consumption and other healthy lifestyle choices.

Recent scientific and medical evidence shows that a diet consisting of foods that are plant-based, nutrient dense and low-fat will help prevent and often reverse most degenerative diseases that kill us and are expensive to treat. We should be able to live largely disease-free lives until we are well into our 90s and even past 100 years of age.

Health-care reform is very important. Whatever reforms are enacted it is essential that they be financially responsible, and that we have the freedom to choose doctors and the health-care services that best suit our own unique set of lifestyle choices. We are all responsible for our own lives and our own health. We should take that responsibility very seriously and use our freedom to make wise lifestyle choices that will protect our health. Doing so will enrich our lives and will help create a vibrant and sustainable American society.

Mr. Mackey is co-founder and CEO of Whole Foods Market Inc.

http://online.wsj.com/article/SB10001424052970204251404574342170072865070.html

Asheville in the Washington Post

You may call it the "ComPost", but nevertheless, Asheville was mentioned this weekend:

http://www.washingtonpost.com/wp-dyn/content/article/2009/08/14/AR2009081401596.html

http://www.washingtonpost.com/wp-dyn/content/article/2009/08/14/AR2009081401600.html?sub=AR

Primal Challenge Week 2

Just over one week in. Feeling good, will see what the weight looks like as well, although the goal is not really weight loss, but eating healthy to fuel good workouts and energy in life!

Monday (8/10):
B - Greek yogurt w/ blueberries, almonds
S - Chicken salad and salad, Diet Mountain Dew (not Primal!)
L - Steak and sweet potato
S - trail mix, dark chocolate
D - Poblano chicken, onions, salad, salsa, avocado + Highland Organic Beer
Workout: Cyclocore strength training
Notes: I worked a solid 12 hours today. These days are the hardest to get up, workout, and then get home and eat healthy. All I want to do is have a beer and relax!

Tuesday (8/11):
B - Farm fresh eggs w/ swiss chard and tomatoes (from the garden!), a little cheese, and cherries
S - Clif Mojo Bar (not perfectly Primal, but pretty low in sugar), Diet Coke :(
L - Big, cobb salad, apple
S - trail mix, green drink, fish oil
D - Watercress salad, Bison meatloaf (bison from local farm in Candler: www.carolinabison.com), carrot/broccoli mash, coleslaw
Workout: 20 minute easy ride and stretch
Notes: I had a busy morning which meant even though I got a good breakfast I had to eat something quickly (the Mojo Bar). I carry these or trail mix for snacks usually if I'm in a hurry.

Wednesday (8/12):
B - Protein shake w/ green drink, Udo's oil, banaba
S - Greek yogurt w/ homemade granola
L - Greek salad w/ grilled chicken
S - trail mix
D - Salad w/ greens from the Farmers' market, walnuts, raisins, chicken, dark chocolate, home-brewed beer
Workout: 2 x 20 minute LT workout

Thursday (8/13):
B - Protein shake w/ green drink, Udo's oil, banana
S - Chicken salad, oatmeal w/ raisins, milk
L - Trail mix, chicken
S - Honey Stinger Protein bar
D - Bison meatloaf (bison from local farm in Candler: www.carolinabison.com), sweet potato, coleslaw
Workout: 3 x 13/6 climbing up the BRP. I've been doing most of my workouts first thing in the AM on an empty stomach (for at least the first hour). Studies suggest that this may stimulate increased mitchondrial density and increase endurance, much like riding 3+hrs. I don't have time for this, so . . .
Notes: Jess and I drove to Norfolk this afternoon/evening, so my meals were a little different than normal.

Friday (8/14):
B - Honey Stinger Protein bar, banana
S - (on bike) Clif Bar, energy drink, then Protein shake
L - Eggs, potatoes, salsa, apple, peanut butter
D - Chicken, salad
Workout: 10 x 'stomps' with 4 minute rest

Saturday (8/15):
B - Mojo Bar, peanut butter
S - Apple
L - Grilled steak salad
S - Green tea, trail mix, green drink, fish oil
D - Salmon, green beans, asparagus, mixed veggies, orzo, 1/2 piece of bread, carror cake, ice cream (this was my 'cheat meal' for the week)
Workout: Lots of walking and paddleboard in the Chesapeake Bay

Sunday (8/16):
B - Eggs, bacon, watermelon
S - Apple, nuts
L - Chicken, salad, grapes, walnuts
S - Whole Milk latte, Trail mix bar, green drink, fish oil, Kambucha
D - Halibut, mixed vegetables, dark chocolate

I like this guy! Good story!

http://www.citizen-times.com/apps/pbcs.dll/article?AID=/20090806/OUTDOORS/908060305/1019/outdoors

Primal Challenge Week 1

For those of you that know me, you know that I'm a big fan of Primal or Paleo eating. Since I'm starting the second phase of my year, and Mark's Daily Apple was starting his Primal Challenge on the same day, I thought I would give it a go. Check it out here: http://www.marksdailyapple.com/primal-blueprint-health-challenge/#more-6097

Here are my goals, and my journal for week 1:

Goals:

1. Reduce bodyfat to 5.0%
2. Limit grains, dairy, alcohol to 1x/day
3. Limit diet soda and sugar to 1x/week
4. 1hr daily without cell phone, e-mail, etc.
5. Perform strength/core work 3x/week.

Monday (8/3):
B - Protein Shake w/ banana
S - trail mix & cherries
L - Salad w/ grilled salmon
S - green drink, fish oil, trail mix
D - Grilled chicken, vegetables, brussel sprouts, strawberries (w/ ice cream), 1 glass wine
Workout - Bike: 2 x 20/5 at L4 power on the emotions in my 'new' basement!
Notes: took a nap in the hammock after work!

Tuesday (8/4):
B - Stinger Protein Bar & Banana
S - Energy drink/gels (on bike), Protein shake
L - Farm fresh eggs, organic chard, organic bison chorizo, cheese, potato, salsa
S - Green Drink w/ fish oil, handful of trail mix
D - Grilled pork chop, sweet potato, strawberries, 1 glass of wine.
Workout - Bike: 2.5hrs, climb up 151 to Mt. Pisgah and home, in the sun!
Notes: another 15 minute afternoon nap

Wednesday (8/5):
B - Protein shake w/ blueberries
S - Greek yogurt, blueberries, handful of homemade granola
L - Salad with sliced chicken, almonds, apple, Omega 3 raspberry vinaigrette
S - Green drink, fish oil, trail mix
D - Grilled salmon, sweet potato, salad
Workout - Bike: 1hr, 4 x 6/2 at LT 55rpm
Notes: I'm getting really good at these naps when I get home! Jackie (my dog) woke me up today though, by jumping up next to my head and barking!

Thursday (8/6):
B - Eggs w/ ham, cheese, green pepper, onion, bowl of berries (blueberries, blackberries, raspberries)
S - Hammer Bar & Diet Coke
L - Mixed green salad w/ corn, rotisserie chicken
S - Green drink, fish oil, trail mix
D - Date Night w/ Jess! Spinach salad, Ribeye (grass fed, free range of course), Salmon, Brussel sprouts, asparagus (Jess and I split each others), Local beer, Glass of wine, dark chocolate truffle (and for full disclosure I had a few bites of my wife's ice cream from Kilwin's downtown)
Workout - Cyclocore abs & hike w/ Jackie in Bent Creek
Notes: My 1hr w/o a cell phone today was in the woods . . . sweet

Friday (8/7):
B - Protein shake
S - Greek yogurt w/ blueberries, Latte
L - Mixed green salad w/ grilled salmon
S - Green drink, fish oil, trail mix
D - Turkey meatballs w/ carrot & broccoli mash: http://www.marksdailyapple.com/turkey-meatballs-with-broccoli-carrot-mash/ (oh and I'm drinking a beer right now: Highland Gaelic mmm . . .)
Workout - recovery ride in my new 'torture chamber' while watching Bill O
Notes: a nice 15 minute nap with my wife when I got home today

Saturday (8/8):
B - Honey Stinger Protein Bar & Blueberry scone from the Farmers' Market (not Primal!)
S - On bike: Energy drink/gels + recovery shake w/ Greens mix
L - Grilled veggie croissant from the Farmers' Market (I know, not Primal either, but everything else we got was!)
D - Sushi (there was some rice in there), 2 Highland Organic Cattail Peak Wheats, and a Liquid Truffle from the French Broad Chocolate Lounge
Workout - 3 hour mountain bike ride in Pisgah on my new bike - Hell Yeah! Check it out here: http://www.trainingpeaks.com/sw/QYPJDVN2TNEFXUBRLLVA3CDWBY
Notes: Read in the hammock, then a nap in between riding and dinner

Sunday (8/9):
B - Honey Stinger Protein Bar
L - Yogurt w/ blackberries and a bit of granola, Supergreen Drink (pre-ride meal)
S - On bike: Clif Bar + Energy drink/gels + recovery shake w/ Greens mix
D - Grass fed, free-range steak from Hickory Nut Gap Farm (http://www.hickorynutgapfarm.com/), homemade coleslaw, sweet potatoe wedges, watercress salad
Workout - 2 hour Road Ride, my favorite interval route: 3 repeats up the base of Mt. Pisgah
Notes: Yesterday and today were less than Primal. The weekend, plus working today kind of screwed me up, but no excuses. Not 'unhealthy', just not perfect. The goal this month is to get better!

You can see my journal entries here: http://www.marksdailyapple.com/forum/topic/larsen-primal-journal?replies=1#post-13238

The old 'A-Town'

Before we moved to Asheville we lived in the "Other A-town" - Arlington:

http://www.youtube.com/watch?v=4T1RMuoQnKo

2009 Part 2

Today was the first day of the second half of my season. Last year I started intervals in November in preparation for the 2008 season, and was going really well in January and February. However I got a little cold after a trip to Colorado, and struggled to regain my power. Then I moved to Asheville and working 60 hours a week (usually on my feet) and 6AM intervals really drained me. By May I was struggling and by July I was totally burned out. This year I decided to do a few things differently:

1. Start training in January after a break for the holidays. This would reduce the number of hourse I spent inside, in the dark, doing intervals, and would shorten the time to my planned peak in July. The downside would be that I wouldn't be in great shape in February and March.

2. Take a mid-season break at the end of July and do a second ramp for cyclocross season, with a planned peak for November. This would allow me to maintain good fitness into the winter, while enjoying the local mountain biking trails and 'cross races!

3. Hire a knowledgable coach that was more of an advisor - Andy Applegate has done a tremendous job at keeping me motivated and tweaking my workouts when needed. As a result I saw new peak power numbers all the way up until my break 2 weeks ago!

So, after 2 weeks off and a few too many beers, I was back at it this morning - on the trainer: 2 x 20s. I was doing these in the garage at my previous home, with no external stimulation except some music. Now I've got music, DirecTV, cycling.tv, and a temperature controlled environment! What more could you want? The intervals felt good, and not only did I get in a good workout, but I watched CNN AND Fox News - Fair and Balanced right?

I also got a new mountain bike last week and plan to do a lot of mountain biking this fall! I can't wait, as there are literally hundreds of miles of trails all over the WNC area. Needless to say, I won't need DirecTV to keep me entertained out there!