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!