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