Larsen's (web)Log

World Cyclocross Masters World Championships Race Report

2012-01-16T18:01:00.000-08:00

After such a bumpy few months, I didn't think things could get any bumpier, but I didn't bargain in a cold front that blew in Thursday night. After watching the weather for 2 weeks and hoping for 40 degree weather I pre-rode the course for 2 days in ankle-deep mud, rain, and snow and then watched as temperatures plummeted to the teens Thursday night. The wet, sloppy, muddy course, turned to a rock hard, rutted course as if wet concrete had set over

night. After a leisurely morning, my "pit boss", Marty, and I headed to the course around 10:30

to walk the course, warm up, and get ready for a

1PM start.

After parking, we walked the course and noted a few things. First, the race organizers had shortened the course, eliminated the treacherous muddy sidehill sector that riders were either running, or crashing on. Second, the course was frozen. SOLID. Riders were picking their way through the course, and even Scott Frederick that won the 35-39 race looked like he was warming up, not racing! The course started with a 300m paved section, taking a hard left onto a grass straight that had turned to a frozen, muddy bog. This emptied out into a left hand turn through frozen sand and rolled over more muddy, frozen grass before hitting a right-left section into a 180 degree turn into the first run up.

Frozen Run Up

The flyover was next after more mud and ice (theme of the day) and then through the pits for the first time. The "easiest" section of the course was next, but that was complicated by the icy

ruts that made this the most treacherous course I'd even ridden. After crossing through the pits again, we hit the long sand pit into the woods before heading up and down the sidehill sector and last run up before the paved finishing straight.

After the walk, I did 2 laps on the course, which was woefully short of what was needed to try to dial-in the lines that were

optimal on the day. Either way, all the riders were in the same boat. I got in a perfect warm up as Marty took my spare bike to

the pit. I was warm and ready to race by 12:45, hopped off the trainer and got to the the line.

I drew a second row start (behind fellow A-towners Drew Hager and Eric White) and lined up next to Thomas Turner, Sven van Eyndt, and Andrew Reardon - 1, 2, and 3 by the end of the day.

As we nervously awaited the gun we all stripped off our extra

layers and got ready for the challenging course. The gun went off and we accelerated off the line. I entered the first turn in around 10th place as we hit the frozen, rutted turf. After about 500m we hit the first S-turn and another rider careened into my front wheel, jamming my left brake

arm underneath my front wheel. As I came to a screeching halt, I jumped off and pulled the arm out and struggled to get the cable back into the arm. After nearly a minute I jumped back on my bike, dead last. I committed myself to pulling myself back into the top 10. I started passing rider after rider, but continued to get stuck as riders swerved and crashed all over the course.

Getting ready

After about 2 laps I pulled myself back into the top 15, and pulled back time on the straights, as well as the icy sections where the 3/8" screw "studs" I put into the bottom of my shoes aided me anytime that I dismounted. I could hear the battle unfold in front of me as Sven, the Belgian,

Andy, and Tom battle for the podium spots. I battled for my own spot and clawed my way back to the trio fighting for 8th place with about 2.5 laps to go. I focused on riding cleanly and smoothly, as I dismounted and ran the icy sections and zig-zagged across the course negotiating the deep ruts on the straights and turns. On the second to last lap I hit a deep rut on the backside of the course and crashed hard, losing a spot and hitting my head and right shoulder. I remounted and refocused as I got passed for 8th. I decided not to take any more risks and settled into 9th place with a lap to go. I rode the last lap myself, opening up on the straight-

aways and running full force on the run ups. I hit the final paved stretch and sprinted in, 2:30 down on the leader. After losing a minute on the first lap I was about 15s slower per lap than 1st place.

Riding the ruts . . .

and running the frozen puddles

Looking at the results:
1st place: 2009 World Champ and runner up last year
2nd: Pro mountain biker
3rd: former pro mountain biker
4th: Spaniard
5th: former pro mountain biker
6th: Brit
7th: where I "should have been" without the first lap crash and mechanical!

The results show a few things: our field was truly international, the course favored those with mountain bike skills, and it helps to stay on your bike!

Thanks for reading, and thanks for my 2011 sponsors: Industry 9 Componentry, Highland Brewery, Youngblood Bicycles, Cannondale, Mamacita’s, Schwalbe, DeFeet, Blue Sky, and Omnium Bodyworks

And a big thanks to Rachel, and all the other NCers who were out cheering!

Masters World Cyclocross Championships Week Diary

2012-01-16T12:49:00.000-08:00

My journey to the 2012 Masters World Cyclocross Championships started with excitement when I first learned over a year ago that they would be held in Louisville, KY, one of my favorite race venues. I've participated in 2 editions of Masters Road Nats here as well as the USGP Derby Cross, so I was familiar with the area and the course. At the time I didn't bargain for how bumpy of a road I would take on the way.

Over two and a half years ago, my mother was diagnosed with stage 4 fallopian tube cancer; a variation of ovarian cancer. It has been an up and down battle since then, and my mother finally succumbed, after a hard-fought battle, on December 11th. In the Spring my wife and I learned that she was pregnant with our second child, and one of my first questions was "should I still go to Worlds?". She assured me that it was still a good choice as long as she didn't have to go (3 weeks after our son was born on December 18th). Combine this, with my mother's funeral 4 days before I had to leave for Louisville, taking care of our toddler son, and the general stresses of a life lived on call half of the time during a 50-60hr work week, and what you got was a lot of 5AM mornings trying to squeeze in some workouts inside on the trainer before I headed out the door around 7AM.

To help combat all of these challenges, I hired a coach with the specific goal of accountability during this tumultuous time. He told me that I needed more than my available 5-7hrs a week to compete on a world-scale, but we worked together to formulate a plan to keep me sane and get me to Louisville in the best possible form given my unique set of circumstances.

Saturday/Sunday: Last week began with my mother's funeral and a trip to MD with my son on a plane to be with my family. We hit the road at 4:45AM to catch a 7AM flight before the funeral on Saturday. I got a quick run in Friday and a nice ride in Saturday after the service. While my head was elsewhere, it was nice to have some workouts to stay focused. Sunday was a lot of time with the family before having to return home on Monday.

Monday: Ethan and I flew home first thing, and I dropped him off at daycare, hit the trainer for a quick set of intervals, and then headed to the hospital until about 10PM. A late night for sure, following a long day.

Tuesday: Up early to get back to work, before washing the bikes, packing the Element for 3 days of cold and mud, and this meant 2 bikes, 4 sets of wheels, and practically every piece of cycling clothing I owned. Add to the mix food, drinks, and street clothes, and it was a packed car! I also learned that there wouldn't be a seeding heat for our field on Thursday, so I decided to get in another set of intervals before dinner.

Wednesday: Up early and a hot cup of coffee along with more clothes packing to combat the sub-freezing temperatures predicted for the next 3 days. I hit the road to pick up my stepfather from Louisville airport, before checking in and pre-riding the course. He was surprised to see how muddy it was after a full day of rain! He'd never seen a "real" cyclocross race before so he was in for a treat! The course was so muddy that they limited the pre-ride to 2 hours, and I was only able to get in about 2 laps, and that was after power washing the bike in between! We found a car wash to spray everything down since I didn't feel like waiting for the hose for 30 minutes in the cold. After that it was on to registration before our first of 3 gourmet meals that I lined up for our 3 night stay. Night one was at The Marketplace.

Thursday: The day I was supposed to riding in a seeding heat, turned into another pre-ride of the course as my "pit boss", Marty, practiced power washing and bike exchanges for what could be a very muddy course on Friday. The plan was bike changes every lap with the possibility of every half lap! After 2 laps, my dad power washed and lubed my bike, and then power washed me, while it was snowing! Then it was back to the hotel for a luke warm shower (since our hot water wasn't working so well), and off to dinner at our best dinner of the evening at Limestone. No beer or wine for me though since Friday was the big day . . .

2010 Redux & 2011 Goals

2010-12-19T13:32:00.000-08:00

So I just finished reviewing my year and I ended up with about 300hrs. for the year. That's 6-7 hours a week if you add in a few strength workouts here and there. Don't ask me how this converts to miles because a lot of these hours were inside. Here's how my training year broke down:

Total hours: 330
Biggest month (August): 41hrs, 650mi
Longest ride (Shenandoah Mt. 100): 9hrs
Longest road ride: 105miles, 5.5hrs, 10k ft elevation gain
Fastest ride: Ring of Fire 3/31 - 29.1mph
Highest TSS: 86

The year had several highlights on and off the bike. First, of course, was the birth of my son Ethan! I also was able to fit a few bursts of fitness into the year which contributed to wins in the State TT (30-34), a win down at the River TT as well as an Elk Mtn TT, on the track at the last Ring of Fire, as well as a win on the mountain bike at Fontana. I entered the year without any major goals, like Nationals, since I wanted to fully enjoy the time with my son and not have to worry that my time off the bike was hurting a big goal. However I did want to win the State TT and having some success in local events, as well as across the event spectrum (road, track, TT, MTB) made things fun.

I'm refining my plans for 2011, but with the formation of Industry Nine Grassroots team there will be a new level of motivation and some great teammates to share success with. Tentative goals for 2011 will be:

Repeat NC 30-34 TT championship
Win a road race & cyclocross race
Set PRs up Elk Mountain and at River TT

Happy New Year!

Race Report: NCCX Statesville

2010-12-05T16:21:00.000-08:00

After opting not to race on Saturday due to a heavy workload (OK, actually because it was 35 degrees and sleeting), I headed to Statesville on Sunday to get my first real ride in after 7 days of working my tail off! The morning greeted me with my annoying phone alarm, a hot pot of coffee, grey skies, and snow flurries. Fortunately my heated leather seats, tights, wool socks, Mad Alchemy embrocation and a little Beastie Boys helped to warm the body, mind, and soul!

After greeting some friends I kitted up, warmed up on the trainer, then hit the course. It was grassy, soft, windy, and pretty smooth, but "torquey". I put on my extra tights, thermal jacket, and fleece-lined gloves to warm up in the sunny 35 degree weather. After about 45 minutes I was ready to go and actually starting to sweat - perfect! We lined up and abruptly started, which saw me in the second row and about 10 back in the field. As we looped through the first turns, one of the local Raleigh riders went down hard and a few riders plowed into him as I veered off course to narrowly miss poor Lucas' head! Little did I know this would foreshadow my own fate on the day. I bided my time and smoothly worked my way up to 5th position by halfway through the 10-lap, 60 minute race.

I was feeling good, but on the limit when I caught a stake through a turn, broke it off on my knee, and promptly proceeded to endo onto my head! I lay on the ground stunned and admiring the Carolina-blue sky for what seemed to by about 5 minutes (really 30s), before I finally got up. I straightened my handlebars, spun my wheels and slowly got back on the bike. Amazingly after a full minute, no one had passed me. After walking over the barriers due to the pain in my left knee I was caught by a Cannondale Factory rider (Alex) and decided to try to proceed, cautiously, on his wheel. After a lap I settled back into a rythym, and maintained my 7th place until the finish.

While I probably could've been top 5 without the crash, this is a reality of 'cross racing, especially when you're pushing your own physical limits. Fortunately, I didn't break anything and even got a few bucks for my placing - just enough to cover my entry and a coffee for the trip home.

I'll probably do one more cyclocross race in 2010, and then call it a season. And what a great one it's been! A few wins for me, a lot more for the team (including overall in our local biweekly series, another National Championship jersey, and not only on the road, but mountain bike, cyclocross, and track as well!

Thanks for reading, and a special thanks to our sponsors this year : Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

RACE REPORT: NCGP Elite Race

2010-11-21T03:47:00.000-08:00

My favorite race of the year! Aside from being in my backyard, the course in Jackson Park seems to suite me and my roadie background. After my win in the 2/3 race here last year I received my Cat. 1 upgrade and looked forward to the UCI race in 2010.

After a 2nd-to-last row start, and a madhouse dash for the first left-hander it was 2 laps of fighting for position, avoiding crashing riders, and bumping and grinding before being able to settle in for the full 60 minute race around the fast track! We averaged over 25 mph for the first 2 laps, and I was settled into the 3rd group. As riders started to fall back I tried to work my way up to the 2nd group on the road, but was stuck in "no man's land" as the 2nd group joined the leading group to form a 15-strong front group that whipped around the course in the 60 degree sunshine. My mantra was "smooth and strong" as I tried to stay steady and work my way up. Our group of 5 took turns pulling, attacking, and some of us - crashing. I managed to stay upright all afternoon and even put in a last lap attack, but was pipped on the line for 18th as a Lees-Mcrae rider had slipped away a lap before - both riders had sat on our group as the other 3 made efforts late in the race.

My teammate Eric pulled out a solid 15th place for a UCI PR, and only 5 spots out of UCI points and a world ranking.

Check out a video of the first lap here: http://vimeo.com/17089216

You can see Eric pass Josh, but you'd have to wait another lap to see me!

Sunday: unfortunately I was called in to the hospital for 2 cases, so I missed my race . . . that's the life!

Race Report: Mars Hill CX

2010-11-15T02:47:00.000-08:00

After a solid 5th place Saturday, my teammate Eric and I headed up I-26 for a short drive to Mars Hill College, where the cycling team was holding their inaugural cyclocross race. Eric told me that it was a short course, however what we found was one of the toughest courses of the year . . .

A small, but amped field lined up for a late (3:15PM) race that followed both collegiate and USAC races on the day. As "the gun" went off, Eric got the hole shot, followed by Paul Webb (who will be racing with us on the road next year) and then myself. Eric kept the pressure on, gapping Paul, and I followed one of his bobbles on the descent to begin my race-long pursuit of Eric. Eric tapped out steady laps, and consistently put about 5s a lap on me as he throttled it up the long climb which started after the start-finish. The course followed a grassy, off-camber climb that wound along a hill, before popping up a short run up and zig-zagging through a parking lot. The short respite was followed by a quick left-hand turn that wound (straight up!) through the woods before beginning a fun and circuitous descent back down toward the start-finish area. The course finished off with some more off-camber action before a series of 4 S-turns spat you out to a short 10 meter sprint to the finish.

Overall it was a successful day for the team, a fun course, and it was great to support a local collegiate team on an imaginative course! Thanks Mars Hill! Pictures courtesy of Christopher Graphics.

Day job + Scary Cross & Boone Cross Reports

2010-11-14T05:38:00.000-08:00

So it looks like it's been almost a month since my last post! During the past month, my business partner went on maternity leave (which means I'm on call 24/7), my son started waking up at 3AM EVERY night (fortunately he's back to his normal schedule), recruited some new sponsors for the team next year, finished a tough block of V02 intervals, raced a few times, and completed a power test. It's been a tough month physically and mentally, but I'm starting to get back in a groove. It's a rough thing, doing the working 50-70 hours a week, not sleeping much, trying to be a good husband and father, help build a local team, and still train on top of it all!

I completed a power test yesterday up Elk Mountain, and despite a fairly mediocre amount of motivation, I pulled out my highest overall power output of the year, and a time just under 23 minutes - not bad considering I was on a heavy bike, carrying my seat pack, extra clothes and a bottle, and had a headwind! So even though the head's a little weak right now, the legs are strong.

On the results front I raced 2 weeks ago at Johnson City and up in Boone. I had a decent start at Johnson City, and even moved into 3 place for a time, before blowing pretty spectacularly and falling out of the top 10. I managed to get my "stuff" together and start to reel riders back in one by one until I pulled back to 7th. Unfortunately a poor last lap, getting bumped over the barriers, and leading out an uphill, headwind sprint put me into 8th on the day.

In between races the family headed to a Halloween Party (not ideal recovery), but we had a blast, and Ethan was a hit!
After waking up at 3AM, I almost bagged a trip to Boone to race for the day, but at the last minute decided to head up to one of my favorite stops on the cross circuit. I got a good warmup, but after the heat and effort the day before, I was feeling pretty "crispy" and decided to start a little less aggressively on such a tough course - due to the altitude and climbing. I actually had an OK start, but a massive crash derailed my efforts as I went over the bars and ended up in the grass of the course. Out of 50+ starters, I was about 46 on the first lap . . . so I just set my mind to pulling back riders each lap, and I actually felt stronger and stronger as the race went on. I pulled back somewhere around 25 guys, plus with those that dropped out, I ended up 16th on the day. OK, but disappointing when a top 10 was well within reach. Unfortunately my teammate Eric was BEHIND even me, but pulled into the top 10 at the end of the race.

Overall, a fun weekend of racing, even though it was the toughest weekend of the year physically, but even more mentally. Thanks for reading, and enjoy the last few races of the year! NCGP is next weekend!

The Fun Park CX Race Results

2010-10-19T14:03:00.000-07:00

http://thefunpark.blogspot.com/

A Race Mens (top 20)
1 - Will Black (defending the backyard)
2 - Mike Stewart
3 - Josh Whitmore
4 - Eric Wondergem (I like to try and take out families on the trail...:))
5 - Chris Larsen
7 - Jacob Magahe (just happen to show up on a mountain...yea right)
8 - Chris Bennett (cupcake baker....CB)
8 - Eric Muehl
9 - Jimm McElory
10 - Chris Evory

RACE REPORT: MSG #3 & #4 - Domtar Park TN

2010-10-03T04:50:00.000-07:00

After Eric's successful debut last month in Tennessee's MSG Cyclocross series (www.msgcross.com), Eric, myself, and next year's teammates Will Black, Jacob McGahey, and Matt Willing traveled to Kingsport for the races #3 & #4.

Saturday's race course was grassy, bumpy, tacky, but fast, and included some paved trails, a SWEET flyover, some side-hill turns, a telephone pole laying in the course, and some high barriers. No big hills, but a power-man's course that was made all the more so by the wind the preceded the cold front that was coming in. After a second row start and a lot of jockeying during the first lap, I was able to move into the main group after about 2 laps. Just as I did so, Will Black and Eric Wondergem attacked and headed up the "road". The rest of us (4: myself, Noah Niwinski, Eric Marslender, Justin Crawford) consolidated over the next couple of laps as we traded pulls and attacks but tended to be equally matched. I had fun with the course as the open nature suited my skillset, the flyover was just a blast, and the turns were challenging but manageable for me.

The last half of the race turned into a fairly standard cat and mouse with everyone putting in a dig but being brought back into the fold as we watched Eric and Will build their gap. With one lap to go Noah attacked and kept his gap to the finish. I struggled to keep the pace at this point as my gear housing had frayed and I was limited to only 3 gears during the race. I ended up 6th, well in the money and felt good considering I have just started my cyclocross build for the year.

2	Eric Wondergem	165681	Hup United/pf bikes	1
21	Will Black	58540	Inland Construction	2
13	Noah Metzler	230698	Team Globalbike	3
7	Justin Crawford	271187	Virginia Polytechnic University	4
8	Eric Marland	91085	Boone Velo	5
26	Christopher Larsen	70660	Team A.C.E.	6
4	Joshua Whitmore	38071	Team Globalbike	7
22	Mike Stewart	210874	MSG Cyclocross	8
25	Noah Niwinski	236341	Team Ville	9
11	Matthew Willing

Sunday's course was the same as Saturday's, but a little wet and less windy, which made it faster all around. That, combine with the addition of Eric Muehl (thankfully my teammate) and Nate Wyatt made the racing fast from the gun! We started halfway around the course so that it allowed more jockeying for position before the (sweet) flyover and more safety. Almost immediately the field strung out as Will Black, Nate, Eric Muehl, and Eric Wondergem hit the front. I ended up in the chase group for the second day as we chased the rest of the race. Fortunately after starting in about 10th I was able to steadily move up as my legs started to gather themselves beneath me. While I had less snap than I did on Saturday, I was smoother throughout the course and was able to make up time on the long, straights. Unfortunately I was losing time over the barriers and through the super-tight turns.

My position allowed me a front row seat to watch the front group battle it out, and I was able to pick off guys steadily through the race, until ending up in a group of 4 chasers. I eventually attacked the group of the flyover (which I love) and was able to put about 15s into the group. I maintained the gap all the way until about 1.5 laps to go when I clipped the barriers with my rear wheel and dropped my chain, causing me to lose about 10s and a lot of momentum. Noah Metzler (who beat me Saturday as well!) caught and passed me during this time and pushed me back into 6th . . . where I would finish for the second day in a row. However I felt that this was a "win" for me as the race was faster and more competitive and I definitely felt that I improved over Saturday's race. I need to keep working on the technical bits (and continue my training plan) and I know that not only will I get smoother, but I will get stronger as the season goes on - just like last year!

21	Will Black	58540	Inland Construction	1
30	Nathanael Wyatt	127000	Carolina Fatz pb Santa Cruz Bicycles	2
29	Eric Muehl	246666	Team A.C.E.	3
2	Eric Wondergem	165681	Hup United/pf bikes	4
13	Noah Metzler	230698	Team Globalbike	5
26	Christopher Larsen	70660	Team A.C.E.	6
22	Mike Stewart	210874	MSG Cyclocross	7
11	Matthew Willing	284687	Mars Hill College	8
7	Justin Crawford	271187	Virginia Polytechnic University	9
18	Gary Yates	142195	Unattached	10

Check out pictures here: www.bart.ifp3.com/

Thanks to all of our sponsors: Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS

RACE REPORT: Ring of Fire Series

2010-09-16T03:56:00.000-07:00

So the team ended the Ring of Fire in the best possible way: a win in the final race (me - FINALLY!) and a win in the series overall (Chris Emory)! It's funny how a small local race can draw such intense competition. It used to be training wheels, intervals before the race, and fun, now it's deep-dish wheels, full-teams, leadout trains, but still fun! Again, the goal this year was to win the overall competition for the team with consistent placings every 2 weeks and healthy competition for each race. We had some great battles with the other big local teams: Global Bike (with strongman Josh Whitmore), Chainheart (always bringing a big squad), Metro (coming out of the hills), and of course fast local riders like Jacob McGahey and other masters. Chris Emory was our go-to guy this year and he deserved the overall win. The rest of the team always pulled together on whatever night and helped the strongest rider go for the victory.

A big thanks to Velosports for putting this race on. We are truly lucky to have such a great local resource to use and it is a pillar in our cycling community!

Shenandoah Mountain 100 (Part 2)

2010-09-07T14:18:00.000-07:00

So it's in the books! Last weekend marked my second big objective of the year - the Shenandoah 100 Mountain Bike Race. So after my week of tapering, eating, and driving I awoke in my lonely bed at the Hampton Inn at 4:45 to head to the start. I think this is the earliest I've ever gotten up for a race EVER! The weather was perfect on the day with sunrise at 6:45, temperature of about 50 on the start and a high of 77 and sunny. No breakfast this early, just coffee, energy drink, get dressed (all in the dark), pre-race jitters (maybe from all the caffeine), lose car key (in the dark), find key, eat banana on the start line, then at 6:30AM . . . GO! The race is fantastic for a lot of reasons: the first is the course. It is about 1/3 pavement (which we started on at 30mph), 1/3 dirt/double track, and 1/3 singletrack. This is deceiving in that you will be cruising at 25+mph on the road vs. sometimes 5mph on the singletrack, making the thirds disproportionate by time.

My goal was to get to the bottom of the 20 mile climb fairly conservatively (i.e. not going into the red zone before this point). Settling into my own pace, I rode the climbs at or below threshold and my mantra on the descents was "smooth and safe". Going to work on Tuesday was a bigger priority to me than trimming 10 minutes off of my time! I found myself with a group of about 10 riders that would separate and then regroup on the road portions. Unfortunately the lack of paceline experience was exceedingly evident with about 2 of us actually taking smooth, consistent pulls. At mile 45, after a sweet descent, I scheduled my first stop and aimed to fill up my 100oz Camelbak (the plan for the day was to drink 2!) and bottle with Perpetuem. This is when I got my taste of the event's second coolest aspect: the volunteers! One asked what I needed and instantly grabbed my Camelbak and filled it with water while another waited as I filled my bottle with powder from my drop-bag. I pounded a Honey Stinger gel (YUM!) as the second volunteer filled the bottle for me. Awesome! I jumped back on the bike and settled in with my road group to the base of the big climb. Legs were OK on the day, not fantastic, but I felt comfortable and my nutrition was perfect. As we rotated I noticed a rider from Staunton, VA and as I started to ask if he knew Andy Rhodes (an old teammate and friend), I rode up beside him and . . . ANDY RHODES! This was a nice surprise as we headed towards the biggest challenge on the day.

As Andy and I rotated smoothly in the paceline the others struggled to maintain a consistent pace. In hindsight this was due to fatigue as one-by-one we shed each of the others until it was down to Andy and I. We climbed together for most of the climb until I settled into my own rhythm and a heart rate of about 160bpm for the next 90 minutes or so! My motivation lay at the next rest area at 75 miles where I hid a Starbucks Doubleshot and some treats from my wife: 2 Oatmeal Cream Pies from the box she and Ethan gave me for the weekend! She and Ethan had gone to Virginia Beach for her annual Girls Weekend and Rock N Roll Half-Marathon. I hit the top of the climb and was well on my target of sub-9 hour pace (now shooting for sub-8:45)!

As I descended for close to 10 miles, the rear of my bike started to feel unusually sloppy. I thought a bolt or something may have dislodged, but as I headed toward mile 88 and the last aid station I realized I had a slow leak in my rear tire. Unbeknownst to me, this was due to a slice in my sidewall. However I used a CO2 cartridge and went on my merry way. Unfortunately the next descent put paid to my luck and started to open the cut further. Another CO2 caused the sidewall to blow, which led to a 15 minute tire booting (thank God for duct tape), and hand pumping. This led to a pinch flat on the second to last descent, which culminated in a catch by Andy who threw me his CO2 - THANKS ANDY!! This got me to the finish on a flat rear tire, but an intact rim. Unfortunately the 25 minutes of repairs, cold legs, etc. crushed my pacing and I blew past the 9 hour mark . . .

9:14 and 96 (my number) out of 539. Not bad, considering I had a shot at top 50 until I blew out that sidewall . . . Full results are here: http://shenandoahmountaintouring.blogspot.com/2010/09/preliminary-sm100-overall-results.html

While the last hour of the event wasn't perfect, it was an experience unlike any of the other hundreds of races I've done. The experience amazing. The feeling painful and euphoric, all at once, and the final best part of the race - the after party and beer! While it wasn't Highland, it was Dogfish Head, one of my early favorites, and uniting with old friends bonded but such an experience is something that I highly recommend, although I'm hesitant to say whether I will return to this event again . . . although I can already hear those Oatmeal Cream Pies and Dogfish Heads calling my name.

Thanks to my sponsors: Highland Brewing, Trek & Bontrager (the Top Fuel was AWESOME!), Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

Shenandoah 100 Part 1: Planning, Riding, Eating

2010-09-04T16:32:00.000-07:00

A big race is a funny thing - it's not the race that is everything, it's the experience of setting the goal, developing the training plan, executing, and finally preparing and completing the event itself. You have to utilize planning, tactics, psychology, nutrition, talent, and finally pure guts. The whole experience from beginning to end is what makes a big event special. The past two years I've gone to the Masters National Championships and walked away with a podium place and top 10 last year. With the arrival of my son, Ethan, this year a 2 week trip to Europe a week before Nationals, and the likelihood of my preparation being as seamless as last year, I decided to focus on the State TT Championships (which I won for my age group), cyclocross and some mountain bike events. After discussing options with my coach, Andy Applegate, I decided to race the Shenandoah 100 outside of Harrisonburg, VA. I like events that are close to my family so that I can spend time with them and still quench my competitive desire.

So with the above in mind I set my plan in place to begin after our trip to Europe in July. I came home and began doing blocks of 3-6 hour rides on the road and mountain bike (highly unusual for a guy that typical trains a maximum of 10 hours a week)! I steadily built up to a century on the road while interspersing the volume with steady state and threshold intervals to prepare me for an estimated 9 hours on the bike and 13,000' of climbing. This would also give me a solid base before turning to the intensity of cross training. All of this lead me to the Blue Ridge Breakaway 2 weeks ago. Since then it's been a combination of tapering and some racing to sharpen the glad so to speak.

This past week was lots of rest, the Ring of Fire Wednesday night, and finally Carb Loading. As most that are familiar with me know, I don't eat a lot of carbohydrates (relatively speaking), so this is a big deal for me! Over the course of the last three days I've been striving to eat somewhere on the order of 700g of carbohydrates. Do a little math - you'll see that this is quite an uncomfortable endeavor! So since Wednesday night my diet has been: recovery shake, burrito, brownie w/ ice cream, granola w/ soy milk and dried cranberries, orange juice, bagel w/ jam, sports drink, flatbread pizza, Fanta soda!, smoothie, graham crackers, rice/chicken/veggies, rice pudding, oatmeal, orange juice, recovery shake, apple/quinoa wrap, chocolate covered pretzels, sweet potato chips, coconut juice, frappacino, trout, rice, bread, grilled veggies, peach/cranberry cobbler, ice cream, cobbler, yogurt, sport drink, recovery shake, wrap, sweet potato chips, bread w/ honey, banana chips, chocolate covered raisins, coconut milk, fig/raspberry bars, then to top it off, pork, rice, zucchini, onions, and succatash that my grandmother made, topped off by homemade oatmeal raisin cookies from Chris Eatough's wife! Seriously I'm very happy that I don't eat like this all the time. I'm looking forward to getting back to my normal diet!

So, it's been a solid two months of training, and I'm sitting in the hotel getting ready to watch a movie and chill after a great dinner and day spent with my grandparents. So good luck to everyone out there tomorrow and a special batch for Andy Applegate, Kris Kjellquist, Jon Seibold, Doug Milliken, and anyone else out there that I know, but don't know is here!

LIVESTRONG Philly (kind of)

2010-08-22T15:25:00.000-07:00

Many of you already know that I chose not to drive to Philadelphia this weekend. A long and stressful week at work compounded by not being at home with my family on a weekend, and not being on call for almost 2 months, aided my decision. That and the thought of 22 hours of driving sandwiching 100+ miles of riding in 2 days sealed the deal . . . so instead I felt that it was only right to ride 100 miles this weekend for those that donated in honor of my mother.

To this end, I chose the Blue Ridge Breakaway ride. I figured that this would be a challenge and ideal preparation for the Shenandoah 100 in two weeks time. The ride started off with 50 miles of rolling terrain followed by a climb up to the Blue Ridge Parkway and then another 30 miles along the final stretch of the Parkway itself. So basically a 50 mile 'warmup' followed by 40 miles and over 5600' of climbing, followed by a 15 mile descent back to Lake Junaleska. Quite a challenging course, and an excellent event put on by Nancy!

Everything started out well for the first half of the ride, and as we hit the climb on 215 to the BRP my legs felt awesome. The group went from 40 to 2 very quickly, and myself and a rider, Baker, from Boone set a nice tempo to the top. This is when the RAIN started. Hard, cold, blinding rain. The rain intensified until we descended to the final climb of the day, when it gradually picked back up. Halfway up the climb, Baker throttled it down a bit, but I had to keep going, just to stay warm (aided by a trash bag shoved up my jersey!). The 80 degree temperatures had plummeted to the 60s and my legs and body weren't thrilled. This is when the SAG vehicle informed me that the Parkway was "being shut down" and I needed to "get in the car". Since he was driving a truck, I kept going. At the top the volunteers at the aid station waved and offered me drinks, so I figured I was fine. Descending into Maggie Valley was harrowing and once I hit the bottom I was welcomed by standing water of 3-4 inches on the road and waves of water from the passing vehicles. You read that correctly: waves. I watched the water slosh out of the holes on top of my shoes and pinched my face together to prevent the spray from blinding me as I drove on as fast as I could. The only thing slowing me were: the cracks in the pavement, stoplights, cars and trucks cutting me off, and the water itself. Never has once been so happy to see Granny's Chicken Shack and the finish banner!

I treated myself with a Coke and BBQ sandwich before I hightailed it home! A great training ride and an epic one at that in the books . . . thanks to all the volunteers out there braving the rain yesterday, it was a great event!

P.S. It's not too late to donate to LIVESTRONG in my mother's honor: https://www.kintera.org/faf/donorReg/donorPledge.asp?ievent=330113&supId=229913356

RACE REPORT: Fontana Dam Jam

2010-08-11T15:31:00.000-07:00

So after my not so illustrious return to racing after a month off (including a bought with heat exhaustion, and 2 weeks in Europe), I decided on a whim to do my first mountain bike race in 14 years last weekend. Since I signed up for the Shenandoah 100 next month, I thought that this would be a good test to see how my body would react to a shorter effort. Being a cat 2 mountain biker, I wanted to see how I could perform and try to get an upgrade to the 1/Expert level.

My friend Rob gave me some advice before the race and suggested that I start conservatively. After the gun went off I followed wheels until the first technical singletrack section where I ended up slipping into the lead before being overtaken during the technical descent. I decided to hang with the Northstar rider, but got a little antsy once the second road climb began. As I cruised into the lead I rocketed over the top of the climb, only to realize that I missed the turn back onto the trail! After realizing what I had done, I turned around and headed back up the climb to the woods. 4 minutes later I was back in the race and thinking about how I was going to explain this to my friends that were watching.

Going into the second lap I decided to give it everything that I had on the second lap and see if I could get back near the front of the race. Coming into the 3rd lap a rider said, "keep it up, you're about 2 minutes behind the leader!". Woah! I thought that maybe I had a chance! I went as hard as I could into the last lap up the early climb, and kept pushing down the descent into the second (dirt) climb. I saw the leader halfway up the climb and focused on staying smooth and conserving a little bit of energy before I caught the leader. I overtook him going through a technical section and went hard to gap him up the same climb that I went off course! I finished about a minute ahead, and thankfully didn't have to use any of those excuses that I thought up as I picked my way back through the field . . .

Celebrating with a Highland brew!

Thanks to: Highland Brewing (who's beer I enjoyed after the race), Trek & Bontrager (the Top Fuel rocked!), Liberty Bikes (great pre/post race support), Rudy Project (lid & shades), Honey Stinger (fuel), Swiftwick (check out the sweet recovery socks!), PML Pathology, Mosaic Realty, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

Results:

* XC-2 (30-39) 11:09:22 AM 22.50 miles
1 676 LARSEN CHRIS ALE P/H HIGHLAND BREWING
2 670 EDWARDS CHAD NORTHSTAR BICYLES
3 648 PELTZER CARL SKELETON CREW
4 674 SCHMIESING DAN TVB
5 675 VARNER JEFF MOCK ORANGE RACING
6 665 RICE CLINT
7 607 CARMICHAEL LEE
8 677 DUNWOODY LADD
9 672 HENSLEY MIKE CYCLE THERAPY
10 609 NOISETTE BRENT

Applegate's pull on the Stars & Stripes!

2010-08-05T03:25:00.000-07:00

From Andy Applegate:

Hi Everyone,

I don't usually send out mass emails, but we are in the midst of our big goal race trip of the season, so I thought I would send an email with what we are up to. Our (my and Cara's) big race goals of the season revolve around the tandems this year. First up is the Master's national road race championships in Louisville KY this week. We just completed the Elite mixed tandem time trial event yesterday and were able to win by just 2 seconds! It is very hot here in Louisville with temperatures around 100 degrees and high humidity... it was tough to get in a fast ride and we are happy to have won the title again.

Tomorrow is the big tandem championship road race. After winning in 2007 and 2008 we were beaten into 2nd last year and while we are out for redemption tomorrow it is going to be a tough / hot race.

After that we head out to Leadville to do the world famous Leadville 100 race.... on.... you guessed it, a tandem. This is going to be a big challenge and a long day.

I have seen some of you here in Louisville and will see a few more of you out in Leadville.... I look forward to it. While I am on the road for the next week and a half, I have plenty of time to talk and email... so let me know if you need anything and keep me updated on your workouts!

Andy Applegate
Carmichael Training Systems

Help me fight cancer!

2010-07-31T07:00:00.000-07:00

For the second year I will be doing Livestrong Philadelphia in honor of my mother. She was diagnosed with fallopian tube cancer last May and is working through a round of chemotherapy now. She was just in Asheville for a visit and it was a treat to spend so much time with her and see her with my son, Ethan! I hope that with your support we can surpass last year's fundraising of over $9000, and reach our team goal of $50,000! I'm teaming up with my good friend Arch, who's sister and sister-in-law have both battled cancer as well as team Vision. With your help hopefully can can provide the much needed funds to continue to drive research into treatments to help those that are fighting everday with this devastating disease.

Please go here: http://philly2010.livestrong.org/chlarsen, and give what you can - every dollar helps!

Thank you, and God bless.

- Chris, Jessica, and Ethan

Race Report: WNC Grand Prix

2010-07-31T06:52:00.000-07:00

After a month off from racing, I returned with a local event, and the weekend started with some positive TV coverage for the team on the local TV station - WLOS 13: http://www.wlos.com/shared/newsroom/top_stories/videos/wlos_vid_2633.shtml It's important to note that the proceeds from the weekend's events are used for disadvantaged youth in the Asheville area. The team is always looking to help out good causes, and this surely is one of them!

The races started with a Hill climb Friday night, which produce another win for Team ACE/Highland with Andy Applegate showing his time-trialing prowess ahead of the National Championships! While the event itself isn't super-exciting, the result was!

Saturday, the racing continued with a criterium around Lake Tomahawk in Black Mountain. Chris Emory picks up the commentary:

Andrew, Chris Larsen and I (Chris Emory) toed the line with some familiar elite racers from all over the Southeast. The short circuit was very difficult with a 120 degree turn immediately leading into a steep uphill. You could count on a lot of pain every lap as riders attacked this gut wrenching short climb.

At the gun Larsen was out in front of the field, obviously feeling well coming off his Emory training plan which involves staying off the bike and getting into the beer (not helped out by our excellent sponsor!). The field reacted swiftly and failed attacks and surges marked the day but kept the pace punishingly high forcing several racers to drop out of the race. I felt horrible from the beginning; my stomach immediately knotted and gradually got worse throughout the day. Likely as a result of the previous day’s food poisoning… Note to self: don’t trust seafood from a backyard BBQ.

I was able to hang in with the leaders as I felt somewhere between unpleasant and tolerable. The large teams protected the top 5 spots in the field and anywhere behind 15 riders back you would find yourself continuously chasing back into the group. Larsen was caught out in one of these unfortunate adventures as the group split into two. His small group chased back to the group but was gapped immediately afterward as a crash split the field again. Andrew, went down in the 120 degree bender and had to chase back on, bleeding in the process.

I was able to get up front with less than 3 to go fighting for every position at every turn. I remained on the front with 1 and a half to go and unfortunately decided not to respond to a single attack by an unknown rider up the hill who was going after the "gambler’s prime" with one lap to go. Nobody wanted to chase this guy; they were all just watching the main contenders. Sitting second wheel Idecided to keep the pace high so that attacks on the backside didn’t leave me in poor position, but as I rounded the corner no one from the big teams pulled through; I knew I had made a mistake. Hoping to catch a train, I was in the worst position - out in front and unable to see the hornets’ nest behind me. Everyone was on the rivet and unwilling to do any work. About 100 meters before the final turn I was swarmed on both sides as riders attacked, putting me behind the lead group; then came the kamikaze kids who I let through the turn in front of me to keep my skin. I was able to outsprint two riders at the finish to end up twelfth on the day. Larsen was tailed off, but never lapped and won the sprint for "best of the rest" taking home a sweet grill set!

The team started the weekend stronger than we finished, but not a failure given the conditions. I’m done with the rabies shots and looking forward to the impending birth of my son.

Thanks to: Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

RACE REPORT: Bristol

2010-07-18T02:56:00.000-07:00

Courtesy of Eric Muehl:

I came into this weekend with halfway decent legs. I put in a pretty heavy workload during the week. The road race had a small field, maybe 25 guys and it was getting hotter by the minute. The first lap was nice and low key for the most part. The pace wasn't too high and people weren't chomping at the bit to launch attacks. There were a few unsuccessful moves during the first lap, but it wasn't until the last few miles of that lap that two riders slipped off the front. They had a pretty good gap going but there wasn't a hurry to reel them back in so early in the race. Then two more riders slipped away and created a decent gap quickly. A train forced the leaders to stop so we had to wait and let them regain their gap before we could continue. After that we carried on at the same pace and by about half way through the lap I took the lead to try and reel the riders up the road back in. I cut the gap by 20 seconds within a few miles and I kept riding hard to bring them in for an entire lap. A few miles after I got to the back and started recovering the course marshal came through and gave us the time splits which had jumped up to over 2 minutes. So the two groups of two became one strong group of four and they were killing it. The field started to get organized half way through the third lap and everyone was rotating and working together. Eventually people stopped working and the chase was held up again. Thomas launched a few good attacks and had some daylight for a good bit, but the field managed to chase him down. By the time we got stated on the fourth lap I was starting to feel the damage done to my legs. Someone lifted the pace through the feed zone and I had to chase for thirty seconds to catch back on. I made it up the next climb just fine, but the next climb was a little longer and a little steeper and I couldn't match the accelerations. I was left chasing on the descent and got back on before we hit the headwind section. By the time we hit the second to last tough climb we had caught one of the dropped riders from the break away and again I lost ground. I had a long downhill, slightly rolling stretch of road to catch back on. I got to within 200 meters of the group, but this was right before I hit the last of the climbs. I lost all the ground I had made up and was left chasing hard to get back however I was unable to. Luckily Thomas was able to stay in it and get 7th overall!
The day of the crit was even hotter than the day before and the race didn't start until 3. I was a bit doubtful that I would be doing anything other than hanging off the back struggling to match accelerations. For the first 15 laps that was the case, but I settled in to a rhythm and started feeling comfortable. A couple attacks early on maintained decent gaps and the last one got pulled back in with about 30 laps to go. Andrew spent most of the race marking all the attacks and keeping the field together. A couple laps later whilst coming through the last corner, a Metro rider rode right into the back of another rider and immediately started yelling at him. Everyone regrouped on the next lap and as we approached the start/finish the pace slowed. Three riders jumped off the front and I saw there was no reaction from the field so I jumped the gap to them and there was still no reaction. One rider tagged along with me so we had a strong five man group and a decent gap that was growing fast. We all kept working together and we had started lapping riders, however people stopped rotating with about 8 to go. I stayed at the front driving the pace and three riders attacked on before the third turn. I was able to stay with them, but coming into the last turn, the rider sitting third wheel slid out and disrupted the sprint a little. I probably started sprinting with 300 meters to go and I was able to hold on for third overall. I certainly wasn't expecting that to happen. Not a bad weekend for the team and I'm planning on better results at French Broad.

--
ERIC MUEHL

Heat Exhaustion, the 'easy' way to lose a few pounds

2010-07-03T12:31:00.000-07:00

Well, after my final preparations in the local TT, buying a cooling vest, and a base layer drinking system, I did my best to avoid using all of my 'advantages' during the NC State TT on June 26! After checking the forecast and seeing that it would be 80 degrees I figured that I could get away with a half of a water bottle and minimal pre-cooling.

This strategy worked well for about 1/2 of the race as I was right on my goal pace. Unfortunately I paid heavily during the second half . . . Long story short I managed to place top 10 overall and still take 1st in my age group: 30-34 Men. However I probably lost 2 minutes during the last half of the race and was fairly disappointed with my performance. Lesson learned!

But that wasn't the end of it. My dehydration from the race caused stomach cramps and compounded into a case of heat exhaustion. Fortunately I'm now recovered and no worse for wear except for watching a ton of World Cup while I was on the couch, and losing 5 lbs at one point. I've regained most of this, just in time for our trip to Europe. Look for Jess and I next Tuesday and Wednesday at Le Tour!

Happy 4th of July, and thanks to all of our sponsors:

Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

Race Report: River TT & Final Preparations

2010-06-18T02:30:00.001-07:00

Thursday was another win for ACE p/b Highland Brewing. While it was a small turnout, I came with big motivation to prepare for the NC State TT next weekend. While my racing has been tempered a bit this year (due to my wonderful son!) I decided to focus on the state TT as an alternate to Nationals.

Training:
I developed a 2 month training plan to move from a road racing focus to a time trial focus. This has included more time on the TT bike (of course), as well as intervals starting at VO2 duration increasing to TT duration. I actually did the TT course twice on Thursday to simulate next weekend's effort. This weekend was more intervals as well as an hour behind the motor on the TT bike - hot and hard!

Preparation:
I've been trying to refine my warmup and pre-race ritual (nutrition, hydration, cooling, etc.) in anticipation of next weekend's weather. I've been testing cooling vests, drinking systems, etc. I was actually so cold before I got out of the car Thursday night that I was shivering! Added to this is a more brief warmup (about 30 minutes instead of 60) and a special blend of motivational music!

Race Time:
Since I was young I've used visualization and mantras before and during my events, especially time trials. Thursday was no exception, and I like those that help to remind me to keep a steady effort, keep my aero position tight, and maintain the fastest line. Once you've hit the start line, these things are most important.

All of the above combined helped me to take close to 2 seconds per kilometer off of my time in April, for a PR of 26:32. 2% increase in power, 2% increase in speed, and 2% decrease in time. When you really think about how hard we work for small improvements, this puts it into perspective! 2% = 35 seconds. It just goes to show how all of the little things add up, and I've always been under the impression that the little things matter. 1% here and 1% there soon turn into real differences! Wish me luck next weekend as I try to convert these into another win for the team (and our sponsors that make it possible!).

Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

Local Racing and The Diamondback

2010-05-30T04:40:00.000-07:00

It's been a while since I've been home, not on call, and not having to travel to a race. Last weekend was pretty sweet with the Town Mountain Hillclimb, and this weekend was the Mountain Sports Festival at Carrier Park in Asheville. It was pretty sweet to be able to race just 1.5mi from my house Friday night, and to ride to the Wheel Ride for Food yesterday!

Friday night was basically a version of the Ring of Fire races at Carrier Park, where instead of a points race format over 60 laps, it was a 50 lap scratch race or 'winner takes all'. Team ACE was out under threatening skies with 4 teammates - Andy Applegate (coming off a strong finish in the mountain bike race just an hour earlier!), Andrew Erskine, Chris Emory, and myself. The goal was to attack from the gun and get a move up the road with at least 2 riders in it. After Andy set a strong pace for several laps, Chris Emory and I started to exchange attacks which led to a break forming as the field began to shred. The move consolidated as Andrew Erskine bridged across and provided us with a couple of 'worker bees' and a fresh rider to sit in for the sprint. By about the 20 lap mark we lapped the field which put us in position to begin attacking again after Andy set pace for several laps. The danger man was Josh Whitmore from Globalbike who is a powerful rider from Sylva. After I softened the field with an attack, Chris, Andrew and Andy all countered and made it up the road again! I followed wheels until getting into a chase group. With about 10 laps to go we lapped the field as well, which put 3 of us +2 laps! After several strong laps behind Andy (did I mention that he's a time trial machine?) I unleashed the leadout for Chris Emory and Andrew 2 laps out. Josh chased and gave Chris and Andrew a free ride to the finish as Andrew overtook Josh and then Chris as well for 1, 2, and 4th (myself) on the night!

Saturday wasn't a race, but a charity ride benefiting Asheville's Meals on Wheels. Thanks to friends and family I hit my goal of raising $250. Andy Applegate, with his wife Cara (on the tandem!) and I set of at 8:30AM for almost 70 miles through some beautiful roads north of Asheville. About 3.5hrs later we rolled across the line, tired and happy! While is wasn't a race it was a fun event for a great cause.

Thanks to all of my supporters for the event, as well as our sponsors!

Sunday was a little bit of family time, and a ride that I've been looking forward to for a while now called "The Diamondback": 226A from Marion to Little Switzerland, NC:I rode up, and Jess drove and she and Ethan met me at the top for lunch. The awesome thing about living in Asheville is that you have a lot of rides like this up to the Parkway that let you climb for miles, much like you lived out West, but with more roads! The road surface is excellent, the weather mild, and traffic is low - I saw maybe 6 cars and about 20 motorcycles in the hour climb. As you can see, the reward was worth the climb:
I hope everyone enjoyed their Memorial Day weekend and thank you to all those who have devoted themselves to service to our country over the years.

Priorities and PRs

2010-05-22T05:17:00.001-07:00

Last night marked the 2010 Town Mountain Hillclimb in Asheville. I first did this event 2 years ago, and missed it last year when I went to McMinnville to race. Ever since the TT up Wintergreen a few weeks ago, I have not been my best. Lots of travel, a trip to Philly, some long days at work, and the race last weekend has really taken it out of me. While my family comes first in life, my career is a close 2nd since this enables our family to live the life we do and enables the 3rd priority in my life - cycling - to feature as it does! Unfortunately I missed the time trial on Thursday night due to a late case, and my schedule has now precluded me attending the Assault on Mount Mitchell on Monday . . . c'est la vie.
The great thing about being on a solid team is that you don't have to be at your best every race to have great results. So even with a "bad" couple of weeks for me, we still pulled out 3 wins in 2 weeks! Yesterday culminated this as Andy Applegate won his 2nd race in less than a week!
Personally I had a solid ride after a challenging week outside of racing. I was a little nervous that I would even make the event, since I had a 1PM surgery and thought it might run a bit late. Fortunately the stars aligned and I was able to get home, warm up and make it to the start around 6PM. I pulled my mental focus together and decided to focus on keeping a steady, conservative pace to start the first steep section. My plan was to then maintain my heart rate until I hit the last section and start to punch it again. I felt good and drove my heart rate up steadily from 175bpm to eventually 187 at the finish. I looked down and saw 19:45 - not great, then I remembered that I started my timer 30s early . . . sweet! I took 35s off my PR! While I didn't win, Andy did, I set a PR, and the rain held off long enough for me to get back to the car.

Full results are here: http://www.ashevillewomenscycling.com/TMHC/2010TMHCResults.html

Check out Christopher Graphics: http://paulchristopher.smugmug.com/Sports/Bicycle

And a big thank you to all of our sponsors!

RACE REPORT: High Country Tour du Life

2010-05-17T15:13:00.000-07:00

The weekend brought a race that I've been looking forward to for a while - the High Country Tour du Life. Andrew Stackhouse is a promoter that moved from Texas to Boone and has started to put on some great events in that area. This race has awesome courses (http://tourdulife.com/courses), with a TT up Beech Mountain, a hilly road race west of Boone, and a criterium in downtown Newland to finish it all on Sunday. I decided to make a weekend out of it with the family, team and friends, and rented a condo on top of Beech Mountain with our friends the Hamblens. It was a full 'house' with 2 kids, dog, and 1 pregnant lady! Also there was a case of Highland beer to fit in there!

The weekend started out with Chris Emory and myself making the trip up to Beech Mountain for the TT Friday night. The course went up the 'easy' side of the mountain, and the course looked good, steady, and the weather was perfect in the low 70s. I was the 2nd to start and after a solid warm-up I started conservatively in an effort not to repeat my performance of 2 weeks ago where I went out too hard during the Wintergreen Hill climb in Charlottesville. My pacing was almost perfect, but with a quicker climb than expected I actually took it out too easy. This in addition to the altitude pushed my effort into a 15th place - good enough for some overall points for the Omnium, but not a great result. Chris had a similar ride (in more ways than one) and came in just a few second behind in 16th. Results: http://tourdulife.com/wp-content/uploads/2010/05/Beech-TT1.pdf We joined our friends for a dinner on top of the mountain at over 5000ft!

After a nice evening Saturday greeted us with great weather and a very hilly course, with narrow, twisty roads. The course was one of the best I've ever done, unfortunately my performance wasn't! However this is when it's good to have a team. Chris Emory and I were joined by Andy Applegate, Andrew Erskine, and Jason Spouse. We agreed that since we didn't have anyone very high up in the overall we would let the other teams control the race and try to get riders in the moves throughout the day. While we missed a move by a solitary rider, the rest of the team maintained our positions in the field early on and Andrew Erskine helping to control the field early on. Andy went on some early attacks, but ultimately headed back to the field to let the course separate the men from the boys so to speak. With the overall contenders watching each other after the first hilly loop, Andy Applegate launched an attack on the flat, back portion of the course. He quickly gained time and increased his lead to over 2 minutes! While he was chased by a single rider the field couldn't get organized and left Andy to consolidate his lead. With 90 seconds going into the final climb he easily hung on for the win - the team's biggest of the year! Chris Emory had a superb finish for 8th while I faded after a chase effort and finished at the tail of the main field. The team now had Chris in 9th overall and an impressive win that took down some of the regions biggest teams!

Sunday the goal was to advance Chris up the overall and try to get a solid placing on the day as well. The weather was in the 70s, with a good chance of rain (which fortunately never materialized!). The course started flat, had 3 corners, and a large sweeping turn into a fast downhill that was preceded by a sharp 50 meter climb. The raced started fast with John Hamblen of Mountain Khakis, Sean Weddell of Team Metro, and John Patterson of Carolina Masters going from the gun. Chris and I stayed near the front of the field and followed moves while trying to conserve energy up the climb. With about 5 laps remaining in the 25 lap race, I sensed an opportunity as Chris Harkey of the Subaru-Gary Fisher team attacked up the climb. 2 laps later Chris Emory attacked as I let a gap open up the climb. Chris gave an awesome effort to bridge and ultimately stay away for 5th on the day. His placing moved him up to 7th overall, while I ended up with a safe field finish. Our goal for the day was accomplished, but of course it would have been nice to have a slightly higher overall placing.

So 1st in the road race, 5th in the crit, 8th in the road race, and 7th overall. Not bad for a little team from Asheville sponsored by a local beer company! Speaking of which, the beer from Highland made for popular prime prizes during the crit on Sunday, and it was made known that the local Lowes Foods carried it as well. Trek got another win on their bikes, and we heard a lot of great comments about our Swiftwick socks. Thanks as always to all of our sponsors who make it possible:

Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

USA Crit series, speedweek-Spartanburg

2010-05-07T16:00:00.000-07:00

From Andrew Erskine:

I headed to Spartanburg to race the Pro,1 criterium as part of the USA crit Speeweek series. When I arrived I managed to catch the end of both the Masters and the cat 2/3 race. Thomas Smith had managed to lap the field in the Masters race along with one other rider, and took a dominant 2^nd place. Chris Emory made a great move in the final lap of the 2/3 race to move from about 30^th place to a 6^th place overall,l in one lap, how I don’t know, but I need to figure out his secret!!!

After the pro women, the sun began to set and the Pro men feild took the line for the start of 70 fun laps. I got to the line and had a mid pack start, not bad, not great!! The way speedweek had unfolded there was a battle being played out between United Healthcare, and Bahati Foundation, with Team Type 1 also in the mix with Mountain kahkis. This made the race hard and fast from the gun. The first few laps brought the inevitable screach of brakes and that crashing metal sound as the barriers came into play, once the field was strung out the race began in earnest. I felt good, legs were good, but given the dynamic of the race, moving up or around in the field was a challenge. United Healthcare and Bahati took turns in attacking and the others chasing, which pretty much meant the race was constantly an attack and counter attack and kept the speed consistently high, this was pretty much the story of the evening. After a few more crashes and few close calls for me, the field had thinned down to those that would finish the evenings race. I sat comfortably in mid pack until about the last 15 laps. As the pace picked up, no breaks had stuck and everyone started to organize for a fast finish, I decided to make one big move to try to get a little closer to the front to contest, I managed to get up there pretty well but as I did a big attack from Asheville local Jonny Clarke was made to disrupt the Bahati train, and I was engulfed while trying to recover. I tucked in for the final laps, stayed safe and finished with the main field, with United Healthcare taking the evening and spoiling the Bahati plans.

All in all a fun and fast evening, I enjoy these crits, they are blazing fast from the gun, and lend themselves to my style of riding, a lucky break or well timed move could have gotten me closer for the finale, but I was happy to feel good, ride well and represent. Good to see some of our local pros making an impact on the week, with Luca Damiani consistently placing all week. The guys at Globalbike also having a good presence. Feeling good for the Festival of Speed Keirin this weekend in Atlanata, hopefully some good results to come.

Thanks to all of our great sponsors for making it possible.

Andrew Erskine

Davenport Park: Eco-community sprouts in West Asheville

2010-04-29T16:27:00.000-07:00

Nice article!

http://www.wncgreenbuilding.com/2010/case_study_davenport_park

AND we're in The Citizen-Times this weekend too:
http://www.citizen-times.com/apps/pbcs.dll/gallery?Avis=B0&Dato=20100429&Kategori=PHOTO23&Lopenr=906010805&Ref=PH

Lance Armstrong becomes part-owner in Honey Stinger

2010-04-28T13:54:00.000-07:00

If you don't like my endorsement, maybe you'll like his:

http://velonews.competitor.com/2010/04/news/lance-armstrong-becomes-part-owner-in-honey-stinger_113493

Pistachio Diet?

2010-04-20T07:55:00.000-07:00

A couple of good articles:

http://www.pezcyclingnews.com/?pg=fullstory&id=8055

http://www.pezcyclingnews.com/?pg=fullstory&id=8172&status=True&catname=Latest%20News

2nds and Seconds

2010-04-16T03:52:00.000-07:00

This week brought plenty of racing in the form of two local events (Ring of Fire and the River TT) as well as another event (Iron Gate TT in Mebane, NC). After a solid weekend of training last week I had a couple of rest days before racing at the track on Wednesday.

The team rocked it Wednesday. The plan was for me to 'take it easy' and sit in, in preparation for the TT the next night however I eneded up taking some points and then being in a break with Thomas for 10+ laps. After being a little scatter-brained two weeks ago we were able to pull it together and put two of our guys, Thomas and myself, into the top 3. Unfortunately those were the bottom 2 positions as Luca Damiani beat me in the last sprint to take the win. A little secret: Nick from Metro cut me off from the apron on one of the sprints to take points which would have put me in the lead . . . oh well, it's a TRAINING RACE! Either way, it was fun, the team rode well, and it was good training. Jess and I stopped at Lucky Otter afterward (as usual) to finish off a nice evening.

Thursday was the first River TT of the year in Asheville. Unfortunately when I was registering I found out that the course had been arbitrarily lengthened this year, by about 400m!?? Not the best thing to tell racers that have been doing this course for nearly a decade. Either way, a TT is a TT, so I did my usual 30 minute TT warmup and in the process realized that my plan of 'taking it easy' Wednesday didn't work out, and I was about to pay for it with one of my worst performances on the river. My fatigue led me to break my position several times and I couldn't produce the power in my tight position like I normally do. Either way, my 4th place and the associated effort was good training and gave me a benchmark to go off of for the real race on Saturday.

Our son, Ethan, is now 6 weeks old and Jess had a trip to her parents' place planned so we decided to visit our good friends, Pete and Kristy Cannell in Mebane for the weekend and introduce them. Of course we decided to multi-task and I did a time trial on Saturday around a local winery there. While Pete said he wouldn't recommend the wine, he did recommend the race, so I registered and planned on the race on Saturday. I wasn't super-fresh going into it, but as I warmed up, I liked the course, the weather was perfect (mid 70s, partly sunny), although there were sustained 15+mph winds (not ideal for holding my ultra-low TT position!). I went off 3rd and despite the hills and wind I was able to pace myself well while maintaining the best power during a time trial that I've done aside from the National Championships last year. My effort was good enough for 2nd place and I missed out on the top-spot to Ken Johnson, a formidable albeit toothless opponent. The rest of the weekend consisted of good friends, food, and wine and some well-deserved rest. Tomorrow it's back to the 'real world'. I hope you all enjoyed your weekend as well!

Full results here: tricyclists.com/wordpress/wp-content/uploads/2010/04/all_men1.pdf

Best Twinkie Ever!

2010-04-13T04:26:00.000-07:00

Being on call last weekend, I decided to hit out with my teammate Eric Muehl for a ride I've been wanting to do for a long time: http://www.bikely.com/maps/bike-path/340321 (Garmin pooped the bed that day, so I couldn't upload the file . . .). It's been on my mind ever since I read this Bicycling article by Justin England.

The goal today was climbing, and we got it, with about 7k total feet in about 3 hours! The ride started with a steady climb up Elk Mountain, then we dropped down Ox Creek and headed to Barnardsville and Dillingham. This is when I started to look for a spot to get water. Unfortunately Sunday's aren't a great time to be looking for open stores in rural WNC! I figured I'd just get by until we saw a BP just before we started our ascent to the BRP. I wanted a drink and an oatmeal cream pie (kind of a tradition when I climb up to the Parkway). No luck on this front, but when I asked the clerk if he had any, he just pointed to a basket of Twinkies and Ding Dongs and said 'we got those'. I said 'oh well', he said 'They're FREE', we said 'THANK YOU' as we shoved a couple into our pockets. OK, so Twinkies aren't Paleo, but seriously how can you refuse one of these for free on a Sunday. I think it may have been a sign from God telling me to take one, so I did OK?

However I worked on my delayed gratification and decided to wait until Craggy Gardens (the top of our climb) before I indulged in the heavenly cakey goodness. The climb started benignly enough with a steady, paved false flat, and then the road abruptly ended and turned to rocky service road, before turning into a tree-strewn, gated-off steep portion. It seemed fun enough, until about 45 minutes later when we were STILL CLIMBING. It wasn't the grade, or even the length, but the fact that you just had to grind it out on the rocky, dirt surface for such an extended period of time. I can tell you that the reward at the top was worth it though . . .

Best Twinkie Ever

Eric and I dropped back down to Asheville on the Blue Ridge Parkway and headed home for beers and some good food with friends in front of Paris Roubaix as we watch Fabulous crush all comers. I hope you got to enjoy a great ride and the storming performance as well!

Honey Stinger Organic Chews Review

2010-04-13T04:23:00.000-07:00

GOOD TO CHEW ON:

I've been using these for over a year now as part of my pre-ride/race ritual. Honey Stinger gels have been a staple in my jersey pocket for years due to their taste and honey-based nutrition, so it was natural that I try these. While some other products have 'slicker' packaging, I like the ease with which you can open the pouch on or off the bike (I used to open other products before I put them in my jersey). If HS could make the packaging easy to open, but more of a tube, I think these would be perfect. These are awesome on the start line when it's hard to choke down a gel, or throughout a long ride when it's nice to chew on something but you don't want to fill your stomach with a fiber-filled bar. I typically eat these while I'm getting dressed, at a stop during the ride, or on the start line instead of a gel now. I like to rotate the flavors so they don't get stale on my palate and I've found all to be quite agreeable.

My wife loves to eat these while she runs, and many would agree that she's more discerning than me! I would definitely recommend these.

http://www.roadrunnersports.com/rrs/products/HNY100/

RACE REPORT: Boone-Roubaix

2010-04-04T06:24:00.001-07:00

Whew! Hard race for sure! Felt good, not super-fresh, but solid. Good pre-race nutrition and on-bike as well, eating a Honey Stinger Protein Bar for breakfast, then using Honey Stinger Gels each hour during the race. The bike was equipped with the new Bontrager Aeolus 6.5 wheels (tubular), which performed flawlessly! 50+ riders lined up with Mountain Khakis, Pro-shop, Cannondale, and UHC all with 3+ man teams. It was just Emory and I for ACE-Highland Brewing. The course was comprised of small loop-big loop-small loop x 2. It started with a relatively flat section, then a gradual climb before a decent and then built speed into the first "pave" sector with large chunks of gravel! This was the first section where the field started to splinter as riders flatted left and right and I tried to avoid losing teeth as chunks of rock flew by my head! The course then rolled quickly into the first uphill dirt climb, followed by a paved climb. The backside of the course had a long paved climb followed by a steep dirt section that blew the race to pieces!

I got popped on first big lap up the first major dirt climb, mainly because I was too far back leading into it, but was able to chase back on relatively quickly. The group was shattered from about 50 to less than 20 at this point only 30 minutes into the race! We settled into a nice pace until the uphill paved/dirt section where I stupidly at at the top of the paved portion (this is where good course knowledge would be handy as I would then have avoided throwing up on myself as my heart rate hit close to 190bpm within 1 minute after eating!). It was at this point that I was left alone to chase back on, but was quickly caught by Chris Emory as well as a group of a few more that were able to catch back on again. In a race like this, course knowledge, equipment, fueling, and fitness are ALL key!

Heading into the final lap, Mountain Khakis controlled the front with Hamblen setting pace, Neil attacking, and Hekman seeming to wait, looking strong. A group of 3 went up the road, but was mis-directed off course, which was unfortunate for them. It was at this point, the second time up the big dirt/paved climb going into the big loop that my legs started to cramp from the effort necessary to climb a 15% dirt climb I had to pull back into my own rhythm. I joined a group of 6, including Chris Emory that paced ourselves through the last lap together. We could see the action up ahead (in the distance) led by Hekman taking the win. After Chris' earlier attacks softened the group a bit, I was able to win the (halfhearted) sprint from our group for 10th. Chris rolled in for 15th on the day.

Check out Carolina Cycling News report here: http://carolinacyclingnews.com/2010/04/05/boone-roubaix-an-instant-classic/

Overall, I was pleased with our performance. As usual, it's hard going up against pro-caliber teams, but we put in a decent showing with both our men in the top 15. I plan on doing this race again next year, but would go into it about 5 lbs lighter and fresh, instead of in the middle of a training block!

1 Mark Hekman Winston-Salem, NC Team Mtn Khakis fueled by
2 Pascal Bussieres Quebec, QC Team Spirit/Cannondale pb
3 Spencer Gaddy Team Ion - United Healthcare
4 Jon Hamblen Winston Salem, NC Mountain Khakis - Fueled by
5 Pete Custer Alexandria, VA Your Ad Here p/b Bicycle Pro
6 travis livermon winterville, NC Champion System / Cannondale
7 Thomas Ziermann Wilmington, NC Window Gang Cycling Team
8 Edward Adamy Southern Pines, NC Carolina bicycle company
9 Brad Perley Kennebunk, ME Lees-McRae College
10 Christopher Larsen Asheville, NC

Full results here: http://booneroubaix.com/wp-content/uploads/2010/04/BR-p123M1.pdf

As always, thanks to all of our sponsors - check them out: Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

New Honey Stinger Protein Bar Review

2010-03-30T04:46:00.000-07:00

Check it out: http://www.backcountry.com/outdoorgear/Honey-Stinger-Protein-Bar-15-Pack/HON0010M.html

Personally, I'm always searching for ways to optimize my training as well as nutrition. The Honey Stinger Protein bars have helped to fill a void in my nutrition 'arsenal'. After years of eating energy bars on and off the bike, these bars provide a tasty, healthy alternative as they are sweetened with honey and have a lower glycemic index than bars with less protein and fat. These are my new pre-race meal (usually with a banana) about 3 hours before a long ride. I used this formula without fail for every long ride or race I completed last year and eliminated the GI issues that seemed to accompany other options. Now with the new smaller size, I have a great option for a snack in the afternoon or a pre-ride meal when I want to keep my blood sugar stable (devastatingly tasty with a cup of coffee!) . Even my picky wife has now made these her choice over Clif's Mojo bars. An added bonus, for my fellow Primal eaters is that they do not contain grains.

True story: I actually ate one of these DURING my son's delivery. My wife asked, "did you just eat something with peanut butter" . . . why yes I did!

Enjoy!

Elk Mountain TT #1 & Red Cross Charity Ride

2010-03-28T07:17:00.000-07:00

So Thursday was the first TT up Elk Mountain Rd. benefiting Asheville City Schools. I was pretty excited about this event, as was the rest of the team and we had 3 of our riders there with Jason and Andrew out with work commitments, and Eric on the mend. We got lucky with the weather as well as the rain blew in then right out for the start of the race! I came into the race pretty fresh, but with a lack of sleep due to my little boy and his sleeping patterns! I got a fairly early start, and my goal was to go under 23 minutes - my PR for the climb (from the bridge) with better form. Race day, there was a nice tailwind and with the extra motivation from being in a race (and having Chris Emory chasing me!) I was able to shave 75 seconds off my best time, and allowing about 45 seconds for the shortened course, about 30 seconds. Not a super-high power output for me (about 320W), but based on my current fitness my pacing was solid and put me in 4th place behind Cameron Cogburn (with a superb 19:08!), Andy Applegate (21:26), and an impressive returning Adam Ray (21:43). Chris slotted into 5th to stack 3 of our guys into the top 5. Check out the results, and more pictures here: http://www.abrc.net/events/index.htm

In lieu of racing this weekend, the team took part in a Red Cross Charity Ride - Please donate here if you can: http://american.redcross.org/site/TR?px=8163330&fr_id=1246&pg=personal

We had just about the whole team out and all but me completed the full 100 miles, while I cut off about 20 miles to get home for childcare duties! It was a great event and a special thanks goes out to Marios, Alan, and the team for organizing this event! Afterward I had a superb Seven Sisters Abbey Ale from Highland. Refreshing!

As always, thanks to all of our sponsors - check them out: Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

GTS Reports - another win for Eric!

2010-03-11T04:52:00.000-08:00

Last weekend saw the birth of my son, so my racing was tempered a bit. However Eric was out there stomping on the 3s once again in search of the overall GTS title and upgrade points! Check out his progress:

The last weekend of the training series has just ended, and with good results. Saturday was at river falls and the only thing that made the course troubling was the narrow road that made it difficult to move up through the field. The 1k long climb to the finish wasn't as bad as everyone made it out to be. It started like all the others, an attack or two per lap with everyone eager to chase them down immediately. So I stayed near the front and just got into someone's slip stream and follow them with minimal effort. But after seeing that no one was going to let anything get away, I drifted back to about mid-pack. And unbeknown to me, a rider got away off the front and had his team blocking quite well. By the time I heard about him, he had over a minute on us. So I spent the next couple laps fighting to the front to get that gap down. By the time I got there he was something like 1:20 ahead. I got it back down to 40 seconds within a lap and it stayed there until the last lap. We had him in sight as we started out final ascent towards the finish. I got antsy and took off about half way up and had a good gap, but I hit my limit and couldn't keep my pace high enough to stay away, and a small group was able to catch me. I got 10th, but it was a good gauge for me to see where my fitness is. Oh well there's always tomorrow to make up for it.

Sunday is here and it's the last race of the series. I've had good performances here the previous two weekends and I was planning on doing the same. Right from the gun I went off and tried to get myself into another break away. But the bullseye was really big on my back today. I attacked 4 or 5 times on the first lap with no results. I'd look back and the field would be strung out behind me or a couple of people would go with me and then not pull through. It was really frustrating and it went on for four laps! I tried everything, attacking on the climbs counter-attacking an attack that just got reeled back in, everything and still nothing. In the last mile of the 4th lap a group of about 7 riders finally got off the front with about a 20 second gap. I saw my chance and gassed it, I took one rider with me and we caught the group quickly. I yelled for everyone to hit it and that we had a good gap. However there was a problem, only about three of us seemed to know what we were doing. Nobody else was pulling through and we were caught shortly after the start of the next lap. So I sat up and just soft pedaled at the front for the next few miles. The Hincapie riders were attacking as much as me and I was trying to get off the front with one of them since they seemed strong enough to make it work. Coming into the headwind on the 5th lap a Hincapie rider surged a little and no one reacted, so I put in a good effort and only two riders chased me this time. I had one of the Hincapie riders and my break away buddy from the first race there with me. We had a decent gap and when I flicked my elbow to have the next guy take a pull, he said he didn't have anything. So I just put my head down and drove on, opening the gap up even more. Eventually he and the Barley's rider started doing pulls and I was finally able to recover a little. We only had a couple more laps to go and stay away, but after all the work I did earlier, I wasn't sure if my legs would have enough in them to make it the rest of the way. We worked together perfectly and the course marshal informed us before the last lap that we had 40 seconds on a chase group of 6. By the last lap with about 2 or 3 miles to go he informed us that we had 1:40 on them! They must have stopped working together or maybe they all just got tired. The head wind really picked up during the last 3 laps. With about 2 miles to go, I was sitting third wheel, and the rider I was drafting must have gotten blown over a little by the wind because my front wheel managed to just catch his derailleur. One of my spokes snapped instantly and it was just jingle-jangling around making all sorts of racket. I didn't have the presence of mind to open my brakes up, so the rim was rubbing them really bad. I thought I was just getting tired. But I managed to make it to the finish line uncontested for another big break away victory. Now I get to upgrade and do the same amount of work for the team chasing down breakaways instead of being in them.

Thanks to all our 2010 sponsors: Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

See us online at: www.ashevillecyclingelite.com

RACE REPORT: GTS Cat. 3

2010-03-01T03:55:00.000-08:00

From the desk of Eric Muehl (Eric's our 'develepmental' Cat. 3, who's a Cat. 1 badass 'cross racer, in search of upgrade points this early-season):

Well, it's February 20th already and that means it's time for me to get some racing done. The race at Donaldson center is the first road race I've done in two years! The weather has left my training a little on the soft side so I went in with a pretty open mind, not expecting anything great. During the drive down and while warming up I had both Chris' giving me advice on how to race and where to attack and all that cool stuff. Telling me to sit in and that if my nose see's any wind in the first hour, I'm doing too much work. Well the race went off without any problems. I spent the first two laps getting used to riding with lots of people inches away from me on all sides. A few people rolled off the front and managed to get a decent gap, but since this was a 50 mile race, no one jumped at the opportunity to reel them in. With about a mile to go in the 2nd lap I moved to the front and put in a big seated effort thinking I was going to tow the entire field with me to bring back those three guys up the road. When I got within 50 meters of the three I sat up and noticed that only one rider came along. So we got to the others and we all worked together well for three laps. I was doing slightly longer pulls than everyone else because I really wanted the break to be successful. I figured it'd be better to get 5th than to run the risk of being pack fodder in a group sprint. Well somehow the peloton caught back up to us and got to within maybe 50 feet or so with about a mile to go before the start of the 6th lap. So myself and a couple other riders kept the pace high to maintain what little gap we had and on the small hill before the 1k sign I drilled it and took three guys with me. We had opened up the gap a little bit. About a mile into the 6th lap we hit the slightly steep short climb, I upped the pace on it and I heard one of the guys yell " we dropped em". So from then on, it was just myself and a Barley's rider working together. I was probably doing 60% of the work but the other rider was still strong enough to keep the pace high. We were averaging somewhere around 25 mph and had opened up a huge gap. By the time we got to the last 1k, all we could see were two chasers about 30 seconds back. I cruised to victory in my first race of the season and I really had to work for it. I got sick that night and combined with being pretty dehydrated, I was unable to race Sunday. So off to a pretty good start this year.

One week later and my sickness from last weekend really hampered my ability to get any decent training in. So I wasn't expecting much Saturday at Fork Shoals. I tried making a couple aggressive moves early on but I was a very marked man. If I made a move, there was 15 other guys right there on my wheel. So I settled in to the peloton for the next couple laps. There were tons of attacks and each one of them was met with an instant reaction from the group, everyone was really aggressive. I got tired of all the bs going on at the front and so I got to the very front on the last lap and controlled everything. Only a ffew people tried attacking and I was able to reel them in quickly with little energy wasted. I let two guys take off with about 3 miles to go and No one else went with them. On the last two little kicker climbs leading to the uphill finish I buried myself, hoping that I would really break the field up. I softened them up a little, but in the end my legs were only good enough for a top 20 or so finish in the sprint.

After a mediocre day for me Saturday, I wasn't sure what my legs were going to be good for. And after the move I pulled last weekend here I thought for sure I'd have a huge bulls eye on my back. Maybe it was the different kit or maybe most forgot me. There was a strong and steady 15mph head wind on the back stretch and finishing straight. I decided to go right from the gun and I managed to get a good 30 second gap or so with two other riders. They both dropped off pretty quickly so I was left to fight the wind by myself for the next lap and a half. There was a bad crash in the 1/2 field so there was a fire truck and ambulance blocking most of the road. They neutralized the race there and I fell back into the peloton to get a little recovery. As we came to the last section before we hit the head wind, I was upfront and three guys put in an attack. I have come to find that no one will respond to aatacks if I'm at the front. So I let them get a decent gap going into the climb and figured that I'd attack on the climb, bridge to them and we'd have a sizeable gap to work with. My legs were starting to feel pretty good, so I went all out and took one or two guys with me. We had a good gap and by the time we crested the hill, there was a group of about 10 other riders that had gapped the rest of the group.
So we had 15 strong, smart riders working perfectly. We had no problem opening up a huge lead on the rest of the group. No one sat in or tried attacking until the last 3 miles. At that point there was only three of us that continued to rotate. I ended up getting stuck out front for a good minute or so with no one pulling through. Then a rider put in an attack. I got in about 10th wheel and sat in with 1k to go. I started moving up and with about 200m to go, I let it fly. Only three riders were able to come around me, I was able to hold everyone else off for a solid 4th place. I've really been surprising myself lately as well as building a reputation for being one of the strongest most aggressive riders in the area. I can't wait to be in shape.

Life & 2010 Goals

2010-02-27T07:11:00.001-08:00

I've been doing a lot of thinking this past month (more than usual?) as my life is about to change in an awesome and amazing way with the birth of my son this month! I've been racing my bike since was 14, and really since I was 6 if you count on the way home from school!

When I first starting racing, my objective was to get to a Cat. 3 as soon as possible (at age 16) so that I could go to Nationals. Then I wanted to be on the Regional Team. Then it was the National Team (which didn't quite happen). However at Virginia Tech I went from a 3 to a 1 in 6 months and decided that the next step was going P.R.O. However during this time I lost my best friend, Chris Strader: http://articles.baltimoresun.com/1997-06-29/news/1997180072_1_bicycling-annapolis-racing-team

It was during the following year that I poured my heart and soul into riding, and I was winning races. The problem was, while I thought it would make me happy, it wasn't. I returned to school that Fall, hung my bike up and decided to have fun. I asked myself, "If I die tomorrow will I look back and think I really have no regrets?". I sold ALL my bikes the following year. I didn't ride that year and had a great time! It made me think about life and my priorities. I began riding again the following year, but didn't race again until 2007 - a 10 year hiatus. The impending expansion of my family as well as some other events (the recent diagnosis of my mom with cancer and a friend with DDD of two levels in his back: http://www.cannellchampiontraining.com/blogs/entry.php?id=127) have made me think even more about what is important.

Cycling is now a big part of my life, but while it once was the top priority in my life, it's now below my family and career. It's something that provides an outlet both physical and social as well as a hobby where I can enjoy the technical aspects. This year I'm excited to share some of this with my new son! I've been working with my coach, Andy Applegate of CTS Asheville, to tweak my goals for the season as the new baby, and a Europe trip will temper my objectives a bit, but I think it's still good to have goals for the year no matter how small or incremental they may seem. Andy laughed when I told him that I got up early Saturday to get my workout in so that I could put the nursery together! I sense that this is just the tip of the iceberg . . .

My goals this year include winning the NC State TT Championships, another cyclocross race, and completing the Shenandoah 100 MTB race. Of course woven throughout this will be raising my son, being a good husband, and continuing a successful career. I will keep getting up at 5, getting on the trainer and putting in some pain before the day starts. I'll spend time with my wife and son, and will sometimes give up a ride (or 2!) to do so. I'll have that beer, or cookie from time to time, and I'll probably try to take more naps (if what I hear about having a baby is true). I want to be able to look back and think, "I lived a great life". I hope that you can too.

Check out a great article on goal setting here: http://www.trainright.com/articles.asp?uid=4787

GTS #1 & #2: Donaldson Center & BMW

2010-02-27T02:40:00.000-08:00

The season started last week as usual, in Greenville, SC with the first weekend of the Greenville Training Series at the Donaldson Center (long, boring laps) and then the BMW Test Track (short, windy laps).

Saturday's race was challenging due to the dearth of teams with multiple riders, like Team Type 1, Global Bike, Hincapie, United Healthcare (or whatever their name is this year), Metro, etc. It was just Chris Emory and I, with Eric in the Cat. 3s working on upgrade points. It was an 8 lap race, and after some early excitement, we settled into a nice pace with attacks coming through the hills on the back of the course. Nothing really stuck until after the move that I was in got brought back! Global Bike and TT1 had guys in the move and they drove it home as the other teams weren't able to do much. Once it was apparent that they weren't going to be brought back, I tried to be as active as possible and just get in a good workout while testing myself (this being a training race and all . . . ). Chris Emory was active as well, but the gap stuck at 2 minutes and the break and money was long gone. We rolled in with the field, and went to see how Eric did. The good news is that he CRUSHED the 3s field! After launching a counter move after 2 laps, he chased down the break and then proceeded to drive it to the finish after dropping all but 1 other rider. Congrats to Eric after his first official race on Team ACE, and first Cat. 3 win! Shouldn't be long before this 'developmental' rider moves up to a 2. Sweet!
Sunday greeted us with similar weather to Saturday: about 65*, light breeze, and some nice sun. This was a nice change over last year when there were 20-30mph winds that made the race at the BMW track brutal! Then again, I like those conditions and was able to lap the field, so my joy was a little short-lived! After Eric's herculean effort on Saturday, being away for about 3/4 of the race, he was suffering the effects of dehydration and decided to take the day off. This left only Chris and I again to battle against the other bigger teams. It was a similar result to Saturday with a break going from the gun with Hincapie & Globalbike (and Metro?), and staying away all day! Chris and I were active again, but no match for the teams with more matches to burn. That's OK, because when we bring our full team, we will be a force to be reckoned with! Field finishes for both Chris and I capped a mediocre, but enjoyable weekend of racing. The weather was good, the power and legs were good, and it was nice to be back in the thick of the action rubbing shoulders and getting tan lines once more! Oh, and we took away a win!

Thanks to all our 2010 sponsors: Highland Brewing, Trek & Bontrager, Liberty Bikes, Rudy Project, PML Pathology, Mosaic Realty, Honey Stinger, Swiftwick, Carmichael Training Systems, Dr. Steve Miller DDS, Crossfit Brevard, Joe Lilly Photography, and Affordable Home Inspections.

See us online at: www.ashevillecyclingelite.com

How to ride less and be able to ride more:

2010-02-08T14:57:00.001-08:00

www.marksdailyapple.com/i-hate-running/#more-10668

'Warm' Weather & Spring

2010-01-17T08:14:00.000-08:00

Yesterday marked my first ride outside of 2010 as 'warm' weather returned to WNC! We got almost the whole team out, and I rode my 'winter beast' equipped with a rear fender to keep the cold, icy road spray off my butt. Unfortunately this bike isn't ideal for climbing and I was paying for my warm, dry rear end on a 20 minute climb out of Bat Cave as my teammate Jason and Will Black set the pace up the climb. I wasn't going to repeat my mistake of last year (when I bonked), so I just settled into a comfortable pace and cruised up the climb and the rest of the ride.

This week also marked the start of childbirth classes (holy sh!t). So between work at the hospital, getting ready for the baby, and normal duties, I've been fitting in a couple of days of intervals as well during the week. At least 2 days a week I've gone back to riding Powercranks. While, like weight training, I'm not 100% convinced that they definitively are a training advantage, I think that the 2-3 months out of the year when I'm not racing, lifting and Powercranks have a place and help to make the most of the 3-5 hours of training time that I have. Of course I'm doing intervals on them!

What I can't wait for is the warm Spring days that allow me to get on my new Trek Madone that's about 10 lbs less than my 'cross bike set up for winter and has real cranks as well! This should coincide nicely with the birth of our first son. Like my wife's pregnancy, the hard work during the winter will yield results and happiness come Spring time!

Happy New Year!

2010-01-11T17:17:00.001-08:00

After a month long break from the bike, and a sweet trip to Las Vegas with my (pregnant) wife for New Year's Eve, I returned home and started to get caught up on everything. I opened the training calendar from my coach, Andy Applegate, and read 'Back at it!' under the details for my intervals. Oh boy!

Along with a return to structured training and the accompanying schedule, I also needed a revamped diet, a new bike for 2010, new team kits, organize team camps, plan a race schedule, order clothing and equipment, and finalize the team roster. Whew! Fortunately January is a mellow month travel wise. However February will start off with a bang with a team training camp, and then races shortly there after. March is more of the same, until our new addition arrives in about 10 weeks! Holy sh!t!

So we're about two weeks into 2010, and I've crossed off most of the items above. New bike has arrived and is dialed in for training, along with a mix of time on the Powercranks, TT bike, and in the gym. I like to start off the training year with a fair amount of 'sweet spot' rides, at a fairly low cadence, along with maintaining time in the gym and on the trails for balance. It's rough getting used to waking up at 5AM again, but it's satisfying to be done with a great workout and in the hospital by 7:30 each day. After a month of this, I'll start to increase the intensity to get ready to race, and then it literally is 'off to the races' once again!

I wish everyone a happy, healthy, and prosperous 2010. May it be your best year yet!

Here's a good article on 'base training': http://www.pezcyclingnews.com/?pg=fullstory&id=7901&status=True&catname=Latest%20News

2009 Season Recap

2009-12-09T09:29:00.001-08:00

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

2009-12-07T02:38:00.000-08:00

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

2009-11-22T04:28:00.000-08:00

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

2009-11-08T18:23:00.000-08:00

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

2009-10-26T03:53:00.000-07:00

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

2009-10-22T04:31:00.000-07:00

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

2009-10-21T02:52:00.000-07:00

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

2009-10-19T04:44:00.001-07:00

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

2009-10-12T03:35:00.000-07:00

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

2009-10-09T04:21:00.000-07:00

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

2009-10-04T13:04:00.000-07:00

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

2009-09-20T19:02:00.001-07:00

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?

2009-09-13T09:59:00.001-07:00

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, meat^8-10 (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

2009-09-10T17:24:00.001-07:00

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

2009-09-09T19:01:00.000-07:00

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?

2009-09-09T03:48:00.000-07:00

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

2009-09-09T03:35:00.000-07:00

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

2009-09-07T03:02:00.000-07:00

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

2009-09-06T05:24:00.000-07:00

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

2009-08-27T03:25:00.000-07:00

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

2009-08-25T05:02:00.000-07:00

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

2009-08-24T11:46:00.000-07:00

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!

2009-08-19T14:00:00.000-07:00

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

A win for WNC

2009-08-19T03:20:00.000-07:00

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

2009-08-18T03:23:00.000-07:00

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

The Whole Foods Alternative to ObamaCare

2009-08-18T03:16:00.000-07:00

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

2009-08-16T17:19:00.000-07:00

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

2009-08-10T17:30:00.000-07:00

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

2009-08-06T13:32:00.000-07:00

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

2009-08-05T10:19:00.000-07:00

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'

2009-08-04T04:30:00.000-07:00

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

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

2009 Part 2

2009-08-03T05:44:00.000-07:00

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!

Help Me Help Those With Cancer

2009-07-27T15:29:00.000-07:00

As a lot of you know, my mother was recently diagnosed with stage 4 fallopian tube cancer. I'm riding Livestrong Philadelphia with some friends and my goal is to raise $1000 in her honor. Please visit my site and donate if you'd like and have the ability:

http://philly09.livestrong.org/chlarsen

Eco Concepts Latest Blog Entry

2009-07-21T13:32:00.000-07:00

Check it out!

http://blog.ecoconceptsrealty.com/

Next year's bike? Trek 6 Series Madone

2009-07-21T04:19:00.000-07:00

http://www.cyclingnews.com/features/alberto-contadors-astana-trek-6-series-madone

Race Report: FBCC

2009-07-19T06:00:00.000-07:00

(me, 3rd from the right, in a familiar position in the weekend - not in front)

Well, the weekend started out with disappointment, but ended with excitement! NOT AT ALL - just more disappointment . . .

You can check out the story here: http://www.citizen-times.com/apps/pbcs.dll/article?AID=/20090720/OUTDOORS/907200314

I've been 'nursing' some good form lately and was looking forward to Friday night's time trial and breaking my PR of 25:26. My goal was 25:15 and after a great warm up and almost perfect weather I was confident that this was possible. Unfortunately about 3/4 of the way to the turn-around it felt like my rear tire was going soft. I tried to put it out of my head, but when I sat up for the turn it was there - the dull 'thump' of the tire bottoming out. I decided to just put my head down and do what I could on the way back in hopes that the tire would hold a bit of air. Unfortunately there's not much more devastating psychologically during a TT than knowing that your bike is slow! I tried to ride as far forward as possible on the saddle to keep weight off the rear wheel, but had to actually brake through turns that I normally fly through at 30mph. At 5k to go I was on the rear rim and basically coasted in to the finish. The most disappointment came from knowing that it was a fast day on the course, and I still placed in the top 20 after soft-pedaling the second half of the course for a 26:28 . . . My teammate Jason Sprouse rocked it though with a 25:15 for a top 5 placing to put us in a great position for the RR on Saturday.

I thought I would enact my revenge on Saturday, however luck seemed to have other plans as my second rear-wheel debacle of the weekend ensued. My legs felt great, and although our team strategy of attacking from the gun failed, I was confident of my form as we approached the first major climb of the day as we chased the break of 3 that had gone from about 5k in the race. I climbed in the front group, and my power was good, but I just didn't seem to have the fluidity that I normally feel. However I attacked, as did Chris Emory (from the gun! What a stud!), and Jacob who was aggressive for the first half of the race as well. Chris and I were tailed off from the front group of 6 as we crested the climb and joined a chase group of 4 . Jason and Jacob stayed in the pack (which ended up being a smart play). Unfortunately we were quickly caught by what remained of the field and most of them decided to just sit in and not work to chase. I noticed that every time I sat up it felt like I was dragging, but ignored the sensation, attributing it to the wind-drag from us going 30-35mph through the valley. We hit the final climb, chasing 11th position and even though I was doing 400+W I was being passed by riders who I KNOW I climb better than (with all due respect). As it turns out I noticed a brushing sound and looked down to see my rear wheel was rubbing!! All motivation left my body and I climbed easily to the finish. How long was my brake rubbing my wheel? I don't know, but my power file indicates that it was probably a fair bit. I'll never know if I could've made the split and been in the top 10 or top 5 overall had I not had bad luck on Friday as well. Fortunately our aggressive tactics let Jason sit in and he took the 'sprint' for 11th up the climb with Chris Emory finisheing a strong 12th on the day, after being aggressive at the start. In hindsight we probably should have sat in a waited for the 1st long climb, but what fun would that have been ;)

So, 2 days of bad luck - Sunday would be my day! Again, NOT AT ALL. I felt good, not spectacular and tried to maintain my position toward the front of the stacked field. However the team, minus Jason who has been suffering from a stomach bug, and Jacob who is in NY attending a funeral, missed the selection and we ended up in the field - chasing. Chris Emory, Andrew and I all tried to bridge, but to no avail. As I went to launch an attack I broke a spoke and ended up in the pit. I tried to pull my motivation back up and after a couple laps in the field decided to make the best of the situation. Chris and I worked to lead Andrew out for the sprint, but a train up the outside with 1/2 lap to go, and a broken front derraileur on Andrew's bike, foiled our chances. I dove around a few riders going into the last turn and still managed 5th in the 'field sprint' for 13th (unlucky 13?) on the day. Not really the way I wanted to end my weekend or the last big race of the road season for me before ramping up for cyclocross season . . .

Check out some pics from the weekend here: http://www.citizen-times.com/apps/pbcs.dll/gallery?Avis=B0&Dato=20090719&Kategori=OUTDOORS&Lopenr=907190803&Ref=PH&referrer=PHOTOFEATURE

I hope those who got to watch the race(s) this weekend enjoyed them. Especially our generous sponsors:

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

This weekend: FBCC

2009-07-16T03:38:00.000-07:00

From the Citizen-Times this AM:

http://livingwell.citizen-times.com/apps/pbcs.dll/article?AID=/20090716/OUTDOORS/907160304/1324

Chris Ernst loves a good challenge. Even one he knows is going to hurt. A lot.

That's why the 34-year-old elite amateur bicycle racer is looking forward to this weekend's French Broad Cycling Classic, which runs Friday through Sunday.

“I've done the course for the road race,” said Ernst, of Fairview, who has competed in the Cycling Classic at least seven times in its 12-year history. “It's extremely challenging. I've never seen any course like it in all my years of racing.”

Hosted by the Asheville Bicycle Racing Club, the three-day race is Western North Carolina's mini version of the Tour de France, with all the excitement of the “big” Tour, including talented cyclists, spectacular scenery and punishing mountain terrain.

The race's perfect timing — in mid-July, during the Tour de France — helps generate excitement and keeps the riders coming back each year, said race organizer Richard Dunn.

“I think having Lance coming back into the Tour helps the sport,” said Dunn of seven-time Tour de France winner Lance Armstrong's return to the race after a three-year absence. “I know he will be in the Top 10. Lance coming back this year, and the Tour going on at the same time as the Cycling Classic really helps the general public see what we're doing here locally with bike racing.”

Three days of racing

This year, the race kicks off Friday with the Cane Creek Time Trial, a race against the clock with riders going off on a set distance in timed intervals. The 40-mile Liberty Bicycles Road Race is on Saturday, and the mini Tour ends Sunday with the City of Asheville Criterium, an enclosed course where riders race a loop in set times based on their class.

Riders get points based on their performance at each race. The overall points leader after three days of racing wins what is known as the omnium.

The race's format and venues change from year to year, said Dunn, but it always kicks off with the time trial Friday night in Marshall. While last year there was no road race, this year there will be a 40-mile road race on Saturday in Marshall, a brutal event in which riders climb more than 6,000 cumulative feet in 40 miles.

“A lot of people will not be happy, because it's very difficult,” said Ernst, an ABRC member who races with Team United Healthcare. “But a lot of people will be happy to see the mountains. People come to race here to get a piece of what it's like to race in the mountains, and what the scenery is like. Even though it doesn't favor a rider like me — I'm 175 pounds — I'm very supportive of bringing people into the community.”

Dunn said each year the French Broad Cycling Classic draws 350-400 riders from across the Southeast and some professional and elite amateurs from around the country, lured in part by the $6,000 cash purse as well as the true mountain cycling experience.

Gearing up

The action begins Friday at 5 p.m. in Marshall, with a time trial on N.C. 251 along the French Broad River. Riders start off in one-minute intervals, riding 10K (6.2 miles) out and 10K back.

On Saturday is the much anticipated/dreaded Liberty Bicycles Road Race through Madison County.

“We wanted to have an event that really represents the region we're from,” Dunn said. “We feel this road race will be a very sought-after race.”

It begins at 8 a.m. with the Pro Cat 1, 2 riders in downtown Marshall and ends on a mountain top, at the top of Walnut Creek Road.

For those riders who still have legs on Sunday, the City of Asheville Criterium will round out the omnium with a brand new course in Arden. Riders go around a rectangular, 1.1-mile course for a certain amount of time based on their class.

For example, juniors ride as many loops as they can in 35 minutes, while the pro men ride for 70 minutes.

“I think it will really add to the racing aspect,” Dunn said of the new course.

“I think the riders will love this course. It has a gradual gradient all the way to the finish, so it will be a very exciting finish.”

RACE REPORT: DLV PRO RACE SERIES #2 (More wins for the team!)

2009-07-15T15:11:00.000-07:00

DLV PRO RACE SERIES #2 – THE WHEELRACE (report by Andrew Erskine)

This past weekend saw the second round of the Pro race series in Atlanta at the Dick Lane Velodrome. Another strong field was assembled, some of the usual speedsters and some fresh new faces. Jeff Hopkins is doing a great job drawing some of the best elite riders around making the racing fun, interesting and extremely competitive, and also some great prize money on offer.

This time myself and Jason Sprouse headed down, I was excited as I felt with the two of us out there we could really make things interesting and mix it up for some of the top guys.

The event was set up with the usual Omnium racing and featured a wheelrace finale( a handicapped race) with a separate purse. We started with some short scratch races to qualify a spot in the final, these were fast and furious and caught me napping even though Jason tried to string it out for me, with only 2 spots going to the final from 2 heats I missed out and headed to the Rep for one more shot, this for some reason has become my chosen route for qualifying for the featured events.

With qualifiers out of the way we started racing in earnest. First up was the point a lap, usually an interesting race as some of the true sprinters try and get out early and score and the enduro guys try to wait it out and get away. The series now mandates that you finish on lap to keep any points, so this has subdued the early hit and run efforts. I was determined to be more aggressive and so Jason and I went to work. Jason as always being the powerhouse he is manages to get things up to speed, a few laps in he nailed it and made all the players chase hard, knowing that if they didn’t, he was gone for the day, I sat third or fourth wheel, and as they finally pulled him back and swung up track I jumped hard (almost knocking Jason off his bike, by trying to jump “quietly”) I managed to get the gap and drove, Jason rode a perfect tempo at the front of the pack allowing me to stay away for almost 6 laps, and take the race win, Jason positioned well, we were of course set up for the omnium nicely.

Next was the 60 lap points race, this is usually the big event, with everyone going after it hard. Again Jason and I complemented each other well and started to get a nice rhythm which was really effective against the field(we are sometimes difficult to tell apart on the track, no comments please) so we were able to counter and go well. I chased after the usual early move and managed to catch them and take the first sprint points, as we were then caught, my man Jason took off. As anyone who has seen him ride knows, if he gets a gap, somebody has got some hard chasing to do, so chase they did, Jason managing to pick a few sprint lap points in the process early in the race. One of the Team Type 1 guys countered nicely on this catch but I was ready and was able to shut it down and take another sprint. Jason attacked relentlessly and spent multiple laps away from the field, collecting points as he went. I did my best to sweep behind and pick up the remaining points and control the pack. By the end, with only a few riders left on lap, Jason had done enough for the win and broken a few spirits, and I scooped up 4^th, we had won the first 2 races and I was leading the omnium.

The next event was the Wheelrace rep qualifier, Jason sacrificed himself for me and got this short 5 lapper up to speed, with all the rider vying for 1 spot in the final everyone let loose, I managed to get a good line and come around in the final sprint and take the 1 remaining spot.

The next 2 races were a motorpaced scratch race, a fun event in which we learnt that position is everything, as the race was at 38 mph when the motor pulled off, with no real chance to move up from too far back as there were no 38 to 42 mph jumps being made. The miss and out rounded it out, and with some less than perfect positioning we had managed to slip a little on the overall omnium but stayed at the top 5.

The wheelrace final was a great show, the A racers decided to work together and we formed a sort of a team pursuit, we had caught everyone in the field apart one guy, then the bell was rung a lap too early, Steve Hill jumped in attempt to shut it down but just fell short. Jeff Hopkins did re adjust the prize money due to the error and we still took home the lion’s share.

Thanks to everyone at DLV for a great day of racing, a great crowd turned out and there was a fun atmosphere. Jason and I had a good time and the drive home was a little sweeter with some wins in the bag over some of the stronger pro’s around. One more in the series to go!!

Rudy Project Offer

2009-07-09T03:22:00.000-07:00

One of our sponsors, Rudy Project, is offering a free helmet with purchase of sunglasses:

http://www.e-rudy.com/rudy-project-combo-details.php

Race Report: Masters Nationals 30-34 Time Trial

2009-07-01T18:23:00.001-07:00

After making a supra-normal effort on Monday, dehydration and a couple sub-optimal nights of sleep I got a treat this morning by getting a 2 hour delay on my TT start! Exactly the kind of information I could have used YESTERDAY! NOT 10 minutes before my start time as I get off my trainer to put my aero helmet on and go to the start house. And then a second one hour delay the second time I warmed up. Am I making excuses? No - most of the others in my group had to deal with the same issue, and on the day my numbers were at least average and about on target. Did I have ideal rest, recovery, preparation and a great day? No, but it wasn't a terrible day. If I went 10 seconds faster I would've been top 10. If I had a great day I think I could've been top 5 again. But I wasn't . . .

The course actaully suited me better this year than last year. It was slightly shorter, started with a solid climb, rolled for a few miles, then another climb before the turnaround, then do it backwards with a screaming 40mph descent into the finish. My pacing was almost perfect out of the gate (and I even go the distinction of 'looking the most aero & getting into my postion the quickest out of the gate' by Dave Towle), up the first climb, and all the way to the turnaround. I then got caught by my 30 second man and although I tried, couldn't quite up my tempo the way I normally do. A 10 mph headwind made the return trip tought, but I focused on my position and kept digging deep all the way home. Unfortunately it wasn't enough and my time of 31:22 was only good enough for 14th on the day. Congrats to Mike Olheiser who absolutely crushed all comers on the day, Pete Cannell who won the 35-39 race, and Josh Whitmore.

1	90	Michael Olheiser	00:29:20.20	133375	1377	Marx And Bensdorf Realitors
2	85	Sam Krieg	00:29:47.00	201431	1371	Ice Rocky Mtn. Surgery
3	80	Eneas Freyre	00:29:57.10	146736	1360	Targetraining
4	75	Jonathan Jacob	00:30:19.30	226733	1399	Texas Roadhouse Cycling Team
5	70	Tom Burke	00:30:23.90	179205	1353	Lathrup Industries/Giant Bicycles
6	65	William O'Donnell	00:30:33.90	225893	1376	Westwood Velo - Trade Manage
7	60	Yip Tsang	00:30:39.10	204595	1389	Champion Porsche P/B Racer's Ed
8	55	Gary Douville	00:31:00.70	101476	1357	Platinum Racing Team
9	50	Mathew Davis	00:31:09.30	230433	1355	Team Lasport
10	45	Joshua Whitmore	00:31:13.20	38071	1393	Global Bike
11	40	John Hart	00:31:14.30	141477	1363	Krystal / Hincapie
12	38	Todd Hesel	00:31:14.80	185182	1365	Kelly Benefit Strategies
13	36	Travis Werts	00:31:20.40	159867	1392	Krystal -SCV
14	34	Christopher Larsen	00:31:22.30	70660	1372	Industry )
15	32	Sean Steele	00:32:07.30	239515	1387	Texas Roadhouse Cycling
16	30	Travis Sherman	00:32:20.80	70876	1384	Warp9bikes.com/Tristar
17	28	Joshua Frick	00:32:29.90	135709	1361	Clean Currents P/B Don Beyer
18	26	Kenneth Young	00:32:41.70	233138	1395	Clean Currents P/B Don Beyer
19	24	Mike Suntken	00:33:02.50	188282	1388	RVCC - Brone's Bike Shop
20	22	Nathan Roberson	00:34:59.00	160464	1397	Schellers

Thanks goes out to all of our sponsors:

Industry 9, Trek, Hutchinson, Liberty Bicycles, Rudy Project, Honey Stinger, Dr. Miller, PML, Eco Concepts Realty, ABRC, Champion, Velosports, and Affordable Home Inspections. Also a special thanks to Andy Grabowski, my mechanic, who made a special trip to help Dave Grice, Mark Ruscoe, and myself!

Race Report: Masters Nationals 30-34 Mens Road Race

2009-07-01T18:22:00.001-07:00

12 months of work came to fruition Monday as I ended up 10th overall, 3rd in the chase group in the Mens 30-34 Masters Nationals Road Race Championship. Was I happy with this result? Not quite, but I was not terribly disappointed either. Why, when my goal was to win? Well, looking at my power file (I know I'm a geek when it comes to this, but power doesn't lie) it was the hardest race I've ever done since I started racing again in 2007. I set new 1 min, 5 min, 20 min and 60 min. Normalized Power numbers, and for the race (over 2.5 hours) my NP was 310W.

The course was the same as last year, with a different start/finish. After pre-riding the course on Sunday with Chris Emory and Mark Ruscoe, I decided that I really liked it this year and thought I had a legitimate shot at the podium, if not the jersey. The morning of I made a list of all the danger men that had been getting solid results in Pro/1/2 races this year. The race started out fast, and nervous as Josh Frick of DC Velo took off from the gun. Frick was on my 'list' as one of the danger men and I got a little nervous about him being pulled back. However constant attacks and efforts, especially from Mike Olheiser (check, on the list). After 5 laps we finally pulled Josh back as the counter moves went. However I'd already gone into the red zone multiple times and I just couldn't close the gap over the start/finish hill. As a matter of fact, looking back at the race data I recorded a new max heart rate of 193bpm, 3 beats over my previous max. Ouch! As I settled into the chase group I figured we had a shot at catching the break, with both teammates with me. But, DC Velo had a man up the road (who eventually had a mechanical and dropped out of the break) and the others didn't seem to have the motivation to chase. The other thing working against us, was all the danger men on my list, yes ALL 5 that I'd chosen to mark, were up the road. 20 seconds turned into 2 minutes as our group withered in the heat. Repeated attacks by Jacob and I went nowhere, and unfotunately a crash took Chris Emory out of the group, and the distance, heat, and a missed feed took it's toll on Jacob.

Coming into 2 laps to go the group seemed resigned to race for 8th although a Kelly Benefits rider kept attacking up the hills, even though he wouldn't work and never got anywhere - highly annoying! With 1.5 laps to go after a half-lap lull he attacked up the hill on the backside of the course and both my quads went into full lockdown. Oh no! Over the top of the climb I clung to the back of the group and shook and spun my legs to try to loosen them up. Fortunately I recovered enough to hang strong in the group going into the last lap and led over the first climb when Dave Bozak started the lead out for his teammate Ken Young. Dave set tempo for the next two miles until Kelly jumped up the climb again. He hit the front again going into the final turn. Ken jumped with 500 meters to go and I went right after him as Brad Spears from TN went on the other side of the road. I dug as deep as I could, but fell about 2 inches short of catching Ken as Brad hung on for 8th, as I ended up 10th. I practically passed out as I swung between a couple cars and fell off my bike into the grasp gasping as my diaphragm cramped. Holy cow, that hurt! Jacob and Chris both hung on for top 20 as a slew of DNFs kept the finshers to a minimum. Even though we didn't place anyone in the top 10, we had one of the strongest teams out there. My #1 seed, so to speak, Matt Davis from LaSport beat out Olheiser for the win, so at least I got something right on the day! (seriously though, check out this guy's results for the past couple of months: http://www.usacycling.org/results/index.php?compid=230433 How do you win that many races in a row? Unreal.)

1	90	Mathew Davis	02:31:59.30	230433	1355	Team Lasport
2	85	Michael Olheiser	02:31:59.60	133375	1377	Marx And Bensdorf Realitors
3	80	Eneas Freyre	02:32:01.50	146736	1360	Targetraining
4	75	Sam Krieg	02:32:02.30	201431	1371	Ice Rocky Mtn. Surgery
5	70	Daniel Quinlan	02:32:02.80	214530	1378	Carbon Racing
6	65	Tom Burke	02:32:04.20	179205	1353	Lathrup Industries/Giant Bicycles
7	60	Jonathan Jacob	02:32:16.30	226733	1368	Texas Roadhouse Cycling Team
8	55	Bradley Spears	02:38:31.00	146455	1386	Krystal-Hincapie Elite Cycling
9	50	Kenneth Young	02:38:33.00	233138	1395	Clean Currents P/B Don Beyer
10	45	Christopher Larsen	02:38:33.00	70660	1372	Industry Nine
11	40	Colin Sandberg	02:38:33.40	119361	1381	Meredith Group/GPOA
12	38	Todd Hesel	02:38:33.50	185182	1365	Kelly Benefit Strategies/lSV
13	36	Igor Volshteyn	02:38:38.70	36785	1391	Champion System
14	34	Ryan McKinney	02:38:58.70	97634	1374	Clean Currents P/B Don Beyer
15	32	David Bozak	02:39:05.80	155889	1352	Clean Currents P/B Don Beyer
16	30	Jacob McGahey	02:42:00.90	108366	1373	Industry Nine
17	28	Brandon Cowart	02:42:02.30	7964	1354	Bike Barn Texas
18	26	Jamie Kimberley	02:42:02.50	133782	1370	Kelly Benefit Strategies/ LSV
19	24	Joseph Bosemer	02:42:03.20	237064	1351	Fetzer Cycling Team
20	22	Chris Emory	02:46:31.90	208902	1358	Industry Nine

(This is what 195bpm feels like when your max is 190!)

Aside from a slipping saddle, and missing the break, it was a good day on the whole. Thanks my teammates Chris and Jacob who rode great, dug deep, and finished despite setbacks. A special thanks goes out to Robert and Kelly for the late feed when I ran out of water, the coke, and everyone that cheered for me and the team! And of course, our sponsors, and those that are reading this for the support that make all of this possible. What a great sport!

Thanks goes out to all of our sponsors:

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

Sharpening the Razor: The Mental Edge

2009-06-29T08:25:00.001-07:00

I often think, and tell others, that racing at the 1/2 or Masters 30-40 level is about 90% mental. That might be an exaggeration, but on race day it seems about half the riders in the field could win that day based on their experience, and fitness. So what's the difference? The Mental Edge.

As a junior I remember reading about the power of visualization and picturing your successes. We've all done it on rides; cresting the top of a climb with your arms aloft, sprinting to a county line, or just fantasizing about standing atop a podium. You can take it to another level and see yourself in the race, repeating mantras, and mentally completing workouts in your "mind's eye". These are techniques often practiced by some of the sports greatest champions. I've incorporated more and more of these techniques during my life, not just in cycling, but in my career, relationship, and even day-to-day.

This past week I've been reviewing the road race course on Google Earth, investigating the riders in my field, picturing attacks, and the finish, as well as the results of all my hard work :). The only thing left to do today is execute. And that's the difference. On race day you have to use your brain to bring to fruition all of the physical, tactical, skill, and mental work that you have completed. I relish the opportunity to do that today!

Sharpening the Razor: Nutrition

2009-06-27T10:55:00.001-07:00

So I've altered my diet/supplementation slightly as I approach the National Championships. As most of you know I follow a pretty strict modified Paleo Diet, or Paleo Diet for Athletes most of the time. This means that I eat lot of fruits, vegetables, lean meats, nuts, healthy fats, and fairly low levels of carbs, except for right before, during, and after my workouts. A sample day might look like this:

6AM: Ride - Honey Stinger gel or a bag of their organic Energy Chews before the ride, Accelerade during if I'm doing intervals.

7:30AM: Shake - made with whey, fruit juice, banana, and Udo's Blend oil

8:30AM: Breakfast - usually eggs and fruit, or possibly oatmeal if I've done a particularly hard wokrout

11AM: Snack - chicken/tuna salad and apple, trail mix, or energy bar

1:30PM: Lunch - usually a massive salad with some protein (fish, chicken, steak)

4PM: Snack - usually same as above, but I add fish oil and green drink. If I'm doing a late workout I will have a Honey Stinger Protein bar

7PM: Dinner - Lots of veggies and protein

10PM: Whey protein (if I've had an afternoon workout)

** Note the lack of grains, pasta, bread.** This is a change I made about 3 years ago. I've noticed that I don't have joint pain anymore, and have had almost no stomach issues on the bike whatsoever. In addition, I've had 1 cold in 3 years. This was after a vacation where all nutritional discretion went out the window! The exceptions to the above are if I'm doing a long mid-morning ride. I will then have a Honey Stinger Protein bar with a banana, oatmeal, yogurt with homemade granola, or 'poop-pudding' (a mix of organic, unsweetened applesauce and frozen mixed berries). I've found that these foods provide me with the necessary 100-150g of carbohydrates about 3 hours before the ride.

On the bike nutrition is entirely liquid now. I use Honey Stinger gels (1 per hour), Hammer Perpetuem (1 scoop per hour), or Accelerade (for short efforts). I've done rides up to 4.5hrs with this protocol and have not felt like I've bonked, and again, stomach issues are non-existent.

Additionally, I supplement with a multi-vitamin, antioxidant blend, Vitamin D (4000IU/day), fish oil (Carlson's), and green drink.

So what am I doing differently leading up to Nats? Eating more carbs. Now to be as Paleo or Primal as possible, most of these are coming in the form of fruits, fruit juice, potatoes, sweet potatoes, beets, etc. However I have allowed myself more oats than normal, as well as some starches/breads during my post-ride meals. I'm shooting for 500-600g of carbs to top off my stores before Monday. I'm also adding sodium phosphate and glycerol in loading doses.

I truly believe that my diet has taught my body to burn fat instead of carbs for fuel, allowed me to reach a new low for body fat, and maintain my intense training and work schedule. Also, it helps to maintain a healthy immune system in a stressful environment, and allows me to stay focused in the OR when I need to bring my 'A game'!

Thanks to Honey Stinger (www.honeystinger.com) for their great products this year! I love their Dark Chocolate/Coconut/Almond protein bars, honey stinger gels (especially Ginsting), and both my wife and I love their organic Energy Chews. It makes a big difference when you feel like your 'cheating' when you are eating fuel for your workouts!

Sharpening the Razor: Equipment Edition

2009-06-27T10:27:00.000-07:00

So, after breaking my front derailleur in the road race last year, I'm taking no chances on equipment this year. In the last 2 weeks I've installed: new cables, new chain, new cassette, new wheels, new rear derr, new bar tape, new saddle, new pedals, new shoes, everything tightened to specs, and full bike with powermeter = 15.25lbs - perfect. If I put my 'climbing' wheels on - it's right at the UCI limit of 14.99! Here's a picture of my bike ready to race next week:

Specs:
Frame: Trek Madone 6.9
Wheels: Industry Nine ID
Crankset: Bontrager/SRAM S900 Quarq (Garmin 705 head unit)
Components: SRAM Red
Handlebar/stem: Trek XXX lite & Blade
Saddle: Selle Italia SLR Carbon
Pedals: Shimano Dura Ace
Tires: Hutchinson Tubulars

Thank you to our sponsors that made this sweet bike possible! Trek, Industry Nine, Hutchinson

Sharpening the Razor

2009-06-21T13:00:00.000-07:00

If you've read Bruyneel's book "We Might As Well Win", you may remember a part about him talking about Iban Mayo getting out onto the 'razor' as he prepared for the Tour. In that spirit I will use the metaphor of sharpening the razor as I prepare for Masters Nationals in Louisville next week. Last year Nationals was my big goal, but moving to Asheville (which was the best decision we could have made!) threw a little wrench in the works since I had to devote so much time to getting my territory up and running, which left a less than ideal amount of time to train. Not that I have much more this year, but training for an extra 2-3hrs a week means an additional 30-50% to someone who can only train 5-10hrs a week! My result at Nationals last year was a 5th place in the TT, and a broken front derrailleur in the road race. I was happy with my TT, but not the road race (obviously).

My focus again in 2009 was the road race in Lousville. This year I decided to hire a new coach (Andy Applegate), and we've truly worked together seamlessly in planning my training this year. We set volume, race, and wattage goals which I have hit almost spot on at each checkpoint. In the 3 big road races I've done in the past month leading up to Nationals, I won the road race at McMinnville, got 8th in the Pro/1/2 at Roan Mountain, and got 2nd at the NC State Championships last week. My fitness and focus, as well as team work, has really seemed to come together over the past few months! At this point, only a week out from the race, the only thing left to do is 'sharpen the razor'. There really isn't a lot of training you can do at this point to improve a week out. My weight is ideal - 148lbs, my threshold power is at an all-time high, and I have some good results.

The week leading into Nats will look like this for me: Friday I did some TT specific intervals, yesterday I motorpaced with my mechanic Andy G on the river, and today I went out for almost 3hrs and did a 'punch ride' where I punched it over each climb, out of each turn, and basically tried to go at 90% effort. I felt so good and ended up setting new MPs for 1 minute and 5 minute power, and went up Town Mountain in under 22 minutes just cruising at about 10 beats under my threshold HR - perfect! The rest of the week will be rest, then the race at track Wednesday, some TT efforts on Friday, easy Saturday, preview the road race course Sunday, then kick butt.

It also seemed like I had a tailwind all day today, and even though I'd thought about it earlier this week it hit me on the way home: today is the 12 anniversary of my best friend's, Chris Strader's death. He really was out there with me today as I poured the power into my pedals - I felt like I had the strength of two men, and it was like Chris was giving me a push from behind as the wind was at my back all day. Happy Fathers Day to all the fathers out there - but especially my step father Marty, and Lou Strader. I love you guys.

Paleo Athlete Snacks

2009-06-19T15:50:00.000-07:00

Paleo Athlete Snacks: Fuel for Training

Most of you know that I'm a big fan of 'Paleo', 'Caveman', or 'Primal' nutrition! My personal favorite pre-race meal is 'poop pudding' - organic applesauce with mixed berries blended in with either whey (not perfect) protein, or a couple of eggs. I will substitute a Honey Stinger protein bar with a banana or some poop pudding if it's an early-morning race. This is by Nell Stephenson:

Being an endurance athlete myself, I can promise firsthand that it does! It will require more preparation since you're not likely to find baked yams with salt in your local mart. You'll fare much better in your training, racing and recovering than if you were to default to the commonly available sports bars, made with whey, grains and all sorts of other "interesting" non-Paleo food ingredients.

The following are some of my favorites. For a complete listing of why these are favorites, review sections on what to eat before, during and after training around the time of a training session in The Paleo Diet For Athletes.

Natural, unsweetened applesauce with plain egg white protein powder and a sprinkle of salt
Baked yam with hard-boiled egg whites (I'll give the yolks to the dogs as I prefer a light meal of protein and carbs only if workout session is going to follow immediately and I don't have time to digest the fat) and again, a touch of table salt
Bananas - either fresh or sliced, and then frozen. There's not a time I enjoy a banana more than after a workout session!
Pineapple - again, right after a workout is a perfect time for this fruit. Pineapple (and papaya and mango) contain bromelain, an enzyme that aids in digestion and helps to settle the stomach. That's quite handy for those hard sessions when you've pushed your limits, and ended up feeling a touch of nausea!
Dried fruit - the best time to eat this higher-in-sugar snack is right after a session when your muscles are screaming for carbohydrate to repair and refuel for your next session.
Cantaloupe - a great source of potassium, even higher than bananas!
Finally, I can't omit the essential: the recovery drink recommended in Paleo For Athletes, "Homebrew." It's superior to anything you're going to find commercially available, and it contains fruit, protein and salt. You'll never tire of it, as you can always vary which fruits you use to keep it interesting.

If you haven't committed to being 100% Paleo for fear that it won't support your athletic endeavors, again, I promise you, it will.

Train Hard Paleo Athletes!

Race Report: NC State RR Championships 30-34

2009-06-14T03:27:00.000-07:00

Another early weekend morning, up at 5AM to meet my teammate Jason to head to Salisbury, NC for the NC State Road Race Championships, held here for the second year in a row. An easy drive proceeded a day with a high close to 90 degrees in humidity that I'm not accustomed to anymore. Jason and I discussed the race and agreed that, like last year, it would most likely be a tactical event where there would be a lot of watching and marking, with potentially an early break going. My breakfast was coffee, a Honey Stinger Protein bar (tasty, easy to digest, and sweetened with honey!), and 'poop pudding'. Bike setup for the flat course was the standard road setup - Trek - but Jacob lent me his I9 deep-dish ID wheels fitted with our Hutchinson tires, which proved to be the perfect option for the fast, gently rolling course.

I made it my goal to get up the road early with a break represented by the 'major' teams in the race; Hincapie, Clif, Carolina Masters, etc. After the early suicide attacks by Clif and Hincapie, then duo dangled about a minute up the road when a counter went with Carolina Masters and a couple of others 20 miles in. I watched the numbers and noticed that there weren't any 30-34 riders going away and joined them. We steadily closed the gap to the duo and then formed a paceline to slowly build our gap. Unfortunately most of the others just didn't have the strength or skill to smoothly rotate and it took a lot of work to finally get a group of 4 that worked, with the others sporadically rotating in. As the day wore on and the laps clicked down, the 6 of us turned into 4 until Rich Harper bridged across solo with 2 laps to go. I was thankful to have some more help to power the move, but knew that I would have my hands full with Rich in the sprint . . .

Rich and I took turns pulling with a little help from the other 2 as Shane from Hincapie dropped back to try to help Chris Harkey in the chase behind (now at 1:30, with the main group at 3 minutes). With one lap to go I started to feel the heat and 3 hours in the saddle and thought about how I could get the drop on Rich. Coming into the final turn I pulled up even to make it a 'fair' sprint. I eased up with about 200m to go and actually got a bit of a jump on Rich, however cramp quickly enveloped my left hamstring as Rich pulled me back and overtook me with 100m to go.

While I was disappointed that I didn't win, I was happy with my effort and result overall. For 3 hours in the saddle I had an average heartrate of 170bpm (my threshold is at 175bpm), NP of 276W and TSS of almost 250 (for your CyclingPeaks geeks out there!).

Thanks goes out to all of our sponsors:

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

** If you're wondering the picture is from one of my company's weekly publications. They put a picture like this in every week - I'm the 'one' this week! I know it's from last year thought, so sorry for the old kit.

Race Report: Sanofi Adventis Crit

2009-06-08T11:30:00.000-07:00

Roan Crit (Johnson City TN) race report -by Jacob McGahey

http://video.johnsoncitypress.com/global/video/flash/popupplayer.asp?clipId1=3841074&at1=Sport&vt1=v&h1=Blue+Plum+bike+race+is+a+hit+on+the+last+day+of+the+festival&d1=161367&redirUrl=http%3A%2F%2Fvideo.johnsoncitypress.com&activePane=info&LaunchPageAdTag=homepage&clipFormat=flv&rnd=88789512

Chris Larsen, Chris Emory, Andrew, and I all headed over to do the Johnson city pro 1,2 crit on Sunday. While both Chris's had solid rides in the RR and TT the day before, with the omnium only paying three deep we determined our goal for the day was to take a shot at the win and not worry about protecting omnium placings. I got one lap in preriding the course before the Cat 3 race, which preceded ours. That was enough to know that this was going to be a hard and technical race and staying at the front was going to be paramount to getting a good result. The course took the form of a giant U outline with three wide outer streets and three inner streets in the down town district that were probably fifteen feet wide at most and had brick pavers in the middle of each corner.

With the course being so technical we all assumed that there would very likely be an early break that got away, and decided we would do everything we could to stay at the front and cover every moves. To that end, Chris L. and I made it a point to line up on the front row eschewing some extra laps. The race didn't disappoint our expectations as the attacks pretty much started from the gun and never let up. Between Chris E., Chris L. and myself, we covered pretty much every move that went up the road and launched regular attacks of our own. Each time I came back from a move and a counter went I would see a blue I-9 jersey come flying by in full cry. With Myogenisis holding the two top spots in the Omnium, we assumed they would be complicit in letting us roll up the road to protect the omnium, and we would have a good shot at making something stick. However, while this seemed to be largely the case, a motivated Hincapie contingent with a bunch of riders in the field, was intent on not letting anything go up the road that didn't have John Delong in it, who was third in the omnium going into the race. They also had some apparent collaboration from the Hincapie development bunch who were chasing us all day as well. So while our constant attacks netted both Chris's and myself a prime appiece and a bunch of exposure, we couldn't come up with a mix that had the legs, the willingness, or the complicity from the field to make it stick.

With five or six laps to go Chris Larsen went after a prime and looked back to see a such a big gap he figured even though he was pretty cooked he'd just keep going. He stayed away until less than three to go, giving Chris and I an armchair ride in the top ten. Once he was caught He stayed on the front to keep the speed up for the sprint. I felt the best I have all year and I felt pretty good about my chances in the sprint. As we entered the last lap I found myself about where I wanted to be sitting fourth wheel. After burying himself for most of the last six laps, I'd hoped that someone from one of the other teams would take over the lead out from Chris the last lap especially with the GC still up for grabs, but no such luck. As we came out of the "alleyway" section of the course I sensed the speed wasn't quite high enough, but before I could react Jon Delong came shooting up the right side from six guys back or so with two guys on his wheel. I punched it and shot after them trying to close the gap. Unfortunately with two turns and two very short straights to go it was already to late. With 500 meters left in the race I saw my chances slipping away even as my rear tire attempted the same as I stood up out of the second to last corner. I finally hit the back wheel of the third rider with 75 meters to go but it was too late to even come around him for third, so I had to settle for fourth on the day. Chris Emory notched in a couple places behind me in sixth. Chris L. rolled in after his monumental efforts and Andrew stuck it out valiantly to finish what was a hard and very technical race that he admitted didn't suit his riding style.

Overall this was one of the strongest races we have had has as a team this year. And while I was admittedly disappointed to let a great shot at a win slip through our fingers, this was one of those races that made me feel lucky to be racing a bike. Thanks goes out to my great teammates and to all of our 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: Roan Groan RR

2009-06-08T03:09:00.000-07:00

The weekend began with an early morning wake up call at 5AM Saturday at the race started at 9AM and I wanted to get in my coffee, 'poop pudding', and whey protein a solid 3 hours before the start of the race. We won the road race last year by sending Jason up the road early to out-fox Brent Bookwalter and the other pros, but figured that strategy wouldn't work 2 years in a row. With Jason out due to his father-in-laws emergency surgery, Chris Emory, Jacob and I decided that Jacob would go with early moves and Chris and I would take our chances on the final climb to 5500' on Roan Mountain. I didn't make it to the top last year as I was active early chasing down moves, and after getting reeled in from a last minute attack I decided to turn around and get the car to shuttle my teammates home. The only time I'd been to the top of Roan was this past winter snowshoeing with my wife and dog!

As I chatted with my friend John Delong, I suggested we roll to the front. Well, John must have misunderstood my intent because he just kept rolling - all the way to the finish! Jacob and Chris followed some counter moves, but unfortunately were unable to get across to what was to be the winning break. The field settled into a nice tempo (compared to last years explosive fits and starts) and some others tried their hand at attacks as well. Jacob worked like a Trojan to reel in some of the late attacks and then followed fellow Asheviller Chris Ernst up the road in a late attack on the highway leading towards Roan Mountain. Emory went about halfway from the final turn to the start of the main climb as well!

Unfortunately Roan gobbled up all the late attacks (save for Adam Ray and John Delong who stayed away for 1st and 2nd) and the field charged up the climb after them. I hung to the back of the front group, dodging riders as they detonated in front of me, maintain my own rhythm. I looked up to see us pick up the 2 Chriss as well as Jacob after a couple of miles. The group continued to be whittled down under the pressure of a small group of 'little men'. I lost contact during the first steep portion, but reeled back the group of 5 on a false flat as I continued my individual TT up the climb. Unfortunately the distance, climb, and hardest training week of my year (OK 10 years) took it's toll and I lost contact after Eric Murphy attacked with 2 miles to go. The group put about 10 seconds into me and I had to settle for 8th on the day. Chris Emory finished 2 back to round out the top 10, and Jacob finished a superb day of work in the 'field' before we turned around to head back down the mountain. Aside from Myogenisis we were the only team with 2 in the top 10! Not bad for 3 working guys from across the border in NC?

Thanks to all of our sponsors, whom without we would have no bikes to ride (can you say 15lb bike?), wheels to ride on (love those Super Egos on the climb!), food to eat (Honey . . . yum), tires, glasses, clothes, etc!

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

Training is Important!

2009-06-04T03:17:00.000-07:00

This really sums up my view of training nicely:

http://www.pezcyclingnews.com/?pg=fullstory&id=7125&status=True&catname=Latest%20News

Walkable West Asheville

2009-06-04T03:03:00.000-07:00

How cool is this? We just bought a house in West Asheville!

Walkable West Asheville has been named on of the best neighborhoods in America by Men's Journal magazine. Here is a sample of houses in the neighborhood:

http://www.citizen-times.com/apps/pbcs.dll/gallery?Avis=B0&Dato=20090601&Kategori=LIVING&Lopenr=906010805&Ref=PH&referrer=PHOTOFEATURE

Life in West Asheville: http://www.citizen-times.com/apps/pbcs.dll/gallery?Site=B0&Date=20090605&Category=LIVING&ArtNo=906040807&Ref=PH&Params=Itemnr=1

Men's Journal article: http://www.mensjournal.com/best-nabes-southeast

Equipment is Important! Trek Madone Review

2009-06-02T03:46:00.000-07:00

The bike of America's next cycling superstar

By James Huang

Taylor Phinney (Trek-Livestrong) has already proven himself to be a major force on the track but with his recent victory in the U23 version of Paris-Roubaix - at just 18 years of age - signs are pointing increasingly stronger to him becoming the next great all-American cycling superstar.

All the ingredients certainly look to be in place: his parents are former US racing icons Davis Phinney and Connie Carpenter-Phinney; his Trek-Livestrong development team is essentially partially backed by none other than Lance Armstrong; and his Trek Madone OCLV Red Series road machine is built in Waterloo, Wisconsin.

About the only things missing from the formula are some apple pie, a faint 'Star-Spangled Banner' playing in the background and some fireworks over the Potomac.

Phinney's 1.93m (6' 4")-tall build and 818mm saddle height fit on a standard 62cm Madone 6.9 frame easily enough but his "super long" femurs required Trek senior R&D engineer Mark Andrews to craft a custom seatmast cap with 35mm of offset. Even so, Phinney's saddle is slammed all the way back on the rails for a position diehard traditionalists could only dream of handling.

Aside from that, Phinney's Madone was pretty straightforward when we caught up with it back in early April at the USA Cycling development facility in Izegem, Belgium. SRAM provides a complete Red group - with the lone exception of an S900 crank for its 177.5mm-long arms - and much of the rest was emblazoned with the Bontrager logo, including the Aeolus 5.0 carbon clincher wheels, Race Lite VR aluminum handlebar, and Race XXX Lite carbon stem. Stem length is a rather normal 120mm and Phinney apparently has rather narrow shoulders given the 42cm (c-c) bar width.

Rounding things out are Speedplay Zero Titanium pedals, a fi'zi:k Arione saddle, Vittoria Open Corsa EVO-CX clinchers, a mismatched pair of cages from Bontrager and Specialized, and a Specialized Turbo Comp computer.

Racing on Belgian cobbles places unique demands on equipment, though, and not surprisingly the bike underwent a minor makeover prior to Paris-Roubaix similar to what was done to Astana team rigs in April. Replacing the standard Bontrager Race XXX Lite E2 fork was one borrowed from Trek's Pilot range with more clearance around the crown and Astana loaned Phinney a pair of team-only 'Bontrager Classics' aluminum tubular wheels with fat 25mm rubber - all subtle modifications for sure but ones that have proven to be undeniably effective.

So let's see here: three UCI world championships, four US national titles, one Paris-Roubaix - and a lifetime to go. Things are looking good indeed.

http://www.cyclingnews.com/tech/2009/probikes/?id=taylor_phinney_trek-livestrong_madone09

Asheville Boy Teddy King hangs w/ LA

2009-05-30T03:54:00.000-07:00

Check it out - go Teddy!

http://www.facebook.com/ext/share.php?sid=85734949063&h=H1oQw&u=esyZE&ref=nf

Race Report: Tour of Atlanta

2009-05-26T18:46:00.001-07:00

By Andrew Erskine:

Tour of Atlanta

With the team divided over the Memorial Day weekend, with some of the guys racing in TN, I decided to go solo to race the Tour of Atlanta. It promised to be a very strong field with some of the better pro teams fielding full teams, it didn’t disappoint. Fly V Australia were there as were Champion Porsche, and they managed to keep the racing hard and fast throughout. The stages were to be made up mostly of crits/circuits, hard and fast, this is the racing that suits me well, high intensity, your either in it, or out the back door!

I raced well, and spent some time scrapping for wheels, as the bigger teams raced well and kept the pace high, I tried to stay close to the front in all the stages and give the final few laps my best shot, as I was riding solo I didn’t want to spend too much time making early efforts and getting blown away, the pace was consistently fast, so it made moving up solo hard. Got to contest the sprints with some good sprinters. My legs improved as the crits went on, and I was happy to finish right at or in the top 20 for all of my efforts each race.

Good racing, enjoyable, learning as always when you get to race against teams of that caliber. I raced the first 4 stages then took some time with family.

Good to also see some other familiar faces, the guys from Globalbike riding well in good numbers, and Adam and Chris and the Myogenesis team also strong, and caught Robert Watkins throwing it down with the Cat 3’s. I’m sure there were others, but it was a blur. The rest of the team did great in TN, so good representation in two states.

Thanks as always to our sponsors : Industry 9, Trek, Hutchinson, PML Pathology, Liberty Bikes, ABRC, Velosports Performance Center, Rudy Project, Eco Concepts Realty, Dr Steve Miller DDS, Honey Stinger

Nutrition is Important! Our SFG

2009-05-25T05:06:00.000-07:00

When I started racing again a couple of years ago, I knew that it wouldn't be like before (training 20-30hrs per week, and racing 3-4 times per week). I would have to do what I could within the constraints of my 'new' life (working 40+hrs per week, often on my feet, spending time with Jess, training early in the morning, a body that was almost 10 years older, only devoting 5-10hrs per week to training, less sleep, etc.). So I set out to optimize each area of my cycling life: equipment, nutrition, recovery, etc.

Considering nutrition, I read a ton, and decided to pick up a couple of books. One I HIGHLY recommend is "The Paleo Diet for Athletes". In this book Cordain describes the evolution of our current digestive system and Friel contributes by explaining how endurance athletes can compromise to achieve the best of both worlds with respect to eating the 'right' way and still achieving optimal performance. Over the last 3 years I have become more and more primal in my eating habits and have worked on cutting out simple sugars, grains, white potatoes, cereals, etc. This flies directly in the face of most nutritionists and conventional wisdom, especially for endurance athletes, but it's hard to argue with the science, or the results! The best part about this diet is that I enjoy food - REAL FOOD, like vegetables, meats, nuts, etc. - more now than ever before! Jess and I cook some amazing meals and, don't get me wrong, we still enjoy our vices like cake, beer, and wine from time to time!

One of the big reasons that Jess and I moved to Asheville was for the abundance of locally grown food. Of course the epitome of local is growing your own food right? Toward this end, Jess and I started our own 'Square Foot Garden' at our new house this weekend. We are planting various vegetables for salads and other 'healthy' starches like squash, carrots, etc. Check out our pictures here: http://www.facebook.com/album.php?aid=113027&id=584280718&l=99fdde35c7

Some other great links for 'Paleolithic' or 'Primal' Nutrition:
www.thepaleodiet.com
www.marksdailyapple.com
http://www.bicycling.com/article/0,6610,s1-4-21-18998-1,00.html
www.squarefootgardening.com

Equipment is Important! New D2 Shoes

2009-05-24T04:05:00.001-07:00

For those of you that know me, you know that I pay attention to most every detail - training, nutrition, recovery, and equipment. As my friend Pete put it, 'I don't obsess over it, but I enjoy it.' However after my stinging 1 second loss last weekend, maybe I should pay just a little more attention to equipment choice?

These shoes are the latest addition to my equipment arsenal. Now, I've been riding D2's shoes for over 2 years now and I absolutely love them. However after crashing and messing up my right shoe this Spring, I needed a replacement pair. I would rate my D2s 1st in equipment that I wouldn't ride without, 2nd being my power meter ;). When I got my first pair I went out to the D2 factory, got a tour and met Dan and Don (hence the D2 name). These guys truly care about their craft. They began making custom ski boots years ago and through their love of cycling branched out into the cycling arena. They worked on Project 96 and showed me some pretty sweet protoypes that were developed just for the Olympics over 10 years ago. All of this technology goes into each pair of custom shoes that they design and produce. You may also recognize these shoes from the TdF last year - Will Frishkorn rides them.

I have very wide feet - 9 EEEEE, so custom shoes are almost a necessity for me. Straight out of the box these babies fit like a glove, are super stiff (they have the thickest, stiffest carbon sole on the market with tri-directional hand laid carbon fiber soles), and cool (the new model features fully perforated uppers, and the all-white color helps deflect solar heating). They weigh about 120g less than my old Sidis, and while there are lighter shoes on the market I think the custom design and stiffness outweigh an extra 100g any day. I can crank the triple velcro down as tight as I want and can ride for up to 4 hours with no hot spots or pain. The interesting thing is that I also used to have toe and knee problems. All of these issues went away within weeks of riding these shoes and have not returned since! All in all, I simply find these shoes amazing and can't recommend them highly enough. They are pricey, but absolutely worth every penny when you consider the anatomical, efficiency, and comfort that they provide. The only other part of your bike that is more 'intimate' would be your saddle, and until they start making these custom molded, take some time and check out D2's website: www.d2shoe.com

Recovery is Important!

2009-05-22T14:47:00.000-07:00

Check out our new bed: http://www.acmeindustrialthinking.com/XBasic%20Bed%201_design6.jpg

For My Mom

2009-05-21T19:17:00.000-07:00

After working I headed down to Marshall for the 2nd Asheville Time Trial Series race this year. I got a couple of calls from my teammates during the day letting me know that I would be doing the race solo tonight. Unfortunately as I was getting dressed I got a call from my parents as well and was informed that preliminary scans show abnormal growths in on of my mother's lungs. Not good news, and not what you want to hear ever, especially before a race. I tried to refocus and during my warm up I decided that I would pour my emotions into the pedals and fight like I know my Mom will fight regardless of the official diagnosis.

I felt awesome during my warm up and since I always struggle with going out too hard on this course (slight uphill to start) I made an extra effort to dose my power tonight. Pacing was almost perfect as I was only a few watts off my goal and averaged the same wattage on the way out as the way back. The result of my highest power numbers and a dedicated aero position on thie course was a new PR - 25:28! It was also the fastest time on the night, so I chalked up my second win in a week. This one's for my Mom! I love you Mom and I know you're going to pull through this regardless. We've done it before during tough times and we're going to do it this time!

Race Report: McMinville 30+

2009-05-17T18:27:00.000-07:00

Bottle cages . . . I wish I didn't have my bottle cages.

The weekend started with an on-time departure out of Asheville with Chris Emory. Unfortunately due to work and some family obligations Jason and Andrew weren't able to make it, and Jacob is on vacation this week. Due to the length of the Pro/1/2 race we decided to opt for the Masters 30+ race and doubling up on the crits on Sunday. We had a preview of Saturday's weather on the drive into TN as thunderstorms brought rain down in sheets. We rolled into quaint McMinnville, registered and rolled to the "New York Grill" for dinner. It was here that we met Scott, the purveyor of large steaks, drinks, and the best food in town! Unfortunately we weren't able to stay for the dance party that drew over 200 people and a local rapper called "Haystack" from Nashville that performed until 3AM. Where do they find all these people? Anyway, the steak was good, so was the pasta. We turned in early since the race stared at 8 Saturday morning.

Up early Saturday, we ate an early breakfast, chilled for a bit, and rolled to the start. A note: there's no Starbucks in McMinnville, so I found a McDonalds (did you know they could add a shot of espresso?) and got the biggest cup of coffee I could. This would have to do for my caffeination (supplemented with a Monster energy drink of course). It seemed to do the trick as after the first rolling 17mi 'warm up' Chris and I found ourselves in the front group up the climb chasing the 4 'escapees' who had gained about 2 minutes before the climb. Our field of 60 was quickly pared down to about 8 and we picked up 2 from the break to make an even 10 over the top of the climb. We quickly organized and started rolling, quickly putting 4 minutes into the chasers. This continued into the thunderstorm that we rode into on the top of the plateau, and out of it, until Chris Brown from Litespeed attacked with about 15 miles to go. I countered and ended up all alone with 14 miles remaining in the RR. This wasn't exactly what Chris and I wanted, but as I quickly opened up a gap I decided to work on my time trialing skills. I've never done this race before, but I figured if I could make it to the top of the climb with 20-30s I could stay away. Well I barely had that gap (thanks to Chris blocking behind), and descended in a tuck as tight as I could get at 50+ mph. Coming out of my tuck at the bottom of the descent my hip flexors were cramping (as well as most of the rest of my body), but I drilled it as hard as I could as the group (now at 10sec) chased me into the final mile. Up the final rise I pushed as hard as I could and started to sprint pushing as big a gear as I could. As I crossed the line Chris Emory came flying by on my left to win the 'field sprint' from behind! 1st and 2nd on the day! I let out a gutteral cry as I won my first Masters race (aside from Nats) but more importantly we went 1, 2 out of the day's biggest field - SWEET!

The TT was not as sweet as the win as lightning and darkening skies greeting our start. We were in the clear however and we each started in 30 sec intervals. Chris won last year and I fully expected him to do so again. However the days efforts blunted our speed and Chris got beat into 3rd (by 1sec) and me into 5th (by 1 sec - what the hell?). We both rode our stock road bike setups (no aero bars, I9 Super Ego wheels), despite much conversation. I remember thinking that I should remove my bottle cages, ride deep-dish wheels, and an aero helmet. I didn't . . . turns out we still ended up in 1st and 2nd in the overall going into the crit on Sunday, but I should've taken off my bottle cages. We celebrated back at New York Grill with a margharita!

Chris and I had a great warmup and knew who we had to watch during the crit. It was simple - I would watch Chris Brown and Chris would try to get up the road with anyone else. He did just that, but Chris Brown countered and I chased him down with 2 others. We ended up alone and ended up putting 30 seconds into the field. I was in perfect position coming into the final half lap, but a front wheel washout followed by Brown almost crashing in the final turn ruined my line, and I ended up losing in the sprint by 6 inches . . . we TIED on points. And the tie was broken by placing in the . . . crit. DAMN! 1 second faster in the TT (bottle cages!), or just a few inches the crit would have secured us the overall. Salvaging the day was Chris winning the field sprint for 4th (one other got away), we ended up 2nd and 3rd overall, I put out my best 5s, 5min, 10min powers, and we had a nice payday for our efforts. Oh yeah, and thanks to McMinnville for an awesome, well organized race!

So, we could look at the weekend as a failure, or we could look at it as a great success - a win, two 2nd places, a 3rd, 4th, and 5th place, and 2nd and 3rd overall. Not bad for two 'old' working guys from Asheville! Of course, I couldn't have done it without a great teammate and we couldn't have done it without our 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: Pro Race series Atlanta Dick Lane Velodrome

2009-05-11T15:27:00.000-07:00

Written by Andrew Erskine:

Pro Race series Atlanta Dick Lane Velodrome. Since Jeff Hopkins has taken over at Dick Lane he has been making strides and trying to take the racing to the next level. The traditional Festival of Speed has been replaced with the Pro race series, a 3 race series where there is a “featured” segment in addition to traditional omnium racing.

The first race series was “The Keirin”. 12 riders were invited to take part, and Jeff had managed to assemble some of the country’s fastest track pro’s, which in turn resulted in some of the fastest and most competitive track racing I have ever seen.

I was lucky enough to receive an invite, and got to rub shoulders(literally) with the best around. The field included the likes of Lanell Rockmore who was supposed to be at the Pan Am Games, Dave Espinoza, collegiate National Champ, amongst a plethora of national and World Champs, and the regions fastest pro’s. It was set up with 4 rounds of keirin races for points, to set up the finals, 5 keirins total!!!

Firstly though was the matter of the Omnium racing, as I mentioned the field was good, slightly smaller than usual with about 18 riders, but a stronger field, bringing out the best in everyone, a great day for the racers and spectators, good weather, good organization, the racing was even ahead of schedule, a good show. The racing started fast and furious with a 15 lap snowball, the pro teams had two’s and three’s and in the mass start events worked well, making it more difficult for the single riders, Team Type 1 and Jittery Joe’s raced well and countered all day, making it a constant chase, this kept the racing consistently fast which made it progressively harder. Jason Sprouse was scheduled to be racing with me but a last minute family emergency kept him at home, so I went solo.

I managed to jump hard in the middle of the snowball and get a gap, I stayed out for 2 laps, and get myself 2^nd placed overall, a good start. The unknown distance was truly that, with the schedule running so well, this usually means a longer race, and the bell didn’t ring until the 18^th lap I believe, the race was again flat out!! I had gone for it a few laps earlier taking my chance, so grabbed a wheel as the feild came through and hung on for 6^th, not bad, but not what I wanted. Next up quickly came the 60 lap points race, legs were already feeling “alive” after 2 very fast races. The points race didn’t disappoint, with only 8 riders finishing, the teams made it hard, in fact I can honestly say that this was the hardest points race I have ever done, it was relentless, I managed to work hard and take a few sprint laps for points and stay with the lead group, I was forced into leading out the final sprint and just got taken at the line, which dropped me a place, but was happy with a 5^th place after trading efforts with a stellar field. Sitting 4^th in the omnium, I was tired but pleased given the company.

But wait, the reason I was here, the Keirin Invitational was about to start, all the sprinters who had come in, and had to this point ridden maybe 3-4 laps, were firing it up, I was now wondering how the 90 plus laps of racing I had done were going to feel. We were each given a helmet cover and a color for the evening, introduced and it was on!! 4 rounds of keirin. It was a blast, I learned a lot as I got “cozy” with the sprinters. Every race was fair, hard and SOOO fast, the crowd all picked a color and cheered as the derny went around, great atmosphere, loud music, good announcing, it was hard not to get swept up. I raced well, all the races were a bunch sprint to the line, with a bike length separating 6 riders in every round, it became a matter of placing yourself in the sweet spot, or “creating” a gap to put it politely. The guys who were in from T Town and all over were fast, and with a decent purse on the line were giving it everything. The crowd loved it. I ended up 9^thoverall in the keirin, again pleased with my efforts. I had managed to squeeze in 2 more Omnium races during the Keirin session giving me a total of 10 races on the day!!!, only 3 riders had done the double so to speak, with almost everyone either focusing on the Omnium, OR the Keirin (a smart move!) My Omnium placing started to slip as I was very tired toward the end, with every race being so fast and competitive and the repeated sprinting, my legs were crying out. Very happy with my form, and the DLV pro race series, giving me a chance to race against the best early in the season. The big guns put on a great show, Dave Espinoza taking a superb final ride against Lanell Rockmore at the line, with the crowd going wild. I managed to take a few dollars from the Big Boys, and better, took some great experience and racing and few new tricks!!

Brian Jones was also seen mixing it up with the B racers earlier in the day, flying the Asheville colors and doing well.

Thanks to Jeff Hopkins and the DLV crew for a great day, and of course, thanks to our sponsors for always making it possible.

Industry Nine, Trek, Hutchinson, PML, Honey Stinger, Liberty Bikes, ABRC, Eco Concepts Realty, Dr Steve Miller DDS, Rudy Project, VeloSports Performance Center and Champion Systems