Training 101

I have to admit something that most of the cycling world hates to admit as well; I have learned to embrace my trainer. It is true. It is right up there with looking forward to vacation, payday, pizza night. Ok, maybe not pizza night. Last night I wasnt feeling real sharp, but decided to carry on with my training video anyway. The nice about the trainer is that it is a controlled environment. You can monitor yourself easily and accurately-day in and and day out. Dont run from the trainer; love it! Use it! You will get stronger and faster. Didnt get my Hr past 180, but it was a good workout none the less.
Check it out-utahmountainbiking.com

My one year report on the superfly SS 29er

Well, it has been one year to the day that I first straddled my Fisher Superfly Singlespeed. I have put more than enough time on this thing to warrant a review. This will not be as polished as the more talented writers out there, but it will do. This is a frameset only-with fox fork,headset and stem. Specs are as follows: Bontrager everything-Race X Lite wheels, stem, XXX Lite seatpost, cranks, bar, saddle, XXX Lite grips, and fork. Yeah, I dig this stuff. XDX Tires set up tubeless, Avid Ultimate brakes and 32/18 combo with sram pc850 chain. It is a singlespeed specific setup. That means no freakin' gears allowed! So just deal with it.
So here is what I think.

First race, First Win on the Fish!

I have ridden all sorts of "this is the ultimate ride" rides. Working in a shop allows that. Ti, steel, aluminum, metal matrix composites and of course carbon. Carbon is the magic material, the best of all materials in one. Lightweight, stiff yet compliant-did I mention light? I was a little apprehensive at first; being this is a 2lb 7 oz frameset in large (19"). I was looking to get a 19lb build and ended up with a 18lb 4 oz version instead-dag nabbit! I have put about 750 miles on so far. It has been race 350 of that. This bike is rigid. It is not for you if you are looking for the steel is real ride-I will post my Ferrous reviews as well. It forces you to be a finesse rider, but dont be fooled by its fragile feel, this bike is a climbers secret weapon. Get out of the saddle and mash.

This bike goes where you point it. I almost feel as if I'm cheating. This bike has great acceleration with little to think about. It is a little rough on pock marked trail and rockier sections, but I am riding a carbon rigid fork instead of the fox sponge. Bunny hopping is a breeze. Although I got a little cocky-no pun intended, well maybe-on my first attempt and lifted a little too high. The sliding dropouts are a huge improvement over the initial run of the frame. Never had an issue coming lose or slipping. I would suggest a little dab of grease to eliminate any creaking in that area. This bike rips on singletrack, just flys. The rear wheel stays put on the climbs. That has something to do with the XDX rubber too. This bike doesnt feel like my other 29ers do, I mean it feel more like a 26" in fit. That may be due to the fork axle to crown measurement. A suspension for will make it sit a little taller in the front.

I dont have any real complaints to mention here. If I had to nit pick about something, I guess I would have to see a version without the fork to save some dough, but that's it.

This year, the Fisher name is dropped and is now the Trek Gary Fisher Collection. It is the same exact frame as my 09. If you are looking for a no nonsense ss race steed, this is it.

Another Beautiful Day at the Loch

A real nice 18 mile ride through the "Big Boy" loop. Switched out to a 32/17, just to add a little extra torture. Heart rate was great-maxed at 192 today. Plenty of power. It has been 3 days since I have ridden and I wasnt quite sure how I was going to feel. Turns out I felt great. Maybe the break was a good thing.
http://connect.garmin.com/activity/48287398

It is time to gear up for some cyclocross action, now. 40 minutes of pain and suffering. Those crazy Europeans! My goal this year is to do at least 10 cross races and try to be competitive and place. Yes, early season hopes and dreams. Anyway, tomorrow will be an easy road ride at lunch.

Great Patapsco Ride

Just a good day to ride. Me, Mike, Dave, Dave and Doug. Slower pace than usual, but a good ride. Ferrous SS 32/18.  http://connect.garmin.com/activity/47739609

Great Ride today at Loch Raven

Finally got full info on the "Big Boy" loop at Loch Raven. Starting at Seminary and hitting both singletrack loops on the left. Through Sam's up the first major climb. To the green gate on LR Drive and across bridge and left up 2nd major climb. Take gravel downhill to 3rd and most difficult climb and down to Glen Arm and around Cromwell to LR Drive and back up to fireroad. Take fireroad to Providence and cross over to fireroad and up through Log trail and take fireroad to singletrack to the left and dumps back onto the foreroad and back to Seminary. Great ride in the Ferrous rigid SS w/32/18.
http://connect.garmin.com/activity/47504009

Good Training Ride Today

I am fortunate enough to get an hour for lunch. So I get some good riding in; usually 15-18 miles, depending on the route. The downside is that it is in Reisterstown, not know for cycling friendly roads and at times-motorists. Today was a race pace effort. 14.4 miles, 18.1 avg. speed, 194 max hr/171 avg. 1200+ feet of vert on my Lemond Poprad with cyclocross tires. Total time was 47:02. Temperature was a cool 98°.
Garmin info-http://connect.garmin.com/activity/47303118

Garmin Info on Fountainhead

This is a very challenging course. Get out there if you can. Here is my data from the race.
http://connect.garmin.com/activity/45730862

Workin' the Trainer

This will be a shameless plug for these guys, but it works. If you are limited or just want some variation in your workout in your training and have an indoor trainer, check these guys out at www.utahmountainbiking.com . I know, the trainer is as well liked as poison ivy on your arse, but it can be a valuable tool to add to your arsenal. Whoa! I didnt think it was possible to use arse and a variation of arse twice in the same sentence, how creative. Uh, ok. They have a fantastic 1 hour video designed around the trainer (yes, I actually look forward to that stupid thing now). It works. I have had it for 4 weeks and definetely had more explosive and sustainable power than before. It works on your power and strength, with intervals as well. There is a 5k time trial at the end which simulates a race environment. I can certainly vouch for it. I noticed and felt a definite improvement on my climbing and sustainable effort during the last race-which saw my max heart rate at 198 and an average of 177. Last year, I was not able to sustain that pace for that length of time. Mix it in with your training gig that you already have 2 times per week. For $14 give it a go, but you will work!  Click here to get a quick sample Biking Power demo.