training 9-5-13

Folsom Canal, 22.5 miles. QuestXS (open hood, foothole covers). N-33.2, S-30.0. Easy money. Now all I have to do, starting tomorrow, is for nine days to overeat high on the glycemic index and show my pancreas who's boss. The plan for Battle Mountain is to do one morning qualifying run on Monday and six evening runs (mon-sat). I'm used to preparing for a single effort so this will be new to me. Six days in a row doesn't seem ideal for me but who knows. I'm very well rested so perhaps I will have the testicular fortitude to pull it off and get stronger through the week. My diet will insure that my glycogen stores remain full. Of course, with all of that insulin floating through my bloodstream I'll probably spend the week in a quasi-diabetic semi-comatose state sobering up only to warmup and make a run down 305.

training 9-3-13

Folsom canal, 22.5 miles. Birkenstein (172.5mm cranks). Easy day.

training 9-1-13

Folsom Canal, 22.5 miles. QuestXS (open hood, foothole covers). N-35.8, S-32.0. In the last week of Battle Mountain training I'm ending with a one-lap round-trip training record of 33.9mph. That's .6mph faster than my previous best with the bonus that I'm running an open hood versus closed, Conti Top Tour 2000 front tires versus Stelvio/Durano and a Marathon Racer in back versus a Durano. I've done a total of 7500 miles since last year's Battle Mountain and today I surpassed 5000 miles in my velomobile since last November. Two more easy rides then total rest. Good job, me! Oh, and I found out the real reason behind my high-gear shifting woes of last ride. I removed the derailleur cover and found a crushed plastic bottle in there.

training 8-29-13

Folsom Canal, 22.5 miles. QuestXS (open hood, foothole covers). I added the foothole covers because I wanted to get a more direct comparison to my earlier-season fitness. On the northbound pass I was up to an average of 34mph when my chain derailed about 2/3 to 3/4 the way through. Based on past experience and where I was I would have averaged at least 34.5mph for the full run. On the way back I derailed again (my cheap Actionbent bar-end shifter is falling apart) early in the pass so my data was skewed beyond use. Anyway, I'm certain my fitness is at an all-time high -- my speed is up even though I'm not putting the effort in that I was earlier in the year. The good thing is that I don't feel very strong. I feel more like a crippled old man than a racing cyclist. That's a good thing because I know I'm not on a hormonal upswing so that means I shouldn't be encountering a downswing in the too near future. I notice the foothole covers don't help anywhere near as much as when I'm riding hoodless. With the hood on there's not a whole lot of draw through the footholes. When I lift the hood an inch in the back and provide exhaust the footholes are like turbo chargers.

training 8-27-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Moderate effort.

training 8-25-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-31.0, S-26.5. I normally run with the rear shocked pumped up so it's like a solid strut but after reading about all of the broken coat hangers on BROL I decided to let out some air. I didn't bother to measure it and I knew it was too low but I was too lazy to do something about it before my ride. I bottomed out when I got in and I could feel a lot more air coming through the footholes. I was planning to reduce speed these last two weeks before Battle Mountain but not like this. When I got home I took some measurements. Unladed the rear end was .75" lower at the horizontal fairing seam than at the seam over the front axles. Laden it was 3" lower. Oops!

training 8-22-13

Folsom Canal, 22.5. QuestXS (open hood, only). N-34.5, S-30.3. I guess the taper is working pretty well. My pulse is down to a record low of 43-bpm and my blood pressure is 103/57.

training 8-20-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Easy day.

training 8-18-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.2, S-32.8.

training 8-15-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). N-210w, S-226w. Easy day. I decided to collect Powertap data because this will be the last chance I have to use it. Start super taper, three-day-per-week training (Sun., Tue., Thur.) with a total of 67.5 miles per week only.

training 8-14-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-32.7, S-31.1. Another over 32mph-average for the week.

training 8-13-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-30.5, S-30.5. Felt good but was slow today.

training 8-12-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Easy day.

training 8-11-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.9, S-31.3. This weekend's rides are a total of .25mph better than last weekend's (each with a PR on Saturday). I had 1500 calories yesterday with no carbohydrates. The three days prior to that, though, I ate a total of approximately 20,000 calories.

training 8-10-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-34.3, S-32.1. A new one-lap, round-trip training record in this configuration with a 33.2mph average. That's only .1mph slower than my training record with my previous race setup. This begins my last week of regular training before a three-week taper.

training 8-8-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Easy day.

training 8-7-13

Folsom Canal, 22.5miles. QuestXS (open hood, only). N-33.0, S-29.4. I'm a hair under 190lbs. That is probably my optimum weight -- fat enough not to feel deprived yet not so fat that I disgust myself (much).

training 8-6-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-32.2, S-29.6. Less than half maintenance calories with very low carbs yesterday.

training 8-5-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Easy day.

training 8-4-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.4, S-31.6. 32.5mph total ride average after yesterday's PR run is very good news, especially considering I ate only one-half of my maintenance-levels of calories with very few carbohydrates yesterday. That tells me my aerobic system is doing especially well.

training 8-3-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.0, S-33.1. New one-lap, round-trip training PR of 33.05mph average in this configuration (500+ gram Conti Top Tour 2000 front tires and no foothole covers). That's only .25mph off my best training speed in the full-race setup. I feel really good and apparently I'm still making progress. I guess my shorter rides aren't hurting my fitness.

training 8-1-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Easy day.

training 7-31-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.8, S-30.4. 32.1mph average for the week in the velomobile with just the open hood.

training 7-30-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.2, S-31.2.

training 7-29-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Easy day.

training 7-28-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.6, S-31.2. I've been in feasting mode the last few days and have been getting my bulk on. My heart and lungs are ahead of my legs at this point and I'm happy about that. Less than three weeks until I start my three-week super-taper for Battle Mountain. What a year of training it has been. I've never trained for this long and hard (that's what she said) on a daily basis and have been on the edge the entire time. If I would have went .5mph faster or put out five more watts on a prolonged basis I would have crashed and burned.

training 7-27-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.0, S-30.4.

training 7-25-13

Folsom Canal, 22.5 miles. Biekenstein (172.5mm cranks). Easy day.

training 7-24-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.3, S-30.1.

training 7-23-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-32.8, S-30.0. Passed 5000 miles so far this year.

training 7-22-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Bike walk.

training 7-21-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.1, S-31.2.

training 7-20-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-31.8, S-30.7. Easy day.

training 7-18-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Super easy day (less than 200 watts).

training 7-17-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-32.5, S-32.0. I noticed in the middle of yesterday's ride that I was being sloppy and relying too much on my quadriceps and since they're the weak link in my PRE-panel my heart, lungs and hamstrings have had it easy for quite some time. I had noticed a while ago that I hadn't been training as hard as I used to (early spring). Today I added a leg curl back into my pedal stroke and the normal heart and lung stress returned (with an increase in speed). Now everything is working at equal capacity.

training 7-16-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-32.3, S-30.2.

training 7-15-13

Folsom Canal, 22.5 miles. Birkenstein (172.5 cranks). Super easy day.

training 7-14-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-32.2, S-30.2. 1440 calories (18 hard-boiled eggs) and no carbs yesterday.

training 7-13-13

Folsom Canal, 22.5 miles. QuestXS (open hood, only). N-33.5, S-32.4. I wanted to see what the airflow through the velomobile was like with just the hood -- no foothole covers or hood hole covers. It's pretty good and reduces the majority of the humidity. Even with the slow tires I came within .35mph of my training PR average speed. Yesterday was another feast day. The two days before that I doubled my calories but was still under maintenance-levels. This feast or famine approach seems to suit me the best , as it always heas. After Battle Mountain I think I'll try the same principle with my training -- both cycling and lifting. For cycling I'll do daily, health-inducing bike-walks interspersed with harder days. I'm not sure what the best frequency for the harder days is but it's probably between three and seven days. For weights I'll do a "lifting-walk" every other day or so as I'm doing now but throw in a heavy session about once every three weeks.

training 7-11-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Easy day.

training 7-10-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-29.3, S-27.0. I reloaded yesterday and ate at least 5000 calories with lots of carbohydrates. It didn't help my riding today. I expected that as I've learned from experience that I need to carb-load at least two days after a complete glycogen depletion. What surprised me, though, was going over 1mph slower than yesterday. Hmmm, maybe all of those carbohydrate shifted me out of efficient fat-burning mode. It's probably the (excessive?) carbs in my bloodstream that are doing that. That in combination with my muscle cells still being devoid of glycogen would explain it. Oh well, not important as I will never see myself in this situation when it matters.

training 7-9-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-30.3, S-28.2. My legs were completely empty today. I even felt resistance while walking when I went out to get the paper. It's probably partly due to my no longer wanting to throw away eggs yolks. I eat them and instead cut my oatmeal consumption in half which puts me at 50 carbohydrates per day. That's Atkin's territory. Despite my legs being empty today's run went pretty well once I got the aerobic engine going. My legs felt very comfortable. I suspect any leg discomfort associated with bike racing or hard training stems purely from the fast-twitch fibers when they engage in an assistance capacity. I suspect that the aerobic system can operate for extremely long times without food provided enough bodyfat and electrolytes are available.

training 7-8-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). Easy day but used a low cadence and enough tension on my glutes and hamstrings to prevent them from getting weaker (since they're not worked as much or in the same way in the velomobile).

training 7-7-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-30.9, S-30.1. New training PR in the slow configuration with an overall average speed of 30.5mph. That's only 2.8mph less than my training PR with the race configuration. Even better, I did it eating only 1366 calories (again) yesterday. My base diet consists of a 7oz. can of tuna with olive oil, a dozen hard-boiled eggs (minus ten yolks) and two cups (dry) of oatmeal. Conventional wisdom says that's too little calories but it's working and I'm going to stick with it until it doesn't.

training 7-6-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-30.9, S-28.4. Not bad considering I only ate 1366 calories yesterday and 854 the day before that.

training 7-4-13

Folsom Canal, 22.5 miles. Birkenstein (172.5mm cranks). My Powertap decided it didn't want to stay on again so I took advantage and did a nice recovery ride. I think as long as I'm on a weight-loss diet I'll make my two rides per week on Birkenstein full recovery sessions.

training 7-3-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N) 29.8, S 27.9. Riding on fumes -- less than half of maintenance-level calories yesterday.

training 7-2-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-30.3, S-27.1. Yesterday after my ride I drank straight milk for the first time in a number of days. It sat in my stomach like a rock and soon I was in a food coma (very common for me). I decided then and there no more milk for me. Hours later I cooked my oatmeal in water instead of milk and added only salt and cinnamon. Oatmeal (with milk and sugar) usually causes food comas as well but this time it didn't. Also, I no longer have those blood-pressure drop spells every time I stand up. I haven't had one since I made the change. Next on the chopping block will be eggs and the butter I cook them in. That's another food that often doesn't have a neutral impact on how I feel when I eat it. I'm cleaning up my diet act from here on out. Something tells me it's time.

training 7-1-13

Folsom Canal, 21.5 miles. Birkenstein (172.5mm cranks). 1) 272w, 26.0mph, 2) 271w, 25.7mph.

training 6-30-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-29.9, S-28.3.

training 6-29-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-29.6, S-31.1. First time over 30 in the slow configuration with a 30.35mph total average. Looks like I've resurrected myself from the dead again. Given my history, I worry, "will this be the hole I can't dig myself out of?" With no more maximum efforts until Battle Mountain it should be smooth sailing from here. I trained on a caloric deficit but with a higher percentage of carbohydrates so so far, so good with that.

training 6-27-13

Folsom Canal, 21.5 miles. Birkenstein (172.5mm cranks). 1) 257w, 2) 256w. My quads were pretty worn. Actually, all of my cycling muscles could use some rest as I never allow myself to fully recover until a race but my quads were especially easy-burning this morning. I thought I'd have to resort to a sub-200 watt recovery ride but once I got on the trail my glutes and hamstrings kicked in and I was able to put in a decent effort. I juggled my diet around a bit and managed to improve my feeling of well-being substantially. I cut back on milk consumption to a little over a half gallon and I stopped taking it straight altogether. I use it only in oatmeal (I cook the oatmeal in milk instead of water- two parts milk to one part oatmeal). The reason I switched from low-fat to whole milk is because I was hoping the extra fat would slow down the absorption of lactose. Well, between the obvious and unpleasant change in my body composition and the funky feeling that came with drinking so much milk that plan wasn't working so well. The milk and oatmeal mix works better for blood-sugar stabilization especially since I quit adding sugar to it (duh). Anyway, I feel pretty good all-around. Well, except for my extra (estrogen-induced?) jiggly-ness. I'm going to try non-fat milk in oatmeal to see if I can solve that problem. I'll make up the calorie deficit with more eggs. This might seem like an overly vain concern but I don't really care how good I look. What does concern me is limiting myself on how bad I look (aka the FOG factor).

training 6-26-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-30.1, S-28.1. One more session over 29mph average. I wish I knew what that actually equalled in race mode for no other reason than the psychological benefit. Even though I rationally know I should be seeing lower speeds there's still part of my brain that says "fail" or at least is wondering if some of that slowdown is due to my performance. Oh well, I'll have to wait until July 20th to find out for sure.

training 6-25-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-29.9, S-26.9. Still raining. What's up with that? Ever since I switched to whole milk I've noticed I'm puffier (aka fatter) despite being lighter in bodyweight than when I made the switch. Estrogen much? I'll have to conduct an experiment when my current milk supply runs out.

training 6-24-13

Folsom Canal, 21.5 miles. Birkenstein (172.5mm cranks). My Powertap didn't work so no data. I hope it's just a dead battery and not that I was riding in the rain. Anyway, I consider it a blessing in disguise. I woke up with some pretty worked feeling glutes and was considering taking the day off but the soreness eventually worked itself out. The lack of Powertap policing allowed me to take it a little easy. I'm starting to think that the combination of slow tires and the lessened aerodynamic-flywheel effect from not using the hood and foothole covers is affecting my pedal stroke to the point of adding a new kind of stress. Pedaling is more of a slog now in the velomobile. It might be a good thing but maybe it's too much of the wrong kind of stress (like riding in a storm). Anyway, I'm feeling a bit testy. Of course, checking on my velomobile this morning to see how the new tube is holding up and finding it flat didn't improve my feelings of brotherly love. I need to get that front wheel situation straightened out once and for all. I've been slacking because I've just been so tired this year and it's hard to get motivated. With the stock Kojaks and properly-fitting Schaeder-valved tubes I've had zero flats. With the Duranos and now the old Continental Top Touring 2000 I'm getting too many. Between protruding spoke nipples and overly long tubes...

training 6-23-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). 1) 28+, flatted, 2) 24.1. I'd like to shoot whoever decided to make the 20 x 1 3/8 tubes I got from Danscomp so long.

my diet coach

He watches every bite. Of course, he insists on taste-testing everything to insure the fat content is high enough. I normally don't eat meat but he allows it during family get-togethers.

training 6-22-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-28.2, S-30.8.

training 6-20-13

Folsom Canal, 21.5 miles. Birkenstein (172.5mm cranks). 1) 257w, 2) 257w. My calorie-deficient diet still has me feeling a bit light in the loafers. 257 watts ain't bad but it felt like more work than it should. For a given PRE there is an extra misery factory that I can't put my finger on. I have a suspicion it might be because of a lack of carbohydrates. Even though I added more calories I still maintained the 20% carb level. I don't think 200+ watt training, and especially 250+, likes sub-maintenance levels of calories, especially when those calories are low in carbohydrates. Another place I'm feeling it is with volume. I have no desire to do more than the one round-trip I've been doing. That's okay for now and I'm kind of interested in what kind of effect that will have on my future fitness. I'm planning on doing a test run on July 20th in the velomobile with the hood, foothole covers and fast tires to see how I compare against my best training round-trip run (33.3mph). This would be done at a training effort without extra rest days or prolonged carb load.

training 6-19-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-28.5, S-29.7. That's more like it -- a 29.1mph round-trip average. I should be going pretty good once I break 30 in the current, slow configuration. I feel so much better eating more. The initial drop in calories felt great for a while but at some point that high wears off and the gradual decline begins. It happens so gradually that I don't even notice my ever-dimming worldview until I hit the wall. Eating is so wonderful then. That's pretty much been the cycle of my adult life. I can't really knock it. It's allowed me to get away with eating massive amounts of food and not weighing the 300lbs I should. It's been the same way for overeating as well, though. I never feel better than when I'm eating enough to gain weight but eventually the same thing happens -- I hit a wall and suddenly overeating (or standing in front of a mirror naked) doesn't feel so great anymore. Maybe that's just the way it's supposed to be for me -- back and forth. After all, all things in nature are cyclical. I've never had any success trying to maintain a happy medium. It's feast or famine. All or nothing. Come to think of it, I'm that way with everything.

training 6-18-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-29.2, S-24.5. Yesterday afternoon I hit the diet wall and had to eat. My energy plummeted. Despite eating 2-3000 extra calories I'm still weak and slow on the bike. I expected as much as it takes me 48 hours to recover from a full glycogen depletion. I'm going to try adding 840 calories to my daily diet (3160 calories total) and see what happens. Oh well, there's another one for the bad idea list (again). At least I undid the damage I did leading up to the last race.

training 6-17-13

Folsom Canal, 21.5 miles. Birkenstein (172.5mm cranks). 1) 213w, 2) 212w. I needed to back off a little today so I went at below my normal PRE pace. [In case anyone is reading this and thinking, "what is that fool doing?"] I am wary of the effect that my diet is having and will have on my training. While I accept that my power output will decrease with the carb-depletion that comes from a calorically deficient diet I realize that I can only get so depleted so power loss beyond that initial drop has to be due to becoming aerobically weaker. Permanent power loss is unacceptable, especially if that includes a lower power-to-weight ratio. 200 watts in training will be my minimum cut-off point. I refuse to sink below that level. Before that leads to me cease my diet, though, I will try going back to training 3-4 days per week to improve recovery. If I am able to continue my diet until a month and a half before Battle Mountain I will do a three-day carb load and see what effect that has on a normal training session. If I can perform at an acceptable level for that session I will continue the diet. If not, I will start adding calories and consider the whole weight-loss, reduced-power episode a mid-season break that I needed anyway.

training 6-16-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-29.6, S-27.4.

training 6-15-13

Folsom Canal, 21.5 miles. Birkenstein (172.5mm cranks). 1) 226w, 2) 232w. As of yesterday I'm down ten pounds to 192.

training 6-13-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-28.8, S-27.5. Last of eight days in a row.

training 6-12-13

Folsom Canal, 21.5 miles. Birkenstein (172.5mm cranks). 1) 253w, 2) 254w. I'm really happy with these numbers. My goal is to maintain my power as I drop my weight to 170lbs or less. That would give me an aerobic power-to-weight ratio of over 4:1.

training 6-11-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-28.2, S-27.9. One week of successful dieting. I'm over the hump and in the zone. Speed is coming up, too!

training 6-10-13

Folsom Canal, 21.5 miles. Birkenstein (172.5 cranks). 1) 233w, 2) 251w. I'm in full perpetual bonk mode now. I woke up starving and weak but trained on nothing but black coffee.

training 6-9-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-28.3, S-24.0.

training 6-8-13

Folsom Canal, 21.5 miles. Birkenstein (172.5mm cranks). 1) 222w, 2) 220w. My Birkenstein muscles are weak from the two months I've been away from it. No matter how much I sat back on the DF I couldn't reduce the quad-dominance to my liking. Birkenstein complements the velomobile better. Anyway, even 220 watts made my glutes hurt. My weight is down 5lbs to 197. I think I have a livable diet now. I switched out lowfat milk for whole fat. The higher fat and lower carb content seems to stabilize my blood sugar better and I haven't been getting cravings. Also, my blood-pressure drop episodes have reduced significantly. My macrobiotic breakdown is 20% protein, 30% carbohydrate and 50% fat. Maybe there is hope yet for me being ripped and Euro-sexy in time for Battle Mountain. Another change I'm making is eliminating weight training to almost nothing again. I've been getting carried away doing more and more and I've been starting to feel the negative effects. Maybe once a week I'll wave 20lb dumbbells around.

training 6-7-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-26.0, S-28.3. I removed the hood and foothole covers. I also removed the Durano and Stelvio up front and replaced them with an old pair of Continental Top Touring Pro 2000. They're heavy but I run them at low pressure and they sure are smooth (and slow). I was going to go with some Primo Comets but I figured they wouldn't last too long. In the back I replaced the 1.1" Durano with the stock Schwalbe Marathon Racer. I hadn't planned on riding today but I felt like it. Perhaps with the shorter rides I can go back to six days per week. I'll give it a try. That fits into what I'm trying to do at the moment. After all, my philosophy is anything that is healthy can be done everyday. More than that, fitness bulding maybe-- optimally healthy, no. My lack of calories (I'm planning on 2300 per day) should help keep the intensity in the healthy zone.

training 6-6-13

Folsom Canal, 21.5 miles. Birkenstein (172.5mm cranks). 1) 242w, 2) 242w. I'm going to take a low-volume break for awhile in preparation for the run-up to Battle Mountain. I also need to lose some blubber. I was 202lbs the morning of the TT. While I don't fear the reaper, what I've been seeing in the mirror lately terrifies me.

Folsom Blues

I screwed up. I started well. I felt very fast on my way to the TT. I was hitting speeds far higher than I usually do on my way to the trail without even trying. I made it to the start in good shape. I was the fifth starter and I passed all four of the riders ahead of me in short order. I maintained a speed of at least 36mph into a healthy headwind on the way out and the turnaround, jumping out of the velomobile, lifting it up, turning it around and jumping back in went smoothly. As I was getting in, though, I noticed the velomobile listing heavily to the left. I thought, "Oh shit, a flat!". Not wanting to lose time I just went and hoped for the best. I got up to 28mph and felt so much resistance that I was certain I had a flat. I stopped, got out and checked the front left tire. It was fine. I got back in and thought with the wind at my back maybe I could still salvage a decent time since I should easily be able to cruise over 40mph. I must have psyched myself out because it still felt harder than usual. I stopped again and checked the other tires and they were fine too. WTF! What a loser. It's a good thing, with Battle Mountain being my prime (only, really) focus this year, I don't really care about my results today. Still, it'll give me more incentive to redeem myself after B.M. on the Putah Creek course.

training 5-30-13

Folsom Canal, 44.5 (4054.5 YTD). QuestXS (foothole covers, hood w/shield). N-32.6, S-33.1, N-28.0, S-29.5, N-flatted, S-29.7. I flatted on the fifth run and found that I had significant patches of no tread around much of the circumference of the right front tire. I'm surprised it could hold air. I replaced it with a used Stelvio. I was thinking of doing one pass (22.5 miles) on Saturday instead of resting 5 1/2 days before Tuesday's TT. While I felt strong on the first lap, not having to work hard (heart, lung or leg-wise) to achieve decent training speed, my heart is telling me it could probably use the extra tissue repair time. Maybe it's tired from pushing gallons of ice cream through my blood vessels. I ended up eating three gallons of it in eight days. That's 26,680 calories of ice cream in eight days-- an average of 3360 calories of ice cream per day. That doesn't count the huge amount of cake and ice cream I ate on my sister's birthday. I'm a sick, sick man.

training 5-28-13

Folsom Canal, 44.5 miles (YTD 4010). QuestXS (foothole covers, hood w/shield). N-30.7, S-30.0, N-31.6, S-30.1, N-30.5, S-30.1. 30.5mph total ride average. It looks like I'm going to pass on the Hellyer races in favor of the Folsom TT next Tuesday. As the Hellyer race approached I've been more and more apprehensive about subjecting my velomobile to the dangers of riding on the velodrome with inexperienced riders. Doing so has already caused one of my bikes to be destroyed. I've thought about what would happen if someone caused damage to my velomobile. I would not be happy and I'd only have myself to blame. Sure, killing the offender would bring short-term satisfaction but that wouldn't fix my velomobile nor would it do much for my future freedom. Anyway, after trying to electronically signup and failing, then having my printer go on the fritz when I tried to print the forms out I'm going to heed the omen. Yay, I also saved myself 5-6 hours of driving, gas and entry fees. Instead I can ride five miles to the TT course from my house.

training 5-26-13

Folsom Canal, 44.5 miles (3965.5 YTD). QuestXS (foothole covers, hood w/shield). N-30.1, S-27.5, N-30.9, S-28.8, N-31.9, S-28.8. Rest week (29.66mph total ride average).

training 5-24-13

Folsom canal, 44.5 miles (3921 YTD). QuestXS (foothole covers, hood w/shield). N-32.6, S-31.5, N-33.1, S-31.8, N-33.3, S-31.8. No drama (32.35mph total ride average). I feel better than I have in a long time thanks, I'm sure, to my ice cream therapy. I feel stronger and my mood is good. The thing I really notice is that my blood pressure doesn't drop so much when I stand up causing me to almost black out. That usually happens when I lose weight but not when I'm at my normal weight like I am now. It's very disconcerting. It especially helps when I get out of the velomobile to turn around on the trail. There are times, especially after faster runs that I feel pretty close to meeting my maker. I feel fine riding but when I stop, get up and decompress-- holy shit. That is one reason I haven't been too gung-ho about doing the local TT's--what would happen after going at full race effort? Well, hopefully that won't be an issue any longer.

training 5-22-13

Folsom Canal, 44.5 miles (3876.5 YTD). QuestXS (foothole covers, hood w/shield). N-27.8, S-35.0, N-28.7, S-35.1, N-29.9, S-35.4. Very windy (31.98mph total ride average). I felt good today but still held back. Yesterday I started my Blue Oyster Cult (aka Don't Fear the Reaper) Diet. I switched out oatmeal for premium grade, 61% fat ice cream. I had a half gallon (4480 calories) of it yesterday to prime the pump. My diet will be nine eggs fried in butter, at least a half gallon of milk and at least a quart of ice cream per day. Plenty o' saturated fat. This diet, and variations of it, has proven to be a good high-performance diet in the past. The fatal flaw in it is my inability to keep ice cream stocked without eating too much of it. Maybe this time.

training 5-20-13

Folsom Canal, 44.5 miles (3832 YTD). QuestXS (foothole covers, hood w/shield). N-29.2, S-32.6, N-30.3, S-32.2, N-29.5, S-31.5. Easy day (30.86mph total ride average).

training 5-18-13

Folsom Canal, 44.5 (3787.5 YTD). QuestXS (foothole covers, hood w/shield). N-30.7, S-30.1, N-30.9, S-30.2, N-30.8, S-30.6. Easy, no stress ride (30.55mph total ride average).

training 5-16-13

Folsom Canal, 44.5 miles (3744 YTD). QuestXS (foothole covers, hood w/shield). N-28.3, S-24.4, N-28.5, S-24.6, N-28.8, S-24.6. Super easy day. After moving around like the living dead I needed it. Perhaps I'll stick to easy rides until the Hellyer races. Another thing I have to be wary of is that after the last four velomobile sessions I've added stiff-leg deadlifts. I'm only using 110lbs for 3 sets of 10 for starters which is very easy but I have to keep my eyes peeled for any negative effects, either muscular or hormonal. The reason I decided to try them is that the velomobile position stresses my quads more than I'd like and I'm concerned that my glutes and hamstrings might be undertrained and susceptible to excessive damage in the required Battle Mountain position. That is also why I am keeping at least one session per week with longer cranks.

training 5-14-13

Folsom Canal, 44.5 miles (3699 YTD). QuestXS (foothole covers, hood w/shield). N-33.0, S-30.1, N-33.1, S-30.6, N-33.1, S-30.0.

training 5-12-13

Folsom Canal, 44.5 miles (3654 YTD). QuestXS (foothole covers, hood w/shield). N-32.5, S-29.6, N-32.0, S-29.3, N-29.2, S-25.3. Easy day. Despite that I feel the most beat up I ever have after a ride this season. Even though it didn't feel that hard doing the 293 watt interval (about 15 minutes) on the DF yesterday as soon as I stopped it hit me like a ton of bricks. I had to sit down to keep from passing out. I couldn't help thinking that I'm going to kill myself if I keep this up (Just sayin' in case it happens. I don't want nature thinking it pulled a fast one on me). My quads are especially toasted. They're not sore, just drained of glycogen. My accelerating power started off low and tapered quickly. By the last lap I was crawling along at 27mph with just a slight headwind. That's got to be a record low. Oh well, I have three weeks until Hellyer so I'll be tapering anyway.

training 5-11-13

Folsom Canal, 21.5 miles (3609.5 YTD). DF (170mm cranks). 1) 293w, 2) 237w.

training 5-9-13

Folsom Canal, 44.5 (3588 YTD). QuestXS (foothole covers, hood w/shield). N-33.3, S-31.8, N-33.5, S-31.3, N-33.1, S-31.8. I averaged 32.02 mph for the week in the velomobile.

training 5-7-13

Folsom Canal, 44.5 miles (3543.5 YTD). QuestXS (foothole covers, hood w/shield). N-34.1, S-32.1, N-34.2, S-31.0, N-32.0, S-28.4. I had nothing but a bunch of peanuts for dinner last night and it showed in the latter half of my training session today. With the relatively high percentage of my aerobic capacity that I'm training at and the amount of energy I expend accelerating low glycogen storage levels are not easily forgiven.

training 5-5-13

Folsom Canal, 44.5 miles (3499 YTD). QuestXS (foothole covers, hood w/shield). N-31.6, S-30.7, N-32.6, S-30.9, N-32.8, S-31.3.

training 5-4-13

Folsom Canal, 21.5 miles (3454.5 YTD). DF (170mm cranks). 1) 254w, 2) 244w.

training 5-2-13

Folsom Canal, 44.5 miles (3433 YTD). QuestXS (foothole covers, hood w/shield). N-32.1, S-34.4, N-32.1, S-34.5, N-31.8, S-34.2. I hit back-to-back one-lap round-trip average speed PRs of 33.25 and 33.3mph and a total session average speed PR of 33.18mph. I ate at least 4000 calories worth of corn tortilla chips yesterday so maybe it's true what they say-- vegetables ARE good for you. I took yesterday off because I had three days in a row where I felt very tired. I didn't feel like I was going to do myself any good if I rode. I think I'll switch to four days per week-- three in the velo and one on the DF. Those short DF rides knock the crap out of me.

training 4-30-13

Folsom Canal, 44.5 miles (3388.5 YTD). QuestXS (foothole covers, hood w/shield). N-26.5, S-31.0, N-27.3, S-32.2, N-28.0, S-33.2. Easy day. Windy!

training 4-29-13

Folsom Canal, 44.5 miles (3344 YTD). QuestXS (foothole covers, hood w/shield). N-27.3, S-29.5, N-27.7, S-30.0, N-28.5, S-31.1. Easy day.

training 4-28-13

Folsom Canal, 21.5 miles (3299.5 YTD). DF (170mm cranks). 1) 272w, 2) 282w.

training 4-27-13

Folsom Canal, 44.5 (3278 YTD). QuestXS (foothole covers, hood w/shield). N-33.5, S-32.9, N-33.3, S-32.0, N-32.2, S-31.1. I hit a new PR for one-lap round-trip of 33.2mph and total average of 32.66mph.

training 4-25-13

Folsom Canal, 44.5 miles (3233.5 YTD). QuestXS (foothole covers, shield w/hood). N-29.1, S-25.3, N-30.5, S-25.9, N-31.5, S-27.2. Easy day--I'm tired--off tomorrow.

training 4-24-13

Folsom Canal, 21.5 miles (3189 YTD). DF (170mm cranks). 1) 277w, 2) 275w.

training 4-23-13

Folsom Canal, 44.5 miles (3167.5 YTD). QuestXS (foothole covers, hood w/shield). N-28.6, S-33.9, N-30.1, S-34.6, N-flatted, S-34.9. I had two flats today. One was waiting for me and required a boot on the tire and the other happened during riding and was on the rim/spoke side of the tube. The stock Kojaks lasted 3228 miles before threads started showing. During those miles I had no flats. The Duranos have been on less than a week. Yesterday was very caloric-surplus and it showed in my endurance today.

training 4-22-13

Folsom Canal, 44.5 miles (3123 YTD). QuestXS (foothole covers, hood w/shield). N-29.6, S-33.1, N-30.8, S-33.5, N-30.1, S-32.3. For some time I've had issues with my neck where I had limited range of motion torsionally. It didn't cause me pain it just made it difficult to look sideways. Recently I discovered Netflix and have been O.D.-ing on movies. Much of that time was spent flat on my back with my head propped up on a duffle bag. I think that's what's been giving me the headaches. When I have a headache I can feel a rope of pain coming out of the side of my spine in my neck, over the top of the right side of my head into my right eye. Anyway, I noticed after yesterday's ride on the DF my neck felt much looser and could turn without much resistance though it does still make a bit of noise that probably only I can hear. I think working the erector muscles in my neck helped straightened things out in there. Hopefully, no more headaches. Over my last seven velomobile sessions my average training speed is 31.57mph. That's a significant jump, especially considering the health issues I've been dealing with. I'm going back to six days per week until three weeks before Hellyer on June 1st.

training 4-21-13

Folsom Canal, 21.5 miles (3078.5 YTD). Diamond frame (170mm cranks). 1) 228w, 2) 239w. This was the fourth out of five straight days that I've awoken with a migraine headache. Not fun at all. Luckily, riding makes it go away after about ten miles or so but it sure is hard to make myself get on the bike when I feel like I have a knife stuck in my eye and I feel like throwing up. I definitely don't have my DF legs.

training 4-20-13

Folsom Canal, 44.5 miles (3057 YTD). QuestXS (foothole covers, hood w/shield). N-28.9, S-33.2, N-29.6, S-34.4, N-29.3, S-34.4.

training 4-18-13

Folsom Canal, 44.5 miles (3012.5 YTD). QuestXS (foothole covers, hood w/shield). N-34.0, S-32.0, N-32.3, S-29.8, N-31.9, S-30.4. Feel pretty queasy today. I guess I had the flu and I'm still hungover from it. Switched to Duranos all the way around. I felt really fast initially but tapered off after about ten miles.

training 4-13-13

Folsom Canal, 44.5 miles (2968 YTD). QuestXS (foothole covers, hood w/shield). N-33.5, S-31.2, N-34.0, S-30.3, N-28.4, S-26.9. Today was interesting. Despite eating only 800 calories yesterday and nothing before today's ride I was able to do two 32mph+ average round-trips. I was petering out by the third round so I just took it easy. Throughout the ride I could really feel the lack of calories and glycogen storage during accelerations and in my accelerating cadence. Otherwise, I felt good. As a matter of fact I felt extra free-breathing. I don't know if it was due to the lack of carbs (I have anecdotal evidence that suggests that may be the case) or the Ibuprofin I'm on. That brings me to another weird thing that has happened to me. Last week I came down with a flu-like all-over body soreness while feeling hot and cold at the same time. I took some Ibuprofin and the symptoms went away. I have no other symptoms. Last Wednesday it came back and I hurt so bad that I was unable to sleep. I took some more Ibuprofin and the symptoms again went away. I was able do Thursday's PR-setting ride while in this state. It's still with me today. As soon as the Ibuprofin wears off the pain and hot-cold comes back so I'm bouncing from being a cripple to being able to do my best rides and feeling perfectly fine. What's up with that?

training 4-11-13

Folsom Canal, 44.5 miles (2923.5 YTD). QuestXS (foothole covers, hood w/shield). N-31.2, S-33.9, N-31.5, N-34.4, S-30.9, S-33.1. Despite not feeling all that great I hit training PRs in both the one-lap round-trip average speed (31.5+34.4/2=32.95mph) and total ride average speed of 32.5mph which is more than .5mph over my best set five days ago.

training 4-9-13

Folsom Canal, 44.5 miles (2879 YTD). QuestXS (foothole covers, hood w/shield). N-25.7, S-34.3, N-27.3, S-34.8, N-28.4, S-35.1. Very windy. I think I'll mix things up a bit and go Tue-Thur-Sat in the Quest and Sunday on Birkenstein.

training 4-8-13

Winds forecast at 35-50mph. No thanks, I don't need that kind of training-- I'd be doing more harm than good.

training 4-7-13

Folsom Canal, 32.5 miles (2834.5 YTD). Birkenstein (170mm cranks). 1)226w, 2)227w, 3)247w, 4)231w.

training 4-6-13

Folsom Canal, 44.5 miles (2802 YTD). QuestXS (foothole covers, hood w/shield). N-32.6, S-30.4, N-34.0, S-30.6, N-33.5, S-30.7. The day off did me some good because today was a total average speed training record on the canal of 31.96mph. It's especially nice because I'm in the post max-effort lull where I start losing interest and start looking for other physical outlets. Having Battle Mountain on the horizon will keep me on track. It's not that Battle Mountain is at all important to me-- I've never had any desire to do it as a rider-- it's just another goal. What is important is knowing that it, especially my performance there, is important to someone else who is counting on me to do my best. That makes it more important to me than if I was just doing it for myself and will motivate me to push my fitness level higher than I otherwise would have.

training 4-4-13

Folsom Canal, 44.5 miles (2757.5 YTD). QuestXS (foothole covers, hood w/shield). N-28.3, S-27.0, N-30.4, S-27.0, N-31.4, S-26.9. The last of ten days in a row without a rest.

training 4-3-13

Folsom Canal, 44.5 (2713 YTD). QuestXS (foothole covers, hood w/shield). N-26.6, S-26.5, N-27.1, S-26.7, N-27.1, S-26.6.

training 4-2-13

Folsom Canal 44.5 miles (2668.5 YTD). QuestXS (foothole covers, hood w/shield). N-26.6, S-26.8, N-26.7, S-27.0, N-26.3, S-27.1.

training 4-1-13

Folsom Canal, 32.5 miles (2624 YTD). Birkenstein (170mm cranks). 1)213w, 2)216w, 3)237w, 4)240w.

training 3-31-13

Folsom Canal, 44.5 miles (2591.5 YTD). QuestXS (foothole covers, hood w/shield). N-31.7, S-28.0, N-32.8, S-28.4, N-33.9, S-29.2.

training 3-30-13

Folsom Canal, 44.5 miles (2547 YTD). QuestXS (foothole covers, hood w/shield). N-31.6, S-29.9, N-32.3, S-29.9, N-32.8, S-30.1.

training 3-29-13

Folsom Canal, 32.5 miles (2502.5 YTD). Birkenstein (170mm cranks). 1)221w, 2)229w, 3)262w, 4)260w.

training 3-28-13

Folsom Canal, 44.5 miles (2470 YTD). QuestXS (foothole covers, hood w/shield). N-29.4, S-29.8, N-30.2, S-30.0, N-29.5, S-29.2.

training 3-27-13

Folsom Canal, 44.5 miles (2425.5 YTD). QuestXS (foothole covers, hood w/shield). N-28.3, S-26.2, N-29.1, S-26.8, N-29.1, S-26.2.

5-mile watt test

Folsom Canal, 43.5 miles (2381 YTD). Birkenstein (170mm cranks). 1) 323w, 2)205w, 3)240w, 4)225w, 5)224w, 6)227w. I guess my peaking program worked okay. I was hoping for 300 watts and got 323. I finished off the third pass with a bogged-down, 792-watt sprint. Time to switch to higher volume and lower intensity and get into fat-burning mode.

training 3-23-13

Folsom Canal, 44.5 miles (2337.5 YTD). QuestXS (foothole covers, hood w/shield). N-25.9, S-27.0, N-26.3, S-27.1, N-26.4, S-27.5. Super easy day. Watt test on Tuesday. I lost my regular internet access so I'm not sure when I will post the results.

training 3-21-13

Folsom Canal, 32.5 miles (2293 YTD). Birkenstein (170mm cranks). 1)224w, 2)238w, 3)236w, 4)242w.

training 3-19-13

Folsom Canal, 44.5 miles (2260.5 YTD). QuestXS (foothole covers, hood w/shield). N-30.8, S-30.0, N-31.7, S-30.1, N-32.1, S-29.4. When I was training six days per week my pulse was routinely over 50bpm which for me is high. This morning I checked it three times in a row and it was 45, 43, 45 so something good is happening.

training 3-17-13

Folsom Canal, 32.5 miles (2216 YTD). Birkenstein (170mm cranks). 1)227w, 2)241w, 3)254w, 4)263w.

training 3-15-13

Folsom Canal, 44.5 miles (2183.5 YTD). QuestXS (foothole covers, hood w/shield). N-30.9, S-31.7, N-32.9, S-32.5, N-30.5, S-31.6. 32.7mph avg (32.9+32.5/2) is a single round-trip training record. It was pretty easy on the legs. The first two runs were done in a lower gear and higher cadence. It's amazing the effect it had on my breathing and heartrate. Even though they were slower with less muscular effort my heart and lungs were working hard. The next two runs, which were a PR, were much easier on my heart and lungs (and not hard on my legs). I wonder if this is a function of bodyweight. I prefer making power using a higher cadence but that is not going to happen in my present condition. I wonder if things would change if I was 20lbs lighter? Hmmm, that would be a good excuse to lose weight. If I knew it needed to be done I could do it without effort. Of course, looking more like an athlete instead of an American recumbent-riding, overweight, bike-path commando would be icing on the cake. Perhaps after my watt test I can experiment. If it happens that I end up losing power as I get lighter I can always gain it back leading up to Battle Mountain. Actually, gaining weight from a too-low bodyweight is the optimal way for me to prepare for an event from a hormonal perspective so there isn't much to lose in trying.

training 3-13-13

Folsom Canal, 32.5 miles (2139 YTD). Birkenstein (170mm cranks). 1)252w, 2)254w, 3)288w, 4)261w. With a 288 watt effort on the third run maybe I'm not hurting myself too much with plan A. 300 watts on test day is the make or break and will determine whether or not I feel worthy of stoking Larry Lem's streamliner at Battle Mountain. I'll do it either way but I'll feel a lot better knowing my threshold is at least 300 watts.

training 3-11-13

Folsom Canal, 44.5 (2106.5 YTD). QuestXS (foothole covers, hood w/shield). N-27.6, S-27.7, N-27.9, S-28.2, N-28.7, S-28.0. Recovery ride with a high cadence throughout. This felt so good. I've been feeling a bit testy lately so I know I needed it. I'm having a bit of doubt about my plan A tapering program. I probably should have did plan B. Oh well, I'll carry on and see what happens.

training 3-9-13

Folsom Canal, 32.5 miles (2062 YTD). Birkenstein (170mm cranks). 1)251w, 2)253w, 3)263w, 4)256w. Since I switched to every other day riding my legs hurt more off the bike. It must be DOMS setting in on the off days.

training 3-7-13

Folsom Canal, 44.5 miles (2029.5 YTD). QuestXS (foothole covers, hood w/shield). N-29.3, S-30.5, N-30.5, S-30.2, N-30.0, S-30.0. I started my taper yesterday because I felt I needed the rest. That'll give me three full weeks.

training 3-5-13

Folsom Canal, 44.5 miles (1985 YTD). QuestXS (foothole covers, hood w/shield). N-31.3, S-27.8, N-32.0, S-28.2, N-31.9, S-28.4.

training 3-4-13

Folsom Canal, 32.5 miles (1940.5 YTD). Birkenstein (170mm cranks). 1)215w, 2)217w, 3)224w, 4)218w. Quasi-recovery ride.

training 3-3-13

Folsom Canal, 44.5 miles (1908 YTD). QuestXS (foothole covers, hood w/shield). N-31.3, S-29.0, N31.7, S-29.5, N-31.3, S-29.6.

training 3-2-13

Folsom Canal, 44.5 miles (1863.5 YTD). QuestXS (foothole covers, hood w/shield). N-31.5, S-31.8, N-32.3, S-32.0, N-32.1, S-30.7. No wind at all. Easy ride but my speed still dropped at the end with the same PRE. Perhaps it's because of the warmer air. I have yet to take in a single drop of fluids while riding my velo. I'll start bringing a bottle. After this week I start my taper for my first event. My plan A is to switch to two weeks of every-other-day riding followed by three days off. Plan B is to keep the same routine but reduce intensity. I think I'll stick with plan A since I suspect my weak link at this time is muscle damage. The extra days off should rectify that. My first event will likely just be a watt test.

training 2-28-13

Folsom Canal, 32.5 (1819 YTD). Birkenstein (170mm cranks). 1)261w, 2)262w, 3)292w, 4)244w. I purposely took it easy on the last run. I'm really happy with these numbers for a 6th session of the week with beat up legs. Yesterday I added some extra milk and a bunch of salty tortilla chips to my regular diet for well over 5000 calories total. No palpitations or breathing problems today.

training 2-27-13

Folsom Canal, 44.5 miles (1786.5 YTD). QuestXS (foothole covers, hood w/shield). N-33.4, S-29.9, N-33.5, S-29.3, N-31.3, S-27.6. I got slower after the third run. That's not normal. I weighed a couple of pounds less than usual post-ride. Maybe I burned off my stored glycogen. Also, I think my electrolytes are out of whack. I have a salty taste in my mouth. I don't know if I need more sodium or less because potassium tastes salty too. My guess is more. I had palpitations during runs two and three but was able to fight through them by backing off temporarily--shifting up and lowering my cadence. I think junk food therapy is in order.

training 2-26-13

Folsom Canal, 44.5 miles. QuestXS (foothole covers, hood w/shield). N-27.1, S-32.1, N-28.4, S-33.1, N-28.7, S-34.1. My 4500 calorie per day diet seems to be working. I weigh a legitimate 200lbs now.

training 2-25-13

Folsom Canal, 32.5 miles (1697.5 YTD). Birkenstein (170mm cranks). No Powertap data. I don't know if I set the sensor in the wrong place or if I replaced the dead batteries with old ones but I was getting intermittent readings.

Birkenstein

This is my original carbon frame I made almost ten years ago. I've modified it so many times the frame walls are about triple the original thickness. As Kosmo Kramer would say, "look away, I'm hideous". I made one cut in the frame behind the seat and reset. Now it has an 11.5" seat height, 22.25" bottom bracket height and a 40-45 degree seat angle.

training 2-24-13

Folsom Canal, 44.5 miles (1665 YTD). QuestXS (foothole covers, hood w/shield). N-27.4, S-31.7, N-29.1, S-32.3, N-29.4, S-33.2. Same wind conditions as yesterday. I was a little faster today. That's good, I'd like to maintain as close to an everyday pace as possible.

training 2-23-13

Folsom Canal, 44.5 (1620.5 YTD). QuestXS (foothole covers, hood w/shield). N-26.5, S-31.1, N-27.4, S-31.5, N-27.7, S-32.8. Easy day for a first ride of the week.

training 2-21-13

Folsom Canal, 32.5 miles (1576 YTD). Trike (170mm cranks). 1) 223w, 2) 228w, 3) 243w, 4) 253w. I was so tired and beat up this morning that I figured I'd at least get in a 170 watt average ride so I'm happy with what I ended up with for a last day of the week ride. Hopefully I will finish Birkenstein this weekend and start riding that instead of the trike.

training 2-20-13

Folsom Canal, 44.5 miles (1543.5 YTD). QuestXS (foothole covers, hood w/shield). N-26.0, S-29.0, N-26.2, S-29.6, N-27.3, S-30.5.

training 2-19-13

Folsom Canal, 44.5 miles. QuestXS (foothole covers, hood w/shield). N-30.5, S-23.4, N-30.5, S-23.4, N-30.0, S-23.5. Windy and rain. I reset the upper angle on the seat, opening it up. It's a much freer breathing position now. I had to eliminate the stock upper seat bracket and make one to allow the top of the seat to go back (the main seat angle remains the same). My neck is now against the rear of the cockpit opening. I may trim the edge in that area but then again even if I have my chin pressed into my chest it doesn't seem to impede breathing. I'll see how it goes on a higher output day. 1499 miles YTD.

training 2-18-13

Folsom Canal, 32.5 miles. Trike (170mm cranks). 1) 245w, 2) 243w, 3) 266w, 4) 246w. 926 miles for January. 528.5 miles so far this month. 1454.5 miles for the year

training 2-17-13

Folsom Canal, 44.5 miles. QuestXS (foothole covers, hood w/shield). N-30.2, S-30.6, N-30.6, S-30.6, N-30.3, S-30.8.

training 2-16-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). N-32.1, S-31.6, N-32.2, S-31.9. I had my first one-lap round-trip training run over 32mph. The entire session was close with a 31.95 mph average. I still have one more gear left.

training 2-14-13

Folsom Canal, 32.5 miles. Trike (170mm cranks). 1) 217w, 2) 213w, 3) 234w, 4) 238w. Another week of proper pummeling in the books. My goal is to never fully recover, yet still improve my general fitness, until I taper before a race. My theory is this will prevent me from feeling too good and as a result going to fast in training and sending my endocrine system into a short-lived hyper-drive. I've fallen into that trap too many times before.

training 2-13-13

Folsom Canal, 44.5 miles. QuestXS (foothole covers, hood w/shield). N-27.5, S-28.2, N-29.2, S-29.1, N-29.8, S-29.7.

training 2-12-13

Folsom Canal, 32.5. Trike (170mm cranks). 1) 204w, 2) 204w, 3) 234w, 4) 231w.

training 2-11-13

Folsom Canal, 44.5 miles. QuestXS (foothole covers, hood/ w/shield). N-26.2, S-26.4, N-28.4, S-27.0, N-29.3, S-27.4. Easy day and I felt good enough to add some extra miles. I was toast after yesterday's ride. The rest of the day went in slow motion.

training 2-10-13

Folsom Canal, 32.5 miles. Trike (170mm cranks). 1) 258w, 2) 250w, 3) 222w, 4) 225w. 250's were probably too high for today, especially considering last week's output. I should take an easier week.

training 2-9-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). N-31.7, S-29.0, N-32.5, S-29.4.

training 2-7-13

Folsom Canal, 32.5 miles. Trike (170mm cranks). 1) 220w, 2) 220w, 3) 233w, 4) 225w. Rain.

training 2-6-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). N-25.9, S-27.2, N-28.1, S-29.5. Easy day. I received an alert from Velomobile.nl that I may have a faulty flange that is bonded to the shell and attaches to the drive-side of the swingarm. I disassembled the parts and from what I can tell it looks okay but am waiting to hear from them after receiving the pictures I sent them. Anyway, when I removed the L-bracket that is an intermediary between the swingarm and shell flange I noticed that the hole where the swingarm bolt goes through is slotted. Over one side of the slot there is an "x" where the bolt was installed originally. When I put everything back together I positioned the bracket in it's original position but by looking at the rear wheel (what little I could see of it) this didn't seem right to me. What looked right was mounting the bolt on the other side of the slot so that's what I did. Maybe "x" meant "not here". Anyway, it may be my imagination but it seems to run smoother. I've always had this nagging feeling that there is some extra resistance that isn't supposed to be there but I couldn't put my finger on it. I don't feel that anymore. Maybe it is my imagination but what is not is that my drivetrain used to snap, crackle and pop every time I took off from a start in low gear. It doesn't do that anymore.

training 2-5-13

Folsom Canal, 32.5 miles. Trike (170mm cranks). 1) 273w, 2) 239w, 3)283w, 4) 240w. I thought I'd be lucky to average 200 watts today after the level of riding I did the past three days. On the first run I had the wind at my back and decided to roll with the flow. I ended the run at around 300 watts just to see if it was something I could hold during a TT. It looks like I can. I backed off for the second run but still was surprised I was doing 240-ish watts. Again, on the third run I had no intention of pushing it but with the wind at my back I just went with what felt natural. It was easier than the first run. For some reason riding with the wind (and hopefully streamliners) is conducive to power output for me. Perhaps it's the smoothness of the pedal stroke thanks to the aerodynamic flywheel effect. Anyway, I can't complain about today's session. I probably should force myself to back off for a while. Things are going a bit too good and I don't want to go to the well too often. My work capacity on a day-to-day basis is off the charts compared to my history.

training 2-4-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). N-31.0, S-30.5, N-32.8, S-30.7. Two days ago I placed a 1/2" piece of camp mat behind my hips and moved the bottom bracket forward and then bonded it in place. As I left for today's ride I immediately felt like I couldn't breathe fully and felt a bit claustrophobic. WTH? Eventually, though, I settled in and established some breathing room. I noticed, too, that my reach to the pedals was farther forward than normal. It turns out that I have more power in this position. I ended up with higher speeds and less effort (and breathing issues) than two days ago with what should have been beat up legs. I didn't even use my top gear today. Part of the breathing issue, I'm sure, has to do with the fact that I'm growing and taking up more space. I felt it yesterday on the trike when my legs could barely fit between the handlebars. I'm closing in on 200lbs (by design). Ever since I switched back to daily training I've also been doing weight training for my upper body, six days per week. Nothing big but it's a lot more than the almost nothing I had been doing. As long as I'm getting faster, grow on. I can always lower the seat angle a bit to make more space. Just as I started my fourth run on the trail my heart started palpitating. I was going to try and ride it out but my legs went instantly anaerobic so I had to stop until my heart stopped doing double-time. I hope that never happens during a race. It happened during warm-ups once last year at the Putah Creek TT.

training 2-3-13

Folsom Canal, 32.5 miles. Trike (170mm cranks). The batteries went dead in the hub of my Powertap (I hope) so I don't have any data. I'm sure I was over 200 watts for the ride, though. The Zox isn't going to work out as a viable race bike. With the idler spaced away from the frame it was destroying my knees and moving the idler in all the way made for too much crossover to hit the 11-t cog. I could go with a 12-t small and a 5-speed but I don't have a big enough chainring to make it work. Oh well, it made me finally get off my ass and modify my carbon bike to make it a RWD version of my FWD that I liked so much. It'll be better, though, with no idler interference and a 700c rear which will accept my Powertap wheel. I re-modified the frame and now I have to work on the seat and rear brake mount.

training 2-2-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). N-31.2, S-30.1, N-31.3, S-31.5. On the first run I was suffocating. Because my shoulders are up against the access hole flange I couldn't raise my shoulders to open my lungs fully. What an awful feeling that is. I started the second run easy as I didn't want to cause myself further distress but eventually my speed built up. I decided to shift to eighth gear instead of seventh and my breathing ability improved (or there was less demand) and my top cruising speed went higher than the first pass. On the fourth pass I used ninth gear and things improved even more. Still, I think I'm going to have to slide forward in the seat about 1/2", moving the BB forward accordingly. After I left the trail I managed to throw the chain both off the chainring and the cassette so I had to untape one of the foothole covers and remove the derailleur cover. At times like these I sure miss the simplicity of simpler machines. Once I got underway I noticed that the pedals seemed farther away. As soon as I pushed on the pedals the bottom bracket assembly came apart. The band clamps I was using slipped off the BB assembly so I ended up with a variable length boom. Rather than stop again I rode the remaining five miles home using my hamstrings to maintain proper distance. I'm glad I felt good enough to push it today. It exposed two flaws. I knew I'd eventually have to come up with a more permanent solution for the BB and now I'll be able to add some more height as well since I'm forced to work on it.

training 1-31-13

Folsom canal, 32.5 miles. Zox (unfaired). N-21.3, S-22.9, N-22.0, S-23.4.

training 1-30-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). N-26.4, S-24.7, N-28.2, S-25.1.

newer handlebar setup

training 1-29-13

Folsom Canal, 32.5 miles. Zox (unfaired). N-20.5, S-20.7, N-19.0 (front flatted, again), S-23.2 (wind picked up). Hobbled home on a soft rear tire. WTF! Damn, Primo Comets. I don't remember ever having so much trouble with them.

training 1-28-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). N-26.8, S-28.2, N-28.3, S-29.3.

training 1-27-13

Folsom Canal, 32.5 miles. Zox (unfaired). N-23.2, S-23.8, N-22.4, S-24.5. I encountered a slew of DFers and I think it affected my PRE on the first pass.

training 1-26-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). N-28.2, S-26.0, N-29.3, S-26.3. My tendons were a little tender so I took it a bit easy, hardly breathing heavier than if I was resting.

training 1-24-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). N-25.6, S-27.1, N-26.7, S-27.2. Easy money at the end of a 230-something-mile week. I feel rested and relaxed after the ride.

training 1-23-13

Folsom Canal, 32.5 miles. Zox (unfaired). I'm going to start only tracking my speed on the trail. I want to avoid the concern about lights and traffic skewing my data and my tendency to roll through right-hand turns on red. I'll break up the ride in 5+ mile sections where I have to reverse direction. All intervals will be standing start and without rest in between. "N" and "S"denotes direction. 1)N-22.3 2)S-22.2 3)N-22.2 4)S-22.8

training 1-22-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). 25.8mph average. After yesterday's ride I could feel the Zox miles in a new position catching up to me. My legs were hurting a little (though I wasn't pushing hard) and I was feeling a bit testy. Again, I thought for sure I'd be crawling today and would have been glad to do it if needed but I ended up easily cruising at 28mph while on the trail. The Zox position, even though I feel very unaccustomed to it at this point, complements the Quest position very much, changing the weak points. So far.

training 1-21-13

Folsom Canal, 32.5 miles. Zox (unfaired). 21.3mph average.

training 1-20-13

Folsom Canal, 44.5 miles. QuestXS (foothole covers, hood w/shield). 23.9mph average. After yesterday's relatively fast ride and the addition of the Zox miles in an untrained position I thought for sure I'd be hobbling along in pain with a 20mph average.

training 1-19-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/shield). 26.2mph average. Folsom Canal, 21.5 miles. Zox (unfaired). 20.9mph average.

added ride

7 easy miles on the Zox with a 20.4mph average. 170mm cranks with an 11"+ over bottom bracket and steep seat angle (just like my old dual-20 FWD). It's one sweet ride.

training 1-17-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/windshield). 23.9mph average. The new windshield configuration worked well. There's no fogging when in motion and just a wisp of air coming in that I can sense but don't feel an actual stream. Still, I'm soaked to the bone (not that I care) and it's cold out. Summer will be interesting. Perhaps a summer hood is in order.

windshield modification

I can adjust the opening as needed.

training 1-16-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood w/windshield). 24.1mph average. The difference with the shield in place is dramatic. It's so much warmer and less windy inside and I must have sweat three times as much. It feels faster but given the fluctuations in my daily fitness a given PRE yields too much of a difference in speed to know how much. I need to cut a vent in the shield to reduce fogging. Maybe a crimp along the vertical centerline left untaped will provide enough airflow without much added drag.

training 1-15-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood). 22.2mph average.

training 1-14-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers, hood). 21mph average.

new handlebar setup

training 1-13-13

Folsom Canal, 33.5 miles. QuestXS (foothole covers/hood). 23.2mph average. Since I've experienced a significant drop in fitness this last week I'm going to revert back to daily, shorter rides and hopefully build back up to the first race in March.

training 1-11-13

Folsom Canal, 44.5 miles. QuestXS (foothole covers, hood). 21.3mph average.

training 1-9-13

Folsom canal, 55.5 miles. QuestXS (foothole covers, hood). 24.2 mph average.

training 1-7-13

Folsom Canal, 55.5 miles. QuestXS (foothole covers, hood). 21.7mph average.

training 1-5-13

Folsom Canal, 55.5 miles. QuestXS (foothole covers, hood). 28.6mph average. Over 30mph the entire time on the trail except for accelerating from a stop at each turnaround every five miles.

da hinge

training 1-3-13

Folsom Canal, 55.5 miles. QuestXS (foothole covers, hood). 24.6mph average. Easy day; ~27mph steady on the trail, just loafing. I really like riding with the hood. It fits with my introverted personality.

training 1-1-13

Folsom Canal, 55.5 miles. QuestXS (foothole covers, hood). 27.2mph average. First ride with the hood. I rode without a windshield and received a strong jet of air directed straight at my mouth. That will be nice in the summertime.-------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------Ever since I switched back to short cranks and easier efforts I automatically reverted back to my flatback style of pedaling which is higher cadenced and quad-dominated. I've noticed that towards the end of my ~2hr rides my quads start to fatigue a little and my cadence and speed drop slightly. In the beginning I would just finish the ride like that but for the last few rides I've switched to a more closed position style of pedaling using my hamstrings in a bigger gear with a lower cadence. My speed always goes up when I switch modes. I think training both modes is a good thing to do because come race day it will be all hands on deck. I don't want to enter a race with undertrained hamstrings.---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------I'm very happy with the hood. On a windless day on the trail, without the hood, my training speed is 25mph in spin mode and 26mph in hamstring mode. Today, with the hood, in spin mode, I was doing 27-28mph into the wind and 30-31 with it. After switching to hamstring mode I decided to go over the hills of the TT course instead of bypassing them as I usually do. The bypass is flat but has poles that I have to thread and they are on very bumpy ground. At 30mph it can get pretty hairy. Anyway, I came off the short hill at 34mph and was able to easily hold 33-34mph for the three plus miles until the turnaround point while breathing easy.---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------I have five more aero add-ons to make. The windshield, the front wheel well inside covers, the inside front wheel covers, the rear wheel well cover and the tailcone.