Thursday, October 30, 2008

Black and Blue

I've had a couple slip-ups on the bike lately and I am a bit sore. I slipped trying to remount my bike last night and the cantilever brake tore into my quad and bruised it. Tonight I slipped in a turn and bruised my knee.

So I was thinking to myself that it is ironic that my kit and bike is black and blue and I am all bruised. Then I started thinking... I always thought the 'Baumer poster from the Royal Tenenbaums was AWESOME! So I decided to make an over the top parody.

My Hero:

Wednesday, October 22, 2008

Mr GoodBody


Nutritionist Monique Ryan shares some meal plans and thoughts about
cyclocross nutrition.
http://www.velonews.com/print.php?article=83912

Cyclocross season has begun and your race calendar is set. Your diet may require a few adjustments for the shorter, but often very high intensity rides. Fueling and hydration strategies may also need adjustment for cooler weather training, and a well-practiced nutrition plan for race day is the strong finishing touch to your race preparation. For review on nutritional adjustments for cyclocross, refer to the previous FeedZone posting.

To help you implement some of the guidelines provided, we have developed a few menus for training, on-bike fueling, carbo-loading, and race day nutrition. These menus are outlined for 140-pound female and 165-pound male cyclocross racers.

165-lb. male cyclocross racer

Meal Plan for 90 minutes of high-intensity training
Late afternoon training

Daily: 3,300 calories: 520 g carbohydrate, 130 g protein, 77 g fat

Breakfast
Oatmeal, cooked, 1 cup
Wheat germ, 3 Tbsp.
Orange juice, 8 ounces
Raisins, 2 Tbsp.
Banana, 1 small
Yogurt, plain, 8 ounces

Snack
Apple, 1 medium
Almonds, 24

Lunch
Turkey, 4 ounces
Low fat cheese, 1 ounce
Whole grain bread, 2 slices
Pasta salad, 1 cup
Vegetable salad, 1 cup

Pre-ride snack
Yogurt, 8 ounces
Granola, ½ cup (one-half)
Peach, 1 medium

Immediately before ride
Gel, 1 packet

During ride
Sports drink: 32 ounces per hour
3 Carbohydrate blocks at 45 minutes

Recovery snack
Energy bar, 1medium sized
Sports drink, 20 ounces

Dinner
Salmon, 6 ounces
Wild rice, 1.5 cups
Steamed asparagus, 1 cup
Olive oil, 1 tbsp.
Berries, 1 cup

A 140-lb cyclocross racer could reduce this menu to 2,700 calories by reducing the breakfast juice from 8 ounces to 4 ounces eliminating the pasta salad at lunch reducing the granola at the afternoon snack from one-half to one-
fourth of a cup. Reducing the salmon dinner portion from 6 ounces to 4 ounces. Reducing the wild rice portion from 1.5 cups to two-thirds of a cup. Consuming 24 ounces of a sports drink per hour.

This menus is intended as a general outline. Calorie, carbohydrate, protein, and fat requirements are individual to each cyclocross racer based on their current body weight and that day's training.

Meal Plan for carbo-loading the day before race day
Light day training or rest day
3,000 calories: 500 g carbohydrate,

Breakfast
Cereal, 1.5 cups
Milk, 8 ounces
Banana, 1 large
Juice, 12 ounces

Snack
Yogurt, 8 ounces
Raisins, 2 Tbsp.
Mueslix, ½ cup

Lunch
Burrito:
Wrap, 1 large
Chicken, 3 ounces
Rice, cooked, 2/3 cup (two-thirds)
Salsa, ½ cup
Avocado, 4 slices

Snack
Energy bar, 1 medium
Peach, 1 medium

Dinner
Rice, cooked, 2 cups
Shrimp, 6 ounces
Cooked vegetables, 1 cup
Olive oil, 3 tsp.

Dessert
Sorbet, 1 cup
Berries, 1 cup

For racers aiming for 600 g of carbohydrate, add in a high carbohydrate sports supplement and another energy bar as needed. Racers aiming for 450 g of carbohydrate can eliminate the afternoon snack.

Pre-race meal
Three hours before your start

Cereal, 1.5 ounces
Milk, dairy or soy, 8 ounces
Juice, 8 ounces
Toast, 2 slices
Jam, 2 Tbsp.

This meal provides 170 g of carbohydrate, ample to boost liver glycogen stores and maintain blood glucose levels during your warm-up. It is also advised to hydrate with a sports drink in the hours before the race. You can also consume a sports drink during your warm-up. Because of the high intensity of cyclocross racing make sure that you stop drinking in the 45 to 60 minutes before the start, or at whatever time is appropriate for your to empty your stomach and bladder. A lot of racers like to pop a carbohydrate source like a gel or blocks fifteen minutes before the start to boost blood glucose levels. Since the races are short and intense, it is not likely that there will be adequate time to drink a sports drink. You can keep a block or gel on hand to boost blood glucose levels as needed during the race. Practice this carbohydrate replacement during training.

Fluid and carbohydrate replacement during training

Fluid requirements can change during cooler weather training, though insulating clothing and tough rides can still result in significant sweat losses. While you might feel the bonk more swiftly when training in colder weather due to higher energy needs and efforts to stay warm, hydration can still slow your pace.

This is a good time in the season to refine your hydration strategies. Before and after training check your weight in the buff. Keep track of how much fluid you consume during training. Assuming that you don't stop for a bladder break during the ride, add up your fluid losses and intake. Each pound of weight lost during training equals 16 ounces of fluid lost from sweating and not replaced during training. For accuracy, it is best that

For example, you may go out for a one hour ride and consume 24 ounces of fluid. After training for one hour, you determine that you have lost one-half a pound. This half-pound weight loss equals 8 ounces of fluid. When added to the 24 ounces of fluid consumed during training, this equate to 32 ounces of sweat loss per hour.


Rocking the Protein

150 lb. x 0.45 grams protein = 68 grams of protein 150 lb. x 0.54
grams protein = 81 grams of protein This means you should get 68-81
grams of protein per day.

So, what does this mean in terms of real food? Because little protein comes from vegetables, you'll need to be aware of other foods from which you can obtain the protein you need. By eating regularly from the foods on the list below, you'll get more than enough. Remember, too, that combining several foods in one recipe--as we've done in the Veggie Lasagna on the right--makes it easier. This recipe alone provides a hearty 21 grams of protein per serving!

8 oz. milk/yogurt = 8 grams of protein
1 cup tempeh = 31 grams
1/2 cup cooked or 1 cup raw vegetables = 2 grams
1 cup cooked beans = 16 grams
1/2 cup tofu = 8 grams
1 large egg = 7 grams
2 Tbs. peanut butter = 8 grams
1 cup low-fat ricotta/cottage cheese = 28 grams
1 oz. nuts = 6 grams
1 cup regular trail mix = 21 grams

The Meat—Calories—Fat(g)—Carbs(g)—Protein(g)
Scallops 74.8—0.6—2—14.3
Hormel Vegetarian Chili w/Beans 83—0.3—15.4—4.8
Lobster 83.3—0.5—1.1—17.4
Cod 89.3—0.7—0—19.4
Meatless Sausage Patty 97.3—6.9—3.7—7
Canned Tuna (w/water) 98.6—0.7—0—21.7
Pot Roast 104.6—3.1—0—18.1
Red Kidney Beans (1/2 cup) 108.8—0.4—20—6.7
Chicken Breast (no skin) 110—1.2—0—23.1
Lamb Chops 112.3—4.2—0—17.4
Black Beans (1/2 cup) 113.5—0.5—20.4—7.6
Black Bean Burger (1 patty) 114.7—0.8—15.2—11.8
Pinto Beans (1/2 cup) 117.1—0.4—21.9—7
Turkey Breast (w/skin) 126—3.5—0—22.2
Salmon 126.7—3.8—0—21.7
Beef Liver 136.9—4.2—2.9—20.7
Hot Dog (1 small, no bun) 141.8—12.8—0.8—5.4
Mussels 146.2—3.8—6.3—20.2
Whitefish 146.2—6.4—0—20.8
Veal 148.8—5.9—0—22.4
Buffalo Wings * (3) 152—9—1.5—16.4
Ham 155—9—2.6—14.9
Canned Tuna (w/oil) 168.3—7—0—24.8
Pork Chops 169.2—7.7—0—23.4
Sirloin Steak 171.7—6.8—0—25.8
Chicken Breast (w/ skin) 172—9.3—0—20.9
Bacon (5 slices) 182.4—15.6—0.2—9.6
Tofu, Firm 182.7—11—5.4—19.9
Breaded Catfish 195—11.3—6.8—15.3
Tenderloin 227.1—17.9—0—15.3
Ground Turkey 235—13.2—0—27.4
Chicken Tenders 253—16—15—12
Bratwurst 256—22—1.8—12
Ground Beef 263.7—22.6—0—14.1
Bologna 266—24.3—0.7—10.2
Fish Sticks 272—12.2—23.8—15.7
Italian Sausage 346—31.3—0.7—14.3

Protein Research
Protein Chart

Monday, October 20, 2008

Cap City #4 Lobdell Frisbee Park


Yesterday we joined the 7 Hills gang for a carpool up to Columbus for the Cap City race. WIth a majority of the crew doing the B and C races we left bright and early at 8am from the mall parking lot. This meant James and I had to get up a 6:30 that morning. Yikes!

James did the C race, flatted twice, then did pretty good in the B race and then sat in for the A race. He was certainly under the influence of "3 race" Dan Ramsey. Needless to say, he is also nuts about cyclocross. I have created a hurdling monster. The 7 hills crew faired well with numerous podium finishes from Susan, Jeni, Mike, etc.

The good news was that I had PLENTY of time to warm-up and to pre-ride the course. The course was at a frisbee golf park so there were was some good elevation change. I tend to have good races when there are some decent run-ups and some tight corners. The start was fine for me, I was riding exactly where I wanted to be, in the top 3. After the first hurdles I settled into second. At the run-up though I could really lay on the gas. I'm not quite sure why but for me the skill of running with the bike is something I can do exceptionally well. Too bad run-ups are often rare in CX races. Anyhow, so the rest of the race involved me and Julie Sroka going back and forth. She would catch me on the shorter rises, I'd catch her everytime on the run-up and in the corners. A late race acceleration by Julie and the second to last lap left me feeling a bit flat but I made up some good time and finished only 2-3 sec. down. Always a bridesmaid.

The course was fun, payouts for us ladies were pretty great, the veggie dog cart was a nice touch, so I'm super psyched for the next few races. Big time thanks to my pal Andy Johnson and crew for putting on another great race.

Sunday, October 19, 2008

Three starts and two DNFs

Today was almost my day. In my C race I got off to a slow start but worked my way up through the field at a descent rate. By my second lap I was somewhere around 7th or 8th place but after a run-up in the beginning of my third lap my tire flatted on remount. I then ran my bike about a mile until the pit, where I changed my back wheel and took off again. On the remount out of the pit my front tire began to sound odd but at that point I was in major denial... Coming into the next turn my tire decided it was time for an intervention and I completely wiped out. So I DNFed. The mechanic from the Trek store bent my derailleur back into place and let me know that my back up wheel set was about 30 psi when it should have been at least 40 for clinchers. It turns out that maybe my home pump is inaccurate...

So I decided to race the B race. It was rather uneventful and my results weren't nearly as good because I was a little out of energy at that point. Also, the B races are just that much faster... So I felt thirsty and hungry. Then Dan Ramsey was like "let's ride the A race". So we did it... after the run-up I realised it wasn't a good idea. I felt tapped. I think it was my third lap that my legs really cramped after the run-up and I knew I was done for the day.

But it was really, really fun. C'est la vie...

Tuesday, October 14, 2008

Who wears the Spandex in this house?


Clearly it is Bridget.

Sunday we both raced Biowheel's UCI Cyclocross Race at Harbin Park. All of the luck that I had in my first race was not there from the instant the starter pistol went off (where I was fumbling to shove my water back into my jersey). I registered late and in UCI races this means you are gridded farther back on the starting line. I sat in patiently for a bit too long and attempted to re-tap the Little Fiery Bernard Hinault in my heart. My legs began to churn. I gained places. This was a race for me. I've lost the weight. I've climbed the hills. I love grass. Oh wait, I also hate sand. So my first ride through the sand wasn't so great. But I kept pushing. I begin to corner aggressively. And on an off-camber corner my pedal clips the ground and I fall over. Racers pass. Tony from Biowheels passes from the 35+ race that started behind me. I'm back up. Maybe he can be the white rabbit and I can be a greyhound? I climb. I push through the grass.

I come upon a downhill section through some trees that is followed by a blind sharp right hand turn. It was here I went a bit too fast. I came to the blind turn to find another rider who had wrecked. To avoid him I turned too sharply. I began to slide. I collided with the fallen rider as he was trying to get back up. More riders pass. I quickly get up. My chain is off. More riders pass. The chain is fixed and I am back up. I ride up through single track and begin riding downhill towards a dismount where I will shoulder my bike uphill. But my cleat gets stuck in the pedal and I go down again. I get and begin pushing my bike. I hear CLINK CLINK CLINK. I think I have a broken spoke so I stop and inspect the back wheel. I walk the bike a bit. Inspect it again. Time is passing. I realize that my chain had dropped again but perhaps my spokes are okay. On I race again.

The rest of the race I rode okay. I never made it uphill through the sand — one lap I was only a pedal stroke away. One lap my cleat come out too late before the barriers and my bike hits the barrier. At times I was strong. At times I thought I would puke. There is always another race...

Road Rash Billiter lap times
Prologue: 2:02.4
Lap 1: 11:45.1
Lap 2: 9:37.0
Lap 3: 9:39.7
Lap 4: 9:37.6
Total: 42:42.03
I finished 27th out of 46 riders. I think even if I rode more consistently and did not lose the two minutes in the first lap I still would have only placed 20th or so.

Bjet lap times
Prologue: 2:07.7
Lap 1: 9:04.1
Lap 2: 9:08.0
Lap 3: 9:01.6
Total: 29:21.58


Two fast Trekkies...

Monday, October 13, 2008

Cincinnati UCI CX Festival



This weekend was huge for Cincinnati with 3 UCI Cyclocross events; 2 C2 races and one C1 race. I decided I'd be doing 2/3 with a day of "rest" between the events. I was able to support my two friends doing their voluntary race promotion; Nick Tinsler (Darkhorse Cycling, Cyclostampede) and Mitch Graham (Biowheels, C1 Race). A big thanks goes out to those guys (and their entire teams) for working their butts off to get the races together. It is no small task and I'm sure all those behind it would rather be riding rather than figuring out where to lay the caution tape.

Friday's event set the tone for the weekend and was a lot of fun. I decided to forgo the $60 charge for a UCI license and raced the 3/4's instead. I am licensed as a 3 until I can get my 1/2 upgrade. With a lot of accomplished racers also signed up I was going to get some good competition. I had nearly 10 racers in my class. The start was pretty fast and I was feeling pretty sore from Thursday and I fell back to like 5th before climbing back up to 3rd. My friend Teri and I went back and forth and we finally started to make some time on 4th on the final lap when Teri surged ahead. I came up a bit short at the end of the race on the sprint and finished 3rd. The course was a bit narly. I don't mind that so much but when it is rut after rut after rut it takes a toll on the body.

Saturday my husband James & I spent our time at Harbin helping to get the course set-up. We put up a lot of steaks and caution tape. I think I picked up like 1,000 twigs and stuff off the ground up there.

Sunday was a big field for me. I started with 23 other women in my class. I got a pretty good start; in the top 5. I lost a few spots and then quickly gained them back. I at one point was riding in 2nd and saw 1st place rider Nicole starting to fade a bit. I needed another 15 min that I didn't have in the 30 min. race. I was happy to finish in the top 3 though. I'm consistent, that is for sure.

The Women's / Men's elite races were really fun to watch. The Katie Compton/Georgia Gould duel was exciting to watch. The highlight though was yesterday when it came down to a sprint finish between Powers/Bishop. Bishop, came up short with a broken chain and had to run it in. I think if not for that mechanical he would have won it.

A big thanks goes out to Lane at the Trek Store for helping me get the tubeless set-up ready. It was without a doubt VERY helpful this weekend.

Cincinnati UCI CX Festival



This weekend was huge for Cincinnati with 3 UCI Cyclocross events; 2 C2 races and one C1 race. I decided I'd be doing 2/3 with a day of "rest" between the events. I was able to support my two friends doing their voluntary race promotion; Nick Tinsler (Darkhorse Cycling, Cyclostampede) and Mitch Graham (Biowheels, C1 Race). A big thanks goes out to those guys (and their entire teams) for working their butts off to get the races together. It is no small task and I'm sure all those behind it would rather be riding rather than figuring out where to lay the caution tape.

Friday's event set the tone for the weekend and was a lot of fun. I decided to forgo the $60 charge for a UCI license and raced the 3/4's instead. I am licensed as a 3 until I can get my 1/2 upgrade. With a lot of accomplished racers also signed up I was going to get some good competition. I had nearly 10 racers in my class. The start was pretty fast and I was feeling pretty sore from Thursday and I fell back to like 5th before climbing back up to 3rd. My friend Teri and I went back and forth and we finally started to make some time on 4th on the final lap when Teri surged ahead. I came up a bit short at the end of the race on the sprint and finished 3rd. The course was a bit narly. I don't mind that so much but when it is rut after rut after rut it takes a toll on the body.

Saturday my husband James & I spent our time at Harbin helping to get the course set-up. We put up a lot of steaks and caution tape. I think I picked up like 1,000 twigs and stuff off the ground up there.

Sunday was a big field for me. I started with 23 other women in my class. I got a pretty good start; in the top 5. I lost a few spots and then quickly gained them back. I at one point was riding in 2nd and saw 1st place rider Nicole starting to fade a bit. I needed another 15 min that I didn't have in the 30 min. race. I was happy to finish in the top 3 though. I'm consistent, that is for sure.

The Women's / Men's elite races were really fun to watch. The Katie Compton/Georgia Gould duel was exciting to watch. The highlight though was yesterday when it came down to a sprint finish between Powers/Bishop. Bishop, came up short with a broken chain and had to run it in. I think if not for that mechanical he would have won it.

A big thanks goes out to Lane at the Trek Store for helping me get the tubeless set-up ready. It was without a doubt VERY helpful this weekend.

Friday, October 3, 2008

Why I can't sleep some nights...



I saw this at Joe's blog and it was a reality I wish did not exist.