Thinking about 2014 Goals

Goal: have fun, race hard(ish), chill with friends

This year I want to live a bit more of a balanced life. Catch up on some home improvement projects and make more art and posters. In years past I would pride myself on riding in poor conditions because it made me tougher when races were in poor condition, but this year I am going to use more common sense!

I plan to race less, maybe take more weekend trips, fun ones where I can still ride my bike.

In years past I was worried if I let off the gas on training that I would regret not being my optimal self. I was fueled by improvement, it seemed like I was constantly making gains.

Last year I started having less fun. I would feel stressed if I didnt get in the training ride i wanted. This year I say F it! Have fun, don't stress.

I do have fun on those days when I feel like the fastest version of myself. So I will plan an abbreviated 4 training rides per week, although I may ride everyday, these four focused rides should keep me in decent shape. I will blog about this more later.

So, here's the list:
• TOPO trail runs
• Death March
• Heart Mini Half
• Kings Short Track
• Mohican
• E/I TTs
• Xtrerra races, TOPO and Dino
• TriState 6 Hours (solo, but maybe co-ed duo if life is busy)
• Maybe JB 6 Hour
• 5-10 CX races at most, maybe focus on Ohio CX Cup...

I am going to focus less on series, race my bike when I want to and not race when I would rather do my own thing. If the weather is bad, or I dislike a course, I won't go.

I hope I can get this list down to 15-20 races. Race less, save some money, go on some more weekend trips.

Looking forward to having fun with you in 2014!

Domestic Domestique

This year I didn't really have any goals for Mohican. I just wanted to ride with Bridget and made sure she had fun. But now she is bailing on the 100 miler due to minor injuries.

I took my Strava data from last year. I might write these numbers on my bike so I have a lil bee in my bonnet during the race.

Here are my approximate splits from 2012:
To Aid Station 1 (20mi): 1:57/10.26mph split/10.26 avg, took about 3 min: A lot of trail
To Aid Station 2 (34mi): 1:32/9.13mph/9.5 avg, took 4 min messing with Infinit, more trail than I remembered
To Aid Station 3 (46mi): 1:04/11.25mph/9.82 avg, took 4 min
To Aid Station 4 (72mi): 1:52/13.33 mph/10.96 avg, last fill up, about 3 minutes
To Aid Station 5 (88mi-ish): 1:29/10.79 mph/10.67 avg
To Finish (93mi-ish): :32/9.33/10.79 avg

Overall I was 43rd/166 with a time of 8:37:09 about an average speed of 11mph.

I guess try to go faster right?

Looking forward to the 2013 season!

Photo by the lovely Liz Schlaudecker

Maybe a more toned-down year — focusing on the bigger picture and lifelong goals. Last year I introduced a lot of diversity (some time-trialing, a Xterra), this year I might go back to more dirt, i.e., mountain biking.

Training Trips and Races I wanna do:
Short Denver NAHBS training camp in February — see friends and fam, drink some good beer and begin a ramp up after recovery from Da Worldz.
Death March and Brown County — I want to race as a co-ed team with Bjet, as a "team-building" exercise. Maybe stay out there a few days and get in some training rides with our Hoosier Buddies!
Murphin Ridge Inn and Shawnee Forest — maybe a training weekend East of the 'Nati?
Ashville/Knobscourcher Race/Long training Weekend — Bjet wants to work on a Pro MTB license. Maybe do this trip and check out the awesome stuff in that area.
Quad-Century? — Never rode TOSRV, should I go for riding to Cbus, then Portsmouth, then Cbus and back in four days? Also, my teammate Gersy and I might ride "Century of the Month," hoping to get in one 100 mile ride every month!
Mohican — Going for the 100 miler for a third time. I want to be Bjet's domestique. Gotta talk her into the 100 miler!
Big Dave's 6 Hour Series — I want to focus on this series, I hope for some podiums (We'll see if some badasses come up and woop me).
MTB trips with Charley and Sherri — my friends have been going to some epic races. Probably not this year, hopefully next year!
Madiera/Hyde Park Crits — I loved these last year, like CX races on asphalt! Lots of corners!
Versailles — I want to set a new PR in the XC race, aim to drop below 2:10:00
Tour of Colorado — Fun rides out there again!
John Bryan 6 Hour — Compete as a co-ed duo with Bjet or go solo and try to defend my title?
CincyCX — This year I am going to focus on the 4-5 local races and have fun. One last shot at the Elite field in the Cincy3 races, gotta stay "fast" or get faster for those. Last couple of years I raced 21 CX races, maybe this year just do my favorite courses including more trips to see my old friends in CapCity.

Other goals:
Even more soul — I usually do a good job of balancing my "joie de vivre" for cycling with training "hard." I typically train like a Merckx-wannabe and ride loads of miles. Last year I would get upset and crabby if I felt like my volume or intensity was being compromised by others/life. Other days I would get 2-4 workouts in, training that way 5-6 days a week. Was I recovering enough? Were my workouts specific enough? This year I just want to take training in stride. Commute for health. Perhaps do 4 specific targeted training rides per week. Have fun, train smarter not harder.
There are other things in life — make sure I reconnect with my non-cycling friends. I've lost track now that we are all married and having kids. Love'm, need to see more of them. I always hate being one-dimensional and all about cycling, even though I love it and it is very rewarding. But this year I want to put a bit more into my art, and work on fixing up my house too!
Get slightly skinnier — just want to nudge below 10% body fat (for overall heart health) and keep weight about 140lbs. Some of this entails being very mindful of my diet. I keep trying to tweek and "perfect" a diet that is healthy, mindful and sustainable. Sometimes that is very hard and stressful and it is hard to discern what is based in science versus based in a diet trend.
Be All-Over Fit — My core and upper body are my weaknesses. I need to keep working on being a strong person to maintain my health. I keep seeing people my own age or older that are very sedentary and pretty weak — I just worry that someday a minor fall could jeopardize my health. I want to remain fighting fit when I am old.

In the 2011-12 season I raced 47 races, and last year I raced 44. I still have passion and want to keep pushing, but my house and my wallet say I should focus on my home! Hopefully this year I will find balance!

I am saying no to running races this year. I would have to start training for the Heart Mini and the Flying Pig now. I want a break after Worlds. I hope to return to running races with next winters Topo Adventure Sports winter trail series.

What are you guys gonna do this year?

In Pursuit of Power, to Battle with Powers

So I bought my big boy UCI license, and my goal for this year will be to race the USGP and UCI races with the Elite 1/2 field. I figure utter humiliation will make for incentive to train hard and be my best.

Check out this power data from Ryan Trebon, phenominal! Aside from the power, I also to work on my skills to make sure I am smooth and flawless, I can't waste any of what little power I have.

Gearing up for Goal Number 2: Mohican

Photo by Jen Farmer

I'm feeling pretty good this year. The last two years I went into Mohican a little over trained. So this year I really backed off and spent the last two weeks doing shorter, more intense rides. Well, not this week, I've kept it fairly chill.


So I got 3 goals this year: 1. Marathon, 2 Having a Mohican 200 miler I am proud of, 3 Race with the Big Boys in Cross.


Within the Mohican race I would love to pull off a 9-hour ride. However the conditions may be muddy now. So I just have to hope to try and beat last year's time of 10:35. And, most importantly, have fun and enjoy the ride!


Nutrition:
Using mainly Infinit. I'm going to mix up a secret weapon "syrup" bottle that I keep in my jersey pocket.


What I'm packin:
2 Bottles of Infinit (Infinit is like Gatorade but with more calories, it has electrolytes PLUS my personal custom blend of carbs and protein and caffeine, very cool stuff!)
1 Syrup bottle of Infinit with 8 more servings
1 flask containing Gel (I prefer the chocolate GUs, a tasty treat while I am suffering)
Small container of Anti-Fatigue caps


All this stuff is small and in containers I can keep within reach in my pockets.

What my current formulation of Infinit looks like. High carbs, from protein and amino acids (with the hope of diminishing muscle deterioration during event, but science proves protein probably has no effect). Check out www.infinitnutrition.us

Pre-race breakfast of Infinit Mud — a protein shake with coffee in it. Post-race recovery drink will be ready in the fridge (expecting to be a zombie after).


Put it in your f@nny!:
I like to call my saddle bag my fanny pack... I got that loaded up with some emergency gear:
1 multi-tool with chain tool
1 extra tube
1 patch kit
2 tire levers
1 SRAM quick link
2 CO2 cartridges
Some emergency duct tape to repair side wall tears
First Aid (Remember last year!)

What my pre-measured dose bottle of Infinit "syrup" looks like.

Pit Stops!
What I should do within 3-4 minutes:
1. Have bottles filled with water
2. Light stretching
3. Squirt dose of Infinit into bottles
4. Take Anti-Fatigue cap
5. Check chain lube
6. Drink extra plain water (noticed last year feeling a tad thirsty, but it was hot)


Do it on the Bike!
I'm going to try to stretch, fuel and urinate while I am riding! This way save some time.

Clothing

– I'm going to wear a regular race kit with the 3 pockets in back. keeping my bottle and gel flask in the pockets.

– I bought new gloves, need new gel pads

– Seriously thinking about wearing Balaga running socks, they have a padded footbed for extra comfort. Not "cool," but maybe necessary.

– Switched to Superfeet footbeds this year. I place these in my race shoes and they make my pedal stroke more efficient by supporting my arches and pronation issues.


Tires
We're doing Maxxis Ignitors on front and CrossMarks on back. We use this as an all-rounder set up and race it dry and wet.

Aid Station Times for Target Time of 9 Hours:

Last year I finished in a total time of 10:35:51, with a moving time of 9:20ish and average moving speed of 10.24 mph. So this year I wanted to target 9hour-ish — meaning with pit stops that I need to average 11.5 mph. For any ride I feel like this is a laughable average speed, but with all the trails and hills of Mohican this is like running a 3:15 Marathon.

First 20mi: 1:50:00 (avg 10.9 mph)
Aid Station 1 (20mi): 0:04:00
2nd 14 miles: 3:05:00 (avg 11.03 mph — target 12ish for the leg)Aid Station 2 (34mi): 0:03:00
3rd 12 miles: 4:08:00 (avg 11.13 mph — target 11.5ish for the leg)Aid Station 3 (46mi): 0:04:00 
4th 26 miles: 6:15:00 (avg 11.5 mph — target 12.3ish for the leg)Aid Station 4 (72mi): 0:03:00
5th 8 miles: 6:55:00 (avg 11.5 mph — target 12ish for the leg)Aid Station 3 again (80mi): maybe skip or 0:02:00
6th 12 miles: 7:55:00 (avg 11.6 mph — target 12ish for the leg)Aid Station 5 (92mi): hopefully skip 
Finish 8 miles: 9:00:00 (avg 11.5 mph — target 7.5ish for the leg)


But if it's muddy, I'm just going to have to slog through it!

Roadrash's 2012 Racing Schedule leaked to VeloNews

Okay, no one at VeloNews cares what I am planning... But I can't wait to see you peeps out there!

In 2012 I plan to focus a bit more on quality, not quantity. There were so many weekends where I feel I didn't get to ride because my Saturday ride was short so I wouldn't kill my legs for the Sunday race. So I've decided not to focus on racing and placing in the CORA series this year.

Running Races:
TOPO Caesar Creek Trail Run
Heart Mini Half Marathon
Flying Pig Full Marathon

Cycling Epics:
Sub 9 Death March
Barry-Roubaix
Mohican 100 miler
12 Hours of Capitol View
6 Hours of John Bryan
(No DINO this year, helping out with CX)
Frankenbike 50

Crits:
1-2 Ault Worlds
Madiera Centennial Crit
The Blast?
1-2 Mainstraße Crits
(killer CX prep)

MTB:
East Fork
England-Idlewild
Versailles
(Good power courses, great CX prep)

TT's:
I am going to cut back on these this year, spending an evening in gridlock traffic just to race for 30-60 minutes sucks when you do it every week.

CX:
I got my big boy's license this year. Hopefully I stay healthy and get stronger.
USGP Wisconsin
USGP Boulder? (We have fam out there, that would be awesome)
Cincy3
USGP Derby City
Focusing on the local Cincy OVCX races, upgrading to Cat 1/2 Open again.

I want to get Bjet ready for Nationals next year!

I am hoping this schedule is a bit more chill, I did 46 races last year including the week night TTs. Like I said, a lot of time in cars and "saving my legs" kind of took some of the fun out of cycling.

Super Saturday Preview

In some ways Saturday's 100 mile Mohican Mountain Bike race is like my Super Bowl (maybe it's this race, then I get a second Super Bowl with the final double-points CX race). A month ago I was having mini panic attacks just thinking about it. Memories of last year's muddy epic where I physically and mentally fell apart still haunt me. This will be my third NUE event. But I still feel like pretty new and not like I have everything figured out.

So something snapped a month ago and I realized I just have to chill. Go out and have a fun time and just pedal the bike. I was feeling better. I got my nutrition worked out with Infinit — I was totally dialed in!

But Murphy's Law happened. I pulled a muscle in my right quad at last week's race. And my bike has been chain-sucking like crazy. And I might be running low on Infinit because I forgot to reorder. It will probably all be fine — life is never perfect. That's why we race, because a life without obstacles is not worth living.

If you are reading this there is a good possibility that you are my homie and I will see you up there. I hope everything going great and I can't wait to see you at the finish!

Goal Times:

Grade A+++
9:00, 11.11 mph avg (This would be if Mohican was as "easy" as Cohutta)

Grade A
9:30, 10.53 mph avg

Grade A - (This is my target time)
10:00, 10 mph avg

Grade B
10:30; 9.5 avg
11:00, 9mph avg (just a tad faster than last week's muddy Butler MTB race)
11:40, 8.57 mph avg (same as last year's pace)
12:00 There's a very real possibility that I could be out there that long!

Grade D
DNF: Hopefully the quad heals and my bike stays in one piece!

Aid Station Times for Target Time of 10 Hours:

Aid Station 1 (20mi): 2:00:00
Aid Station 2 (34mi): 3:24:00
Aid Station 3 (46mi): 4:36:00 (better load up here with an extra bottle)
Aid Station 4 (72mi): 7:12:00
Aid Station 3 again (80mi): 8:00:00
Aid Station 5 (92mi): 9:10:00 (hopefully a top off of water if needed)

I'm planning to stretch my legs, maybe lube the chain and mix up 2 bottles Infinit at each aid station (hopefully this won't take too long). Since it will probably be hot I might have an extra water/heed bottle in my back pocket). I'm hoping to have some security Gels, about 1 per hour if needed (12-ish).

The good news is, according to a GPS file the race is only 95 miles with 8,500 feet of climbing. I thought it was 100 miles with 10,000 feet of climbing. That makes it waaaaaay easier!

2011 Season Preview

I was planning on scaling back this year but racing is so fun I am having difficulty settling on only a handful of races. I wanted to scale back to mainly local races to save money for Bjet and my future house, car and travel expenses. Plus I heard this will be another crazy year for gas prices. Either way, I gotta get rid of the little belly I got after Christmas, check out that pic above, I look like a I just ate a suckling pig.

Running (for early season fitness and a change of pace)
– Heart Mini NEW 1/2 Marathon option, my first half
– May be interested in joining a relay team for 1 leg of the Flying Pig.

Time Trials (usually pretty cheap to enter and a great way to track your fitness):
– Harbin Park Winter MTB TTs
– Cleves TTs
– Harbin Park Summer MTB TTs
– Kings CX TTs

One Day Classics, i.e., Endurance Races:
– Sub-9 Death March with teammate Nate (for fun)
– Mohican 100 miler (while I am still stupid enough to ride 100 miles and spend 10 hours on a bike)
– 6 Hours of John Bryan
– 6 or 12 Hours of DINO
– Frankenbike 50
– Gravel Grovel

Mountain Bike Series:
– This summer I plan to focus on either the CORA or the OMBC series. It will depend upon my schedule, what Bjet wants to do and gas prices! That would be about 4-6 cross country races ranging from 25-30 miles a race.

Cyclocross:
– Focus on 8-10 OVCX races
– I may race the UCI3 and GPs (as Elite) based upon my license issues (still a 3, can I buy the UCI license or am I a fool?) and Bridget's sponsorship requirements. I like the idea of using these races as something to keep in the back of my mind whenever I throw a hurtin' on myself all year long. Don't want to make an ass out of myself. Although not doing them would save money for next year.



If I won the Lottery, Future Dream Race Seasons would include:
– Focus on the National Ultra Endurance series, doing Cohutta, Mohican, Lumberjack, Breckenride and High Cascades, using the race series to visit friends and family
– Focus on the USGP Cyclocross race series, traveling the country with the races visiting family
– Cat 1 UCI CX races in France and Belgium on a vacation
– Iceman Cometh
– TransAlp Mountain Bike Stage Race, probably a bit safer than the South American options
– Beaing a Lead Man, doing Leadville mtb and running races
– Tour de Burg MTB stage race
– The Boone Binge stage race
– German Cyclocross Stage Race?
– Or touring Rhine river along German biking paths
– Doing a Ironman Triathalon (might be an interesting change some day)

Jimmy's Goals for 2010

1. Overall Fitness and Strength

I began writing this in the midst of cross season, my body is really starting to feel the wear and tear. My back hurts, my gut is soft, my shoulder is sore and my knees feel like there are going to bend backwards. Some things are due to lack of excercise, others are due to overuse. Next year I want a freakin six pack. I want my left shoulder to feel normal again. I want to get rid of the back pain that I get from sitting in a desk too much.

One prescription is to maintain a consistent stretching and strength routine. Right now I tend to do it consistently here and there but I fall out of my routine after a couple weeks.

2. Smarter Training

I have to admit, I just love to jump on the bike and ride. I can ride all day and all night. I can ride up hills, faster than some and not as fast as others. But my Grandma can beat me in a sprint. In 2009 I did use certain intervals and workouts to make me stronger, but I often didn't know exactly what I was doing.

Just the same with heart rate. I track it but can't recall off the top of my head what my zones are and what I should be training in. I only know these zones: easy (100-120), burn the fat (130ish), lactic acid anyone? (150ish), Uphill (165) and Gassed (180).

I spoke with someone recently who constantly rides on the trainer doing very focused, intense workouts. I'm not sure if I can do that but perhaps I should give it a spin around the block. Last year I swore off the trainer and toughed in out in the cold like some Belgian Flahute Sadist and really liked it. We'll see.

3. Be a even a bigger Belgian Cyclocross Star Wannabe

I really want to hone the skills of cyclocross. I feel a lot of my success this year was due to my perception that a cross race is a 45 minute time trial against others. I am attempting to minimize wasted energy and effort through more efficient turning and handling, and taking my time through the different obstacles so that I do not exhaust myself.

With that said I realize there is a lot of room for improvement. When I watch more experienced riders they seem even more efficient and relaxed.

Prescription: Start some cross practice earlier (like July), more muscle memory and repetitive drills and a consistent running regime. Really make sure I nail a clean procedure for the various cyclocross techniques. Right now I bobble a bit too much and I know I double-dip my remount step.

4. Be a Kick Ass MTBer!

This was my first year as a racing mountain biker. I had my trials and tribulations — mostly due to lack of handling. I want to ride a lot more off road and get my skills up.

I plan to tackle a few Endurance events like the Cahutta 100, Mohican 100 and try to be more competitive at this year's 6 Hours of John Bryan. I like these endurance events because they really test your resolve.

As for the local MTB series, I am uncertain if I should try to get more competitive in the sport class or if I should move to elite and see how I do.

5. More fun and more group rides

I haven't been on the Saturday Morning Beatdown or River Rampage yet, and I didn't even make it to many Wednesday Night Group rides. I think doing one every week to two weeks will break up the monotony and I will learn more from other riders and be able to judge my own ability a bit better. I might try to organize a few myself.

I had loads of fun riding through Kentucky with Joe, Rachel and other Biowheels buddies — breaking me out of my boring routes on the trail and Indian Hill.

6. Being more involved in the cycling community

I wouldn't mind getting more people on bikes to improve fitness and quality of life. Everytime I see a sunset, sunrise or a beautiful glimpse of nature or wildlife I wish my friends and family were there too. I just love the freedom and

I also would like to turn others onto commuting and using the bike in everyday life, whether it's riding to work or running errands. I am excited that the cycling commuting in Cincinnati is growing and the roads may be crowded with cyclists in the next five years.

It would also be cool to help out any juniors in any way I can. Most of all I want to start making it to trail days and help build the local trails and help other local organizations like CORA, MOBO and the Cincinati Cycling Club.

7. Running

Last year I felt at times like my training for the Heart Mini and Half Pig really impaired my time on the bike. On the other hand I feel running made me a lot stronger. So perhaps don't commit to races that require so much training that I'm not on the bike, but use a consistent running routine to build my strength and fitness.

8. Higher W/Kg?!

I wouldn't mind trimming off a couple LBs and getting stronger. My current recorded values are: 5 sec = 826W or 12.5 W/Kg, 10 min = 232W or 3.5 W/Kg, 30 min = 216W or 3.27 W/Kg and 1 hour = 189W or 2.8 W/Kg.

This is kind of dorky...Like the headline from Bicycling...

9. A few more Road Races?

"Stopping! Slowing! Stopping!" Man, I hate the Cat 5's but I'll give it another chance. Maybe I'll try to cat up and do some road races and get into some crits.

10. Achieve a harmonious Riding and Life Balance

Okay, for the boring stuff. I rode so frequently this year that often found home projects and tidiness suffered. Also, Button needs a bit more excercise now that she is getting older. So I don't want to focus so much on cycling that my hobbies and home suffer — want to get back into my films and design. Maybe more rest days?

All play and no work sometimes!

Ten Goals for 2009

1. Winter Fun
I am planning to take a little time off the bike to work on some other projects. I need to make some improvements around the home, but I also want to focus on my series of films called Vicious Valentines.

2. Running
I decided to cross train for a few months and chill out in the off-season. Last year I rode a lot in winter, and it isn't that fun so I thought I would mix it up. Or at least, instead of jumping on the trainer just go for a run.

I would love to do the Ronker's Trail Running Series, the Heart Mini marathon and perhaps be part of a 4 person team for the Flying Pig.

3. Grease Monkey
I would like to better understand bicycle mechanics and how to maintain and repair my bikes better.

4. More Group Rides
I really enjoyed the few I had with Joe, Rachel, Rebecca, Tony, Matt, Julie and members of the BioWheels team.

5. Road Racing
I might jump into the Cat 5's in a few races and get a feel for some sloppy road racing.

6. Tour of Scioto River Valley
This ride will happen May 9-10 with 100 miles of rolling hills each day. It is from Columbus to Portsmouth.

For the second year I will probably NOT do this ride. Something always comes up on the same day! Instead I will probably support THE-MTB-CX-GIRL on her quest to do a solo 12-hour mountain bike race.

But, I may train for this to get some early season form. In the future I would love to do this with a friend. It would also be cool to do the Ride Across Iowa with my friend Matt. Maybe 2010!

7. Young's Dairy Bike Tour
This is a charity July 25-26 that is about 83 miles per day. I could make it a four day cyclocation and ride up there and back.

8. CORA Harbin Park Time Trial Series
I really want to gain off-road skills in low pressure environment.

9. Mountain Bike Races
If I feel my skills are sufficient I wouldn't mind doing a few races off-road. Also, I want to support Bridget in her Endurance races and maybe we can turn a few of these weekends into some fun camping trips.

10. OVCX and CapCity Cross Series
September - December, aiming for more top-10 finishes in Men's C/ Category 4 Races. I may race in the B's in the Capcity to make life easier on Bridget and I — don't need to be at races so early and I get to race longer. I missed a lot of races this year and I hope I get to do almost every race next year.