Dance Craze for Off-Season Cycling Fitness

I'm taking some time off the bike now and just thought of this great new way to keep up my fitness!

Just "Do the Bike!"

Chrissy caught me trying the dance out...

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!

Jimmy's 2009 Mileage and Statistics Report

Sorry, I'm a bit stat obsessed sometimes and like to take stock of a year and look back at my numbers (I try to balance having fun riding while also recording numbers as a way of tracking performances because I get a thrill of competing against myself).

2009

Cycling:

— 23 Races (27 Cyclocross, 5 Mountain Bike and 1 Road)

— 6,182mi,
— averaged 515 miles per month
— most miles in a month: 723
— longest ride 100 mi (avg 18.28 mph).
— averaged about 10 training hours per week

— 455:54 total hours of training (avg 13.55 mph).
— most hours trained in a week 20:15
— Max recorded watts 826W

— Max average watts up Kuglar Mill: 283W (16mph/7:24)

— 30 minute average watts: 216W

— 60 minute average watts: 189W
Running:
Heart Mini Marathon and 2 Relay legs of the Flying Pig!
— 223 mi
— 9.4 mi/mo avg
— longest run 12.8 mi

2009 Lessons:

I should probably be more aware of training hours per week instead of mileage. This year I also want to train "smarter" and take more advantage of training time by working drills into workouts.

Here is a look back at previous years spent as a "bike path bunny":
2008
Cycling:
— 6 Cyclocross Races
— 3563mi,
— averaged 296 miles per month
— most miles in a month: 478
— longest ride 71.5 mi (avg 17.09 mph).
— averaged 6 hours per week
— most hours trained in a week 11.5
Running:
— 73.67mi
— averaged running 6.1 miles per month
— longest run: 6.4mi

2007
Cycling:
— 1139mi (began cycling in July),
— averaged 189.27 miles per month
— most miles in a month: 262
— longest ride 52.5mi (avg 16.36 mph)
Running:
— 432mi
— 36 miles per month
— longest run 8.3 mi

Races #33 & 34: CapCity 2009 Finale! Dreaming of a White Cross-mas

Sometimes when I explain cross I say it's like human nascar. Then the other person laughs... But I'm serious. Going as fast as possible in little loops, week after week for three months, battling out for points.

So somehow this Jimmy is like Jimmy Johnson! I didn't expect it but I got a couple wins and held on for the overall in points. I was really scared I would blow it in the last couple of races and crash or wreck and blow my points. But my luck held out!

So it snowed like crazy in Columbus. Like 2-3 inches of wet sloppy snow with mud underneath. The race was really crazy. I got a horrible start! Then slid off the singletrack and some thorns cut my chin. I only wiped out once but at times I wasn't riding my best due to exhaustion. Other sections I was really pround of my handling and felt like I made up time, like a crazy sidewinder rollercoaster section through some icey slush. But I worked my way up from the teens to finish 6th.

Bridget and I stayed in Columbus and had a great weekend trip. We went to the Elevator Brewery and got hammered for dinner and Northstar for breakfast. We met up with Farmer (my new BFF or Bike Friend Forever) and his wife Jen.

The CapCity Party at Tip Top was a blast. I ate a yummy pot roast and drank a lot, got hooked on these framboise lambics like some Belgian schoolgirl.'

It's a CapCity Christmas Vacation!!!

I got a little down in the dumps a few weeks ago and decided I needed a little vacation for some inspiration. So we decided to race on Saturday and hang with friends; then stay for the CapCity party at Tip Top Sunday night!

Saturday night may include a dinner with Amanda and Joe and any other new cross homies who want to come.

Options for Saturday night's dinner:

Columbus Brewery Co in the Brewery District

Nida's Thai on High in the Short North

Press Grill

Surly Girl Saloon

Graffiti Burger in Dublin

Sage in Clintonville

Gordon Biersch Brewery Downtown

Mac's is always on old standby.

Brunch and Lunches for Sunday or Monday:

Nibble at North Market?

A little people watching at North Star?

Afternoon tea at Zen Cha

Bodega Café

Sunday afternoon Inspiration & Entertainment:

Buy a book for Bjet?

Wexner Center for the Arts

Columbus Museum of Art

Races #31 & 32: ‘Tis the Season to be Sloppy

I watched way too many cyclocross videos and really built myself up. I was watching the 2002 Worlds where three Belgians hammered on the front and took turns destroying the race. I also have been watching "The Nine Ball Diaries" where Tim Johnson is at his best in the mud. I have been worshipping at the alter of the cross gods dreaming of being a flahute.

But then there's reality...

Saturday I hammered on the front in a sub-30 degree race at Smith Farms in Columbus. I looked awesome for about two or three laps. Then I blew up! My lungs hurt like a wimp and the deals I make with my legs fell through. I began to make sloppy mistakes that cost me a podium. Lesson: Jimmy does best when riding conservatively and coming from behind.

Sunday my lucky season ran out. I barely made my race. No warm up, Bridget ran my wheels to the pit. Rode backwards with the plan of laying down the hammer halfway through the race. Then I slid out and somehow the valve stem sheared off my back tire! Ran into the pit and had no idea where my wheels were! Butch, Jeff and Jason from CORA started helping me in the pit. It took forever and I put on a grin, chugged some of Butch's Whiskey Eggnog and set out to some in last place.

I rode like total shit. I felt really uncoordinated and like every turn was a potential crash. I swear I dismounted my bike worse than a rookie, I would have looked more graceful climbing over the handlebars. Some chick heckled me and told me to "race or go home!" Geez. DFL! I had to laugh.

But I got some points and ended my first incomplete Cat 3 season 17th place in the OVCX overall.

Race #30: Freakin' Stars and Stripes Forever

I did it again! Somehow I held off the wolves or at least most of them.

I made had a great Thankgiving Break taking my Jamis road bike off-road tokyo driftin' through muddy park paths and hammering myself for hours. Evidently this was pretty stupid and my legs felt like total garbage before the "biggest" race of the year.

I knew I wouldn't get it but I dreamt about snuggling with that Ohio Champions jersey... It's so sexy.

So race goes like this: Whistle. Oh shit. Flying. Hit the hole in about 6th place. Let my bro Gerz get my place and held onto his wheel with my pinkie nail for a lap. Let CycleSport Dan have Gerz's wheel as I was about to puke. Then I fell off like Leonard DiCaprio in "Titanic." Peddled backwards... Tried to hold B1 Michael's wheel after he passed me but I promptly fell off and chased him for the rest of the race. Taunted Mark Farmer with jeers just so I wouldn't get bored and rolled across the line in 10th.

But somehow, even though my race wasn't inspiring or incredible I still held off like 30+ dudes behind me. Some of these guys would have had me for breakfast two months ago.

So this Thanksgiving I am extremely thankful for this silly hobby I do for fun. My cross season has surprised me and lifted my spirits with my three top 10 finishes in the crazy OVCX series and two wins in Capcity.

I raise my turkey leg to my homies Teri Meek (THE 2009 ELITE WOMEN OHIO CX CHAMP) who tore my legs off just the day before, Michael Chewning who bore is hairy ass chest as he crossed the line as CAT 3 OHIO CX CHAMP and to my new associate John Markstein who rode like he had wings.

And to Joe Bellante, because this is the second race he hasn't rode by me. Na na na na na na.