Its been a snowy couple of days here in Utah and for once, we got more up here near Ogden than the SLC area mountains got. There's about 8 inches outside my house at 4500 feet and 20 inches reported in the mountains. We had snow Christmas Eve which made for postcard snowy pictures on Christmas Day. I would post some, but I have yet to figure out how to download photos from my new phone. Evidently smart phones are smarter than me!
I've been able to take advantage of the new snow with some short morning tours in Little Cottonwood Canyon outside of SLC and get used to my new equipment.
My day out was Saturday. It had been a few days since a storm so I didn't expect much, I just really wanted to get out. I also had a 3 hr bike ride planned for later that morning, so Saturday's tour was really just to get into the snow. The skin up Gizzly Gulch was tame. There's a groomed catrack to the top of an area called Michigan City. So there was no trail to break, just a nice, mellow skin. Because of time, we had to start our descent but with the windblown conditions the snow was super hard and very tough to get a decent turn in. It was more work going down than going up. Hero snow it was not, but again, I was just glad to be out there.
We scrambled back to town and to the meeting point for the group ride with the Plan 7 group in Midvale. With a 2 hour warm up in the mountains I was a little fried for a 3 hour ride, but it worked out well. Especially for my weight loss goals! I burned abour 2600 calories in that 5 hours of exercise.
With a big storm rolling in for Christmas Eve however, I was anxious to get out in better conditions. So yesterday I set out in the falling snow for another a.m. tour in the same area. I didn't have a partner however, but I thought I would just hook up with someone else in the parking lot. Sure enough, a dude named Tom from Rhode Island was there solo as well. So we headed out for a few turns.
The snow snow was falling quickly but visibility was still good. We headed up to a peak called Patsy Marley, named for a mining era madame from the area. Well, this madame was dishing up some nice turns yesterday where we landed fresh tracks on Patsy's north side. The east face of Patsy's in where the rowdier terrain lies, but we didn't have time to head that direction and neither of us was very familiar with the area. But we got in some great powder turns.
In total it was a 2.5 hour tour burning more than 1200 calories in the process.
I discovered that I love touring, even short mornings like the last two. Being away from the resort is refreshing and much cheaper! I love our local resorts, but I just can't afford $70+ lift tickets. We'll save resort days for family days and super awesome conditions. I also find the uphill just as enjoyable as the down, if not more sometimes. Its a great workout for one, but it also makes the down that more more rewarding. I love searching out new terrain and lines that I've never seen before. I have my favorite shots at resorts, but the backcountry allows for so much more variety. While avy danger is always present (even in resorts) , there are correct ways to be safe. Simply taking an avy awareness course is beneficial and being properly equiped with a shovel, becon and probe, and knowing how to use the equipment, can make for a lifetime of awesome adventures in the backcountry.
In other adventurous news, the 2012 Rolex Sydney-to-Hobart yacht race is about to wrap up with line honours fav Wild Oats XI on track for a 6th line honors victory. The race for handicap winners is also alive with the smaller boats making a run for glory.
Showing posts with label Plan 7. Show all posts
Showing posts with label Plan 7. Show all posts
Thursday, December 27, 2012
Tuesday, January 31, 2012
Upgrades
A few years back when I was sailing full time in San Diego, there was a boat from Newport Beach that would regularly thump us. The boat was reasonably prepared but had one glaring issue...the old tired sails they used. How could a boat with such bags hanging from the rig beat us so often? We had new sails, a clean bottom and matching t-shirts.
I've asked the same question about bicycle racing as well. When I started racing in 2007, I noticed that the best riders didn't necessarily ride the best equipment. While a properly maintained bike is essential to doing well, having the latest and greatest stuff is not.
This was evident when I got up close to some of the racing bikes of the pros racing in the Tour of Utah a few years ago. I couldn't believe that a pro would have second tier equipment. What made these guys so fast?
The sailboat example and the cycling example are similar. On the water, we were simply out sailed by a crack crew that knew what they were doing. They caught every wind shift and had impeccable crew work. On the bike, its all about the rider's fitness and the way they race. This got me thinking about where the average bike racer spends their time and money.
While its easy to upgrade a bike or wheels it is very expensive. Why not focus more on the motor and the tactics used on the race course? Losing 10 lbs will make you a better climber much more than a 400 gram weight savings on components. Racing smarter will put you in front of a sprint much better than carbon handle bars will.
What I'm getting at is that most of us overlook gains to be made without a major purchase. Excelerator Sports and Plan 7 have put together a killer racer's camp for March 8-11 in St. George. This 4 day camp will put any racer on the fast track for a better motor and smarter tactics that will improve your racing. And when compared to a new set of wheels, its a bargain at $700 all inclusive. Check this out:
I've asked the same question about bicycle racing as well. When I started racing in 2007, I noticed that the best riders didn't necessarily ride the best equipment. While a properly maintained bike is essential to doing well, having the latest and greatest stuff is not.
This was evident when I got up close to some of the racing bikes of the pros racing in the Tour of Utah a few years ago. I couldn't believe that a pro would have second tier equipment. What made these guys so fast?
The sailboat example and the cycling example are similar. On the water, we were simply out sailed by a crack crew that knew what they were doing. They caught every wind shift and had impeccable crew work. On the bike, its all about the rider's fitness and the way they race. This got me thinking about where the average bike racer spends their time and money.
While its easy to upgrade a bike or wheels it is very expensive. Why not focus more on the motor and the tactics used on the race course? Losing 10 lbs will make you a better climber much more than a 400 gram weight savings on components. Racing smarter will put you in front of a sprint much better than carbon handle bars will.
What I'm getting at is that most of us overlook gains to be made without a major purchase. Excelerator Sports and Plan 7 have put together a killer racer's camp for March 8-11 in St. George. This 4 day camp will put any racer on the fast track for a better motor and smarter tactics that will improve your racing. And when compared to a new set of wheels, its a bargain at $700 all inclusive. Check this out:
- 4 day race specific camp designed to kick start your racing season with instruction given by Cat 1 road racer Dave Harward.
- Detailed camp training plans from Plan 7 Endurance Coaching.
- Bus ride to St. George from the Wasatch Front with bikes in an enclosed trailer.
- Pre-camp testing included, discounted ($190) bike fit may be completed prior to or after camp.
- Focus on skill development, analysis of form and execution and evening seminars.
- Price: $700
This camp will do more than any other upgrade you could make to your bike. Shoot me an e-mail at teamexcelerator@gmail.com if you're interested.
Monday, January 16, 2012
Quarq Power Meter
Power meters have definitely become the "tool du juor" for the competitive cyclist. As I've moved up the road racing ranks, the kit used has become lighter, stiffer, more technical and yes, more expensive. Carbon frame? Check. Aero wheels? Check. Power meter? I can check that one off as well.
My new Quarq Power Meter (http://www.quarq.com/) is finally installed and I've got 3 rides so far on the unit. Beyond being a super sexy piece of black aluminum and carbon, its proved so far to be a simple and functional bit of kit that will help me reach my lofty cycling goals this year.
To be honest, there is a bit of an arms race going on in amature cycling. A power meter and other training tools should actually be higher on the list than a pimped out bike or the latest electronic grouppo. The limiting factor in most people's performance isn't their equipment but their motor. Improving one's fitness is the most cost effective way to better results. I could spend $10,000 trying to get my bike under 14 lbs, but its free to cut 500 calories from my day and drop 10 lbs in a few weeks. I'm guilty of participating in the arms race, but a power meter is my next step towards the goal of improving my fitness.
Since picking up the road bike after a long hiatus in 2006, my training has become more and more dialed and focused. It started with some weekend rides with neighbors then evolved to taking in some centuries in preparation for my first LOTOJA in 2007. I invested in a heart rate monitor at that point and began tracking my training and focusing on "periodization". That got me through the 2011 season and I accomplished a huge goal...upgrading to Cat 3. But I plateaued in what I can accomplish with a HR monitor and self coaching. So for 2012, I have hired Dave Harward at Plan 7 Coaching and invested in a power meter.
In my mind, I've been comparing using the power meter to all the instruments used on a racing sailboat. While its possible to go out by yourself on a 14 foot dingy with a compass and find your way around, many larger racing boats have a host of instruments to fine tune performance. There's heading, velocity made good (VMG), true wind, apparent wind, boat speed and even rig tension. All these measurements are available to the crew on large displays on different parts of the boat. My bike computer now looks like the sailboat displays. I now have multiple reference points to gauge my performance: time, speed, distance, cadence, heart rate and now power.
I chose the Quarq over other options for a number of reasons:
There are two drawbacks however. First, the non-drive side axle sticks out a bit from the bottom bracket shell of my frame. This set up could potentially be less stiff than my previous Sram Force crank which was flush. Second, the cranks arms are a bit flatter and so my heels rub when I'm out of the saddle. To protect the finish from my heels, I've put some clear sticky back on the crank arms. While the finish is now protected, I'll have to get used to my heel rubbing every now and then. Functionality is great however. The system is super smooth and the Sram Red chainrings are stiff and quite sexy in black.
So, so far so good. As I get more rides and start analysing the data, I'll be able to comment more. I'm using Garmin's 500 computer as well and I'll report on that in another post.
A huge thanks to The Bike Shoppe and Sram for the Grassroots sponsorship, which made this purchase possible!
Sunday, January 8, 2012
I'm exhausted!
Sunday is typically a day of rest for me. Not just from work and other things, but from training as well. I usually don't train or race in Sundays and it gives my legs a chance to not pedal for a day and Sunday's are a great day for naps! Today, I really needed a rest as I am exhausted!
I've been training with my coach, Dave Harward from http://www.plan7coaching.com/ about 4 weeks now, so we've gone one full training cycle. This past week was my longest by far, training almost 16 hours. For some that may not sound like much, but for me, that's a lot. In the past, 12 hours may have been my max, and that was later in the season. This is definitely the most winter miles I've ever put in. We packed an hour and half swim and multiple 3 hour rides into the week with some intervals as well. So, I'm feeling it. I actually couldn't finish my 3 hour trainer ride in the basement on Saturday. I probably worked a bit too hard on Friday and paid for it for sure!
It brings up some thoughts about recovery. A lot of amature athletes don't give enough thought to rest and recovery. They believe "I just have to train harder to get faster" and yet they never get faster or they burnout. Training harder is necessary obviously, but rest needs to accompany that as well. This becomes even more important as I inch up to 40 years old.
A few recovery tips:
For big effort workouts a protein drink, lots of water and some carbs will replenish the body pretty well. Careful with the protein drinks though. They have a ton of sugar and fat. For intense interval workouts, I've found a 10 minute ice bath will do wonders and then spend the night wearing compression pants. A good article on compression garments can be found here: http://velonews.competitor.com/2010/09/news/velonews-training-center-the-benefits-of-compression-clothing-for-cycling_140700. An active recovery cycle is also beneficial in your training calendar.
So, needless to say, I'm looking forward to a "softer" week this week. I took a long nap today and stayed off my feet. I've gotten pretty good at finding activities I can do with my 3 year old while sitting or lying down!
I've been training with my coach, Dave Harward from http://www.plan7coaching.com/ about 4 weeks now, so we've gone one full training cycle. This past week was my longest by far, training almost 16 hours. For some that may not sound like much, but for me, that's a lot. In the past, 12 hours may have been my max, and that was later in the season. This is definitely the most winter miles I've ever put in. We packed an hour and half swim and multiple 3 hour rides into the week with some intervals as well. So, I'm feeling it. I actually couldn't finish my 3 hour trainer ride in the basement on Saturday. I probably worked a bit too hard on Friday and paid for it for sure!
It brings up some thoughts about recovery. A lot of amature athletes don't give enough thought to rest and recovery. They believe "I just have to train harder to get faster" and yet they never get faster or they burnout. Training harder is necessary obviously, but rest needs to accompany that as well. This becomes even more important as I inch up to 40 years old.
A few recovery tips:
For big effort workouts a protein drink, lots of water and some carbs will replenish the body pretty well. Careful with the protein drinks though. They have a ton of sugar and fat. For intense interval workouts, I've found a 10 minute ice bath will do wonders and then spend the night wearing compression pants. A good article on compression garments can be found here: http://velonews.competitor.com/2010/09/news/velonews-training-center-the-benefits-of-compression-clothing-for-cycling_140700. An active recovery cycle is also beneficial in your training calendar.
So, needless to say, I'm looking forward to a "softer" week this week. I took a long nap today and stayed off my feet. I've gotten pretty good at finding activities I can do with my 3 year old while sitting or lying down!
Monday, December 19, 2011
First power test of the year
I spent an hour today with my Plan 7 (http://www.plan7coaching.com/) coaches, Dave Harward and Mark Deterline, hooked up to the Computrainer for my first functional power test of the season. I did 2 tests last winter while training at The Bike Shoppe's spin lab but unfortunately didn't test at the end of the season to see if I improved at all. Also, the tests were just used as my guide from training in the spin lab as I wasn't running a power meter on my bike. I'm excited for this test, because I'll be running a new Quarq power meter pretty soon.
To take the most advantage of my time with Plan 7 coaching, a power meter was going to be essential. I've been training with heart rate for the past 3 years but HR is reactionary. Its a function of how hard your body is working whereas power is immediate feedback on how many watts you're actually producing. The test will give me a baseline for my next round of training heading into the new year.
The initial results of the test showed I'm in decent shape, but power numbers can be interpreted in different ways. My weight for example, really diminishes my power out as my power to weight ratio is poor until I can lose some lbs. Hopefully with the Holidays passing I get the sweets out of the way and start to drop weight.
The power meter will also enable me download a more complete picture of my workouts each day and what my races look like afterwards. I'm stoked about the Quarq. It should be installed by the New Year and I'll write a comprehensive review once I have a few rides under my belt.
To take the most advantage of my time with Plan 7 coaching, a power meter was going to be essential. I've been training with heart rate for the past 3 years but HR is reactionary. Its a function of how hard your body is working whereas power is immediate feedback on how many watts you're actually producing. The test will give me a baseline for my next round of training heading into the new year.
The initial results of the test showed I'm in decent shape, but power numbers can be interpreted in different ways. My weight for example, really diminishes my power out as my power to weight ratio is poor until I can lose some lbs. Hopefully with the Holidays passing I get the sweets out of the way and start to drop weight.
The power meter will also enable me download a more complete picture of my workouts each day and what my races look like afterwards. I'm stoked about the Quarq. It should be installed by the New Year and I'll write a comprehensive review once I have a few rides under my belt.
Tuesday, November 29, 2011
Next season begins now!
Winter in Utah is tough on cyclists. While the cyclocross season gives many riders some much needed race time, those of us without the required knobby tired CX bike must shift to "base building" mode out on the road or on the trainer...long and slow, low heart-rate rides in anything from sunny and 50 degree weather to snow flurries and 17 degree temps. (17 degrees was the coldest day I rode outside last year!)
I actually enjoy the winter base miles. Now that I work from home I can get out and ride mid-day and take advantage of the sun and enjoy the views of the snow capped Wasatch. Plus, if the temps are at least in the 30's my water bottles won't freeze!
For the past 2 years, I have stepped up my winter training a bit and the results the following season proved my efforts worthwhile. This winter will be no different.
I've enlisted the services of a coach, Dave Harward of Plan 7 Coaching. http://www.plan7coaching.com/ This is a first for me in quite a while. I've been self coached my enitre cycling career. I haven't had a real coach since my swimming days but I'm really looking forward to it. I upgraded to Cat 3 this past fall and the racing now gets longer, tougher and from what I hear, much more tactical, meaning I need to race smarter as well.
I really found my niche as a crit racer this past season and I want to keep the focus on that discipline. However, Cat 3 road races will be almost double the length of the races I've been in the last few years so I'll need to beef up my endurance quite a bit. I've also discovered LOTOJA is not really my race, but I'd still like to get under 10 hours for the 206 mile classic.
So tomorrow, my winter training officially kicks off with a testing session with Dave. I did some power testing last season and having a baseline fitness level to work from made for a very focused winter. With the new coach, I expect an even greater focus and hopefully some decent results in my first year as a Cat 3.
I actually enjoy the winter base miles. Now that I work from home I can get out and ride mid-day and take advantage of the sun and enjoy the views of the snow capped Wasatch. Plus, if the temps are at least in the 30's my water bottles won't freeze!
For the past 2 years, I have stepped up my winter training a bit and the results the following season proved my efforts worthwhile. This winter will be no different.
I've enlisted the services of a coach, Dave Harward of Plan 7 Coaching. http://www.plan7coaching.com/ This is a first for me in quite a while. I've been self coached my enitre cycling career. I haven't had a real coach since my swimming days but I'm really looking forward to it. I upgraded to Cat 3 this past fall and the racing now gets longer, tougher and from what I hear, much more tactical, meaning I need to race smarter as well.
I really found my niche as a crit racer this past season and I want to keep the focus on that discipline. However, Cat 3 road races will be almost double the length of the races I've been in the last few years so I'll need to beef up my endurance quite a bit. I've also discovered LOTOJA is not really my race, but I'd still like to get under 10 hours for the 206 mile classic.
So tomorrow, my winter training officially kicks off with a testing session with Dave. I did some power testing last season and having a baseline fitness level to work from made for a very focused winter. With the new coach, I expect an even greater focus and hopefully some decent results in my first year as a Cat 3.
Monday, November 14, 2011
Glorious day
What a wonderful day it turned out to be today! Clouds, wind and cold greeted us here in Utah in the morning but by the time noon rolled around we were in the mid 50's with sunshine. Perfect for a nice 2 and a half hour ride.
Fall is a great time of year for long, slow base building rides. Many times today I said to myself, "man, I love riding my bike."
I upgraded to a Cat 3 road racer this fall. I'm a bit intimidated by the leap but the upgrade has given me an increased focus on my training. I've enlisted the help of a coach, Dave Harward at Plan 7 Endurance Coaching. This focus should get me on the right path so I'm not getting dropped on my first outings as a Cat 3.
Plan 7 has also joined with us for our winter training camps to be held this winter in St. George. If you're looking to get the most out of your off season, check out the website and make plans for joining us in beautiful southern Utah for some excellent training!
http://www.teamexcelerator.com/Winter_Training_Camps.html
Fall is a great time of year for long, slow base building rides. Many times today I said to myself, "man, I love riding my bike."
I upgraded to a Cat 3 road racer this fall. I'm a bit intimidated by the leap but the upgrade has given me an increased focus on my training. I've enlisted the help of a coach, Dave Harward at Plan 7 Endurance Coaching. This focus should get me on the right path so I'm not getting dropped on my first outings as a Cat 3.
Plan 7 has also joined with us for our winter training camps to be held this winter in St. George. If you're looking to get the most out of your off season, check out the website and make plans for joining us in beautiful southern Utah for some excellent training!
http://www.teamexcelerator.com/Winter_Training_Camps.html
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