Saturday, August 29, 2009

Touring Inspirations

So an online fred err friend :P linked up some pics of his latest S24O excursion in Idaho. He and a buddy rode out to this pond/lake ? and enjoyed fresh caught, slow cooked Idaho trout with bacon.... OMNOMS. I thought I'd blog the setup for future reference as I too want to ride out to a pond/lake/river/stream? and enjoy fresh caught and cooked trout on a S24O. Keep on Truckin TLP

51.5 @ 21

Temps in the upper 60's and winds from the NNW at 10 ish for another stage of the Tour D' Caseys. This leg found the riders making their way out to Fisher with yours truely taking the town sign sprint from Thomas. It was nice of him to give it up so easily. Stone Pony was agian among the ranks, watching him drop back and pull a slower rider back in before I even knew someone was off the back was a thing of beauty. Despite being somewhat in a funk and facing challenges in my personal life I still felt strong. Keep on keepin' on.

lol JB you goof

Wednesday, August 26, 2009

48.5 @ 21.6

Beautiful weather, low breeze, 13 stallions and myself lined up for another round of fightastic Wednesday riding. Forgot to turn the ole PT on untill 4 miles in, woops. I want to apologize to JB for trying to have a conversation after he just got off the front in a hilly section. I was hoping to let him know not to pull off the front and filter back on a winding downhill section, best to ride off the front and wait till a clear section. I think I distracted him at just the wrong time and caused a gap that he had to do some nice work to close. I was fairly cooked from the TT and fast pace of the ride, there was atleast once when Stone Pony was pulling that I looked down and saw 30 mph. Maybe one day I'll be a fast guy too. I think today I was still one of the last to be dropped from the fast pack. Good ride even with feeling like someone kicked me in the stomach.

Tuesday, August 25, 2009

26:55 for 10.8 - First TT

Well, got my first Time Trial out of my system. Nice weather although with a bit more of a breeze from the south than I wanted. Took someones bad advice about not taking anything to drink, woops. Almost hurled three times and discovered I had more in the tank than I thought at the end. Decent first effort. Thanks to the volunteers !

And a little snap from the ride home:

Sunday, August 16, 2009

Sempervivium and Berries

37.1 @ 21.1

Temps in the low 80's and winds steady from the S @11 gusting to 17 meant there was some work to be done by the 4 rider pack. Foot didn't feel too bad after accidently walking into/kicking a door sill barefoot Friday afternoon, nice pretty color purple though.

Ready for a nap please.

Saturday, August 15, 2009

Wednesday, August 12, 2009

54.6 @ 20

Another lovely afternoon for some good ole fashioned pain and suffering. Chad still dropped me even on some 32's. Managed to stay with the fast pack untill just before Urbana. Got to ride back into town with some company since they had to wait to cross a busy road. It's all about the performance.

Haha my brain must have been more putty that I had thought, actual stats are 54.5 @ 21.5. My bad. Don't want to cheat myself out of the extra mile and a half per hour avg.

Monday, August 10, 2009

DIY Energy Gel and Energy Drink

Been using this basic recipe all season with good results. Recieved enough inqury that I've decided to finally post it. Enjoy.

Per 4 hammer-type flasks that will yeild aprox 150 calories each based on assuming maltodextrin is 300 cal per cup.

( helps to do this the night before and store in the fridge)

2 cups maltodextrin in a large mixing bowl with a pour spout indention
2 hammer-type flasks of cold water
2 tablespoons honey
2 tablespoons brown rice syrup (my preference) or sorghum molasses
4 grinds from the sea salt grinder
heaping tablespoon of frozen juice concentrate ( I like the berry flavors )

I've had mixed luck getting the malto to dissolve without the white chunks and have gone to a small cordless mixer with great results.

Dont worry about crushing all the white chunks just get most of them. They will dissolve by morning.

I was also using blackstrap molasses and coffee instead of water for a bit but have tweaked the recipe towards the blander side.

Fill, cap and profit !

For 28oz water bottles:
3/4 or 1 cup maltodextrin depends on how much you want
1/4 cup honey - aprox 2 tablesspoons ... heat in a glass with some water for :15 in microwave
4 grinds of sea salt and water to top

I've since replaced the honey with a half a scoop of gatorade powder since it's cheap.

For the recovery shake within a half-hour of arrival:

In a blender:
Aprox 8 ice cubes
remainder of any gel from the ride or malto-honey-water
1 banana
1 scoop protein powder ( I like the vanialla whey )


Looks like happy berries.

Sunday, August 9, 2009

Sidewalk Stomper

If you see this guy headin your way give em' room.

Garden beets meeting their fate. Pickled. And cat hair too, mmmmm.

38.7 @ 19.4

Another hot one with steady 15 mph winds spelling out pain. 4 riders showed, 2 wanted to ride Druber's 40k TT route so we followed behind, stopped for a water break figuring it was an out and back and never saw them agian. Wound up doing the Sadorus to Seymour black top and heading back in on Windsor. Felt pretty decent and sucked a lot of wheel. Love those tailwinds.

Saturday, August 8, 2009

56.8 @ 19.7

Aprox 1550' of elevation today, mid 80's, winds from the SW @ 15 and 10 mins late meant I had some work to do if I wanted to catch on. Managed to spot the guys about a half mile down the road after a hard effort. I gave it all I could and still stay together for a while and even gave it all I had and blew up twice. Never got closer than a half mile and think it was closer to a mile by the time I arrived in Villa Grove. Found the ruffians snackin' in the shade and thanked them for looking back and waiting.

I should have been dead but I guess I had some gas in the tank and managed to be the last wheel to fall off after Luke killed us all off the front. John B is really strong and fast right now, pretty much blew up the pack on the way home and Luke finished the job. Several of our stronger regulars are off racing a 200 miler in Metamora. I was pooped by mile 46 or so and stayed in Jim's draft for most of the way home. I'm agian with my full compliment of maltodextrin based nourishment and could really feel a difference ... especially in my abilty to push it and recover fairly well. Knees were achin on the way out, think I need to go see Larry again to tweak the wedges, right leg never really has felt good after the install.

Good ride.

Update: Got some numbers from a friend who has WKO+ for this ride:

Recovery 0-167W
Endurance 168-227W
Tempo 228-272W
Threshold 273-317W
V02Max 318-362W
Anerobic Capacity >363W

Translation: Not made to be a bike racer. Thanks for trying. Buh Bye.

Wednesday, August 5, 2009

42.1 @ 21.1

Group of 20 or so to start the Wednesday ride. Mid 70's and winds under 5 mph were the perfect setting for a Chambana circumnavigation. Hung on the fast pack long enough to ask, " What am I still doin' here ?" after dropping a few people on an extended incline. I guess the fact that I could still talk meant I wasn't working hard enough. Waited for just a bit after dropping off the back for my usual riding buddies to show the way back to town. Watt/kg numbers look a little better but are still low. New guy at the LBS made a big effort to bridge and stayed with the fast guys after, strong rider. I'm gonna miss this ride when daylight savings ruins all the fun.

Stay safe out there.

Tuesday, August 4, 2009

Freakish Front

Crazy lookin clouds on the edge of the front. Pretty glad I wasn't watching this from my bike miles from home.

Sunday, August 2, 2009