H1N1...OHNO(bronchitis)...Iowa Rider of Year Cat 3/3rd...

Crap, I've got some sort of flu... I had recieved regular flu shots so thought it was H1N1, but researching on webmd, seems to be acute bronchitis... that takes 2 weeks to clear. That might put an early end to the cyclocross season...

I was happy to have recieved a trophy for 3rd place in the 2009 Cat 3 Iowa Rider of the Year series. I had quite a few missed opportunities in 2009 as far as road races and crits go, but was solid as a Cat 3 in the Time Trial, Cyclocross and Roller Race events on the IBRA calendar that I entered  Maybe 2010 things will go my way in all the disciplines... or maybe I will cough up my infected lung, curl up in a ball, and die so as to avoid this achy feeling.

New ride... sort of.

Well, with the Hawks ahead by 10 in the first quarter Saturday, I headed out for a 60miler on my new set-up, assuming that Iowa would easily beat Northwestern to keep their perfect record.  Speaking of perfect, the weather was sweet, especially for November.  I had no choice but to put some miles on my new 2010 Madone Red set-up...

Due to a warranty situation, I ended up getting hooked up with a 2010 frame to replace my 2009 that had cracked a bit.  Trek made plenty of improvements for 2010, like being 1/3 pound lighter, stiffer (more power transfer), and improved vertical compliance (less bumpy).  The cabling is more internal creating sleek lines.  I also like the duotrap speed/cadence sensor option that is built into the frame, not too mention the ability to utilize Shimano's Di2 electronic shifting.

Well, this set-up will give me the most advantages at criteriums that involve accelerating and cornerning, or road races with climbing and break-aways...but I can say that I had a nice ride.  Can't wait to tear it up next spring.

What I am good at and why...

Why don't I get ever really get into cyclocross the way I do road racing?  Can't help but to wonder about this, as I have yet to register for Jingle Cross Rock, just simply not feeling connected to this discipline.  So, perhaps a simple self-exploratory exercise will help... (feel free to try this as well).  Make a list of your 6 or 7 major competitive cycling disciplines, in order of satisfaction/enjoyment, with a brief explanation.

1) Roller Racing - I know, WTF?, right?  I appreciate the focused efficiency of indoor training.  No weather or vehicular distractions.  Just down and dirty training.  I set goals and enjoy analyticaly charting my results.  There is a 'science' to cycling fitness, and indoor training can be a precise way to target results.

2) Time Trialing - Most of my bike riding is done alone, so I essentially am always conducting tempo/LT workouts which are perfect for improving races against the clock.  I guess an odd 'perk' of being a solo-type rider. 

3) Road Racing - During the spring and summer, I do have great tuesday and thursday night road race simulation ride options in Muscatine and Iowa City.  These workouts combined with solo rides and racing  produce a respectable level of road fitness that I find rewarding.

4) Duathlon - Nice to take great bike fitness and then lay it out there against multi-sporters. My running is always weak, but I can usually finish first or second overall using my bike speed... it is fun to win.

5) Criterium - Not so good, the only time I get any practice at this discipline is during a race.  Ok, perhaps a bit when I sprint for stop-ahead signs.  I wish there was some sort of weekly crit training event... I spend way too much time pedalling a straight line. Criteriums that are basically road circuit races, however, are great fun.

6) Cyclocross - I have no group training options, so at a disadvantage that effects my results and motivation to train.  I have a low cold weather tolerance as well.  Races always go down the same way... I start pedalling, some people go faster, some go slower, I try and stay upright, slog through sand/grass/mud,  listen to my brakes squeak, talk myslef through the pain, collect my $10 prize,  feel good about entering, go home. 

7) Mountain Biking - Have to drive to Iowa City/Davenport to train.  The races/trails seem to always be rained-out.  Sort of fun to cross train on a mountain bike, but probably won't ever get into the single track scene.

Ok, how did my list compare to yours?  I feel better now that I have put cyclocross racing in perspective for myself.   I think the cyclocross racing in Iowa is awesome, and fortunate to have this discipline available as a way to maintain my fitness, yet just wanted to vent a bit. 

On the other hand, Coach Dave Ertl suggested in a recent post that November is the start of the pre-season training for spring racing... Now we are talking... that helps me justify this Cyclocross stuff... great training to put into the 'fitness bank' for next year.  Game on!

Psychlofest 2009

Well, I am still racing around a bit this fall, just sort of notched things down a bit to allow for a busier fall semester and training focus shift.  My newest fitness goal involves achieving a more well rounded physique, so I am hitting the weights pretty hard, keeping just enough bike fitness to be somewhat competitive. 

I don't have many local group training options, so I have re-constructed my basement into an elaborate pain-cave for workouts.

I did attend the 2nd Dice cyclocross event (results/info).  The guys that compete in cross seem to be pretty strong at it.  I surmise that cross has been around long enough, at this point, to have filtered out the roadies and mountain bikers who have tried it, but opted to take the season off due to dissapointing results.

 My results are sort of disappointing, however I thoroughly appreciate the training aspects of the races, so will continue to race a handful of times each fall.

There is a three way tie for 2nd in the Master's 30+ DICE series, so I am hoping to be able to enter the other two races in the series, and break the tie in my favor. 

This Psyclofest race is always unique. This year it included a very muddy and steep run up that brought most of us to a slippery crawl toward the end of the race.  Here I can be seen right after the terrain/grade forced me to dismount and begin slogging up the slope.

Vandecross - DICE Cyclocross series

Well, I think I had a good time at the Vandecross event in Moline, IL, not sure.  I can say I was completely wiped out afterwards, which, oddly enough, is reward enough to justify my attendance.  I always feel good after a hard race effort.

I decided to try to see how I could do in the Master's 30 + series this year, having gotten 3rd overall in the Cat 3/4 last year.  Watching the cat 3/4 race, I was sort of relieved, because the lead guys seemed to be really tearing it up.  Ron Bridal, Kevin McConnell and Jeff Bradley took the first three positions.

Cyclocross is a great workout and a very refreshing change from the road season.  Having said that, it can be discouraging trying to compete against some of these guys who just seem to be competing at a completely different level.  This might explain why only 4 people lined up for the 'A' race... the Cat 1,2,3,4 open.   This race paid out the most and was the most presitgious, yet maybe no one really felt capable of competing against the likes of guys like Brian Eppen.  Depending on who shows up, the top three paying places are usually taken by cyclocross phenoms, leaving the other 95% of the cyclocross racing population to ride around hoping to avoid getting lapped.  Well, that race paid back 5 spots, so they all got paid just for entering... nice.

Well, I ended up 4th out of 5 (masters 30+) and 6th out 10 (masters 30/40+).  The Cat 1/2/3 guys started about 45 seconds ahead of us, and the masters 50/60+ guys started about 45 seconds after us, so the results are a bit confusing.  Steve Bullerman won the Masters 30+, Bruce Grell won the Masters 40+ and Brian Eppen won the Open event with Nate Kullborn in second.  The guys in my race were in great shape and good competitors, so the series will be every bit as challenging and rewarding as I had hoped (ok, maybe a bit more challenging, but oh well).

mountain biking or cyclocross?

Not really a tough decision for 'roadie' types, including myself.  The Sugarbottom Scramble, which was slated to be my mountain bike racing debut, was unfortunately cancelled last week and moved to this Sunday.  Much to the dismay of the organizers, this conflicts with an already scheduled psychlocross race that is part of the DICE series...Old Towne Vandecross, in Moline, Ill (just across the river).

This scenario reminds me of why I have never taken to racing a mountain bike.  I would have to drive to a trail system just to ride, and the trails are often closed to preserve their integrity.  It also seems like a huge advantage to be familiar with the race course, a luxury that I would only have for the sugarbottom event. Having said that, I will plan on racing the sylvan island stampede next spring, just to see what racing a mountian bike is like.  Who knows, maybe I am good at it.

Well, I am contemplating not racing cross this season and doing other training , but don't think I have the inner will power to literally sit at home knowing others are jumping over hurdles, riding through mud/sand, and running their bikes up hills.  So, most likely I will be pegging it at the park this Sunday.

The main question for me is Cat 3/4 or Master's 30+.  The Cat 3/4 is 15 minutes shorter and pays out better, but is usually  filled with Cat 2/3 roadies who can't stand the possibility of being lapped (including myself), so they enter this shorter event, which also doesn't include some of those regional cyclocross phenoms that spoil the event by being virtually impossible to beat. This year that seems to be names like bailey, eppen, nichols, fitzpatrick, kullborn, etc.

Sugarbottom, DICE Cyclocross or bench presses in my basement...  hmm?

Fall workouts

What is up with Lance lately?...

He must be doing some major upper body cross-training.  I guess that sort of reminds me that this is a good time of the year to get back to the ol' push-up and circuit training routines.  It can be frustrating to try and maintain the same amount of outdoor mileage as in the spring and summer, so mixing in some upper-body work and indoor cardio routines is great for the mind and the soul.

Well, most likely doing the sugar bottom scramble mountain bike race this Sunday near Iowa City, IA.  No pressure there, as I have never raced my Mountain Bike before.  It is old and will probably rattle apart by the end of the race (my bike not my body).

Iowa Cross Season has begun.

I ventured up to the Capital City Cross Race in Des Moines on  Saturday.  I am glad that I went as I got some good training and technique tune-up. 

The course began with two barriers that resulted in a run-up situation.  I couldn't believe how winded I was from just walking up this hill during my warm-up...  There was also a sand trap area... if you hit the line just right you could breeze through it, but if you wavered (as I did every time except once) you ended up really having to grind your way through the last portion.  Then a really quick grass downhill that ended with a 180 degree turn onto pavement, that really got the brake pads warmed up (based on the burning smell I noticed almost every lap).

This part of the course ended up being my downfall, as my chain proved to be on its last legs and couldn't withstand the abuse caused by the power grind that was necessary immediately after that corner.

For my first race, the CX 3 event, there was a pretty noticeable gap of about 4 riders right from the start (Kyle Sedore, Mario Hernandez, Steve Robinson and Jim Cochran).  This was definately discouraging, however  with cross racing you never know what might happen, so it is best to just keep your head focused on riding as efficiently as possible.

My chain popped off  to the left of the front sprocket during an early lap after that 180 degree downhill switch back.  I tried pedalling it back on but it actually then went up and over the other side.  Crap... I lost a bunch of places, but got back on and tried to regain my position.  I exhanged positions with guys like Pete Basso, Lane Anderson, Matt Gumm and Chad Vandelune throughout the race and ended up finishing 5th out of 13.

Cat 1,2,3
My lower back was extremely sore from carrying my bike up that hill, but for an extra $5, why not see how things pan out in the 'main event'?  Ok, I could think of about 100 reasons, but I lined up anyway, as I was contemplating staying in town to race again on Sunday, and didn't have anything better to do.

I suppose this race was just about getting more experience and training as guys like JJ Bailey, Tony Nichols, Nate Kullborn, etc  were going to be next to impossible to beat out for the 3 paying positions.  I figure just get out and race, support the cause, give the crowd someone to heckle, etc.

This race started fast, and by the time the first lap finished there were about 5 guys establishing a serious gap(JJ, Tony, Nate and also Ryan Jacobsen and Paul Deninger).  Fortunately, I was still up for a great battle as Jerome Rewerts, Bryan Moritz, Lane Anderson & Matt Gumm were racing within my grasp. 

The crowd was getting into it, especially around the run-up portion of the course.  Bryan Moritz took advantage of an early beer hand-up, as I believe he might have been a little weary from attending the Dave Matthews concert with Chris Hansen the night before.

Unfortunately, after only a few laps,  my chain malfunctioned again on that 180 degree turnaround.  This time it locked up.  It took forever to 'fix' it.  Nope, it wasn't fixed, it kept slipping and locked up again just past the start/finish.  It took quite some time for me to get it back on.  All of the cheers of encouragement changed to sympathetic booze offerings, and suggestions on ways to cut the course to get back into contention. 
My chain was completly warped... it's time had come.. so I decided to drive home as I wasn't really thrilled about watching others race as I sat their with my chain between my legs. 

I am glad I went, as my body, mind and bike needed this event to set the stage for the rest of the season.  Unfortunately, I can't really race many more of those central iowa races, however the DICE Cyclocross Series is a great production, and going to be my focus.

Harvest Hammer Duathlon...Victory

I am happy to report that I prevailed victorious, winning the 2009 Harvest Hammer Duathlon in Morrison, Illinois.   This event included a 5k run followed by a 21 mile bike segment. The bike leg was 2 laps with rolling terrain, including a couple out-of-the-saddle inclines...RESULTS.

I tried to add some running workouts into my routine about a month ago, however knew that this was still going to be the weakest part of my race. As the run progressed, I kept my sights on the apparent duathletes, and even counted the gaps from time to time, basically hoping to limit my losses until I could get on my bike.

With about half a mile left in my run I saw the first cyclist whiz by me, Bryce Mead of Team Jelly Belly. Luckily, he was in the team competition, as this would have been hugely demoralizing otherwise. I tried to mark the duathletes as they passed me on their bikes while I was still running. I actually was having an OK run, so there ended up only being 3 competitors ahead of me as I got on my bike.

It takes quite a few miles to get adjusted from the running effort to the cycling effort. Basically, your heart rate is already pegged near max from the first pedal stroke, and the goal is to allow it to slowly lower back down to Lactate Threshold (sort of backwards). Once it eventually did, it was game on, as I was finally in my element.

I passed local Muscatine duathlete, Tim Armstrong, early on, however didn't see anyone else for quite some time. Nothing really to do at this point, except execute a solid time trial effort. Eventually I saw some small figures way up the road.

I passed Brian Parker next (who had an amazing 5k of around 17min.). It wasn't until the second lap that I overtook Steve Meek for the lead. This is where it got a little wierd, as he began to draft me. This isn't an officially sanctioned race, so this wasn't technically illegal, just sort of odd, considering the nature of the event. He wasn't right on my wheel, just sort of bilking a little relief within my wake from time to time, not a big deal.

I couldn't shake him until many miles later during the head wind section. I went to the far left of the road, and he respectfully stayed to the right. With a widening gap, things were looking good. Unfortunately, I didn't really know that I was the individual leader at that point, so I couldn't enjoy the moment.

Then the unthinkable began to happen... cramps. My calves completely locked up and I couldn't pedal. You have got to be kidding me? I did panic, then realized I could still pedal a bit if I kept my feet flat and slid back on my seat. I figured Steve would overtake me and began to adjust to being the 'first loser'. Miraculously the cramping subsided and Steve was still no where in sight.

I pedalled to the line and grabbed my popsicle stick. It had a '201' on it, which was a good sign that I had indeed won the individual event. Mission accomplished... I have been meaning to race this event for quite some time, and glad that I not only entered it, but was fortunate enough to have the strength to win it as well. Thanks to the organizers and city of Morrison for promoting a great event. (addt'l photos by www.mattucker.com)

Super-smoooth sneaky slog slope attacks

Iowa State Gravel Road Championships:

I decided to get the fall racing season started by trying my hand at some gravel road racing near Cedar Falls/Waterloo, Iowa. Racing on gravel is sort of an odd concept, considering there are perfectly good roads to ride on, however I wasn't feeling like a solo training ride, and knew gravel road racing was a gauranteed leg burner (slogging through gravel mile after mile really takes it out of you).

Bike gear plays a big factor in a gravel race. In fact a lot of people had two bikes with them, or at least two wheel options so they could make a last minute decision based on the gravel conditions and what their competitors were lining up with. I only brought one option... my cyclocross bike with cyclocross wheels, as I wanted to get some training on it.

This was a good choice for the 6 lap and 4 lap events (Cat 4, 5, women, single speed, masters, etc.) as most of them had traditional cyclocross set-ups, however everyone in the 8 lap event (Cat 1/2 and 3) had more of a super-hybrid set-up going on, with durable road wheels, even a set of zipp tubulars.

Ok, the turnout wasn't great, there were only four competitors in the first wave: Paul Deninger (Zoom Performance), Dave Lippold (All9Yards), Jared Osterloh (All9Yards), and myself. So, I ended up being the only Cat 3 that showed up to take on the gravel. The ref indicated that if I made it at least 10 feet, I would have the Gold state championship medal wrapped up... Ok, that shouldn't be a problem.

So, now the task was to see if I could have some fun mixing up with the other three riders. There were some rollers on the backside of the course, and huge slogfest of a hill at the finish each lap. After some attack/counter attacks by all nine yards, I could tell we were in for a long hard race. Paul didn't help matters by executing his patented uphill 'super-smoooth sneaky slog slope attacks'. They are so slow and gradual you can't even see them happening, however he slips further and further up the hill, and you can't do anything about it.

The dynamics changed when Jared's chain broke. That left three 'Time Trial Types' who potentially thrive in slogging situations that drain the power out your legs, to battle it out. I noticed Dave stalled a little bit on one of Paul's sneaky slog attacks, so when Paul hit it again on the never ending finish line hill I went with him and we had a good gap.

It seemed like me and Paul were going to be able to work together to take home some Iowa 'East Coast' glory, but Dave rocketed past us, a few miles later, using the slight downhill slopes to catch back on.

Lesson learned, as the rest of the race was painful, but attacks escaping seemed futile, considering the nature of our riding strengths, so we all basically just kept each other in check the rest of the race.

The race finished with all three of us hitting the hill together, and then it slowly strung out with Paul winning, then Dave, and then myself.

Man, that gravel eventually gets your bike very dirty:


That was a good workout, and I feel better prepared for any future events I may or may not enter this fall. I am still holding onto to just enough time trial fitness to try my hand at the Harvest Hammer duathlon next weekend. I really haven't been able to run, so the trick will be to see if I can catch up with everyone on the bike leg. That will be a fun occupation regardless, as I know having targets up the road will push my pace beyond what is usually possible.