Front Range Mountain Bike Series

I just saw this on the the ACA website.  It looks like Race Pace Promotions will be hosting 6 mountain bike events at a few locations around the front range.  They say the races will be short track and circuit length.  The first kicks off in Lakewood with a 3-mile circuit and, depending on your category, will run for 40-60 minutes.

There are five other races: 2 in Golden and 3 in Louisville (see schedule below). This is fantastic IMO. I look forward to getting a few extra races in and not having to travel 2 hours to and from.  Plus, they will be more spectator friendly, similar to CX races. 

I would like to see them expand to more than CX or Short Track lengths but, hey, this is a great start and I plan to participate as best as I can.

There should be more, in-town, MTB races.   Have you ever watched the world cup events in Houffalize, Belgium?  - In town, massive crowds, a cool mix of streets and trails.   I would love to see one in Boulder.

How Many Calories Do You Burn During a Day?

Check out the Calculator.  I built it on Google Docs for anyone to access.  Simply update the shaded boxes and find out many calories you burn during a normal day.  This formula factors your resting metabolic rate and your work lifestyle:  Are you a desk jockey or the star of The Deadliest Catch?

RMR Calculator

Friends Don't Let Friends Do Crits

I'll stick with the dirt!

More Power = Less Time: How much less?

Disclaimer: This is completely unscientific. The results compare some split times using my Garmin Edge 705 and Powertap. Undoubtedly the GPS distance is off by several feet in each of these. Regardless, it's fun to geek on the data.

I was doing some intervals up Lookout Mtn a few weeks ago and compared the Avg. Watts to Time it took to cover the same Distance. Below are the results:

You'll notice that it took me 8:02 minutes to travel 1.47m with an avg. power output of 294. The following two intervals I stepped up the pace slightly and demonstrated that I could cover the same distance in a shorter amount of time. Duh!

I then extrapolated the % faster data into a 2-hour ride to see what the impact would be, say, during a race:

So what? Just 3-Watts is meaningful over the course of an entire race. It may seem like a small improvement in performance but the results can be big!

The 8-Week Plan is Starting

Ok-here we go:  I'm starting the 8-week training block based on Chris Carmichael's, Time Crunched Cyclist.  The key principles of the program are as follows (in my own words - sorry Chris if I'm butchering this!)

1. Most of us have day jobs and families - cycling comes third 
2. You can be competitive on just 6-hours of training a week 
3. Intensity is the key - it's what makes this program work 
4. Rest is key- it's what makes this program work

Over the last few years I've managed, on average, 5-8 hours of cycling per week.  I simply cannot ride anymore without negatively affecting the rest of my life.  I've also found that I can have fun and be fit with this amount of riding.  No, I'm not winning every race but I'm competitive, having fun, and every once in a while can get a top 5 or even a podium.  

The first week will look like this:

Mon:  Easy Effort or 45-60min
Tue:   60-90 min with 3x10min Steady State (86-90% of FTP) Intervals with 5 min BI
Wed:  Easy Effort or Off
Thu:  60-90 min with 3x10min Steady State Intervals with 5 min BI
Fri:    Off
Sat:  60-90 min with 3x10min Steady State Intervals with 5 min BI or Group Ride for 90-120 min
Sun: 90-120 min Easy Effort

SS efforts are just below or at lactate threshold - something that should be able to held for a long time.  Over the ensuing weeks however,  the intensity will increase but the rest will be consistent with 3-days a week off.   

My workout today felt great if not too easy.  I need to be patient because soon the intensity will pick up and with the goal of peaking for the race in 8-weeks.

Battle at the Bear Registration is Open

It's a fun, early season race.  You can register HERE.

Specialized S-Works Stumjumper 29er Build and Weight

I've been able to put a solid 25 hours on the bike at this point.  Still, not as much singletrack time due to the weather but enough to get a good feel for the bike and the consistent sensations I get from ride to ride.  It's also built in final form.  I had a few items that needed updating after I picked it up from Boulder Cycle Sport - namely, cutting down the bars, swapping front derailleurs, swapping the seat, and fixing a shifter cable.


The Build

• SRAM XX Drivetrain 
• 39x26 up front with 11x36 in back 
• Specialized S-Works crank arms and BB 
• SRAM XX Disc Brakes 
• 160mm on both ends 
• Stan's NoTubes ZTR Crest wheelset 
• DT Swiss 240 hubs 
• DT Revolution spokes 
• Alloy nipples 
• Custom Rockshox Reba 29er 
• Carbon steerer 
• Carbon crown
• Easton Monkey-Lite Handlebars 
• Cut to 660mm (from 690)
• ESI Chunky Grips 
• Ritchey WCS Stem 
• 120mm
• Specialized S-Works Seatpost 
• Specialized Toupe Saddle 
• Crankbrothers 4ti Pedals 
• Specialized S-Works 2.25 Captain front tire 
• Specialized S-Works 2.00 Fast Trak LK rear tire

The Weight

• 20.5 lbs complete and with pedals  - Wow!  I've never had a bike this light. 

It's Just a Ride

Last Wednesday I did a hard workout doing 3x8 min intervals up Lookout Mtn.  I felt great and was able to complete the 2nd and 3rd efforts faster than the first - generally a good sign.  That afternoon - I knew a cold was coming on...sh*t!

I decided to take it easy and not push it so I didn't ride or workout until today.  I did an easy ride in Boulder with my good buddy, Dave who was just coming off a cold as well.  We didn't do anything epic, nothing super sweet, we didn't kill it - just nice and easy and we had a great time just hangin' out and breathin' some fresh air and catching up.  It's amazing how a bike ride can set things just right.

What a day

Saturday, I had the best day that I can remember with my family up at Devil's Thumb Ranch (if you haven't been there, it is FANTASTIC) and took our kids nordic skiing for their first time.  Wow!  They loved...we loved it... it was beautiful in every way.

Ward's "Bakerbars"

I thought a good follow on to the pancakes would be a link to Ward's "Bakerbars" on the Justin's / Titus Mountain Bike Team blog site.  Ward is one of Boulder's local fast guys and all around good guy.  I haven't tried them yet but I've heard from others they are delicious.  

Once I find some time, I'll make a batch and let you know how they are. 

ESI Grips

One of my favorite purchases last season was a pair of ESI Grips.  My buddy, Ward, turned me on to them at last year's early season, man-weekend in Fruita, CO. 

Here's the bottom line:  These are the only grips I've used that I can ride comfortably without gloves.  My favorite grips despite the cons.

Likes:

• They are light at 60 grams
• Comfortable 
• Good looking 
• Color selection 
• Once on, they don't move

Dislikes:

• Difficult to get on and off (likely have to cut them off) 
• The foam shows signs of memory (indentations) after about a season.  Likely will want to replace every season or two depending how much you ride.  

 I have smallish hands and purchased the "chunky version" which works well for me.  It has a bit more cush which I prefer.  I know Boulder Cycle Sport has them in stock or you can order them direct.  Give them a try! 

 

Johnny G's Famous Pancakes

Well not really famous at all but I think they're damn good! I have two pre-ride favorite foods: Pancakes and Oatmeal. I do pancakes if I'm going big and oatmeal for a shorter ride like a CX race. Below is my most current best effort recipe:

Ingredients:

• 2 cups whole wheat flour
• 1 cup oatmeal
• 1 tsp salt
• 1 cup plain yogurt
• 4 tsp sugar (or no sugar if using flavored and sweetened yogurt - e.g. vanilla yogurt)
• 2 cups milk (I mostly use skim but buttermilk, 2%, or whole are always good)
• 2 tsp baking powder
• 3-4 tablespoons butter (let's face it, the more the better)
• 2 tsp vanilla
• 2-eggs

Mixin' It Up

• Sift the flour into a bowl
• Add the other dry ingredients
• Separate the egg whites and the yolks - whisk the egg whites until frothy in a separate bowl- dump the yolks in the the dry ingredients
• Melt the butter in a small bowl
• Combine the rest of the wet ingredients and stir in the melted butter
• Combine the wet and dry ingredients and stir thoroughly
• If it's a bit thick, add more milk. If too thin, add some oatmeal.

Cookin' Time

• Let the mix sit for 15-30 minutes
• Set the griddle to 375ish
• Cook until lightly browned

This recipe will make about 15, 4-5 inch sized, high quality pancakes.

I keep the ones we don't eat and warm them up for the kids' breakfast throughout the week.

Enjoy! Also, if you have better ideas let me know.

Big Ride Saturday

Saturday, I was able to get away for a great ride with some friends.  More MTB time on the road.  It's interesting, I've got a lot more road time on the MTB than the road bike - go figure.  I met up with Rob Jason, Von, Tom, Matt, and Shep.   We did the usual Gold Hill loop.  Rob, Matt, and Von opted for the "THE double ;^)" as Rob dubbed it in the email.  Translation:  two loops to Gold Hill.  GH has a lot of climbing - from my home and back with just one loop it doles out 4,200ft of climbing.

The weather was nice, if not too warm, as many of us overdressed.  The ride started off with a more mild mannered pace than usual but that didn't last too long.  The last 60+ minutes to the top was full gas - at least for me.  Von and Shep led the group to the top at a pace that was too stiff for me.  I hadn't been on the bike too much given my travel and work schedule but surprisingly felt pretty good.  Rob, Matt, and I swapped the lead a number of times each time catching the lead wheel and trying to hang on.

As I said, I surprised myself but taking some good pulls and not getting dropped.  I was hurting no doubt but I felt I had more inside which was a good positive reinforcement for me.  I know Rob (and Matt, although I've never ridden with him before) is a stronger rider than I am so it proved to be a good test for me.

We bombed the descent back down to Poormans where the second lap was to to start.  A few fist bumps later, I was heading back down and they were off for another.

I'm having so damn much fun on the MTB.  I'm trying to decide if I need the road bike any longer.  Every time I throw a leg over the Specialized S-Works Stumpjumper 29er, I'm more impressed.  It handles great and just feels right to me.  I can't wait for the trails to open around here and be able report on how well it performs on trails I commonly ride. 

I'm going to start my 8-week, Chris Carmichael, Time Crunched Cyclist plan next week in anticipation of the Battle at the Bear coming May 8th.  I'll report more on the progress as it unfolds.  It will be interesting with the spring break family break, a NYC vacation,  and Philly travel.  Motivation will need to be high to pull it off!