Singlespeed Gravel Grinding

The workout prescription for Saturday called for 5 hours singlespeed MTB riding with an intensity of Z4-5 on the climbs. When I read this, I realized that A) There’s no place in Memphis where I want to ride offroad for 5 hours, and B) there are no climbs in Memphis.

Luckily,the Ouachita and Ozark Mountains are not far away. I made plans to drive over to Lake Sylvia after work on Friday so I could get up early and complete most of my ride before the raging heat of the day was upon us (we’re in the middle of a heat wave- complete with daily triple digit temps by noon-ish). I called up Todd the Antique Gun Show, and we planned to meet at the lake around 6am.

When I arrived, Todd was already there on his bike- he’d parked 20something miles away at the Ouachita trail trailhead on highway 7 and ridden over. We started out of the lake area when Frank Webber John Karrasch passed us on his way in. We turned back to pick him up and headed back out.

Side note- Why did I think that was John Karrasch? For some reason, when Frank passed us, I though Todd said, “There’s Josh.” Then “Josh” turned into “John” in my head during the ride. John Karrasch has a beard, Frank has a beard, and in my head, they turned into the same person. I’m bad with names. Usually not that bad, though.

We headed west towards highway 7 on Brown’s Creek Road up and down a few small climbs until we finally reached Forest Road 124. It was a little bit of a beast of a climb with some grades over 15% and some slippery gravel that made SSing somewhat difficult. Once we were up most of it, we reached the intersection of FR 132 where Frank turned off to go back to his car. I continued on with Todd back to his truck to get a little more time and some cold water.

After the refill, I went back up the hill solo to take FS 132 back to my car. While none of the climbs back were incredibly long, there were plenty of steep spots that tested my will to stay on my bike rather get off an push. Two hours later, I was back at my car- final numbers? 5:15 ride time, 65 miles, and just over 6,000ft of climbing. Got some nice photos of the scenery, too, but since I’m laying around in a post-ride near-coma, I’m using my netbook, and the photos are on the other computer.

Come back tomorrow…

Edit: Photos…

Tough Choices

As some of my face-friends/fellow ORAMM racers noticed, The new, updated Outdoors, Inc. kit has made it’s debut…

(photo courtesy of Lightbox Productions)

Being the fashion-conscious individual I am, I am bothered by the prospect of wearing a black helmet with blue kit. After some searching (and Tour watching), I found that the company BBB makes a couple of nice, dark blue helmets, though I’m not sure which one I like better: the plain blue Falcon, or the Falcon “team” worn by the Euro-Pro Vacansoleil Team…

I’m not usually one to wear “team” apparel (from other teams), but I know from watching hours of Tour footage that it’s going to match my new kit. Also, I can channel thoughts of Johnny Hoogerland… the newest “tough man” of the peloton, who (in case you vacationed under a rock during The Tour) was knocked into a barbed wire fence when a media car hit his breakaway partner:

 

Of course, advice is what you ask for when you’ve already made up your mind. It’s always fun to ask the readers, though…

 

Interval Days

Yesterday (short interval day) started with a small breakfast, coffee, and Ryan telling me “your legs are starting to look less fat”  (like most men, he’s got quite the way with words).

I headed out around 6:15 for a half hour warmup before looping back to my pain cave- Lenow Rd. It’s not far from my house, and for this workout, is the best place I’ve got around here other than the long, flat river road in Shelby Forest (a solid 45 minute drive from my house). The workout is one I’ve written about on here before- 3 repeats of an 8 minute interval that starts in zone 3 and ends in zone 5. Despite my struggle to recover from heat exhaustion and dehydration on Sunday, I was feeling pretty froggy.

I generally felt great and seemed to be hitting my usual power numbers pretty easily, but once I was back home looking at Training Peaks, it seemed I hadn’t done quite as well as in the past. I also didn’t feel nearly as tired as I usually do. Not really sure what happened there, but coach & I ended up revising the day so that my second ride included some 1 min all-out efforts.

Me Gusta.

Today, the intervals were longer- two 20 min race pace efforts on the single speed. I took to the Tour D’ Wolf Trail since it’s got just enough small roller hills to keep the heart rate up.

Side note: a lot of locals HATE the TDW trail. It’s in the middle of a huge public park, and the trails are overused/abused on a regular basis. They’re rutted, mudholed, and re-routed enough times to be 10 feet wide in a lot of areas. However, I like things that are historically significant to the things that interest me. That trail was once the site for one of the biggest MTB races in the US. Some of the fastest mountain bikers from that era (the last TDW race was in 2001) have touched their tires upon that ground. Knowing that adds motivation to my ride.

I felt great again. Now I’ve got an afternoon spin and two recovery rides before the next two days of long distance heat torture this weekend.

Rough Start

Sunday, I kicked off the killer training week with 6 hours riding the MTB (mostly) on the road. It was hot. I’m not one to complain about heat, and, well, I’m still not complaining, I’m just making the general statement that, during the course of my ride, it went from  “hot” to “really fucking hot.”

There was nothing special about the route- I rode through Arlington, Gallaway, Lambert, Oakland, once around Herb Parson’s Lake, and then back home through Germantown. Sometime before hour 3, I realized that I was overheating, and the EFS powder in my camelbak was not sitting well. I stopped at a church and tried diluting it more and hosing myself down, but it never really improved. I’d thought before that I’d just mixed it too strong, but I’ve come to realize that it just doesn’t agree with me.

I also realized at the Herb Parson’s Lake trail that riding a rigid fork over the root beds after 3.5 hours of road riding sucks pretty bad and spent most of the lap dreaming about my first ride on the RDO. Before hitting the road again, I hosed myself down once more and was off to finish the last hour & a half of the ride. I knew soon after that I was pretty far past being able to cool off, and that my only hope was a dark rain cloud in front of me, but I seemed to be tailing it by a few minutes.

The last hour was pretty brutal. My brain was boiling inside my skull, so I was feeling incredibly loopy. I thought about calling for a ride home, but wasn’t about to admit defeat. Looking back, I’m surprised I was able to find my way home. I did, though. When I walked through the door, I immediately went to take a cold shower. Me = 1, Heat = 0… I think.

I felt bad the rest of the day. I felt bad most of Monday. I’m also stoked that I gutted it out. Whatever doesn’t kill you & whatnot…

The remainder of the day was spent mostly laying around in compression tights drinking ice water, eating the lasagna that Ryan made, and taking photos with random large objects brought over by one of Ryan’s teammates who is getting ready to move to Germany. He took the gun back, but left us with an interesting object he’d found on the side of the road during a ride…

 

 

Next on the schedule?

Monday- recovery/chiropractor
Tuesday- short intervals
Wednesday- long intervals

 

 

Training Rabbit Hole

After botching ORAMM, I was tempted to disappear into the woods of Pisgah NF with my bike, live off of insects and berries, and not emerge until I was the most fierce off-road cyclist in existence- somewhat like Beatrix Kiddo shipping off to train with Pai Mei in Kill Bill. Seeing that I don’t like the taste of insects, and I’m not sure whether or not a Kung Fu master of any sort lives in the forest, I resolved myself to driving home and discussing my lofty training wishes with my coach. After a few recovery days, he finally sent me the message, “Your Dojo is ready ;-)”

So, starting with 6 hours tomorrow, my next 8 days in Training Peaks totals up to 26 hours of riding.

I’ve churned out some tough weeks this season- including some 14-16-18 sets of 3, and everything has generally gone well. This will be a test, but I’m confident it’s one I can ace with plenty of food, rest, and maybe a trip to Lake Sylvia for some forest roads next weekend.

 

 

One Lap of Memphis

With the recent mid-season lull in racing, training has ramped up to 14, 16, and 18 hour weeks of a mix of group rides, intervals, and long endurance rides. The feather in the training cap was yesterday’s One Lap of Memphis, a charity group MTB ride that visits each trail in the Memphis area in one long day in the saddle.

Since Ryan hadn’t ridden a 100 on his MTB, and the course is, as far as 100s go, an “easy” 100, it was the perfect introductory opportunity for him. I took it upon myself to pace with him to make sure he didn’t go out too hard, eat too little, or finish too slow.

Almost 40 riders started out from the ride organizer’s house in Lakeland and headed towards the short, steep Lakeland Trails just a few miles away. We rode near the front and hit the trail in the first 10 or so people. Unfortunately, Ryan had a mis-shift and stalled out on the first hill. We’d decided ahead of time that in case of a mishap, we’d meet back up in the parking lot after the lap, so I continued on at a steady pace. Ryan ended up catching back up to me at the end of the lap when I stopped to tighten my headset, and we hit the road with a group of about 20 people to paceline out to Herb Parson’s Lake.

At Herb’s, we entered the trail a few seconds behind a few hammerheads that were chasing Boomer Leopold. We had a nice group going through the woods when Ryan had a stick jump up into his rear derailleur. Luckily, the derailleur hanger did its job, and, after a quick replacement, we were back on our way.

 

The group thinned out a lot on the next road section, and we entered the Collierville gravel greenline feeling good. The flat gravel was a little monotonous, but would soon get much more interesting when it ended at 4 wheeler trails for the last couple of miles to Houston Levee road. Even though the trails have seen relatively little rain lately, the trail was rutted out with hub-deep water/mudholes. Some were rideable if you could balance on the middle berm between ruts without losing a wheel into a rut, but others were giant holes that forced you to hike-a-bike in the thorn bushes next to the trail.

Eventually, we made it out to Houston Levee road. Our drivetrains were covered in mud and sand, so my first priority was to find a way to clean them off. A mile or so up the road, we found a hose spigot behind Canale’s grocery store and washed the debris from our drivetrains. The next “trail” after a few more miles of road riding was the unfinished greenline paralleling Macon Rd. It’s basically an old railbed with the tracks removed. Further in town, it’s been finished and paved over, but from Shelby Farms east, it’s somewhat loose and very overgrown. We passed a lot of riders who were being broken by the extra few watts required to push through the rock and plants and found the turn-off to the last section of singletrack before the mid-ride aid station.

EDIT FOR CLARIFICATION: At Germantown Parkway, we also passed some guys who were much faster than either of us on a good day, but had stopped at a nearby pizza restaurant since some in the group had run out of water. The restaurant owner was apparently gracious enough to let grimy MTBers in the store (I heard they tipped well). I’m not totally clear on if/when we passed each other again because I saw some of them at the aid stop, some of them left the course around that point since they’d ridden to the start from their homes ~10-15 miles away, and I think that Ryan and I were 4th and 5th to finish.

Other than a little hike-a-bike through a gully, that trail (Shelby Farms North Blue trail) was generally uneventful. We rolled in to the rest stop and took a little break to refill our water, eat some snacks, and lube our chains before heading back out for a steamy lap of the Tour de Wolf trail before moving on to the Blue of the Wolf River Trail. The next real challenge was the yellow trail, which was hit hard by the recent spring flooding a few months ago. The flood washed some trail out, knocked trees down, and covered much of the trail with seemingly bottomless amounts of powdery river sand. The south part of the trail was passable in most places, but the north end after Walnut Grove was in rough shape. With all of the sand hiking and detouring around trees, our average speed was 4mph for those few miles.

Once we reached the next road section to get to Stanky Creek, we knew that the worst was behind us. At Stanky, we refilled again (I had my first Mexican Coke… damn, that’s good) and went out for our last piece of singletrack before the finish. Ryan entered the trail ahead of me. I could tell that he was starting to feel the effect of the long day in the saddle by the amount of speed he was scrubbing down the hills. About halfway through, I took over the pacing to try and encourage him to keep off the brakes so we wouldn’t have to work as hard to get up the subsequent rollers.

Soon enough, we were back on the road and covering the last 6-7 miles before the finish. We traded pulls until we caught up to a couple of riders a couple of miles out. I was indifferent and figured we’d just ride in with them, but when one of them took a stupid turn into traffic on Germantown Parkway and the other jumped around us to catch up once traffic cleared, it was obvious that they wanted to finish ahead of us. Being the competitive-natured individuals that we are, we gave them the roadie treatment. Rather than chasing them wildly, I paced us steadily to their rear wheel, where we rested briefly until we reached the bottom of a hill and attacked around them and held the hard effort until the final turn, where we looked back to see that they were nowhere in sight. Ryan and I pulled into the finish at 9 hours and 45 minutes.

 

We cleaned up, socialized a few minutes, then headed home to relax and eat some Mexican food before laying around and watching the Tour for the remainder of the evening. I’m very proud of Ryan and happy that I could help him get through such a tough day.

Ride, Recover, Repeat…

You gotta love having a coach that occasionally assigns training intensity as “ripping”… as in, “2hr fun ripping SS ride.” Friday morning, I woke up early and went to Stanky Creek, where I was reminded of how much flow Stanky Creek does not have. I still made it around a couple of laps, but I think I’ll take that workout elsewhere next time and cancel my tentative plans to attend the TT/XC race there next month.

Saturday morning, the Memphis Hightailers held their annual Red, White, and Blue ride. Interesting bit of “history” for you- The 2006 RW&B ride was my 2nd or 3rd real bike ride ever, and I gutted through the 64 mile route (at least doubling the mileage of my two previous rides) on 4 gels while riding a Trek Navigator hybrid bike. Thanks to the Warthogs for helping me through that one…

This Saturday, Ryan and I did not attend the RW&B ride. It seemed silly to spend $90 (45 each- not for a charity) to do a ride we’d have to ride/drive a good distance to when we have the Trinity ride nearly out our back door. So, at 7:30, we showed up at the usual meeting spot… where no one else showed up. Well, almost no one- we decided we’d ride the route alone and picked up a couple of stragglers along the way. They drafted us whilst talking obnoxiously about training zones  for the first part of the route, so once we were out of the suburbs, I picked up the pace to “STFU” intensity (with Ryan’s help, of course). We continued to throw in small attacks/hard pulls until they decided they’d turn off at the short cut spot in the route. Ryan and I continued our efforts all the way in to Arlington, where we stopped to refill our bottles then cruised home.

After lunch, we laid around with the dogs to watch the opening stage of the Tour while I laced up my new race wheels- Crest rims, DT Swiss Aerolite spokes, Prolock brass nipples, and Hope Pro II Evo hubs. At 1630g, not the lightest build in the world, but strong enough that I won’t kill them in one season.

P.S. Marley was over for dog-sitting. Indy has a new best friend. Or pillow… haven’t figured that one out yet.

I thoroughly enjoyed getting to ride/spend the day with Ryan. Our work/training/racing schedules have been so different lately that it’s been rare for us to spend an entire day together, so Saturday was a refreshing departure from the usual routine.

Sunday morning, I left out early for 5.5 road hours on the MTB. I’ve put Small Block 8 cyclocross tires on it, so I can roll a lot faster than I was with the wider/heavier MTB tires. It was warm out, but I’ve got a great mid-ride water stop at the Shady Grove church in Fayette County. They have an ice-cold well water spigot that is incredibly refreshing at nearly 3 hours into a long ride.

 

Bonus points to anyone who can tell me what’s missing from my bike in the above picture…

After the ride, we had some all-you-can-eat sushi and followed it up with more laying around/napping/Tour watching. Today, we polish off the long weekend with some Tour, a recovery ride, and an afternoon 4th of July party at the house of one of Ryan’s teammates. Perfect weekend? Pretty damned close.

Slice of Life

Since Ryan has been away racing ToAD in Wisconsin, I’ve taken to trying to keep myself busy. I generally have just been riding and tinkering around with the bikes- especially the Jet9. After mentioning in my last post that I wanted to sell it and get an RDO, I was immediately contacted by Scott, the incredibly nice guy who gave me a tube back at Cohutta. The Jet now has new home as a pimpin’ new ride for his wife.

Also, I’ve placed the order for the RDO and generally planned out how it’ll get built up…

 

It’s not all about bikes, though. I’ve also been moonlighting as a hairstylist…

 

This weekend didn’t go as originally planned. The Hamilton Creek 50 was rescheduled due to heavy rain on the trails during the past week. Big kudos for the promoter for stepping up and doing the right thing to preserve the hard work that is put in to creating and maintaining a trail system. So, instead, I stuck around for an ass-kicking weekend of training.

Saturday, I figured out that “Brickhouse” is starting to mean more than the fact that I’m stouter than your average lady on a bike. This whole training/patience thing is starting to have tangible results in both racing and at the Saturday morning world championships (A.K.A, the Trinity ride). It was a hot hammerfest, but I managed to stay with the lead group. The most noticeable thing? My top end is not incredibly high. What I noticed after that? What top end power I do have just doesn’t quit. If there’s a surge or an attack, I can’t immediately match it. I can, however, fight right back in to the group as everyone is fading/settling. It happened repeatedly today. Unlike my training in the past, I finally feel like I’m on a fvcking solid foundation.

Brick by mother-effin-brick, I’m getting faster.

Today I hit the road on my A9C for 5 hours/82 hot, awesome miles. I decided to put some Small Block 8 CX tires on it so it wouldn’t be quite as slow-rolling. Matt went with me, kept me company, and was nice enough to pump my tire up a couple of times when the tube sprang a slow leak. It was painful, but my MTB legs are coming around quickly…

 

 

Now you know…

This weekend, while Ryan was racing the Smith and Nephew Omnium in town, I took to the road for some solo training time. Honestly, after hearing Saturday race reports from my former M&B teammates, I don’t think I’ve ever been so glad to be NOT road racing. I am, however, happy to be heading to Nashville next weekend for the 50 Miles of Hamilton Creek. Being a smaller, local race, I’m more just rolling it into my normal training schedule in lieu of the usual interval/endurance rides.

This weekend, though I didn’t race, was actually quite the learning experience. Well, Saturday was just a reminder…  I went out for 2×20 intervals. At the beginning of the 1st one, I was feeling amazing, and had to keep reminding myself to back off so I could maintain the same pace for the entire 20 minutes. As most good 20 minute intervals go, the pace went from feeling easy(ish) to being pretty damn hard for the last few minutes. Ok, maybe a little too hard.

I spun for 10 minutes before my 2nd interval, hit the lap button on the Garmin, and ramped the wattage back up. Err… at least for a minute or two. Within the first five minutes, I realized I’d torched my legs, and ended up with a 20 minute average power that was less “zone 4” and more “exuberant zone 3.” Oops. Guess I need a little more practice on that one…

Sunday’s ride was equally as eye-opening. I’ve started using my geared MTB for my steady endurance rides, so I headed out for 3.5 hours of steady riding on the road. I realized over the course of that 3.5 hours that I’m horribly inefficient when it comes to riding my MTB in that manner. My pedal stroke is not very smooth, and my power output is surprisingly lower. I’m guessing this is a big part of why I’ve been experiencing cramps and unusually high levels of fatigue when racing geared.

And yes, peanut gallery- the fit of this bike is nearly identical to my road bike. I’ve taken many measurements and done lots of tweaking in order to duplicate it.

While my training experiences over the weekend have left me tired and sore, it’s always encouraging to discover specific weaknesses like I did in the last two days. I learned this from Saturday morning GI Joe cartoons…

Back to Business

The week off after Mohican was a fun one. I bathed my soul in alcohol and didn’t ride much- which is essentially a great time… until it’s not. Monday night, we polished off the week of not giving a f*** by hanging out with coworkers at Flying Saucer, where I wing-womaned for Kenny (successfully, I might add), and Ryan broke his iPhone

(more on that in a second)

The next morning, it was back to being serious. Intervals. Thousands of them. Ok, maybe just 3 really hard ones. I felt like breaking the cranks off of my bike, which is a great thing on your first day back to training, because it indicates that you rested as hard as possible. Wednesday, I decided that since I have a fancy powertap wheel and the rigid fork on my geared A9C, that I was going to start doing some of my long, steady rides on it rather than the road bike. I figure at some point, I’ll be racing it long distances, so I might as well train on it more often as well.

Oh yeah- remember the broken iPhone? We fixed it last night. I say “we” because Ryan ordered a screen, took the old one off, and installed the new one.

 

All the while, I was sitting at my computer providing life-coaching services to Matt via Facebook. Apparently, everything came apart OK, but when it came time to  re-install the 500 thousand teeny electronics screws, Ryan started to get really frustrated. Like any respectable man, he throws things when he’s frustrated, so when I heard the sound of something hitting the wall from the other end of the house, I figured it was time to step in and offer up my dexterity and patience…

It eventually all came together, and, sometime around midnight, we got to sleep.

Looking ahead? Well, the Smith and Nephew Gran Prix Omnium is this weekend, and it includes the State Championship crit. I was initially planning on poaching the crit, but then realized that I didn’t feel like ditching a week of training focused on my endurance endeavors just so I could gun for another white TN Champ jersey to add to my overflowing  collection (smirk). So, instead, it’ll be more intervals and more long rides on the MTB…