Birthday ride :))

It's inevitable...I turned 39 today which means I have one last season in the "under 40 category". A quick couple of texts to Fil and Shaun confirmed an afternoon ride to chase the rain. Decided to do a little route Fil and I like to call one of our "regular west side routes". Essentially the route will travel West along Bath road, North up County road 4 or 6..can never remember the actual number, straight north to the town Cambden East, a quick turn West along this mysterious road until we meet Yarker and then South until we hit the turn off to Wilton, meander towards Hwy 38, hammer south with the sketchy traffic until we meet the escape route to Unity and then Westbrook road..back to Collins bay and then reconnect to Bayridge drive for the return home. All in all, just shy of 80 k.

Legs are feeling unbelievable strong this season and the, almost immediate recovery post hills/attacks, is so new to me, it feels strangely foreign. Power is there when needed and really enjoy the ability to hit and maintain threshold for what seems like AGES..ok..enough stroking my ego..end result was a pretty good 30 plus k/hr avg spd ride that should have been but the last 10-15 k was done in cold and mucky RAIN...blech..

Came across a crew from KATC (Kingston Athletic Therapy) who also looked like drowned rats. Quick chat with a few of the girls in group identified they all worked together and ride together....niiiice....Good to get home, hot shower and a feed of Minos take out...mmmmmm

Stats:
Timex: 3 hours of "out time" inclusive of a flat tire with shawn and some pretty mellow pauses at some big turns...
In zone: 1 hr 1 min
Avg HR 142 bpm; Max 182
Cal 2476
Polar: 2 hr 38 min actual moving time...wow that's a big amt of "non-moving time"
77.2 km total distance
Avg spd 29.2
Max 56.5..this was during a flat terrain attack when Shawn took off, fil to follow and.....oh yes....I overtook and HARD;)
Avg Cad 89; max 112

Plan - get these little farts to bed, watch "the Kings Speech" with wifey tonight and, given the weather report...some cross training...running over the next couple of days.

Note, feeling waaaaaay more comfortable in the drops...may have something to do with the fact that I've "dropped" a few pounds around the mid section....turned 39 today and thinking this will be the best season evah in my history of Mountain bike racing....looking forward to this season.

It began easy and mellow...and then there was "DAN"

Loaded up with a bunch of Freakonomics podcasts and two bottles, one with Heed and the other with a 2 hour Perpetuum Cafe Latte, I headed out into an effortless tailwind north for an undefined route. Knowing the heavens were going to unleash the wrath of fury this wknd, I knew one thing...this ride would be more than 70 km..

It was borderline warm and the podcast was some chewy fodder for distraction. About 30 k into the ride this dude rolled alongside me and was pretty excited to come across another rider. He was trailing me the whole way from Kingston. The thoughts were going through me head...ok....just remove ONE earpiece....that way he may get the hint that I'm in a zone and want to keep it that way....nope....he kept on talking. I quickly determined this guys was a good cat and after telling him of my route, he didn't even hesitate NOT to join...liking him even more as the route that I was forecasting would be close to 100 k.

North on Hwy 15 we went. A couple rights a left and a final right and smack into a headwind we went. This guy all of a sudden starts picking up the tempo..It wasn't breakneck but definitely a good pull. I did my best to trade off the draft but have to say he pulled the majority of the way. All in all, a solid 87 k in 3 hours with the final 20-30 k being an all out hammer fest INTO a head wind. Tired...Easter wknd...relax...stats:

Timex: 3 hours 10 minutes, 3 hours 1 minute ride time
In zone - 1 hr 11 min
Avg HR 151 bpm; Peak 184
Calories 2838 cal
avg spd 28.8
max 56.9
avg cad 93; max 106

Parting comment...Kingston is FLAT...I miss SC...damn you tommy...

Running...so unatural...so uncalled for...but DONE

Was away MOnday and tuesday on training. Gym in the hotel was one step away from a health hazzard. Why don't hotels figure it out that if they actually had a decent gym and advertised it, even charged a small fee to use the state of the art facility, they'd build a solid reputation???

Anyways, weather was absolutely brutal and as a result decided to clock in for a run following a solid day of work. Just a quick 5 k at the onset of 4:30. Enough to quiet the mind but not the senses and am watching the kids, literally, rip apart the house...it just amazes me...Lauren is fascinated with taping things right now and Emma is just smitten with water lately..pouring water...soaking things in water....things that drive her mother NUTS..I'm just watching in amusement ;)

Not much of a blog...call it a snapshot of life..and life, my friend....is good :))

Did it and Mutha Nature behaved

The morning started off with all the signs pointing to a "red light" kind of day for a ride. Wind was RRrrriping and the clouds looked menacing. Pretty much ruled out a road bike. The plan was to meet up with a couple guys for a little out and back to some trail, with hopes of actually getting to ride some single track on the mountain bike. The usual thoughts were dancing through my head....naaaaah, the weather is too brutal....come on John you need to get out.....naaaaaaah...and so on and so on.

Finally, wife got home from her overnight with the girls and I started the routine of getting layered and packed some concoctions of Heed and perpetuum thinking a 3 hour ride would be par for the course.

Nothing much to tell....nice easy spin out with a tail wind all the way, dipped into trail to confirm it is way to early, especially with the amount of rain we had just yesterday, to ride in da forest. One thing that I'm REALLY PUMPED about is...the iphone app real radio....good quality beats :)) Free...so far..we'll see on next cell phone bill.

Got home, showered and packed up to head to T.O for the next three days of training. Just settling in with a decaf and pretty pumped for the next day.

Stats were normal kind of stuff...just over 2 hours of riding with just over 30 k in on the mountain bike.

Plan....feed my head with as much info as I can and perhaps connect with a few guys that are kicking around T.O. for a beer or two..no riding..get some cross training in tomorrow and next day

Nighty night..........

Pre-Season reflection

Wife is away for the aft/evening and the girls are hooked up with enough snacks to feed a small daycare while they entertain themselves on a couple rainy day movies. Thought this would be an excellent opportunity to reflect on this upcoming seasons races...yup, decided to call them races this year....last few years were enough "seasoning" to capture the expectations..no more excuses.

Well....recap. Spent the winter in the garage, almost RELIGIOUSLY, three times a week to the likes of spinning videos and some pumpin' electronica to keep the brain stimulated. Spent 7 days of riding in South Carolina, 5 road and 2 mountain, to confirm that my fitness is definitely "baselined". Been out on the road bike a handful of times, 4 times actually, since getting back from SC on April 2nd. Hmmm that means over the past 14 days I've spinned the cranks an average of every 3.? days....enough recovery..time to get back to consistency..now this is where it gets challenging..

Started a new job. Very excited about it. Training is cranking up, resulting in some travel and stay in T.O. beginning tomorrow night until Wednesday. Proves to be challenging to get some riding in..I know how it WILL get factored in in the future, but bringing my bikes with me to TO may not be the best way to focus during a training period (work training that is..:))

So, what to do...wife is away today...raining like manic anyways...returns tomorrow..around 11ish..Supposed to rain tomorrow as well 60%..whatever forecast. Plan, have committed two others (Shaun and Taylor) to join up for a little roll out and back a defined route for around 40 k of mt and road. That should be a 2 plus hour ride.

May 28th sping 8 is nearing quickly.....starting NEXT weekend...intro 4 plus hour rides on the mountain bike. Coburg loops might be a good option for this as the loops are situated for return to parking area for refueling. WOW, long note....need to get refocused.

Short term...ride tomorrow..cross train (run/workout) at hotel while on training in Toronto. Begin workdays with a road or mountain ride 8 am? and then hammer the roads until sundown with the new job....:) Yup that sounds like a good plan

Straight forward season....three 8 hour solos and HANSOLO..pretty simple right...all I have to do is stay on my bike and pedal faster this year...that should be easy

Running?!?!? Why not..

New Job, restful sleep and crappy undecided weather outside pointed to all things compressive with rebounding potential to kinetic energy a.k.a running. I recall atttempting this form of activity in past and have been frustrated with the results being blisters, tendonitis etc...so decided to tune into an electronic beats station and get a quick 5 k in..

Quick is an understatement. Avg 7 k/hr inclusive of walk first 3 and last 3 minutes of 37 total time. Heart rate confirmed as 127 avg as slowwwww :) Peak 143 bpm with a mere 375 Calories calculated. However....learn from lessons past....quads feel good, knees feel good, feet feel good, and am to adopt this quick workout on a "every second day" kind of ritual. Why? New job is home based with potential for significant travel. Will need to squeeze in these kinds of sessions to keep mind and body fresh. Pretty hard to "squeeze in a 3+ hour ride in.....save that for wknds and better weather for night riding :)

Countdown to first event is notable...Spring 8 just around the corner.....

Wicked videos ;)

My training partnah in crime purchased a GO pro head cam just in time for our trip to SC...I'll let the following links tell the story :)

http://www.youtube.com/user/bajaz140#p/u/5/Y6N7LfV4gvk

http://www.youtube.com/user/bajaz140#p/a/u/2/uli0BLxWp_M

http://www.youtube.com/user/bajaz140#p/a/u/1/UMAf_-Z2OKQ

http://www.youtube.com/user/bajaz140#p/u/4/ThLA0O_eZpw

http://www.youtube.com/user/bajaz140#p/u/3/qUGGPl0ZCE4

Headwind, Fil mechanical, Tailwind rescue

In that order...last minute Fil and I decided we should get out in the 12 degree weather for a little roadie with great plans in motion. Our discussion pre-ride confirmed I wasn't losing my MOJO...Fil ALSO feels let down on the road terrain since we came back from SC...DAMN YOU TOMMY for spoiling us with those days down south..it all pales in comparison.

Once we established that we wouldn't be climbing 2000 m vertical over the course of this ride, we settled in to our usual Kingston HEADWIND for the entire 25 k out. The difference is this....what used to be a sufferfest in the headwind was just a frustration that the road wasn't blurring underneath us...legs and lungs felt great.

We made the turn at Deer Ridge or whatever that crossover is...it's like a bermuda triangle in my brain..I can never remember the name...Deer something anyways..and Fil begins to slow down....a lot...quickly we assess the situation. It appears his rear end is seizing up..not his A*&, but the axle on his bike...Hmm a little extra resistance I guess??

Now the tailwind...niiice. Fil attacks a couple hills and I'm feeling pretty comfy to let him do it ;) and then it happened.. a weird Whhhiiirrrr sound and the rear end seizing up on him. Quickly assess the situation and figure best bet would be for me to hammer back to Kingston ~ 25 k and retrieve my car and come back for him. HAMMER... I DID...tailwind helping significantly, averaged well over 40 k an hour and back to the car with fresh legs and mind. Loaded up the car and shifted each gear at 6000 rpm onto the 401 to pick up the abandoned Fil waiting suspiciously at the Husky gas station. In true fashion, helater told me he got the gears from the staff trying to use the women's washroom.....he has strange urination habits.....like when we were in SC and he was informed numerously about the impending sexual perpetrator charge for public urination.....did it stop him then? OR when we were told to SHUT UP after whootin and hollering after a biiig climb....what does fil do...decides it's a good idea to go over to this badda bing bing's property and attempt a release of urine on his lawn....we quickly put that to a halt...only to see him travel up the road in PLAIN sight of the property owner that most likely had a shotgun ready to offload and skin us in his garage...luckily nothing came of that.....

All in all, turned out to be a short but sweet hammerfest (last 25 k anyways) feeling fresh and may judge weather to squeek in a post/pre work ride in..

Wow WHAT A WEEK or Rather WHAT A COUPLE OF MONTHS

I know that feeling.....it's what happens when you burst a bubble that releases any hint of stress that may be residing within oneself. Today marked the end of an era, if you will. I've worked as a Kinesiologist in acute to chronic care facilities for 14 years now with the last 2.5 years being what I would have considered an "ideal Job". Worked with great people and was provided the opportunity to create and grow services. It was a blast. Now, a new chapter....

Decided to mark my final day with a road ride. Quick text recruited another partnah for the ride. Shawn and I meandered through some rights and lefts north of the 401 to pump out a mello 60 k. Don't remember the last time I did a ride so effortlessly..the body and mind are connected :) Stats

2 hr 5 min
56.6 km
27 km/hr avg
51.7 max
89 avg CAD with max of 108
133 avg HR...that's right :) and max of 167.

Looking forward to organizing a regular ride twice a week for sure once I get my head around this new position. Things are feeling pretty good right now...just may have to grab a Keith's to celebrate :))

Plan....focus entirely on new job and plug in a ride on warm days..

Cold..Miserable....Wet ride :(

So, a little reality check. I thought after 5 solid days of road and 2 mountain rides in SC I'd be bullet proof right?? Well, turns out that isn't the case. I haven't increased my overall average speed and explosive power, or have I. Today DEFINITELY wasn't the day to evaluate THAT. What happened you ask...let me tell you..

Work was going smoothly....so smoothly that I ran out of things to do, productively, by noon. So, looked outside and decided it was a good opportunity to get a ride in. Headed out and tried to size out the clouds etc for wind/rain blah blah. Decided that I'd prep for a cold and wet one. Had a 90 k route planned, thinking I could handle this after SC...bike felt good under the feet and then it happened..Undecided weather changing from spitting rain to full on rain to NO RAIN and SUN. This translated to overheating to COLD to OVERHEATING. After stripping the rain jacket off for the third time I said F*&%^ it and kept it on for the remainder.

I chose a beauty route that essentially travels West along Bath Road and then right at Millhaven towards Cambden East, right at Cambden and then South along County road 6. Normally, I'd turn left towards Wilton and then meander back through 38, Unity, and Westbrook, but body and mind decided against when I reached the point of no return where it would be a 70 or 90 k ride...opted for the 70. T-spine still feeling it. I need to book a massage. Anyways heres the stats:

Timex:2 hr 41 min
avg HR 147, Peak 174
total Cal 2304

Polar:
68.3 km
26.3 avg spd
50.1 max spd
avg CAD 91
max CAD 104

Plan...ride with Molly tomorrow...clean my bike first though..it's a MESS

SC training camp summary

Well....what a trip. I was one of four individuals looking to capitalize on the smooth roads, warm temps, and terrain of South Carolina to get the jump on the season. Everything, except temp, was the case. We awoke to mornings of consistent fog and sub 10 degree temps to clip into our trusty road bikes for 5 of 7 road rides that consisted of over 400 k of climbs, attacks, and challenges of personal fitness levels.

Two Mt. Bike sessions were also done successfully which resulted in some eye opening climbs and descents of Dupont and Pisgah state forests. All in all......sleep was plentiful, food was considered above grade ( compliments to Fil) and climbing was far greater than expected.

The real question........how was my fitness? I think I did "ok"......;)

Great things are expected from this seasons as a result ;)

Plan......family wknd and recovery as we drove straight through last night. Clean up the bikes and get a road ride in on Monday. Btw.....fell in love with the road bike this trip.......may have to look into upgrading to a full carbon ride NEXT season. Oh yes....this will also be dependent on how well I do this season....if as well as I think.....full carbon cervelo is the LEAST I could do ;)