Recovery ride done

AAAaaahhhh. Felt good to spin the legs. Legs were happy, heart/lungs also happy, lower back gooood, but a little muscle called the Levator scapulae on the left side decided to give me jabs anytime i decided to muscle with my left upper extremity while looking left at the same time.

Decided to take out the mountain bike as I was sitting in front of a computer most of the day watching the beautiful weather. Made my work quota, completing a report from this a.m.'s assessment so figured...let's check out the local trails, mellow style, for the potential of a night ride in the very near. I figure I should take advantage of having two sets of lights for the remainder of the week and go out with a sun on my shoulders before fil gets back and wants his Seca system back....man that was a killer system...may have to invest in one next year to augment my HID nightrider....maybe I should start buying lottery tickets or selling body parts on the black market to fund my "wants".

Recap on ride...just freakin awesome...local trailbuilders were up to something since I last rode it....all cut back...new routes...man just MINT. Quickly realized that I was out riding without notifying anyone...again...and took it super easy, especially with this little sucker punching lev scap discomfort. Feeling refreshed, I made my way out of the trail head with a grin and at almost exactly an hour I felt my ITB on the left knee and the hamstrings start to get angry...lower back thought it might join in as well.....guess this is why they call them recovery rides....stats:

1 hr 3 min....got my polar strap back...bye bye Timex..keep you for skiing/running
127 bpm avg hr...that's more like it 156 max
In zone 1 hr58 sec; below 2 min 51 s; above 4 sec......now That'S RECOVER RIDING EH MATT?
584 Kcal....soaking up some recoverite as I type
17.1 km....relaxing
avg spd 16.1 km/hr; max 37.5

Plan...check my email to see if a couple guys bit for a night ride tomorrow or Thursday and bring the bike to the cottage and see what happens :)

24 Hour Success

To be honest...I didn't know what to expect. I've been "training" and I use this term loosely...really just "riding" pretty consistently, on average, every second day and have logged a couple longer rides in prep for this 24 hour event, Hot August Nights. We had all the prep in place. Loaded up all my gear and with pops in the passenger side, headed out to Albion hills Friday a.m. Set-up camp at the PERFECT spot just after transition point and decided to settle in for some of the "local cuisine" at the chalet. Plan was to do a mellow pre-ride of the course and bumped into a few guys along the way. First impression......fast and FUN was bound to be after the pre-ride. Then...chilled in for the evening.

The next day was pretty mellow...slept in and started off with a McChico, normal pre-race mixing and watching Tanya Flemming do her amazing low maintenance prep of her solo site. No nerves.....just excitement as I lined up on the start. Thanks to Matt Spak who shared some valuable and most likely a PIVOTAL bit of advice regarding heat stroke aversion and off we went. Lap times were fast...I had a hard time slowing down because the course was just too damn FUN and FAST. I have to say the pops was a CHAMP when it came to support in the pits...everything from coffee on hand to fresh headbands washed and ready...can't say enough about this guy...he better stick around for a while, because after these results...a winning team :) for 2011..

So, I just kept riding...all night....16 hours in, a few coffee, plate of pasta, and numerous conconctions (sp?) of heed/perpetuum etc, and feeling good it came to about 4 a.m......pausing at this stage of the game is a potential game BREAKER...getting cold is the battle....pops was draping me with poncho liners, warm towels, jackets, hats etc....was about to pack it in...Pops had another idea...he was on board, keeping tabs with race results (honestly I was just looking to PB) and told me if I were to get another lap or two in (13) then I'd most likely come away with 6th out of 17 showing...my brain really wasn't in the "negotiating" mode and just took his word for it. So, donned with full finger gloves, warm-up tights (yeah...I said "tights), off I went to finish my last lap that turned into my favourite DAWN lap....perfect ending.

Handed in my chip, saw my placing as 6th and quite satisfied with reaching my goals of beating last years 10 laps and riding all throughout the night. This strategy was in my favor as the weather was super hot on Saturday DAY and Sunday DAY.....end result...6th place with NO chance of doing any better than that given 5th place who was secured by Stefan...very strong rider from B.C...shot the shit while riding trails all night, who finished with 20. 7th place also got 13 laps but rode right up to the 24th hour to achieve. My ride essentially was a sustained (with small breaks) 18 hours...look back on that and shake my head.

New goal........take the advice of the the honorable Mr. Spak and get a coach for next pre/season and see how far I can fly in this under 40 category??....a little concerned though....can I continue to take in my daily beer quota???? Check out these stats:

15 hours 03 minutes of ride time
avg 143 bpm (not bad...thats aerobic), max 219 (that's not)....this polar monitor......wondering about it...may need to go Garmin next year :)
In zone 11 hours 50 min; above 3 hours 1 min; below 10 min..that doesn't add up??
9781 Kcal
192.5 km according to the polar
avg spd 12.9 max 44.8

Currently...had an hour nap.....two beer in and plan on keeping the tops twisting to celebrate a great end of season placing....bar is now raised....shit....................

Next on the agenda...stay off the bike all week (maybe a couple days at least) and then have some fun with some playing on road and mountain bike in anticipation of a freaking great BBB with the boys Sept 5th in Muskoka's...a little buckwallow, santa's...some spots to test the tried and true Trance...btw...love that bike and am thinking keeping it for next season and just beef it up with some I 9's......back to beer ;)

Cyclist rear ended...first on scene

ADRENALINE!!!!!! I'm just leaving a satisfying consult with a client who will benefit greatly from a lateral compartment OA brace when I hear this eerie.....POP!!!!! The sound of a rear wheel being destroyed by a late series mini van. I "B-LINED" it across the road and hit the four way flashers not knowing what to expect. Luckily he wasn't too badly broken...his bike on the other hand....not so good.

The driver of the van who hit him was obviously in shock and was staying in his vehicle...probably from the fact that I was shooting non-verbals in a "DON"T FUCKING COME ANY CLOSER" kind of fashion....fellow man down..instinct. Of course, I didn't bring my cell phone with me....My first words were to the cyclist down asking him if he was ok...he was doing his own self assessment at this stage...we all know the kind....body scan...moving each joint...all's good....some real good road rash appears to be all as far as I know..

The driver of the van gets out..I point at him and practically yell....YOU HAVE A CELL PHONE?? CALL 911!!!!!...apparently this may have shaken him as he retreated back to his vehicle. He decides to move his van that was once protecting the down cyclist from traffic to the SIDE OF THE ROAD?!?!?!?!?! passing motorists are calling 911...everyone that asks if someone has called is retorted with a NO, please call...VERY IMPRESSED with 911 services...must have been less than 3 minutes until fire, police, and soon after ambulance.

So now that the cyclist seems to be stable and free from significant injury.....I comment on his bike....ask him how he likes the egg beaters and tell him that he is in the market for a new wheel set...humour was good ;) MOre chit chat....find out he is a soldier, knows my father and is aware I'm riding the 24 hour this weekend with my pops as support....this meeting was meant to be.....could have been worse. Glad to see it wasn't.

Lesson learned.....don't ride at dusk......toward the sun......just freaking dangerous. Man, I'm still vibrating from adrenaline....may need to change careers to paramedic ;)

Recovery ride?? MOre of a ripper!!

You gotta love a great training partner..the kind of guy that makes it literally IMPOSSIBLE to say no to any scheduled ride unless circumstances are absolutely dire or death is imminent. My plan was to just be mellow this week....that changed quickly last night when I got a text inviting me to a "recovery ride"...now we all know what this means....it means Fil was looking forward to taunting me on every hill and challenging me with some pace lines.

It's funny....much like back in my University days, discussing that we were just going to go out for a "couple" beers and behave always turned into an absolute tabacle (sp?)...this is like the "recovery" ride with Fil....It all went wrong/right when as I was unloading the bike and about to clip in we saw this fit dude ripping through town about 40 plus k....it was ON!!!!!!! We were hammering through town, maintaining visual with our target and closing in..first climb, Fil challenges and it's a freakin hammer fest :) This guys cut left and we kept on straight for our scheduled loop...never did see him again, must have chosen an entirely different loop.

So, this ride essentially became a pretty good tempo ride with some decent alternating attacks on climbs and some ~ 50 plus k/hr pace lining our last 12 k. Came close to getting clipped with a "wide load trailer"...instinctively dropped a few gears and tried to get sucked in to the draft...a few seconds too slow on the trigger finger and not enough brute power to catch up...Hear a nasty PING and got airborne following Fil about 2" from his rear tire in a tight draft when I hit a pretty nasty rock WHICH, Fil now that I know you know about this blog....you neglected to tell me about ;) and am impressed with the campy wheelset and fondriest frame for absorbing that one...did cause the bars to drop into a more "aggressive" mode though....could have been worse...great way to end the ride.

NOW...my plan is to stay off the bike...odds are looking good on that one...we'll see..STATS san Polar

Timex:
1 hr 30 min
approximately 50 K...I think
In zone 55 min
76% avg HR
94% peak
45% min
1494 Calories

100 K done..BRING IT HAN SOLO!!

The usual nervousness finalized my early morning decision once my youngest went down for her morning nap.....capture this moment. GOD I LOVE MY WIFE.....she has been so understanding and enabling me to get, at this point, thousands of KM of riding in this season. One more event to go and then it's time to transition into winter frame of mind...XC skiing :)

The decision was made to get 100 km in today, the dilemma was do I do it on my mountain bike to prep for next weekend or go for speed with the trusty Fondriest Mega plus....decision made to take the mountain for the specificity of training for next wknds 24 solo.

The ride was just MINT...best way to describe it. I chose to carry three bottles and a credit card, luckily, as about 10 k in I noted that I forgot gels/shots....quick bank machine and eyeballing all options for food etc on way out to Glenora Ferry. Effortless spin westward due to a nice moderate tailwind. Got to Glenorra ferry, travelled across and climbed up the hill to Lake on the Mountain for a bite and some coffee.......oasis........

Weather was on/off drizzle and as expected a mild-moderate head/cross wind the entire ride back. The keester definitely DOES not like to be in the mountain saddle for 4 plus hours..may swap it out beginning of next season for the WTB with a bit more cushhhhh.

Home, showered, recoverite, and minutes away from a beer..Stats:

Polar
1 hr 45 min - 47.6 km
Avg spd 26.9
Max spd 40.8
Timex
1 hr 47 min (bank machine stop)
In zone 26 min
Avg HR 66%....yeah that's right :)
Peak HR 83%
min HR 44%
Total Cal 1147

Ferry ride......climb up the mountain to "Lake on the Mountain"
7 min 34 sec - 2 km
avg spd 16.3, max 27

Sat on Patio, coffee and chicken pot pie......mmmmm SO tempted to have a beer...behaved

2 km back DOWN the hill

Return Ride
Polar
2 hr 53 sec
47.3 km ?!?! where was the extra 300 m? on way down
Avg spd 23.5, max 31.6
Timex
2 hour 2 min (slight adjustment to remove the MP3 from ears)
In zone 1 hour 26 min
Avg HR 72% Max86% Min 48%
1516 Cal

GRAND TOTAL issssss
98.9 km....grrrr I forgot about that when I rode it last year on the road bike.....need to lengthen
2663 Calories.....confirmed...going to get a beer.

Plan....NO riding until next wknd....maybe an easy spin on the mountain (rain all week...so road)
Have the pops come over Thursday night, watch the movie 24 solo and head out early Friday to set up camp for what I anticipate will be my best ever event to date :)

Road ride...1 wk countdown

Connected with Fil tonight for a bit of a roadie. While I was waiting, I decided to take a map out and look at some other loops that we could do..Fil shows up and some discussion about length of todays ride. Ideas about a century ride were tossed about and smirks were exchanged as we headed out..

The weather was pure and perfect for a great road ride. We decided to head out northbound, further north than our usual cutback east. Stumbled across a little town called Camden East, turned right and was met with continuous new pavement and wide shoulders. I kept thinking about next wknd and what I'm in for....sure, an 80k ride today with, really, minimal vertical and just shy of 2.5 hours of riding is just a few laps in a 24 hour event. Looking forward to testing my mental and physical limits.

Really, no exciting anticdotes or spiritual moments on this ride, other than the fact every climb felt pretty easy and Big ring got it's workout with the small ring feeling neglected...so much so, that I think it's developed a psychosis.....always love this time of year...leg power is there, recovery is so quick that "sufferring" is getting harder to achieve. That brings me to one topic of conversation that was had on our ride....Cyclocross....don't get it...was wondering if that might be the next bike to hang in the garage as this season is soon approaching. Also like the idea that while out for a ride, making lefts and rights are not dictated on whether it's paved or not....I think of it as a nice mediator between the road bike and mountain bike...not sure what antics would occur around 2 in the morning in the garage when they quietly dismount from their wall hooks and chill out to some of the garage tunes, but isn't that just better to let them deal with their issues on their own?? :)

Stats are interesting:
2 hr 30 min
76.1 km
30.3 km/hr avg....yummy
52.6 max
avg CAD 87; max 114(proves I'm not a true roadie..)

Timex.....can't wait to pick up my freakin POLAR HR strap from my buddy.....
2 hr 39 min start/stop time...inclusive of a phone call received by fils wife on my cell that she was locked out of house......thatta boy....ride kept on and was lengthened ;)
In zone 1 hr 15 min
77% avg HR
92% max....min 36%.....standing baking in the sun while fil speaks his foreign tongue to his woman
2275 Calories...replenished with recoverite, on 4th glass of wine(sister visiting) and some Pad Thai

Plan.......this is a tough one....have some invites for a Sunday night ride but it's supposed to rain on Sunday. I JUST CLEANED MY MT. BIKE and swapped out my cable housing with some cool electric blue....this bike is going to be tested in a week.....I'm thinking, rest this wknd...family time is priority. Maybe throw the camel back on with some tunes Sunday and head out for a 3 plus hour ride and maybe explore a little area called Parrot Bay, just for fun...and then, realistically....I'm going to stay off the bike for the rest of the week. Oh yeah, ordered this video called 24 solo about this guy (can't recall) who was 7 time 24 hour solo champ...should be good. Hope this comes early in the week. Back to my whine and discussion with a sis who I rarely get to share space with in my living room. PEACE!!

Pre-contemplative thoughts

Just cracked a beer after a productive day generating reports that comment of forces, frequencies and postures. Feeling a lot more comfortable with my home office scenario of late.....makes me wonder about why I choose solo events over "team" the last couple of years.....Hmmmmm

A little thought about plan of attack for prep for next wknd's 24. The body is feeling pretty tight...could be from spending hours in a static position in front of a laptop....hmm not practicing what I preach....again. The plan is to get a road ride in with Fil tomorrow night. He's jonsing for that 70 k loop out and back through Wilton...love the route and especially when there's a paceline. As i will be working from home tomorrow, the escape for a ride will be just what the good Dr. Fil ordered. This wknd is slated to be a family fest...my sister is visiting on Friday night and we are off to the folks Saturday night and my wife wants to check out a beach in Lansdowne on Sunday...I think bringing the bike TO the beach and riding HOME will be the plan for the wknd...other than that.....I'm thinking bike prep for the next wknd is par for the course.....from my experience last year.....this race RUINED me psychologically....don't remember when I craved getting on the bike....I think it was like a MONTH later...this time round should be different. Especially as we have a reunion in the muskoka's in a pimped out host's house/cottage September 25th....always a little test in nudging everyone's fitness and drinking levels...should be fun..on that note..time to "carb load" with a beverage :)