Como Street Century

This was not a big week for mileage as I didn't have that many opportunities to ride. I was just shy of 200 miles for the week. On Saturday went out for an easy 40 miler and enjoyed thoroughly.

On Sunday I did the ride above. It was the first time I tried this loop and I think I will include it in my repertoire. I left my home and got about 32 miles 1,800 feet of gain before joining the Como Street ride. Como Street is a fast paced ride about 35 miles and 2,000 feet of climbing. A lot of local pros show up and keep the pace high. It was fun to run into people I know from the local racing circuit. I ran into Kristy, Ethan, Patrick and Sean. I did get dropped but I might be able to hang on as the months go by. Then it was back to Huntington Beach in reverse.

It is 100 miles with 5800 feet of climbing with a really good fast paced section in the middle. It's a winner.

On My Commute today..

By now many of you that commute on the 5 freeway might have heard of this story but I was there. My commute has come under siege over the last couple of days.

First the Tour de France is on and is keeping me up late --even with all the fast forwarding of the commercials. I love DVR. I can take 5 1/2 hours of Tour coverage and condense it down to 4 hours.

Second the Marines are holding a Combined Arms Exercise (CAX) and they have closed the bike path from Las Pulgas to San Clemente via San Onofre campground. This crises was resolved when Caltrans allowed cyclists to travel on the 5 Freeway from Basilone Rd to Las Pulgas.

But today was totally unexpected and could not be planned for. A Von's truck over turns, flips and comes to rest in the shoulder (bike lane) catches fire and sets off a brush fire in the process. News sources say the accident happened around 5am.

I got on the 5 freeway at Basilone Rd heading south just before 7am on the shoulder of course. I could see a huge back up of traffic. I think to myself this is cool I've never been on the freeway on my bike on this section. Trucks are lined up all along the right most lane as far as the eye could see. I continue south and enter the weigh station. The truck drivers must have thought I was nuts. Out the other end and keep heading south.

You would be surprised how many people are poor planners. They go past San Clemente and don't get gas and now they are running out of gas on the freeway. So now there are numerous cars on the shoulder out of gas or overheating. In addition, there were the drivers who thought they were too special to wait in traffic and think they can ride the shoulder. Ok if there has been an accident and everybody is stopped don't you think you should leave the shoulder open for EMERGENCY VEHICLES to clear the accident so that you Mr and Mrs Special can get to your ohhh so important place.

All the things above went on for a good 19 mile stretch of the 5 freeway. Finally, when I arrive at the accident site all but one lane is flowing. There are a dozen of emergency vehicles and at least 40 personnel. It was quite a sight. It sure made for an interesting morning.


I can't explain it any better than the professionals can so here you go. Click on the link for KUSI coverage of this accident.

By the way have you subscribed to my blog yet?

Week End Totals

My training for Furnace Creek 508 is coming along slowly. I ended the week with:


22,000 feet of gain
410 miles
15,000 kjs
28 hours on the bike

I happened to be in Encinitas on Saturday training a client. It felt strange to be at my work location on a Saturday. It felt even more strange to be in the store and not working. After training my client, I went for a hill workout on Torrey Pines. For those of you reading my blog for other parts of the world it is 1.4 miles (2.3km) 400 feet (122 meters) of gain with an average grade of 5.4% The first 1/8 of a mile is really shallow. My plan was to do 15 repeats and call it a day.

On one of my repeats (11th) I was passed by someone so fast that it startled me. I reacted instinctively and jumped on their wheel. It wasn't until I got on their wheel did I realized that I didn't even do a check over my shoulder to see if another rider was coming from behind. Once on their wheel I noticed it was a girl. I was really working hard to keep up with her. She was in her big ring and probably her 23T. She had a good cadence going and I was "under pressure" as Phil Liggett says. We weaved in and out of the other riders on the climb and eventually I got alongside her. She was working too hard to stay in the big ring and eventually faded. When it was time to sprint over the top she was tapped out and downshifted to small ring -- which of course caused her to spin wildly and without power.

I thought I would tag along and find out more about her. Turns out she hadn't been riding long. I think she might make a good racer. She obviously has plenty of power to climb and also on the flats as I noticed later.

I also ran into John Martinez MD with Coastal Sports and Wellness Medical Center . Dr Martinez and his practice sponsored my Two Person Race Across America team in 2007. My partner Rick Shulze and I owe Dr. Martinez a huge thank for you for his efforts. I remember my crew chief and girlfriend, Brandy, calling him at all hours of the night and day seeking medical advice for the issues I was experiencing. His support was essential in our success. Thank you John!

Check them out!!

From their website:

Coastal Sports & Wellness Medical Center of San Diego provides high quality primary care, sports medicine, chiropractic care as well as sports massage, acupuncture and personal training for athletes and active patients with a focus on lifetime health using a comprehensive team approach.

Here are just a few of the services they provide.

Sports Medicine and Chiropractic
Sports Massage
VO2max and Lactate Testing
Sports Performance Programs
GRAVITY Training Sessions
Indoor Cycling Classes Cycling Performance Center

TT Effort new PR

Averages and Max readings




Peak Power

About once a month I try to hurt myself and do a 20 min TT to see where my fitness lies. The day is randomly selected with varying circumstances leading up to the day.
For those power junkies out there here are the numbers leading up to this test.

Sunday over...... 4000kjs
Monday........... Rest
Tuesday.......... Rest
Wednesday........ 3400 kjs (Two AM/PM commutes 8 hr work day in between)
Thursday......... 2400 kjs (One AM commute and one lunch time ride 5hr rest)
Friday........... 1100 kjs (One AM commute data taken from this commute)
_______________________

...................10,900 kjs
(not including the return trip on Friday's PM commute)

It should be known that when I commute I get barely five hours of sleep a night. I JUST CAN'T fall asleep. So most of these miles/hours/kjs are done with very minimal recovery in the form of sleep.

Anyway the numbers aren't bad. Over rolling terrain I averaged:

25.81 MPH
231 watts
92 Cadence
3.27 w/kg

Let's see what I average in another month.

So who said you can't get 9,000 feet of climbing on the coast?

I couldn't go out to the mountains last weekend. So I thought I would check out the hills that shoot off of Pacific Coast Highway. I rode down from Huntington Beach to San Clemente. I was determined to get a 100 miles in and at least 7K of climbing. I ended up with 100 and 9K. In a 58 mile section I got 7,700 feet.

On my return trip I went up as many hills as I could take directly off PCH. Let me caution you and tell you that this was NOT an easy ride. Most of the hills were at least 10% grades with others significantly more. This ride is NOT for the beginning rider.

I started with San Salvador in San Clemente. Very steep

Then Palisades Dr to Bienvenido and some other dead end street. Very steep

Pacific Island Dr both sides. Steep

Nyes Place continue on Balboa. Very Very steep 1 mile section over 20%

Summit Dr and Bluebird Canyon. Very Steep

Alto Vista gated community. Steep

Newport Coast with Vista Ridge Steep.

At the end of my ride I was treated to about 15 miles of headwind. Good way to finish a hard day on the bike.

I commuted today. My wonderful girlfriend, Brandy, was up at 4am with me getting me ready to get out the door. She made coffee and a light breakfast and I was off. She really is the best at taking care of me.

Ticia if you are reading this you should be riding your bike. Get out and ride your bike!

All for now.

Not feeling it today...

Last week I completed my longest week of miles since my initial base period. Late November and December of 2007 I began a base building program to get ready for my first few events in January 2008. LAST WEEK I COMPLETED 429 MILES. I'm feeling it now. Typically, Monday is a rest day for me. I took my rest day as planned.

Today is Tuesday and I felt exhausted after my usual 6 hours of sleep. I awoke at 4am and just couldn't see getting a productive day of training out of it. I felt exhausted and my legs were still aching. I was supposed to commute today (100 miles round trip). I will listen to my body and take another rest day.

I will resume commuting (training) tomorrow Wednesday. This weekend is the 4th of July and since I would rather be riding my bike than just about anything else during the holidays ---I'm going climbing.

All for now. MAKE SURE YOU SUBSCRIBE TO MY BLOG AND YOU WILL GET ALL THE LATEST NEWS.

Training update for Furnace Creek 508

I have extended my commute to 50 miles each way. The graphs are above. I few more rollers and a good little hill on the way back to the car in the evening. You can see that on the elevation profile graph (exact opposite route).

I think I will keep it at 100 miles a day for July and then maybe by August start doing full commutes of 65 miles each way (130 miles a day). This is only for three days a week.

We'll just have to see how the legs hold up. I am experience some pain on my left Achilles tendon I hope it goes away.

Training for Funace Creek 508 Update

Training for the 508 is coming along nicely. I have extended my commute to 45 miles each way. That's 90 miles a day (with an 8 hour work day in between) and 270 miles for the week before the weekend starts.

Today's commute was plagued with little annoyances. The morning started off great. I got enough sleep the night before and my legs only ached a little from the Tuesday night Criterium I do in Long Beach. One hour of high intensity effort. So less than 12 hours later on the bike again.

1. I drive 20 miles to my commute start point. I really needed to go to the restroom and didn't have any idea where to pull over.

2. Well as I am thinking about where to pull over I realize I LEFT MY BIKE AT HOME!

3. My iPod wasn't working yet it was fully charged

4. I had a headwind and warming up I said to myself "oh this is going to be a long ride"

5. I have four saddle sores now and they began to cause discomfort right from the start of the ride.

6. I flatted on Interstate 5 South from Las Pulgas to Harbor Drive in Oceanside. First time I have ever flatted on my commute on the 5 freeway.

But the day got better. On my way through Oceanside I ran into Steve Hegg . Then I ran into my friend Jason. We rode together and he gratefully listen to me whine about my ride. I then get to the start of the "Camp Pendleton Ride" and see some other friends Kenny Souza and John Howard.

As I'm shaking John's hand he says "Hey Mr. Ultra Distance Cyclist!" I was stunned and humbled by his comment. I replied "John you are the the Ultra Distance Cyclist." Then we got into a discussion of when I was doing RAAM Solo and why I didn't participate in 2008 RAAM. It was good talking to one of the guys you started this whole crazy RAAM thing. He is really a down to earth guy.

Anyway I eventually made it to work and then the doldrums of the day began for sure. Except when Scott Tinley came in for a bike fit.

If you have read this far I am beginning my search for crew members for Furnace Creek 508. If you are interested send me a line.

ALSO IF YOU SUBSCRIBE YOU WILL BE KEPT UP TO DATE ON MY DOINGS!

Training for Furnace Creek 508

Starting this week I will begin ramping up the mileage slowly. Furnace Creek is Oct 4-5, 2008. I have about three months to get ready.


I rested on Monday.

I did the Tuesday night Criterium at El Dorado Park. 27 miles at high intensity.

Today (Wednesday) I did a partial commute from San Clemente to work on my Fixed Gear (32.5 miles).

Tonight I will commute back to San Clemente after work. (32.5 miles)

Thursday the same

Friday possibly a high intensity morning ride.

I would like to leave the doldrums of the 100-150 mile weeks. Seems that is all I have been doing since moving to crits and road races. As I near October I will be up to 400 mile weeks or more.

Catching up with George....

From L to R. Choosak, Jason, Brandy, me and Joseph at 2008 Devil's Punch Bowl




Suffering at San Luis Rey Road Race



Also at San Luis Rey Mark Thomas from Kahala and another rider rotating through just to finish.


Well I have been getting emails from you my readers as to why I have not kept my blog up-to-date. I have been busy racing every weekend. The challenge I see is how to report back weekly on something as short as a Criterium. These races are 45-55 minutes long. The races are over and done with in such a short period of time. It's not like my Ultras full of pain and suffering for hours and hours.

Criteriums are all about positioning. For example, positioning is very important at the very start so you don't end up having to fight your way to front when you are tired. There are often more crashes in the back so staying near the front is advised. Positioning is very important in the last laps of the race to assure yourself the opportunity to sprint for the finish and place well.

Here are my results for races after LA Circuit on March 16 through today May 13th.

3/18--El Dorado 4/5 Pack Finish
3/23--Ontario GP 30+ 4/5--19th
3/23--Ontario GP 35+ 1-4--22nd
3/23--Ontario GP Cat 4/5--52nd after crash with 4 laps to go
3/25--El Dorado Masters-- Field
4/1---El Dorado Masters---7th
4/6---Anthill Crit Cat 4-- 12th
4/8---El Dorado Masters-- Pack Finish
4/15--El Dorado Masters-- 12th
4/20--Torrance Crit--16th
4/22--El Dorado Masters-- 9th
4/26--Devils Punch Bowl--54th
4/29--El Dorado Masters-- 9th
5/4---San Luis Rey Road Race Cat 4-- 72nd


Since moving to Cat 4 I have had consistent top 20 finishes in Criteriums with fields over 100. I have not faired as well in road races. At Devil's Punch Bowl I was dropped on the first lap and had to finish the race alone--basically. I tried to go with the first accelerations straight from the line. I didn't have a good warm-up and I was dropped. At San Luis Rey I was dropped on the second out of four laps. I had done Breathless Agony, a 12,000 foot climbing event, the day before and my legs were toast. I will not do that again. I must show up with fresh legs since I should be racing next season as a Cat 3.

I have not been placing high enough to upgrade via points. But the regulations also allow for upgrade via experience in 20 races with fields over 50. Currently, I have completed 16 races (need 20) as a Cat 4. I am literally one month away from applying for a Cat 3 upgrade.

Once I achieve my goal of upgrading from Cat 5 to Cat 3 in one season I will then have to focus on my Ultras again. I need to turn on the long distance machine back on and get ready for Furnace Creek 508. I was accepted to the Furnace Creek 508 25th anniversary edition. I am one of 100 racers racing in the solo division.