Friday, July 23, 2010

Ten Longest Rides

I thought it would be interesting to go back and figure out a top ten list of the longest rides I've done over the years. Here is the list.































































Ride Name Date Distance
Great Lakes Randonneurs 400 km ACP BrevetJune 2009262 miles
Seattle to Portland 2004July 2004206 miles
Seattle to Portland 2003July 2003206 miles
Seattle to Portland 2005July 2005204 miles
DC Randonneurs 300 KM RUSA BrevetJune 2006191 Miles
Great Lakes Randonneurs 300 km ACP BrevetMay 2009189 Miles
Ride Across Indiana 2010July 2010165 Miles
DC Randonneurs 240 km RUSA BrevetNovember 2006151 Miles
STP Training RideJune 2005150 Miles
STP Training RideJune 2004148 Miles



So RAIN comes in at #7. Hard to believe I've done 6 rides that were longer. I remember doing my first century in San Antonio and thinking that was a long ride. And a century is still a long ride. Like all things, you build up to these.

Thursday, July 22, 2010

Ride Across Indiana - Training Evaluation



I felt that I was well prepared for RAIN this year, and I think my time bears that out. It is no easy task to average 21 mph over 165 miles. True, I did get help from drafting, but so did everyone else out there. The event was tough, but I was trained for it. What follows is a list of the high points of my training and an evaluation of what I did.

Total Amount of Miles
I had 3250 miles before leaving for Indiana for the year. A big part of the preparation for these sorts of events is that you need a large bulk of miles, and I had that. In these 3200 miles, I had a well established endurance base. When I got up around 1800 miles for the year, I could feel my speed increase, telling me that my legs had accumulated enough miles so I could work on strength and power, and not just endurance. One of the things about these rides is that there is no substitute for time in the saddle, and I had this. It is hard for me to say I could have done more miles, as 3200 in half a year is a significant amount.

Long Rides
To do an event that is a long ride you need to train by doing long rides. It would seem natural that if you have 3200 miles in half a year, this is the case. In my case, it was. Before RAIN, I had completed 6 rides of 100 or more miles. And I wasn't just hitting the century mark and calling it quits. 4 of those rides were over 127 miles and another was 109 miles. Further, I had two rides that just missed the century mark, a 97.5 and 95 miler. So I didn't just have a lot of time on the bike, I was accustomed to being on the bike for a full day at a time. If I had only been doing 75 or even 100 mile rides, doing 165 in a day is quite a jump. But I had been used to doing 130+, so RAIN wasn't a big jump for me.

Finally, on these long rides, I varied my routes quite a bit. I rode to Madison. I was in the Navarino area a lot, but all of these routes were different in some way. One went to Waupaca. One went to Tigerton. One of the rides was the GLR 200 km brevet. So I got accustomed to doing long rides on different routes, which is also important.

Weather
When an event is your main goal for a season, you have to be prepared to ride no matter what the weather. Normally we associate this to getting some riding in while it is rainy (no pun intended), and I did that. Not many, but enough that I still knew all my equipment worked and I kept my familiarity up with wet conditions.

As it turned out, it was a blistering hot and humid day. But I had done similar training rides. The ride to Madison was a hot humid day. So was the ride on July 4th. And both of those were rides over 100 miles. So yes, the heat and humidity was hard during RAIN, but I'd been there before. On those training rides, I had probably not hydrated enough, so I was prepared to hydrate adequately on the day of my event. This is always important. On event day, I had no problem because I had seen similar conditions in training. And any mistakes I had made in training, I had corrected by event day.

Taper
Two weeks before RAIN, I started to taper so I could peak for the event. The first week of tapering, I still did 174 miles (down from 266 the previous week). I was still feeling a little tired though. Part of this was due to all the miles from previous weeks and still a lot in the taper week. Part was probably due to the heat and humidity we had that week. The week directly in front of RAIN I did just 62 miles before heading down to Terre Haute. As it turned out, this was perfect. I was rested and ready to go the day of the event. So a two week taper realy seemed to work out well.

Other
I have done only a couple group rides this year. Part of it is my schedule, part of it is lack of interest in riding with a group, part of it is a hard time finding others with similar goals. The downside of this is that riding in the pack at RAIN, I didn't have a lot of recent experience riding in the peleton. But I've done enough of this before to get by. The upside though, was I was used to being out front all by myself. So getting into a pack, things were much easier because now I had people to draft off of. I didn't have any cheap miles in my training where I sucked wheels all day. Just the reverse. I was used to doing all the work, so getting some help in the pack was a refreshing change.

A lot of the roads I train on in Wisconsin are very rural roads. These have what one would call slow pavement. It is rough, hard to go fast on and takes a lot of energy. Much of RAIN is on US Highway 40, a road with a smooth asphalt surface. So once again, my training on bad roads helped me, because in this way, my training conditions were harder than the event conditions.

What Could I Have Done Better?
It is hard to improve on a 21+ mph average, but one can always improve. First, a little more speed work in terms of intervals would have been nice when riding with the pack. The pack tends to accelerate and decelerate quite a bit. Not supposed to be this way, but it happens. I could always close gaps down, but I was more like a diesel engine doing it. Some speed work would have helped my be a little more nimble for those quick burst of acceleration one needs.

The other area I could improve on is core strength. This is always a weakness of mine that I never seem to get motivated to work on. There were a couple times my back was a little sore. That happens on a long ride. But some better core strength would help this.

Overall though, I have to say I am pleased. I trained a lot, and that training paid off. I think my time proves that what I did in training was effective. Could you do RAIN by riding less miles. Sure. You wouldn't go as fast, but you could. But part of training is to make sure you are prepared for whatever comes at you on the day of the event, and in this way, I felt like my training had prepared me in every way.

Wednesday, July 21, 2010

Ride Across Indiana 2010

On Saturday, July 17, I completed Ride Across Indiana. This is an event put on annually by the Bloomington Bike Club and does just what the name implies--cross the state of Indiana. The ride starts on the western border just outside Terre Haute and finished on the easter border in Richmond. This year, the official distance was 160 miles.


The route is straightforward. For most of its distance, it follows US Highway 40 west to east. The only exception is going through Indianapolis, they skirt around some of the city by using smaller roads. Since most traffic takes I-70 these days, US 40 is a good road to ride on. It is a 4 lane divided highway. The road surface is well maintained and smooth. Other than the section around Indianapolis, there are not many turns and twists on this ride. Just follow US 40 and keep going.

I made the decision to ride from my hotel in Terre Haute to the start line. Many other riders do the same. My reasoning was this was easier than getting my wife and two year old daughter up at 6:00 AM to drive me to the start. So at 6:15 AM, I started off west to the start line over at the Illinois border. This added 8.1 miles to my total for the day, but oh well.

Even though it was still fairly dark at 6:15 AM, it was hot and muggy. The night before, you could feel the heat radiating up from the asphalt, and not much had dissipated over the night. A bank sign said 73, but the humidity was very high. This would be a sign of how the whole day would be. National weather Service recorded high temps into the 90's throughout Indiana on Saturday. But the killer was that high humidity. Plus, on a road bike, you are out on the pavement all day, so you really feel that heat from the ground come back up at you. A couple miles in, my jersey was soaked with sweat. It would stay that way all day.

The official start time is 7:00 AM. I lined up with 1550 other riders at the state line. Even though they go to great lengths to stress this is a ride and not a race, it is basically a race from the opening gun. The first few miles are pretty dangerous with people jockeying for position. I actually had another rider bump me while he was passing me in Terre Haute. Really stupid to put everyone's safety at risk like this, but people do it. It seems like you get more than 3 cyclists together and everything has to become a race.

I settled into the B group on the road outside of Terre Haute. The pace was very fast, 24-28 mph most of the time. Smetimes it would drop down to 21 or 22. These were actually the most dangerous times, when someone in the front slowed down for an unknown reason and sent everyone reaching for their brakes. I did not witness any crashes, but you had to be very alert.

We were quickly at the first rest stop at mile 42. On a hot day like this, it is so important to stay hydrated, so I stopped. Almost all of the B group continued. What I discovered is that on RAIN, most people bring personal support vehicles, so they have friends and family standing on the side of the road handing them water and food. Unfortunately, this contributes to too many riders thinking they are in the ProTour and makes this more like a circus/race. But whatever, I am doing my ride, so I did a minimal stop, got gatorade and a banana and continued on. I will say, the rest stops are well organized. They have a lot of food and they do keep all the fluids cold. So important on a hot day like today.

On the road, I was able to quickly come into another group of 4 riders, and then a group of about 20 riders. I guess you would call this the C group. Once again, we made very good time, 24-26 mph for a lot of it, and were sweeping up remnants of the B group I was with earlier. I think some of these folks maybe didn't have support vehicles, but were so swept up in going fast, they decided to skip the first stop. But on a hot day like this day, this was a huge mistake and these riders were now paying the price.

Rest stop 2 was at 65 miles, and once again I stopped while a large part of the group went on. I was really going through the fluids now, and I knew the order of the day was hydrate, hydrate, hydrate. So once again, a minimal stop and back on the road. I got in a group of 15-20 riders, and we kept making good time, though now more at a 20-23 mph. Some of this was due to having less firepower for sure. But also, some fatigue was probably setting in for everyone and more importantly, the heat was starting to take a toll. On this section, it really seemed liek the heat and humidity jumped up at us. Finally, this was a section through the outskirts of Indy, so a lot more turns and stops and such. Still, we were making good time.

Lunch was at mile 91. I didn't really want to eat, but on long rides like this, you must, so I ate a sandwich. I also had 3 tall glasses of lemonade. This was good because I needed the fluids, it was cold, and it was not gatorade. There was only one topic of conversation at lunch, and that was the heat.

Some of the folks I was riding with were staying at lunch waiting for another rider, so I set out from lunch with a different group of about 20 riders. We were making great progress, 22-24 mph so stretches, and then I hit a stretch of bad pavement and my water bottle flew out. I retrieved it, but was now about 30 seconds behind the group. In an event like this, unless you bring your own group, no one is waiting. I didn't think I would catch them, but then crossing some railroad tracks, my water bottle came out again. So now I was not going to catch them for sure. So I just rode my own pace, which was about 20 mph. In some ways it was nice to be out of a group, because all the groups were so nervous and jumpy. Now I could just ride.

The stretch between lunch and rest stop 3 (at mile 132) is very long and probably the hardest. It is not the terrain, as the whole ride is flat. It is just long, and you are out in the heat of the day. I did hook up with two other riders about mile 110 and we worked together to share the load almost the whole way into the rest area. But it was still hard and the heat just would not go down. The last couple miles into rest area 3, I just could not get cooled off. I still had fluids, but they were hot, so while wet, not much relief there. And the sun kept beating own and the humidity would not go away. Plus, you have rode 130+ (in my case 138+) fast miles, and you don't have the same legs you did at the start.

I would say Rest Area 3 came at the right time, but I would have really preferred it getting there about 5 miles sooner. I saw several riders taking extended breaks now. I took a little longer break, probably 15 minutes here. I downed some water and a whole bottle of cold gatorade, plus had a freezie while I was there. That really helped me to cool off and feel normal again. I sat down for about10 minutes. You don't want to sit down too long and have your body start to shut down, but I needed to sit a little so could stop expending energy and let my body recover a little bit. So by the time I left, I was feeling normal again. And of course you feel good because you are on the last stretch, a mere 30 miles to go to the finish.

I rode most of the last 30 miles alone. There were not many people to hook up wth, and everyone is riding their own pace at this point. You go through a couple of interesting small towns as you get close to Richmond. They have some really cool buildings and downtown's which are unfortunately in disrepair as these town's die. US 40 was once the main street of America. But no more. Plus, America is more about cities now and not small town's. So it is a little sad to see these town's formed in the 1820's and 1830's slowly disappear.

The finish was at Earlham College in Richmond, a Quaker college. Beautiful campus, full of trees and old buildings. You come up the main road, make a right turn and in 100 meters you are done. They call out your number to record your time, a photographer takes your picture and the hand you your key chain. A few families and friends are on hand to cheer, but not too many. From here, they have a final rest area set up to get something cold to drink and lots of places under shady trees. And that is it.

I finished at 3:26 PM according to my cell phone. So 8 hours, 26 minutes of ride time. Including my 8.1 miles from the hotel to the start line, I had 165.6 miles on my computer, so the RAIN distance I had was around 157 miles. Not sure who was off three miles. My average speed, including the time from the hotel was 21.0 mph, so I would have been a little faster on the actual course because I did not push it from the hotel. So I met all my goals. I finished, I rode fast and I rode far.



I'll have more to say in the next few days.

Sunday, July 4, 2010

109 Miles for the 4th

With two weeks to go before Indiana, today was going to be my last long ride in preparation. Unfortunately, the weather has not really wanted to cooperate. Both days this weekend, we have had a lot of wind, and that was true today. And it was very hot and humid. At the same time though, you can't always just train when the wind is at your back and the temp is 72. So I needed to get a long ride in, so out I went.

My route would take me back to Iola. I have been there before when I did my big Waupaca loop of 130 miles. But today's ride would be a simple out and back with Iola as the turn around. This would get me a little bit over a century. The reason for the out and back is that storms were forecast to roll in during the afternoon. With an out and back, if it starts to look real nasty, you can turn at any point. Finally, this would take me through Manawa, and I'd been around that area but never through, so a little something new.





I started off about 8:45 AM this morning. It was already a muggy, humid day. I could tell this one was going to be a real sticky ride right from the beginning. Its bad when there isn't much difference between the dewpoint and the temp, and that was today. I think the humidity was about 65-70%. Right from the start, my bike jersey was soaked, and I remind you, these are fabrics that are designed to wick the sweat away and keep you dry.

The other factor apparent from the start was the wind. It was coming out of the Southwest at 15 mph. Going west was hard, but after the first few miles, my legs loosened up and I was able to make OK progress into it. It still took a lot of energy though. There were times the wind seemed to be coming more from the south rather than the Southwest, but still just as strong. I did get a bit of an assist from it on the way back, until I had to go due south. See, the wind had been actually picking up all day, so when I got back to Appleton, it was blowing at 25 gusting to 32 mph. Just insane.

As for the rest of the ride. The route to New London is nothing special. I took Rock road out which is always nice and a little roll. Once getting to New London, I took County Road X out of town to the west. This is nice because you go along the banks of the river for a few miles. A lot of folks out fishing today. County X heads more south at the Little Wolf River, but this is where I turned off on Ostrander Road to keep going west. Nice area in here. Good views of the river. Very rural.

From there, you get on 54 real quick and then onto County B to head up to Manawa. This is real nice in here. The little Wolf River is off to your left, mostly hidden by a tree line but occasionally peaking through. In Manawa, I stopped to refuel, then continued west. You go through Ogdensburg, which has no services (well, a couple bars, but I'm never brave enough to go in those in cycling wear. I'd have to be real desperate). Then it is onto Iola. There starts to be more roll to the terrain the closer to Iola you get. These are the Rib Mountains. Not really mountains, but hills from a rock formation. Nothing serious to climb, but you know it isn't flat either.

In Iola, I stopped at the Cenex, which is nice because it has a covered place to eat. But I didn't stay out there, just got my Gatorade and headed back. It was clouding up good, and I wanted to keep moving. This weekend, they were having the old time car show in Iola, so it would have been cool to have some more time, but not today. I did get to see a number of the old cars on the road as they passed me though.

A lot of good river scenery today. I saw a lot of folks enjoying the 4th tubing down the river, fishing, whatever. And it was hot enough today that there were times where that seemed a lot more attractive than what I was doing.

Friends of yours?


Wolf River just West of New London. This area is an
important spawning area for sturgeon.

Little Wolf River off Ostrander Road.


Coming into Manawa (notice water tower in the background).
Water towers are important to cyclists in the Midwest
because it lets you know you are getting close to town.

Little Wolf River in Little Wolf. A nice way to spend
the 4th, floating down the river.