Risk vs. Rewards

Risk vs Rewards

In June 2016, I complete a grueling bicycle race from Oceanside California to Durango Colorado, a 928 mile route.

I was part of a team, committed to getting me, the bike racer,  across the finish line.
There were 4 people on the team each having a specific role to fulfill.

The race starts on the beach in Oceanside California and heads toward the Sierra Mountains.

In the build up to the event, while researching course I noticed a huge 30K descent into the desert. It is called the Glass Elevator, in the cycling world.

I visualized the descent for 9 months. Crashing on the descent haunted me, could end my race or worse.

If, I crashed, that would mean I let my team mates down. For me that would be a complete failure.
...
My coach pulled up beside me in the support van, looked over and gave me the thumbs up.

As I approached the Glass Elevator descent, I felt the warm dry air from the desert hit me in the face, the view was spectacular.

I felt completely calm, my head was quiet, I was in the moment and ready to execute the decent of my life.

My training ethos is based on the Warrior Creed, there is a line in the creed "I am that Man".
This is the moment I realized, "I am that man".

I thought 30 years of riding here we go.
I took a deep breath and let the bike go.
Within 30 seconds I was flying.

I had to pass another competitor support vehicle first, then their rider.
I laughed as I blasted by him, he was terrified.

Then wow... my first high risk hair pin turn
It was smooth and peaceful even though was approaching max speed 90-100kph

Then, I catch another competitors support van and blow by another terrified rider.
I laughed again.

From that point on, I squeezed every ounce of speed down the rest of the Glass Elevator.

Risk vs. Reward

I wanted to descend the Glass Elevator to my full potential, I took high risk and rode that mountain like I owned it!

The silence of the North - Canadian Rockies along 93N

The Silence of the Canadian Rockies

When people ask me "What is back-country skiing", they don't seem to understand my answer.

For me back-country skiing is heading out into the wilderness for an adventure on skis. True adventure is often difficult to find these days. It's about stretching your comfort zone and etching memories in your mind that will last a lifetime.

After you leave your car behind on the highway and enter the domain of the Canadian Rockies you are now committed.

In this area there is no reliable cell service,  rescue is possible but at the end of the day, you need to be prepared to self rescue for all situations. That's a big part of the adventure.

If you fly into Calgary Alberta Canada and take the Trans Canada highway west toward Banff and Lake Louise, you will see the turn-off for highway 93N.

The Icefields Parkway

The Icefields Parkway (93N) runs deep into the Canadian wilderness through valley of 3000 meter peaks. This section of highway from Lake Louise to Bow Summit is stunning.

There is an amazing guide book available for the area.

Confessions of a Ski Bum
The Icefields parkway
Lake Louise to Bow Summit
Author: Marcus Baranow

February 2019, I used the book to ski from Mosquito Creek. I parked in the hostel as per the guide book and found a set of tracks heading toward Bow Peak.

It was -22C and the snow was squeaky dry.  10 minutes into the ski we are taking off a layer before we started sweating. When we stopped the Silence, the Sun and the View were perfect, on the way back my Ski partner form Toronto said "I feel amazing" confirming the Silence of the Canadian Rockies can tame a City Slickers hardened sole. 

There is a life time of adventure in this area.
Peter

Separating the Mind from the body in Zone 2

In April 2019 I will be racing the "Iowa Wind and Rock" gravel bike race.

I will have 34 hours to complete the race as a solo rider self supported. The route and distance are unknown until race day.

Getting lost and not being able to finish the race would be terrible. The navigation is done with cue cards, a new cue card is given to you at the check points. The cue card direct you to the next check point.

The mission for the race will be to try and stay focused until the finish line and not get lost!

The preparation for the race requires a weekly long ride which I do on a old school CompuTrainer, for 6-7 hours at Mindset Cycling in Toronto.

Riding for 6 plus hours, in a predetermined manner requires no bullshit discipline. You set the goal, and stick to it, for the entire 6 hours.

I have determined my "all day pace" is heart rate driven. A lactate test showed my sweet spot for ultra distance racing is 135 bps.  This means I can ride at 135bps essentially forever provided my mind has the will.

Last Saturday, the plan was to ride the Kona Ironman course on the CompuTrainer. The Ironman course is 112 miles, so I figured I would try and make it to the end  keeping my heart rate at 135bps.

Sounds easy eh! I am fortunate that one of my Teammates from the "Race Across the West" team works at Mindset Cycling where I train. This is where the no bullshit discipline comes in, before the training session starts, Wilson, my teammate, asks me to describe the training session.

The session goal...
 Hold 135bps for 6 hours.
Ave Heart Rate after 6 hours 135

Results
I was able to hold the 135 bps for 5:55 minutes, and spent 11:23 minutes above 135bps.
This was only possible because my Teammate, Wilson,  watched me and stopped me if I started pushing to hard.

At the end of the day I rode 97% of the time in Zone 2.
Next week I get closer to the goal of 100% zone 2 for 6plus hours.

What I learned...

After about 4.5 hours my heart started to rise and I kind of lost control over my HR.  I could get it back down but my average wattage plummeted. This is where the mind is separating from the body.

I realized ultra distance cycling is all about zone 2.
The fastest rider will always be able to stay in, his or her, zone 2 the longest, will win the race!

Also Cadence I averaged 90 rpm for the 6 plus hours.

In the last hour I had to hold myself back, but thats where the no bullshit discipline comes in...I worked on getting the mind back in control of the body.

I really wanted to finish the 112 miles but at 135bps I only made it to 96 miles.

RAW Training 20 Weeks Done

Last week I woke up and said to myself "I feel 48 years old". I'm 55 years old. 

This is the end of 20 weeks of specific training. 

I feel great. 

What you have to give up to get to the start line continually seems to increase as the race date gets closer. 

This type of training allows you to deeply explore your thoughts. 

 Dr. G told me its all about being "Present " in the moment. Good advice ... Seems to apply to daily life. 

Stay Healthy.  

Safe training. 

 

RAW Training Week 9

This week is building again after a rest week. 

The big challenge was to ride indoors on the trainers for 6 hours on Saturday and 2hours and 10 minutes on Sunday. 

On Saturday I broke down the workout into 2 pieces. 

3 hours on the rollers @ 90-95 cadence @ 130-135 heart rate. 

3 hours on the Computrainer with the (DAMP) chamois.  

Always a pleasure to ride with (D)ean (A)dam and (M)ike and me (P)eter. 

Sunday

2 hour 10 minutes on my TT bike on the rollers. 

130 heart rate for the duration of the workout. 

Race Across the West - 860 miles non-stop

It's official I've entered RAW, an ultra endurance bike race from Oceanside California to Durango Colorado. 

The race Starts June 14 2016. 

The race is an 860 mile non stop event. 

I have entered as a Solo competitor. 

This endurance event is the biggest thing I have ever attempted in my quest to find the limit or what I define as freedom. 

In order to complete the challenge I have decided to go pro. 

I have hired one of the most experienced ultra cyclists in the country 2 time RAAM finisher Peter Oyler from Mindset Cycling to coach and get me to the finish line. 

I'm into the training 7 weeks already and feel great under his wing. 

I'll be posting the details on what it takes to get to the start line, financially, training and form a sacrifice perspective. 

Ouch

I was progressing nicely through my series of challenges, then fate struck.

Doing my last training run before the my Boston Qualifier race, I broke my ankle running down a hill in the trails behind my house.

It was a beautiful morning, 18 degrees C, sunny no humidity.

I decided to hit the trails for my last run thinking it would be better for my legs. As I was climbing up the last big hill on the trail, I was thinking how fit and fast I had become.

My sub 3:30hrs qualifier time was in the bag, I felt I could run a 3:15hrs but decided to just get the standard so I could experience the 2014 Boston Marathon as a running instead of a supporter.

Last year My wife crossed the finish line at 4:06 and the Bombs went off at 4:09.
I made a last minute decision to move from the finish line and go to the shoot where the runner finish. Maybe 400 meters from the finish line.
Hoping to capture my wife's elation on camera right after the race.

The experience changed us both for ever, now it seemed extremely import I get the qualifying standard and do the race next year with my wife as a runner.

I my local community of Stouffvillle Ontario Canada, 9 years ago I helped start a Triathlon Swim club at the local recreation center. Through the club, I met some very cool people over the years.

People come and go but it always amazes me how deep the friendship go when training and suffering with someone.

It was my great fortune at the age of 52 to meet a group of athletes in their 30's to train with. Now that I'm the old man, I wondered what impact they would have on my fitness. These boys, the Markham Boys,  can run,  but they take no prisoners, if you get dropped,  they will meet you at the finish line.

When I was their age I could run their speeds but now that I'm old man I figured I could never get my running back anywhere close to where it was. I used to be able to run 3 hours for the marathon and my half marathon was 1:19.

I started showing up at the Tuesday 10 miler.
5 miles/8K out hard and 5miles back harder.
I could hang on for the 5miles  on the way out but on the way back they would roast me.
Every week I tried to hold on longer and longer punishing myself.

I joined the group in January 2013 and religiously showed up week after week.
The weather every Tuesday was f-ing awful.
After 10 weeks of training with the Markham Boys I went from a 5:45 per K runner to a 4:45 per K runner.

They motivated me by their sheer determination and consistency. They were all multi-time Boston qualifiers and were trying to make sure we could share the 2014 Boston Marathon together.
They pushed me beyond where I though a 52 year old man could go.

Then on my last training run, I trip in my Hoka's, hear my ankel snap.
It was broken, 3K in the forest from my car.
The swelling was amazing and instant.
I stood up and touched the ankle, it was like jelly.
I proceeded to hobble out of the forest toward my car, alone no cell, I wanted my last run to be beautiful solitary trail run enjoying the moment with no electronics, just the trail and my breath.

My ankle worked in one direction, but no side to side, pain sometimes is like a 3rd party experience, somehow you can get through it.

At the 2K mark,back to my car, I crossed a stream, it was cold so I lied down in it to freeze my ankle.
Then picked myself up and hobbled out the last 2K.

My season is done, foot in a cast. I feel like I let my training buddies down.
At the Qualifier race I was supposed to run, everyone I trained with qualified for Boston, the mighty Rowe even won the race out right.

Looks like its back to being a supporter at the finish line in Boston 2014.
Safe Training