All This Talk of CX

Chequamegon is in the books.

Cyclocross is the thing to do, for sure. I will vow to spectate at a few races or more. But here is the current situation.

Work is changing. Oncall is happening. I've got the trainer setup. Temps are diving. Mind you, I'll be using the oncall excuse to ride inside. I love to ride outside when it's cold, but somehow don't dig it when the temps are falling. What can I say?

Running seems to be creeping into my schedule. I don't know what that means, but I'm all for it. Especially if it gets me through winter lighter vs any other weight.

There. That's the quick and dirty.

Blip.

October is done. I took the day off to celebrate Halloween, last day of October, and our anniversary. It worked out beautifully for me.

News of flames at the Milwaukee CX scene made it all the way out to New York City.

Yesterday was beautiful. I put in some recon at Estabrook. Afterward I ran into Tosa Crosser. His used his keen senses to point out that all my "recon" was for the local cross country race, and probably not the CX course. Then he showed me around today's Kletch Park CX course. A great course, and today would be a great day for it. But I wimped on it for the prospects of a slightly flatter Estabrook.

Get in your last "nice" rides of the season, because I'll bet old man winter is a knockin' on our doors (at least in Wisconsin).

Last night, we headed out on the town for our anniversary. We caught a showing of "The Pool" at Downer Ave Theater. Director Chris Smith was there for Q&A afterward. It was a marvelous movie and overall a great experience.

Just a perfect fall day.

As for "the numbers", October is the most consistent I've been in some time. The LFM marathon was head clearing. It made me remember what I want. I took 4 days off post marathon, then it was cycling every day but two for the rest of the month. Rollers have me sturdy if not strong. It's a base/steady feel. I will be out gunned yet again at CX tomorrow. But it's fun to go "all threshold" for 4-7 minutes of a 30 minute race !

See you out there!!

Bring On The Pain!!!

OH! No! Wait! Did I ask for the pain???

Yep. In the form of Halloween CX race.

How hard could a little ole 30 minute, cat4 race be after a season with a 70.3 mile triathlon, 40 mile mountain bike race and a marathon? These questions can only be answered about ten minutes into said race when you're just trying to hang on to the wheel of "Mr. Third to last". Maybe I wasn't fit enough going in, but I never felt like tossing my cookies.

As per usual, I saw a guy behind me early on. He must have dropped from the race when he noticed he couldn't even stay ahead of "that guy" (me).

I held off 2nd place (a.k.a. getting lapped) until I crossed into lap 3. After that it was all over. I'm sure I felt like I was running and look like I was walking any of the hills/obstacles/tall grass.

As for the coffin jump.. It went down like this. I swore to myself I'd give it a go. I was seeing spots on lap one and just wimped on it. Lap 2, they gave me a by, due to construction. By lap three, it was on fire.. My words were something like "Oh NO Way!". I'll have to practice for next year.

I stand by the fact that it's good, clean (more or less), laugh out loud, bike racin' fun! If you haven't tried it, at least go watch the craziness.

Kick the Tires and Light the Fires

I got my 38 tooth, rocket chain ring back on the Milwaukee Orange One.. (rockets are fast)

I reinstalled the Cross Blaster tires.

I put the wheel singlespeed cog on the drivetrain side.

The chain is lubed.

Who's up for Halloween CX? Sunday! Sunday! Sunday!

What's Right? (and other random updates)

There is knowing what's right. Then there is doing what's right.

What's right? Consistent, repeatable training stresses. Once I have that we can talk about building.

What I do every year? Add in random acts of on-call, sick, vacation, and various other excuses. I know it is by far my largest limiter. So I'm starting early and easy.

This year I'm starting early. I've got the rollers already setup and I'm doing 30 minutes per day without excuse (unless I ride outside).

I'm looking forward to Ron's Winter Interval program. I've been recklessly eyeballing it for some time now. I have never attempted it on rollers. I'll need to hook up a large view timer, and a big cue sheet. And I'll have to put a cadence-o-meter on my road/roller bike.

Tonight I threw in my first run post LF Marathon. It went fine. I took it easy. My knee is still there, but no real pain.

I'm four workouts into my favorite core workouts.

Also, Zentri has been talking about focusing on one sport and how great that is. I'm all in (at least that's the plan). Minus the fact that he's running and I'm biking. Maybe once we hit the "who cares what the ***** windchill is! it's cold" weather, we can talk about a run focus.

And I'm sending my good vibes to the fat cyclist and his family this week. I missed my chance to pre-order, but I'm watching out for one of these.

And finally, I'm coming out of hiding for the annual Halloween CX race. Riding or hiding? I can nearly guarantee that if you race cat4, you won't be last. (at Estabrook, I'll have my sights on 2-5th to last).

Rollin' Again

I went back and read my prayers from before LFM. Last night, I got my bike and rollers all ready to go. This morning I managed a mere 25 minutes. My knee is still ginger. Clipping my left foot out is quite painful.

On the plus side, this is my first roller ride of the post season. I managed to do a one-handed sweat wipe several times. I've got my forearm lean on the treadmill down already. In a week or so, maybe I will be able to drink while riding. I don't dare put a time on being able to watch TV while riding.

As of today, I don't see CX or WORS shevegas happening this weekend. But as always, my favorite things about these races are the ability to make a game day call. (now that I look CX is next weekend). No excuses.

Catching Back up Since Fat Tire

I'm signed up for this marathon. I talked my wife and brother-in-law into it. My neighbors are doing it. It's a party. Hard to argue with that kind of fun.

Now, recall for a minute that I have been doing last minute cramming for some mountain bike race that was last Saturday.

When I singed up for all this, "everything looked so easy after the Ironman" (in the tone of Smitty talking about the K2 in Better Off Dead). Yet, here I am having not run a lick in what seems like weeks (OK, is weeks and seems like months). I guess a marathon three weeks after fat tire 40 is harder than it looks. Or it'd be more fair to say, more than I could commit to in this carefree post-ironman training year.

I'm hearing a good bit of, "but JWM you can muster up and do this." Which, of course, I can. The question is, at what price? Never mind that I'm just digging biking right now.

Add to this, I'm sure I have some kind of virus since fat tire. No not the psychosomatic kind. The sinus infection, sore muscle kind. I've also been dropping weight like no tomorrow this week. My guess is not from the virus, but a decompression from my week of "free, good food in Chicago" otherwise known as "how much weight can JWM gain in five days?"

(insert JWM weight tip of the week.. oatmeal for breakfast. oatmeal for lunch (not cause you like oatmeal, but it's laying around work and you're out of pocket cash), then a "reasonable" dinner) By Wednesday you're pretty ready for some Oakland Gyros or other protein infused meal.

I told my loyal fans and now you, if I drop silly weight without getting sick by the marathon then I'm in. If I have to kill 200+ lbs on my knees then I'm thinking "see you at the cyclocross races." One "loyal fan" has already promised me a list of runner's maladies which can only be cured by cycling.

Pretty well caught up.. I didn't mention oncall at work, because it's been pretty good so far. Minus the page I was working on a few minutes ago.

As Good as it Gets

Setup: Estabrook Cyclocross Race.

I was looking forward to this one after the crash and burn last week in Washington Park. I thought I had a better chance on that one geared bike in Estabrook.

Pre-race variables:

Spent a good 12+ hours yesterday putting up a swing/play set for the wee ones. They better like it!! Climbing wall, swings, rope ladder, house... all kinds of fun! Then this morning I woke up a new kind of sore.. I couldn't put it together. Then 20-30 minutes after I woke up, I looked out and saw that set. AHHHH!! I guess that's what happens when you wait for coffee. I'm still terribly sore, hours later. Quick breakfast, plenty to drink and I head off for the race 1 mile or 2 from my house.

Onsite:

It's thinking about raining and finally decides to rain. Just enough to wet down the leaves and allow for a bit of mud on the well worn paths. I rode a couple easy warm up laps then signed up for cat4.

Maybe because it's the east side, but I got more comments on the Milwaukee than normal. I dig the bike, but I'm a bit shy on the legs it takes to race it. No worries, we're here to have fun!

Goals : Not last. And continue to improve my mount/dismount. Next year I can work on cornering...

How it went:

Well, I'm not entirely certain. But I think I accomplished "not last". I certainly passed some folks, though joked with others that they clearly had chucked their bikes and walked home in disgust after seeing me pass.. I must be the reaper (woo good costume idea for next Halloween CX).

I'll take the fact that I was "darn close" (or much closer) to not getting lapped at all as a win in my self competition world.

They added a few million (or 20) turns to the race, making it much more interesting in the rain. See also my need to work on cornering.. Apparently, one can have faster times if one brakes less often.. Go figure. (see also, why I think I have to get much better before I don't think I need a geared bike)..

Ran into the regular crew, Rick, Liz, Toolman, TCrosser, J, and a few others. It's the people that make this fun.

One last note: For those of you I suggested to go watch, I didn't see you. I hope you went after I headed for the b-day party. It's fun to watch!

The Good, Bad, and Ugly

Well, it was a tough day at the Washington Park cross races. When I have a good day, I stay with the back.. When I don't.. Here's an example of what unfolds.

The Good

Most of my mounts were much smoother than two weeks ago (which left TONS of room for improvement). All the costumage was wild. And the CX atmosphere was nice as usual. $1 brats topped it off as great. I ran into a good crew of bloggers and non-bloggers that didn't turn and run at the notion of sayin' "Hey" to JWM at the races.. Even if I am one of those "get lapped as a cat 4" guys. Skidmark gave me tips on getting the kids into bike racing. Rick listened to me engineer up several possible cheap ways to get a CX geared bike.. Several others too. That sums up the good.

The Bad

This could get kinda long.. So, I'll sum it up. I stuck with the other racers all the way up to the first hill (20-30 seconds into the race). Wherein I learned I should have ran it as my legs weren't ready to climb it on my gear choice. I spent the rest of the lap in visual sight of 2nd to last.. I was even catching him once in a while.. I was red-lined and trying to keep up. At the point of "maintain this and breakfast comes up", I decided to fall back a bit. It was over from there.. It's a nice long course, and it was a good while before I got lapped.. Still a tough day to swallow.

The Ugly

Well, I didn't toss breakfast.. so not much there. Some of the costumes were pretty wild. In comparison, last night I happened to be coming out of the Oriental Theater just before midnight Halloween weekend (think Rocky Horror Picture Show line).. WOW, nutz! And my without my camera. Minus 10,000 cool points for me. Plus, I now know I'm getting old. As I am so far from being in that line...


Ah.. and I stuck around long enough to see the cat 1-2 riders.. Wow! If you have the means, I highly recommend it.

The Mud, The Blood, and the Beer (Cyclocross racin')

The MUD

The Place: Badger Prairie Park (Verona, Wisconsin).. My last race went through Verona too. So, I had to do this one.

The numbers: 20 bux + 10 for 1 day pass. 30 minutes of racin' (or LT testing).

Weather.. 50F 50% chance of rain.. It was at least raining 50% of the time. Woot! Real live CX weather!

Goals: Not lose site of someone. Anyone.. Go home in once piece.

Lined up w/ 60 or so other riders in cat 4. R. Tool man was afraid I'd do too well as one of them "triathletes". So he let the air outta my tires. Right there with me on the bike at the start line. He said something about mud, and I didn't have time to air them back up before the race. They say go! I'm going easy for the first lap to figure out how to ride mud, and because I didn't pre-ride the course.

This was a good single speed course, minus the mud. It woulda been fast if it was dry.

I HAVE TO work on the mounts. I more or less know how to mount. And I'm thankful to Velonews video to explain you are not to jump up in the air and have your feet race your important parts to the bike. I can get off the bike easy.. getting back on.. well I might as well be waiting for someone to give me a push.

Lap 2, I settled into a groove. Three or four of us trade for last place a few times. I was doing pretty well (relative), in front of that gang on lap 3. Near the end of the lap, out of nowhere I was in the mud, sliding on the ground. Second from last yelled, "GET UP!". I did so, but quick. Run, remount.

Having been lapped and near (or over) 30 minutes, I was done at 3 laps.. I was expecting to go around again one more, so I was holding back coming up to the line a bit. Next time.

Special thanks to the announcer who noticed me right about the time I was "practicing" my mount technique on every lap. It was nice to be recognized.

Goal met. I stuck w/ those 3-4 riders and wasn't totally alone at the end. Right now, lapped is just part of the gig, at least until I put together mounting technique.

I will continue to lust for a sweet geared CX bike. I need to pay some dues first.

Tri-heads who aren't with the program. This could be some killa off season training. I'm sure after a few weeks of this, my LT must improve.

The BLOOD

Post race: I grabbed a bagel. I stuck the knife in my hand when I cut it up. No big deal. Just a scrape.. But, I like the title.

The BEER

I fully intend on cracking one of my favorite Lakefront Pumpkin Lager's open tonight post dinner.


The Prizes

Well, 30 bux and 30 minutes of riding hard... and I won a free Giro E2 helmet to show for it. Raffle style. Perfect!

How To Convince Yourself to Do a Cyclocross Race.

Excuse: you don't have the legs to pull off "newbie Singlespeed Cross race"
Fix: Get a smaller gear than you had. Had 42x17, now 38x18. I may not keep up, but it won't be for the same reasons.

Excuse: You just did a 140.6 mile race. And you're supposed to recover.
Fix: It's been a month. Go to a race, get spit out the back. Maintain, "still recovering" as an excuse.
Long shot on this one: Race into shape. Be so so by the time home course (Estabrook) advantage rolls in.

Excuse: Dismounting, mounting speed and/or success rate.
Fix: Practice. I did today at Estabrook Park. Dismounting got better. Mounting most certainly did not.

Excuse: General fear of crashing.
Fix: Keep riding.

Here's to hanging on this year.

All This Time

Complete consternation over cyclocross gear choice. And I could have just hit up Sheldon Brown for advice.

"Choose a good gear. This obviously is the key. You want to chose a gear that lets you not get dropped too badly on the flats and allows you to ride as much as possible on the hills. If you have to get off your bike you better be able to run well (see above). I find a 2:1 is best for me. Although I could see going a bit higher as I get faster. Travis Brown runs a much higher than 2:1, but he is a machine and a half. Being a mere machine, 34:17 works well for me, although I am going to try some races in the 34 16 soon. i think if you are running anything less than 2:1 you need to be able to spin like a mad bastard, consistently through the whole race."

Given that and someone told me "Yeah, I rode 42x17 just fine." I take responsibility for listening. But it's time to switch up from 2.5:1 to closer to 2:1.

And, if I don't get sick from this 0 hours of sleep last night for work, I'm recklessly eyeballing the CX races on the 13Th or 14Th.

Please excuse any mistakes made in this post as I have more or less been on a spirit quest since getting off work.

What the heck is cyclocross?

A question from a loyal reader deserves an answer. Unfortunately, I have only limited knowledge on this subject. Here is what I do know:

• If you wear your HRM, you will learn what your 1 hour threshold is.
• You must be able to run.
• You really must be able to bike.
• Think road bike with knobby tires.
• Think mud.
• Think about a 1-2 mile loop with 3-6 opportunities to practice your bike/run/bike transitions on each loop.
• You're probably racing against good mountain bikers or roadies that had a bad season and want to take it out on the race course. If you don't think this is true, look at their faces.
  
• If they didn't have bad seasons.. Well, they are there too.
• It's all in good clean (usually muddy) fun.

And, since I can't be much help. Here are other resources.

Well that video link didn't work too well on format.. So please go check out Velonews TV and click on "How To" for the CX "How to's".

Then once you learn the technique.. It might look more like this on race day...



At least go watch one!

For the CXers listening.. What's the smallest single speed gear I have a chance at keeping up with anyone in cat4? More gears isn't likely in the budget this year.

Split Personality

It's post Ironman. I'm only 10 days out.

Cyclocross season starts sooner than I will be ready. It just might be long enough that I try to get a race in.

My Ironman goal is in the bag. My weight goal is not. Running works on fat. It would be easy to get up every day and just toss on shoes to run.

I still need some recovery. I'm on-call at work again, just in time. So a few good swims next week would probably be a great way to eek back into working out.

Part of me just wants to pick one and work it. I've been doing sport balance all year. It's time to just break down and ride, or run. It's tough to give up two (for a few months) of them after so long.

Last night, I did some organizing. The rollers are setup in the basement. All I have to do is wake up, and hop on. Perfect! Just what I need.

Top 10 Reasons the Cyclists that read this blog should try Ironman

You certainly don't have to. There are easily a top 10 of why not to do it. But, I'd be remiss not to mention these.

1. You are probably from Wisconsin too. This is one local race not to be missed.
2. Ever seen the TdF? Picture going up the hill on the way into Verona with crowds lined on either side, a foot or two away, cheering you on! Where else does this happen? Pardon me if you have actually raced in the TdF.
3. You could probably do the bike section in less than 8 hours drinking and standing on your head.
4. Buy a wetsuit, the swim isn't that bad. Just don't forget to lubricate. If you're really slow, start out front and just grab ankles all the way!
   
5. If you decide it's not worth it for the medal.. You can bow out for the marathon. The bike was all you wanted anyway.
6. If you didn't bow out, you get to run through Camp Randall. Maybe even up Observatory hill (or walk). Camp Randall on the field is something else.
7. There is a remote chance you will get weather as good as I did.
8. If you are semi-single, there is a shot there will be an Iron person in distress. Then you're buds can stop sending your super-mate pictures on their blogs.
   
9. Remember the scene I described going up the hill in Verona? The finish line is even more packed with crowds, in less space. There are stands full of cheering Iron-maniacs. It's a rush!
10. See 2 and 9, that's worth 3/10.

Peace. Hoping to recover for CX season.

Compromise

I can't believe it. I let up.

Today, "I want a CX bike" slipped out somehow in front of my wife. Now, mind you I have four bikes (at least). My fixed gear works wonderfully as a CX single speed bike. And if you buy into the fact that I could do it with one gear, then fine. I think though I might need the extra help of more gears. Blah blah blah.. I got Ironman to worry about for now.. So why let the CX bike slip? It's not really even on the radar yet.

I got the complete warranted/expected "you're not getting another bike now."... OK fine. I got now quarrel with that, for now.

Then I get, "you need to do a full season of races. Then you can get one." What? Can I head off to a season full of CX races every weekend all over Wisconsin???? Dang! And after being rewarded with that, I can buy a new bike ??? She must have been sleeping.

Long story short, I told her I'd forget the conversation (until after Ironman). I don't want her stressing over some non-existent bike purchase for another 6-7 months.. And, oddly enough, I feel good for having dropped it. Win win...

But don't think I forgot about the "do a season of CX races". Oh NO!!! If I can still walk after Ironman, I'll be considering getting muddy.

TSOTD 3

Quick and easy story. But it's a lesson for y'allz.

This shirt is from my very first cyclocross race. You don't get the shirt unless you pay the man. It's good, cheap fun. Do what I did. Go see the race the year before. Then absolutely declare you will never do that. The next thing you know you are looking at 45-60 minutes of lactic threshold testing in the form of a race. In the immortal words of Ferris, "If you have the means, I highly recommend it." (paraphrased, I'm sure).

It was a Halloween race and many a folks wore some sweet and crazy getups.

Also note, this is actually a decent looking shirt. No thanks to my photography laziness, it's not a great picture.

Vows (a fall update)

Oh how quickly I rescind my recent vow. Let's recap from my last blog entry.

"But dang it, as sure as I type this blog I vow to race a minimum of ONE of these and show my face and get lapped, shelled, dropped, spit out the back at the 2nd turn.. Laughing all the way."

Here I am after two weeks of no working out whatsoever, 2/3 of my "possible" CX races are past. And I'm still hacking up 2/3rds of my lung. For the squeemish, I decided not to provide the "proof" photo of my green oozing eye. Suffice to say, Doc loaded me up with sufficient drugs to kill all bacteria known to man, and maybe a few extra. Sorry folks, no Cyclocross race report this year.

I will have to plan for 2007, take a month off after Ironman Wisconsin. Then utilize my wicked year long base building to leg up and "nearly keep up" with the beginner CX racers. Place your bets now!

Cyclocross

It's cold. It's rainy. It's fast. It's drooling, white spot seeing, wheezing craziness.. Laughing all the way. It's what a triathlete needs post-season. Especially one stuck in the neverending quest of going longer.

A few rules...

1. Try to keep up.
2. Watch your tights on the dismount.
3. Remount, best I can figure, is a jump in the air while your feet race your butt to the bike. Pray your feet win.
4. 30, 40, or 50 minutes max queue, the X number of laps. If you still aren't getting asked if you're racing or not, you're doing pretty good.
5. If you wear your HRM, it will think it was stolen.
   
6. Head for beer/reward.

I did this cyclocross thing last year.. Much to my amusement. And have/had high hopes of hitting it again.. All the regular excuses pop up.. Birthday's, anniversary's, work, etc etc.. But dang it, as sure as I type this blog I vow to race a minimum of ONE of these and show my face and get lapped, shelled, dropped, spit out the back at the 2nd turn.. Laughing all the way.

If you too are a triathlete and haven't been exposed to the wreckless sillyness of CX.. Drag your bike out there.. or at least go watch (take a camera).. but beware my experience. One year I watched, I said "NO WAY!". The following year I was out there getting lapped like a dog, laughing all the way.