There is nothing quite like speeding down a hill at 40+ mph, going aero with the sun reflecting off of your sunscreen and sweat-licked face while breathing in the fresh air and smell of evergreens. There is also no feeling similar to the leg fatigue one feels after an eight mile climb up a mountain. The descent makes it all worth it, though.
How do you build up a base strong enough to make those climbs that lead to such glorious descents? A couple things are key in endurance sports like cycling or running: strong leg muscles and a high lactate threshold (LT).
When training for an event your workouts can be divided into categories - interval and endurance, i.e. weekdays and weekends. Busy schedules during the week usually leave us with less time to workout, but it is still important to get in workouts during the week. The good news is you can get in extremely beneficial workouts in a little time during the week by doing interval training and weight training. Keep your long rides and runs for the weekend, and during the week go to the track and work on speed intervals, find your favorite hill and do hill repeats or hit the gym and work on your squat and deadlift. This will increase your LT and make your long weekend workouts easier by easing the burning that you feel from the lactic acid build up. Use the weekdays to build up a tolerance and everything will fall into place on the weekends. It will also boost your performance come race day. That is the day that you can breath it all in and remember why you worked so hard.
Monday, October 26, 2009
Monday, October 5, 2009
Racing in Rain
Beep. Beep. Beep. Beep. Off. 6:00am was when I woke to the sound of rain and a chill. Fall is here. What a great time for a race. This would be my first triathlon, and the nerves and excitement were all fusing together to form a knot in my stomach. I jumped out of bed pretty quickly and started prepping for the event. I had gotten together most of my things the night before, so that I would not stress out in the morning. But, there was still a pre-race check that I needed to do. Helmet - check. Cycle shoes - check. Running shoes - check. Pump bike tires with air - check. Eat - check. Energy gels - check. Race bib - check. Husband awake - check.
Although I had ridden in several bike rallies, the idea that this was a race got my nerves going more than usual. The rain wasn't helping. It was starting to downpour as I loaded my bike into the car and we headed on our way. It was still dark when we arrived and the water was flooding the parking lot. I checked in, got my timing chip, placed my items in the transition area and got my swim gear out. In the transition area I ran into a friend that I did not know would also be competing. I saw some other familiar faces there, which was fun and reassuring. And, I had my fans on the sidelines. Daniel was there to get all of the photo ops and some of our friends from the bike shop were there to cheer me on as well.
At 7:45 the participants gathered for the pre-race meeting to get all of the course details and rules from the event director. He explained that unfortunately the bike portion was cut in half because the low water crossings on the course were flooded. But, I'm glad they didn't toss out the bike altogether. He finished going over the race details and it was time to start lining up for the swim. I was in the second group, so I had a few minutes to figure out where in line I needed to be.
And, then, it was go-time. I started my stopwatch, stepped over the timing mat, jumped in and off I went. I got through the first two laps without having to pass anyone, but then started catching up to people. I was ready to make my first pass in the pool. All clear. I went. Then, I got behind a few more people, made sure the pass was clear and went for it. I passed a couple more people going into the final lap, got to the ladder and jumped out quickly. I exited the pool and made my way to my first transition. It was bike time and that was good. I knew the first two events were my strongest and that I'd be able to make up some time by getting ahead on those. I geared up, made my way to the transition area exit, crossed over the timing mat and mounted my bike. The bike portion was only six miles that consisted of one loop which was to be completed two times. I made my way through the first loop pretty quickly, keeping a consistent 20mph pace. I decided to lay off a little on the second loop and catch my breath for the run. I had sprinted in the pool and on the first bike lap, so I wanted to make sure I had my breathing under control before the run. I completed the second loop feeling very good, dismounted my bike and ran it back into the transition area.
My second transition felt a little faster than the first. The first time, I sat down to put my cycle shoes on. That was a mistake. For the run transition, I remained standing while changing my shoes. My socks were soaked and I thought they would be more likely to give me blisters in that condition, so I lost the socks and quickly put on my running kicks. I threw my helmet off, quickly pulled off my gloves and started running toward the transition area exit to the run course. Over the timing mat I went and I was on my way for the last leg of the race. The run would be the most challenging and my slowest time. Luckily, my legs felt strong and fresh. My stomach was a little sloshy because I had not had much time to digest the fluids that I took in on the bike, due to the short distance of the ride. I just kept telling myself "Don't stop running."
There were four legs of the run; the longest took us to a dead-end by the lake and it was very nice and peaceful. I chatted with a few of the other ladies on the run and it was nice to hear other people's tri stories. As I made my way up the final leg of the run, back uphill toward the finish line, I decided to pick up the pace. My stomach was feeling better and I was ready to finish with a good time. I quit my talking and sped ahead of the women that I had met. Then, it started raining again. While I was glad that I was almost done with the race when the rain hit, it did feel nice. It was cooling and also gave me a sense of pride to have still gotten out there and done this race in suck yucky weather. I crossed over the top of the hill and into the parking lot. This is where I made my final sprint to the finish. I saw another participant up in front of me and I thought she would also speed up to cross the finish. But, she actually slowed down and I almost ran right into her. I darted off to the left of her to cross over the line and hit the final timing mat. I had done it in under an hour (54:21): 300m swim, 6 mile bike and a 5k run.
I am now a triathlete and my road to the Half Ironman feels real. Best of all, it was fun!
Check out the video of the finish line:
Although I had ridden in several bike rallies, the idea that this was a race got my nerves going more than usual. The rain wasn't helping. It was starting to downpour as I loaded my bike into the car and we headed on our way. It was still dark when we arrived and the water was flooding the parking lot. I checked in, got my timing chip, placed my items in the transition area and got my swim gear out. In the transition area I ran into a friend that I did not know would also be competing. I saw some other familiar faces there, which was fun and reassuring. And, I had my fans on the sidelines. Daniel was there to get all of the photo ops and some of our friends from the bike shop were there to cheer me on as well.
At 7:45 the participants gathered for the pre-race meeting to get all of the course details and rules from the event director. He explained that unfortunately the bike portion was cut in half because the low water crossings on the course were flooded. But, I'm glad they didn't toss out the bike altogether. He finished going over the race details and it was time to start lining up for the swim. I was in the second group, so I had a few minutes to figure out where in line I needed to be.
And, then, it was go-time. I started my stopwatch, stepped over the timing mat, jumped in and off I went. I got through the first two laps without having to pass anyone, but then started catching up to people. I was ready to make my first pass in the pool. All clear. I went. Then, I got behind a few more people, made sure the pass was clear and went for it. I passed a couple more people going into the final lap, got to the ladder and jumped out quickly. I exited the pool and made my way to my first transition. It was bike time and that was good. I knew the first two events were my strongest and that I'd be able to make up some time by getting ahead on those. I geared up, made my way to the transition area exit, crossed over the timing mat and mounted my bike. The bike portion was only six miles that consisted of one loop which was to be completed two times. I made my way through the first loop pretty quickly, keeping a consistent 20mph pace. I decided to lay off a little on the second loop and catch my breath for the run. I had sprinted in the pool and on the first bike lap, so I wanted to make sure I had my breathing under control before the run. I completed the second loop feeling very good, dismounted my bike and ran it back into the transition area.
My second transition felt a little faster than the first. The first time, I sat down to put my cycle shoes on. That was a mistake. For the run transition, I remained standing while changing my shoes. My socks were soaked and I thought they would be more likely to give me blisters in that condition, so I lost the socks and quickly put on my running kicks. I threw my helmet off, quickly pulled off my gloves and started running toward the transition area exit to the run course. Over the timing mat I went and I was on my way for the last leg of the race. The run would be the most challenging and my slowest time. Luckily, my legs felt strong and fresh. My stomach was a little sloshy because I had not had much time to digest the fluids that I took in on the bike, due to the short distance of the ride. I just kept telling myself "Don't stop running."
There were four legs of the run; the longest took us to a dead-end by the lake and it was very nice and peaceful. I chatted with a few of the other ladies on the run and it was nice to hear other people's tri stories. As I made my way up the final leg of the run, back uphill toward the finish line, I decided to pick up the pace. My stomach was feeling better and I was ready to finish with a good time. I quit my talking and sped ahead of the women that I had met. Then, it started raining again. While I was glad that I was almost done with the race when the rain hit, it did feel nice. It was cooling and also gave me a sense of pride to have still gotten out there and done this race in suck yucky weather. I crossed over the top of the hill and into the parking lot. This is where I made my final sprint to the finish. I saw another participant up in front of me and I thought she would also speed up to cross the finish. But, she actually slowed down and I almost ran right into her. I darted off to the left of her to cross over the line and hit the final timing mat. I had done it in under an hour (54:21): 300m swim, 6 mile bike and a 5k run.
I am now a triathlete and my road to the Half Ironman feels real. Best of all, it was fun!
Check out the video of the finish line:
Friday, September 4, 2009
Not so Hotter n' Hell
Two weekends ago, Daniel and I rode in our second century ride. It was 100 miles in Wichita Falls for the infamous Hotter n' Hell Hundred. I was certainly more nervous about this century ride than I was before Tahoe. Sure, Tahoe had the elevation as a challenge, but something about the fact that the ride is called Hotter n' Hell just made me a little nervous. I wasn't really in the mood for heat stroke but I bucked up and decided to do the ride anyways.
We got lucky. It was 67 degrees that morning when we geared up and made our way to the start line. In fact it remained quite cool for most of the morning. As we approached mile 80 it started to get a bit hot and reached about 95 degrees. But, we only had 20 miles left at that point.
The obstacles that I did not expect were the challenges that we ended up facing. Those challenges came in the form of oblivious riders who caused many, many crashes. It was actually more scary than the heat. I have never seen so many ambulances at a bike rally. People were crashing left and right. I'd pass a crash on the right and 2 miles down the road, there would be a guy on the left with his eye cut open and EMTs all around. It was quite insane. This ride is one of the largest rallies in the country, with 14,00+ riders at the event this year. I think it is so highly publicized that a lot of individuals who were not truly prepared for such a ride decided to join the masses anyway. A lot of folks were riding with earphones in the ears, which I imagine is what caused many of the wrecks. We were amazed at the number of riders who seemed oblivious to the idea that cycling with headphones on is dangerous, especially when you have 14,000 other rides on the course.
Our ride went well and we got out of there unscathed. Our time on the bike was 6 hours, which was just about an hour less than the Tahoe ride. Will we do it again next year? Probably on our single speeds. After all, it was Flatter n' Hell.
Friday, August 21, 2009
A breath of fresh air
One of my biggest complaints about the DFW metroplex has been the general lack of concern for the environment, health and the overall SUV-centric culture. It took a while for me to find my niche here, and I found it in cycling; however, there seems to be this general attitude in the 'plex that having a huge house, driving a huge car and pouring huge blocks of big box stores is where one can find the meaning of life. That may be shifting a bit...
A positive change is in the air. Back in 1999, Fort Worth took the bull by the horns and the Bicycle Blueprint was born. It was a plan that was put into action and resulted in 300 miles of bicycle routes in cow town. Now, the plan is on the verge of being taken further. It has been coined "Bike Fort Worth", and it will expland the existing 300 miles by 755 new miles of trails and bike lanes. It could turn Fort Worth into a cycling haven.
The idea is that adding an abundance of trails and lanes will open up another avenue of transportation as well as slow motor-vehicle traffic. Interestingly, the bike lanes result in better business for shop owners because motorists who drive slower are more likely to stop and shop or eat. An article from the Fort Worth Business Press outlines the plan along with some of the benefits that shop owners on Magnolia have personally experienced since lanes were painted on that road.
My hope is that this project will make both cyclists and motorists happy while doing something good for the environment. With lanes and trails, we cyclists will happily get out of the path of vehicles. ;)
A positive change is in the air. Back in 1999, Fort Worth took the bull by the horns and the Bicycle Blueprint was born. It was a plan that was put into action and resulted in 300 miles of bicycle routes in cow town. Now, the plan is on the verge of being taken further. It has been coined "Bike Fort Worth", and it will expland the existing 300 miles by 755 new miles of trails and bike lanes. It could turn Fort Worth into a cycling haven.
The idea is that adding an abundance of trails and lanes will open up another avenue of transportation as well as slow motor-vehicle traffic. Interestingly, the bike lanes result in better business for shop owners because motorists who drive slower are more likely to stop and shop or eat. An article from the Fort Worth Business Press outlines the plan along with some of the benefits that shop owners on Magnolia have personally experienced since lanes were painted on that road.
My hope is that this project will make both cyclists and motorists happy while doing something good for the environment. With lanes and trails, we cyclists will happily get out of the path of vehicles. ;)
Thursday, August 13, 2009
Digging up dirt
Up until this Tuesday, I'd been using the wrong muscles.
I had gone through several seat adjustments on my bike and nothing ever felt quite right. One adjustment gave me pain in the front of my knee, another adjustment gave pain in the back of my knee and the most recent made me feel like Quasimodo. And, all in all, I never felt like I was getting that much power out of my legs. I got another adjustment over this past weekend. Then I went out for a 26 mile ride on Tuesday evening after work. WOW. What a difference! My legs felt so much more powerful and I was able to keep a better cadence and better consistent pace. I just plain felt stronger.
Over the course of the Tahoe training season, I had heard several times that you want to imagine yourself scraping mud off of the ground when you are peddling. Did I take this advice? I guess not. I either wasn't aware that I wasn't doing that or I just didn't listen. Either way, I was doing it all wrong. When I was getting my bike adjusted this last time, while I was peddling on the trainer, the mechanic brought it to my attention that I was pointing my toes down while I peddled. He, too, told me that I should scrape mud. It was advice that I'd heard of course, but I didn't realize that I wasn't putting that advice into motion. He told me "You're using all the wrong muscles that way." See, if you peddle with your toes pointed downward you are using all of the small muscles in your leg. Instead, you should keep you foot parallel to the ground and imaging yourself scrape mud off of the ground with your cleat. This form will ensure you are using the big muscles in your legs, the ones that you can really leverage power from.
My husband always says there are four steps to proper form. This can be applied to any sport, really. 1) You are doing it wrong, 2) You realize you are doing it wrong, 3) You correct it and are aware that you are correcting it, 4) You do it correctly without thinking. Tuesday was my step 2. Moving onto step 3....just scraping mud, peddling faster and digging deeper.
P.S.
Today I stumbled upon a site that gives a nice explanation on cycling form and bike fit. If you ride and feel that you may not quite have the right fit, I recommend checking it out.
To subscribe to my blog, go to taylorcycles.com and click the Follow button or subscribe via RSS feed.
I had gone through several seat adjustments on my bike and nothing ever felt quite right. One adjustment gave me pain in the front of my knee, another adjustment gave pain in the back of my knee and the most recent made me feel like Quasimodo. And, all in all, I never felt like I was getting that much power out of my legs. I got another adjustment over this past weekend. Then I went out for a 26 mile ride on Tuesday evening after work. WOW. What a difference! My legs felt so much more powerful and I was able to keep a better cadence and better consistent pace. I just plain felt stronger.
Over the course of the Tahoe training season, I had heard several times that you want to imagine yourself scraping mud off of the ground when you are peddling. Did I take this advice? I guess not. I either wasn't aware that I wasn't doing that or I just didn't listen. Either way, I was doing it all wrong. When I was getting my bike adjusted this last time, while I was peddling on the trainer, the mechanic brought it to my attention that I was pointing my toes down while I peddled. He, too, told me that I should scrape mud. It was advice that I'd heard of course, but I didn't realize that I wasn't putting that advice into motion. He told me "You're using all the wrong muscles that way." See, if you peddle with your toes pointed downward you are using all of the small muscles in your leg. Instead, you should keep you foot parallel to the ground and imaging yourself scrape mud off of the ground with your cleat. This form will ensure you are using the big muscles in your legs, the ones that you can really leverage power from.
My husband always says there are four steps to proper form. This can be applied to any sport, really. 1) You are doing it wrong, 2) You realize you are doing it wrong, 3) You correct it and are aware that you are correcting it, 4) You do it correctly without thinking. Tuesday was my step 2. Moving onto step 3....just scraping mud, peddling faster and digging deeper.
P.S.
Today I stumbled upon a site that gives a nice explanation on cycling form and bike fit. If you ride and feel that you may not quite have the right fit, I recommend checking it out.
To subscribe to my blog, go to taylorcycles.com and click the Follow button or subscribe via RSS feed.
Saturday, August 8, 2009
To Gu or not to Gu: What's in a gel?
I've done the Dew. Recently I decided it was time to do the Gu. Before I got into cycling I did not know what a Gu was. I'd never tried a Gu, I didn't know anyone who Gued and certainly didn't know what was in a Gu. To me, gu was something icky and sticky. But, then I started seeing fellow Team in Training teammates doing Gu on our long training rides and it made me curious. Many people would substitute Gu for solid foods. I was told that the first time I try a Gu it should be on a short ride of 30 miles or so. Apparently gus and gels can make some not so fun gu in your stomache when your system first is introduced to it.
A few weeks ago, on a sunny and blistering Tuesday afternoon, I decided to go on a ride after work. On this day, I also decided I would try my first gu. To my surprise I had no issues. My stomache did not burn and I actually felt great. I did one gu about 15 minutes before I went out and another on the ride. I did 31 miles that day with calorie consumption that consisted of 2 gus, sports drink, half of a Clif bar and tons of water. It was a good ride for an evening. Hot but good.
You may be asking yourself what's in these gels and gus that endurance athletes are always raving about? The simple answer: calories. Calories that you can absorb and burn through quickly. Calories that help your body avoid using itself as fuel on long rides. Gus provide a blend of complex and simple carbohydrates, electrolytes and amino acids to keep you going with a "hopefully" smaller amount of pain. They are a good fuel for endurance training because they offer a balanced blend of the nutrients you need and they are fast and easy to consume. Do be cautious when first trying a gu or gel. Although my stomache did not burn, they are not always so kind. Slam a gu on a short ride or near the end of a long ride just in case they do cause some stomache issues. You'll also want to try different flavors. I recommend buying a variety box at first. I like the non-fruit flavors - Espresso, Chocolate and Vanilla fare well with me. Give some different flavors and shot and see what works for you.
A few weeks ago, on a sunny and blistering Tuesday afternoon, I decided to go on a ride after work. On this day, I also decided I would try my first gu. To my surprise I had no issues. My stomache did not burn and I actually felt great. I did one gu about 15 minutes before I went out and another on the ride. I did 31 miles that day with calorie consumption that consisted of 2 gus, sports drink, half of a Clif bar and tons of water. It was a good ride for an evening. Hot but good.
You may be asking yourself what's in these gels and gus that endurance athletes are always raving about? The simple answer: calories. Calories that you can absorb and burn through quickly. Calories that help your body avoid using itself as fuel on long rides. Gus provide a blend of complex and simple carbohydrates, electrolytes and amino acids to keep you going with a "hopefully" smaller amount of pain. They are a good fuel for endurance training because they offer a balanced blend of the nutrients you need and they are fast and easy to consume. Do be cautious when first trying a gu or gel. Although my stomache did not burn, they are not always so kind. Slam a gu on a short ride or near the end of a long ride just in case they do cause some stomache issues. You'll also want to try different flavors. I recommend buying a variety box at first. I like the non-fruit flavors - Espresso, Chocolate and Vanilla fare well with me. Give some different flavors and shot and see what works for you.
Saturday, July 25, 2009
Thursday, July 23, 2009
Food 101: Practice proper nutrition while cycling in the heat
The Texas summer heat can be brutal and take a toll on an endurance athlete's normal nutrition regimen. It is extremely important to maintain your nutrition and hydration routine while riding in these blistering temperatures. Riding in 100+ degrees, I've lately found myself going through both water bottles in half the time it takes in less extreme conditions. It can also be difficult to eat when you feel hot, sticky and full from all the fluids you've been drinking. But just remember, your body is working harder than usual and it needs calories to maintain a strong performance. If you are going on a ride for 2 or more hours calorie consumption is vital. What I have found to work best for me are a mix of bananas, Cliff bars and Fig Newtons. I typically ride with one bottle full of sports drink and one bottle with water. And I always carry along extra packets of an electrolyte drink that are easy to store in my jersey pockets or saddle bag. In the heat it certainly can be more of a challenge to swig that Gatorade, but it is definitely important to refuel your body with electrolytes, especially on summer rides when your body is producing more sweat than usual.
When it comes to hydrating, a good rule of thumb is to take a few large sips every 15 minutes. In the 100+ degree weather that we've had, I've been taking a drink more like every 5 minutes to avoid overheating and dehydration. As far as nutrition goes, if you are on a long ride a good rule of thumb is to consume between 150-200 calories per hour. There are many goos and globs out on the market that are popular; these are easy to carry and quick to consume. But if you are looking for a less expensive alternative, Fig Newtons are a great snack to pack. Bananas fit pretty nicely in a jersey pocket as well and are a great pre-ride bite to fuel your body with the potassium it will need which can help you avoid cramping.
The most important thing to keep in mind in this heat is to not falter on your normal nutrition plan. Proper hydration and nutrition will keep you going and riding even when you think it's just too damn hot.
When it comes to hydrating, a good rule of thumb is to take a few large sips every 15 minutes. In the 100+ degree weather that we've had, I've been taking a drink more like every 5 minutes to avoid overheating and dehydration. As far as nutrition goes, if you are on a long ride a good rule of thumb is to consume between 150-200 calories per hour. There are many goos and globs out on the market that are popular; these are easy to carry and quick to consume. But if you are looking for a less expensive alternative, Fig Newtons are a great snack to pack. Bananas fit pretty nicely in a jersey pocket as well and are a great pre-ride bite to fuel your body with the potassium it will need which can help you avoid cramping.
The most important thing to keep in mind in this heat is to not falter on your normal nutrition plan. Proper hydration and nutrition will keep you going and riding even when you think it's just too damn hot.
Tuesday, July 21, 2009
Back in the Saddle
Hello blog. It's been a little while since we last spoke. After the intense training routine we were on for Tahoe, we decided to take a little mental and physical break from the bikes. Daniel and I went on a nice vacation in June to Colorado and just enjoyed relaxing. It was excellent. We really needed the break; and, after a little time off it made us really appreciate the road and we are gearing up again for our next challenge - Hotter N' Hell. 100 miles in 100 degrees. It's gonna be hot.
This past Sunday we rode our longest ride since Tahoe. We got in a solid 50 miles at a very high intensity level, riding around town and to Crowley. Daniel and I have gone on several 20-30 mile rides during the week and are working on building up our endurance for the heat. Luckily the Hotter N' Hell course will be flat, but from what I hear the wind can be brutal and mixed with the heat you just get hot wind. Yuck. Why are we doing this? Well, you could just say we are crazy, I guess. It is the challenge and the mission we are most interested in. We've now proven that we can cycle in the mountains, at high altitudes and in extreme cold....naturally, the heat just comes next. As I continue to ride and improve as a cyclist, I also plan to continue on my mission to help save lives by raising money and awareness around social causes. I figure while I'm young and able-bodied, I'd better get out there and ride for those who can't.
Stay tuned for more news to come as we train for our century ride in August.
This past Sunday we rode our longest ride since Tahoe. We got in a solid 50 miles at a very high intensity level, riding around town and to Crowley. Daniel and I have gone on several 20-30 mile rides during the week and are working on building up our endurance for the heat. Luckily the Hotter N' Hell course will be flat, but from what I hear the wind can be brutal and mixed with the heat you just get hot wind. Yuck. Why are we doing this? Well, you could just say we are crazy, I guess. It is the challenge and the mission we are most interested in. We've now proven that we can cycle in the mountains, at high altitudes and in extreme cold....naturally, the heat just comes next. As I continue to ride and improve as a cyclist, I also plan to continue on my mission to help save lives by raising money and awareness around social causes. I figure while I'm young and able-bodied, I'd better get out there and ride for those who can't.
Stay tuned for more news to come as we train for our century ride in August.
Saturday, June 13, 2009
Wednesday, June 10, 2009
100 Miles: We did it!
My heart raced as we approached the orange arrow that pointed us to the finish line. Could this really be it? After all of the anticipation over the course of the past few months and the last 99 miles we were on our way to crossing that 100 mile mark. I almost missed it and skid out, but caught myself in the knick of time. The cheering crowd could be heard long before we pulled through the finish line. Arms were in the air waving and folks from all over the country were joined together by the excitement of a victory. This ride symbolized victory for so many of those who have won their battle against cancer and lived to cycle 100 miles in America's Most Beautiful Bike Ride in Lake Tahoe. For me it was a personal victory over a challenge that I had set my mind to do and had accomplished. "Go TEAM, Go TEAM," I shouted with my hands in the air as I pedaled fast to get through the line and cross under that victorious banner.
The day began at 4:30am with the sound of a wake-up call. Race day was here. Daniel and I hurried to get ready and pack down a few Cliff bars before we had to be downstairs at the start line. We were lucky; the start line was right outside our hotel, resting on the border between California and Nevada. We got downstairs, checked gear, pumped our tires full of air, took a few photos and were on our way at 6:25am. We started out the first 9 or so miles with some nice flats that helped us warm up. The temperature was in the 40s and I could tell the sun was going to come out and make for a beautiful ride day. We got lucky with the weather. The previous day, on our training ride, we rode just ten miles and had ten flat tires among the team members - with Daniel and myself making up two of those. Around mile ten we began our approach to Emerald Bay: the first big climb! And, it really wasn't bad. This climb was where we met the switchbacks, and while they were a bit steep and long our training had prepared us. We passed people who were walking their bikes up the hills - I really don't know what they did the rest of the ride considering this was only between miles ten to twelve. We took a quick rest stop at the top of the point that overlooked the gigantic lake and continued on our way. What a descent that was. After a long climb up the mountain, we were able to coast back down and get up to speeds of 40 mph. Of course, that only meant that we would have to go right back up. But, it was fun while it lasted.
The course was steady in between. We kept a good pace and only had to stop to repair one flat tire that day. Our average pace was around 14 mph, but we found ourselves consistently speeding along at 20 mph. It was the climbing that slowed us down; that was when we just sat back in the saddle and kept it at a steady seven mph pace to conserve energy. We would need it for the climb to Spooner Summit. Around mile 70 we began to descend more again and coast for a little while on some flat parts around the lake. We knew Spooner was coming. It was the climb we had been hearing about all season long. I heard various things about it - some said it was twenty-four miles of steady climbing, some said twelve and some said only six. According to our calculations it was eight miles up from the very bottom. So we took it ready, able and with caution as to not burn out our legs. The bright side was that we knew immediately following Spooner that we would get to go downhill for about five miles. That was the light at the end of the tunnel, literally. We really rode through a tunnel.
One of the most amazing things that I saw on the climb up to Spooner Summit was a guy on a unicycle. Yes, he rode 100 miles on a unicycle. He probably looked at the rest of us like we were a bunch of whimps. After we reached the summit we opted to skip the last rest stop and make up some time by finishing out the last fifteen miles. As I coasted down the hills at about 30 mph I enjoyed the fresh air that was not coated in soot and smog. It was absolutely amazing. With the wind blowing against me as I looked over the hills and down at the lake that was lined with trees, I was in awe. It was an absolutely amazing setting and feeling. I shed a few tears of joy and then continued to pedal faster to near the finish line.
Words can't really describe how awesome or beautiful it was. The snapshots of the memories from the event will be with me always. If only I could turn those memories into photos then I could best describe how truly amazing it was.
Friday, June 5, 2009
Thursday, May 28, 2009
10 Days to Tahoe
It is week 17 of our training for Tahoe and my legs are officially turning into tree trunks. That's a good thing when you're a cyclist. Building up a strong base is extremely important when participating in endurance events. This has been one of our main focuses this training season and the hard work is paying off!
I cannot believe that the Tahoe ride is just around the corner. Time flies when you're having fun. It seems like only yesterday that Daniel and I were huffing and puffing after riding just five miles. Now we are riding 70+ on a regular basis. This past weekend's ride was great practice for Tahoe. We found ourselves in Austin training with the Austin team on a ride that took us from Blanco to Lukenbach. Unfortunately, Willie, Waylon and the boys were not there. But, the hills certainly were alive! The hills were endless it seemed. Just after arriving at the top of one, feeling pretty glorious and proud of our accomplishment, we would look over the edge and realize that we were headed downhill again only to go right back up another one. While our training rides in the DFW area have introduced us to a fair amount of rollers, the two times we have ridden in Austin have given us a taste of long and steady climbs that are more like the switchbacks in Tahoe. If only we had a way to train for the altitude....
Tuesday, May 12, 2009
Sunday, April 26, 2009
Thursday, April 23, 2009
Monday, April 13, 2009
Going the distance
We are now in our eleventh training week and as we continue to pursue Tahoe we continue to increase the distance and degree of difficulty in our rides each weekend. Two weeks ago we experienced the "Mountainview" course. The title speaks for itself. That course gave us a good taste of the hills. We thought that Aledo was tough the week before, but Aledo seemed like a bit of a cake walk compared to some of the Mountainview hills. What made Mountainview so challenging was the length of the hills and also the fact that we did not get a lot of recovery time in between hills. When we rode down to the bottom of one hill we were at the foot of another that needed to be climbed. One hill was so long that we were able to get up to speeds of 40-50 mph. I clocked myself at about 40mph going down the hill and Daniel got up to 49mph. I don't recommend you trying that at home. While it was fun to feel the wind against you moving so fast, it was a bit scary too! Our mileage in Mountainview was 45 miles. Daniel and I went on our recovery ride the next day and got about 25 miles in then.
This past Saturday we rode in Flower Mound again. That's probably one of my favorite courses so far. We get to go through a lot of countryside and practice climbing on the rolling hills. A bunch of people own ponies in Flower Mound. It's kinda cute. This weekend we rode 55 miles on Saturday and then got in about 23 miles on Sunday for recovery. The weather in Flower Mound was some of the best we've had this season. It was cool, but not freezing, windy, but not gusting. That's always a good thing. :-)
On another note, thanks to all of my wonderful supporters, I have exceeded the minimum fundraising goal for Tahoe. With the generous support of my family and friends, I have raised $4,541 to help find a cure for blood cancer!!! I've raised my personal fundraising goal to $5,500. Let's keep going the distance! Continue to stay tuned for a post on our ride with the Austin team that is coming up.
Saturday, March 28, 2009
My First Bike Rally
I woke up this morning a little hesitant to embark on today's cycling adventures. It was 5:30 a.m. and in the 20s this morning when my alarm went off. I hit snooze once, but then remembered what I'm riding for so I didn't continue to snooze like I could have.
Daniel and I rode today in our first bike rally ever. At the starting line it was 29 degrees outside with about 25mph winds. The rally is the Aledo Ride for Heroes. It benefits all of our local heroes in the area - police, firefighters and EMTs. We took the 40 mile race route today. Though, it didn't feel much like a race when those headwinds were beating against us most of the way.
Today was a real eye-opener. Aledo was a pretty hilly route and I was battling a lot of leg cramping. Tahoe, I imagine, will be Aledo times ten. What does this mean for me? It's time to step it up with the hill and leg training. There were a couple of times today where I wanted to give up. At one point we hit two long climbs right in a row and my legs almost gave out. But, I didn't give up. I was in pain. I admit. But, what keeps me going is when I think about what the long-term goal is for all of this: to find a cure for cancer and to help those who are currently battling the disease. I think it was Coach Albert that said the other day: when we think it is tough out there cycling and we want to quit, just think of all of the people who are undergoing chemo. They don't get to quit. We shouldn't either. And, that helped me get up those hills today.
I hope you enjoy these pics of us at the finish line!
Saturday, March 21, 2009
Monday, March 9, 2009
I think I can, I think I can
This past Saturday we lost the 30 degree weather, but we added some hills to the mix when we rode out in the Benbrook area. The winds were still treacherous - perhaps even harder than the week before. I have to say, though, it was nice that it was not freezing cold again. I could feel my toes and that was a good sign.
The hills are alive and well in Benbrook. One hill in particular, called Happy Hill, proved to be a challenge and gave us a good chance to practice climbing. The climbing went well and inspired me to tackle another big hill yesterday (Sunday). In downtown Fort Worth, there is a rather steep and long hill behind Radio Shack's headquarters. Not too long ago I had no idea that a hill like that even existed in this area. Most of it is so flat! But, this hill on Taylor Street is definitely good training for Tahoe. Daniel and I both made it to the top this time without stopping. We brought it strong!
All-together this weekend's mileage was 52. The team rode about 35 miles on Saturday in Benbrook and then Daniel and I rode about 17 Sunday evening, until we lost daylight and decided to call it a ride.
If you haven't already, please donate to support this ride and help me save lives. Donate to the Leukemia & Lymphoma Society by visiting my fundraising page.
Thanks for your support!
Monday, March 2, 2009
A Mighty Wind
Have you ever ridden a bike in 30 degree weather with 25-30mph winds pushing against you? That's what I did this past Saturday. Team in Training had our fourth training ride, gearing us up for Tahoe in June. The Fort Worth and the Dallas cyling teams got together for this ride that was out at Joe Pool Lake in the Grand Prairie area. It's actually kinda nice out there.
We started out the morning with a flat tire clinic at 8am. I was pleasantly surprised that it really is not that hard to fix a flat bike tire. It made me feel good to learn how to do that, so I know I won't get stranded. We started our ride at 9am, when the temp was about 38 degrees with a windchill of about 24. The gusty winds were tough at first, and they got even tougher to cycle against as the ride progressed.
We rode 37 miles that day through some neighborhoods, along a highway and across a dam. The ride consisted of a 12+ mile lap, which we did three times. I have to say that after the second lap it seemed easy to almost give up and not complete the third, but I persevered and finished it up. I ended up meeting a few people on the Dallas team that time around and got to practice some pacelining and drafting techniques. Whoo whoo!
I have to say that I felt pretty beat up from the wind that day. It did not let up at all. But, as I heard someone else on my team say that day: When you think it's hard, remember it's nothing like chemo. 37 miles was a great accomplishment for me - being the furthest I've ever ridden a bike. This ride was a big milestone. While I was concerned about the mileage (pre-ride), I now know that I am capable of pushing myself to do things I never thought I would do.
We started out the morning with a flat tire clinic at 8am. I was pleasantly surprised that it really is not that hard to fix a flat bike tire. It made me feel good to learn how to do that, so I know I won't get stranded. We started our ride at 9am, when the temp was about 38 degrees with a windchill of about 24. The gusty winds were tough at first, and they got even tougher to cycle against as the ride progressed.
We rode 37 miles that day through some neighborhoods, along a highway and across a dam. The ride consisted of a 12+ mile lap, which we did three times. I have to say that after the second lap it seemed easy to almost give up and not complete the third, but I persevered and finished it up. I ended up meeting a few people on the Dallas team that time around and got to practice some pacelining and drafting techniques. Whoo whoo!
I have to say that I felt pretty beat up from the wind that day. It did not let up at all. But, as I heard someone else on my team say that day: When you think it's hard, remember it's nothing like chemo. 37 miles was a great accomplishment for me - being the furthest I've ever ridden a bike. This ride was a big milestone. While I was concerned about the mileage (pre-ride), I now know that I am capable of pushing myself to do things I never thought I would do.
Monday, February 23, 2009
This week's focus
Hey friends!
This week I'll be focusing on nutrition. What I'm finding out as I train for an endurance event is that it is OK to eat carbs. Ha, what a concept. In the past I've tried out just about every diet on the market. I've tried everything from cabbage soup to pure protein. But, those don't work long-term. Focusing on a balance and the right amounts of the right carbs is going to be key in training for Tahoe. I've got to think about what is sustainable. Throughout the week I will be doing some research on nutrition and posting what I find. So, stay tuned.
This week I'll be focusing on nutrition. What I'm finding out as I train for an endurance event is that it is OK to eat carbs. Ha, what a concept. In the past I've tried out just about every diet on the market. I've tried everything from cabbage soup to pure protein. But, those don't work long-term. Focusing on a balance and the right amounts of the right carbs is going to be key in training for Tahoe. I've got to think about what is sustainable. Throughout the week I will be doing some research on nutrition and posting what I find. So, stay tuned.
Sunday, February 22, 2009
Monday, February 16, 2009
Team Training Day 2
Baby, it’s cold outside.
This past Saturday we rode again at Texas Motor Speedway and, man, was it cold! When we started riding it was 38 degrees with a wind chill of much, much colder than that. We rode 15 miles and while my cardio endurance could take it just fine my fingers and toes were about to fall off at the end of it. When my mentor called me the night before and reminded me to bring gloves. I thought “Sure, I’ve got my cycling gloves” Well, this is a learning process for me. When the weather is going to be cold, it is a good idea to bring a pair of gloves that can be worn over your cycling gloves so that your fingers are not exposed.
I learned a couple of other tips from my teammates about how to improvise for cycling in cold weather. One has to do with keeping your feet warm. Since cycling shoes are designed to let your feet breathe, when you are riding in cold weather your feet can very quickly turn into icicles. There are a couple of inexpensive things you can do to stay warm. One thing you can do is take a plastic bag that you get from the grocery store’s produce section and wrap it around your foot and then put your foot into your shoe. The second thing, which I will try this coming Saturday, is to take some old tube socks and cut out the bottoms so that your cleats are exposed. Then, slip the tube socks over your shoes. This will help keep some of the draft out of your shoes and will also add an extra layer of warmth around your calves. Plus, you’ll look like a rockstar.
….It just so happens that I have a nice new pack of tube socks that we bought for Daniel’s Halloween costume this year. He was Flavor Flav. What a site that was…
This past Saturday we rode again at Texas Motor Speedway and, man, was it cold! When we started riding it was 38 degrees with a wind chill of much, much colder than that. We rode 15 miles and while my cardio endurance could take it just fine my fingers and toes were about to fall off at the end of it. When my mentor called me the night before and reminded me to bring gloves. I thought “Sure, I’ve got my cycling gloves” Well, this is a learning process for me. When the weather is going to be cold, it is a good idea to bring a pair of gloves that can be worn over your cycling gloves so that your fingers are not exposed.
I learned a couple of other tips from my teammates about how to improvise for cycling in cold weather. One has to do with keeping your feet warm. Since cycling shoes are designed to let your feet breathe, when you are riding in cold weather your feet can very quickly turn into icicles. There are a couple of inexpensive things you can do to stay warm. One thing you can do is take a plastic bag that you get from the grocery store’s produce section and wrap it around your foot and then put your foot into your shoe. The second thing, which I will try this coming Saturday, is to take some old tube socks and cut out the bottoms so that your cleats are exposed. Then, slip the tube socks over your shoes. This will help keep some of the draft out of your shoes and will also add an extra layer of warmth around your calves. Plus, you’ll look like a rockstar.
….It just so happens that I have a nice new pack of tube socks that we bought for Daniel’s Halloween costume this year. He was Flavor Flav. What a site that was…
Sunday, February 8, 2009
Note to self...
Never ride down Montgomery Street (while the stockshow and rodeo is going on) when first learning how to ride clipped in. Many crashes will occur.
Saturday, February 7, 2009
Team Training Day 1
Today was day one of the Fort Worth cycle team’s training. We’re off to a great start and are looking forward to the season!
We road today at Texas Motor Speedway in DFW. For those of you who are interested in cycling and live in the area, this is a great place to ride. There is not a lot of traffic and most of the ride is flat - so it is good for beginners who are getting used to their bikes. Today’s ride was a 10 mile ride. Next week we’ll go 15 and then continue to move up from there.
The North Texas winds did not disappoint today, as usual. The winds almost knocked me over! The training that I’ve been doing in the gym really helped me get a good start on conditioning and the 10 miles only made me feel energized and not fatigued. That’s always a good sign!
Oh, and did I mention that you can support the cause here: http://pages.teamintraining.org/ntx/ambbr09/tshanklin
Riding to save lives!
Welcome to my cycle blog! I'm Taylor (aka T-Shank) and I've recently joined the Leukemia & Lymphoma Society's Team in Training program in an effort to train for a 100-mile century ride while raising money to support LLS's mission.
On June 7, 2009, I will ride 100 miles in America's Most Beautiful Ride, in Lake Tahoe. I have committed to raising $4,400 that will benefit the Leukemia & Lymphoma Society. I'm asking for your support, and your committment to my fundraising efforts. The funds raised go to vital research and treatment programs for those affected by blood cancers.
Click here to visit my personal Team in Training page and make your donation now!
Throughout the season, I will be updating this blog with training progress, photos, nutritional tips and other cycling tips that I learn along the way. Bookmark this page to stay updated!
You may be wondering... up until today what kind of training have I done? How did this mission of mine start?
About 3 months ago I decided that it was time to get off of the couch and get active again. So, I joined the local YMCA and decided to check out a spin class. I'd always heard they were fun and a great workout. Indeed they are! I got hooked. Spinning then got me motivated to start getting back into cross-training. So, I've started back in the weightroom and have been getting in the pool, along with a little running as well. It feels great to be back on track with my physical fitness.
After a couple of months in spin classes, I realized it was time to get some gear - aka riding shorts. I picked some up from Academy and on my way out the door picked up this free training magazine that they had near the exit. Flipping through that one evening I found a one-pager for Team in Training (TNT). I went to the TNT website and thought it sounded pretty cool. So, I talked to the folks at LLS and attended an information meeting.
In the meeting, we heard from a TNT member who is a cancer survivor. His story about his struggles and his victory touched my heart. We also heard from a mother of a little girl who was diagnosed with Leukemia at the age of two. She is doing well now and is close to being done with her treatment (after about two long years). It was then that I realized that I needed to be involved in TNT. Sure, my training will be tough and the 100 miles in Tahoe will be challenging. But, that challenge is nothing like what those survivors and their families have gone through. My grandmother died of Leukemia - it is in her memory that I ride. I'm also riding to honor all of the heroes that have conquered their battles with cancer and are now telling tales of inspiration.
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