Missing cable :(

I completed a very epic 150km ride the other day in a little over 5 hours. This ride included a shit-load of climbing, about 5500 feet of vertical rise. The final hill goes from sea level to about 1300 feet in 5 km. The first 2k are approx 12% grade- at least that's my guess. In my 5th hour of riding, this climb pretty much shattered me. So torched were my legs that I couldn't even get on top of the 39x23. I put a foot down and let my heartrate get down to 140 before continuing- which was pretty scary- I could barely stand up on this grade and almost fell a few times. Getting going again required some skill. This climb is expected to be rated HC once I upload it to Strava. We're presently at Ataturk Airport with 3 hours to kill before we board our 10 hour flight to JFK. Reis is zipping around the terminal on his Razor while wife and I share a 10.50 TL cup of Gloria Jean's filtered coffee (that's about $7)
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Update from Turkiye

Hey New England, what's up? While all of you bake in the heat, I'm more or less doing the same here. We're presently at an ultra-all-inclusive resort in Antalya, on the south coast of Turkey, which is the north coast of the Mediterranean. Maybe Pettachi stayed here after the Tour of Turkey- he did vacation in Antalya after both of the last two editions, as did many other pros.
Training has been going well I think. This past Saturday was the uber long Hors Category Uludag hill climb, followed on Sunday with a very easy group ride with about 10 of Bursa's juniors and some old friends who I raced with as juniors here back in 1989. Sunday afternoon we loaded the car for a six hour drive from Bursa to Antalya. We had one white knuckle close call with a TIR (ginormous tractor-trailer).. But since a man's reflexes peak at the age range of 35-45 we avoided disaster. What amazing views along the way though- in some places you have a 360 degree view to 50 miles away.
Monday was spent taking care of my father-in-law, a retired math teacher who has lost his sight almost completely and more recently, his 2nd wife of 31 years who left him in his time of weakness. Nursing the broken heart of a hard-ass alcoholic chain smoker is hard work. I did not ride Monday or Tuesday. Before leaving to check into our resort Tuesday morning, we made sure the house was stocked with bread, alcohol and cigarettes. He's a hard liner when it comes to politics- communism would have been better for Turkey than anything else, IHHO.
Wednesday after getting settled in to our hotel I was kind of getting worried about form- what with all the free food. Three days off the bike was unacceptable, and a hard workout was missed Tuesday which I wanted to make up on Wednesday. So I headed out at about 6 am and did the work. It was a disappointing workout though- 3 minute intervals at FT +15%, to continue with 3 minute recoveries until I failed to match the average watts of the 3rd interval. I must have been pretty fatigued because the 4th interval was a failure after 90 seconds. I tried again a few minutes later, and again a few minutes later. Nothing doing- I must have simply burned all my matches on the first three intervals. Plus it's over 90 degrees out..
Thursday was a day for 3 hours of endurance pace. I coordinated a ride with a young pro who races for the ManisaSpor pro team. Ali Gulcan and I met up at 6:00 am and did a solid two hours together on an out and back course- there was a longish climb and some wonderfully flat smooth deserted streets at the top. We screamed back down the same hill weaving in between Mercedes tour buses. (All the "greyhounds" here are Mercedes- Made in Turkey- and many are only 3 seats across) if not for the traffic, we would have hit 55+ mph for sure. Ali has been my e-friend for a few years, and finally got the big break he was working towards this season- a coveted spot on the new ManisaSpor Pro Racing Team. It was pretty apparent early in our ride that my idea of rest pace and his were waaay different. Maybe we were just excited to finally meet and ride together, but it was half wheel hell for me at least 2/3 of the time. I'm very happy for this fellow- he had thoughts of giving up and with a lack of family support I understand completely how difficult it is to keep the belly fire burning bright. The living wage in Turkey is about 600$ a month. He's getting the UCI mandated minimum of 800 Euro a month, which is a handsome salary in Turkey for a 24 year old. The ManisaSpor team has some Serbs and Slovenians on it, and one dude who is former Tour stage winner. It's a bigger deal than it sounds to populate this team. Good for Ali. Next year their team will be wearing my Hasyun merino wool base layers.
Day three of training was today, consisting of two 20 minute intervals at FT, separated by 10 min of rest. This is the most intimidating workout on my schedule- I really do not enjoy pushing myself at a metered effort for more than 5 minutes. I decided to stay on the hotel strip which had only one rotary with a light, and it had hardly any traffic, and long enough that I could do 20 minutes on an out and back basis. I had a real lousy time with this last attempt a few weeks ago- I ended up doing them on the trainer, and missing my target watts by a mile. This morning was a bit different. I was a little light on sleep, but I was making up sleep time poolside. First 20 min effort was a touch restrained- I really wanted to nail both of these, instead of having a super 1st attempt and a lousy 2nd attempt. My average's range on the 1st was only about 10 watts- a good sign that I could have gone harder and handled it. But my mind is on the 2nd interval, which is not only much harder, it's the one which pays bigger dividends. I had a target on No 2 that was just 10 watts lower than the 1st. I soon discovered that this was a good call. Though I did "cheat" a little bit by doing a few short bursts to keep up with my goal. I did these in the first 5 minutes- only a few times. It ended up that in the final minute, I had something left and could tweak the average up to within 4 watts of the first interval. Success. And no iPod either to use for tempo- that always helps. The Normalized power of both efforts was only one watt apart. Tomorrow early morning I'll do a nice easy ride with my son- on the same lightly traveled hotel road- he will love it. Thanks for reading.

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The Climb

Check my Strava account for the data.. There wasn't any official timing but the guy who finished first happens to use Strava and he's listed on my Strava account as a follower. It looks like he made it to the peak 21 minutes ahead of me. His name is Cihat and he's 28 or so. Judging from his watts he weighs about 120 pounds. My battle was with my lower back- it was absolutely splitting in two the whole time. Any time I got into a good rhythm while seated I'd have to stand to relieve the back pain. I have bulging disks down at L5-L6 region.. It doesn't bother me in the short crits or in the drops- mainly acts up when climbing long durations and in cross.
Overall it was 34 miles- the first 13 miles were controlled up until the turnoff onto the real climb. From there it was about 20 miles of switchbacks with about 2 miles of downhill relief in the middle. Strava rates the climb and some parts of it as HC. We basically climbed one vertical mile in 20 miles. When you factor in the short descent, the overall grade is a little over 5%. They will do this event again next year. Those of you who show interest and reach out to me- I will help get you registered and find you lodging. The route is spectacular. The views are like those you get in an airplane. I had a great time.
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2011 Uludag Hill Climb

Here's the no-cost hill climb that has been organized by www.cyclingtr.com Not to poke fun at any other much shorter events here in New England, but forget $350, we're not paying one cent to participate in this 34 mile ride. There are 50 registered riders including your hero.. We drove a majority of the course today on kind of a pleasure sight seeing trip and the first hard 10 miles of climbing is on some of the most terrifying and picturesque roads I've ever seen. Yes I've climbed these hills before, but it's been a couple of years. The sheer drop offs on each leg of each switchback is just plain deadly. All it takes is one reckless driver to push you over the edge if your'e not paying attention. The climb is going to be brutal, plain and simple. I have my new Garmin heart rate strap and I expect to be paying close attention. Apparently there are some fast dudes coming here from Izmir who are supposedly very highly trained. We'll have to see I guess. I'm no natural on the long climbs but I have the advantage of experience- I've climbed this mountain a dozen times. So at the end of the day we will have ascended 8000+ vertical feet. Not bad for a day's work. Wish me luck.

Uludag mountain road view

We're having tea at a roadside cafe with this view. It's another 30k of climbing to the ski resorts at the top, which are at 1900 meters.
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Bursa from a distance

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Istanbul

In a classy place like Turkey, you get to deplane in the middle of the tarmac and board a few futuristic bus which takes you to the terminal for passport kontrol.
I surprised my son by bringing his 20" Felt dirt bike. They charged 60 € for the privilege, even though there are parents checking in strollers and car seats for free. They inquired about the hard case contining my bike and I told them it was "full of socks and underwear- take a look". This sufficiently embarrassed the ladies in charge of playing God with my wallet.. But they drew the line with the open dirt bike. I just turned the handlebars sideways and removed the pedals- no erap or container. We will probably leave it here for a young relative to grow in to..
Enough about that. I am riding the new Fuji and finding that I made an error in choosing the Zipp handlebars. They have too much forward extension, and I'm too stretched out when I'm on the hoods. So much so that if I'm climbing a steep hill out of the saddle, it's hard to keep the rear wheel down. If I happen to hit a wet patch- forget it- no traction at all. So a shorter stem and a different handlebar are needed.
Saturday I am joining a hillclimb organized by the media company www.cyclingtr.com the route begins at 155m above sea level and ends up at about 1900m. We are climbing in honor of Rifat Caliskan, an old time pro racer from the 60s and 70s who passed away a couple of years ago. Highly regarded as Turkey's answer to Eddy Merckx, he is sorely missed by the cycling community here. So about 100 cyclists will start out on a 54 km route together, the first 13km being mainly gentle grade until we hang a left onto an unimpressive country road. We will ride neutral until this point and then whammo- balls to the wall for 37km. The climb has two phases. We will climb about 800m for 15km and then a 3km descent. Then we ramp up again for another 20km or so to the top. It's all switchbacks and pine trees and breath taking views. There is a yellow jersey for the first one to the top as well as trophies for the top three men and women.
I don't know how I will go on Saturday. I still feel jet lag and my lower back is really pissed about the 10 hour flight. But my legs feel strong. I did some climbing Wednesday and did pretty well with all things considered. Saturday I should be one of the top five to the top, who knows? There will be a fair number of lesser trained folks who are doing it for fun, and probably 10 or so guys with the ability to put the hurt on others. I'm not a climber so my FT pace is probably much slower than the specialists, we'll see. I suppose my best approach is to treat it like a zone 5 workout. I should attack at 5-6w/k for about 1 min and then recover at 3-4w/k for a minute. That's what I'm built for. This is much more likely to shed riders from my wheel. Can I do this for 2 hours straight? I'm not so sure. Wish me luck. Thanks for reading.
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Year to date stuff

Update to this post- this blog needs some cool music. I dig this song, so play it.

I like to look and see where I stand every so often. It could be argued that I've ridden and trained enough this year to be ripping people's legs off.. well.. that will happen in due time. I had an inadvertant mini peak in late May, right around the time I fell down at Wells Avenue. Fortunately, this incident caused me to slow down and take some rest, just in time to ramp up and aim for a new, higher peak in late August. That's what I'm gunning for, and my current fatigue is expected to dissipate in a couple of weeks after I go on holiday the last week of July. Just 10 more days of winding the spring and then we'll begin to let it unwind. A trusted source of training wisdom said it best when he told me "the house is all framed, now all you need to add are the finishing touches." Let's see if this training plan is successful. There are just a couple of people helping to show me the way, and I appreciate it immensely. Now if only I can get out of my own way with 1k2go.. My recent crash at the finish of Attleboro was pretty horrible- bike is totaled and my courage/trust of those riding near/in front of me, is at an all time low. This does not make for successful finishes to races. The best sounding advice I've received recently- attack at one to go and don't look back. Worst case, the strongest few will catch up to you and you can hang on to their coat-tails for a decent top five.. I'm liking the sound of that- my most advanced duration relative to power is in the 60-90 second range. I've managed 630 watts for a full minute, which translates to 9w/kg- the only zone on my chart that places me in the Cat 2 bracket. Anyway- the stats below indicate 312 hourrs of riding about 5335 miles (about 8550 km) That's more than the distance which I will be flying to Istanbul on Monday. Cool.

Here are the races I am planning to do after I return:

Concord Criterium, Witch's Cup, Fall River Criterium, Chris Thater Criterium, Topsfield RR, Portsmouth Criterium and finally, the Mayor's Cup Criterium. Yeah when you look at it, we're really only 1/2 way through the road season. There's even Jamestown in October, if one were so inclined.

Thanks for reading.

2011 New Britain Crit 35+ Results

Having raced with bandaged elbow, hip and a left leg that looks like a cat used it for a scratching post, and on a borrowed bike that weighs about 20 pounds, I am trying not to despair about placing only 15th. As a 3 person team we did a good job of making sure Ralf's break was successful. He gave it everything in the sprint and lost by less than a wheel. Kyle took 2nd in the field sprint, for 5th. So for the 5th time this season, our team puts 2 guys in the top 5. We're on a roll it seems. I just need to get my courage back in the final km of racing. Crashing takes that away from you.
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2011 New Britain Crit Pro-1-2 Results

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2011 Exeter Hospital Criterium 40+ Photo Finish

I wish I was included in this picture but seeing Matt and Kyle in the top 5 is enough to "make my armpits swell" s they say in the old country.. Being my first try at this daredevil venue with a stacked field of 100 opponents, I can't be disappointed by my 15th place. I did things, horrible things.. to get myself up into the money. Just kidding.. but it was really hard, seriously.

2011 Exeter 40+ Criterium Results

100+ entrants and we beat all but one of them.
Pretty cool to point out that we're the only team with two guys in the top 10, and the top 5 for that matter.

2011 Keith Berger Memorial 40+ Criterium Finish

A good day for the team.

Weebike.com: FIVE REASONS WHY TRAINING WHEELS ARE BAD

Weebike.com: FIVE REASONS WHY TRAINING WHEELS ARE BAD

2011 Hamburg Criterium 35+

Super high quality photos of this event can be found HERE. I will be buying a few myself.
My form was not super- though I have to admit I had a lot of fun. It was a .7 mile flat rectangular course- my favorite kind.
Only 20 guys signed up- mostly locals from NY and PA. The small field meant that there was really no where to sit-in and rest, not for very long anyway. It was single file 80% of the time. I rode the front of the race every lap, never outside the top 5. If not for a ton of defensive racing, there would have been a successful break on lap one. This tiring exercise continued for 20 laps and then finally two guys got away- a couple of laps apart.. I think everyone expected me to cover that those too and just looked at each other.. but the reality is that they were probably just the two strongest and most daring guys in the race. Game over. Five laps later, I came out of the final corner 2nd wheel (or maybe everyone else made sure I was there, who knows..), expecting at the very least to hold it to the line for 4th, but as luck would have it, a split second's hesitation to come around into the wind cost me 3 more places. I didn't have the power left to hold these guys off all the way to the line. To top it off, they reduced the prizes to top 6 because of the low turnout, making my 7th feel even less satisfying. Such is bike racing.
The Pro race was scheduled for 6:15 and I did not feel like waiting 3-1/2 hours for that so they kept my $15 as a donation. Promised my son I'd take him to Family Swim at the Y. Done and done.
A bad day of racing is better than a good day at work, but this was not a bad day. I really enjoyed myself, I raced honorably and I didn't crash. It's all good.

Another Wednesday another Ninigret

I always try to warn dear wife when I plan to have a big ride to Ninigret and back. It pretty much means I will be gone from 5pm until 9pm. Even with the hall pass to do this yesterday, I found myself fumbling to get ready in time and ended up leaving with exactly 90 minutes in which to ride exactly 30 miles.. south.. into a headwind. A few times I really convinced myself that I wouldn't make it, but once I was past route 138, up and over that little rise on route 2, I started to really make up lost time. With about 2-3 miles left to reach route 1, I found myself a carrot- two triathletes on their TT bikes. It motivated me to press the pedals harder and I said hi to them as I passed, huffing and straining under the weight of my backpack. Got to the park at exactly 6:27, in plenty of time to hand them my pre-filled waiver and a $10 check hastily made out to "cash".
The race was hard! Strung out single file most laps, lots of attacks lots of primes. I took a few flyers to test the legs. The first was a quick bridge across to a lone Arc rider. Once together we rotated for a couple of laps- taking 1/2 lap pulls. but the field came around and that was that. Later on I saw a gap to a break of about 10 that looked do-able. I accelerated HARD and for about a minute I was cranking about 550 watts, hoping/expecting to see a tail of riders ready to come around and finish the break off.. but no one was there and I ended up falling short of the break by about 20 seconds more of that pace effort. Didn't have it and had to rest. By the time we hit 2 to go I was into mile 57 for the day. After I had freshened up at the back for a few laps I started looking for "the move" with 1.5 laps to go. The break up ahead was shattered- we picked up most of them and two guys were now alone surfing the field. (David K ended up beating his opponent for the win) Anyway I came up the wide open left side and saw Gary A on his hot pink Specialized just as he started hitting it hard. We got a small gap, he flicks his elbow, I come through hard and decide to go all-in but after about 15 seconds I'm really hurting. There's a little over a lap left and when I pull off the field is charging past. I actually sat up for a few seconds and let everyone go past me and basically let myself get dropped. But the bell was now ringing and I'll be damned if I'm gonna DNF at this point. I decide to ride myself back up to the tail-gunner position and finish the last lap. No sprint left in me though..
Mounted the headlight and set off north on Route 1 to meet the family at a friend's house in Narragansett. A pretty good ride of 76 miles completed. A big Wednesday like this is always the perfect tune up for my weekend racing. Now two days rest, some light spinning and I'll probably get on the floor and hump my Trigger Point cylinder a couple of times. Thanks for reading.

Race Report Code of Ethics

As many times as I've been the offender.. I do try very hard to refrain from boring you to fucking tears. Nothing makes me want to stab myself in both eyes using freshly sharpened No 2 pencils quite as much as an endless stream of run-on one sentence paragraphs which explain in needless detail how poorly the narrator performed in spite of the previous two weeks of sloppy and deficient attempts at structured training that were hopefully going to result in some accidental success.

Forthwith, I am enacting a Code of Ethics which establishes proper race report etiquette.
1. If it wasn't a Win, write 1/2 as much as you would if it was a Win.
2. If it wasn't a top 10, write 1/4 as much.
3. If it doesn't include 3 or more laps solo off the front and/or the heroic winning of 2 or more primes, write 1/8 as much.
4. If you got your ass dropped and/or lapped, but you persisted and finished anyway, write 1/10 as much*
* If No 4 is the result of crashing horribly and suffering painful lacerations, contusions, sprains, strains, or breaks, skip to No 5.. Otherwise, stick with No 4.
5. If you crashed, got up, straightened your bars, collected your bottles, re-installed your dropped chain, continued racing, and finished the race, see No 2.

Big ride= big fatigue

Untitled by hasyunusa at Garmin Connect - Details
Today's ride was a bastard. I expect to do something similar tomorrow, but hopefully not as hilly.

5-31-11 Scituate Time Trial- New PB Yay!

I rode to the time trial in the perfect conditions on Tuesday afternoon. Light winds, sunny, dry, a gorgeous day all around. After careful depilation of the legs to avoid shaving off my road rash, I donned my new "Grape Crush" skinsuit, packed my backpack with some essentials and filled a couple bottles with 1/2 Coke and 1/2 H20. Heading out, I had a few feelings of doubt, and resolved to accept the fact that it would not be my best result at this 14.3 miles around the Scituate Reservoir. My hand was (and still is) swollen and achy right behind the knuckles. Earlier in the day I snipped the stitches and removed them. I actually pulled one of them the wrong way and lodged the quadruple knot deep into the scab- and then had to fish it out with the pointy end of my Swiss Army knife. Ouch. I popped a couple Advil, a B vitamin and a multi vitamin and set out toward Crazy Corners. The one aero advantage I took with me (besides the skinsuit- if that even counts) is my Louis Garneau aero helmet. I had used it once before and it really didn't make a difference. Today though, I was racing with an injured hand and nursing road rash, so I justified that the helmet would make me Even-Steven. One other difference- I had my 1600 gram Easton race wheels instead of my heavy Powertap wheel. Overall about a one pound difference, but mostly at the hub, not a rotational weight difference. One other ommission- no Power wheel means no power data. I haven't had any of that since I fell down at Wells..
Long story short, this TT hurts like a bastard. The climbs are short but challenging A couple are deceiving- you think you're done but then realize that you still haven't crested. The 2nd climb and the 5th climb are the hardest. My approach is to do the whole thing in the big ring, gain big time on the climbs. I pay dearly for this after cresting because it's tough to get back to top speed on the descents with legs that have been redlining for the past 2-3 minutes. I make up for this by getting into the most miniature tuck as I possibly can on the steeper descents (except for the last one- you really have to power down the backside of that one and ideally spin out the 53x11- it's not a steep descent so it needs some input) For whatever reason, maybe a local triathlon on the weekend, a lot of the big engines passed on this weeks TT. There weren't any leg breakers doing it and so it looked as though I could fall ass-backwards into the fastest time. This motivated me because if I was to have the fastest time, it needed to be a respectable time. As it turned out, my hand did not slow me down. The helmet made a difference. The wheels saved me lots of seconds. The diluted Coke was a good choice for hydration- it always agrees with me. My previous attempt was 38:56 (3 weeks prior). This week's result was 38:06. Woo-hoo! Good enough to stand as the 2011 season-to-date record, fwiw. I'm sure it will be smashed next week, but who cares? I'm way faster than my peak form in 2010, and it's only May. Cool.
Now if only I can get Providence Bike to correct the results so that my last name is correct!
Next time you are looking for a challenging Tuesday afternoon workout, head out to the Scituate Time Trial sponsored by Providence Bicycle. It's free and the first rider rolls off at 6:00. All abilities welcome.
Thanks for reading.

Crash update

I took three days off the bike- Monday thru Wednesday. On Thursday I was going stir crazy and went out for about 3-1/2 hours. My left hand was wrapped with gauze and my road rash was still bandaged under my kit. Friday I rested and didn't ride. Saturday I went out to meet the ArcenCiel North ride and it ended up being a 93 mile day, with some really bad cramping in the last hour of riding. On the final hill going up Central Pike towards our starting point in Scituate, I had to shut it down and just whimper up to the top to a waiting group populated with men and women in their fifties. But to be fair, my hand was throbbing all day, I couldn't climb out of the saddle or grip the handlebar with my left hand, and every tiny bump and crack in the road made my hand ache and burn pretty badly. If I saw a rough patch coming up I'd usually take my left hand off of the bars. This also made it hard to ride in a double paceline. With a weakened left hand that's not good for front-braking, I had to let a gap open up in front of me to allow more braking distance pretty much all day meaning that I really never had the full benefit of a draft for 4-1/2 hours. I could barely shift into the big ring without wincing in pain.. so I'll go ahead and forgive myself for cramping and falling apart on the last climb, thank you very much! Saturday I completed my wife's new road bike and we headed to the bike path for an easy 10 miles with our son Reis. Memorial Day I got up early enough to meet up with the ArcenCiel South crew at 8:00 but an abundance of lolly-gagging meant that I left too late to make it under the circumstances (my hand) Normally I can gun it and get down there in 40 minutes flat. Today though, the hand was exceptionally tender, and a stiff wind was blowing in my face the whole way down. With some bad showers showing up on the radar I was apprehensive about a successful ride. Still I puttered down towards the starting point and got there in 55 minutes- almost 20 minutes late. After checking the radar again on my Crackberry and the Advil finally kicking in, I continued straight down Route 2 to Charlestown, all the way to route 1 (very close to Ninigret) and then headed back north on route 1. In Naragansett I detoured back south on 108 and jumped onto 1a North down by Point Judith. It was pretty fast until I got to Narragansett Town Beach but the winds shifted and made the last 20 miles home pretty much miserable. Another 66 miles logged and boy did it feel good to ice my hand when i got home at 11:00. My stitches need to come out tomorrow. I no longer cover up my bloody knuckles and some dark scabs have formed. Road rash is all skinned over- still pink/red/tender and peeling. Sometimes it itches like crazy. No more bandages since day 5 though (Friday). Tomorrow I need to go to Quad Cycles and drop off my pretzeled Powertap wheel for re-build or something.. I also need to check out a lightly used pair of Shimano 7801 carbon tubulars which are available to me for a great price. Selling my OVAL CONCEPTS carbon wheels on Ebay if anyone is interested. They are very fast and very nice looking eye candy but my svelte 154 pound frame does not require such an indestructible pair of wheels in a crit where the name of my game is accelerations.. i've also resolved to begin using only 12-21 cassettes from now on. Yes that's what they call a "straight block" or "corn cob", and back in the 80s it looked a lot more impressive to have a 11-12-13-14-15-16 freewheel. I don't need the 11. I don't need the 23. I want to have an 18 and a 20 for use in the more challenging/undulating crits like Fall River, Attleboro and New Britain. Jumping from a 19 to a 17 tooth cog does not please me, neither does going from 23 to 21.. They don't offer the new 7900 cassettes in 12-21- only the older 7800 is still available in this configuration, and I need to buy a couple- one for the [to be] re-built Powertap wheel and one for the new carbon wheels. I have an 11-23 cassette lightly used which will probably go on to my wife's bike.
I'm tired. Thanks for reading.