Return to Mountain Biking

It took some convincing, but I managed to get myself out on the trail for a great ride. I did almost all of the Churning Rapids trails (practically all) and rode home in less than two and a half hours.

I felt strong. Even though I am sore from yesterday's weight training, I pushed through my climbs and felt good. Some of the climbs even felt easier. As I was climbing High Point, I thought to myself, "This isn't nearly as bad as it was a few weeks ago!"

Kryptonite

Sunday marked a rather unmemorable event for me. It was the last day of Superior Bike Fest and the mountain event, my best event, was the order of the day. After Saturday's road event, it was no surprise that I was less than eager to begin this race.

My legs were stiff, although soreness wasn't really taking effect. They were heavy and energy failed to renew with the changing of the day.

One mile in, I decided that my only goal was to finish the race. This is pretty sad considering it was only sixteen miles and I've excelled at distances longer than this. The pack lost me right away. By mile three, I was seriously considering a big DNF (did not finish). By mile seven, I pretty much confirmed that I was going to DNF. Sure, I kept telling myself that I was almost finished with my first lap and that I could survive another one, but the truth was that I couldn't climb hills without getting off and walking. My legs were dead. It was almost like I was Superman, force-fed kryptonite.

The final decision came at the end of the lap and I headed straight for the finish with a final "F-YOU" to the Marquette Mountain course that I loved so much on any normal day. It was a sad, sad day – my first DNF.

Keweenaw Chain Drive Recap

Di (left) enjoying her second place age group finish. Photo by Sean Evans and edited by Di.

I realize I rushed through my Keweenaw Chain Drive commentary. I didn't really say anything except, "Here ya go!" . . . basically. One of my team mates started a thread for Chain Drive recaps and I decided to do my race play-by-play. Here you go! ;-)

After realizing how well I did in O2S last year, and doing a few wave starts this year, I realized I needed to start up toward the front. My starting position was going to make a huge difference in the results. I was right. I was able to keep up with the guys until we got to the further side of Hancock and started the little climbs. I'm a better climber this year, but I still have lots of work to do, and I most certainly will not be able to keep up with the front runners, so it's not like that was a huge loss for me. I knew I was still in front of most of the pack.

I used my roadie skills to get an edge. Everyone would pass me on the climbs and I would blow by them on the flats and downhills. Crazy how that works. We reached cemetery hill and some guys went by me, but I actually had a very good climb at a personal best speed. I popped in front of Bruce P at the entrance of Iron Ring and we moved forward rather slowly. I used special superhero techniques (near trackstands) to allow people to get ahead of me so I could maximize momentum on the uphills while my competitors worked harder than I. Some people behind me weren't too happy with me, but Bruce knew what I was doing. Hey! I know the course! It hurts! Don't waste energy on the first couple miles.

We reached the doubletrack and I seriously opened it up while navigating the rocks - you know, the trail with a couple of dirt spots in it. ;-) We reached that first nasty, nasty hill and I walked up the middle of it to avoid blocking the rider line. For the rest of the race, I pretty much just got down to business.

The end was like every other race: some lady got behind me and made me super nervous, but I really couldn't push that much harder. Being an uphill, the end is a great place to get the best of me. I had mixed feelings when I saw who was passing me.
1. Relief - it was Tammi, fellow Red Jacket, and she is not in my age group.
2. Hurt pride - it was Tammi and she was finally going to beat me in a mountain bike race this year.
3. Camaraderie - it was Tammi and I was happy that I was crossing the finish with a fellow Red Jacket - who also happens to be the same Red Jacket who usually finishes within seconds of me even though we never really ride together.

I got to the finish and several people came up to me and chatted and congratulated me and asked me how the race went and we compared stories. It was awesome. I absolutely love the social atmosphere of riding in the Keweenaw, and this year's Chain Drive was peak happiness.

Lesson learned: avoid aid stations, even when you're trying to be efficient. If I didn't dally trying to get some fluid in my mouth at the aid station, I most likely would've beaten Tammi. ;-)

Keweenaw Chain Drive Pre-Ride

Pat and James after conquering a Maasto Hiihto hill I can't climb.

My team mates James, Pat, and I embarked on a "32-mile" ride today. Our course wasn't really 32 miles because we were doing the Keweenaw Chain Drive long course sans parade rollout.

The "long course" consists partly of all the trails in the Churning Rapids trail system. These are the trails near my home that I will be riding the most this year. The course was creatively plotted and amazingly includes all the singletrack, however not in the order I prefer. Great Oaks is a wildly fun, technical trail on the descent, but a beast on the ascent. It is a climb in the race and I found it quite challenging when we rode it today. We did the usual favorites such as Drunken Sailor and Pow Pow and headed back to Maasto Hiihto to finish up the race course. Towards the end, both of my knees were getting achy, we were all talking about pesto pasta at the Michigan House, and decided to cut out the last singletrack and simply head back to our vehicles.


Di riding under the Twisted Tree, also the name of the trail.

One of the new trails in the race was recently created because a beaver dam caused flooding of our singletrack. Here is the beaver dam and its newly created reservoir:


Pat noticed how the beaver dam, the sticks and brush at the bottom of the picture, is concave resembling the Hoover Dam.


Pat riding across the new bridge adjacent to the beaver dam (on the right).

We rode at a leisurely pace with me leading the way – twenty-seven miles in three hours and forty-seven minutes. We might have gone a little faster had I not been suffering from a hangover resulting from the previous night's Stanley Cup Finals festivities.

Even considering my less-than-preferable physical state, I decided that the thirty-two mile course was not on the agenda for this year's race. I have every intention of completing it this year and will continue to concentrate on climbing and endurance for my training this year. Next year, I plan to move up to the longer races.

Copper Harbor Dream

Some people have wet dreams. ;-) People in the Keweenaw have Copper Harbor dreams. Tonight, for many mountain bikers, the Copper Harbor dream was realized.

Over 15 riders met at the Mariner to begin an 11 mile ride (felt like a lot more) through the Copper Harbor wilderness. Rock 'n Roll, Dancing Bear, Ma Maki Connector, and Garden Brook comprised the bulk of the ride. There was lots of climbing and lots of descending - all technical to varying degrees.

My body hurts. I feel I rode better than anytime last year, but riding with a group of riders who are all faster than I made it difficult to realize this. My body hurts. Did I mention that already?

Even when the climbs were grueling, I was smiling and thankful to God that I was out there riding my bike. Life just doesn't get any better.

After changing in the Mariner parking lot, we congregated at the Mariner for a lively dinner and post-ride beverage (KBC Amber). It felt absolutely wonderful to be with the whole gang riding, eating, drinking, and being merry.

Ah, Copper Harbor. It is a mountain biking mecca that is not well-known, but it is Heaven on earth for those who have dared to meet the challenge.

Exercise Is a Benefit of Commuting

One of the first things I noticed when I began commuting by bike is the lack of guilt I would often feel when I chose not to ride after work. This is probably because I got my ride in on my way to and from work. Go figure.

My work place is only about six miles away, and school is eleven. Even though it takes longer to get to school and work, I am actually saving time because I am getting my exercise when I would usually be sitting in the car driving. My biggest fear in giving up my vehicle was the big hill I have to climb.


Di riding to Copper Harbor, a trip that will hopefully be made many times this year.

There is an elevation change of several hundred feet on my way home from school. During the first couple weeks, I had to take a roundabout way up the hill that resulted in four miles of continuous climbing. In just one month of bicycle commuting, I noticed considerable changes in my speed and climbing ability. Suddenly, I found myself tackling hills I thought I would have to walk up. Now, I look at all these hills with the confidence that I can, and will, ride them.

It is simply amazing the fitness gains I made just from riding my bike for transportation. I consider commuting just one more little perk to my cycling life.

Secret Weapon Training Method

It is no secret that road riding is quite beneficial to competitive mountain bikers. It promotes endurance at a steady pace and allows the rider to work on techniques such as more efficient pedaling.

I chose to trade in my Nissan Pathfinder for a Kona Jake the Snake. Jake and I spend a lot of time together. We roll to school and work and we're even starting to shop and attend meetings together. Currently, our shopping is limited to a new stem and a rear view mirror for Jake. Jake will be sporting the new goods, but I'll be able to ride with more comfort and with a visual on traffic approaching from behind. Jake and I will be safe together.

In just a couple weeks of riding, I've noticed something else. I'm losing weight, I'm getting stronger, and my commute time is getting shorter and shorter by the ride. My commute involves a lot of climbing with a few sprints sprinkled here and there.

My commuting experience has proven to be quite an effective tool for increasing speed and power. I can't wait to find out how this translates to the trail.

Spring Training is Here

I woke up this morning with one thing in mind: long ride. I wanted to do a moderate ride for about three hours. I had three goals in mind:
1. Average about 15 mph
2. Maintain an efficient pedal stroke
3. Ride for three hours

I ate a healthy breakfast:
* Malt-O-Meal
* Yogurt with raspberries, vanilla, and chocolate chips
* Grapefruit
* 2 slices of toast
* Water

It took me longer than expected to get my lazy butt out the door, so I had a salad:
* Leaf lettuce
* Tomato
* Croutons
* Homemade French dressing

I made a peanut butter and jelly sandwich, cut it in two, wrapped the halves, filled two water bottles with Heed and left.

I didn't meet the first goal. I took it fairly easy starting out. I maintained a speed of about 17 to 18 mph for the first hour. After the first hour, I unwrapped one half of the peanut butter and jelly sandwich and washed it down with some Heed. I continued out of town and headed in the direction of the next town four miles away, according to the sign.

I geared down and began climbing. I knew it couldn't be far before I reached the top of the hill. I continued to climb. I concentrated on my pedaling and was afforded the luxury of being able to shift up twice and increase my speed. The hill wasn't ending, though. I finally reached the next town and realized I was still climbing. Four miles of climbing. Fortunately, I still felt good.

I decided to make the descent northward. Oh, yes. A descent. It was a long descent. I rode through two more towns, drank some Heed, and turned around to face my next climb. By the time I got to Calumet, I took out the other half of my sandwich and washed it down with some more Heed. Most of it was downhill from there. I proceeded to ride, but the sun hid and the wind picked up. It was cold. I rode into the wind until I reached the bottom of the hill. What I fail to tell myself every time is that this homestretch is also all uphill.

I did meet the second goal. I maintained a proper pedal stroke and it became second nature after climbing a couple of hills. The reason why I chose to pay attention to this is because I have a tendency to point my toes down when I get tired. I think the proper stroke was one of the reasons why my climbing was so good today. So, even though I didn't meet my mph goal, I had a very good ride.

After three hours and thirteen minutes, succeeding with my third goal, I reached home with 41.6 miles under my belt. My mileage averaged about 13 mph, which is actually quite respectable considering how many Keweenaw hills I chose to ride.

I walked in the house, had a tall glass of Ovaltine, did part of my yoga routine, and took a shower. I felt a little weak in the shower. I rushed through it so I could eat dinner. For my post-ride meal, the following was on the menu:
* Spaghetti with olive oil and spices mixed with a MorningStar Farms Chik Patty cut up
* Caesar salad with tomatoes
* Water
* Glass of Breckenridge Avalanche

Cyclists do long rides because they recognize the importance of endurance training. Riding slow and long can make you faster when combined with other training techniques. Another reason why I like long rides is that they help me meet my weight loss goal.

Looking at the details of this post, you will see that I've taken in a lot of calories. My breakfast alone equaled half the calories I should take in on a sedentary day. A long ride requires a lot of calories, though! According to Bicycling.com, I burned 2,023 calories - over 800 calories more than I should on a sedentary day*.

Ideally, I would have ridden my bike two hours after breakfast. My lallygagging made it necessary to consume another quick meal before I headed out the door. Normally, I wouldn't choose a salad for a pre-ride meal, either.

I am not sure what I'll do tomorrow. I have to work after class, so I am planning to drive to work, then bike to school and back. This way, I can drive home at night when I get out of work. If it's raining, I won't ride because it's too cold right now. However, I do feel a light ride like the one I have planned will do me a lot of good after this endurance ride.

* I base my caloric need on the Weight Watchers Points program. According to Weight Watchers, about 23 POINTS is what I should shoot for to lose weight. Each point is equal to about 50 calories (23 POINTS x 50 calories = 1,150 calories per day), and adjustments are made for fiber and fat content. More fiber = more food. Exercise also allows you to eat more food. So, no, I'm not starving . . . and yes, Weight Watchers works great. I lost 25 pounds on the program and kept it off using the program as a guideline.

2008 Goals

The sky is blue, the pines are green, the snow is still here. To those inexperienced with life in Michigan’s Upper Peninsula, one might think it is still winter. Look closer, and one will see that it is over 40 degrees Fahrenheit and the snow is sliding off the roof.


A good sign of the spring thaw, icicles forming as the snow melts off of the roof.

Many of us have already started riding. All we need is a cleared off road and sunny sky to motivate us. With spring in the air, many of us are thinking about the dreaded “T” word - training. Ok, this early in the year, most of us are enthusiastic about the “T” word, and we’re very much looking forward to it.

This is the time of the year when we map out our goals and decide how we are going to meet them. I had already verbalized my goals for 2008 by the end of last year’s cyclocross season. I started out with the bigger goals, then I moved onto the little goals that will help me get there.

My Cycling Goals For 2008

• Podium finishes for all my races in my age group; first place age group finishes for the Keweenaw Chain Drive, Great Deer Chase, and Fat Tire Festival
• Lose fifteen pounds
• Become a stronger climber
• Use the bicycle as my primary mode of transportation
• Include cross-training to balance it all out

Race Finishes

I had podium finishes for all of my races last year except for Ore to Shore, when I took seventh. It is difficult to improve when your goals are the same as your results from the previous year, so instead of stating “I want a podium finish for all of my races,” I raised the bar to achieve first place in all the races I previously placed in. Realistically, I may not achieve the second part of this goal this year, so it’s a great goal to carry over to next year. I am certainly off to a good start.

Lose Weight

Last year, my goal was to lose twenty pounds, and I did it! I gained five back after about a week, and I gained ten more while on antibiotics this winter. I’ve lost the antibiotic weight already, so I’m still down fifteen pounds. In a nutshell, I am at my 2007 cycling weight.

My goal for 2008 is to lose an additional fifteen pounds. My goal was originally twenty pounds, but I feel fifteen is a much more realistic weight loss goal. I currently weigh 170 pounds, and my body loves this weight. Fifteen pounds would bring me down to 155, a weight I haven’t been for over ten years.

Losing this excess weight will do a lot for my cycling. This has been my greatest motivator. I’ve found that putting in at least eight hours a week on the bike helps me to easily achieve weight loss.

Become a Stronger Climber

Most places are fairly flat with some hills thrown in. The Keweenaw is the opposite: many hills with a few flats here and there. It is difficult to find a flat section of road to train on. For this reason, most of the cyclists in my area are very good. Even the mediocre cyclists are good by other people’s standards. We get a hill workout every time we ride. How we use those hills is what separates us.

This year, I plan to tackle the most difficult hills with enthusiasm and gratitude.

Commute

With rising gas prices and my goals of become a better, stronger rider, it makes perfectly good sense to ride my bike to work (6 miles) and school (11 miles). School will automatically give me four twenty-two mile road rides per week. With careful planning, I may lengthen that commute a couple times a week.


Even though there is still snow on the ground, the weather is warmer and some have already begun riding to work and school.

Balance My Training Regimen

Cycling alone can help you achieve a muscle imbalance thus setting you up for injury. This winter, I began incorporating a regular yoga routine along with weight training into my week. The yoga promotes muscle balance by maintaining flexibility while minimizing the possibility of pain and injury. I began an upper body weight training program to strengthen the muscles that tighten the most while cycling. I figure that a stronger upper body would minimize the muscle-tightening that is throwing my body out of alignment, because the added strength would minimize the stress (this is my own theory). It also makes climbing easier.

That’s a lot!

It may seem like I have a lot of goals for 2008. However, I really only have one pinnacle goal, while the remaining goals serve as the plan for achieving that goal. It is much easier to achieve the bigger goal in little steps. The best part? I’m making positive lifestyle changes that will benefit me not only physically, but financially as well.