Image hosted by Photobucket.com

Friday, March 31, 2006

Bicycle Pornography

Here's some porn of the new Baby Rush. It's not for the faint of heart!

this is the new baby, in all her glory!


Lil' Pea checks out the cranks for quality control purposes.


Look at that beautiful hub and shiny new chain rings!


A sturdy Thomson seatpost straight from the local factory!


A view of the hydraulic brake levers and fancy Cannondale logo on the handlebars.

Girl's Night

In the late fall, early winter we had a regular Wednesday night ride going on...called by some "the ladies pines ride", or some variation thereof. It was a small group of us girls, set up with helmet and bar lights, getting together to have a nice spin at a chat-easy pace. We didn't hammer...we didn't bow up and challenge the nightlife. We talked, caught up on eachothers' lives and enjoyed being out on the bike.

Resurrected it a bit last night by doing an easy, late afternoon/early evening ride with Beth. On Wednesday Beth and I had both beaten ourselves up a bit at East Macon. Beth because she's just clipped in and is going through the quite normal spills and chainring stabbings (her co-worker, and our riding friend, Karen told her to tell folks she'd been attacked by a bear and luckily she had her pepper spray, so got away) that come with those feet being attached to the pedals. I'd not fallen, but had done a brick annd probably should have stopped the run portion of the workout a half-mile to a full mile before I actually did. So we both wanted to spin and just loosen up (tight, slightly swollen knees for me, bruises and cuts for Beth).

Image hosting by Photobucket
Watch out for them bears...and always carry pepper spray!

It was a short, but fun ride. We didn't push it...just spun. The trail was fairly populated. We were suprised everyone wasn't out at East Macon getting final laps in before Sunday's race. My knees didn't feel any strain and Beth didn't re-open any of her scratches or the nasty big ouch she was sporting on her knee.

Image hosting by Photobucket
A happy Beth...nothing new to hurt her tonight!

As we headed out to the grassy road leading to the parking lot we came across six deer. That's right, six! Looked like four adults and two adolescents. My camera blew both shots I tried to take, so no photo evidence. But it was a really nice way to end a really nice ride. Looking forward to one of these each week. Sometimes you gotta ride just for the sake of riding, without any training guidelines or pre-race prep planning. Once again...it has to be fun.

Thursday, March 30, 2006

Betta Recognize!

We made Bike Blogs!!!

Aren't we the most urbane and cosmopolitan endurance gals in Georgia!

The countdown begins...

So, Renee's got her first event of the season under her belt and she's looking ahead to all else that she's got on her plate. Amber, Melissa & I all have events coming up (though Amber is a slag and won't get me anything to post).

For me, the countdown begins...Baker's Dozen. April 22nd. Thirteen hours on and off the bike (if I don't do something stupid like go out too hard like I did last year), ingesting calories on the fly, trying to stay hydrated and making sure I don't endo over the one bigger log stack (Renee did this last year...though I got tired and fell on the one small rock garden...so I had wreckage too).

I've got things going for me this year, certainly. I'm about 20 pounds lighter than I was at last year's event. I'm stronger, my endurance level is much higher and I've learned to love my granny gear. I have none of those "granny is for wussie" thoughts this year. I'll use granny and spin whenever I want to this year baby. Plus, and this is key at BD, my arms are stronger, so I'll recover better from the near constant root chatter.

I've got the hydration thing under control...the slightly salty Cytomax mixture I prefer will ensure I keep drinking throughout the ride and the added calories are also a bonus, as I just can't ingest the 300-400 calories per hour that I should. So if I can glug them down during flat moments, I'm more good to go. I'll be pre-riding the course on Sunday, noting the least chattery spots so I'll know where to get my long pulls from the C-Max bottle.

I've been finalizing my food choices as I ride on my training rides. I won't add anything new to the diet that I haven't tested beforehand. The last thing I want to do is blow up digestively (the mental image there is pretty, ain't it?) and have to bow out early.

I've got the shorts picked out and I've for my Chamois Butt'r so saddle soreness and chafing shouldn't be an issue. Plus I'll get off the bike and walk it out every few laps as I ingest my calories. Gotta keep the pardukey happy.

Despite my varying levels of readiness, I'm nervous. Even several weeks in advance I've got a bit of nervous tummy. And it's not even a race I don't know. I've done it before, last year. But nerves are good. They keep me from getting complacent. They keep me goal oriented. So in these last weeks of training I'll set some goals for this race, and perhaps for the others that will follow. As with any event I do, I'm only competing against myself, trying to do the best I can and make the greatest gains I can over previous years. It needs to stay fun. Once it stops being fun, there's no point, right?

Monday, March 27, 2006

Om-ni-ummmm? What?

So the Perry Roubaix Omnium was this past weekend. It was my first race of the season, an event I did not train specifically for, and probably one of the hardest weekends of racing I've had in a long, long time.

For any noobs to the sport, an omnium consists of three events, a time trial (TT) and criterium or circuit (crit) race on one day, and a road race (RR) the next day. The distance depends on your racing category (Cat). I am a Cat 4, which is the entry-level road cat for women. You have to earn points (in a singular 12-month span) to get moved up. You cannot move up by choice. You can race an entire season, and if you don't earn enough points -- the point system is waaay too complicated to explain here -- you stay at cat 4. (this point comes in to play later).

So my omnium started with a 9.5 mile TT Saturday morning. It was WINDY AS HELL. Steady breeze of about 15 mph, with 20 mph gusts. Sounds real good when the wind is at your back, but when it's a headwind, it's like you're standing still. Let me illustrate this point. The TT course was an out-and-back. Tailwind out. I kept an eye on my average speed: 26-30 mph out. About face. Headwind back. Average speed: 9-15 mph. No, I'm not kidding. I took 9 of 11 in the TT. I didn't go as hard as I could because I wanted to conserve energy for the crit race taking place 1.5 hours later. So, I'm not disappointed in the finish, because I wasn't giving it my all.

Crit: Our crit was actually a circuit race. A circuit race differs from a crit in that the loop is longer. So we did 5 laps on a 2.5 mile course. Tailwind for the first 1/2, headwind for the second 1/2. I started on the line with 9 ladies. A few of whom didn't race the TT that morning, and were riding on fresh legs. A few of the others earned just shy of their points last year to cat up, so had a vast difference in experience and skill than me. A few of them were former Ironman triathletes. Jesus! I think I was doomed from the start. I sat on the line. The official asked how many of us had never done a circuit race before. Only one other lady raised her hand. Great. Did I mention the start of our crit was only an hour and a half after the TT? not a lot of recovery.

So we get going and the first lap is fun, but not hard. The second lap was brutal, and I was dropped on the last turn into the headwind. The strategy of crits to to hammer out of the corners and drop folks who can't hang. I COULDN'T HANG. So I rode the last 3 laps alone, in the wind, with only my bruised ego to accompany me. I finished 8 of 9.

Sunday afternoon brought the RR. 12 ladies on the line. Twice around a 12.5 mile loop. I thought I would be dropped on the second hill (which was sooooo hard) but I wasn't. I got dropped of my own doing. Seriously. There was this "pave" part, aka "dirt road" we had to ride. The official was all "be careful, enter at a 90 degree turn, take it slow." Being the MTBer that I am, and having ridden that course before, I took a different tactic. We got up to it and the group slowed, the ladies got all twitchy and went wide for the turn, I cut up the inside at a 45 degree angle to avoid the slow line, and was followed by ... no one. I was now up ahead of the group. I kept pedaling. I loved the dirt! The group took my lunge as an attack and unleashed the hell and furry that happened Saturday at the crit. They toasted me before we got to mile 10. I was left trying to hang on the back thinking, "wait, i was just kidding, i wasn't attacking!! wait for meeeeeeeee...." One other lady got dropped at that point too. We rode together the rest of the time. I pulled her 80% of the way. Our "equal" turns at pulling were more like me for 5 minutes, her for one. This was fine by me ... until our mutual agreement that we'd sprint out the end. So we sprinted out the last 100 meters, and she beat me by half a front wheel length. Bummer. Guess I should have forced her to pull more. So I finished up that one 10 of 12, I think.

Jake and I didn't hang around to see how we played out in the overall omnium standings. I wasn't last, and I wasn't in the top 3, so it didn't really matter. I guess when they post the results online I can see how I did. The one thing I did take from the event is that I have to work harder if I want to do one of these again. Just like any other specific event (12 hour race, tri, etc) training for a TT, crit and RR takes specific training and planning. I was hoping I could do it on sheer will and bike riding. A mountain biker does not a road biker make.

If you need me, I'll be in a random parking lot ... riding in boring circles ... trying not to lose my mind as I train for the next crit I plan to do. As for other road racing on my calendar, yeah, those may be replaced with something a little more fun, and something a little less grueling. God knows I have my fair share of trials on this year's race calendar as it is!

And just in case you were wondering how hard I worked this weekend, let me just say, I earned my bratwurst, pizza and mexican food with aplomb.

Friday, March 24, 2006

Headwinds & Hoo-Hahs

Brrrrr...it was chilly today. Yeah...not IOWA chilly, not MICHIGAN chilly, but chilly for late March in GA. And for those of us who live, ride and run in GA, well, we all probably noticed the chill. Had a nice 45 minute trail run at Thomson (put together a nice loop that I really want to do again- yeah...I'm really ENJOYING the trail running) and then got the arm warmers rolled into place for my ride with Karen.

Karen's doing the Perry-Roubaix time trial tomorrow, so didn't want to do anything too strenuous, just wanted to spin her legs a bit. So that's what we did. Spun on the road, battling the headwinds, then spun on down (after the trick bridge DH that is) the Kudzu loop a couple times, then a leisurely climb back out to the grass field...yep we bypassed the advanced section, and another spin on the road for a cool down. Again...buffeted pretty hard by some chilly wind.

I stuck around and did some climbing work after she had to hit the road...forgot how much I love some parts of Thomson. It's funny that steep, technical DH sections freak me, but gradual Dh with drops, I love. I bomb down the drops and get pretty decent air (OK, not el Jefe kind of air), but I'm not averse to both tires being off the ground at the same time!

Now for the Hoo-Hahs! Several real-time and blog-time friends tackling their first (or near first) events of the seasos and they all deserve a shout out!

Of course, Karencita...doing the Perry_Roubaix TT. And Renee, blogger extraordinaire (though nutritionally suspect!!! JK), for tackling the entire Perry-Roubaix omnium. Her beau, Jake,is apparently on for the omnium too. And super-duper popster of the blogosphere, Don Bill, is doing the road race (and maybe more).

Danielle, now blog pal from the cold parts up north, is tackling the Ouachita Challence in the wilds of Arkansas. Go girl! Mr. 24, Jeff Kerkove is making his 2006 debut at the same race.

And I can't forget my Sorellas, Kate, Norma and Namrita (and I know one more...but having a brain fart)who are taking on the thirty hours that make up the NGAR. You guys are the super-duperest!

I think I've super-dupered myself out here! So, despite the chill, I leave you with the signs that spring really and truly is here. At least down in GA!

Image hosting by Photobucket
My purty pink azaleas

Image hosting by Photobucket
Our dogwood...sadly I think this is it's last year

Image hosting by Photobucket
and the reason the 'rents-in-law are in town...
the glory that is one of our two ornamental cherry trees

I'll have what she's having


So I've been posting lately about some little-known secrets to success in this whole athletic competition endeavor. Now I will continue that thread with the latest from my friend Stephanie. Now, Stephanie may not go out and run marathons, and she may not ride her bike for hours at a time. But the girl stays thin. And she can yoga with the best of them. I've always wondered what her secret is, and thanks to an e-mail from Sarah, I have found it. I think this may be the key to protein-loading before events.

Wednesday, March 22, 2006

I'm still here...

For anyone who noticed my absence (and maybe I'm getting delusions of adequacy here)...I'm still here.

I've been off the blog and off most of the exercise for the past couple days because of impending in-law visit (you know the kind of frantic cleaning you get embroiled in when out of town 'rents come for a visit) and because of some twinges in my knee that developed after my off-camber running expiriment.

Easy run on grass today didn't seem to give me too much trouble...so I'm going to get back on it full speed tomorrow with a gym brick (spin bike for an hour and then a five mile treadmill run), probably followed up with some light weights.

This pic's from my last ride with Renee. We went out and tackled the parking garage, the dirt track, the levy and did some hill climbing on Walnut. A good time was had and some good leg workout occured with the climbing and some standing big ring intervals on the dirt track. Renee's giving her non-verbal"impression" of the lovely artwork that graces the top level of the parking garage. Not for the delicate!

Image hosting by Photobucket

From wine to ...

MILK!!

So for those of you who don't prefer to booze it up, check out this gem from the Los Angeles Times. I tell you, the AP wire lately has been a wealth of beverage-related information!

"One little milk study and everyone'’s having a cow.

For decades, biochemists and physiologists in the dog-eat-dog world of sports drink technology have struggled to find the perfect elixir -- the right balance of carbohydrates, electrolytes, protein and fluid to keep athletes in peak form after various types of exercise.

So it was big news when exercise kinesiology professor Joel Stager and co-workers at Indiana University in Bloomington declared they had stumbled upon the perfect drink for elite cyclists recovering their energy after strenuous exercise.

That beverage was chocolate milk.

In three trials administered at one-week intervals, nine male cyclists performed a strenuous workout then drank one of three drinks. One group got standard 2 percent chocolate milk, another drank fluid- and electrolyte-replenishing Gatorade and a third group Endurox R4, a specially formulated beverage with a "patented 4 to 1 ratio of carbohydrates to protein"’ and other ingredients aimed at replenishing muscle glycogen stores and helping rebuild muscle.

Then, after a rest period, the cyclists exercised again, this time to exhaustion. The study, published in the February issue of the International Journal of Sports Nutrition and Exercise Metabolism, and funded in part by the dairy industry, reported that cyclists who drank chocolate milk at the break were able to continue cycling about 50 percent longer than those who drank Endurox R4 and about equally as long as those who drank Gatorade."

Pass me the cow, baby!

Tuesday, March 21, 2006

Gimmi a spritzer

I recently read a report that confirmed what I have always known to be true: alcohol is good for you. Yes, indeedy! Consider the following information from The Washington Post:

"Chemicals in red wine may keep gums and teeth healthier by changing the way the mouth responds to bacteria, indicated one report last week.
Another meanwhile suggested that heavy exposure to fluoridated beverages -- including drinking water -- can cause severe discoloration and erosion of children's teeth."

So from now on, while everyone else is sipping their pom juice, sucking down Hammer HEED or heaven forbid ... drinking some water, I'll be the one relaxing with my nice glass of pinot. Dental hygiene is important! Gotta have those winning pearly whites when you roll across the finish line!

Saturday, March 18, 2006

I get by with a little help from my friends...AKA...the mental game

Karen and I had a great ride out at the Pig yesterday. Of late I've been hanging out on one side of the trail, mostly just getting miles and long steady climbs in. It's become obvious that my skills have deteriorated and that my puss-factor has grown a bit too much during my base time. Karen wanted to do the entire trail, so we did.

The morning started off right with some hilarious Turkey Trot shenanigans.

Image hosting by Photobucket
TT playing in my sweat pants

I went out early to get in a trail run. Had a good hard 45 minutes of running, with only a few trekking intervals (one part of the run was very offcamber, and when my left leg was on the high side my knee started some serious complaints). I stretched while I waited for Karen and we did a little recovery spin lap through the pines to get me loose, but I still got the jelly legs when we got to the first steep climb in the "advanced" side of the trail.

Now, as background, Karen and I both had mental issues with different spots on this part of the trail. Mine were a little dip and left hand turn into a climb (I've wrecked spectacularly there in the past) and a loose rock downhill. Karen was a bit wigged out by a short, but steep whoops with a large root in the middle and one downhill with a difficult entrance.

With the jelly legs in tow, Karen led off and I followed. First off, Karen's made huge strides in her climbing endurance...she looked like a little mountain goat. Way to go Karen! My two "obstacles" are very early in the trail, and with jelly legs giving me a hard time getting up out of the saddle, I did the smart thing and walked them after watching Karen handle them like a pro. I knew I'd be doing a second lap and clearing them just fine after watching her do them effortlessly (and I did, Karen, WOO HOO). We had your typical, haven't been on this part of the trail foibles...but we soon came to Karen's first weak spot, the whoops with the root. So she got to the side to watch and I backed up to show her it wasn't so bad. The root sticks up quite far, and she needed to see that even when your wheel hit it, you weren't going to buck off into an endo. I went for the meaty part of the root, let her see my slight bounce and went down fine. She immediately backed her bike up and did it like a pro, being smart and choosing not to follow my "teaching" line and tackling the root in a more benign spot.

We completed the advanced section with no other real problems. Karen had trouble on a few rutted climbs, but I know she'll get most of them dialed the next time she gets out because we discussed lines and she's so determined. (Karen all the lines we discussed worked like a charm the second lap for me...sailed up even that one with the big rut).

Back in the more familiar pines side of the trail Karen had one more fear to conquer. Descending Chandler's Challenge. It looks steeper than it really is when you're looking down or looking up. And it's got some ruts and small drops caused by erosion and riding it downhill when it was designed as a climb. The entrance is the hard part. A tangle of roots between some trees is the most direct route, but again...the roots look scarier than they really are. The other approach is to swing out around a tree and make a pretty tight turn to the actual descent. I showed Karen this way, thinking we could tackle the roots another time. In typical Murphy's law fashion I futzed up the turn on my first attempt and scraped my arm on the tree, but finally got my shiz together and showed her the move and the made the descent. Following the left line which has more bounces and bumps so she could see she wasn't going to slingshot over her bars. We realized that Karen could park her back tire in some grass and pine needles so she could clip in and not have to negotiate the full turn...and there she went, around the tree and down Chandler's. Down I went as she hiked her bike back up so we could get photo evidence.

Image hosting by Photobucket
Karen tackling Chandler's

Image hosting by Photobucket
Over the rooty drop

Image hosting by Photobucket
just about down...WOO HOO

Good friends and riding partners are patient when they need to be and realize that everyone has their own little phobias. Karen had already left, but I know when I went down the rocky downhill that gives me the heebies, in spirit she was woo-hooing me just like I did for her as she came roaring down Chandler's. I hit the whole section better than I ever have before on my second lap...bar one tree hugging moment when I hit some loose pine straw between two trees I was trying to navigate. Good friends instill the boost of confidence you need to tackle those mental fears. Karen and I will enjoy our rides all the more knowing we've tackled those last few obstacles.

Off-topic note: Technical rides need to be a bigger part of my last month of training before BD. Neither BD nor Ft. Yargo are technical, but I need to build my tech skills back up after long months of endurance building. Posts on this coming soon.

Friday, March 17, 2006

Do I need a new deoderant?

I've been stood up twice in three days!!! Not by dates (I'm hitched), but by trail partners. First Graham called and left a message on Wednesday saying she was running late and for me to hit the trails and she'd call again so we could meet up. That call never came. Then this morning, Amber weezed out of her trail riding inauguration. Bad Amber!!! Is it me? Am I wafting B.O.?

Karen, stalwart, awesome, true to the trail Karen and I had an awesome ride..so pfffffffttt to you who can't take my "stench"!!! Read about Karen's long awaited and awesome accomplishment in a post later this evening!

Thursday, March 16, 2006

new look

I'm still fiddling and editing. For some reason I can't get the sidebar to extend the full length of the content. Plus I'm working with a small amount of photos only. Still need some of Melissa. But here we are...the new look.

Antioxidants and other good stuff...

Image hosting by Photobucket

In my quest to have an illness free training and event schedule in 2006, I've also stumbled across something that's helping out with my recovery. Meaning I am recovering well from hard workouts without leg heaviness or soreness and I wake up without feeling drained and/or fatigued. So what's the "something"?

It's Lakewood's Heart Healthy Pomegranate blend. I didn't really stumble across the concept so much as the product. I'd been catching up on other bike blogs and saw that Mr. 24 was talking up Pom, a pomegranate juice concentrate. The stuff was freaky expensive for small amounts. I did some internet investigating and found numerous articles on the benefits of pomegranate and other high antioxidant pure juices. So I checked out the health food section at my local Publix and found Lakewood's much more reasonably priced alternative.

According to their site: "Modern research has confirmed that fruit and vegetable juices contain a wide range of micro-nutrients considered essential for maintaining good health. No supplement alone can provide the important complex nutrients found in a variety of fruit and vegetable juices."

The ingredient list is short and there aren't any chemical concoctions I can't pronounce. CERTIFIED ORGANIC FRUIT JUICES (ORGANIC POMEGRANATE, ORGANIC CHERRY, ORGANIC BLUEBERRY, ORGANIC APPLE, ORGANIC GRAPE, AND ORGANIC ACEROLA CHERRY FROM CONCENTRATE), ORGANIC GRAPE SEED (200mg), AND ORGANIC GREEN TEA EXTRACT (200mg).

I can tell a difference. After hard workouts I'm not feeling the leg and back strain I used to. And I wake up without feeling sore even after the hardest rides and runs. Check it out for yourself and let me know if it adds to your training.

Monday, March 13, 2006

Isn't She Lovely?

Here's my consolation for the idiocy I displayed this past weekend in Hilton Head. I finally got a wetsuit!!!! Woohooo!!!!

As of 2006, Ironman wetsuits are now called Blue Seventy. This the Reaction, an entry-level one that was relatively easy to afford, especially when you consider that the really good ones run $300-$500. Scott got lucky and they had a top-of-the-line one from 2005 on sale in his size, so his has all the bells and whistles, but I'm still ecstatic.

Does it look funny to you without sleeves? I'll tell you why we chose this kind instead of full suits. Wetsuits keep you buoyant, but they also keep you warm. We live in Georgia. Not so warm is a good thing. In most triathlons, the water has to be below a certain temperature before you're allowed to wear a wetsuit because it would give you an unfair advantage, but also because by July, the lakes and ocean will be so warm that it'll be too easy to overheat. Thus, the longjohn.

I can't wait until the lake warms up enough to try it out, so I'm headed to the Health Club downtown to take it for a test run in the pool. The instructions say not to wear it in chlorinated water too often, so I probably won't do it much - depends on how addictive it is. I'll keep you posted.

If you're ever in Hilton Head, you've got to stop by Go Tri Sports, a really cool triathlon shop on the island where we got our wetsuits and other gear that has us chomping at the bit for a race.

In addition to being a triathlete's paradise, the store puts on tri clinics as well as several races a year, with my favorite being the Beach Bum Triathlon on June 3rd. It's a nice change of pace from regular tris because you swim in the ocean and then ride and run on the flat, hard-packed sand on the beach. That means you can use your MTB for this one, and it's lots more fun and less serious than the typical USAT sanctioned hammerhead tri. Hope maybe some of you can make it.

weekend 'o riding and related schtuff

The weather her in Middle GA was absolutely wonderful this weekend. 81 on Saturday and 85 on Sunday. Lots of sun, some clouds passing through from time to time, and the humidity was present, but not stifling.

Saturday I hit the trails with Karen and Beth. Beth had recently clipped in and never dealt with sand, so had a few rough moments out at the sandfest we call East Macon. But, as always, she's a trooper and despite the many scratches (did I mention that sticker bushes surround all the sand at EM) she put in some great climbing and figured out the way to deal with sand by the end of the ride.

Image hosting by Photobucket
Karen & Beth...sweaty but sassy post climb

Sunday I hit East Macon again, bright and early. Well, 10...but I was up at 5:30. That's sleeping in when the alarm clock normally goes off around 4:15. I met two of my fellow Sorella speedsters, though I didn't ride. The trail needed some good hard trimming...so I hiked several miles with my loppers in tow.

Image hosting by Photobucket
Lopper girl, self portrait

Kerry was blazing fast and I never managed to have the camera ready to get her on film. I did managed to get a very nice shot of Melissa (mxmelba - not Melissa Neal) as she powered up one of the steeper climbs at the beginning of the race course.

Image hosting by Photobucket
Sorella Melissa powering up the climb

After two hours of hiking and trimming I set the green meanie toward the Thomson trails. Put in not quite forty miles on the trails and on the road (half and half). Got to watch the guys on the dirt jumps. Always impressive. Especially BKX Jason, who's brake cable snapped early in the session. He had one pretty spectacular loop out which I wish I'd caught on video, and apparently came close to colliding with me once, though I didn't know it as my back was turned and the MP3 player was going as I pedaled toward a trail entrance.

Image hosting by Photobucket
Me and my pigtails at Thomson

It was an all around great day, Sunday. All those miles meant pizza! Yum! And a Milky Way Dark for dessert. Sweet!

Sunday, March 12, 2006

Einstein

I have finally proven beyond a shadow of a doubt that I come by my blonde hair semi-honestly.

I went to a conference in Hilton Head over the weekend to get some continuing ed for my personal trainer certification. I'd taken things really easy last week to make sure I was good & recovered from the flu since I knew some of the classes would be moderately challenging. For those of you who know me, you can imagine what restraint it took for me to do little more than walk my dog last week after lying on the sofa mainlining prescription flu drugs for a week and a half before that. My strategy seems sensible enough, don't you think? Here's where the blonde hair comes into play.

Each class at the conference is 1-1/2 to 2 hours long. My first one was called Extreme Sports Training for Youths & Teens. Here's the description:

"We'll put your fitness level to the test in this grueling but fun workout. This challenging program emphasizes muscular strength, speed, power and agility. This extreme conditioning workout is designed for all levels of youth with emphasis on skaters, hockey players and recreational athletes who want to increase overall fitness. This class format incorporates intervals, high repetitions, speed bursts, and power drills."

Now, you would think that since I registered for this class based on the description, I'd realize that it wouldn't exactly be the best way to ease back into exercising after the flu. You’d think that because you THINK. I, on the other hand, obviously don't. So instead of explaining my situation to the instructor, humbly sitting on the floor out of the way and taking notes for this one, I jumped right in and competed with the best of them. Then I proceeded to do the following:
  • Ballet Body Sculpt - ever held your arms out in second position for an hour and a half straight? No??? Then girl, you haven't lived!
  • Power & Grace With the Ball - Pilates & Yoga on a stability ball. Sound nice? Idiot.
  • Sports Specific Pilates - omiGOD!!!
Let's just say that I earned every single CE credit.

While stifling a scream as tears ran down my cheeks during an ultimately doomed attempt at suspending my butt over a pathogen-encrusted toilet seat in a gas station restroom on the way home, a thought occurred to me. Perhaps it's time that I stopped checking my voicemail to see if MENSA has called. Somehow, I don't think it's gonna happen.

Friday, March 10, 2006

Sometimes it's the little things...

Image hosting by Photobucket

Ingesting sugars and calories on the bike or on the run can be hard. And sometimes I just can't stomach the thought of a goo packet. Sometimes, quite honestly, they make me want to heave. So I've found a new little something, and I do mean little, to give me that quick burst to get me back to the transition area or the car on long rides/events.

These all natural fruit leathers from Stretch Island give you the sugar boost you need to keep you from the bonk without all the chemicals and simple sugars found in a gel, while still being easily digested. I take them out of their wrappers and roll them up tight in a plastic sandwish baggie and stow them in my jersey or shorts pocket. Grab a rolled up leather, put it in your mouth, chew if you can, or let it dissolve (I do this, as it's fun and they taste so good they last longer this way!) At 45 calories a pop I can suck on one or two to get me through the lap or get me back to the car.

The chunky cherry and berry blackberry are my favorites, but the apricot, mango, apple and other berry flavors are pretty darn tasty too.

Thursday, March 09, 2006

Yoga - The First Class

Hmmm...how to start? Well, I guess I knew things were going to be disappointing when the music started. I'd describe it as eastern interpretation of Anglo-classics. Yep. Greensleeves was the one that made Felicia say, WTF. For me it was Memories. GACK!

Then there was the fact that the first night I go, it was a substitute instructor. She asked if there were any new folk. Two of us raised our hands. Then she failed to speak in a loud enough voice for any of us to hear her, newbies or naturals, and she stood in such a way that we two newbs couldn't even see her to imitate her poses. So I had to cue from Felicia & Lauren (who I had no idea was going to show up).

Final straw came when she couldn't even hold any of the balance poses for 5, that's right just 5, seconds without serious wobbling. I mean, come on...that was a turn-off.

Finally, the class came to its conclusion with some weird relaxation tape with this guy speaking in what I'm sure he assumed was a relaxing voice, with this weird sci-fi movie score music behind him. For some reason it put me in mind of the Dark Crystal and I pictured scenes from the flick while I was supposed to be consciously relaxing.

Now...off the negative. A couple of the poses and stretches felt really good. And several class members begged me to not give it up and come back next week, as the "real" instructor is supposed to be fantastic. So I will go back.

My crowning moment: Lauren kindly grabbed me a wooden block as she wasn't sure if we'd need it for any of the poses (she's a newbie too, only one class before this one). One of the pose sequences called for you to swing your leg out from under you as you lowered to the floor. I did, and sent the block hurtling at fairly high pace at the other newbie behind me. Luckily it didn't nail him, as it was a pretty impressive block of wood and I got some serious motion out of it. Hope I didn't ruin anyone's zen moment!!!

Wednesday, March 08, 2006

Today's Downtown Adventure...a pictorial

Image hosting by Photobucket

I didn't get to ride the levy during today's ride. Why? Because a state prison detail was out doing the grass trimming and cutting. Besides the wind and blowing debris, I just would have felt weird riding back and forth past the detainees as they worked. I wanted to get a picture of the big orange sign, but they took it down by the time I decided to slow down enough to get my camera out of my pocket. So I took this long distance shot instead. See them working hard while the big white bus waits to take them back to their cells!

Image hosting by Photobucket

I also got a little discombobulated when trying to get up and down rabbit road as Cherry Blossom crews were out painting pink lines and arrows for the big old event.

Image hosting by Photobucket

Unfortunately this last arrow here leads folks into the industrial ghetto. There are streets down here I wouldn't feel safe traversing with Jeff alongside me, in the car no less. Hmmmmmmmmmmm.

And this might explain why parts of our DT ride get a little stinky.

Image hosting by Photobucket

I was completely unaware that there's some sort of black market bone trade going on. I thought it was all about kidneys. More on this shocking observation as I get deets! :)

Image hosting by Photobucket

I did not take a picture of the creepy guy in the teal Suzuki Sidekick who spent the afternoon moving his car from spot to spot throughout the park and between car moves sat way back in his seat looking for a little "action". BLARGHHHHH!

Really it was a nice ride. 35 miles in three hours. Didn't push it, just enjoyed some sunshine and saddle time. I remembered sunblock so I didn't get fried and my backside feels pretty darned good even after extended saddle time. So I'll leave you with the big smile on my face as I finished up.

Image hosting by Photobucket

Check out those freckles. That's what the sun will do to ya!

Tuesday, March 07, 2006

Yard Decorations

Image hosting by Photobucket
Which one do you think represents me?

Thanks to Mom & Dad Dein for the cute yard decorations. When the wind blows these guys pedal like mad. Their wheels are a little tacoed, but I figure that just means they're extreme athletes, right?

Short ride, weights and some trail running intervals for me today. Tomorrow's 71 degree high will find me doing a 3 hour DT ride. The levy and I are going to get even better acquainted!

Monday, March 06, 2006

Mountain or Road?? Decisions, decisions!!! Oh, what the heck..do both!

Time? Friday morning 4:17am

Craig and I arose before the sun (as usual), packed the car with our mountain bikes and our road bikes and headed north. Our tentative itinerary: Tsali on Friday and 3-Gap on Saturday.

We did get to Tsali Friday but a bit later then expected. We made a side trip to the Pearl Izumi outlet store. (That was fun!!). On the way up to Tsali we drove part of 3-gap. Craig told me to close my eyes as we ascended the mountain we would later be riding up on our rode bikes. I peeked. I should not have!! I could not imagine how I would get up that road on a bike!!!

We got to Tsali and the weather was superb!! a bit breezy but very sunny. We saddled up and rode the right loop first. That was a fun trail. A few mud pits along the trail as well as 5 Huge fallen trees that we had to get over. Thank goodness for my 24 lb bike. Good practice for future adventure races I guess.

We then ventured to the left loop. For the most part I was OK on this trail. I did take a few good dives. I got a bit squirrelly on the skinny trial when I would look over (and DOWN) at the lake! One fall landed my head against a rock. Thank goodness for helmets. That was pretty scary! Another one landed me in mud (Craig took a good dive in some mud too), and others were just the typical fall. You know the ones where there are no rocks present except for the exact spot where your knee or rear end hits the ground!!! Hey, this ride was different though....I usually ALWAYS fall to the right and on this trip I fell to the left three times. At least my battle scars are beginning to look a bit more even.

I definitely feel good about the trails. I think I will be OK at 12 hours of Tsali in May. Now all I have to do is tackle it at night. Yikes!

After a tasty, high calorie meal at a restaurant near NOC we ventured back down to Dahlonega to find a cheap hotel room. (Decided not to camp this time). We were asleep by 10 pm and awoke at day break to tackle 3-gap on the road bikes. All I could think about was "a 7 mile climb up a mountain road" Crazy!!!!

Craig is always very positive and always encourages me . He just kept telling me that I could do it. I think that helped. I took a deep breath and hopped on my road bike and off we went. I managed to climb the 7 miles without a complaint. It was pretty difficult and went very slowwwwwwwww. I averaged 6 mph. I was thrilled when I reached the top.

The downhill was a bit nerve-racking. You go really fast and cars are flying by the whole time. The second "gap” we climbed was shorter in distance but much steeper. I did a lot of standing on that one BUT I made it again without stopping. We took a break at the top and had a snack. After that second climb I was tired. Even the rolling hills after that seemed difficult. Somehow I mustered up the energy to go up the next gap and it did not seem nearly as bad. The downhill was a lot of fun. At one point I was going 33 mph, which I thought was fast!

37 miles and 2 hrs 56 minutes later……….it was all over……….. I was exhausted but I felt great that I had accomplished 3 Gap! Wow what a work out!!!

We headed back to Atlanta with smiles on our faces. We had a wonderful 2 days of riding not to mention a great time being together.

Sunday we went out on a slow, leisure ride at silk sheets here in Douglasville……It turned into a 35 mile “leisure” ride.

Today I am hanging out in the house and doing nothing. I am still in my pajamas. Yes, "LAZY" would be the optimum word to describe me today. ☺ (maybe tomorrow too)!!

Melissa,

solo riding

With iPod I travel. Well, it's an MP3 player...so same deal. I took myself downtown yesterday for a long stretch in the saddle. 4:55:?? and 56 miles later, I'm amazingly not that sore today. Thought I might be feeling it more, as this is one of the longest rides I've completed in a long time due to the crappy weather we've had of late. This was the first of my March Madness rides, the long hard rides that will lead me into April taper for my first event.

The weather was gorgeous...sunny with just enough wind to keep things from getting too warm. I have some serious glove, shorts and jersey tanlines going on...I'm sure they'll make their way into a pic soon.

Some random thoughts as the MP3 player went thrice through its rotation and I racked up miles on the road, the dirt and the grass:

1. Don't even attempt to ride the riverwalk on a sunny Sunday afternoon. It's crowded with ill-mannered kids and overweight folks who think they own the walk path and give you dirty looks when you deign to go offroad to get around their trail-hogging persons.

2. Parking garages are fun...but be prepared for the occasional homeless person having a nap on a nice piece of cardboard. Comfy!

3. It's nice to feel completely safe in Central City Park, but at the same time it's creepy to realize how many men are out there cruising for cheap, illicit thrills with other men. Blarghhhh.

4. People will look at you funny when they're stuffing their faces at a picnic table and you're coming around for your third, fourth or fifth assault on the levy.

5. Parents who let their children ride without helmets should be admonished loudly. There is a law, you know.

6. Parents who let their kids mow people down on their big wheels should be admonished even more loudly. Luckily I could nip offroad and didn't have to mow down any toddlers on principle.

7. A good MP3 rotation will get you through just about anything. Thanks to Weezer, Utah Saints, Stellastarr*, Cruiserweight, Lords of Acid and many, many more...

Sunday, March 05, 2006

rabbits

Jeff and I acted as rabbits for the 5k road race at GEICO yesterday morning. The race benefitted the Special Olympics, so it was all good to volunteer. The day couldn't have been prettier, with the sun shining and a light wind. But it was quite cold...which meant lots of layers.

Image hosting by Photobucket
bundled up in my Sorella gear...

It was a fun time...saw lots of Jeff's co-workers and some friends running for a good cause. And I got to spend the day with my husband, which is always nice.

Image hosting by Photobucket
The Deins

We ended the day with some much needed yard work...so no real bike time for me. Today will remedy that, as I'm planning on a 4.5-5 hour downtown ride...working the legs on the dirt track and the levy, and spinning on, funnily enough, Rabbit Road and the riverwalk.

Friday, March 03, 2006

My fast friends...

I rode at Dauset today, with Namrita. I like riding with Namrita. She's faster than me. But I don't really notice it. She doesn't really slow down for me, but she also doesn't hammer and leave me in the dust. I always catch up within about a minute...and then we chat and laugh about anything sketchy we did, then a time will come when she is faster than me again. Debbie and Renee are like that too. I'm not fast. I'm steady and ride a moderate pace. Now I know there are a couple folks who think of me as their "faster" friend. I hope I leave them feeling like I feel when I ride with Nam. A little pushed, but never stressed. I always know she'll be up ahead offering encouragement and a laugh.

Today Nam was testing out her new Kona 29" bike. SS to boot. So it was a little easier to keep up with her, but she still dusts me on the downhills. She's not tentative like me. Here she is testing the wide bars and big tires over the stacked logs at the bottom of Pine Mountain.

Image hosting by Photobucket
Go Nam...


We did 20 miles...moderate pace and basically just enjoyed some fantastic weather. We rode Turkey Trot in both directions...and that creek crossing is getting to be less of a chore for me each time. I've got some weird phobia about creek crossings...probably because they're composed of rocks.

Image hosting by Photobucket
Mal descends Turkey Trot
(the trail...not the new cat...d'uh)

We finished the ride with some fun on the beginner loop. Love those big dips and bermed turns. It's fast and flowy, and you feel like you've got mad skills even if you're a mad sketchball...that'd be me. The camera angle and the slight blur make me look fast, don't they!

Image hosting by Photobucket
Sassy pigtails, too, don'tcha think?

Final note is kinda scary. I got home and decided the bike was long overdue for a bath. While bathing her black sassiness, I saw that a link in my chain was about to fall apart. Who knows how close I came to the feared chain snap endo? I'm especially glad I saw it, as I'm acting as a rabbit in a road race tomorrow. Can you imagine the sight...me in front of a bunch of spectators and all the runners, flying over the handlebars, SMACK on the pavement. YIKES!

A Patrick Swayze Moment

"Feel her breath on my face
Her body close to me
Can't look in her eyes
She's out of my league
Just a fool to believe
I have anything she needs
She's like the wind ..."

OK. So if you think about it, you really can make just about any song into a song about bikes. Seriously. I was thinking of how to put into words my awesome experience riding Cannondale's new Rush yesterday. Then all of the sudden, "She's Like the Wind" pops into my head. Easy enough, as this song was every-freakin-where when I was younger -- thanks in part to "Dirty Dancing."

So back to the bike:
She was like the wind -- very zippy.
And I did feel her frame -- (which to keep this musical reference list going, was akin to Joni Mitchell's "Cold Blue Steel and Sweet Fire") -- very close to me as i rode.
She is quite out of my league -- with the top of the line coming somewhere near $5,000.
And I am indeed a fool to believe that I could ever afford her. Such a pricey dame. (Billie Holiday's "That's Why the Lady is a Tramp" sounds appropriate)

I'm real weird about riding different bikes. I like my Cannondales. I like the way they fit. I like the familiarity. When I ride other bikes I feel lost, a little out of control, and definitely not comfortable. That's part of the reason I've been a little hesitant to seriously begin the search for a full suspension. I wanted to branch out of the Cannondale family and try something new. But I was afraid I'd find nothing, and end up with another Cannondale to add to the family of two I already own. Why can't I mix it up a little??? Oh what the hell, thinks I, I'll just test out that new Rush. I probably won't like it anyway.

Wrong.

I'm so sorry, Cannondale family, how could I have doubted you. The Rush was, well, a rush. And hopefully, arriving soon at a trail near you, will be me on a new Rush -- that is, if I can beg, borrow and steal enough to afford one. What's that I hear? Something playing in the distance? Why, it's the Beatles singing "With a Little Help From My Friends":

"What would you think if I (needed a bike),
Would you stand up and (say screw you)?
Lend me your (cash) and I'll (say 'hey thanks!')
And I'll try not to (ride out of true).

Oh, I get by with a little help from my friends
Mm, I get (new bikes) with a little help from my friends
Mm, gonna try with a little help from my friends

Do you need (a new bike)?
I need (a new bike) to love
Could it be any (new bike)?
I want (a Rush) to love."

ch...ch...ch...changes

Working full time and trying to fit in any sort of training generally requires compromise and ability to change things up. Last night was supposed to involve some serious parking garage climbing with Hillarie. Alas, a flat tire + lack of pump with Presta valve compatiibility + Jeff currently riding my FS + inability to get Jeff's rear wheel off the NRS = no riding.

My new trail running kicks arrived yesterday via the lovely brown truck, so I laced them on to break them in, on the road, not the trail. I don't like road running. It hurts far more than trail running. Something about the slapping of my feet on the pavement jolts my body much harder than the lateral movements and lighter step of trail running. But I thought I could gently break in the shoes with a run walk combo, to see if any blister issues arose...something I'm always concerned about with new athletic shoes.

I guess I did about three miles. Shoes felt good. Legs felt pretty good during the run, but not so hot afterward. It was an Icy Hot kind of night. But they're not too bad this morning. My combo of Icy Hot and anti-oxidant rich pomegranate juice seems to be paying off.

So two days of running in a row...and I can still move...despite one day being on the road. So the garage climbing will happen next Tuesday. Ya hear that, Hillarie?

Thursday, March 02, 2006

We have no right to complain...

After reading this amazing chica's blog...I fully realize that we Georgia biking and multi-sport enthusiasts have absolutely no call to complain about riding in the cold. We've got it easy ladies!!! Read and realize:

http://arcticglass.blogspot.com/

Wednesday, March 01, 2006

March Madness

A.K.A. Jeff Goes Trail Running

Image hosting by Photobucket
Jeff hustles up the power line...

Don't rub your fingers hard in your eyes. You read that last bit properly. Jeff met me out at East Macon after work today to do a bit of trail running. And he really did better than I did. Mr. Anaerobic had big pull hustling up the short steep climbs (something I definitely need to work on). He did admit that if there'd been more long flats I probably would have gotten some distance on him, which I thought was kinda nice. Ms. Aerobic here needs to work on her anaerobic bursts before the two Xterra events in June.

Image hosting by Photobucket
and through the woods goes Mallie

Jeff headed out afterward to attend the OMBA meeting (we alternate months...next month it will be my turn to attend). After my shower I powered down a bulgur wheat burrito (replacing chicken or beef with the wheat for more of that "toot" producing fiber) so now I'm clean and full and ready to rock out with Hillarie tomorrow night for some parking garage climbing.

While the rest of the world sleeps

Amber, Melissa and Pops know exactly what I'm going to be talking about. Most mornings I'm leaving the house at the same time the paper "person" is making the rounds, slotting papers into plastic receptacles below mail boxes. The alarm goes off around 4:20...it says 4:30, but we Deins are the type to set all clocks and watches ahead. I'm at the office between 5:30 and 5:45, depending on how long it takes me to pack my breakfast and lunch items (I guess I could make life easy and pack at night, but more on that later). The world is dark and cold, but my head is clear and I'm looking forward to the rest of the day. I get my seven or so hours in (I work a couple hours at home in the evening...so don't think I'm slacking) by 12:30 and have the afternoon to train, do house stuff etc.

It wouldn't be ideal for everyone...but it works for me. As I'm definitely a morning person...I'm yawning by 10 p.m. no matter how late I get to sleep, this works for me. Of course, the long days, coupled with some hard days of training, brick days, mean I'm even more tired in the evening. 9:30 is about the latest I can manage to make my eyes stay open - some nights I'm in bed, asleep at 8 p.m. This means we don't do much of the night life! I lay my clothes out the night before so I don't disturb Jeff...I get all my work items together so I can just do a quick grab on the way out, and I say goodbye to a very sleepy and sweet dog.

All this, while much of the rest of the world sleeps...