A month to go

Monday, August 24, 2009 5 comments
In one month I will be heading to Columbia, MD to ride in the 24 Hours of Booty. This event will be the first time I have attempted to ride for 24 hours straight. This should be an amazing event because not only is it a fundraiser for the Lance Armstrong Foundation but also my entire family will be there. My dad is going to ride with me (at least part of the time) and my brother and his wife, and my wife are going to act as our pit crew. Making sure our bottles are full, we remember to eat, etc. Should be an amazing experience. Plus as I have blogged about before I get to ride at night, and I absolutely love that, it is so much fun and really brings out a child like quality.

I will keep updating as my training continues, and if you are interested in donating to support me in this ride you can do it here.

Enjoy the ride.


Special Jack & Adams Shop Ride This Weekend

Thursday, August 20, 2009 3 comments
Lovingly borrowed from the Jack & Adams blog.

As the summer winds towards an end, we are going to introduce monthly Sunday shop ride "specials." This week, one of the regular shop ride leaders, Zac Dashner, and team Velossimo will be taking cyclists and TRIATHLETES out for a group riding training session. Learn to spin fast and efficiently on a group ride. It's the motion not the muscle!

Group riding & paceline riding 101 session on the morning ride of Sunday, August 23rd. 45-50 miler No hammering, no attacking. It's about etiquette and technique. This won't be a hard-paced ride, but just the same you should be able to sustain 18-20 mph while drafting (which we'll teach).

If you're a regular on the Sunday rides, if you do the Decker Lake 35 mile ride or the 33 miler down to the corner store in Buda, do not be intimidated by "45-50" miles. You'll find proper group & paceline riding this distance to not be appreciably more difficult...maybe even easier.

Those wanting to push the pace should not join. Those not wanting to follow direction/instruction/leadership of the group leader(s) should not join, either. For those with TT/tri bikes, absolutely NO riding in the aero bars for this ride and absolutely no MP3 players.

Attendance is free and unlimited, free tacos and ice cold water on the deck back at Jack and Adam's. Be at the shop ready to leave at 8:15 AM, we always start on time! The regular shop ride and no drop ride will leave at 8:30 as always!

Lance Armstrong won’t ride in Tour of Missouri

Wednesday, August 12, 2009 2 comments
Organizers of the Tour of Missouri say this year’s race won’t include cycling star Lance Armstrong.

Chris Aronhalt, managing partner for Medalist Sports, which organizes the Missouri race, says Armstrong’s current team, Astana, will be part of the Tour of Missouri.

Aronhalt said Tuesday that Armstrong, a seven-time winner of the Tour de France, has already scheduled a fundraiser for his cancer-fighting Livestrong Foundation in Canada during the Tour of Missouri race.

The third Tour of Missouri begins Sept. 7 in St. Louis and concludes Sept. 13 in Kansas City.

Some of the sport’s top names, such as Mark Cavendish, Christian Vande Velde and Levi Leipheimer are expected to compete in the race.

Very good lineup especially for an American race after the Grand Tours, but still would have been nice to see Lance in this event.

Night Rider

Friday, August 7, 2009 5 comments

The last two nights I have started to ride at night in preparation for the 24 Hours of Booty in late September. And let me tell you it is fun. I have never ridden at night but with the full moon I thought it was the perfect time to give it a try. Each night I went to the veloway at approximately 8:30 and got in a single lap at dusk. Then it was turn out the lights, bring out the moon, and light up the stars.

Let me tell you I had more fun riding at night then I have had in a really long time on a bike. Since it was dark and I had to slow down I did not worry about speed, did not wear a heart rate monitor and just rode. Just like a kid. Even had a root beer float after Wednesday's ride.

So if you have never ridden at night I would highly suggest it. Especially if you have a closed loop with no vehicular traffic. Get yourself a relatively inexpensive headlight and get out and ride, even if it is 10 at night.
Tuesday, August 4, 2009 2 comments
order your Grease Monkey Wipes jerseys and gloves, final two days, delivered in mid-Sept, see them at www.greasemonkeywipes.com/store.html

Traveling for a Triathlon

Monday, August 3, 2009 2 comments
Borrowed from our friends over at Jack and Adams.

If you plan on traveling for a tri this summer, here are some tips from Pro Triathlete, Richie Cunningham. Richie is now living in Austin, TX but races nearly every weekend in all parts of the world. From the Newsletter archives, July 2008:

So you just stepped off the plane after spending hours cramped into a tiny seat between some huge guy who's hogging the armrest and an old man that keeps trying to sleep on your shoulder. You're cramped, tired, and have developed cankles* - not to mention pissed off because they charged you an extra $150 to check your 15 lb bike. Best of all - you have a big race in a few days. And you plan to do it all again in a few weeks. Keeping up with your training and making sure you feel fresh for your race has always been a challenge after a long day of traveling. Here are some things you can do to fight those challenges and end up with some great races under your belt.

*cankles - when the ankles are so fat or swelled that they have become indistinguishable from the calves, therefore becoming one in the same

Before the Flight
· If you are traveling for a Sunday race, I recommend arriving on Thursday. You can turn your travel day into a light training or recovery day and then use Friday and Saturday for warm-ups for your race. It also gives you extra time to recover from your flight.

· It's not a bad idea to take your goggles, swimsuit and running gear in your carryon. If they lose your bags (which they often do), you'll still be able to go on a run or swim to loosen up and get the jelly out of your legs.

· Limit the amount of weight you have in your backpack. If you have to walk around with it in the airport, make sure the straps are on both shoulders. Carrying your backpack around puts a lot of strain on your shoulders, which could undo the months of hard training you've done in the pool.

During the Flight
· Flying dehydrates the body more than usual, so it's really important to hydrate as much as possible before and during the flight. Don't be afraid to ask for two drinks at a time on the plane. What I find works well is getting a juice and a water. Also, you can bring a water bottle with you. If you don't want to buy one, take an empty water bottle with you through security and fill it up on the other side. It's also not a bad idea to take something like Emergen-C Powder or electrolyte tablets, i.e. Nuun, to put in your drink. Being dehydrated on the plane can have lasting effects for days to come, so even if you feel fine, force that extra water down and don't worry about stepping over the person next to you if you need to go to the toilet. This gives you a good excuse to get up and walk around anyways.

· Compression socks work wonders on that post-flight cankle problem. Put them on before your flight and take them off when you get to the hotel. You'll notice a huge difference and your legs will feel much better than they usually do after your flight.

· This is a personal preference, but I always bring menthol/eucalyptus, cough drops or chewing gum on the flight as it seems to open up the airways when the air conditioning gets really stuffy and irritates your nose. If you're a big fan of airplane boogers, you can skip this advice.

· Get up and walk around when you can. It will keep your legs from getting too stiff.

· If it's a long flight, I've found I recover best if I don't sleep on the plane. It ends up just being a wasted sleep and makes me feel groggy for the whole day, so I wait until I arrive.

Once You Arrive
· If it's a long flight, take a 45min to 1 hr nap when you get there. Then go for a light 30min run, bike, or swim to get the blood flowing and flush out the crap in your legs.

· Go to bed at your regular time and don't think about what time it is in your old time zone!

Returning Home
· If you are a training machine and paranoid about missing a session and you get stuck at the airport, look for the airport hotel. They usually have a small gym with a treadmill or spin bike.

· Don't be afraid to get straight back into training once you get home. In my experience, it helps me recover a lot faster than taking 3 to 4 days off. My favorite post arrival training session is a long run a day after arriving home. You'll feel crappy for the first 30 or 40 minutes, but by the time you are done, you'll feel like you've flushed most of the race and travel from your legs. This should set you up for getting back into your training for your next race.

Hopefully these tips help you get more out of your training and have a better race.

Richie Cunningham
Professional Triathlete