How do I feel when I ride

I am asked by many of my non-rider friends how do I feel when I ride? The answer is: it depends. On normal workout days I just ride and try to accomplish the goals set by my coach. On hard workout days, race days, and test days I start out nervous, antsy, tense like a race horse, ok Shetland pony, waiting for the bell to ring. Then bam we are off. My tendency and the tendency of many others are to go out way too hard. Because I want to ride as strong as possible I try and calm myself down, ease off the watts, and ride my race. After the first few minutes the adrenalin washes away and I am left with either the mental struggle to ride as hard as possible or the odd feeling that I feel somewhere between neutral and an amorphous feeling of bad.

Feeling that a ride is not going well is shared by many cyclists. I have talked with racers and people in my bike gym and they all have similar experiences. I have been told the body has good days and bad days, fast days and faster days, it just depends on the day.

Recently I feel tired during a race. I am not sure if I have more to give or I have given too much. This mental battle is constant. I have learned to stay focused by repeating my mantra of the day. The mantra helps focus my mind, ease the pain and give the ride focus. I have learned that focus on long rides is the key. If I focus then what I feel does not matter and I am able to dig deep to do my best.

So the simple answer to the question of the day is: I am feeling great; wait no miserable;... what feelings, I am saying my mantra.

The mantra always rules.

I am on Amtrak heading to New York gazing at the landscape as it zips by, after an exhausting inauguration trek. The time went very fast, we did so much, had so many emotions and hung with the crowds. DC was a gas, the mood was electric, and the feeling was that nothing is impossible. The crowds felt that the renaissance had returned to America ushering in an era of new hope.

Ruth and I arrived on Sunday afternoon and were picked-up by my great and gracious cousins. We stayed at her house in Georgetown. Georgetown was packed with the Washington elite, exclusive parties and hordes of tourists.

Our first event was the Lincoln Ball, Sunday evening at the Smithsonian American Portrait Gallery, in the room where Abraham Lincoln had his second inaugural ball. The dress was formal or Victorian. (Not having the necessary stovepipe hat I wore my tux.) Ruth wore a stunning purple formal, we made quite a couple.

We entered the ballroom into a courtyard that was flanked by area students in costume. The men were dressed in Southern and Union General uniforms, some supporting obvious fake facial hair. The women were wearing beautiful hooped Victorian gowns. At the end of the receiving line Abe Lincoln was shaking hands and posing for pictures. One of the Generals had graduated from ETHS in 04. We had a great time being part of the pomp and circumstance.

The Portrait Gallery is 2 buildings joined by a covered atrium. Throughout the courtyard there was food and drink stations, on the walls a light show of red white and blue stars danced. On 1 side a troop of musicians played period instruments while couples in period costumes danced. It was quite a show. Attendees had the run of the museum. On the 2nd floor there was the Lincoln exhibit and the portraits of the presidents. We learned that Johnson hated his, Kennedy had one done by de Kooning and the George W picture was an amazing likeness. On the 3rd floor was a jazz swing band with more dancing. We stayed until midnight and left because we had a busy day of service scheduled for Monday.

The next morning at 10am we showed up at the Washington Hebrew Congregation for our day of service. This is Washington’s largest synagogue with 5,000 members. The building was huge and the sanctuary looked like it held over 1,000 people. The congregation prepares food for the homeless regularly. This was a special day so there were more than 200 people present, I am estimating about ½ from the WHC and ½ from out of town.

There were 3 food preparation areas: a tuna casserole construction line, a soup assembly line and a PB&J assembly area. Because most of the jobs were already taken Ruth & I were on garbage detail. It was a good job because we got to move around and meet many people. I tried to stay away from the pb&j because most of the kids were working there and many of them were successfully pb&jing themselves. They looked like walking sandwiches.

The time flew buy and before we knew it we had prepared all the food needed for an area shelter for several weeks. During and after our duties we had a chance to talk to several ex-pat Chicagoans and meet many of the congregants. We learned that the WHC has many social action days and is very active locally. It was great being part of a well planned, well run event.

Tuesday was inauguration day. We spent Monday evening with my cousins strategizing, selecting likely viewing areas and learning how to take the Metro, the local subway. I wanted to be in the Mall for the swearing-in ceremony. We heard it was going to be crowded so we decided to leave at 7:30 so we could get a good spot.

Tuesday morning came quickly and we began to dress for the cold. Ruth had on long johns, jeans and ski pants, gloves and liners, a heavy winter coat and 2 hats. I was dressed a little less warmly because I skipped the long johns. Armed with 4 Cliff bars, there is never anything to eat at these events, 8 ski hand warmers, water and maps we made our way to the metro.

We emerged from the Metro into a sea of people. There were people everywhere and everyone was in a very happy mood as they tried to get to the mall. The first thing that we realized was that the security lines were not moving and there was no information. There were plenty of police and national guardsmen but no one had any info. After standing in 1 line for 20mn that did not move we decided to head up-town. Walking was difficult because all the streets were blocked by buses strategically placed to thwart terrorist attacks. Weaving in and out of the vehicles we came to another entrance to the Mall. We were about 3 blocks away and began to creep forward. However after several minutes we noticed that we were not really moving but the crowd was just compacting. There was no one to ask for help and no information. After about 20mn a person came out of the crowd and said that they had been there since 5am and could not get in. (The Mall was closed early because it had filled very quickly. Many people with tickets, press included, could not get in.) Rumors were flying. A popular rumor was that a water main had broken blocking the entrance.

Ruth and I decided to walk further in the hope of finding a jumbotron and a view of the ceremony. We walked for 30mn asking several official looking people what was open and where we could go. Most people said they had no news but go west, so we did. Finally we found that 18th St. was opened and we made our way to the Washington Monument. We arrived about 10:30 and the field was crowded but plenty of jumbotron viewing spots were available.

The crowed was mixed. Half African-American half white, mostly 30-50ish with some kids and older people tossed in. People standing near us came from all over; Los Angles, Georgia, and Virginia. An electric feeling of anticipation filled the air. We watched the pre-inauguration band and the dignitaries’ file into the dais. We did not know many of the African-American VIPs but a woman near us knew them all and gave a play-by-play. Soon the big stars arrived, Supreme Court Justices, Senators and former Presidents. The partisan crowd booed the Republicans and cheered the Democrats. When George W arrived the crowed started to sing, na na na na, na na na na, hey hey hey Good Bye. Not too classy or gracious but coming from Chicago and attending many baseball games we knew the tune and chimed in.

Time seemed to be suspended, the swearing-in happened quickly and the event ended all too soon. After President Obama took the oath the crowd turned to leave, except we could not move because there were so many people. Slowly, very slowly we made our way to the street. It took us 45mn to move 25 feet. The crowd control was horrendous and amateurish. No information was given; no one knew how to exit the grounds. However everyone was polite and cordial. There were no instances, no pushing and we all calmly but slowly headed home.

Ruth and I had a fantastic time. It was awesome being part history. The feeling of the crowd was pride, hope and promise. Everyone had huge, perhaps unreasonable expectations for Pres Obama. I hope he can deliver but because the economic problems are so deep and the America’s hopes so high Pres Obama’s task seems unachievable.

Winter Training: Riding Inside

Today is Sunday and Coach Joe calls for a long ride, 3+ hours. We just had about a foot of snow in the Chicago area the roads are slippery and snow covered. The only sane option is riding inside at the bike gym. There is a cross-country ski option but skiing by myself for 3 hours is totally not appealing.

I begin to psych myself up Saturday by repeating the mantra: I ride with a bunch of great people, I love the banter and the camaraderie. Before I describe the ride let me set the scene. We ride in a large open space, 30 x 30 with 20 computrainers in 2 rows of 10 at the front of the room. There are 3 large flat panel TVs and music blaring to provide motivation. The music is usually alternative rock or horrors rap. The TVs display a course that has been preprogramed. There courses are area Triathlon rides or other made up rides. On the screens we can see gradient of the road, from flat to plus or minus 5% grade, total watts, average watts, distance, calories, and position in your group of 8, this will be important later. The computrainer controls the ease of pedaling depending on the gradient. (The pictures above is of another computrainer course we ride and my cadre of mature riders.)

The room is usually cool when we start, in the low 60's. However the room quickly heats up as 20 bodies work up a sweat. It would not be unusual for the room to get as warm as 70 by the end of the ride. But enough of the background I an burying the lead.

Hear is the magic question. What do we do inside on the bike for 3 hours? Today I was between Scott a triathlete and Dennis, my usual riding buddy and new VQ member. The first hour goes by quickly as we get use to the course.
Dennis "I am not doing the course I am beat from yesterdays ride this looks insane." The course is 4 repetitions of rolling hills, there does not seem to be any flat areas.
Me "I had a stomach bug for the last couple days so I feel fresh; I am definitely doing it."
Dennis "OK I'm doing it also."
That is how we start and then we spend 30mn just settling in. I lean over and talk to Scott, we catch up on each others week, I learn more about his goals for 2009 and he asks about my goals. Then we enter into a really deep conversation about riding hard and goals.

Scott says the key is to have a positive goal like "I am going to podium," vs. a negative goal like "Don't finish last." Then Scott asks the 64 dollar question, "What is your goal?", which hits me like a kick in the ass. My goal is mostly to survive or to beat a certain time. Basically I am just getting used to being called an athlete. I still consider myself a weekend warrior. I feel that I am not worthy of a podium goal. However last year I worked out for an average of 10 hours a week and road over 5600 miles, a new personal best. I have to admit, I am not a weekend warrior I am fully committed, or at least I am ready to be committed.

What is my goal? In my mind I go over the facts- I have been riding hard for 3 years. I have improved 25%, I have lost 10 pounds, I am riding better than I ever have. But my age group is very competitive. The A riders are significantly better than I am, these guys are Cat 1-3. I am a Cat 4-5. Cat 1/2 riders will average 25 mph on a ride that I will average 18-20mph.

What is my goal? The goal has to nourish my competitive spirit, provide me with motivation to train hard and to ride hard. Riding the ETape in 9.5 hours does not seem good enough. I am going to bike camp in a few weeks, Solvang. The big event at bike camp is a monster race on a very hilly coastal road. Last year I came in 34th, the middle of the pack and was totally spent by the race and the week of incredible cycling. This year there are less participants but I would like to be in the top 1/3, that means top 12. That seems ridiculous. I also would like to chop 15mn off my time and finish in 1:30 or better.

My goal? Finish the ETape in 9 1/2 hours and finish the Solvang race in 1:30. I've done it now I am committed.

The goal discussion has taken 1/2 hour after a 1 hour warm-up. Wow on 1 1/2 hours to go. I wonder what other scary things we can talk about to pass the time?

Training and Goal Setting

Although summer seems a long way away I have begun to earnestly train for France and the Etape. The key to success in climbing is power to weight. As I told a friend I can put on the weight, that's biking humor- loosing weight is the key, its the power that is the problem. I am trying to get down into the low 140s. The only issue is that I love to eat and drink wine. A bad combination when weight is a goal.
Power is measured in watts. I have 2 ways of getting my average watts for any given ride. The first is from a training device called a CompuTrainer. The CompuTrainer lists the power I am working at and also allows me to ride different courses that have been programmed on the machine. Riding a course really helps to fight boredom on the bike and makes training easier. The second method is from a device on my bike called an SRM. This is a strain gage in my crank that shows how much power I am producing.
The only way to improve power is to ride and ride in all different ways like hard, harder hardest making sure I get plenty of recovery time. This has been a real hard week of training. Last Sunday I did a 3 hour ride inside, too cold to be outside, Monday & Wednesday I did killer ab work for over an hour and Tuesday I did a 40mn Supermax test. A Supermax test is where you ride as hard as you can for 40 minutes to get the highest average watts possible.

My previous high had been 195 watts. I had hoped to equal my best but I felt I was out of shape and did not have much of a chance to beat my previous record. However, much to my surprise I did 200 watts. Not a great improvement but an improvement and another goal achieved. I’ll take it. From now on all my training will be based on that number.

Getting to 200 watts on a Supermax test was 1 big macho goal for me. 200 does and does not matter. I realize I am not going to win the Tour but it is an indicator of my overall fitness and does allow some bragging rites in the club. Plus my 2 training buddies have been creeping over the 200 number and I want to keep up. Now I have to keep working and watching my weight. Wow being an athlete is hard. Well back on the bike.