Inflammation can be your worst enemy... try to reduce it.

Reducing inflammation can start with the diet.

Check out: http://nutritiondata.self.com/

The Measure of a cyclist?

How to measure a workout is key, and its one of a few changes for me this year.  There are a few metrics to consider when collecting data.  According to Christian Tanguy there are 3 main points:

• Workout duration
• Workout intensity and type
• Weight  **

Source: http://teamcf.org/2013/01/keeping-track/

Workout Duration was something that I have recorded in the past 2 years, albeit in-directly.  I say indirectly because I measured in miles, and not actual time which could be an indicator of intensity in known routes.  workout intensity (& type), is a new data type that I will include, but hope to keep a consistent schedule.  Every workout has to have a purpose. Weight?  That's definitely new to me. I have been trying to keep the weight I lost in 2012 down, but this item Christian mentions confirms my suspicion that weight does matter.  No not the weight of the bike, but weight of the rider.  I used the weight of 2011 Iceman (178lbs.) as a baseline to work from in 2012.  I knew I had to not only increase my strength but power-to-weight ratio improvement also had to come from losing body weight. I basically lowered my carbohydrate consumption on the non-training days and raised my protein consumption.  I achieved a weight loss of 14 pounds by 2012 Iceman (164lbs.). I am currently at 165lbs. with regular weight training and running I am becoming a more efficient fat burning machine.  So now as part of my regular training record keeping, I will keep track of my body weight for that workout, which could be useful in determining work-load.

Its almost time for Barry Roubaix 2013, so its time to step up the pace.

2012 done and over with 2013 already started.

Well my 2012 season was pretty good. I had improvements (fitness/performance) in every single aspect of my racing. I had a nice finish at Iceman, finished 3 100 mile races with one of them being a First place finish. I got in 4309 miles for the year. 2013 is here and I rode outside only a few times, but I already got a first place in a little local race. I felt strong and not even winded. My health is good, albeit a few concerns that started a week before Iceman and still persists at least until I have a few more tests. The good news is no vascular issues and no cancer. I am thankful for my health up to this point and the ability to race like I was still a kid. Thanks gos out to Cycletherapy and Specialized Bicycles for the chance to race for a really cool team Cycletherapy-Specialized Racing. My first big race of the year will be the Barry-Roubaix Gravel Road Grinder. I plan on completing the N.U.E. Serious, starting with Cohutta 100 and will include at least 3 other races.

That's it for now. LIVE FREE OR DIE!

2012 Iceman Cometh (XACT) Results

XACT Results

Brighton XC Race is a maybe....we'll see.

Well, its almost mid afternoon Friday and I still haven't decided on the Brighton Race. I knew I was doing Bloomer but told myself that it was just for fun and no matter what place I got, I was gonna go home in one piece. It turned out that that's the attitude that helped me show improved performance. This time around I really mean it, I just want to return home in one piece if I am to do this race. Its only four 6.5 mile laps and its not as technical as Bloomer, yet I have ridden this trail only one other time. Its been years, but I remember its was one I wasn't impressed with. We'll see...

Birthday weekend

Well, Saturday I participated in a 4 person Co-Ed team at the "Tree-Farm Relay", first lap was muddy/scarey and the second lap I was sure I had completed minutes faster but it turned out to be only 1 minute 10 seconds faster. I think maybe riding the trail more often I can turn 45 minute laps into 41 minute laps. Sunday did a LSD (Long-slow-dull) ride, with an even slower lap through the Lake Orion high School trail. I am thinking next weekend I will do Bloomer/Lake Orion HS on Saturday with some back roads at a slightly fast pace and by myself. Then Sunday a back road ride of at least 40 miles. YTD Miles: 2828.05

It's days like today...

It's days like today that make ALL-DAY riding fun! Too bad I am racing tomorrow otherwise I could have done 4 laps at Bloomer and some back roads and end with a lap at the Lake Orion High School trail. I am not even going to attempt to enter all the miles I did since the last post, but I will say that I have 2643.55 miles for the year with at least 98% dirt roads/trails. These miles include races. The weather is great out there, maybe a little kayaking?