Elements, Girl Pow

Good ride this am on 8 spd Mtn bike. Biked to greenway, then to Hiawatha, to Ft. Snelling, to Nokomis, around Nokomis almost twice, to/around Harriet 2.5 times, ½ of Calhoun, Greenway to 55 again then back to Knollwood/Hopkins and back home. According to my map software (I don’t use a speedometer) it appears 42 miles in 2.5 hours. It felt much slower than it was. It rained for a bit and around each of the lake icy lee sides the elements were brutal. I swear it was sideways sleet.

Amy has been riding to work a bit and with the gals too. Chris has a new SS and Nami is due for a new bike too. There’s actually more spark of excitement this year. They are asking me questions, etc etc. They are all doing the Chequamegon 16 and I sure hope they stick with riding this year….riding more that is.

Speed, Force or Just Fun?

This time of year I pretend like I have a huge base. Actually I don't. I push some force training anyway, which ends up being SS speed work too. Yesterday 1 hour @ 17.6 miles an hour on my 29'er rigid, 2.2 tires with 42x17 single speed gearing. You just gotta love road bikers face when I say, "I'm already 90%+, have a good day"....then I catch'em, stick with or pass them. So fun. Today same deal but went 2 hours non-stop, 17.3 mph average. Today was 82% average HR, yesterday 87%. Not sure if I should try to hold it for 3 hours or go back to lazy jane base miles. I think I'll mix it up for a month.....working up to 4 hour rides soon. So I sumize, long rides to enduce mitochondria to handle pyruvic acid will only create fatty acid burn abilities, therefore less lactic acid!! See my training blog link, go to "lactate threshold" article under the race results link. Also, I'll do shorter intensity VO Max fun post early week gym work and recovery. It's all fun now!

Bootleg Canyon, NV & Sin City

I went to Vegas on business this weekend, did some of this & that. Nothing too sinful, was up $340 then down, then quit up a bit(whew!). Blackjack. Did the Ace hardware show then free for a MTB ride. The real money was the MTB riding at Bootleg Canyon an IMBA internationally recognized destination (IMBA calls it epic). My buddy lives in Vegas, hooked me up w/local Bootleg'er. Anyway the trails totally rock. Did some climbing to get vista but mainly roared down rocky single track all day via our self shuttle efforts. The jump park and features area we're way way cool too. The place really has it all. The new biffy & showers facility is da bomb. I rented an fsr stumpy, worked fine for my riding. Here's some pics....see previous post below for video. WOW!

Bootleg Canyon Gap

SWEET riding of ALL kinds at Bootleg!!! My Vegas bud hooked me up w/local who knew Brent. He actually worked on trails himself. We saw Brent trail work'n and chatted a bit. Vid of BC kids huckin it up. More pics and tales of Bootleg next post.

Seeking The Pattern

Today started biking at 5 am, hooked up w/Ned & Rick & got in 1.5hrs on mtn bike road. Then came home early to help send kids off to School. Then biked to and from work. Because I worked it hard in the gym yesterday, I was toast today after 3 tl bike hours today. I'm sure the studded tires helped wear me too. It's been tough finding the time w/grad school, wifey, kids, dogs, cat & FT yob. Never satisfyed w/play time available (burning the candle at both ends is fun!) Mornings with headlamp are my opp again this year... Looking forward to using new/used road bike & 29'er SS for force road tourture soon. Hmmmm, then there's the gym. It's all new this year, never did gym work ever before, ever!! With near 15 gym sessions this year already, I'm getting a very strong sense this year will be fun.....just have to coordinate successful patterns. fyi----MAPLELAG MAY UCI RACE

Pile Driver

Each day after doing early am Theo laps I riled the kiddo's to hit the course. It was a trail and error process to get it right. Someone had a sore neck the following day. Makes me laugh every time.

Ride it Cold!

Did 2 Theo laps this am. Crisp 25 degrees. My heart rate was 15 beats lower than yesterday am. My tires didn't sink at all!!! The hardest part was boot holes laid in warm trail yesterday. Those holes made it a real challenge & beat me silly. It was literally like 5 miles of constant log roll. 1st lap 35m, 2nd near 30m. Went OTB to an emergency tri-pod at big whoop-d-doo!! If there's still snow....I'll be out smoothing early next week wshovel drag tech. Totally ride-able when morning crisp. After the ride we did this in the back yard...........