Race Pace 'Cross Photos & Words

Race Pace 'Cross
Sykesville, MD
B race
weather: 70's and sunny

My training has been spotty so I'm really counting on the races to build some form for Nationals.
Sunday was a good power workout. There weren't a lot of places where you had to use the brakes so there weren't a lot of accelerations like we had at Lower Allen.

This track was very fast with a mix of paved paths, bumpy grass, and deep grass. The first half was crit-like --> fast, with some no-brakes turns, and one little chicane that brought you almost to a halt. The middle part of the lap came by the pits with a few fast grassy curves that you could rail. Then it was a downhill leading to a set of barriers that were spaced pretty far apart. The high speed barriers were fun, but not a distinguishing aspect of the course.

After the barriers was a fast and fun downhill into a sweeping left to an "S" turn transition onto a paved path. The path wound downhill before bending back up the slope going right into the difficult part of the course. First up was a bumpy, deep grassy uphill that eventually leveled out before a quick drop and off-camber left immediately into a short & steep hill.



This was tough, but ridable as long as you didn't blow the line in the turn or crash. At the top was a seemingly long, gradual grassy climb with one short steep pitch.

Coming back by the pit the course returned to a paved path for the last 50m of the climb. This climb was very draining with a couple of steep bits to hurt you. It was hard to stay on the gas up this climb lap after lap. Once at the top it was a high speed downhill "S" curve back to the grassy finishing straight.

Laps were fast at around 6 minutes.

Based on previous MABRA races I figured that the scrum was the way to get a good starting position so I loitered near the course entrance for a good 20 minutes prior to the start time.
Sure enough, there was talk of call-up's, but none actually happened. I got a spot on the front row and got into the pedals cleanly on the whistle.



I was happy to be up front, but didn't want to go too hard and blow up pulling the whole field around the first lap. I went just hard enough to keep it single-file, but hoped that someone else would take the reins. Thankfully, FJ Hughes, rocking the sweet Duvel kit, passed me and led it out. He was pushing the pace on the straights, but slowing too much on the turns.



I took the barriers really fast to pass him approaching the tough part of the course.



I still didn't want to be on the front, but I also didn't want to get stuck in traffic. I hit the grassy climb at a pretty good pace and was feeling the hurt, but a handful of guys attacked and took off up the climb. I tried to be patient since it was first lap. Trying to stay with them would have blown me sky high a few minutes later.

I finished the first lap in 7th in a nice group with my Alan teammate JH3 and NCVC's Erik Leaver. Both of these guys had gotten top 10 the week prior at Highland Park so I was happy to be riding with them. My LSV teammate Mike O'Hara was way off the front setting an insane pace. He was flying.



The 3 of us settled into a good rhythm and chased after Harley's Steve Fife and HVB's Sean Mealey who were working together in 3rd and 4th. John was setting the tempo of our group and I was sitting on Erik's wheel.



We were gradually gaining on the 2 guys in front and a mystery rider had overtaken Mike in the lead. It really helps to ride with guys that are good bike handlers and can push the pace. It keeps you moving forward and makes it harder to ease up.

Eventually John got a gap on Erik heading to the barriers so I attempted to bridge. I came into the barriers hot and managed to get alongside Erik.



I jumped prior to the downhill and got a little gap on Erik. I made it up to John and got in front on the downhill path.







We just about closed the gap to Steve and Sean on the climb. Of course, once we hit the second part of the grassy climb I found a new level of suffering and John and Erik passed me. I stayed just behind them and really should have closed the gap immediately, but I started to drift mentally.





The next lap I kept drifting further away, but didn't seem to realize it at the time. That was my worst lap...I had zero focus and just wasn't pushing myself. John Brewer had been a good ways behind us a lap before, but all of a sudden he was passing me.



This woke me up and I dug a little deeper to close the gap to Brewer, who was absolutely motoring. I managed to catch and pass Mike, who had gone out a bit too hard early. 8-) On the last lap I closed the gap to J. Brewer and was ready to attack prior to the steep bit, but I just didn't have the jump. Cresting the top I was just behind him, but he sealed the deal on the next gradual uphill, pulling away from me and getting very close to catching Erik and Steve.



I finished up 7th and aside from that one lap where I zoned out I was happy with my race. I'm better on a course that emphasizes bike handling and 'cross skills. On a course like this where it's all about putting out power I'm typically weaker. In the end I got a terrific workout and learned more about the mental side of bike racing/suffering. Congrats to JH3 for a huge 3rd place and I think Leaver held on for 5th and moved a little closer to first place in the series standings. John Brewer scored 6th. Watch out for this guy as his bike handling skills improve. He's got the motor. It was great fun racing with you guys!

Big Thanks to Kevin Dillard and John Brewer for the photos.

The beginning

11-12-05_0751.jpg
Originally uploaded by cbnystrom.

I went for a mtb ride early this morning over at Avalon and while on the Rockburn loop noticed that they've finally starting work where our house will be. It looks like they've cleared some of the area where the road/driveway will be and put up silt fencing.
It was nice to see some progress considering that we were supposed to be in the house by the end of this year. Now it will likely be late Spring or sometime in the Summer of '06.

Needless to say we're excited by the prospect of hitting up primo mtb and road riding right out the front door. Plus, the Park has a bunch of great facilities for Thor.

Thor's Creek looked beautiful as it was covered with a colorful array of fallen leaves.

Race Pace 'Cross tomorrow in nearby Sykesville. Sue Haywood is doing the men's B race so that should be a hoot.

Radler

'Cross racers enjoy beer...it's a well known fact. If you're out on a training ride and the group stops for an espresso you don't have to go with the herd. You have an alternative. There is a beverage made specially for you!

Radler is the German word for Cyclist.

Radler is also the name for a beverage made of half beer and half lemon-lime soda.

Bavarians love their beer and they also love cycling and hiking. The Radler is the compromise.

The Radler was concocted to allow a cyclist to enjoy a light, refreshing brew after climbing a long Alpine pass without getting too shitfaced to ride back down the mountain and make it home safely.

I first experienced the Radler in Bavaria back in 2001. We were having lunch (roasted chicken & potato salad, what else?) and had plans to drink a few later that evening. I didn't want to get a headstart on the festivities so I ordered a Radler. I was a little skeptical of the concept, but I loved it!

In places where the goal is to get stinking drunk (like a beer tent at Oktoberfest), you'll catch a lot of shit for ordering a Radler, but you wouldn't do that anyway.

The Radler hasn't caught on here in the States, but that's ok. A German friend taught me how to make one and it's super easy.

Radler
1/2 Pilsner-style beer, like a Bud
1/2 Sprite

The Radler is a great, refreshing drink for the summertime, or anytime you want to enjoy a brew and still be able to ride your bike.

Thinking about Nationals

'Cross Nationals are going to be crazy. From December 9-11 Providence, RI is going to be the capital of the 'Cross Nation. With riders coming from all of the country the fields are going to be jam packed. I've cut back my racing & travelling this season to make CX Natz my road trip for the year. I'm doing the Masters 35-39 and the B's.

The Masters 35-39 race is at 141 riders and counting.

The B field had to be split up by age as 300 riders on the course might be just a little too ridiculous...not that 150 will be much better. The B 35+ race is already at 144 riders!

Fields that size will make for complete insanity at the start. The leaders will be well onto the course before riders at the back have even clipped in.

The one thing that I have going for me is the start line seeding policy, which favors early registrants. I was lucky enough to check the race website the morning it went live so I registered right away.

For the 35-39 race it'll be the top 10 from 2004, recent from National Champions, medalists from younger category in 2004, and then by order of registration. So that will probably be about 15-20 riders called up. I'm listed as 3rd on registration order so hopefully I'll get a spot on the third row. There are a ton of strong dudes way faster than me, so I have no illusions of riding anywhere near the leaders. But, having a decent starting position should allow me to ride a decent race and maybe stay in front of the chaos until things settle down.

For the B race they say it'll be strictly by order of registration. I'm on list list at 2nd in order of reg so even if they do some discrectionary call up's I should be in the first two rows. I'll do the start like I'm trying to outrun an avalanche, because with 144+ riders it'll suck to get buried in the middle of that scrum.

I'm going to Providence to race hard, but mostly to have fun and enjoy the experience. It'll be easier to enjoy and to actually RACE if I'm not starting 100 riders deep. After racing the focus will be on pitting for teammates, ringing a cowbell, and drinking Chimay.

Lower Allen Classic 2005

Lower Allen is one of my favorite races. The course is always interesting, offering both physical and mental challenges. The venue is first class with indoor registration, flush toilets, and fantastic viewing of the entire track. Plus, this was my 1st MAC race (and second ever 'cross race) back in 2003. Mike Hebe does a phenomenal job promoting this race and I'll keep coming back for as long as he puts it on.

Usually I arrive really early and get a few slow laps on the course to figure out the lines and the appropriate speeds for the turns. This year I left the house a little later, but made great time, arriving at the Park in about 75 minutes. I registered, pinned on my number, and hopped on my bike for a quick recon prior to the start of the Masters race. I jumped on the course just after the barriers and crashed on the second turn, a tricky off-camber 180 to the left. It looked harmless enough, but I picked a crappy line and then lost it when I grabbed a bunch of rear brake...lesson learned.

That woke me up and got me focused. I did just about 2 laps on the track taking multiple passes at a few of the sections. With so many tight and tricky turns it's really important not only to figure out the line, but to determine how much speed you can carry. Too little and you're having to jump out of every turn. Too much and you're braking in the turn, losing momentum and traction. If you're screwing up the turns you're wasting a lot of energy getting back up to speed.

When the Masters race started I headed out on the road to warm up. I found a nice stretch of rolling road where I did some short efforts and sprints to prepare for the suffering to come. I made it back into the park and did another half lap on the course before heading to the starting grid extra early to get a decent scrum position. Waiting around for 30 minutes kind of undid the warm-up, but I think it was worth it to get a spot on the 3rd row.

The start was on gravel adding an extra dose of sketch to an already sketchy endeavor. The guy in front of me didn't get clipped in so I was back to mid-pack by the time I got moving. Once I got going I tried to advance a few places before the track narrowed. I got a little better position, but avoided digging too deep in the first minute of the race.

After the short prologue loop around a baseball field we dropped back onto the gravel and began our first full lap.

These guys were long gone locked in another mano-a-mano contest for the win.

I was focused on moving up one place at a time.

The first part of the sand pit was better to run.
The second pass through the sand pit had a tricky entry, but was ridable.

You could carry some good speed into the hurdles, which was nice. We've been risking injury all season long doing super high speed barriers in practice so these felt pretty comfortable.

The tufos hooked up very nicely on all the off-camber turns. I was running them in the high-30' s psi. They felt too squishy when I had to sprint at the end, but otherwise they were perfect.

The course was very twisty, but surprisingly there was still some good group racing.
There were a couple of spots where you could grab a decent draft, but for the most part it payed to lead the technical sections.



On the first lap it seemed like guys were crashing left and right either taking bad lines or carrying too much speed into turns. I was just trying to dodge the carnage and get clear so that I could pick my lines. I ended up solo for a while with a large group of about 8 guys close behind me. I didn't want to get absorbed by that group so I punched it a few times to maintain the gap. A couple of those guys ended up bridging, which was fine. One of them was my teammate Dusty.

When he made it up to me I got a second wind. He was flying and that motivated me to dig a little deeper. We worked together and picked off at least 5 guys in the last 2 laps. It felt good to get stronger toward the end of the race. Usually I start strong and then just try to hang on.

I think I have the bike dialed in. I raised the saddle a bit after Granogue and now feel like I can power the whole pedal stroke. The quick handling was really welcome with all of the turns on this course.

Thanks to all the people out there cheering on the course. Just when I was feeling bad and thinking about backing it off I'd hear someone yell my name, reminding me that people were watching. It's a lot harder to give up when there are witnesses so thanks!

Congrats to my teammates that tore it up at Highland Park on Sunday!
An injury at Lower Allen slowed Mike down, but he came back strong the next day to take 7th.
JH3 found his groove in NJ and pulled off a huge top 10.
Both of those guys are having fantastic season.


photos courtesy of Bill Deputy , Rob Campbell , and Kevin Dillard
Check out the links for many more photos.

Stairs

10-14-05 Steps
Originally uploaded by Norma Tub.

Plenty of stairs at Patterson Park.

Patterson Park - Pagoda in the Fog

08-29-05 Patterson Park - Pagoda in the Fog
Originally uploaded by Norma Tub.

Patterson Park...perfect for 'cross.

rambling

Thor's first halloween was yesterday. We dressed him in a bunny jacket, complete with rabbit ears on the hood. He was warm and curious as we sat on the front stoop awaiting the candy seekers. His eyes got wide when he saw some of the costumes, but he didn't seem scared. After an hour or so he did get tired/bored/hungry so we took him back inside for dinner. He dozed off in my lap at the end of his bottle and snoozed for about a half hour. Then it was off to his new high chair for fresh baked squash mixed in rice cereal. He loves the high chair and it looks really comfortable.

For dinner we heated up some leftover white chili and made some amazing Jiffy cornbread muffins. I completely doused the chili with Crystal Hot Siz-auce. That is some good autumn eating.

This morning I went to the gym to get an hour of zone 2 on the spin bike. The legs felt pretty good, though my calf is still tweaked from Granogue. The run-up at Lower Allen could really suck.

So while I'm on the spin bike, listening to some bluegrass on the shuffle, drinking coffee, and reading the WSJ a spin class starts all around me. It's a bit strange having all these people get their bike-aerobics on while I'm chilling and enjoying my morning. Some of the people are really working hard and sweating, but others are barely breathing. I think the instructor needed to get in their face and make 'em work or get out. That's what I'd do if I were a spin instructor. I'd also kick the shaved leg, coffee drinking, newspaper reading guy out of the room unless he got with the program! 8-)

Anyway, riding indoors pretty much sucks, but sometimes you have to do it. I think it's time to start rocking some singlespeed night rides soon.

Gwynns Falls Trail

Originally uploaded by bre.

The Gwynns Falls Trail has been one of my training ground of choice over the last week.
It's an interesting beast, winding through downtown Baltimore, past some blighted industrial wastelands, and shady neighborhoods, but also taking in some stunning wooded areas right in the City. The Trail is a biking/hiking path that is part of the east coast greenway.
It's not perfect, but it's a wonderful glimpse of what it would be like to have a network of bike paths covering the area. With a good bike path it's just as fast to get around town by bike...and more healthy...and a heck of a lot cheaper!

Why do I like it?
-Except for a few bits where the path becomes a bike lane on the street you don't have to worry about cars.
-It's mostly flat so you can ride tempo with a steady effort or push some intervals. Most everything else around here is made up of many short hills, which makes for a lot of brief, hard effort, followed by brief low effort descents.
-There are long stretches where you can pedal for miles without stopping.
-It's scenic. The Trail roughly follows the Gwynns Falls from the Inner Harbor out to West Baltimore. It's really a pretty, but heavily polluted, stream.
-It's perfect for the cross bike. Parts of it are dirt path and there's plenty of city debris, but mostly it's fast so cross tires are the ticket.
-I can leave from my front door and get in a good 2 hour ride with minimal time on city streets.

Another fun training ground for 'Cross is Patterson Park, site of CX Nationals in 2001 and a short ride from my house. Yesterday, Bernie and I frightened the dogwalkers as we zipped around the Park on a sweet cyclocross training loop that he and Joern devised. It had plenty of elevation gain and more than enough stairs and steep run-ups. We added a bunch of off-camber and tight twisty turns to prep for the Lower Allen race this Saturday. We had fun and got in a solid hour and a half of training. We should be going good if we can start somewhere other than the back of the scrum on Saturday.

chimay

chimay
Originally uploaded by jaybeekay.

I could really go for a Chimay right about now.

Duvel

duvel is a girl's best friend
Originally uploaded by naadspagaat.

...or maybe a Duvel.

Hoegaarden

IMG_3024
Originally uploaded by beggs.

I'm always ready for a Hoegaarden.
I've got a soft spot for Belgian beer.

Travel Bug

I want to go here, Mountain Hostel in Gimmelwald, Switzerland. The wood-fired hottub would be money after a long hike in the mountains.

I heard about it listening to the podcast of Rick Steves' Travel radio show.
While there's a lot of crap in the podcast universe there are also some really good offerings & this is one of the best. You can find his show and many other podcasts on iTunes.

The past few days I've been listening to Rick's show during my walk to work.
I have a real passion for travel and Rick Steves is an excellent resource for travel ideas.
On Monday there was a discussion about gites in France, an affordable way to vacation and become immersed in the culture of France and many other areas of Europe. Yesterday, the show focused on Prague and the Czech Republic as well as an interview with the operator of the Mountain Hostel in Gimmelwald.

Listening to these shows brings back memories of my own travels and inspires me to start planning the next adventure. It will take a little more planning with Thor, but I'm sure he'll get a lot out of travelling. Given Mel and I's love of adventure and exploration, I'm sure he got the ~travel gene~ too.

herd dementality

Questions that have been gnawing at my brain recently.

Why do we ignore obviously f#cked up situations and act like nothing is wrong?
Because we're afraid of confrontation?
Because we're intimidated by whoever is causing the situation?
Because we lack courage to live our beliefs and do the right thing?
Because we're so afraid of change that we're happier to suffer in silence?

Why do we refuse to implement a practical solution to a problem?
Because it would break tradition?
Because it's always been done a different way?
Do we even want to solve the problem?
WTF is that?

Why are we afraid to think originally?
Because we're afraid of breaking out of the herd?
Because we lack confidence in our ability to think?
Because we'd rather have someone else to the thinking for us?
Because we're afraid of making mistakes?
Because we're afraid of what the herd will think?

slipping and sliding down the hill

Dennis Smith www.dennisbike.com snapped this shot of the first lap of the B race at Granogue. There's carnage in front and carnage behind, but I made it through cleanly. I would have my own carnage later on in the race.

Granogue B's (Ode to pain)

Granogue B's

50 minutes of pain,
and a power throw-down
Grind up a hill
Then slip and slide down

Snot slickity turns
and mud everywhere
ending up in my ears
on my face and my hair

The runup of pain
was made tougher by the rain
I needed some crampons
to get my groove on

Behind the big tower
I stubbornly tried to ride
But each time I slipped
and riders passed by

On the off-camber hill
it was such a thrill
To let go and trust
My mantra "no brakes" that day was a must

Once on the road
I thought I would die
With screaming legs of wood
And tires at 32 psi

I went round and round
without even a rest
and suffered to the finish
29th best

muddy Granogue & 'cross ramblings

10-22-05_1329.jpg
Originally uploaded by cbnystrom.

So I ate it a few times today at Granogue. For the most part I rode the tricky stuff really well, but I had one nasty crash on the hill and had real trouble behind the water tower for the first 3 laps. End result...mud all over.

Granogue was an electrifying reminder of why I love 'cross so much.

The People
I met people for the first time, ran into people old friends, and got to hang out with the coolest folks.

fatmarc...first time meeting him in tha flesh. The guy can sure ride a bike and he does it in style. David Crouse and his lovely wife. David's another guy with it figured out, riding SS mtb's and racing 'cross, but I've also seen the guy throw down on the road as well. Dusty and Georgia back from their nationwide mtb tour to mix it up (quite successfully!) in the MAC 'cross scene. Meg & JD, always smiling and full of enthusiasm. Meg had her race face on and looked great riding the mud. All of the LSV and Alan Maryland crew, espcially Morgan's Mom Suzy...she is like the team manager taking care of every little detail. JH3 coming through with the speedy headset fix on the new ride!

All of the people make up such a wonderful supportive community. Even during the race the camaraderie among the B racers is a really cool thing to be part of. We're really battling out there, but there's always respect among the combatants.

The Race Courses
Every race is different, usually dramatically so. Granogue is like the Hunter S. Thompson Gonzo version of a 'cross course. Everything seems amplified & twisted...the run-up's are harder, the off-camber's more slippery, the road section more punishing. The whole thing is designed to push your limits in every way imaginable. There are times when you are barely in control and just hanging on for the ride. At the same time, part of the challenge is to figure out the best lines and come up with ways to save a few seconds here and there.

The Racing
The brutality of the course is a real gut-check. To me, it's all about constantly putting out big power and riding at the limit. Moments of recovery are very very brief. One has to constantly fight the voices begging you to back-off and end the suffering. When you're locked in a battle of pass or be passed (which is all race long in the B's and Masters monster fields) you really have to be mentally strong and willing to suffer just a little bit more. The suffering is real, but the satisfaction of laying it on the line is rewarding.

Aside from having to put out big power you have to gamble. If you ride all the technical stuff tentatively you'll lose places in a hurry. However, the penalty for making a mistake and hitting the dirt very real too.

mud in yer eye

10-22-05_1328.jpg
Originally uploaded by cbnystrom.

I had a taste for mud yesterday day and Granogue was like an all-you-can eat buffet of snot-slick funk. I got my fill.
I ran the Tufo tubs at ~ 38psi (pretty low for my 175lb carcass) and they hooked up like a champ. There was plenty of sliding on the off-cambers, but they always found some grip and kept me moving in the right direction. The new bike (Alan Ultral) handled beautifully. I really felt in control on a day when you didn't so much choose a line as you held on and went where the bike wanted to go. I did have some crashes, three of which were minor. I tried to ride too much of the off-camber behind the water tower and slipped down. By the last two laps I was smartly dismounting and running before I got bogged down. Those were big mental mistakes that let a bunch of riders (runners) by me at a crucial point on the course (entering the slippery sidehill). You have to know what your limits are, but I was thinking that I could ride it out. Dumb.

I did have one big crash, just after the first left coming down the hill. I had made the turn cleanly and was carrying decent speed with my left foot out and I suddenly hit the deck. My left lever/hood dug into the mud and my chest slammed the ground. That shook me up and knocked the wind out of me. I still don't know what happened, but that one hurt and knocked me off my game for a few minutes.

The only bike issue I had was on the first lap coming over the tree roots. I had made my way up from a really crappy starting position of 49th (6th or 7th row) to somewhere between 15th and 20th. I was starting to feel good and was in a strong group. I rode the roots cleanly, but somehow my rear wheel slid out of the dropouts, got crooked, and wedged against the brakes. I had to get off, adjust the wheel, and tighten it back down. This was a huge bummer as a ton of guys went by while I was fixing the result of mental blunder. Note to self...double check those wheels & QR's before the friggin race.

Despite having some bad fortune and making some mistakes I had a really fun time. That course is such a challenge, both in terms of fitness and bike handling, that you really push your limits...and that's how you get better.

My training and racing time are way down this year, but I still feel like I've improved. Last year at this race I was 38th...this year it was 29th out of 75 finishers. I didn't feel really good, but I think I could have stayed in the top 20 if I had ridden smarter. I should be able to get enough racing in to start to have some legs by the last couple of weeks of the season.

I need to recover first. Right now (9:00am on Sunday) my left calf is very sore. I pulled it on the post-barrier runup on the opening lap. Today is a family day, so I'm not racing, but I'll get out on the road for a spin to try and loosen it up this afternoon.

Urban Cross Practice

sycamore trees, federal hill
Originally uploaded by johnok.

Last night I did a solo 'cross practice in the neighborhood.

I have a couple of parks nearby that offer some nice terrain with hills, steps, and paved paths.

First up was a quick stop at Port City Java for an Espresso revive myself after a day sitting behind a desk. After a warm-up spin on the road out to Fort McHenry I cruised over to Riverside Park.

I worked on a bunch of different dismounts and carries to the amusement of the crowd watching the adjacent soccer match. I used the soft sand on the baseball diamond to try some tight turns at speed. It's a cool feeling taking your tire traction right to the edge.

Some of the local kids took a break from whatever nefarious activity they involved in to chuckle at the lycra-wearing freak jumping on and off his 10-speed. Thanks fellas...love the Eminem look.

There's a nice hill that I was able to use to practice riding off-cambers and controlling rear wheel slides. That was a lot of fun and should be good prep for Granogue.

While doing this I noticed a cloud of smoke coming from the fence surrounding the pool. The neighborhood lads had created an effigy using old clothes and leaves. It was attached to the fence and lit on fire.

I was impressed by the creativity. The fire department was not. With cops and firemen rolling into the Park I decided to move on.

I made my way over to Federal Hill Park and did some loooooooong, steeeeeeep runs up the side of the hill shouldering my bike. Man, those were brutal, but with Granogue on the horizon they needed to be done.

Check out the photo for a peak at the hill. It's broken up in the middle with a ledge and sidewalk. From the bottom it's about a 30 second sprint on a steep pitch. Toe spikes are pretty much mandatory.

I have a love/hate relationship with City living, but the good mostly outweighs the bad.

Next season I'll have Rockburn Park right out my backyard. I'm planning on setting up a primo stealth cross course.

Maui Thor

Maui Thor
Originally uploaded by cbnystrom.

Thor really digs his Hawaiian shirt.

Vegas MTB ride

10-06-05_1021.jpg
Originally uploaded by cbnystrom.

I had to go to Vegas for a quick work trip. Since I had the morning free on Thursday I rented a car and drove out to Blue Diamond, next to Red Rock Canyon. I rented a bike at McGhie's Bike Outpost and explored the network of trails. McGhie's hooked me up with a Trek Fuel 98. http://bikeoutpost.com/ With the carbon frame this bike was light and climbed really well. I had brought my helmet, camelbak, shoes, and pedals so I was all set. I ended up riding for 4 hours, exploring many areas of the canyon, including the Dead Horse Loop and Badger Pass. There was a lot of climbing, but it was mostly gradual and the reward was a long, fast downhill that wound its way back down the canyon. Desert riding is a lot different than what we have around here. The climbs are longer, but not as steep and the technical difficulties are fewer in number. In spots you'll have to deal with a knarly rock section or loose sandy turns, but for the most part the trail just flows. The scenery is quite different as well. It's similar to Fruita, though the trail is a lot less technical and there is minimal exposure. With no trees the views are seemingly unlimited. You can see the trail snaking away for miles in front of you. Though the riding is different it is a complete blast and a fun experience.

Dutch Lesson

This could be useful sometime...

Yikes! Diarree!
Ik at ranzig mayonaise op mijn frites!
Waar de badkamers is?
Haast! Haast!

In English...
Yikes! Diarrhoea!
I ate rancid mayonaise on my frites!
Where are the bathrooms?
Hurry yourself! Hurry yourself!

Congrats Poz and Tracy!

On Friday we had the pleasure to attend the wedding of Tracy Griffith and Jon "Poz" Posner at The Gramercy Mansion here in Baltimore. Poz and Tracy are two of the nicest, coolest people we know and they make a wonderful couple.

The entire event was beautiful and the food was incredible. The teriyaki glazed salmon and the mashed potato-in-martini-glass bar were the two highlights. Certain individuals enjoyed the signature appletini beverages to the fullest extent, but I was doing the driving so I stuck with water.

There was a fun collection of mountain biking people in attendance, including Chris Eatough and Jeremiah Bishop. We sat at the "Joe's Bike Shop" table and swapped stories with Joe, Katie, Roger Bird, David Duval, and other assorted characters. It was nice to get out for a date night and enjoy some revelry with such good company.

Ed Sander Cross

Ed Sander Cross
Buckeystown, MD
Sunday, October 2, 2005
B Race (~50 starters)
Sunny, dry & 80+ degrees

The Course
The course was similar to that of the MABRA Championship Race last December with a few changes. For the start there was a prologue loop that went up the road before a quick right-hand drop onto the grass. There were a few twists before merging with the course proper. The main course was made up of 3 pretty distinct sections.

Section 1 - Pond Crit
First was a winding maze around the ponds with a lot of tricky turns to accelerate out of. This section began with a double set of barriers on a pretty fast grassy straight. I liked the placement as we don't see many fast barriers these days. Coming out of the ponds you came by the pit before moving on to section two.

Section 2 - Fast Gravel
This part of the course was a series of double track dirt roads that had recently been covered quite thoroughly with gravel. They were still fast, but required attentive riding due to the deep gravel. Line choice here was important in order to maintain speed. There were a couple of nice loose turns here as well that made for some wheel drifting fun. The finish of this section was a little double-track dirt & stone climb.

Section 3 - Techno-Fun
Section three started at the top of the little climb with a bermed right turn onto a grassy 'trail' that became the most technical part of the course. A quick downhill with an off-camber left bend at the bottom led into a short and very steep run/ride-up. In the right conditions this definitely would have been ridable, but it was so loose that riding it was a gamble. If you could ride it to the top you would save a nice chunk of time, but if you stalled part way up you would lose time. I made the decision to dismount to avoid losing big time if I got stalled. I was happy that I had installed the toe spikes that morning. Without them the scramble to the top would have been tough. At the top you immediately dropped right back down the same slope, usually before you had a chance to clip into your pedals. There were a fair number of people that actually walked down this drop.

From there it was up another slight rise and back down to a tight 180 degree turn and right back up the hill. Next was a bit of double-track downhill into a fast and fun off-camber left hand drop onto a a short stretch of bumpy grass before climbing back up to the double track and more climbingto the top of the hill. At the top it was a long, fast no brake downhill winding around before emptying out with a short ridable gravel pile that came by the pit and onto the gravel finishing straight.

Laps were roughly 9 minutes. We did 5 laps in the B race.

Pre-Race
Bernie and Tina picked me up a bit after 8 and we hit the road. We arrived shortly after 9 and got right on our bikes to inspect the course. We did 2 slow laps to look for the best lines and practice the trickier bits. This was really important as it allowed us to race the course with confidence and avoid the pitfalls that took a lot of riders down. Quite a few riders that didn't inspect the course ended up with crashes and mechanicals. Aside from being very helpful, I really enjoy figuring out the course pre-race. It's like working on a puzzle that can be solved in a variety of ways.

The Race
We had been told that riders would be called up based on certain criteria and then would be staged based on bib number (registration order). Based on the criteria I was pretty sure that I would get a call-up and if not I had been one of the first to register. Thus, I didn't get to the line early like I usually do. For some reason there were only two call-up's (neither based on the announced criteria) and then it was a mad dash to the line. I was not in a good position, but I did everything I could to move up. Manners and decorum were out the window. When the dust settled I was in the third row in a mass of overlapping bikes and racers. This was not going to be a pretty start.



When we got the word to go we somehow got going without getting all tangled up and hitting the deck. Unfortunately the first two rows were flying up the road. I dug in and gave it everything to get in line about 20 back from the front. At the first twist some guys misjudged the turn and created a bottleneck, squeezing me into the course markings. I put a foot down and squeezed through before getting going again. At the barriers I didn't slow down, making a clean dismount, and passing several guys by the time I got back on.



That put me onto the back of the lead train heading to the ponds. I made a tight pass on a right-hander to move up to about 12th and settled in line. This section was like a crit first lap. We were single-file and motoring. I was just hoping that the guys in front of me would ride the corners cleanly and not open any gaps. A few guys bobbled taking bad lines, but I was able to stay on the good line and get around them.



Entering the gravel section I was in the top 10, but the guy in front of me overshot the turn and then over-corrected tangling me up. We slowed to a crawl, but luckily nobody behind could get around. I got back up to speed and closed the gap to the lead group. Riding the gravel single file was nerve racking. I knew the lines, but sitting wheel to wheel you never know what the guy in front of you is going to do in loose gravel. Some of the good lines were right on the edge of the ponds. A little bobble and you're going for a swim.

We got through the technical stuff cleanly, though it was a bit hairy doing it in a sizable group. About 7 of us were still together to start lap 2, with Wayne Scott behind solo trying to bridge. Behind him we had a decent gap already.



Going around one of the ponds the front two guys misjudged a turn and both went headfirst into the water. Good stuff. They both got back up and were back in the group surprisingly quickly. Note to self...those guys are fast.

That left me feeling a bit nervous about riding around in such a big group. I'm better on the technical stuff and not as strong at closing a lot of gaps. I wanted to get out in front to avoid the sketch and try to get some separation.

Heading up the double-track climb out of the gravel section I attacked up the middle and got the lead heading into techno-land. I got through everything cleanly and stayed on the front to finish lap 2.

Starting lap 3 I decided to stay on the front as long as possible, even knowing that the guys behind were getting some benefit from the draft. I figured I was better off setting the pace and leading through the tricky stuff. Around the ponds I rode a steady tempo and jumped out of every turn. I was trying to stretch things out and tire the guys in back.



Riding the gravel/dirt roads in front was nice as I could see the lines and not have to breathe in a cloud of dust. Coming up the little climb a Greg Lindstrom attacked (he ended up winning) with Adrian Lobito (he won last week). I covered the move weakly and knew that I didn't have the power to stick if they gunned it again. A gap started to open and Anthony Von Lierop came around me to close it, creating a leading group of 3 with 2 laps to go.

Behind that it was me and Steve Fife from Rockville Harley with a super-strong Wayne Scott closing fast behind. I led it to over the barriers and to the ponds, before Wayne made a nice pass to get by me. I tried to get his wheel, but he was moving. He made it up to the leaders leaving me and Steve riding together.

I gapped Steve on the gravel and once I realized that I gave it some gas to stay away. It turns out that Steve had flatted. So I was on my own and trying to keep the pace high in hopes of re-catching the leaders and not getting caught from behind.



Starting the final lap I could see that I wasn't going to catch the leaders, but I had a solid hold on 5th with a big gap back to Nick Bax, who had worked his way up into 6th position. I just rode a time trial the final lap, taking care to take clean lines to avoid crashing and losing time.

Upon crossing the line I was happy to see Bernie close behind Nick to get 7th. Bernie had an even worse starting position and rode an incredible race to get by traffic and work his way up the field. He got 7th in the C's at this race last year so he has made a big jump this season.

Post-Race
Props to NCVC for putting on another great race. The course was fun and fast and the food vendor was a nice touch. I definitely dug the ice cold Coke and big plate of french fries post-race. Also, big thanks to Suzy Gerlak for the bottle hand-ups each lap. With the dust and heat of the day a quick swig of water helped out a bunch.

I was happy with my race. I had a bad starting position, but was able to make it up to the lead group pretty quickly. That took a lot of energy, but it was good experience to have to overcome a bad start. I hung with the leaders well and played my cards with the lap 2 attack. I knew I wasn't the strongest and just sitting in I'd eventually get gapped. My only shot to win was to get out in front and ride the techno stuff cleanly, hoping that the guys behind me had trouble.

My gamble didn't pay off, but at least it thinned out the lead group. My fitness isn't really there yet, but I was able to hang on for 5th place. Right now I have to lean heavily on my bike handling and cross skills to make up the time I lose on the long power sections. I'm hoping that I'll have the power to be there at the end by November.

Overall, it was another gorgeous day at the races. The 'Cross scene is a friendly as ever and it seems to be really growing this year. Pretty soon we'll be into the cold, nasty race days and slathering the legs in warming oils. I can hardly wait!

More great photos

Super-cycling-photog Dennis Smith also raced and shot Charm City Cross.
His photos are here http://www.pbase.com/dens/mabra_charm_city
(link in the post title)

He always takes some good ones, so check 'em out!

His main site is at http://www.dennisbike.com/

Charm City Race Photos

Mike O'Hara took some ultra-cool photos of the race.
The man has a great eye and captures some very interesting shots.
He started the day by doing his first 'cross race and riding to an impressive 2nd place in the C race.

Check out the photos at http://www.phattire.net/charmcity/home.htm
(or click on the link in the post title)

There's also a link to a short race video at the bottom of the entry page.

Nice work Mike!

Charm City Cross

CCC bike close up
Originally uploaded by cbnystrom.

Our race yesterday was a big success.
What started as a vague idea during an end of the season dinner last December became reality on Sunday.

After months of planning race day arrived with the alarm clock going off at 5am. After a quick stop for coffee, water, and gatorade I was at the park at 5:45.

Working in the dark our crew set up the course from scratch, finishing just in time for the first race of the day at 9am.

The course seemed to be well received with a good mix of speed and power, with plenty of technical turns, and 4 dismounts per lap (sand pit, barriers, natural barrier, stairs).

Even though I was cooked by the time my race started I still had a blast racing the course...but it sure hurt! 8-)

Most of the fields were large, making for some good group racing dynamics. I was in a group with several other guys for most of the race. We traded spots all race long, which kept the pace high and built a nice cushion behind us. When I was really hurting on the last lap it was nice knowing that at least nobody was going to sneak up from behind.

After the race it was back to work for the final races and then course breakdown. By 5pm we were done and ready for a glass of Chimay to toast the day. We ended up with over 200 racers, well over our initial goal of 75.

Quick Sand

CCC sand sprint
Originally uploaded by cbnystrom.

Mike O'Hara snapped this shot of me running through the sand pit yesterday at the Charm City Cross. He took a lot of great photos. You can check out some of them here http://www.phattire.net/charmcity/home.htm (or click on the link in the post title)

Thor al fresco

Thor fresco
Originally uploaded by cbnystrom.

09-18-05_1805.jpg

09-18-05_1805.jpg
Originally uploaded by cbnystrom.

Cyclocross Nationals

Full 'Cross Natz details are now available.
www.cyclocrossnationals.com
Just click on the link in the title of this post.

12/9-11 in Providence, RI

Make your plans now.

Road trip!

Dumpster Diving

Earlier this week I ordered an FSA carbon chainguard for my 'Cross bike.

I was very happy when it arrived yesterday.
I put the box by the front door (inside!) as a reminder to put it with the bike stuff in the garage.

I was not so happy when I came downstairs this morning and the box was missing.
Today is trash day and my lovely and diligent wife had taken the box out with the trash. It was an easy mistake to make given that the chain guard was taped between two flat pieces of cardboard. It looked like a box that had been broken down for recycling.

I ran downstairs and outside hoping that the trash truck hadn't been down our alley yet. I was prepared to hop on the singlespeed, work clothes and all, to chase them across town.

Luckily the trash was still there, but there was a lot of it.

We live in a building with 8 condos that generate a lot of refuse.

So I spent a good 15 minutes scouring through trash bags trying to find my FSA carbon chainguard. Like a kid digging through a box of Cracker Jack I tore through sushi carryout, cat litter, and various other funk in 5 trashcans before finding the prize.

This was a strange way to start a Friday, but looking back it was pretty damn funny.

Cyclo-friggin-cross!

Here are some of the things that I witnessed at 'Cross practice last night:

*Blood flowing from multiple locations on multiple individuals.

*A new guy absolutely destroying his saddle on a remount (carbon rails for cross when you weigh 200+ is probably not the best idea).

*Another new guy nearly getting a vasectomy from his saddle on a remount courtesy of a loose saddle bolt.

*Several people doing the one leg hop when their pedals wouldn't let go of their cleat.

*Bernie going all "Celtic Rugby" on the barriers twice. Those boards are now very afraid of him. They are dented and dinged, but still intact.

*Multiple instances of people doing the stop-drop-roll (with bike) instead of dismount-run-remount.

*Morgan working on his New England Secret Start and having to sprint shouldering the bike as penance.

Surprisingly we did not have any huge pile-ups while working on starts, but it's only a matter of time. I'm feeling pretty good, although I now have that right shoulder bruise that will be there until mid-December. It gets really pretty and colorful by late October (after that nasty run-up at Granogue). I'll post a photo then.

Where's my Chimay recovery beverage?

Full Belly

09-13-05_1914.jpg
Originally uploaded by cbnystrom.

asleep @ the bottle

USS Constellation

09-09-05_1715.jpg
Originally uploaded by cbnystrom.

constellation

Charm City 'Cross Course

Charm City 'Cross Course
Originally uploaded by cbnystrom.

This is the preliminary course layout for our race. It will certainly be tweaked a bit and could be significantly altered depending on various factors, but this should be the basic design.

Thumb & Bottle

09-04-05_0720.jpg
Originally uploaded by cbnystrom.

thumb & bottle


Here's a photo of Thor's latest trick, drinking from the bottle and sucking his thumb at the same time. It leads to a little spillage, but he doesn't seem to mind. He started solid foods on Friday. It's only a bit of rice cereal, but it's a big milestone. He really got into it and was grabbing our hands to guide the spoon to his mouth.

Bottle Time

09-04-05_0718.jpg
Originally uploaded by cbnystrom.

bottle time


Thor and I are on the couch this morning having a beverage (a bottle for him, coffee for me) and checking for updates on Chris Eatough at the 24 Hour Solo World Championships (1st place with half-hour lead!).

We have the course for our 'Cross race pretty much designed. I'll post the prelim. map a bit later.

Charm City 'Cross 9/25

Kick off the season in Baltimore!

Charm City 'Cross
Sunday, September 25, 2005
Druid Hill Park
Baltimore, MD

Check BikeReg for full details and registration
http://www.bikereg.com/races/register.asp?EventID=2665
First race of the MABRA Cyclocross Series

Here are some of the aspects of the course:

-Fast
-Some long, straight power sections where you can just go.
-Many twisty technical sections where you can gain or lose time depending on your handling skills.
-A combination of surfaces: pavement, grass, slate/cobbled path, and a short sand pit.
-A few small climbs.
-Man-made and natural barriers that will force dismounts for most.
-A fast uphill start/finish road section
-Spectator friendly (most of the course is viewable from the Registration pavilion & there's a new playground for kids in the middle of the course).
-Plenty of room to park and warm-up in the Park.

Ramping it up for 'Cross season

Training has been going well and I think my race fitness is starting to come around.
At the Druid Hill training race this Tuesday I had good legs. Our team had the numbers to control the race so we were on the attack early and often making the race hard. I was in a nice break with Mike for a few laps and joined for a couple more by Ryan. It hurt, but we just kept trucking.

The field did a lot of work to bring us back and after that people didn't seem as frisky. I jumped on the hill following another rider going for a prime. I came around him at the line to grab it, though if I had known that Morgan was on my wheel I would have done the leadout and set him up. He rode a fantastic race and he's only 13 years old! He's a strong rider and has a fantastic attitude. Look for him to rock this 'cross season, especially at Nationals.

With 5 laps to go Ryan attacked on the hill and since we were single-file nobody was able to grab his wheel. Mike, Morgan, and I protected his lead the rest of the way by slowing the field and sitting on any attempt to bridge. A couple of guys did a lot of work to try to chase, but with no help it wasn't going to happen.

On the last lap I jumped hard at the base of the hill and got away cleanly, holding it to the line for 2nd place. Morgan had a good shot at 3rd, but was caught behind Mike, who flatted starting the hill. Mike also rode a strong, smart race and would have been right up front at the end if not for the flat. Ryan dieseled away the last 5 laps solo for the win. He's more than ready for that upgrade to cat 3.

I put in some big efforts in the race and seemed to be able to recover pretty well. At times I was suffering, but I always felt like I had more to give and could move around in the pack at will. Hopefully this is a good sign for CX season. The running is also going well. 'Cross practice starts this coming Wednesday so it'll all start to come together then.

Make a difference

Want to do something that really makes a difference today?

Make a donation to the Hurricane 2005 Relief Fund at

www.redcross.org

Financial contributions to the American Red Cross are tax
deductible.

It's an easy way that you can make a difference today.

mirror fun

mirror fun
Originally uploaded by cbnystrom.

Last night we went to Matt and Beth's Wedding at the American Visionary Art Museum/Joy America Cafe. We had a great time and enjoyed several beverages since our trip home was all of 3 blocks. The photo was taken in front of one of those distorted mirrors that they have at the museum. It was one of those nights.

Thor was having a sleepover at Grandma's house. This was his first night away from us and that was rough, but I retrieved him first thing in the morning because we were missing him. He and Grandma had a great time...it was us parents that had it rough. 8-)

I was hurting pretty good this morning and a late night slice from Maria D's had my stomach doing all kinds of crazy stuff. I suited up anyway and rode my bike up to Poly High School for BBC's Back To School Crit. Hung over is no condition for bike racing, but when you can ride to the race ya gotta do it. I needed the training and I wanted to support BBC.

The plan was to sit in all race and try to avoid getting dropped. After I was forced to dismount over the bars when a crash came my way I decided to start attacking to minimize my time in the squirrelly pack.

I bridged up to 3 guys going for a prime and kept rolling with 2 of them since we had a little gap. The quartering wind on the back side of the course made it tough, but we built a small gap and stayed out front for 4 laps, during which I grabbed a prime.

After we were caught I managed to slot in near the front and spent several laps recovering. More attacks came and went until a solo guy countered and got a gap quickly. He stayed out there for a while with no real chasing pressure.

As the field eased up riders from the back started jockeying for position in order to move up. This led to all kinds of sketch so I jumped on the back side to escape the mayhem.

Coming across the line a prime was announced and the lone leader was in sight. I bridged to him and asked if he had anything left to keep going. He said he did, but needed to recover for a bit. He offered to pull once we got to the rise leading to the finishing straight.

I drove it into the wind and suffered since I had just put in a big effort to bridge, but I kept my head down pedaled. Once through the last corner I slid over to let him pull through, but he was gapped and hurting.

I was pretty much done, but dug a little more to grab the prime before the field swallowed me up.

After a few more laps I was recovered and thinking about the finish. Bernie attacked with 2 to go, which fired up the field and got things single-file in pursuit.

I got behind two strong sprinters and hoped they would find a way up front. We were making progress, but got blocked and had to slow just a bit. At that point, if you weren't already in the top 10 there was not much point in taking big risks to mix it up so I sat up and rolled it to the line in 23rd.

Dave nabbed 4th and is just a couple of points shy of his upgrade to cat 3. He started the year as a 5 so that's pretty impressive. Ryan might have been top 10, which would put him one away from his upgrade.

At the start I was feeling pretty ill, so I was happy that I was able to get in a couple of breaks and grab two primes. BBC did it up right with the primes too....I got a Giro Atmos helmet and a gift certificate at Joe's Bike Shop. Sometimes prime-hunting is the way to go...especially if you aren't down with the field sprint.

My fitness is on the right track for 'cross, but there's a ways to go and the early races will be a shock to the system.

Thor at 4 months, photoshop, & bike racing

Thor close up b&w watercolor
Originally uploaded by cbnystrom.

Thor had his 4 month doctor's appointment today, which meant 4 shots 8-( but he is doing very well.

The stats...

15 pounds, 14 ounces (75th percentile)
26 inches (88th percentile)
pooping daily
smiling and giggling constantly

And he's sleeping 10 hours a night!

We are soooo in love.

I just bought photoshop and can already tell that I'm going to have a lot of fun with it.

I really dig the black & white watercolor effect on the above photo.

I raced my bike last last night (first time since May at the JHU Druid Hill training series. I got in my intervals and had a fun time, though the racing was very negative. Everyone felt a need to chase down everything immediately and then just sit on the wheel.

I mean, if you're going to chase down an attack why not take a pull or 2 to try to make something stick?

In any event, it was good training & I badly needed some interval work to prepare for 'cross. I'll be back out the next few Tuesdays.

Good night.

Bordeaux Chateau

Bordeaux Chateau
Originally uploaded by cbnystrom.

Here's a cool shot of a Chateau in Bordeaux. We found this place during a ride on our 2003 Tour de France trip. Notice the two riders heading up the dirt path to the Chateau. That day's ride was incredible. The weather was perfect and after several hard days in the Pyrenees I felt trés forte on the rolling roads of Bordeaux.

Beeeeeeeeeeeeer

It's Friday and I'm ready for a beer, but this'll have to do for now.

Check out this link to a very cool Cecil B. Demille-ish ad for Carlton Draught Beer.

http://www.bigad.com.au/

Or click on the title of this post.

Weekend plans...

Tonight: Beer (maybe 2!), carryout and a movie on the chesterfield (that's Virginian for super-comfy couch)

Saturday: Road ride, then el salto for a margarita and grub......mmmmm el salto, my favorite Wendy's converted into a cheap Mexican joint!!! I already know what I'm getting...jumbo margarita frozen w/salt, cheese dip, guacamole, & a burrito con azada w/chicken. Damn, with all the talk of booze and mexican food this is starting to sound like a post from fatmarc's blog.

Sunday: mtb ride & new recipe night on sunday...still on the grilled fish theme.

There will also be a lot of Thor-time all weekend long...it's the best.

On Monday I'll be up before the crack of dawn to catch a train for a quick trip to NYC for what promises to be a long day.

I'm getting hungry. Time to grab lunch.

nutz

Should I expect funny looks if I wear a cup under my cycling shorts?

Yesterday evening I got out for a ride at Avalon with Sean. We rode a steady pace and punched it on a few of the shorter climbs making for a nice ride. I felt pretty good for most of the ride, but at the start of one of the rocky climbs we got to chatting and I stopped paying attention.

I rode right into a rock and went over the bars (going uphill), but only after slamming into my stem in the worst possible place. Needless to say I was doubled over moaning for a few minutes before climbing back on. After that I was pretty sloppy on the rocks as I was afraid of another impact. At least we have Thor already in case I did any permanent damage to the fellas. 8-)

Grin

Grin
Originally uploaded by cbnystrom.

It's amazing how a little grin can absolutely make your day. Good times.

Melanie is out for a ride this morning with her friend Erin. They'll probably do about 4 hours riding the country roads north of town.

Thor and I are chilling on the couch for a bit. Then we'll head out to do the shopping for the week.

I'll get out for a short ride later today and then tomorrow morning me and the boys are doing a long, hilly one up close to PA and back. It should end up being around 5 hours round trip.

I've been doing a lot of 1-3 hour rides so I'm curious to see what my body does the last couple of hours.

I'm printing out some small Thor photos to tape to the handlebars of my various bikes. They should be good for inspiration when the going gets tough.

I've been listening to a lot of French language stuff on my iPod lately, trying to improve my linguistic skills, yo. I'll probably only use it on vacations, but I think I could go for working a year or two abroad...getting immersed in a different culture and doing a lot of road trips around Europe. Thor is already into travelling so I'm sure he would have a good time.

That's all for now...the countdown to 'cross season is in full effect...two months 'til the first race.

Pigeons

update

Long time no blog, so here's a quick update...

Fooooooooooood

We've been trying to try some new recipes. To that end we alternate weeks preparing a new dish. In the last month I've grilled fish a couple of times. First up was rockfish marinated with olive oil, lemon juice, and capers. Next up was salmon marinated with an orange soy teriyaki siz-auce. In each case, the marinade added flavor and moisture without taking away from the flavor of the fish. We'll be grilling more fish from here on out.

Since I've been doing mostly base training and zero racing I haven't been too freaked about my diet so I've been enjoying a regular belgian beer...Duvel, Chimay, Hoegaarden, Stella...as well as some ice cream from the neighborhood shop. I've been enjoying the added calories, but I couldn't go nuts on the beer and ice cream year round.

Continuing the food & beverage thought, every time we're in Paris there's a certain Latin Quarter cafe that we always hit for a Kir and some good people watching. Since we didn't make it to Le Tour this year we've been drinking Kir's here at home. They're easy to make....Sauvignon Blanc with a splash of Creme de Cassis. The only thing missing is the Parisian atmosphere and attendant cigarette smoke.

Riding the mountain bike

I've been riding the Fuel ex doing 2-3hr rides and covering the whole park (Patapsco Avalon). Disc brakes and 4in of travel with on the bar lockout make long rides over varied terrain a lot o'fun. This bike is perfectly suited for endurance racing and it's the bike I'll use for the Shenandoah 100 next year...too much going on to do the race this year.

I've also done some riding on my generic rigid singlespeed. This machine has no frills, but it's such a pure riding experience. The connection from trail to rider is organic and requires bike handling skills that are an afterthought on a full-squishy bike...good for improving one's skillz. When I get back to doing some XC racing I think I'll do it on a SingleSpeed.

Running...ugh

'Cross season is nigh, and since it's my only racing focus this year I started the running early. I'm still doing a couple of 20 minute jogging sessions per week. Next month I'll begin some running intervals to really start the suffering.


Thor

He's smiling, giggling, and growing! He's 13 weeks old and already too long for most of his 3 month old clothes. For the past couple of weeks he's been sleeping from roughly 9pm until after 6am, so we're all getting plenty of good sleep. wooohooo!
This is a really fun age, as he's learning new things every day. He really enjoyed listening to coverage of the Tour and seemed to recognize Phil and Paul's voices.
I'm hoping that he'll make it out to some 'cross races this Fall to cheer on his Dad.

That's all for now.

Thor's first day at the beach

07-05-05_1753.jpg
Originally uploaded by cbnystrom.

@ the beach

All Night Long

"All Night Long" by the late great Mississippi blues genius Junior Kimbrough is an appropriate song this morning.

Thor slept from 9:30 last night until almost 7:00 this morning. That's the first time that he has slept through the night.

Let's hope this turns into a habit. 8-)