Breakfast Oatmeal+Muesli Pancake

From Ted King


While this may seem like a stick-to-your bones breakfast, a breakfast like this is recommended if you’re going to set out on your bike soon afterward. If that’s the case, you’ll easily burn these calories, you’ll fuel your metabolism, and your ride will be downright perfect. So in reality, it’s anything but literal-stick-to-your-bones as you’ll be lean and fit in no time flat, courtesy of the iamtedking pancake diet.

I find measuring to be tedious and therefore tend to just wing it when I make meals – which is often. But for the sake of mimicking this at home, I’ll ballpark the measurements the best I can.

1/4 cup quick oats
1/4 cup muesli
1/2 cup hot(ish) water
1/2 tsp baking soda
dash of salt
2 eggs
1 gallon or so maple syrup. Fake syrup simply won’t do.
… + whatever else you deem fit for flavor. I recommend any of the following: cinnamon, blueberries, bananas, crushed nuts, or chocolate chips if you’re feeling saucy.

Put oats, muesli, salt and hot water in a bowl and let it sit for just a minute. Most of the water will soak into the oats and that’s a good thing. Next add baking soda and eggs, plus anything additional you’re hankering for. This morning, for example, feeling a bit spicy, I went with cinnamon.

Oil or butter your pan. It’s fairly important that you use a small pan of the 6-8″ variety. The batter is rather liquidy, so it will spread out across the entire area of the pan’s bottom. A massive 12″ pan will probably just cause a headache and maybe a small mess.

The hot water won’t totally suffice in cooking the oat mixture, so you’ll want to continue to cook the oats/muesli on the relatively low heat. So whereas normal pancakes are cooked on a piping hot griddle, I recommend medium-low. Pour batter into the pan and wait 5 minutes or more. The pancake will become fairly tall and that’s a good sign that things are cooking and life is good. Pat yourself on the back and pour another cup of coffee. Then using a pliable spatula, try to get under the pancake to make sure nothing is sticking to the pan and to ensure the pancake will happily flip. I recommend getting an audience, taking a step back from the stove, and flipping the pancake dramatically. Practice is key so maybe you should make a dozen pancakes this morning. Cook the other side for 5 minutes or so and then saturate the pancake in enough syrup that should typically be reserved for a family of five.

Enjoy.

7 August 2010

On Saturday I convinced unsuspecting teammate Brian Morrison to join me on a ride. The truth be told, I wouldn't have subjected him to this ride if he had chosen before the 3.5 hour mark that this was the longest he had been on the bike. As it was though we had almost 2500meters of climbing planned, four longer climbs and two to three smaller ones, over 108km.

We left from my house around 7:30am, which was neat because I never get out that early and looked forward to climbing above the clouds on the climb. A slight chill was in the air as we headed from Candler towards Canton along 19/23. Once in Canton and through West Canton the rolling warm-up was over as we hit Crabtree Mountain Road and headed north towards Pisgah National Forest and the Harmon Den Wildlife Management Area.

The first climb of Crabtree Mountain Road was from kilometer 23 to 26.9. Ridewithgps shows the gradient as being a tame less than 20%. That could not be further from the truth. The climb starts nice but turns brutally ugly. It is the kind of climb that makes you undo your front brakes, wonder which cassette you have on, and makes you think you should have used your lighter wheels instead of training wheels - as if that would help. At first I looked at my Garmin, but as the gradient [accurately] started counting up to percents of 20, 21, 23, 23, 24 and onwards, I stopped. Mostly because I had to stand up and lean far forward that looking at the screen wasn't much of an option. In fact, this climb was a little like a circus and making it to the top did not do much to dissuade thoughts of cutting the planned route VERY short. Brian was not far behind me which made me think the whole shebang today may not be in my legs enthusiastically. But time and descents heal all and I was ready for more. Now being above the clouds we descended through some very low visibility at the still early morning hour which made the descent more hairy than it need be. At the bottom we turned onto Upper Crabtree Mountain for Rush Fork.

The climb of Rush Fork runs from around 36.5 to 41km. It is not a remarkable climb but has you climbing for more than you realize. The descent runs to Betsy's Gap which is where some real climbing begins - long and consistent and steep with a great descent.

Betsy's Gap from 44 to 50 km mark was the climb I was curious about. I had thought this one contained obscene gradients - it did not, pleasantly surprised was I. It did however contain a tough gradient that allowed you to get into a rhythm though with most of the climb shaded until you neared the top. Great views were probably directly to my left but I was rocking along - and we were above the cloud cover anyway. On Rush Fork Brian started dropping off my wheel some. He recovered on Betsy's Gap for most of it before being dropped a couple of minutes behind. While waiting at the top, I met a nice lady who had grown up from where we came (Crabtree Mountain), which led me to tell her how ridiculous, thought pretty, it was. We descended Betsy's Gap all the way to the beginning of the next climb of 63 which would lead us to Leicester. To note, the second general store along the way awaits you there - a perfect opportunity to refuel if you need.

63 is a climb similar in difficulty to Betsy's Gap and runs from 59.7 to 67.8 km. This climb has some great views and is made more difficult by the amount of climbing that runs before in less than 60km. It was at the very beginning of this climb that Brian told me "this is the longest I have been on a bike." I was feeling it and felt like I went up the climb full of energy. At the top I met a 50-60ish year old and I presume his father around 80-90ish years of age who grew up in the area. We had a great talk while I waiting for Brian. This is where Brian hit the wall hard. He was throwing food down his throat to no avail and soon after this ran out of water. I almost went back for him after a considerably length of time when his bobbing rocking head came over the rise. The descent of 63 is fantastic and a great opportunity to practice.

Thereafter it is an uneventful, though pretty, ride to the end of South Turkey Creek where you meet Potato Branch Road topping at the 94km mark. The first time I did Potato Branch I came from this direction - it was hard. However I think the opposite direction - south to north - is far more difficult. Maybe it was Crabtree Mountain putting things in perspective, but Potato Branch wasn't that hard. Brian was definitely struggling on this really short climb and I hoped he wouldn't totally come undone on Hooker's Gap which was immediately to follow after the short descent and valley road.

Which leads me to a point I made, there are great roads and riding out this direction, but once you are there you are committed!

So, Hooker's Gap from 96.6 to 100km is a fixture for me, mostly since I live so close. The north to south direction I consider much more difficult, and longer in time, than the south to north direction. It is steeper and changes pitch more. You are also more exposed to the sun. After feeling better at the ~ four hour mark than I thought I would, I topped Hooker's Gap and waited for Brian. From there it was a ten to fifteen minute ride back home.

We finished the day just a few meters shy of 2500m (according to Garmin, could be higher or lower) and thousands of calories burned later. This was a fantastic ride with some new favorite climbs but it will be admittedly difficult to do repeatedly given the length, difficulty, and distance to get to those climbs.

Waking Life Espresso

Coffee and cycling, more specifically coffee and cyclists, go together like mafia members in a strip club. Rides frequently, or should, begin, stop in the middle, or end at a café (bar in Italy) if of sufficient length. A huge complaint I have about cyclists and Americans in general are their complacency with mediocre, bad coffee. In being swayed by the image over the quality, they buy the logo and false belief they are buying "good coffee." As awesomely put by Roger Greenberg, "Dear Starbucks, in your attempt to manufacture culture out of fast food coffee you've been surprisingly successful for the most part. The part that isn't covered by 'the most part' sucks."  

I love coffee; which covers espresso and american coffee. I am very much a traditionalist with my coffee: never any sugar or milk in my coffee, never an espresso based drink with milk (ie cappuccio, macchiato, etc) after noon, I only put sugar in my espresso when in Italy, and then only sometimes, or on rare occasions when I am on a ride. This is another reason I love riding in Italy. It is not hard to find a bar. In fact, it is so easy, that time is spent finding the right bar and deciding which of the lot is "the one."

The great thing about Asheville is the abundance of good, independent coffee shops. I have been to the Double Decker Bus (ie Double Ds Coffee & Desserts), Izzy's in West Asheville, Firestorm, The Dripolator in Asheville and Black Mountain, Mosaic Cafe, West End Bakery and Cafe, and Zuma Coffee in Marshall. However, the bar I have made my coffee shop - and the one I feel is the best in the area - is Waking Life Espresso.


As a coffee traditionalist, what immediately caught my eye was the menu. Not included are drink names with numerous adjectives. Not only is this a sign you won't be waiting behind someone getting their low fat, soy vanilla chai whipped latte with whipped cream, hershey's chocolate and caramel syrup, but you get quality coffee.


In fact, you won't find airpots of two to five different varieties, with one being a decaf and another being some nasty flavored coffee, that have been sitting there for anywhere from thirty minutes to eight hours. With the exception of 7am to roughly 10-11am for the "on the way to work crowd" - where one airpot is present - every drink is made to order, ensuring freshness and quality with only minimal wait time. To that end you have your espresso drinks of course, but the coffee is made in a pour-over bar or if you want to be extra coffee-centric, you can do a Chemex. The pour-over and chemex methods have been perfected by Jared Rutledge, and dutifully duplicated by Peter Bull and David Manselle, taking into account TDS (Total Dissolved Solids), weight, grind, filter type, water temperature and volume. Espresso pulls are consistently on - and if they are not, they are redrawn. And to the small extent chocolate, caramel and vanilla is used - it is all made by hand using high quality cocoa, cane sugar, and vanilla beans respectively. Every drink is made with perfection in mind and the correct way to make it.


A small amount of pastries appear as well - with some cookies coming from Sugar Momma's Cookies (try the vegan Banana Maple Walnut, a personal favorite) and the muffins, bread, and "monster cookie" coming from a gal named Rachel.


This is one of the few 100% appropriate coffee shop stops during a ride in my opinion. It is perfection. It is focused on coffee, not menu filler, so you get fast service. There is great outdoor seating to park the bici and put your feet up sipping the espresso or coffee - no dealing with shopping centers and large parking lots. The fantastic cookies are well earned. I baristi are cool with cyclists (many stop in) and Jared follows the metric system so I don't need to do conversions for him.

Waking Life Espresso is doing phenomenally and garnering lots of attention for its mission of trying to educate and make people think about coffee in a different way. Check out this latest article in the Mountain Xpress: http://www.mountainx.com/dining/2010/062310dispelling_some_espresso_myths


You can follow Waking Life Espresso on Facebook and Twitter.

2010 French Broad Cycling Classic

After years of a pathetic excuse for a race in western North Carolina, the French Broad Cycling Classic was brought back in 2009 to something worthy of taking place in Appalachia. The 2010 French Broad Cycling Classic took in a fair time trial, a challenging road race, and a typical industrial park crit - which was more like a circuit race due to the size, which takes it out of my realm of extreme disdain.

Cane Creek Time Trial:

The Cane Creek Time Trial is the logical place for a non-hill climb time trial. It is probably the most consistent road in terms of slight elevation change. The 20.5 km (advertised as 20km, but my Garmin stopped it at 20.5km) rises only slightly before making a U-Turn at halfway back to the start. With foresight I registered for the omnium well in advance to get a good TT start time - 7:02:30, only 15 or so from the end. Afforded with ample time it was relaxing preparing for the time trial.

Still burdened with a huge loss in power on the TT bike, I decided to do the TT based on feel for the approximate 26-32 minute effort - depending on how lethargic you are at mustering the courage in making an effort. For the first time in forever, I also paid attention to my average speed since (i) I knew the approximate times and average speeds from the past and (ii) I do all my power tests on this road and am fairly familiar with the terrain and efforts so that going by speed wouldn't cause me to go too hard or too easy.

At the Cane Creek TT it was striking to me to see the difference in a high profile, well targeted event like the Fitchburg-Longsjo Classic, and the attention paid to the TT there, and here at the French Broad Cycling Classic. Which while a great event and targeted, isn't of the same caliber. I.e.: Going from every single person having a TT bike, TT helmet, Deep wheels and disc to anything and everything goes.

So I went off and road hard. I caught between six to eight people, one being at the turn around where I asserted my supreme physical presence to totally take his line away without regret. On the way back I went fast again and stopped the clock at 28'08". Which I initially was discouraged at until realizing they moved the turnaround a little further out.

While still missing 35 watts, the time was good enough for 6th. This put me in good enough position for the omnium if things went right. Which of course they never do.

Liberty Bicycles Road Race:

Awesomely enough, less than 10 hours after my time trial I was up early to eat some breakfast in time to mean something. Less than 12 hours after my time trial I was back in Marshall at the Island to warm-up. The road race comprises around 1300meters of climbing. The profile shows the Leaving Marshall Hill right away followed by two Highway Hill Climbs on the way to Mars Hill. Once in Mars Hill we immediately take a right and take in a good while of mangia e beve. After that we have one very short, steep Junkyard Hill before we all twiddle our thumbs before the first real climb of Murray Gap. From there it is a fast descent to a fast river road before starting the Walnut Creek Climb.

The plan was for Andy and Wade to do any necessary work with Adam and I being protected. Adam said that if it came to a sprint at the end he would try to work for me. I prophetically said I don't pack much of a sprint, i.e. acceleration; and to not wait too long for me. With that we were off on the picturesque course made blurry by sweat in the eyes.

Immediately a Barley's Taproom & PIzzeria rider shot off down Old Marshall Highway. Andy immediately tried to chase to him and join, but the rider was an alcoholic who was trying to make it to Barley's to drink alone. Gruppo compatto heading up Highway Hill Climb #1 the persistent stupidity of amateur riders shown through and for no discernible reason - neither at that time or after - the pace was drilled. I've been told that people were shelled there. I even started going backwards and Andy was almost ready to tell Adam that it was all up to him. After cresting the hill I almost thought about telling Adam the same until the next hills found me feeling ok.

Hitting Mars Hill and beginning mangia e beve there was some boneheadedness during the downhills. Gaps were opened and a number of us found ourselves chasing the front half of the group who were drilling it. Predictably they backed the pace down and we rejoined after the slight separation. After that it was easy going, though fast, with only a few venturing off the front for a short period. The hard Junkyard Hill saw no attacks and it was oddly easy going up. After that we waited for Murray Gap.

I have an ability for finding myself in the middle of the pack during a race (with periods of drifting to the front and not fighting to keep position before drifting back) but moving to the front when it matters. I did just that for Murray Gap. The pace that was being set surprised me. Having done the course previously in the week, in a respectable solo time of 2˚18', I thought the pace was a little high for the length of the climb. I didn't go as hard and planned on reeling them in as the climb went along. Before I knew it the 1 km to go mark appeared, obviously climbing faster than anticipated, and I tried to pick up the pace. They went over the top just in front of me and vanished down the hill. I picked up two others, and the three of us picked up one more, before we jetted through the river road of Big Laurel to chase down the lead group. We caught them with approximately 10 km to go until the final climb giving us brief respite.

The damage at this point was (i) Wade taking up residence in Offbackistan, (ii) Adam's Achilles Heel of Murray Gap landing a death blow and (iii) Andy's group catching the lead group with less than 5 km to go.

A little preaching: Learn to handle your bike. Learn not to freak out and whine like a bitch when handlebars touch. Learn that in the crucial moments a hole will be filled by someone else. If you go outside of "Don't get near me! Racing USA" you will be ate alive and either wreck yourself or at least those around and behind you.

Near the bottom of Walnut Creek I made great moves to get to the top 10 and at the bottom of the climb I was in the top 5 to start the climb after some assertive and confident riding. All of this was for naught though as after some consistent riding and holding my position, the pace was upped and I couldn't accelerate. I found myself slipping and watching positions go by. I tried to maintain my pace and hoped others were going beyond themselves (they were) and I would catch some of them back (I did). I'm pretty sure I tried hard as I looked like crap. Near the line I was nipped for 19th and settled on a disappointing 20th and a plummeting in the omnium position. Andy came in 26th with Adam and Wade bravely soldiering in.

We blitzed the course this year in under 1˚56'. There were also 75-80 riders at the start line, with only ~50 finishing. From what I was told the pace and competition this year far exceeded that of 2009 where it was pretty relaxed until Walnut Creek where it was an uphill sprint.

City of Asheville Criterium:

Somehow I got lost on the internet and registered for a criterium. I actually registered for it to help the sprinters on the team and I anticipated being in a more respectable omnium position. Neither were of the concern. So, I planned on attacking the two km crit/circuit fairly early and drilling myself. To accomplish this feet I was using my HED Stinger 60 carbon rims instead of normal Open Pro/Dura-Ace wheels. Leaving the house on that initially beautiful day I did not anticipate the downpour at the course. We went from the P/1/2 race being shortened, to our race being delayed, to our race suddenly being at the previous time but shortened 10 minutes...and of course we were amply notified so we could continue/start our warm-up. Right.

Excuses: Going around the course I had very little brakes; my crit skills suck; this is the first crit style race I have raced this year; I anticipated a lifting of the pace after a lap or so (I was hanging at the back convinced there would be a pile up in the rain - there was not). All that went into me doing my own time trial around the course for 40 minutes towing a group with me, none of which I would let do any work.

Summary: I really need to remedy my TT situation for next year. I could really kill it if I had all my watts. I need some acceleration and pep to make better attacks and match accelerations. I still hate crits.

Next year I aim to own this.

2010 ETJC Road Race

One reason I was eager to upgrade from category 4 to 3 years ago was to get better start times (i.e. letting my late running, relunctant to wake self, get more sleep). Yet again I found myself leaving the house at 5:00 to meet Andy Kimble and Wade Turlington for an 8:00 start in Piney Flats, TN. The ETJC Omnium's Road Race was described as rolling. However, with three circuits for 105 km the more appropriate description was hilly. The loops consisted of two hill climbs but was punctuated by three more short and steep climbs made fast by my old debate partner.

The initial plan was for me to possibly wait until the sprint at the perceived uphill finish. Upon arrival, the finish was still a typical sprint. From there it fell to me doing as I thought best, Andy trying to get in a break, and Wade apparently just wanting to dangle off the back. We had a neutral start until after the train tracks (possible train schedule in the morning). The race was highlighted by only two lengthy breakaways able to go away. The first was a Boone Bike rider who made it almost 1.5 laps. The second being a TCRC rider for less of a time. Both having a maximum lead of around 1'20". I decided to wait for at least a lap to judge the course and riders.

Speaking of riders, while a small field, this was a strong field. Along with Tim Bell, the McKrystal debater, there were three Chainheart Cycling Studio riders, Youngblood Bicycles Dylan Cipkowski,two Smith&Nephew / Memphis Velo riders (very strong despite being slightly older without that "did he used to be a pro?" look), two Boone Velo riders (including the High Country Tour du Life Road Race winner in the category 4), and strong TCRC riders. Learning from Avery Trace I kept Tim Bell marked and made sure to follow whatever he was in. For laps one and two he made every hill hard trying to attack and get away. I made it into almost all of his attacks and started some on my own during lap two which he joined. But with the strong field and a small start list everyone knew the danger of letting a strong break get away and forming a break of more than one person proved impossible.

Near the end of lap two around 26-28 km from the end of the circuit, Bell made another acceleration - acceleration isn't even the ride word, maybe Cancellara-ing it is more appropriate - and created a split with two chainhearters and maybe Cipkowski. I was slightly too far back with a gap opening one or two riders in front of me. This was a real dangerous move and they almost had a winning gap. Lazy asses abundant forced me to do more work than I would have liked to shut it down. But it was either that or start racing for fifth place. This may be the move that the third Chainhearter helped to shut down too - obviously he hasn't seen enough of Phil and Paul's commentary where everyone learns beginner bike racing strategy.

On the third lap things settled down and Bell stopped the hill accelerations (if he had kept at it one or two more times he would surely have snapped the elastic of most of the field). Near the top of the first longer climb we set about reeling in the aforementioned TCRC rider. I tried to start a new debate with one of the Smith&Nephew riders - who apparently has no idea how to pull through in a paceline, while going uphill, and not trying to screw over your fellow riders at that point - as he left over a bike length between himself and his teammate behind him in the paceline which garnered my ire...as I was pulling through after him and couldn't very well do so. We caught the TCRC rider and I started to try more meaningful attacks hoping to bring one or two with me. Everything was chased and I decided to try in earnest at around 8 km to go. I attacked and was joined, then followed by the rest of the field. Then I tried almost right away again and it was slightly promising before a Chainheart rider bridged to me pulling the field on the finish stretch. After that some gusto was gone and it was looking like a sprint finish.

At this point Wade realised it wasn't a cookie ride and came blowing by me as I went the opposite direction, or at least it felt like that when the sprint opened. Wade capped the day by placing 6th. Right behind a junior who thought and felt and thinks that, maybe, he was 5th, or around 5th...he feels. While greater than my $15 at Avery Trace, Wade brought in $25...but unlike Avery Trace our waiting produced no check - supposedly they are going to mail it.

Heading home we mentioned how the small fields make it so hard and bigger fields you can get away. This theory was debunked at The Piedmont Triad Omnium - which shall go uncommented on. We arrived back in Asheville and decided to go to The Grove Park Inn and Sunset Terrace for lunch.  Andy's service partner Patricio hooked us up with so much food and drink that I thought I may have to become a sprinter or rouleur.

A day of good effort, food, company and down time. We should have left it there instead of trying for the double on Sunday.

2010 51st Annual Fitchburg-Longsjo Classic

Fitchburg State College Circuit Race: 

With the dissapointment of the 2009 Fitchburg-Longsjo Classic fresh in my mind, I rolled out of the race hotel for my 10:40am start. The great thing about staying at the hotel was its location in relation to each stage. It afforded a good warm-up to each start. So rolling towards Fitchburg State College on the "excellent" New England roads I knew I felt way better than in 2009 - no dead legs in warm-up alone. I signed in and arrived at the queue of category 3 riders as one of the last to show up to the start area to sit. So being last I could not possibly make my way to the end of the riders so I had to settle for backing up to the front line of riders.

The race official called us to the start line and we had our mini-race to the start line. We received the official's spiel and then the organizer gave us a pep talk about the course and a warning about the downhill on the backside of the course: "One of the few downhills that you can be dropped." I chuckled at the reminder of last year and said "no kidding." At the end of the 30 second countdown we were off and the 2010 Longsjo was underway for category 3 racers.

Before I could have any happy thoughts, I was focused solely for the next 4 km on that short but steep ascent at the end of the first lap and every lap thereafter. Successfully not getting dropped over this would do a great deal for my motivation and nullifying last year's memories. Flying down the backstretch and approaching the sharp right turn that immediately shoots up I was in the middle of the pack. People proceeded to get stupid right before the hill and then we hit it. Of course it was hard - it was a sprint every lap because not only are there Worker's Credit Union green jersey sprinter points, but people have an affinity for hitting every hill/climb/mountain as hard as they can before flooding themselves with lactic acid and hobbling over the top. Easily getting over the top and back into the pack was great and I knew this Fitchburg would be a lot more fun.

So onto happy thoughts - being a part of a race like this is really great and gives you optimism for the sport in America and that there are organizer out there who care about putting on a quality race.

Each subsequent lap became increasingly nervous. The poor road surface before the John Fitch Hwy, nasty wrecks requiring three medical crews, and morons forgetting every lap to shift to your small chainring before we start up the 10-12% pitch led me to believe I already won the race since I came through unscathed. I also saw why this was a downhill that you could be dropped, and also why I never caught the group last year after dangling on the back. While a downhill, it is very slight and a small elevation change, yet we were cruising along at 65-70 kph!

Throughout the race I was easily able to get to the front of the race; which made staying near the front at the end of each lap was less stressful as the sprinters nailed it for sprint points. Coming down the backstretch for the last lap I made my way to around 10-15th position. I did so smoothly whereas others had the same idea but did so with the fervor of youth, not being 14 hours from home and their nurse wife, and the illusionary pro contract that awaited them at the end. So I let them have their positions and just focused on closing any gaps to maintain an even placing on the GC - S.T. was accomplished and that was a small momentum and confidence boosting victory.

During this stage and later in the criterium, I had an idea that we need a new category - Married With Kids.

Wachusett Mountain Road Race:

This stage is what originally attracted me to doing the Fitchburg-Longsjo Classic. It looked like a climber's stage. Maybe it was before the winter of 2008-2009 that shut down the Wachusett Mountain Ski Resort road, leading to the longest road resurfacing project in history (they are still fixing the road). As it is, there are a bunch of short steep sections that do not make this a climber's stage, as this person agrees as well.


Again I rode to the start of the stage from the hotel - this time a little longer than I liked. With the GC set, the top 10 and green jersey were called to the line and we perched ourselves at the parking lot of the Wachusett Mountain Ski Area. With a shot we were off down the hill for three hours/six laps of sunny fun with the SRAM Service vehicles following. This time without worrying about discreetly abandoning but thinking about staying in good position.


Through the first few laps nothing special happened. The race was relaxed until we got to the hill 3k from the end, 200 meters from the end, and the hill continuing through the start/finish line and a kilometer more. These were short and steep and really brought out cranking on the pedals. They are not a true climbers ascent at all. Regardless, the total distance climbed for the race is a respectable 1535 meters.


The last three laps things heated up. People got tired after the efforts of the hills and you can get in trouble here. On the fourth lap I had to close a gap that required effort and work from myself a few other people who realised the potential danger. We caught back on well before the wicked fast descent. On the fifth lap some ding dong in front of me couldn't decide which water bottle he wanted and dropped three before picking up the fourth from the neutral water zone. Of course this made a gap at the time the front of the field really picked up the pace. At first I cursed the field for drilling it at the feed zone. But in retrospect, the feed zone is in a bad place - albeit the only realistic place - right at the false flat of the initial beginning of the hill from the start/finish, which kicks up a little again right after that before getting to rollers.


Things became dangerous here. A sizable gap was opened with the head of the field trying to take advantage of losing about 2/3 of the field. I went to the front with some other determined individuals and made more than our own share of the work to not end our race prematurely with another full lap still yet to do. We still had not caught back on before getting to the descent. I flew down the hill hitting 100 km/h and catching back on before the fast flat/rolling section back.


We went up the start/finish climb area the last time, descended, and began people watching down highway 141; no one was pushing the pace and it was relaxed getting to the last hills before the steep finish hill and 4-6% finish combo. At this point I felt something bad in my thighs - real cramps. I stood a little and felt some twinges. I tried to stretch a little and just sit still, shake the legs, and try to prolong myself for fifteen more minutes.


At 4-5 k to the end we hit a light grade hill where the pace was upped and standing was required. More cramps and I sat and rode up at my own pace. The pace was let up at the plateau and I caught back. But then the steep hill about 2.5 k from the end came and we went hard. I stood up and got thrown back in the saddle as my legs cramped hard. All I could do was take it easy up and pray to catch back and some sort of miracle to occur so I could do the finishing 12% hill.


It didn't let up. A Georgian and I talked about how great it was to drive all this distance, cramp, and lose a ton of time - ending any GC finish in the top 20. I told him to not be behind me or I may cramp right into his lap. We got to the end hill where luckily I was able to stand up the hill and pick off riders who popped all over, albeit still losing 1'25".

Courtyard by Marriott South Street Time Trial:

What can you really say about a time trial? I went out and back, and tried to do it as fast as I could. As an important note and source of frustration, I am missing almost 30 watts off of my 20 minute effort when on the time trial bike. I imagine that is costing me quite a bit. If I could iron it out and fix it, this time trial stage would really afford me a good opportunity to make some time.

I finished almost 30 seconds faster than last year and 1'45" behind the leader. I was now 3'12"  down on GC and in 37th place.

Workers' Credit Union Downtown Criterium:

So the bane of my cycling existence - the criterium - was Monday. I was not able to do this last year since I abandoned the road race and to tell you the truth I was not looking forward to it aside from finishing the stage race. However, rolling from the hotel to the downtown area my thoughts changed. It was a beautiful day, the downtown area was populated with spectators on the green, outside of bars, and was televised. Again the organization and support gave me a nice warm glow. Besides, this is how the Longsjo was started as it existed as only a crit for a long time. This is how Art was originally honoured.


The course itself is not a typical four square corner crit, and thus did not earn my automatic and immediate ire. Instead it looks like a bowling pin. Turns three and four are the bottom of the pin and are real turns. Hitting turn three you go slightly up hill to turn four, a fast left turn up hill to the finishing stretch which is uphill to turns one and two. Turns one and two are like the top of a bowling pin and goes around a roundabout. From there you curve inward and back outwards down the backstretch (as you do on the front stretch coming up the course). It is a fast course and position is extremely important down the backstretch so you can hit turn three good. From there, you are stuck where you are through turn four and will be on your heels going up the start/finish stretch if you aren't in position.


I won't beat around the bush; it is no surprise I didn't do anything noteworthy. I had planned on trying an attack but could never get in a good position to try. When I would get to the front we would get a bell for a sprint lap and I would get relegated to the back. We had three nasty wrecks - one guy apparently lost teeth from landing on his face - and our race was neutralized twice. It was a product of stupidity as the course is not inherently dangerous.


On the last lap nearing the finish I was pretty happy to finish unscathed on such a beautiful day at a fantastically supported event.  Somehow I increased my position by four spots, finishing 33rd in the GC and down 3'14".

Overall:

Nearing the finish of the crit I was pretty happy. It was a beautiful July 4th weekend. I finished the stage race without embarrassing myself. I saw some friends. Did some relaxing and had a weekend full of nothing but cycling. Was going to grab a beer or two at one of the bars around the crit course from local brewer and Longsjo supporter Wachusett Brewing Company and watch the pro women race. And while I didn't finish as well as capable (33rd Overall), I had a great time.

As I mentioned this is a superb event and I look forward to doing it again. I only hope to convince a few teammates, friends, etc. to come with me. It wouldn't hurt to have someone to serve as my gregario...or at least provide company on two 12-14 hour drives, split costs, and commiserate with. 

51st Fitchburg-Longsjo Classic Stage Race Intro - 2009 ReCap

One year ago I travelled to Fitchburg, MA for the 50th Fitchburg-Longsjo Classic Stage Race with a confidence and swagger not completely different from General Custer at the Battle of Little Bighorn. The history of the race is laid out here on the Longsjo site. In short it is the second oldest race in America, dedicated to Art Longsjo - a winter and summer olympian in speed skating and cycling. In 1958 he died in an automobile accident returning from a race in Canada. His wife Terry and the community instituted this race as a lasting memorial to his memory and competitive spirit. In 1991 the famous Fitchburg-Longsjo Criterium became a stage race. The amount of community support from businesses, citizens, and New England racers is astounding. It is really a race that everyone should take part in - with people doing so, coming from multiple countries, states, and different languages being spoken.

What attracted me to the Longsjo Classic last year was its history (nearly all of the USA pros - past and present, male and female - have been to and succeeded at this event), it being a "climber's race (more on that later)," and most importantly a stage race that did not cater to pros (of which an impressive list attends each year) at the expense of the amateurs. It is a superbly run, inspiringly supported event that affords all categories a PRO like experience.

So, in 2009, fresh off my European campaign that consisted of the 2009 Gran Fondo del Prosecco, a circuit race in Sorga, VR,  and thundering through the whole 17th Stage of the Giro d'Italia with such fervor on Blockhaus that Italians on the climb could only utter "forte!" to each other as I stormed past them, or "piano!" as caution, I descended upon Fitchburg, MA for my first Longsjo. I also took my brother with me, who then 21 is and was not the embodiment of an elite amateur athlete as I, for soigneur and crew support (minus the massage) and hoping to inspire him to get into cycling...or at least shape.

I did a mediocre time trial in the coldishness and rain for stage 1. On stage 2 I lined up for the circuit race in Fitchburg with more promise as there was a small hill near the end. I was almost dropped at the end of the first circuit and proceeded to drop myself on the downhill during the second lap (in 2010 I saw that if you get dropped you will never catch back on on that slight downhill). Surely on stage three I would do well as it was the "climbers' stage." That was not to be either as I was nearly dropped on the first lap and dropped on the start of the second lap (the downhill). So embarassed was I that at the end of the first lap I told my brother (who was equipped with bottles to hand to me for the 3 hour race) to meet me at the car my next time by - I wanted to pull off the course before I got to the crowd. Destroyed from being on form in Italy, almost a month passing before Fitchburg, and trying to stay in form that long, I was devastated after such a poor performance. Having abandoned on stage 3, I couldn't compete in the stage 4 criterium and my Longsjo was unceremoniously over.

Suffice to say I did not impress my brother although he was supportive. What followed was a month of trying to recover, poor performances, and even going to a doctor to make sure I wasn't sick. With that, I headed back to Fitchburg, MA for the 2010 51st Annual Fitchburg-Longsjo Classic Stage Race to redeem myself.

2010 Avery Trace Cycling Classic

On the 26th of June 2010 I took part in the Avery Trace Cycling Classic Road Race around Gainesboro, TN. The Historic Avery Trace was the first road cut in Tennessee to join North Carolina to French Lick, known today as Nashville, Tennessee. It was an 88 km road race with six climbs and a hill at the beginning for a total of around 900 meters of climbing. The sixth climb was the finishing climb of about 1.5 km at around 8-9%. Not a devastating finishing climb, but tough after a very hot day and the hills before.

I had a worthy teammate to go along with me in Andy Kimble, after moving to Asheville and joining VeloSports Racing. Andy met me at my house at 5:00am and we set off in my Avant for the long drive. With smaller fields (around 25), one team having four members, and two of us, the plan was to give me carte blanche and Andy would try to get in a breakaway at some point to let me sit in and give him a chance at a result since he wasn't as confident for the final climb - with an eye towards me waiting for the last climb.

We had a wonderful drive through the "Historic Center of Gainesboro, TN" and arrived with plenty of time that of course went too quickly. Not a bad deal since it was a long race and hot weather, so a complete thorough warm-up wasn't as crucial. The start was sane with only one person trying to channel his inner Jens for maybe a couple of minutes.  The first 3.5 (the .5 being the hill at the beginning) climbs come within the first 16 km and makes for a difficult beginning. After that downhill it is a slight build up to the fourth climb to a plateau. I was sitting second wheel with no intention to work when the jerk in front of me thought he would signal his attention to stop working by simply and suddenly stopping pedaling. We exchanged philosophical differences and when I looked back I had a gap by just dangling off the front and keeping pedaling. I decided to keep going, but not bury myself since we had over two hours left in the race and doing it solo was not ideal.


After who knows how long [10 minutes?] someone bridged to me and we started working well together. A few minutes later someone else bridged up, who I think was my recent debate partner. He was a definitely a rouleur and would be great for the breakaway success. However, I was stuck with rotating behind him and he was not doing it nice. Being smaller and unable to crank out huge watts instantly by mashing on the pedals at a whim, his rotations and me trying to follow him and pull through were hurting (since we were going very hard trying to extend the gap). When we got to the plateau climb I lost a little bit of ground on the climb by virtue of the big nut's pulls. At the top the two companions pulled away and I couldn't catch them on the downhill. I waited for some reinforcements which came in the form of the main group that had whittled down. I thought for sure we would catch those two as they only had 30 seconds at first, but they quickly extended that since no one knows how to work together apparently even when one specific team had four teammates at the start of the race.


From that point we passed time with people doing stupid "attacks," accelerating and powering up hills [ie bumps] for no good reason to only rest at the top. As a high note, we hit the feed zone with neutral water and I got to do the PRO thing and pour it over me. Aaaaah, that felt so good in the sun and heat.


After a bit Andy and I stopped rotating at the front when we got word of the huge advantage. I was feeling good and thought I had a good chance on the next to last climb to try an attack again if I could get someone to help me on the descent and flat. At the least I could go on the final climb. But up that next to last climb I started to get a cramp on my inner thigh and lost some power. No problem I thought, because the top of the climb was just ahead and they were clearly in view. Plus it was flat/downhill after this and there was no reason for these idiots to drive hard. Alas, for Andy and I they were idiots and drove so hard that we couldn't close the gap despite bombing down a descent and TT'ing for a while.
At this point I started to actually notice how hot it was and just wanted to finish. Andy and I made it to the final climb and we just went up at our own pace. We descended, changed, waited for a 12th place $15 payout and headed home. Since we both care about food and hate crap, it was a long 4 hour drive home to food.


Next stop is the Longsjo Classic Stage Race in Fitchburg, MA. Site of my most depressing performance ever in 2009.