98F

I took last week easy with an impending 300k bike ride on the ticket for Saturday and I had some back pain kick up. It is not the chronic back pain but it is a new pain from tweaking something in the lat during the CFT. The pain remained as I have been hitting pull ups much. On Monday I decided to continue with the program and wamo -- tweaked again.

Saturday's ride had some good points and bad points.

Good: rode strong for the first 80 miles. Then the heat took its toll on me. I abandoned the trip after 200k. My 200k time wasn't actually too terrible but I chose to ride again another day.

My dog friends didn't eat me. My fight or flight reflex took over a couple times during the struggle. I could smell rage and boom 30 mph, look over my right shoulder and here comes a wolf. YIKES.

On the way out, I saw this large creature (dog) lunging at me from a yard. A 3/4" chain connected an old Camaro kept me alive. Everytime he lunged, the Camaro squeaked from the stress.

Bad: Temp--98F
I was having flashbacks of last May's ride. I don't have the desire to do that again. All of the signs were stacking up in the same manner. Queasy, didn't want to eat, very slow riding. heat exhaustion sneaking up on me.

Another day:
I am planning take 2 either next weekend or in 3 weeks. Saturday's weather forecast for Warrenton, VA (the start and finish) is 66H-49L with scattered showers. This is more conducive to riding especially on a bike named after a fish.

Last week training
Sat: ride: 127mi - 11h
F: off
Th: 5 x 32k swings
W: Ride 20x10 x 8
T: -- Pull ups - 11,10,8,7,7
M --Pull ups = 11, 10, 8,76, ride easy spin
S rest

Knotts Island 100K

Sun and rain.

On Saturday I completed the Knotts Island 100k. It is a fun and flaaaat ride through southern Chesapeake, Virginia Beach, and Currituck County, NC. In fact there is exactly 1 hill, the Pungo Ferry Bridge.

The worst part of the whole ordeal is the commute to the ride start in south Chesapeake. It takes about an hour to drive from my house near the VB ocean front. I arrived at 0645 and we were on the road by 0705.

The ride posse; a few co-workers that chose the 100k and another that decided to do the English Century. The group goal is to have fun, not push too hard, complete the ride and most importantly get to the Knotts Island Ferry before 1000.

I had a few other goals in preparation for the 400k. First, complete the ride in less than 4 hours. Secretly I wanted to do closer to 3.5 hours. Second, if feeling well, push the tempo a little.

We headed out on the course at a respectable clip. I would be happy to ride at that pace all day if needed. All plans changed as we approached the Pungo Ferry Bridge. I rode up to Greg who had been doing long pulls for quite a while. I told him that a nasty hill (bridge) was just around the corner and he should take it easy for a while. Either he didn't understand what I said or didn't care because he kept pulling. Another rider came to the front and pulled for a while.

Pungo Ferry Bridge

When we rounded a corner I heard some choice words describing Greg's surprise of seing the bridge for the first time. At this point Kevin and I rode off the front and attacked the hill. I pushed the COHO hard to get to the top, there would be no easy spinning up the hill on this day.


We kept motoring towards the Knotts Island Ferry at a very brisk pace into the wind. Very challenging. We arrived at the ferry with nearly an hour until it departed. The first 37 miles were complete in just over 2 hrs.

Boarding the ferry.

After an hour long ferry ride we were back on the road. Kevin and I got in a group of racers from Chesapeake and finished the last 20 miles quickly. Let me say, the COHO is not a racing bike. It is heavy and I took very few pulls on the front of this train. The few times I did, my heart rate quickly elevated to zone1.

The good news:
My recovery from hard efforts is becoming quicker.
While the COHO is not a "plastic" racer, it is a capable steel steed that is comfortable and fun to ride.

Interesting Tidbits:
There were many different bikes on the 100k. I actually saw a couple beach cruisers parked on the ferry. I wonder how they faired going over the bridge?

One gentleman, after inspecting the Coho, told me it would make a good commuter bike. He also informed me that he was riding a "comfort bike." Hmmm. I smiled and thanked him for the compliments.

Morrisville 300k

The ride turned out to be a suffer-fest!

We started the ride at the normal place in Morrisville, NC. It is always great to see so many friendly people that just want to have fun riding bicycles.

I dropped off the back just after Lake Jordan. Not a big deal, I knew I would. I made 2 huge mistakes that would haunt me later. First, sunscreen; second, I left a small water bottle in the back of the car. I was going to carry a small disposable bottle for emergency. I don't like to stop until the control. So I was starting to run out of water and thought water conservation was the way to go...MISTAKE; better to drink it while ya got it.

Lawn Mowers

This all led to a huge bonk on the return. I was too overheated to eat anything and everything I put in my stomach made me want to puke (heat exhaustion?). No worries, I had Endurolites and race caps. The taste of Perpetuem and gels makes me cringe. Need to figure something out.



By the time I reached the 200k control, I was dun. But I couldn't quit. I sat there for about 20min, had a Snickers and some Gatorade. What I really needed was a big sandwich. I decided that 100k is just a training ride. So at 1830 I headed to Mville. I felt ok at this point, speeds 16-17. Then just before Parker Herndon Road, another bonk...this time bad. Refuel at Andrews Store, departed at 2300.-- (WTH--4 hrs to cover 40 miles???).

I left Andrews Store beaten down and queasy -- only ~20 miles. I absolutely froze (sun burn) on the downhill to the lake. I put on my vest and arm warmers - problem cured. Then the fun began...I kept falling asleep on the bike; weaving into the left lane and back to the right. I probably looked very funny. Eventually, Gary and Sara caught me they were 2 hours behind me. I rode the last 8 miles with them, no issues. It is amazing how a little company can change the outlook. No wonder Tom Hanks had Wilson the volleyball as a companion.

We finished at 0111; still had a few hrs to spare. The ride was just a series of lessons on how to man-up. I have actually felt worse before but, only a couple times. It is valuable training for future events especially when I decide to venture into a 1000K+ one of these days.

Lessons learned:

• Sun screen saves you from skin cancer or potentially being charged via the UCMJ with Destruction of Government Property. It also keeps your body temperature lower.

• FOOD before the ride; food during the ride.
• Water is good too, but I checked my weight and was right at the 3% weight loss for the day. According to Hammer Nutrition Athlete Education series, more than 3% weight loss is not a good thing.
• Caffeine is essential at night; I'm addicted to the drug. I have some coffee brewing right now!

The best news note:

• My back did not hurt during the ride or after the ride. This is the best news of all. Could the Z be paying off? We'll see.
  

Ride Time: 18:11 (this is total time)

Me at finish. Photo Couresty of Gary and Sara...Thanks.

Mike's NEW COHO

Mike Dayton is proudly displaying what will soon be his new COHO bicycle. He has some pictures sent from Chuck of the frame, fork and rack as they are completed.

I have to say, it is almost as cool as hearing about my COHO during the build process. It is very exciting! I'm sure I will see Mike's bike on several rides this year. It will be fun to see 3 (or more?) of them lining up for a brevet in North Carolina. The Coho is quickly becoming as common as Rivendell...at least on this coast!

I thought I would post a before and after of my Coho Randonneuse.

Her maiden voyage: "sea trials"

This afternoon I took advantage of the temps in the 60s and took the new Randonneuse on her maiden voyage. UMMM, Chuck, I hope you broke a bottle over the fresh powder coat before I picked her up! Actually, today and the next 3 or 4 rides are sea trials. Before a new vessel is certified mission ready, the Navy conducts extensive tests on all ship systems as well as crew readiness. Today's ride serves as day 1 of sea trials as I get the bike all dialed in prior to her first brevet.


It is a good thing too, I had a couple bolts come loose. No worries, I brought some wrenches just for that purpose. Some quick adjusting and back to peddling.

The Randonneuse is a pleasure to ride. It takes little effort to cruise along at a comfortable pace even in the wind. I had to find some hills. In Virginia Beach is FLAT but, there are bridges over the inlets. I took the Randonneuse back and forth over a couple bridges...I mean hills. She seems to glide up and down the hills easily.

Hills in VB look like this.

I keep saying easy. This bike is very easy to ride compared to my Motobeceane. The MB was like dragging a chunk of metal everywhere; a constant fight. The Randonneuse feels completely opposite. I always thought there was something 'wrong' with the MB and now it is confirmed.

Next, I headed for the ocean front and home after a couple of shots.

Beach Cruiser????

This photo sums it all up!

Ride: 19 miles

Practice:
Z - hips, knees
JM
Pull up - 5x10
Evil Wheel - 5x5
Iranian Push ups - 5x5

My new ride: COHO Randonneuse

Today we zipped out to pick up my new COHO Randonneuse built by Chuck Lathe.
It is comfy and looks very cool. I can't wait to sit on it for about 10 hours. That's my plan to do exactly that next weekend riding the Mason-Dixon 200K beginning in Bethesda, MD.

The Randonneuse was built with:

• Brooks saddle
• Nitto bars, stems, seat post
• Paul Racer brakes
• Honjo Fenders
• Berthoud bag,
• (2) E6 lamps yes, two and Chuck says they are bright! I hate not being able to see at night. Especially when medium size animals are thinking about jumping in front of you.
• Schmidt Dynohub from Peter White,
• Synergy rims
• Tires: Grand Bios 700x30
  
• Ultegra rear hub/drive train with 9speed cassette

Thanks Chuck!

The photo shows my Ultegra SPDr pedals but I plan to use SPD pedals soon.

More photos to follow along with a review of The Ride.

Yesterday's practice:
Z 20min
JM
RIS
Iranian Push ups

I'm starting to feel pretty good and loose. I am a little sore from the RIS esp. in the hip flexors. The trade off is my back didn't bother me today.