OK I'm still here !

I wish I could say I've been gettin in so much riding that I havn't had time to post,but thats not the case just LAZY ! My last big weekend of long miles didn't happen and it really got in my head and just plain pissed me off ! The weather took a dump and I had a couple of bad weeks of minamal bike rides ,but I'll just call it a long taper period Yeah thats right a long taper period !

The good news is the trails have dried out and I have been getting some rides in to keep the legs fresh.

Bad news on my T-3 partner Matt, he took a spill up at the Sylvan Island race and banged up his knee so no T-3.I was looking forward to riding with him at a normal pace, all we ever do is compete against each other when were fying down some trail.
I hope it's not to bad if a injury and he can still race this year.

I'm trying to download some pic's and it's not working so I might post them later.

I did get to see Dallas last weekend at his run in Pekin ! Way crazy to run a 100 miles he was wiped when he came in and said he had enough, Nice job Dallas you are the man ! Midz got to run 20 miles pacing for a navy seal in the middle of the night and was totally pump about running and talking to this guy and a personal best for Midz to ! Great run dude !

My bike is ready for T-3 I just put on my Maxxis Larsons TT and they should rock pretty good,I need to stop by the shop and get some more gear that will help get me through this race or attempt this race...Full rain gear suit ? Maybe I should !

Oh yeah ! I did try and get a trail ride in at Jubilee but twenty min. in my egg beater pedal blew apart on me AHH PISS ! I had my running shoes so I ran for a hour and came home early.

I'll post some pic's later It's getting to be bed time it's 3:45 pm

See Ya !

Monday night ride

Midz and I enjoyed a nice ride yesterday after work the weather was great mid 70s and sunny.The way things look it might be the last warm day for awhile with a cold front moving in.I'm still planning on a 8 hr or more ride on Saturday morning,temps are only predicted in the mid 40s.

It's getting a little close to T-3 to be getting to crazy with the miles so I need to get my tapper down plans in order after this weekend.Most guys don't relize how much thats important on getting your legs feeling fresh and rested for a race ,my bad race at Farmdale last year is all I need to say.

The fuel that will get me through the season and I have not stop using since I first dicovered it two years ago.


Midz and I taking off infront of the house and yes I cut the grass yesterday April 1st "crazy"


Just to cool in my Tifosi's


PAMBA prez. showed up in his PAMBA jersey and Hammer socks same as me ! WEIRD !


As we were riding Midz said he missed our old 50 mile loop that he rode with Cindy and I on Sundays, me to and I hope we can Cindy back on the tandem soon and back to those Sunday rides !

See ya !

Weather sucks

If you live in the mid-west you know what I'm talking about !
I don't train outside in thunder and lightning storms !
Maybe Trip up to Quad cities Sunday !
Enough said !

See ya !

Sunday & Monday

Sunday was The NRS's Maiden Voyage to see how I want to set it up for T-3 and get a good feel for the bike with a full camelback.



Plan was to get 6 hrs + and stay in my aerobic base zone for as long as I could, but with the winds kicking up to 30 mph gust I knew I couldn't stay there for long.I did stay pretty close for the first 60 miles then I had no choice but to go south towards Trivoli and straight into the wind.

Did I go to far south ? Those cows have horns ! Like Texas steer !


I had around 35 miles to get home and it would take me almost 3 hours to get there,I didn't want to go anaerobic so I was going slow and steady.I had a purpose here and I wanted to see how my legs would feel on some climbs when I got close to home.

Some more fans waving me on !


I can only wish the little gravel I was on would be like this at T-3 ! Hard packed !


I was finally getting close to home and I hit the climbs with some rollers and the legs felt good and strong,this is going to be the key and part of my plan for T-3 I don't care what others do or how fast they go ! I need to stay out of my anaerobic zone for as long as I can.

Hammer gel and Perpetuem was my main fuel for todays ride !

B-day din-din was great ! Time for some peach cobbler ! Thanks Honey !


Today was a 1-1/4 hr recovery ride just to spin the legs out ! Off tomorrow !

See Ya !

Rain,Rain go away

One look outside from the front porch this morning and my plans for a long ride is not going to happen

It looks like a all day event with flood warning going on !

My ride yesterday after work was going to be a couple of hours,but the threat of rain coming at me from the west turned into a 1-1/2 of intervals so it was affective.
After I decided to kick into intervals I did 10x20sec sprints 60 sec.rest in between
sets...legs a were on fire and lungs sucking air !!

Bike Patrol class tomorrow at Farmdale,after we finish and send in paper work we should be qualified !

Long ride sked.for Sunday and my B-day dinner, Cindy cooks what ever we want on the Sunday following our b-day and I will need to burn up some calories before I chow down.
On the menu !
Fried smelt
coleslaw (grandma's recipe)
steakfries
cornfritters
peach cobbler (grandma's recipe)
Cindy has perfected some of Grandma's best dishes I grew up with !

See ya !

Wind ride

There is no way around not riding in the wind this time of the year so I have learned to embrace the wind and use on my interval rides.I took off this morning wearing my new jacket Cindy bought me for my b-day today,Thanks babe they can see me now !



Thw wind was coming straight out of the east so I did my regular loop then headed east to Hannacity.

No more snow around here !


I did 20 min.warmup then 20 min.at L/t 20 min.recovery 20min.at L/T 20 min.recovery then I hit some rollers on the way home,short ride but effective.

Is that a Casey's ? no need to stop today !


Above Threshold (L/T)


I live on the Hammer gels "apple-cinnamon please"


Sucking in the oxygen


Home last week having that Ice cream and cake for Steph 18 y/o


Cindy trying to get a piece !


PAMBA meeting last night had the biggest show of people more than 30 was their getting involved before the Mid-west festival hits Peoria,Il.If you havn't checked to see all the venders that are pouring in you may want to see wants going on here.I didn't get a pic until after the meeting."duh ta duh"


Rain in the forcast if the temps stay up I'll still ride !
39 more days untill T/3

See ya !

Time in the saddle

The main goal today was just getting some time on the bike no big gears or even going anaerobic,keep the h/r down and spend at least 5 hrs in the saddle.

I didn't get my ride in yesterday like I had planed so I'll get a couple in tomorrow after work I hope,we have a PAMBA metting tomorrow night so it might only be a quick recovery ride.Wednesday is a planed day on the bike to,I wonder what Rock Island Trail is looking like ?

I need to eat some Ice cream and cake for Stephanie's b-day GLAD I WENT ON MY RIDE !
I turn 46 on Tuesday I'm lucky I still have my health !

Trans-Iowa III 41 days away !!

Long weekend of road miles

I finished off the weekend with a recovery ride tonight with Midds nice and slow keeping my heart rate low.Saturdays ride turned out to be a suffer fest into the wind and keeping the H/R at (AT) for 4+ hours...Sundays was at a pace I need to keep at the T-3 race,the biggest mistake I can make is to go out hard at the start of T-3 and go anaerobic ! That really goes for any time during the race I'm anaerobic I'll be cutting off time I'll be able to ride which means I won't be fininshing the race !

I'll take a couple days off to recover from the 170 miles I put in over last few days and start over by the end of the week.

I'm heading over to Jubilee tomorrow or Wednesday to walk and clean up the trails plus look for some sheds ! almost Morel time too !


Middz coming into Trivoli

See ya !

Long miles on the road

This weekend I should get some good road miles in,the plan starts with some intervals this morning.I plan on only a 1-1/4 ride to get the legs hurting then tomorrow morning after work I plan on a 60+ mile ride and the same thing for Sunday.

I'll keep kicking up the miles each weekend and by the end of March I want to be riding back to back 100 + miles.If the weather co-operates my weeks should look like this.

Monday- recovery ride
Tuesday- yoga-weightlifting
Wednesday-Hill Intervals
Thursday-yoga-weightlifting
Friday- Intervals
Saturday-long road miles
Sunday-long road miles

Boy ! is all that wishfull thinking !

See ya !

Rest day

I ran and lifted yesterday after work so today I did some Yoga this morning and R&R for the rest of the afternoon...I need to lay down for a couple of hrs before I go in tonight at 7:00pm.I hope the wind dies down it might be a long night keeping the the big truck between the ditches!

Spin tomorrow and maybe outside Sunday morning !

The new PAMBA jersey order should go in the week !I helped Tony,Stauby with the design they did all the leg work,I think their pretty cool !



T-3 is 57 days out !

See ya !

Back inside !

I was hoping the weather was going to get better,but spring took a u-turn and winter is still here.After my bad week of not getting on the spinner I have been hitting it pretty hard this week,50 miles on it yesterday at a high rpm and then som ten min. hill climbs today then finished it off with some cyclo-ab work.T-3 is going to be here before you know it I want to get on the R.I.T. for some gravel training.

Some more furniture arrived at the house,Cindy will be stoked when she gets home from work ! Funny girl !

My last little girl will be a teenager on Monday ! They grow up fast !

Kelsi,Stephanie,Mike

I feel better !

Road ride yesterday 2-1/2 hrs in the wind ! My mood was better! The legs have alot to go !

I'm looking to build up my K2 Zed hardtail for T/3 it wont take much,I have most parts laying around.

Stuff to do ! See Ya !

AAAGGGHHHH !

To much work last week ! No time on bike ! Did run a little ! Enough said !!

Outside Ride

On the road and on the NRS 2 ! I got in a couple of hours with a pretty good headwind so I knew the ride back to the house would be sweet !

Midz is coming over to the dungeon tomorrow night,he wants to get on the treadmill I'll get some intervals in on the spinner.

LOOOOOng ass day yesterday,I woke up Friday morning at 6:30am laid back down at 2:00pm utill 4:30pm was at work at 7:00pm untill 8:30am went to a Bike Patrol class untill 2:15pm back at home to get cleaned up and out the door at 4:40pm for din,din at Chedders.I had a nice tall glass of cold brew,over to Peoria Civic center at 7:00pm to see Rodney Carrington for a show,grabbed a couple of Mikes Hard Lemonade's then Laughed my ass off! Finally hit the house and the bed at 10:30pm Saturday night !!

After my Saurday was way to long I couldn't get my ass down staires this morning so I needed a ride outside to clean the fog out of my head !

Heading out !


Not bad roads !

Try to work off

Sunday and Mondays food feast ! I'm having a hard enough time getting my weight down and Super bowl partying dosn't help.Monday I had the day off and was home all alone and I still didn't get a workout in !Sooooooo Today ! I put in a real good morning of suffering and the legs are roached.

I put a movie on down stairs in the dungeon and warmed up for 30 min. on the spinner then I clamped it down for a 10 min. hill climb 5 min. rest alternating for the next hour ! After a hour and a half of the spinner I jumped off put my running shoes on the ran with the incline set at 8 for the next hour...not many miles but legs are spent.Tomorrow morning after work I'll spin and get some yoga in.

Tonight at work should be interesting with 4 to 5 inches of snow coming down and I have a good 400 plus miles of super trucking to do...Drink Your Milk Kids...

Kelsi and I went out for a walk to the creek Sunday and walked to the lake behind the house She likes to get out of the house as much as I do I think it was about -10 wind chill.

Kesi,Tucker and me


Kelsi and Tucker




New PAMBA jerseys and shorts have been designed and ahould be here before the festival !

I seen the President Yesterday

I got my workout in early yesterday morning and was listening to the local radio and they were talking about President Bush in Peoria and the places he was visiting.Since I live close to the airport I might as well go see if I can spot him going back to the airport,Well I got a great place to park the truck right by the National Guard base and sure enough here he came by about an hour later ! I missed the pic I was trying to take but The lady next to me said she would email her pics...I don't care what party your from when the most Powerfull man in the word comes to your town It's pretty cool !!!

Midz was here earlier and we workout for about an hour , he ran on the tredmill, I spinned I'll run tomorrow and do some yoga !

Tony and I are working on some new PAMBA jerseys ! They should look pretty cool ! Black with some red and gray.

This is last years pic of the dungeon

Spin,Spin,Spin

Yep ! all I can get in with this cold weather is a couple of hrs of spinning ! Friday I made it over to Jubilee for a run and Saturday I met the Ranger and some equestrions to help mark a reroute.They didn't go with what Staub and I had marked last years that was a nice trail and used up the area that we had to work with instead they wanted to go straight to point A and B...I thought they learned to make the trail more substainable for all trail users but They just want to ride the trail in and not do the work of getting that soft top soil (organic) off and get the trail down to the good hard soil.I'm not going to worry about it but I'll see what it looks like this summer.

Cold all week! Trail will be frozen ! Good for riding !

Running at Jubilee



My first born Mike Jr. turned 21 yrds

Hitting the spinner

plus getting some running in to keep from getting to bored downstaires in the dungeon,I wish the weather would just stay in the 20s and keep the ground frozen and maybe I could get out on the trails for some much needed outside biking.

I did a killer interval ride on the spinner this morning after work and finished up with some yoga and a good healthy meal.


A couple things I like about my Johnny G spinner
1-The feel of a real bike
2-sturdy ! It's not going anywhere !
3-adjustability is easy
4-pads are the only thing you can wear out

Standing


Sitting



The one and only sponsor I tried for this year was Maxxis Tires and I was notified yesterday that I did get the sposorship ! So good for me ! I like the big selection of tires I can get from these guys so I'm really glad they took me aboard.

I need to get the logo from the Midwest Moutainbike Festival so I can post it on here,this is a big event for PAMBA to put on and we need to get the word out to everyone.I hope some of the Iowa endurance freaks can make it over for the weekend.

I had to get some pics off the camera so here is a few from my last race of 2006
The Panther Creek Challenge 100

setting up and getting ready to go !



Nine hours plus later I was cooked !



Collecting some swag for my 2nd place finish



I couldn't have done it without my sweetheart Cindy ! She was there all year long !

Weather sucks

Yep It's winter here in Peoria, cold ,icy with some snow coming Sunday...I hit the spinner last weekend for two hours Saturday and three hours Sunday,the rest of the week I ran on trendmill and worked my core I was on the spinner Wendesday for an hour.

This morning I ran and walked on the t/m for two hrs watching a movie,Lord of the Rings 2 I think ! I keeps me on the t/m and not bored ANYTHING to keep me moving is a good thing.

I'll get on the spinner for some good base miles again the weekend maybe six hrs total and 'I'll keep bumping it up !

PAMBA stuff going on this weekend I hope to make it if I still can ! Saturdays have been sucking real bad for me I'm not getting much done but spinning and catching up on some much needed sleep ! Then I feel like crap the rest of the day or whats left of the night,I need to get on my bike outside I hope the weather breaks soon !

See Ya !

Time to kick up

The suffering and keep a steady training sked.I spent 3 hrs on the spinner Sunday and a hour with Midz Monday night to break in the Dungeon.I'll keep with my new program of yoga and body wieght workouts thru the week with some intervals and recover time on the spinner,then hit the longer base miles on the weekend.

Last Friday I went to a local gym that advertized using a heart rate monitor with your workouts and they have a new way of testing your V02 and anaerobic threshold.I always wanted to get checked by someone who new what they were doing and see how close I was with my own limits I had set.

I had to wear a mask and h/r monitor and get on a spinner for only 13 min and they had all the info they needed...my V02 max was 46.8 and my aerobic base (AB) was at 122 and anaerobic threshold (AT)was at 159...The AT is a little high than what I trained at Last year so thats good that my Threshold is going up and the rate that I build endurance is higher than last year to.I'll put my zone 2 and 3 about 8 to 10 beats higher and that will help me push alittle more = better endurance pace I can hold.

Getting faster at endurance pace has been up my ass for two years and I was a little faster last year with the help of coach (Karl Etzel )so I need to keep trying to train smart and not get burned out.It's always a kick in the junk when you get in your pace at a big race and the other guys seem to be flying by like they stole something...XC pace is to fast to keep up at a 12 or 24 hr but if you want on the podium you have to get fast !!!! 4th and 5th place at 24-9 is close and their is always 2007.

I need to get over to Iowa and get some miles in on the gravel because I don't know what these guys are riding over there.I have Jeffs NRS and I know he rode it on the first Tr-Iowa so thats what I was expecting to use this year.Some look to be on crossbikes fully ridgid and my body can't take that many hours on a hardtail.I'll hookup with Matt and get it figuired out soon.

It's 2:30 in the afternoon and I need to get to bed I was off at 9:00am this morning my normal 12 hr night with ony 3 hrs of sleep since I woke up Tuesday morning and couldn't fall back to sleep before work last night...I'll try and catch a couple extra hrs.

Best time of the year FOOTBALL PLAYOFFS !!!!! Saturday and Sunday !!!!!


See Ya !