FLASH-POINT BLOG ARCHIVE: Aug 2007

My tri-team has weekly brick workouts in Griffith Park in Los Angeles. For the bike, we break into 3 groups: Beginner, Intermediate and Advanced. I always ride comfortably (and safely) with the intermediate group. This week, another intermediate friend of mine was debating trying the Advanced Workout and I told him I would do it if he did.

We took the same course as the Intermediate group. but of course it felt very different this time. It starts with a reasonable hill cliimb at a much faster pace than what I usually do. Then it was off to the time trials. We had to race as hard as we could for 5 minutes, cruise for 2 minutes, then race for another 5. Repeat.

This was a painful new experience for me. I've felt my legs burn from climbing hills before, but not from speed. It's amazing how long 5 minutes can feel while sprinting, and how quickly 2 minutes goes by when you're resting. And it didn't help that we had to do a 4-mile run right after the ride. I was pretty sore and tight driving home, but I THINK it was a good pain.

Unfortunately, I did not end the ride on a high note. We ride along the Los Angeles River trail and there is a narrow gate in a fence which we use to exit. As I rode up to it I stopped to let others through and my foot didn't clip out. I knew exactly what was going to happen, so I announced it so everyone would know: "I'm gonna fall!". I flopped over and crashed onto the pavement for all to see.

So much for being an Advanced rider.

After adding in my miles from this morning’s ride into my mileage log, I find it hard to fathom that I have logged in over 3,175 miles for the year so far. That’s almost the length of the continental United States from coast to coast. Granted to some, that might not seem much, but trying to juggle a family life with a wife, 2 young girls, work and a passion for cycling and it becomes a big deal. 6 years ago, I was a 317 lb. slug and wouldn't have ever dreamt of riding so many miles a year, let alone even getting out on a bike. But now that idea doesn't seem so far fetched anymore. I remember when riding 12 miles seemed a lot. Now, I have to ride over 50 miles just to be satisfied.

My goal this year is to cross the 5,000 mile mark before Dec. 31st, 2007 expires. So far, on I’m still on track to make that mark, if not break it. For the last 3 years, I’ve increased my total outdoor mileage for each season by trying to ride a 1,000 more miles than I did the year before. Right now the goal strategy is working, but as my girls continue to grow and get more and more involved with after school activities, I fear my high mileage intake will soon start to decrease. But right now, I’m going to savor crossing this little mental hurdle, because I am more than half way there with still a lot of riding season left.

On Saturday I did a sprint triathlon in Lake Arrowhead, up in the mountains outside Los Angeles. A group from my tri-team rented a cabin for the weekend and it was a perfect get-away.

For a sprint, this was somewhat challenging. For starters, the lake is at an altitude of 5000 feet so the air is a little thinner which just made us feel tired overall. The lake itself is beautiful: calm, clear, tranquil. That is until a couple hundred triathletes jump into it and start churning everything up. Also, somebody forgot to tell the powerboats to stay out of the water; although they were not close to us, they created some surprisingly large wakes which tossed us around a lot. It was "only" a 600-yard swim, but with the thrashing and the waves, we had to work for every yard.

The bike ride was the most technical 10-miles I have ever ridden. It was one loop around the lake, all hills with very tight curves the entire way. Even if you were brave enough to go all out during the downhills you had to be ready on the brakes to make sure you could hit the 90 degree turns at the bottom. It was anything but boring, so even though my legs were pretty sore I have to say I enjoyed the course.

The 3-mile run had a few small hills but was mostly uneventful.

My friend Leah who has been our running coach this season came in 3rd place in her division, so she rocked. However, we had an even bigger winner in our group: Ben won the award for "Best Road Rash". Yes, they actually brought him up to the stage during the Awards Ceremony to show everyone his bruises. Ben crashed less than a half mile into the bike at the bottom of the very first hill and skidded along his shoulder. (He was wearing a sleeveless jersey.) He got right back on the bike and finished the race, although as the weekend went on he was in more and more pain. He'll be fine.

Logistically, the race is a breeze; lots of parking less than 100 yards from the Transition Area. Small number of competitors. Beautiful surroundings. Highly recommended, but work on your hill riding before you get here.

But, I did indeed PR yesterday. By 26 minutes.

I'm just saying it might not count because the only other half I've done was Wildflower, and everyone knows that course is stupid hard. And so maybe, in relative terms, I actually did better at Wildflower.

I don't know.

Regardless, yesterday's course was no cakewalk. I guess 70.3 miles will never be easy, but the route was also actually kind of difficult.

First off, the camping was a blast. I set up my own tent (!) and met some people camping nearby and just had a great time. Beforehand, I had been doubting the decision to not just stay in a hotel, but I'm infinitely glad I stayed at the campground. It was a skiing lodge area, so there were plenty of amenities (no, not 'real' camping), but it still felt adventurous.

And onto the race...

The swim actually went pretty well. I didn't break go all that fast, but I maintained the pace at which I've been training (2:00/100 meters), so I'm pretty happy with that. After all, it is harder to navigate through open water than follow a little black line in the pool. I had the blinding-sun-in-eyes problem for one of the three stretches, but otherwise the swim was basically uneventful. I was using a new wet-suit (because I lost my TNT one at Wildflower), and this one had no sleeves. I was nervous about that, but it ended up being great. I got the warmth and buoyancy from the suit without the shoulders being constricted. Plus, the suit was on sale because it was one they had used to rent out once before. So, I got a once-used suit for half off. Not bad, eh?

The bike was hard. I think they under-bill it on the website. They say it has some challenging hills, but they fail to mention that the hard hills are during the last 10m. And, there was never a course elevation profile posted, unless I just couldn't find it. A cruel, cruel trick. So, since the course was an out and back, the hills were at the beginning, then it was flat for the middle section, and then there were obviously hills again at the end. Those last 8m? Torture. 7mph, snail up the seeming-mountains, torture.

(To be fair, Travis did warn me about the bike course, but I choose to ignore his advice. I'm full of smarts as usual, eh?)

So of course I was happy to get going on the run. I don't really mind running in a triathlon. Sure, my legs are tired, but overall, they're just so happy to be done with the pedaling, that they'll run wherever I tell them to. Not that it was easy, mind you. I ran a 2:19, and I should be able to get way closer to 2 hours. But, I was still okay with the run, because I did actually run the vast majority of the course. I walked through some aid stations (there were 17! on the course), and up one hill, but other than that I was running, even if not very fast.

The race was very well run. I guess that's because it was an official 70.3 race. You get what you pay for, eh? They treated it like an IM, with a special needs bag and lots of food at the run aid stations. When they talked about it at the pre-race meeting, I thought it was a bit excessive, but during the race I realized it was good, especially for people doing their first half.

My only complaint is that the course wasn't that pretty. Maybe I've just been spoiled by riding through Vermont and France and California, but New Hampshire is a beautiful place too; it seems like they could have found a better route than a bunch of highways...

On the other hand, the lake where we swam was beautiful, and the run wasn't bad at all. Of course, by the time you're running, you don't care much about the view, but there were definitely some nice ones out there.

So, overall, I was happy with the race, and I'm SO glad I did it.

And here we go...Welcome back to endurance racing, Curly Su. I realized I haven't done an endurance tri since France last year. A marathon, sure...but it's obviously just not the same.

So of course, I have all these new goals. I want to cut some significant time. I just barely broke 7 hours (6:54:07), and I would like to get that down to closer to 6 hours. I think if I work hard enough (and pick a relatively easy race), I can even break 6. I can cut at least 5 minutes off of my swim without much effort. And then, the bike should obviously be MUCH faster...with some real work, I hope to be able to cut more than a half hour off of my 3:46 bike time. And then if I can run a 2:00 half instead of a 2:20, I'll have the 6 hour goal. I should be able to do it. I just have to actually train, and train with some speed instead of just winging it like I do with way too much lately.

I won't be satisfied until I know I've done my best (even if semi-failure does lead to disappointment, i.e. the LA Marathon), so I might as well give it my all now instead of just talking about it for the rest of my life.

And this race also gave me a new IM goal. I want to break 14:00. Of course, just completing an IM is huge, but I've done that already, and it's about time to get to the next level. I know now that I CAN just 'do' a Half IM; but that's not what it's about. (And not advisable considering that my whole body feels like one big bruise this morning.)

Instead, It's about pushing yourself and knowing that you just did something you never thought possible. So that's what I'm going to do.

Ready? I am.

During September we will be releasing the all new FP look, an '08 catalog and much more. Early results from the FP80 testing look promising. This wheel really goes! 82mm deep with fully optimized aerodynamic rim shape, Zipp's M2CM co-molding technology and wicked sidewall leaf-spring action for additional comfort on those longer rides.

We are heading for the Hocking Hills in SE Ohio for two weeks of up and down riding. I will let you how things go.

Today (8/15/07) marks the one month anniversary of having my FP 60s. Since putting on these wheels, I have ridden over 770 flawless miles. I’ve put them through rough roads, soaking downpours, and had them sit in the back of my wagon during 95 degree work weeks with no problems. Other than testing my patience putting on a new set of Michelin Race Pro2 clinchers, these wheels have performed up to my expectations. They spin quick, corner great, ride comfortably, and most of all, improve the cool factor of my, otherwise, Plain Jane red Specialized Allez. Anyone getting their feet wet in the carbon wheel market should give these wheels a try. More updates in the coming months ahead. Out.

We have interesting plans for Flash-Point in the year ahead. Strengthening the product line with the addition of a deep section 80mm rim, radical redesign of the FP40 to make this wheel set bomb proof, new hubs, different bladed spokes, internal nipples, changed decals and clothing additions.

Flash-Point is certainly on the move. Down the road you will have many more wheel set choices. We think the FP60/80 will prove to be a popular combination, similar to the Zipp 606 wheel line which has gained the attention of the tri community and was ridden in some key stages in the TdF. This combination (along with the PF80/80) will offer the best aerodynamics, helping riders conserve energy and improve their best times. Another possibility is the FP40/60 - a lighter choice for hill climbs and for crits.

Our marketing team is gathering feedback on the FP experience. If you have a story to tell, want others to experience your excitement, wish to share your feelings and performance while riding a Flash-Point, please drop me a line. denham-at-zipp.com

More on the FP evolution in the weeks ahead as we get prepared for EuroBike at the end of the month.

Last night, the Iron Kahuna is reading Outside, his favorite magazine, and he came across a story headlined: "Swim. Bike. Run. Shoot. Kill." It's about how the Navy SEALS have discovered that while their graduation rate is 26%, among triathetes its 40%. So, the Navy is trying to recruit athletes into the SEAL program.

The author of the piece, Tim Sohn, says that triathletes make good recruits because they are "wiry all-arounders who tend to be focused, good both on land and in the water, and largely indifferent to physical discomfort."

The Kahuna understands what the writer is saying about being "largely indifferent to physical discomfort," but that seems suggest that triathletes don't feel or mind pain. The Kahuna hurts, a lot, when training or competing. Still, for him, it's one of the main draws of triathlon. He doesn't get pleasure from the pain. In fact, he fears it. But by working his way through the fear and the pain, he molds himself into a tougher, stronger, more mature Kahuna.

Pain is good.

Whether you’re racing, training, or just out riding to pass the time away, we’ve all, had at one time or another, found ourselves being driven completely nuts, by some repetitive song that keeps playing over and over, like a broken record in our heads. For instance, before riding across Indiana, my wife decided to play for me and my cohorts as mental motivation, Bruce Springsteen’s "Born to Run". For the life of me, I couldn’t get that song out of my head the whole day.

Other than hearing a tune, sometimes events along the ride trigger these mental musical notes to happen. They can occur at any moment, during good times and bad. For example, kicking your buddy’s rear during a friendly group ride brings out the theme from "Rocky", or suffering the oh so to familiar bonk causes me to think of lyrics such as, “Sometimes you’re the windshield, Sometimes you’re the bug”. When everyone’s gasping up a steep hill and everything is in slow burning painful motion, I can’t think of a better song to ease the pain than REM’s, "Everybody Hurts". Mother Nature has her way on my mind’s musical selection as well. Hot weather brings up tunes like Glen Frey’s, "The Heat is On", to Foreigner’s, "Cold as Ice" on those frigid rides. Of course, the long hard rides into a strong headwind or crusing with a nice tailwind, causes Bob Seeger’s, Against the Wind, or Lynrd Skynrd’s, Call Me the Breeze to come to mind.

So when those musical membranes start pounding your brain like a drum, please don’t try to tune them out. They can help you overcome any obstacle. And remember, when you’re out riding your recovery ride, "Take it Easy".

Upgraded my cassette to a 12-27 from a 12-25, that seemed to flatten out some of the hills I use to train for racing. Ironman Wisconsin is only a short five weeks away, where the FP's will get a thorough test. 112 miles of constantly rolling hills, with 3 heart breakers (that you crest twice) counting on a good ride to leave plenty of run in the legs and minimal fatigue in my upper body. The next three weeks should be a good test run, as the FP's will be on from now until race day. I should cover four or five hundred miles all told. So far, injury free and rolling like a machine, bring on Ironman!

The Big Event for my tri team each year is the Nautica Malibu Triathlon. We should have about 300 people racing at Zuma beach in September. It's one of the more difficult sprint triathlons out there: 1/2 mile open-ocean swim, 18 mile hilly bike, and a 4-mile run. This weekend we had one of our dress-rehearsals; we go out to Malibu and run the exact race course.

Maybe my heart wasn't in it, maybe it was because I had just come back from vacation, or maybe it was just too hot, but I bonked it near the end. I should have had no problem running the 4 miles but at the halfway point I just decided I was tired and did walked a half-mile or so before running again. There will be plenty of workouts where it won't matter how tired I am and I'll have to just keep pushing myself, but this wasn't one of them so I took it easy.

I had a strange experience on the bike. I was climbing one of the hills, and someone rode up next to me and asked "are you ok?" I thought it was an odd question: It seemed to me that I was riding at a pretty good pace, did he think I was struggling up the hill? So I just said "doing fine." About 30 seconds later he came up to me again: "did you crash earlier?" Now I thought it was making some sense. Somebody on my tri-team wearing the same jersey must have crashed, this guy thought it was me and was checking that I was OK. That would have been thoughtful of him, but I said "that wasn't me, it must have been somebody else." Then he said "no, you have blood on your face."

Well that got my attention.

I can be pretty oblivious at times, but I would think I'd remember if I had crashed earlier that day. Maybe I had chapped lips that had cracked open in the dry heat? I started feeling my face, trying to distinguish between sweat and blood, but couldn't find anything out of the ordinary. The guy tried to point where the blood was (while we were still climbing the hill) and I discoverd my "injury": I was wearing a brand new jersey, and some strands of red threads had found their way out of my shirt and onto my helmet. As the threads billowed in the wind, I guess it looked like dripping blood.

At least it's good to know other cyclists are looking out for me. Had it been actual blood, I think I would have liked to know.

One of the most frequent questions I get asked now that I'm obviously pregnant, aside from "do you know what it is?" (I usually like to respond, "homo sapien"), is, "So what strange cravings have you had?"

Really. I can't say that I've had ANY strange cravings. There was a bizarre macaroni and cheese thing for about 5 days back around week 13, but other than that...um....I got nuthin'. No pickles. No ice cream, really, which for me is quite a shock.

There are two things I crave more than anything though, but I can't indulge in them. You can't buy them in any store.

They are:

1. A 10 mile run

2. A 3 hour ride

Well, I'm just sayin'.

THAT'S what I'm craving.

This morning, I went for a quick 3 mile run, with plans to swim later in the day.

Then my chamber groups exploded and the end of the 6 weeks really can't come soon enough. Long story VERY short, rehearsal disbanded and all of a sudden I had an extra 2 hours.

And so I could have practiced; I could have blogged; I could have bought my plane ticket home.

But none of those things would have made me feel any less tense; I still would have felt like a violin string wound way too tightly and ready to pop and smack the violinist in the face.

So when I realized I had my running clothes in my car still, I opted for another run. The clothes were used already, and getting into a damp-with-sweat sports bra wasn't really my idea of fun.

But the 5 miles I ran, FAST, falling downhill and then charging back up--that was fun.

I got back in time for my next rehearsal, possibly more drenched than ever before (but that's probably not true because I think that every time I sweat profusely). I'm not sure the other players enjoyed my post-run appearance, but it was worth all the funny looks.

It was a run than calmed my mind along with pushing my body. It was a run that was hot, was hilly, and was hard...but when I was done the thoughts stopped rushing and the anger was gone and the indignant manner had dissipated.

I admit I was a little out of it in my rehearsal; I think my blood sugar was low because I couldn't seem to focus on counting rests or playing my part and I was definitely a bit out of control playing-wise.

So, I suppose the mid-day run isn't the cure-all for the work day stress vs. productivity dilemma, but it definitely helped me today. If I hadn't gotten outside this afternoon, I possibly could have played a bit better, but I also might have said things I shouldn't, and not having that kind of mistake on my shoulders is worth a few missed entrances.

I feel lucky that I have this; lucky that I'm able to run and work things out in my head and lucky to have the alone time and especially lucky that I can make my body hurt so that my brain doesn't.

And the swim? I did that too, after my rehearsal as planned. It wasn't long; just 2000 yards, and much of it was spent dodging toddlers who had snuck into the lap lane because it's really fun to do that. But, I still did the distance and I got to eat my pie justifiably.

My body is sore and my head is quiet and there is a smile on my face.

It doesn't get much better than that, does it?

This past week, our Wednesday after work group ride was resurrected from a long hiatus since the beginning of spring. The route we use travels past the Indianapolis Motor Speedway, passes through Butler University, and meanders along both sides of the White River. It’s a popular training route for a lot of the area’s racers and average Joes. Monday, Wednesdays, and Fridays are the so-called “rest” days, while Tuesdays and Thursdays are geared for the speed freaks.

Although some of the roads have been recently repaved by the DOT, many of the streets are showing signs of excessive wear, from bulging expansion joints in the asphalt to roads that have been patched so much that they somewhat resemble the cobblestones of Paris-Roubaix.

Having ridden my FP60s on mostly well paved roads, I thought it was time to test Flash-Point’s claim of vibration damping to the test. I was a little nervous at first, being a 6'3" Clydesdale, I thought for sure my girth would put some serious harm on these carbon rims. But after finishing our ride, I was quite amazed at how well these wheels floated over the cracks and crevices and dampened the shocks from the rough city streets. These wheels continue to impress me everyday.