Author: James

  • First swim of the year

    I went swimming last night at Ballard Pool for their Master’s swim class. An hour is a long time in the pool going back and forth and my feet started cramping during some of it. I was doing the ‘B’ workout and even then had to cut some parts out.

    One of the drills is just using your legs to kick while holding on to a board. I seem practically stationary doing this so obviously some work to do.

    One interesting thing I found was that I was averaging 20-21 strokes per length initially but once I started focussing on reducing that I got it down to 17 or so which one would think must be more efficient.

    A long way to go before I swim 1.2 miles in open water later in the year!

  • First ride of the year

    I headed out on Sunday for a ride with SIR, a 52 mile “steady state” pace. Unfortunately a steady pace averaging 16.5 mph after a couple months off the bike did not translate into an easy ride for me 🙂 I ended up being dropped on the way back from our out and back to Flaming Geyser Park. The pace lifted a bit and I wasn’t able to hold onto the draft (then the wind hit me and pow off the back of the pack I went).

    So it was a couple of miles on my own before thankfully Peter and Amy came back to find me before my memory of the turns to take failed me. I rejoined the waiting pack after a couple more miles (queries as to whether I’d had a flat or mechanical problem were answered by “engine issues” i.e. me). I managed then to hang on until the finish.

    Anyway it was great to be out (ahead of our evening snowfall) and a good motivator to get back in shape so that these rides are indeed easy training rides.

  • New Year – New training goals

    So with the start of 2009 it’s time to start laying down some sporting goals for the new year.

    I’ve decided on the Lake Steven’s 1/2 Ironman in August as a primary objective for the year, (1.2 mile swim + 56 mile bike + 13.1 mile run). It’s the main race in the area for this distance and should be a good intro into the sport. It’s also a world championship qualifier so should get some top notch competition to measure myself against. I registered today so am now committed!

    Other secondary objectives which will depend on our growing family commitments are

    1) Completing a Super randonneur series (200/300/400/600k) in 2009

    2) Riding the GoldRush 1200k in July in CA (to finally get a 1200k under my belt)

    3) Running the Seattle marathon in November

    Longer term objectives are a full Ironman in 2010 and a fast PBP in 2011 (Charly Miller) …

  • SIR 600K “4 Passes” Ride Report

    I’m in the process of recovering from what is probably the most enjoyable course I’ve ridden in WA to date, the SIR “4 Passes” 600K brevet. It crossed over 4 mountain passes and had some magnificent scenery along the way.

    We left Issaquah and worked our way through the Snoqualmie River valley and on to Sultan where we joined Highway 2. Then we headed over Stevens Pass , down to Leavenworth and turned south. The second major climb was over Blewett Pass. We then headed down to Ellensburg, and with the wind at our backs, took the Yakima River Canyon Rd. to Selah. From Selah, we rode Highway 12 past the town of Naches and on to the Silver Beach Resort at Rimrock Lake, where we had our overnight stop (at about the 400 km point).

    After a rest, we climbed White Pass, and then descended down to highway 123 where we headed north and joined the RAMROD course, passing Ohanapecosh before climbing Cayuse Pass. We then descended down to Enumclaw. From Enumclaw, we made our way back to Issaquah using back roads.

    Ride Report
    This was my first 600k this year and I went to bed pretty early to try to ensure I was going into the ride with enough sleep. I got up at 3:15 to get over to Issaquah for the 5 am start from Brad Tilden’s house (one of the ride organizers). There was a great crowd of 50+ riders milling around outside the house in the misty dawn as we chatted before the start.

    I’d gone to and forth between having a bag on my bike or not. In the end I decided that the weather forecast I’d seen meant that I’d probably be wearing all my gear for most of the ride and so could do without. Also with all the climbing ahead the less I had on the bike the better.

    I was decked out in my full commuting rain gear, which was fine up until the top of Stevens but proved overkill for the rest of the ride once we were east of the cascades. I could use some simple straps for the bike in order to wrap up my rain gear when the weather improves.

    Anyway on with the ride …

    Issaquah to Skykomish (106km/66mi) – The ride got under way at 5 AM and I tried to get up closer to the front as that forces me to keep a decent pace for the initial part of the ride. Generally Bob Brudvik is a good marker to find, as not only is he a good indicator that I’m probably as far forward as I can survive but he’s generally with a fun group to ride with. He, Eric and Thai were all on their single speeds for this ride and seemed to be going at a good pace for me, indeed I ended up riding with them at different parts during the ride.

    I ended up going a bit off course at one part when I was riding by myself waiting for some others who had stopped to put on rain gear to catch up. I missed a road that was marked differently than the cue sheet and turned around once it became apparent that something had gone wrong. I turned a corner to get back on track and saw a group of about 10 riders who had made the same mistake turning down a off course road to get back to the main route. They seemed to know what they were doing so I joined them and sure enough we were soon back en route with a couple bonus miles under our belts.

    A little later as we got nearer to Skykomish the lead riders, Urs, Jan etc.. suddenly came flying by us from behind. They had gone even further off course at the same junction. So I actually got to see the lead riders during the ride this time, albeit fleetingly.

    Stopped at Sykomish for a quick fuel up at the convenience store and then onto the frst major climb.

    Stevens Pass – Not much to say about this climb, just a long slog. Eric on his single speed took off but Thai was going up at a similar pace to me so I ended up keeping him in sight most of the way. I generally climb at my own pace but it’s always great to see other riders on the road.

    I put on my dry gloves at the top for the descent and headed down. The advantage of all my rain gear was that I didn’t get too cold on any of these descents like a lot of other riders seemed to. I’d done this climb in reverse in baking heat 3 weeks previously during the SIR 3 Passes 400k so enjoyed having the long downhill run into Leavenworth that I had slogged up in the other direction.

    Passed a couple of Native Planet riders going in the other direction from their Saturday ride over Blewett.

    Leavenworth – (188km/117mi) I had my usual meatball sub (despite hitting a long line of lunchtime eaters) and left Susan a quick message as to my progress. Then it was off to Highway 97 and the start of Blewett Pass , about a 20 mi climb.

    Blewett Pass – Erik and Thai caught up with me as I headed up and I rode with them for most of the climb, just falling off the pace for the last mile to the summit. The climb seemed OK, I’d done it from this direction last year and it was just a case of keeping the head down and getting it done. We caught up with Vincent about 10 miles from the top and he rode with us as well until he got a flat just before the summit. Brad was minding a food stop just at the top which was much appreciated.

    The descent was great, though a little windy. The others got ahead of me so I let them go and stopped to say hi to Jean-Philippe at the café were the Native Planet ride had started when I saw him in the car park. Then it was on to Ellensburg.

    There was a nasty little climb once we got on Highway 97 towards Ellensburg which I hoped wasn’t going to be the start of a series of rollers all the way to town. It wasn’t! Instead there was a great tailwind. My knee had started to hurt a little so I was happy to just stop pedaling and let it push me along at 28 mph. That’s the kind of wind I could use more of on my rides.

    Ellensburg (282 km/175 mi) – I got some food at Quiznos here, and did a quick turnaround as I was keen to maximize the daylight as my pace inevitably drops once it gets dark. Called Susan and said goodnight to the girls before heading off for one of the best stretches of the ride.

    I rode through a canyon most of the way to Yakima , beside a lovely river with decent tailwinds for most of it. Every now and then the direction of the canyon would turn into the wind and I’d appreciate just how strong the wind really was as it ground my speed down. The sun was getting lower and the light off the canyon walls was lovely.

    I rode through Yakima & Selah, at which point Eric and Thai caught up with me (I’d passed them at Ellensburg while they were eating). We stopped just before turning onto Highway 12 to put on night gear. This was a tough stretch, it was dark now and there was a really strong headwind. It would literally nearly stop you in your tracks. In addition to that this was a major road with heavy traffic and rumble strips taking up most of the shoulder. I tried to stick with the others but my knee was acting up more now so I decided I’d better ride at my own pace even though it meant forsaking some shelter from the wind.

    There was a “secret control” once I finally turned off this 10 mile stretch which was great. My tire went flat just as I approached it and Brad Tilden (who had leapt frogged to this control from Blewett) was kind enough to take the tire and change it for me while I enjoyed a sandwich and some hot soup. Don and Mark were also manning the control and as always it made a huge difference to getting braced for the next part of the ride.

    I hadn’t realized that we still had a fair bit of climbing up to the overnight control at Rimrock which was part-way up White Pass. It was about a 20 mile climb in the pitch dark, except for my lights and I settled in and spun my way up. One advantage of climbing at night is that it can seem to be going faster even though your pace may be pretty slow. I stopped a couple times to enjoy the great view of the stars overhead, which you just can’t get in the city.

    Then finally I saw the SIR sign and blinking lights and knew I’d reached the overnight control.

    Rimrock – “Overnight” Control (401km/270mi) – 1:15 A.M. Jeff Tilden was there to great me and thanks to all the great support I quickly got some hot food into me, had a shower and settled into a bed with a request for a 6am wakeup. I reckoned 4 hours sleep would be great to set me up for the next day. I was a bit wired and couldn’t really get into a deep sleep but roused when I heard some people getting a 4 am wake up call. Decided to rest for a bit more but at around 5am gave up and decided I might as well get up as it was now bright out.

    There main area had volunteers crashed out around it, trying to catch up on there own rest. One of the things that really strikes me is the commitment of all the volunteers who have been up all day and night at various controls helping support the riders. They often look more exhausted than the riders by the end of it all. Once the C1200 is out of the way I hope to be able to help out on the rides in the second half of the season and repay some of the great assistance I’ve received.

    I had a great breakfast of pancakes and sausages and then headed off at about 5:30am for the last part of White Pass. (Eight miles up, ~12 miles down)

    White Pass was an interesting start to the morning. I was moving pretty slowly as I spun my legs back into action. It was nice to be able to actually see the forest, snow and lakes around the road in daylight. There was one great looking lake with a camp site that looked well worth revisiting later in the summer, Dog Lake. I reached the top finally and put on my warmer gloves for the descent.
    My rain gear helped keep the wind chill bearable as it was a long, very cold descent. My feet got cold through my rain covers and I was starting to shake a bit towards the end. Still I think I had it pretty comfortable compared to some of the frozen people I saw stopped along the way down and at the bottom.

    Paul Johnson had set up a control at the bottom with Hot Chocolate ready to warm up the shivering riders descending on him. Very welcome! I took a spell sitting in his truck as well just to raise my core temperature up a bit more and then set off for the next climb.

    Cayuse Pass – I’d caught up with Peter and Bob who were riding together at the bottom of White Pass and set off with them. Peter had burnt himself out the day before chasing the lead group and was also suffering from a sore knee. This meant that I could actually keep up with him, as he’s normally a much stronger rider.
    It was 16 miles up to the top and we rode together for a while chatting, then Peter fell back a bit and Bob took off off the front as we settled into our respective paces. It was a long climb with my sore knee and I was glad to finally reach the top. The final part was through cut back walls of snow as the pass had only recently been opened.

    Bob was waiting at the top for Peter, along with some of the support team (Jeff Tilden and Allison Bailey) who had stopped at the top for a little to cheer on the riders before heading on to the finish.
    I was getting a bit cold and stiffening up so headed off down the mountain to the next control at Greenwater.

    This was a nice downhill stretch, hampered somewhat by the usual headwind on this road which I remembered from RAMROD last year.

    Greenwater (497 km/309 mi) – Peter and Bob caught up with me shortly after I left Greenwater and so we rode together again. They were good company as always and certainly made the miles go by faster. We got buzzed by a motorist along this road and were delighted to find that a cop was driving close behind her and promptly pulled her over. We stopped and chatted with the cop for a bit about the perils of cycling and cars and then left him to talk with the driver. I just wish she’d get something more severe than a warning. If you swerved in an attempt to scare a pedestrian I’d assume the police would be more severe.
    We rode along a stretch of rollers into Issaquah and my knee was really acting up at this stage so I eventually told Peter to go on (Bob was off the front by now) and I’d come in at my own pace. I missed the company but it was easier not to need to push to keep up on the uphills.
    Finally it was just a “victory lap” around Lake Sammamish to make up the mileage and then into the finish back at Brad’s house, 36 hours 25 minutes later.

    Finish – Brad’s House (600 km/477 mi) – Susan and the kids were waiting to meet me and we sat with a group at the finish for a while before heading home to bed.

    Here’s a great video that one of the riders on the ride made. It gives a good taste of the various weather conditions and scenery that we encountered.

    http://www.youtube.com/watch?v=kcGwUZxDJmo

  • 600K Tomorrow (Rain, rain and then some snow)

    Tomorrow is the 4 pass 600k (377 miles). It’s been a week of rain here in Seattle and it doesn’t look like the weekend is going to be much different. At least it makes choosing what to wear easier, i.e. as many warm layers as possible, especially as rain at sea level probably means snow at the top of the passes we need to cross.

    We should hit White Pass by Saturday night which has the following outlook: a chance of snow, and a low of 32 degrees combined with a “special weather statement”, …BELOW NORMAL TEMPERATURES AND LOWERING SNOW LEVELS EXPECTED TONIGHT INTO THE WEEKEND..

    Should be an interesting ride!

  • 400k Results

    So my time of 18:20 was co 14th out of 65 riders. Pretty good improvement over last year.

    A couple of photos from the secret control towards the end of the ride. I was feeling a bit more beat up than I may look in the photos.

    400k Secret Control

    Arriving at the secret control (about 3 hours left to go)

    Refueling

    Refueling

    Still resting

    Still resting

  • 3 Passes (SIR 400K)

    Stats for the ride

    Summary Data
    Total Time (h:m:s) 18:19:14
    Moving Time (h:m:s) 16:31:15
    Distance (mi ) 250.04
    Moving Speed (mph) 15.1 avg. 39.1 max.
    Elevation Gain (ft) +13,943

    Saturday saw a weather forecast for record temperatures and for once it was right. This ride was an SIR “classic” crossing 3 mountain passes; Snoqualmie, Blewit and Stevens and some steep bonus hills once back on the west side of the mountains.

    We started at 5am from North Bend and I got over the first two passes before the worst of the heat and made it to Leavenworth in 6 hours, riding with Bob and Mike for a good chunk of the time and assorted others. It’s fun to be closer to the front group now. Not as many people in front of me on the rides as there were last year.

    The climb out of Leavenworth, post Subway fueling, was a 30+ mile slog in pretty high temperatures. It was in the high 80’s with little breeze in the canyon. It was nice to hit the snow line and get some cooler air blowing off the melt.

    Then it was a fast descent into Skykomish and 100 miles to go to get back to North Bend. This was the harder part of the ride for me as my over heated body was having a tough time eating food. There were also some steep hills to tackle on well used legs.

    At the top of one of the steepest climbs I had a dog suddenly come out and start chasing me. I had enough in my legs to get away from him as he seemed to mean business. I remembered him being mentioned in the pre-ride report so it seemed that he was doing this a lot. I was thinking ill thoughts towards the owner who would leave a dog loose like this to attack anyone who passed. As a final note, I heard from a couple of people that passed there later in the day that he had come chasing after them as well. Unfortunately a car was passing them just at the same moment and wiped out the dog as it tore across the road to attack them. Much as I don’t like being chased by dogs it’s still sad to think of one being killed just because his owner wouldn’t control him.

    Anyway, the ride continued through more rollers and then hit a secret control (to make sure no one had taken a short cut to avoid the bonus hills). Always nice to hit these manned controls during the rides as everyone is very encouraging and keen to help you get refueled and stocked up to complete the rest of the ride. I didn’t stay too long as I was trying to take advantage of the last of the daylight so I coated myself with more saddle cream (as I was rubbing myself a bit raw in places) and headed on.

    Mark Thomas had come out to provide moral support at the next official control and then it was time for the final couple hours to the end.

    I only needed to ride in the dark for about 2 hours on this ride which was a bit of a change. I came in well under my goal of beating 20 hours (finishing at 18h 20mins). Last year I’d ridden 2 400k’s, one flattish one in 20 hours and another rain soaked one in 24 hours. If I can manage this on my longer multi day rides coming up I should get more sleep at the rest stops.

    No major aches from this ride. The main thing I think I need to think about a bit more is what to eat over the course of these rides. I’m still a bit ad hoc at the moment, eating well at the start of the ride until my initial supplies run out but then grabbing whatever is to hand at the controls. 600k in 3 weeks …

    3 Passes

    The route

    3 Passes WA

    3 Passes Elevation Profile

    Elevation Profile

  • Thursday Hill Ride (Native Planet)

    Undaunted by the 400k coming up on the weekend I decided to go along to the weekly Thursday evening Native Planet training ride with my fixed gear bike.

    It was pretty interesting riding it on the route, which has a lot of steep hills. Quite a change from doing it with my triple. The downhills were pretty tough as my legs had to spin at a high rpm to keep a decent speed so I didn’t fall behind too much. Going up I managed not to be at the back but had to zig zag up the steeper climbs to avoid walking.

    With each climb labeled with an appropriate name like, Death Threat, Guillotine and Goat Hill you can take it that there are some decent pitches to ascend.

    My legs were fine during the group ride and for most of the way home to Ballard but they cramped up just before getting home as I went up a hill after crossing Aurora. I’d run out of electrolyte drink a good while back so I guess I needed more to fend off the cramps. My left leg seized up completely and I got off the bike to stretch for a while and then gingerly rode the last couple miles home.

    A good 50 odd mile workout.

  • 7 weeks until C1200

    The Cascade 1200 is creeping up on me. There’s only 7 weeks to go before it starts. I thought I’d throw up an image of the elevation profile I’ll be dealing with during this loop around Washington, 770 miles and around 40,000 ft of climbing, all in under 93 hours.

    C1200 Elevation Profile

    I better continue the hill training rides I’ve been doing …

  • Northwest Crank – Photos

    I’ve added some photos to the previous posts, it was warmer than it looks 🙂

    I shed various layers as the day went on and the elevation went up …