End of Year Injury Report

Knee and shoulder injuries in July start cascade of attention to all areas needing repair.

After an injury free first half of the year, it started with a simple knee twist when my worn tires slipped off the slick rock mountain biking at Grafton. A quick recovery and then a tumble on a rock slide hiking on Big Slide Mountain shoving my elbow and arm up into the shoulder joint. This one did not get better on its own. Also, walking down that mountain in the slick rain without full use of my arms put added pressure on the knees. As a result, I started to get treatment for the shoulder.

As the shoulder responded, attention turned to the knees. All the time, biking and spinning and snowboarding were all possible because the treatments did not hamper the activities. Until I added some injuries to the list doing the activities.

First, practicing wheelies on the front yard, landing hard on my back and snapping my head and neck back. Then catching an edge on the snowboard and re-injuring a repaired right shoulder. And finally, shoveling snow of all things, taking my back out again.

The ART sessions with Kieth Donato go from one damaged body part to another and back again. Today back to the back. The net accumulative effect is a slowly repaired and better functioning body able to do the ridn I want to do.

It is easy to get discouraged, but if the overall net effect is to re-build and strengthen weak and incorrectly functioning joints -- it is positive. At the end of the year the shoulder is better than it was going into that hike in July. The knees have promise to also be better with new alignment of the soft tissues around them; and the back issues which go back to running days, are being addressed. The New Year should be one of continued progress for total health and performance.

SSSS = Spining, Swimming, Snowboarding and Shoulder

Swimming and spinning provide indoor workouts while snow and cold weather continues. Snowboarding four Sundays in a row make this a great start to the winter season. Shoulder work at the chiropractor has paid off.

Heart rate workouts with hill climbing and sprinting intervals are the big benefit of spinning class. Dan is good at getting in the hills; Andrea specializes in high cadence sitting and standing intervals. Both get the heart rate over 150 for extended periods of time. Finding the time to get in the classes has proven to be a challenge with travel out of town Tuesday through Friday the last few weeks. Saturday spins save the week.

Swimming can also be a heart rate workout if done as interval sets. But I have never been fond of getting that out of breath in the water. Instead, I use the swim as a long, low impact aerobic workout that is similar to getting the heart at 135 to 145 on the bike. I once tried to wear the heart rate monitor in the pool - it did not work out well as it always got pushed down to my waist by the water. Also, the cooling effect of the water results in your heart not beating as fast, even though you get the same heart muscle effect. I get into a rhythm of 18 to 20 strokes per pool length (spl, 25 meter pool) and go for 30 to 60 minutes without stopping. The result is a good aerobic workout and improved joint flexibility as the back, legs and arms all stretch out without any pounding.

The shoulder has made great progress with the ART sessions from Dr. Kieth Donato. The swimming works the shoulder in a good way and the weight training exercises and calisthenics he has given me to do all have resulted in vastly improved range of motion and strength. The right shoulder is still very much restricted compared to the left, but it has improved and hopefully will continue to get better with the work yet to do.

Now we are moving to the knees. If I rated the pain associated with the shoulder work at 6 to 7, the knee work is pushing it to 9. We are working IT Band and hamstrings and little muscles around the knee joint. It is too early to tell, but I can say that things are moving in the right direction so far.

Sunday is snowboard day. At least it has been for the last four weeks in a row. Killington has had about 40 inches of snow in the last 7 days! The temperature has rarely gone above freezing in over five weeks, so snow making has gone full tilt. This week was the first week on the natural snow -- and it was great. You could really dig the edges in and get the carved turns that makes snowboarding so much fun. I started out on the double diamonds of Cascade and Double Dipper, then hit East Fall. Getting these steep runs in early in the day when the legs are fresh and the snow is still deep is best. After that I returned to Chute, my favorite cruiser run. Getting off at the top of the lift and then going non-stop all the way to the base, only slowing as you cross Great Northern twice, is a heart-pounding, leg burning blast.

Edges fully dug in! =====>

I have been getting to the mountain before 8, so first tracks are a bonus. By 11:00 my legs started to feel the effects of the Donato work, so I decided to take a trip over to see how Cruise Control and the other Skye Peak trails were. I should have stayed where I was. I got confused with the way the trails were arranged since the Skye Gondola was closed and at the top of Superstar I started to go one way, then looked around for another way, and before I knew it caught an edge and pitched over taking a full blow on my RIGHT SHOULDER!! Immediately I knew it reversed a lot of the work and progress we have made. Hopefully it will heel up and get back to where it was.

Spinning and Snowboard in Frigid November

Unseasonably cold fall weather makes spinning a necessity for cardiovascular fitness and provides an opportunity for early season snowboarding.

Thanksgiving week means calories consumed, and without the YMCA spin classes, it is unlikely I would have burned them off. Dan has lead us in spin for three years now, and improves his class each year. I always wait as long as possible to take the cycling indoors, but this year the teens came too soon to go it outdoors in November. The good thing about spin is you can dial in any workout you want. In the past I pretty much designed my own workout while Dan lead the rest of the class. This year he is taking us on routes I have done (West Mountain, Ruppert Mountain, etc.). So, the workout I dial is the same one he describes to the class, and the same as I remember and visualize as we do it. The heart rate monitor makes the effort known, so there is no fooling yourself.

Chute before it comes together with Mouse Trap

Wednesday morning I did Dan's spin and then had another A.R.T. session which focused on the neck, since the shoulders continue to improve. After dinners on Thursday at home and Friday up in the North Country, Donna and I went into the Saturday spin. I followed that one with another A.R.T. session, this time focused back on the shoulders, while Donna hung out at Borders. We then got some coffee and bagels at Uncommon Grounds -- nice for us to just hang out in Saratoga for awhile with no schedule to keep.

Sunday I took another trip to Killington. The conditions have improved with another four inches of natural snow, and nearly continuous snow-making all week. I decided early conditions would be best, so got up at the crack of dawn and arrived at 7:30. By 8:05 I was riding the lift over perfectly groomed cruising! The conditions were ideal and my Malalo board with its newly sharpened edges and waxed surface was letting me get in good carved turns.

Chute just before it comes together with Mouse Trap

After two solid hours of great boarding on Rime, East Fall, Chute and others, the conditions started to deteriorate some on top. But even on the hard ice the board allowed me to edge with confidence, unlike last week when it let me down several times. It warmed up a little around 11 am and I moved over to go top to bottom on Chute about a dozen times. I gained confidence with each run. After 4 1/2 hours I was ready to call it a VERY good day!

This week I travel to western NY from Tuesday - Thursday, so will try to get a spin or swim in before I leave. I will intensify the shoulder exercises this week. All the body parts are in good working order for a good week of training ahead.

Snowboarding 07-08 Starts With More Flexibility and a Loss of Edge

A lack-luster week of cycling ends with a new beginning for snow riding. Weekend warrior is NOT what I want to be, but this week did not allow for any training. However, by Sunday things were feeling better.

The Italians were touring farms Wednesday through Friday, leaving no time for riding during the week. I have been watching the Killington Trail reports of mounting man-made snow and even some (4") natural stuff. On Saturday I had a A.R.T. shoulder session in the morning and Donna and I took care of errands all day. After taking an early PM nap, I managed to get out on the Lemond for a 5-Hill ride. Only problem, it was so cold and I was so "full" from eating too much and burning too few calories during the week, that I cut out after the 4th hill.

Not to worry, Sunday was reserved to make the first trip to Killington to snowboard this season! I packed up early and made it to the K-1 Base before 9:00 am. By 9:15 I was riding the Snowdon Triple ready to head down Chute and Bunny Buster. Conditions were perfect! The sky cloudless and blue, the wind silent, the temperature comfortable in the 20's. The snow was deep and crunchy with man-made packed powder on top of ice. The crowds were thin except for Bunny Buster, which was a choke point as all the trails dumped into it before getting down to the lifts. First run was ok, the legs were quick to remember what they had to do. By the second run, all was right with the world!

First run of the season! One shot and then battery was gone.

As the day progressed I felt very good. It dawned on me early in the day, I did not struggle to get upright after getting my boot in the bindings like I usually did. I soon realized the shoulder work Dr. Kieth Donato has done paid dividends -- I now have much greater range of motion with my neck and shoulders, which now allows me to push my body upright from the sitting position with both feet bound to the board without any pain or effort. This is a new, improved and more FLEXIBLE body for snowboarding!

After heading up the K-1 to ride East Fall and Rime off the Canyon Lift, the snow conditions worsened. As more people moved the loose packed powder around, the ice beneath became exposed. Additionally, my board's edge was becoming more dull with each run. My edging lost its edge and my nerves became on-edge. Without being able to trust that I could carve in the snow and ice, the conditions became treacherous. Coming down towards the end of East Fall I lost my heal-side edge completely while going fast. As a result, I hit my ass and head hard -- first ass, then head. It happened so fast I did not have time to strain my neck and the helmet took the full effect of the whiplash. I had to sit there awhile to let the cobwebs clear.

Last run after getting fresh battery.

After that, I headed down to the bottom. Getting through Bunny Buster proved to be much more of a challenge now! Finally I got to the car and got a fresh battery for the camera. One more run from the K-1 peak to bottom to take pictures. My edge, both mental and physical, was shot, so it was a slow and careful ride down.

The start was a success and fun. I will get the board sharpened tomorrow and hopefully we will get some natural snow to cover the ice.

Warm October Riding Turns Frigid in November

Donna and I continue to get great rides in as the summer-like weather persists into October. The CycloCross bike gets into gear when the temperature dips into the 20's. Art's annual Lake Desolation mountain bike trek provides a great birthday present.

Despite being out in Minneapolis for two weeks, October riding was again record-setting. For the third straight month I have set combined mileage records for all bikes, this time at 350 miles. Mostly road riding, but now that the weather has turned in November I have tuned-up the Lemond Propad and will work my 21-mile, 5-Hill, 30% dirt circuit ride as a way to stay in descent shape. The "5-Hill" ride never takes me more than 5 miles from home and provides at least 6 or 7 opportunities to get the heart rate above 150 bpm. Being that close to home gives me the confidence to go out in nasty weather - I could bale at any time and get home in a hurry.

The ride is a challenge to get done in less than 1:20. I start up Louse Hill, then down to 74, turnaround and go back up the other side of Louse Hill. That gets the heart started after a 10 minute warm-up. Then a pretty long cruise on pavement down Hogsback. I always head to the Battenkill damn at the Paper Plant and then turn around and go back up Hogsback. Down the dirt cork-screw called Old Schylerville Road, and turn around and go back up. I then head for the Fairgrounds for off-road soft grass riding which gets the heart rate up using different, non-climbing muscles. Three of the 5 hills are on dirt; the last hill is up the river past Booth's farm and then across Hand's flat field -- and head for home.

I was hoping that Art G would lead a ride on the trails around Lake Desolation again this year. Last year we did the ride in late November and it was a killer. We had some real hammerheads pushing the pace the whole time and I was totally exhausted by the time we finished. When I got the email notice, I was relieved to see that "no hammer sh#t this year" in the ride description. I tried to get Donna to go, but she had a hockey game that evening and did not want to waste her legs before hand. The best part was the ride was on my birthday! As I packed up to leave I looked at the temperature and it was 18 degrees! This ride is notorious for its deep, mud infested, ATV-made water holes. No matter how cautious you are, you WILL get wet. So, I packed the SealSkin waterproof socks and headed out the door.

Seven riders showed up at the Stewart's in Middle Grove. We parked at the cemetery to gear up and headed off to run into ATV-powered hunters within the first mile. No problems, but it was a reminder why we did not wear any white clothing. My all-white Epic bike hopefully would not draw any rifle fire. This ride has lots of long climbs with baby-head and larger rocks - also long descents with the same obstacles. The leaves are all down, hiding the dangers below, but allowing you take chances you probably would not ordinarily make.

The first stop after a heart-pounding series of climbs is an old abandoned graphite mine. The office building now only is a skeleton of formed concrete with trees growing out at all angles. Art gave us some of the history of the mine and some local that invented the bomb site for the first A-bomb. This RPI person perished in an off-road accident that his buddy survived but was trapped for 48 hours. We continued negotiating the rocks and mud holes for the next 3 hours. On the way out Art located the mine shaft and we were able to enter the mouth. The shaft goes flat into the side of a hill for over 1500 feet, but we only were able to get in a few feet before the water inside was too deep.

Finally we came back to rest at the cars parked by the cemetery. As the picture indicates "rest for the weary!"

A good start to winter riding season. Today Mount Snow had its earliest opening day ever with top to bottom skiing and riding. Killington will open next week. We have had some snow at higher elevations, but plenty of cold weather for snow making. Maybe the next post will include the first snowboard session of the season.

October Riding Opportunities

Unique mountain biking in Vermont with Donna followed by road rides over the Battenkill-Rubaix course with Terry and Donna highlight the start to Fall riding.

My shoulder continues to receive ART treatments with slow progress towards recovery of range of motion and strength. The good news is that it has not interfered with riding. I want to get it better and strengthened before Snowboard riding season starts.

Millstone Hill is a very special mountain biking venue. Over 60 miles of twisty singletrack trails that were recently built on what was once a huge industrial setting. Granite mining in Vermont at the turn of the 20th century was like the gold rush in California . By the 1920's it was over. What was left afterwards was a vast moonscape wasteland. Over 80 years of vegetative growth now hide the bare rocks. Over 20 deep quarries are now lined with trees.

We left mid morning and arrived at our bed and breakfast by mid afternoon. After checking in, we set out to check out the trails. We followed what was called the "blue loop" which linked intermediate singletrack trails together in a loop around the Lodge. The loop started you out by going up to high vistas like the one pictured above. As we got into the heart of the quarries, the trails put you right up to the edge of 100-plus foot drops into water.

We deviated a couple of times onto the 'black diamond' trails and did the signature long black diamond trail called "TNT" on the last leg. After dinner we slept well and got off to another start mid morning the next day. Again we picked our way around a large loop selecting trails that looked interesting on the map. There were no long hard climbs, but plenty of short steep climbs and drops. Lots of rocks and roots to challenge your technical skill and plenty of great scenery. We both promised to return again, even if just for the day. We took a long, unhurried drive home stopping in Woodstock to shop and eat after buying some great food at a farm stand. A very pleasing two-day get away both relaxing and getting some exciting workouts in.

Terry and I have wanted to do some road riding together for some time. We finally got it planned and pulled it off on a Saturday. We met at Salem and rode the course that the Battenkill-Rubaix race is run on in April. Terry recently lost some weight and has gotten himself into great shape. He is a former Divsion 1 NCAA football player, so knows how to get into shape and is obviously a formidable athlete. He is new to cycling ways, however. So, it was great to give him some pointers and pass on some of the lessons I have learned over the years. We had a great day - high 70's to 80 degress and no wind. The 56-mile course is challenging with many longer and steep climbs, many of which are on dirt roads. We completed the course in about 3:45 minutes of riding - and stopping a couple of times to refill our bottles.

The following week marked the six month date of the Battenkill-Rubaix and the Cambridge-based bike clubs held a "cyclo-sportif," which is the Euro term for a non-competitive, citizen (non-racer) ride that follows a race course. I planned on doing the ride along with Donna, but did not tell her about this plan until the morning of. She quickly realized the great opportunity it was and before she knew it we were driving over to Salem for the start.

getting ready to ride --->

There were about 40 riders in all with abilities ranging from semi-pro racers to leisurely tour riders. We had a great time. I started the ride with a pack near the front, but not pushing anything close to race pace. We stopped and re-grouped in Cambridge at the bike store. After restarting and getting to Willard Mountain I turned around and found Donna. Typically, she was assisting another rider that had mechanical issues with his cleats. We grouped up with another couple and a few others and road the remainder of the course together.

restarting at the bike store --->

We wound up doing the course in about 3:30 and again I got to enjoy the challenge and the great roads that are so close to home.

September Cycling - Spectacular!

A record-setting month of road riding results from great weather and many group riding opportunities. September weekend schedules are full of multiple choice opportunities that Donna and I take advantage of.

After the Mohawk-Hudson Cycling Club (MHCC) century ride brings in the month, there are many other longer-distanced and hilly rides on the club schedule. With the great weather it is sometimes hard to commit to just one. Bash-Bish Falls and the Sacandaga Reservoir rides on consecutive weekends were challenging 60+ mile hilly rides done at an 18+ MPH pace. We revisited the Alternate Plan B ride up in the Adirondacks with a smaller group and at a slightly slower pace and Donna was able to see what a great ride it is.

Crossing Stewart's Dam --->

Donna and I did our own rides too. The Cambridge Valley Cycling Club (CVC) had it's Fall Foliage rides, followed by the Tour de Farm - a tour of local farms that have sold development rights to ASA, a farmland preservation group. We did these rides from home, on our own schedule and following our own route. On Saturday we did a hilly 50 mile course that hooked us up with three guys that were on the last 10 miles of their century. On Sunday we did a 35-miler from home that was even hillier, making the start and first stop at Ziehm's dairy farm, and then returning home. We drove back to Cambridge to check in and eat some good food.

Donna headed for home -->

All-in-all, I logged 475 miles on the road, a record for September. At the same time I am having my shoulder (the one that I separated on my first century in 2000 and re-injured on a July hike off of Big Slide Mountainn) worked on by an Active Release Technique (ART) chiropractor. So far - so good, but painful to get started breaking up old scar tissue and adhesions.

If this weather holds up, October can be just as good as September for all kinds of riding. I will likely head into the woods for more Mountain Biking now. In fact, tomorrow Donna and I are headed to Millstonehill Inn, a Lodge in the middle of 30 miles of single track built on the old granite quarries near Barre, VT, for a two-day get away.

Soggy But Successful Century

Dry, hot and humid weather turns to cool and rainy just in time for my annual 100-miler club ride. The first weekend after Labor Day is the traditional scheduled time for the Mohawk-Hudson Cycling Club (MHCC) century rides. This year marked my sixth MHCC century since taking up cycling in 1999, and in total 9.5 Century Rides have provided some memorable cycling experiences.

My first 100-plus mile bike ride, or Century Ride, was in 2000, the day after my mother married Jim. I had just lost about 45 pounds from dieting mostly and had limited group cycling experience. My red FujiClub 12-speed bike had carried me many solo miles and I felt I was up to the challenge having logged the miles on our hilly roads. The day of the event was perfect weather-wise and I was caught up in the excitement of being in a group of over 100 riders all starting out on a day of adventure. As a result I found myself in the lead pack for the first ten miles as we curved around Saratoga Lake early in the morning. I was psyched to be up front with all those others trailing behind me. Soon the road started to kick up and the climbing started. I soon realized that the lead pack group was just soft-pedaling and chatting, and now the real riding started. Quickly I was all alone. I turned over the pedals at my own pace for awhile before a couple caught me from behind. We rode together the rest of the day. Unfortunately, at mile 65, as the women veered away from some gravel, I clipped her rear wheel and I went down over my handlebar hard. I had some deep cuts and a separated shoulder. But, the adrenalin was still working and I gutted it out until the end. We rolled across the finish line together. Donna and Alix had me at the Emergency Room getting stitches and x-rays before the day was over.

The initial century was, fortunately for me, the most eventful one. However, over the years I have had other things happen on the 100-milers that are worth noting. On one MHCC Century I again was stuck between the lead pack and the chase pack all alone. Probably due to hypoxia or just not paying attention, I made a wrong turn and became lost off the course. I wound-up doing an extra eight miles and had to stop at a Stewart's to get water. Another MHCC had me involved in a mass crash as the lead pack started to accelerate. The rider in back of me clipped my wheel as I had to brake for the rider in front of me. He went down and took about five others with him. He broke some ribs and was taken to the hospital. It was sickening to hear all those bikes go down in back of me. On a Tour de Cure Century ride Art G and I were having fun in the lead pack until a severe thunderstorm forced the event to be canceled when we were at the 50-mile mark. They trucked us and our bikes back to a school and Donna came and rescued me.

I have managed to do some century rides very well. In one Tour de Cure I got there late so started 10 minutes behind everyone, but managed to chase down all but three riders in the first 10 miles. I was in really good shape from training for the Tupper Lake Half Ironman that year, which would follow the century in three weeks. By the half way mark I had caught all but one rider and he finished just a few minutes ahead of me. On another MHCC ride I got in with a good group that pace-lined well and averaged over 20 MPH.

Recently, I have not had good luck in these century rides. I have eaten poorly or had back luck in choice of foods. You are taught, or soon learn, to not try new foods or drinks during events - experiment with them during training. Well, I ignored this common sense one year by trying some new energy drink they were handing out at the 50-mile rest stop and soon had an allergic reaction to it. Needless to say, I death-marched that one home. And just last year, at the 20-mile to go mark, I had severe muscle cramps and had to really go slow and stop to get it done.

So, this year I was determined to have a good century ride. The weather has been very hot and humid and dry. So, when I awoke to find it raining and 60 degrees, I was almost glad. I felt I could do better in the cooler conditions. The MHCC rides are held both Saturday and Sunday, so you can choose which day to go, or do both. On Saturday, a hot and humid day, they had 126 century riders. On Sunday, the day I chose, we had 12 riders! Not everyone likes to ride in the rain. Of the 12 riders about six of us formed a lead pack. One rider was out in front on aerobars and he dropped us at about the 35-mile mark, never to be seen again! The rain was steady until about 45 miles - when it poured. We made it to the 50-mile mark and dried off some, but it was in vain. Even if the rain stopped coming down, the rooster tails off the tires sprayed you anyway.

We were down to six riders in our pack and then we caught some other riders doing the metric century course (62 miles). When that course split off again we lost three of our century riders as they were too cold to go the distance. So it was down to myself, Brian - a terrifically strong rider who did the century yesterday, and Jim, a young racer on a cyclocross bike. We stopped at 82 miles to fill up the water bottles and Jim was shivering, so I knew he would be in trouble before the end. Brian and I were in good shape. I passed the spot where muscle cramps forced me off the bike last year and just whizzed on by feeling pretty good about myself. Jim dropped off towards the end but finished just a few minutes behind Brian and I. Good weather, smarter pacing, nutrition and better training paid off with a good strong ride for the distance this year. We averaged 18.5 MPH, which considering we could not ride on each others' wheel for fear of drowning in the spray, was pretty good.

There is another, more hilly, century being run right past our house at the end of the month by Cambridge Valley Cycling. I may be up to do that one this year as well.

Ridn Takes A Plunge Downhill - For The Better

A new mountain bike for Alix, a new mountain biking experience for me and riding with family and friends make for record setting ridn in August.

Donna has wanted to get Alix a good mountain bike for quite awhile, but Alix has always been realistic about how much riding she would do. So, this time when Donna mentioned it, and she indicated excitement, we jumped on the opportunity. In a frenzied vacation day of on-line research and calling local bike stores we came up with a great bike for Alix. The Jamis Dakota female specific model is what we wanted, and Chris at Elevate just happen to have one on hand that was practically new since the rider that had it crashed and cut her leg on the big ring within the first hour and she no longer wanted it. So, the very slightly used bike was available at a good price. The only question was fit; but after test riding at the Saratoga store, we were convinced it was a good deal on a great bike.

As soon as we were able to locate some mountain biking shoes we all went for a ride on the home trails. At first Alix had the common problem of locking into the Candy SPD pedals, but she had a blast riding the home turf. It was getting dark, but she insisted on taking on both sides of the road. I wanted her to experience the G-drop section of the trail on that side of the road. Next time we will hit the Motocross track.

Donna and I took some extra time off for the Labor Day weekend and on Friday I had time to clean and lube some of the bikes. While I was at it, I took out the Malolo snowboard and cleaned and waxed the board and lubed the bindings. As a result, I began to long for the slopes of Killington. I got online poking around the site and started looking at the mountain biking trail map. Since Donna had a ADK group hike planned for Sunday, I decided I would try lift-served mountain biking at Killington.

Saturday Donna and I decided to road ride to New Skete seminary. She had been reading a book on the monks of New Skete and how they train their German Shepard dogs. So, we decided it would make a good destination ride. At 20 miles each way it was a pleasant ride. Donna was ride leader and took us up the steep and long and dirt English Road on the way to Cambridge. She obviously did not know what I knew about the road up to the seminary! Once east of Cambridge, the road starts to kick up. Where the sign says turn left for New Skete it turns to dirt and turns to a 15-plus percent grade for about two miles. Needless to say, we felt the burn until we got to the top. The ride down was tough as the dirt road was full of pot holes. After stopping at Anthem Bikes in Cambridge to replace my lost CO2 dispenser we took our time and pedaled home.

Sunday morning I packed-up and set off for Killington, reminding me of the days I went up to the mountain to snowboard, except it was 70 degrees warmer! As I pulled into the K1 Lodge parking lot at 10:30 I was surprised to see so many cars with bikes out getting suited up. We are talking full face helmets and total body armor. I went in to purchase a lift ticket and was reassured by the ticket seller there was plenty of trails that do not require a stunt man's bravado. In fact he selected a first run that would progress me from the easiest to the black diamond single track; and if I wanted more, there were double diamond trails to try; and if I was still looking for more he told me to come back for directions to some secret stash.

I talked to a couple getting ready next to me in the parking lot who each had Yeti 575's. We compared notes on our Yeti's and turns out he works at a certified Yeti dealer in Milford, NH (www.603sports.com). We would meet up again at lunch time and they gave me some good advise on which double diamonds to try (34 and 21). I am quite sure I talked to the same couple last winter. They have both summer ($99) and winter season passes. We talked dogs as they had a nice standard poodle that waited patiently in their truck. I also ran into some mid-20's couples on trail 14 that were playing on a tree stunt. One of them pointed to my bike and said, "nice bike!" I said thanks and then looked at his ride - he was also on a Yeti 575. We compared bikes and agreed Yeti's were special.

The riding was amazing!! I quickly progressed from the easiest to the moderate single track, and in the middle of the first run got on the black diamond single track trails 6 and 9. After that first run on the Skye Peak (east) side I hooked over on 7 towards Snowdon and Ramshead Mountains. There a tangle of beautiful, steep and rocky black diamond single track trails made for two more fun-filled runs. Each run takes about 45 minutes, with stopping only to catch your breath, build your nerve, or relieve your aching-from-braking hands and arms. After the third run, also on the Snowdon side I rode to the Subaru and had a tailgate lunch in the warm shade. After lunch I tried the double diamond trails and 34 was fine, but 21 forced me to get off and walk a bit. The last run - sixth of the day, and my feet, legs, hands, arms and shoulders were all tired and going to be sore, so I packed it in. It was 4 pm and with a solid four hours of riding in, I was more than happy and satisfied. I gained a new respect for Downhillers - not only does it take nerve and skill, but also stamina and strength. I was thrilled to have a new type of ridn to do!

When buying Alix's shoes at Rick's bike store her friend Paul noticed her. He works at the bike store and is an avid mtb'er. Next thing I knew all four of us were heading down to Grafton for a ride on the trails there. Paul is a remarkably skilled rider and fun to be with. He was quite excited to have Alix as a potential riding partner, even though he told her he was interested in riding with me. We rode Spruce Bog - Chet Bell - Little Johnnies - Water Tower trails. All of which contained some technical rocky and rooty sections that both Alix and Donna did very well with. Paul was amazing us with his riding abilities. He pulled a wheelie the length of the beach as Labor Day onlookers hooted and hollered.

Donna unfortunately twisted her ankle during a fall on Spruce Bog. Her Time pedals do not release well and when she tried Alix's Candy pedals, she could not believe how easily they released. What you don't know can hurt you - and not knowing any better, she thought all pedals released as hard as her Time pedals. We ordered a set of Candy-C pedals off eBay that night!

As I tallied the August training log mileage, the combination road and mountain bike miles was an all-time high for August at 495 miles. More importantly, the riding I have been doing this summer has been the most fun and rewarding yet as I am getting more family and friends to enjoy it with me and I learn to enjoy new types of bike ridn.

Two Rides a Week and 50 Degrees Apart

A large charity ride in the Adirondacks is followed by a sparsely attended Bruce ride, with solo mountain biking during the week between.

Donna and I wanted to do the Ididaride charity event starting in North Creek last year, but opted out at the last minute due to questionable weather and Donna was not sure she could handle the 75-mile, 6000 feet of elevation course. This year Donna trained and rode with the 2nd annual Ididaride in mind. The ride raises money for preservation of Adirondack wilderness space, so our trails are kept away from ATVs and bull-dozer like snowmobile groomers. About 80 to 90 people paid $55 each to ride this year.

The weather this year was ideal for riding - in the 50's, some clouds and no wind. Not a typical August day as arm warmers and wind vest were worn all day. Donna rode along some friends from her work that were riding tandem and enjoyed the draft they provided. I rode with them for about 5 minutes, and then started chasing down bikes that started ahead of us or that pulled out to the front. With the great weather and beautiful course, I was enjoying catching on to pacelines and talking with people. After coming back once to make sure Donna was okay, I set out to find the leaders.

The course is the opposite-but-equal-to ride companion of the Teddy Ride. Both start out in North Creek. The Teddy Ride loops 80 miles to the north; the Ididaride loops 75 miles to the south through Speculator and Indian Lake. The roads are wide and shoulders well maintained, unlike the Teddy Ride roads. As I worked up towards the front, the pacelines I joined were each a little faster. Just before getting into Speculator I joined what I assumed to be the leading pace line. We worked together well. On the first major climb I slowed down and let them pull away. Over the next 5 miles I slowly pulled them back in. I was gaining on the descents and long gradual climbs. Finally about 5 miles from Indian Lake I caught and eventually dropped them.

I confirmed with the guy manning the aid station that I was the first one there. He said he was struggling to stay ahead of us as he set up each station. I learned that he finished 12th overall in the Jay Challenge - quite a feat! I then stopped at the Stewarts and decided to wait to see if Donna or others I knew (Art, who started late) would catch up. I talked with two couples from Quebec riding Harley's who had all kinds of questions about my bike. After 30 minutes I was cooling down too much, even after drinking a coffee, so decided to go the last 20 miles to the finish. About 13 of the last 20 miles are all downhill, so it was a fun cruise back to the car. Donna and the others soon arrived and we enjoyed a great meal put on by The Inn at Gore Mountain. We had fun talking with Art and Gary and others.

During the week I did some solo mountain biking at SMBA and our home trails. The trails everywhere are dry and very fast! The Yeti needed to have the brake lines bled and refilled with oil, so I dropped the bike at Elevate and took the Epic over to SMBA. They have been busy building new trails that I had fun exploring. It is hard to believe, but I think the last time I was there was on my birthday back in November! I need to get there more because these trails are some of the best in the northeast. At home it has worked well to use the lights and go later in the day. If I start now at 7:30 it is just starting to get dark. In the woods you need the lights right away. I did one good effort in the middle of the week going from end to end and then back again using the loop across the road. The 1:40 ride at very high speed was a great workout. The next day I followed Donna as she ran about 5 miles, so that was a slow paced but fun evening. Night riding is great - the shadows darting away from you look like animals running in the night. Even though you know this, you sometimes get startled by reflex. The mountain lion sightings don't help the imagination either.

One week after the 50-degree cool Ididaride ride, I rode down to Schylerville to join Bruce on one of his MHCC group rides into Washington County. As I headed down the road at 8:45 in the morning, the sweat immediately started pouring off my face. This was on the downhill ride to Schylerville! As I pumped up the short hill to the school I quickly got out of breath. When I stopped in front of Bruce and the one other rider crazy enough to head out on a 70-mile, 6000-foot excursion in the 90+ degree / 70% humidity day, I told him we are going slow today.

However, we started out fast as usual along west River Road. As the hills started we still kept a pretty good pace. Before long the sun burned through the thick, heavy haze, but the humidity remained. It was getting brutal. Our other rider was out on his first Quick-level ride and had never done anything longer than 50 miles. This was not a good day, route or pace for him to start. So, we sent him down Route 40 to wait for us at a Stewart's while Bruce and I did the first of the big climbs. As we headed to the second big climb, Street Road, we both decided we had enough. We did lesser hills until we met back up with Mike in Argyle and then skipped the Summit Lake climb and headed back an easier way.

I managed to keep well hydrated and did not get muscle cramps. I was taking in extra electrolytes by downing Rolaids for magnesium and calcium, and getting sodium from 4X GU and Margaretta Cliff Shots. At the last stop I downed a cold V-8 and water. However, the heat was accumulating and my core temperature was rising. I was good until about the last 5 miles, after Bruce and Mike turned right for the bridge over the Hudson and I turned left to climb up Hogs Back to home, I started to get bad stomach cramps. In fact my stomach was bloating! My body had shunted all blood away from the gut to my extremities to cool. As a result, the guts stop moving. The warm Gatorade was expanding in my stomach and nothing was moving out.

After a shower and cooling off by the fan and air conditioner, along with some cool water, my stomach returned to normal. The effort in the heat did take a lot out of me, so a good recovery / rest day is needed. What a difference the week made - from 50 to 100 degrees! What a difference making your body work in the heat versus having ideal conditions.

Ti Ride and Grafton Tour

A unique out-and-back ride on Lake George and giving a co-worker a tour of Grafton provide enjoyable change of pace to riding in August.

Donna and I have noticed the "Ti RIDE" advertised in the Adirondack Sport and Fitness monthly newspaper for a couple of years now. The tour boats running out of the southern Lake George village have only one trip per year where they take a boat all the way up to the northern tip of the lake at Ticonderoga. On this occasion they allow cyclists to drop off a change of clothes and picnic lunches on the boat in the morning. You can then cycle up to Ticonderoga, meet the boat when it arrives at 11 to 11:30, then take the two-hour cruise back to the village of Lake George.

This year we planned well in advance and did the ride. It was not easy to get motivated to get up at 5 am on a Sunday morning after a hard work week, but we did. We packed the car with our bags of clothes and lunch and drove off with Alix in charge of the dogs until 5 pm. We got to the docks at Lake George before 7am and dropped our stuff in the bow of the Mohican and parked the car. There were many cyclists already underway. By the time we got on the road it was 7:30 or so.

Donna and I have done the 10-mile run, one-way 4th of July running race up Route 9N from Lake George Village to Bolton Landing several times. So, we know this stretch of road very well. The traffic was light on the Sunday morning. As soon as we passed the finish of the 10-mile mark and got past Bolton Landing, the road started to climb. This first hill was just a primer for the real tester - Tongue Mountain, which starts at mile 20.

Just before the climb we met and rode with a biker from Schenectady - Dave K. We had a chat and started to work on the climb. It was a good climb with some stretches pushing 15 percent, but on average 9-10 percent for two miles. I did not feel well as I started the harder effort, but Donna did great. We were all together for most of the climb, but separated out towards the top. The best part was the descent! With a wide road, little traffic and big sweeping turns I felt confident and wanted the rush. So, at the top I put it in the big ring and pumped to 30 MPH on the top and let 'er rip.

My intention was to not have to scrub any speed for the whole two-mile plunge. However, as I got through the first few turns and approached a tighter curve I looked down at my speedometer. It read 51 MPH so I felt compelled to shave off a just a little speed in order to not lean too hard or cheat too far into the other lane. It was a great ride, very similar to going down from the top of Neil's Gap into Helen, Georgia - that descent is 7 miles long! We stopped and talked at the bottom. Dave K rode up and took this picture as we looked out at the mountains across the lake.

Donna found a Monarch butterfly laying eggs on a milkweed here and she kept it in a lunch bag inside her jersey all the way to the end. We hooked up with another rider and I pulled us ahead of a good tailwind the rest of the way to the Baldwin docks in Ticonderoga. We were early arrivals and as we waited we jumped in off the docks and enjoyed the warm water of Lake George. In all about 60 riders were taking advantage of the cruise. All 60 bikes were carefully stowed away in the bow of the ship and we enjoyed at beautiful ride down one of the most scenic lakes in the world on a clear blue day.

Marty has only recently taken up mountain biking and I have enjoyed introducing him to the sport. He is quite skilled on the technical terrain for not having a lot of experience. He has gone with me all three years to the Kingdom Trails at our Sales Conference. The last time was on his new K2 bike and it was down to just the two of us. The year before we injured one of our suppliers who was a good road biker. Marty has a great set of trails near his home in Stowe that we rode together with Paul. So, I was anxious to show him what we had at Grafton.

We started on Spruce Bog, which is normally wet and sloppy, but was dry and not slippery. Once I saw he could handle that mess of roots and rocks, even under these ideal conditions, I knew he was in good shape. We then climbed to the Fire Tower, came down through Chet Bell and Little Johnnies and ended the 2:20 ride on Water Tower. It was fun to lead someone new through these trails. Next time I will take him to SMBA or Spier Falls.

August Outings and Work Schedule - the good and bad of summer ridn

A classic Adirondack road ride with MHCC, vacation time with Donna and night time trail rides balance off long work week that leaves me too weary to ride as much as I want on the weekend.

The 'Teddy' ride is short for Teddy Roosevelt, and is what we call the 80-mile, 6000-foot of elevation ride 'around the block' from North Creek to Blue Mountain Lake to Long Lake and back through Newcomb and Minerva - four right-hand turns, two roads. TR made the trip when he was VP and then had to high-tail it back to Washington DC when McKinney was shot. The first 13 miles are all up hill, followed by Adirondack rollers, and the 8 miles from the last stop in Minerva are all down hill. It was good to get back to doing a ride that would challenge me in length and intensity. While the Teddy ride is listed as 'tour-paced' it is really done more quickly than that. This year we averaged a little over 18 MPH. I have seriously bonked on this ride in the past having eaten bad Combos (pretzel/cheese snacks that I now avoid like the plaque) at the Long Lake Stewart's. I have also seen other good riders bonk on the ride, and this year was no exception. It is easy to start off hard thinking all the climbing is in the beginning and then not have enough in the tank to finish off the ride. That is the case especially for me. I always start fast and hard and then hang on to finish. But, I have learned to overcome this natural tendency, especially on the Teddy Ride.

We had a good group of 16 riders at the start. Two decided to turn back at Blue Mountain Lake, which is the last chance to go back without going all the way. We spread out pretty thin as everyone finds their own pace on the long climb to Indian Lake. After a quick re-group at the Stewart's, it is off to Blue Mountain Lake where we are supposed to regroup again and then climb up the shoulder of Blue Mountain and ride the rollers to Long Lake. The weather is perfect with little wind and crystal clear blue skies. I stopped at Blue Mountain Lake, but only Bruce and Skip and a couple of others did, the riders ahead went through and the riders behind were way behind.

Bruce and I stayed together and worked together all the way to Long Lake. I like this stretch of the road the best. The rest stop at Long Lake is an extended lunch stop. I now eat a peanut butter and jelly sandwich with a cup of coffee instead of the dreaded combos. The protein and fat and caffeine get me through to the end as long as I take in some GU around an hour after we start again. Another traditional stop is at the Newcomb gazebo overlooking many high peaks. I could see Algonquin and it is fun to know that I hiked to that high peak. I try not to think about the knee pain associated with the hike. One last stop at a shade tree along the road in Minerva and we wait for the ones that are struggling. The one bonker this year is a young rider just starting out, same as last year. Both are in excellent shape, just need to learn the art of fueling and portioning out their energy, which comes with experience. The last stretch from Minerva to North Creek is a blast. All the rollers have longer downhills than uphills and the momentum carries you over the rise each time. I wind up leading the pack home again on this stretch with a good pace - not too fast so we stay all together and not too slow to enjoy the roller coaster effect. We get into the park and chow down on Hand melons I brought thanks to Alix and other goodies. Another great Teddy Ride!

Donna and I took vacation time but did not plan any trips. With dogs and Alix it is a chore to get away. So, we just planned to ride from home or take short trips and then ride. We did both. Our short trip was to Schroon Lake where we rode the 26-mile road around the lake -- the same route they run a marathon on in the fall. Starting at the southern boat ramp we worked our way clockwise around the lake. The start up the west side was on busy Route 9, so it was not that great. But when we made the turn over the top of the lake, the road became very interesting. Sharp steep hills and curves were the order of the day as we made our way all the way back to the start. Lots of steep driveways down to interesting waterfront homes. Donna and I were both getting pretty tired on this short ride, so we knew the hills were taking a toll. Also, I looked at my thermometer on my bike computer and it read 98-degrees! So, that was certainly a factor as well. We drove to the Country Store in the village of Adirondack and bought and inhaled some turkey sandwiches and then drove to a state park and swam and slept - a great day!

The time off was good to do these rides and to rest. However, work had to start again too soon. And the schedule and miles made it hard to get in good riding during the work week. This week was so bad that the riding I had planned for Saturday, a Bruce ride or the Mountain Biking Festival at Grafton, both were left unattended as I rested and caught up on paper work. During the week I did manage to get in a road ride with Donna after working out in central NY on Wednesday and a night ride on the home trails after a long day in Connecticut, so it was not a total flop of an August good weather week. Tomorrow we have a ride planned where we meet the steamship Mohican in Lake George, drop of a change of clothes and lunch on the boat and then ride the 40 miles up to Ticonderoga where we will board the boat and cruise home. Should be fun.

Easy Spinning July

Knee injury makes progress and then returns with a hike in the Adirondacks. Biking is a cure but at a more relaxed pace than I am used to, which provides surprising benefits.

Slipping and falling on a slippery rock while mountain biking at Grafton left my knee in pretty bad shape. But, it returned to good working order in short order after biking on the road. So good that I agreed to do a hike with Donna - big mistake! The hike I agreed to was a 7 mile walk up Stratton Mountain. The hike we wound up doing was a 9 mile climb over the Brothers and Big Slide, an Adirondack 4000-footer. Donna's brother called the morning we were taking off and told her about his planned hike which started with the hike we did. So, we would meet them on the way up instead of going over to VT. Which worked out well.

We caught Kevin, Luke and his two buddies on the ascent of the first Brother and stayed with them until we started over towards Big Slide. Then we separated as they were moving pretty slow due to their large overnight backpacks. It started to rain pretty good and the climb to the peak of Big Slide was done in a downpour. The downpour would last the rest of our trip. The climbing part is the easy part for me. The descent is the killer. Every step puts pressure on both knees that just drives the pain home. With slippery conditions, it is even worse. We hit a bare, slick rock section that was ice-like. Even being extra careful, I managed to fall heavily on my right elbow which pushed my arm up into my shoulder, resulting in a partial separation or tear in the A-C joint.

After eight hours of trudging through the trail, we returned to the car. Kevin and his group were to go up a couple of more High Peaks before camping that night, but we were sure that did not happen. As it turned out, they just made it down low enough to camp in a lean-to after peaking on Big Slide, and then trudged out themselves the next day. Needless to say, now both my knees and shoulder were hurting. Muscle soreness, since I am no longer running, also was an issue for a few days. The joints were to be a longer lasting issue.

However, after a couple of days recovery, I was out on the road bike. Last month (June) I set a record for Mountain Bike miles at 103, mostly due to the Black Fly Challenge. In July, I pretty much stick to the road, doing 13 rides averaging 34 miles each with still a couple of days to go. I am 43 miles short of a record July road mileage, so will have to see if I can work that in tomorrow.

The riding I am doing is at a much slower pace due the joint tenderness. Donna and I have ridden together more than ever this month and it has been great. I still get a good workout because I can hit the hills hard and then wait at top or circle back. Once in awhile I will time trial out ahead and then again wait or circle back. Going slower has allowed for faster recovery, so more rides. Also, new routes are ridden when someone else picks the roads. We have been taking turns "leading" the rides.

One thing I did to relieve strain on the knees was installing a 12-25 cassette on the Cannondale. With the 50/34 crankset, the effort needed to get up and over steep inclines is much reduced. Also, I have been doing more time trial riding on flat roads - getting the cob webs off the Y-Foil. Finally, last Friday, I got back into the woods and did an intermediate ride with the Grafton group. New tires on the Epic have reduced the chance of slippage on rocks. It was a mistake to go so long with the worn out tires I was running. I now have to get a new set for the Yeti.

With quite a few vacation days on the book for August and September, we have a great opportunity to get some good riding in. We have a couple of Adirondack long group road rides planned, along with a ride from Lake George to Ticonderoga, returning by boat. Playing around on the home trails has inspired me to use the great opportunity of getting out in the woods at home for workouts - even using the lights to get rides in. Who knows, maybe I can get Mountain Bike race-fit for one of the fall races.

Rest, Then Ride - a Knee Cure ?

Twisted knee takes longer to mend than anticipated; a 30-mile, flat and fast ride moves it to ride-ready state.

After the initial swelling went down, the knee seemed to get worse. Bone-on-bone pressure would not let me walk without discomfort and any twist or side pressure was painful. I stopped all riding except very light stuff - which actually opened my eyes to the pleasure of just going places on the bike. I rode the Epic at a very easy pace on the home trails and then met Donna up on Route 40 as she returned from a Willard workout. Then, after a full moon rising over Willard Mountain dog walk, I rode into the moon lit night to watch the fireworks from the Elks Club. The planets and moon and lightning bugs were all the fireworks I really needed. After circling the large sweetcorn field behind Hand's the fireworks started just after 10 pm. I was riding as slow as I could go, even just had on sneakers. It was a memorable night of wandering in the night on a bike and being treated to natural and man made fireworks.

My knee just kept getting worse with all the rest. I became despondent thinking that all year long I wait for the good weather of summer, and then when the weather is absolutely spectacular, I am 'resting and recovering' instead of riding. Which is fine, except the knee is not responding. I start thinking about knee replacement for the future and wonder if I will get to do the activities I want to do later in life - hiking the ADKs with Donna and ridn - snowboard and bicycles, and start getting depressed.

In order to keep some level of aerobic condition I decided swim at the Y. A good set of laps for 45 minutes one afternoon provided a boost to the spirits and condition. The next day the knee felt no better or worse and I just decided to ride the bike to see where I was at. I selected about as flat a route as possible from home. Out past the fairgrounds, down to Thompson and out Route 4 along the Hudson - against a strong head wind. I felt good and strong and though I did not want to push it, wound up averaging about 19 MPH into the wind. I turned at the 15 mile mark and then took it easy with the help of a tailwind. I was a bit uncomfortable and had to take out the foot and flex the knee a few times on the way back. Took a side detour along the river at Fort Miller. Taking it very easy on the climb back up Booth's hill and returning to home, I felt good. I iced the knee and took ibuprofen after eating a light meal before bed.

Waking the next morning I forgot about the knee when I walked around the house. Then I remembered and was amazed that there was absolutely no pain when I walked. I felt good enough that later in the day I mowed the backyard. I decided that was enough of a push this early, but I am encouraged. Today I will do another similar type of ride to see where I am at. Hopefully, Donna and I will do some riding or hiking over the 4th of July Holiday.

Recovery Takes Over From Racing

Racing takes a back seat to recovery as my ambitions write checks my body can't cash. Road riding and mountain biking events midweek tell me it is time to recover and not race on the weekend. After four races in since the middle of April and three in four weeks, it was time to back off.

Wednesday's CVC ride last time was a casual affair with plenty of opportunity to test yourself against fast riders, but also time to wait for the slower ones. So, I was expecting to be with the slower riders this time since I was still feeling the effects of Blackfly and Whiteface Races. Well it was a different ride this time. The pace was fast, the climbs were many, and the waiting did not happen for me. We climbed nearly 2000 feet in a little over 21 miles, so at more than 80 feet per mile it was a hilly ride by anyone's standards. The "kids" and other faster riders were in attendance and the slower riders elected to do another ride, but I did not realize that until we were well under way. As a result, I was dropped on every climb and got to feel what it is like to keep going when someone else has been doing the waiting. It was a good ride, and the ego hurt more than the body, but it was a sign to me that my body probably was not yet fully recovered from racing.

However, the week was young and the spirit still strong, so my plans for a big event were on at this point for the weekend. Donna and Alix were going to be away and I had charge of the house and four dogs. There was a MTB race on Sunday I could do and Donna would be home in time to care for the dogs. If that didn't pan out I could still do a long road ride or explore the trails at Spier Falls and be home in time.

But first, to start things off, I had a choice of doing a Time Trial practice with the Cambridge group or a Mountain Bike at Grafton State Park with the Capital Gang on Friday. Since I already embarrassed myself with the Cambridge group, and it was a threat to rain, I picked the Mountain Biking. As I pulled into the Grafton parking lot it was evident a downpour had occurred -- the parking lot was a lake. Additionally, it was windy and cool - around 60 degrees. But seven of us showed and we did a long ride on some good trails. I felt good and strong on the climbs and enjoyed the challenge of negotiating the difficult roots and rocks in the slippery conditions. Towards the end of the 2:20 ride, as the light waned the rocks got more difficult as we ended the ride on Water Tower trail. I slipped off a long, sharp, slippery, three-foot high knife of a rock and tipped over to my right. Unfortunately, my foot had not yet cleared a tree close to my right, so my foot remained hooked around the tree as the rest of my leg, body and bike tumbled off the knife edge. Result: right knee twisted.

So, on Saturday instead of racing, or even riding, I was recovering. Intense I+I therapy (ice and ibuprofen), plus lots of recliner time with it elevated. By the end of Saturday the knee could bear some weight if I had on a brace and I took the dogs on a long slow walk. By Sunday the leg was responding nicely and I was able to do a 22-mile ride on the Lemond covering mostly flat terrain. Today the swelling is gone, but some pain remains. I just returned from an eleven mile ride with Donna on the road bikes - nice and easy and enjoyable.

A break from the race schedule always happens - if you don't plan it, your body will.

Adirondack Mountain Weekend

Another Weekend, another race - this time Whiteface Mountain UPHILL Bike Race. Donna and I made a weekend of it as she did an ADK A+ rated hike up and over Ester and Whiteface while I rested up and warmed up and then raced up the 8-mile road to the summit of Whiteface. Mid-week I enjoyed a great Mountain Bike ride in the Norhteast Kingdom of VT during our June Conference. We ended the weekend staying at a great and peaceful B+B in Keene Valley.

Hill training on Willard and developing a better power to weight ratio were benefits of putting the Whiteface Race on the schedule. As a result my time continued in a pattern setup back in 2004 when I first did the race. My time then was 1:08. I missed in 2005, but rode again in 2006, two years later, and 2 minutes slower at 1:10. In 2007 the pattern of losing 1 minute per year continued as I clocked in at 1:11, which put me at 28 out of 41 in the 50 to 59 age group and 166 out of 245 riders overall.

After last weeks race the only riding I did before this race was a 3:40 ride covering about 25 miles of beautiful Vermont single track at the Kingdom Trails. Marty and I were the only ones taking advantage of the mountain biking paradise at our disposal. We took a lift in a pick-up so the first 2 mile climb on the highway was avoided. After dropping us at the campground, the Trail Director gave us directions for a great loop. We would climb up the right side of the toll road, then drop down Dead Moose Alley, then climb up again about 1/2 way until we hit the CCC road over to the ski area, dropping down the J-Bar run, which is the best single track I have ever been on! Then it was up to the start of Moose Alley that drops all the way down to the river. White School takes you back to the start. The weather was great and I could go hard and then wait for Marty - getting good interval workout and enjoying the scenery.

I have developed a routine for driving up to the race, resting and then warming up before starting the race. This year I park again at the Post Office and took a nap in the shade. As I was waking up a car pulled into a space near mine and starting setting up. I looked at the car and it was a Toyota Supra Turbo - 1991 with 191,000 miles on it, so I had to tell him about Jesse's Supra. Tom and Bridget were from Rochester and he had a beautiful Titus frame built up with mountain bike components. The handlebar had bar ends that formed 'antlers' to the inside and had bar end shifters on them. He had back issues and had the bike custom fitted and built. Tom is a 9 year veteran of the Mt. Washington climb, but doing Whiteface for the first time. We had a good time talking and Bridget offered to take a jacket up to the top for me. I got about an hour of riding before the start and then waited for the 'real' start with Tom and other older riders.

Each year the first two miles are a killer. I get to start in the last wave, 15 minutes behind the first wave, so the warm up fades and the body needs to kick in again when the gun goes off. I used the 34 x 11:21 gear combo and was in the 21 most of the time. When I checked back in my training log I saw that last year I had the 11:23 sproket on. This year's gearing had locked me into grinding hard and not spinning. The thought has been that if I have lower gears available I will not spin fast enough to keep the speed high enough. But, I thought I had used the 11:21 last year. The down side is when you are locked into the lowest gear right from the start, with the ability to shift higher only coming after the 5 mile mark when the road levels off some from the 8% average grade, it plays with your head.

Donna cheered all of us on from the hood of her Crown Vic at the 4-mile mark. She told me I was looking good, but I answered, "I don't feel good!" Actually, I was just starting to feel better. In fact I stood and passed several riders that had fallen off the wave ahead of me just after passing Donna. The course eases up just a tad at the Toll Station and then goes back into the 8-10% grade until the 5.5 mile point. I passed a few riders that had mechanical and physical issues before catching some that had fallen off the earlier waves.

With about 1.5 miles to go you can see the top, and it is always a mental anchor. It is hard to believe I am going to pedal up to that point in the time that is left. I have the computer set to give me the race time and distance, but did not look at the time until I had only a few minutes left. I did look at the miles as I climbed. At this point I always struggle to keep the effort high enough. I use the heart rate monitor to make sure I am pushing hard enough, but not too hard. The right amount of effort is between 160 and 165 beats per minute (bpm). If I go harder, I will blow-up; lower and I will regret not going harder. I looked at the monitor at this point and saw that I was doing 157, so I tried to dig harder. Lower back pain has kept that from happening at this stage the last two times and this time is no different. Standing and sitting helps and eventually you start to hear the cheering of the crowd at the finish.

The finish is always around one more bend in the road than I think it is. As a result when I hear the crowd I push to over 170 bpm and can not sustain it. But, it serves the purpose of passing a few right at the end. As I finally do round the last turn the road pitches up to make you really work to hit the finish. It is a long straight climb and now you can let it all out. Heart rate topped out at 175 as I hit the finish line with several riders that see-sawed back and forth with me the last mile or so. The worst part is that you immediately have to dismount the bike and walk in the order you finished so they can properly record your placing.

A mere 30 seconds after feeling like you are going to explode and collapse, you feel great again. In fact better than great, you feel awesome! I get back on the bike and slowly roll up to the end of the road and look out over Lake Placid and the rest of the mountains. Soon the cool air on top and the soaked clothes combine to make you very cool. I get some water, Gatorade, bananas and oranges and then start looking for Tom and Bridget. Before I find them, I spot Dan, who leads our winter spinning class, crossing the line. After I get my jacket and talk briefly to Tom I start the descent - the funnest part! You hit 40-plus MPH really easy and there are large pot holes that can throw you down if you are not careful. After stopping a couple of times to admire the mountain top views I start really going fast. The last 4 miles are great as there are fewer potholes and turns to worry about so you do not have to scrub off any speed. Finally I get down to the car after hitting a 48 MPH max speed for an extended time. I change at the car and then drive over to find Donna at the post race dinner. We found John from last week and Dan and visited after we ate.

Donna was also pretty spent after her strenuous hike, so we both welcomed the comfort of the Trails End Bed and Breakfast in Keene Valley, about a 20 minute drive from the race finish. We quickly showered and hit the large comfortable bed in our large and airy room. Great place and breakfast in the morning was only surpassed by the post-breakfast nap until the 11 am check out time forced us to leave. A great finish to a great weekend. We drove home after stopping at Chapel Pond to look up at the great rock ledges.