Ankle continues to improve, getting stronger with greater range of motion. So, I ventured out on the mountain bike and Donna and I both signed-up for the Whiteface Mountain Uphill Bike Race, coming up shortly on June 14.
I have purposefully stayed off the trails until the ankle was in better condition. No sense in cutting my recovery short when I can ride on the road and the trails were muddy and full of turkey hunters. But the trails are drying out, and turkey season is now over, so to move things along I went out on our home trails for a good ride.
Our home trails are one reason we have not moved from our present location. A half-mile down our road begins a 6-mile network of trails that are a result of years of 2- and 4-wheeler, snowmobile, and motocross activity. They include a short stretch of recently added single-track, some rocks and roots (but not much compared to other sites), a few short, step climbs - but mostly flat, a challenging motocross racing track, a heart-pounding G-drop, long open field runs and plenty of fast twisty trails through the mostly pine woods. When I go "end-to-end and back again" it is a 12-mile, ~1:20 workout/ride.
Depending on what I want to accomplish, I can go slow and steady (usually doesn't happen), spend time doing intervals on the motocross course, which I run backwards (to the direction the motocross bikes run) , and is a great way to get the heart rate up, or just cruise it as fast as I can go- which is usually what I do, and what I did this time. Result of this ride on the home trails was a new eagerness to go on some group mountain bike rides, and assurance that the ankle will withstand the jolting of some rougher trails.
At the same time, Donna and I have been talking about doing the Whiteface race together. I have encouraged her to do the race, knowing she would enjoy the challenge and do well. Last year I did the race and she did a hike and then we stayed at a B+B in Keene Valley. This year we are both registered for the race and we are looking for a place to stay. I have begun (way too late) to get some good climbing rides in. Friday morning of this week I awoke to 65 degree temperature with sunny weather and the prospect of rain and hot weather later, as well as an appointment with Donato and varied work commitments filling up my day. It was a no-brainer -- I was on the bike rolling out of the driveway at 7:45 am. My goal was to get some climbing in on Willard Mountain, which is home to a local Ski Mountain only 8 miles from our door. My usual "Willard ride" is to go into Greenwich, then up a small climb on Burton Rd. to warm up, then the big climb up Interval Road, which is about 400 feet of elevation gain in about a mile of riding. I then go down on Vly Summit Rd. to Rt. 40 in North Easton, and climb back up the other way. Then repeat. And repeat again, and again, if the legs can handle it. Then it is a 8 mile ride back by way of town to warm down.
Looking for a new version to spice up the ride, I decided to get to the top, go down to Route 40, but then climb past the turn for the Ski area, all the way to another high spot on Vly Summit Road (550 feet over 2 miles). Then go down to Rt. 74, and go over to Herrington Hill Road, which is a steep, long climb (550 feet over 1 1/2 miles) on a well-packed dirt road that takes you back to the ski area a different way. My legs and time only allowed for one set of each climbs, but it was enough to get in 30 miles and about 2200 feet of climbing, before a late breakfast.
The climbing I just started doing should have been done three weeks ago to properly prepare for the Whiteface Race, but that will have to do. Donna and I will have fun challenging ourselves on the 8 mile, 8% slope race in less than 2 weeks!
Showing posts with label Willard. Show all posts
Showing posts with label Willard. Show all posts
Sunday, June 1, 2008
Tuesday, May 15, 2007
May Biking Is Best
Clear, dry and warmer weather means more biking and mid-week opportunities mean, that's right, more biking. Long days open up late afternoon rides. Donna and I have done great rides starting 5-6pm and getting back well before dark. With the Whiteface Uphill Race about a month away, I have started getting climbs in.
Willard rides are great for hill training. Donna and I can do them together and it works well because I can push it on a hill then catch my breath as Donna gets to the top - great interval work! Also, in only an hour and a half I can get a lot of effort expended. I like to go through Greenwich, then out on 74, turning right on Burton Rd, going past the former Leatherstocking Beef Farm, which is now an Episcopalian Church Retreat. The view to the east is inspring as you can see Rt. 74 falling away further and further below. I have small sprints at the begining and end of Greenwich and then as Burton climbs there are a couple of other set areas that I can push and hit high heart rates.
When you make the left on Easton Station Rd. it is a very gradual climb that you can either push or rest on. Finally, on the right turn on Intervale the feeling of impending doom fills your head, because the real climbing now starts. Intreval is really three climbs over about a mile. The first is long and increasingly steeper - finishing at about 18 percent. Then a brief decline and another short 15 percent section, then a long descent and a brief +20 percent push to the top.
Now the descent down to the Christmas Tree Farm and then Vly Summit Road to North Easton and Route 40. The usual time check is 43 minutes. Then turn around and start climbing back on the same route in reverse. The climb back is similar to the climb up - a three stage afair with breaks. The breaks let you push on the hill if you are up to it, so it can be a true interval workout or you can go at a steady pace for long climb effect.
The descent down the Intervale Road is a speed rush. I have hit >50 MPH on many occasions - a tailwind is needed for that. The return down Burton Road is a great way to on wind and stretch the back and legs. This is the classic "Willard 2X" ride. The 2X is that you climbed Willard twice. As we get closer to the Race I will up that to 3X, 4X and more by turning around after the Intervale descent. For a new wrinkle I may go down the dirt Harrington Hill Road and make that part of the routine.
Last Wednesday I joined the CVC Wednesday Ride. It was after Donna and I did a 35-mile out-and-back West River Road ride in the early morning. So, I was not planning on pushing it and did not know what to expect. The group was great - we had all levels represented and plenty of regrouping, so you can push and be pushed, and have time to recover. I will try to get to this ride when I have the Wednesday open.
On Friday I joined the MHCC mountain biking group ride for the first time of the season. For the first time riding Pittstown I am starting at Pittstown instead of dropping down from Grafton. We climbed up Zig-Zag then over onto Bonnie and Clyde then down the fire road to the parking lot. About 9 riders in all, it was good to get the balance and upper body work that only mountain biking gives you. Mountain biking is short hard bursts of climbing mixed with long climbing, so a great way to get better at climbing whether it be road or mountain. The rocks and roots were particluarly slippery on this ordinarily technical singletrack, so it was a great way to initiate the mountain biking for this season. The Epic performed well using all its travel; these trails are more suited to the Yeti, but it is still in the shop getting the fork serviced.
Early morning rides are another way I get more rides in this time of year. I did a Willard 2X ride this morning before heading off to Burlington to do a seminar for vets. Shorter days and colder weather of even a few weeks ago would have prevented the ride - now that May is here - a'ridn I go!
Willard rides are great for hill training. Donna and I can do them together and it works well because I can push it on a hill then catch my breath as Donna gets to the top - great interval work! Also, in only an hour and a half I can get a lot of effort expended. I like to go through Greenwich, then out on 74, turning right on Burton Rd, going past the former Leatherstocking Beef Farm, which is now an Episcopalian Church Retreat. The view to the east is inspring as you can see Rt. 74 falling away further and further below. I have small sprints at the begining and end of Greenwich and then as Burton climbs there are a couple of other set areas that I can push and hit high heart rates.
When you make the left on Easton Station Rd. it is a very gradual climb that you can either push or rest on. Finally, on the right turn on Intervale the feeling of impending doom fills your head, because the real climbing now starts. Intreval is really three climbs over about a mile. The first is long and increasingly steeper - finishing at about 18 percent. Then a brief decline and another short 15 percent section, then a long descent and a brief +20 percent push to the top.
Now the descent down to the Christmas Tree Farm and then Vly Summit Road to North Easton and Route 40. The usual time check is 43 minutes. Then turn around and start climbing back on the same route in reverse. The climb back is similar to the climb up - a three stage afair with breaks. The breaks let you push on the hill if you are up to it, so it can be a true interval workout or you can go at a steady pace for long climb effect.
The descent down the Intervale Road is a speed rush. I have hit >50 MPH on many occasions - a tailwind is needed for that. The return down Burton Road is a great way to on wind and stretch the back and legs. This is the classic "Willard 2X" ride. The 2X is that you climbed Willard twice. As we get closer to the Race I will up that to 3X, 4X and more by turning around after the Intervale descent. For a new wrinkle I may go down the dirt Harrington Hill Road and make that part of the routine.
Last Wednesday I joined the CVC Wednesday Ride. It was after Donna and I did a 35-mile out-and-back West River Road ride in the early morning. So, I was not planning on pushing it and did not know what to expect. The group was great - we had all levels represented and plenty of regrouping, so you can push and be pushed, and have time to recover. I will try to get to this ride when I have the Wednesday open.
On Friday I joined the MHCC mountain biking group ride for the first time of the season. For the first time riding Pittstown I am starting at Pittstown instead of dropping down from Grafton. We climbed up Zig-Zag then over onto Bonnie and Clyde then down the fire road to the parking lot. About 9 riders in all, it was good to get the balance and upper body work that only mountain biking gives you. Mountain biking is short hard bursts of climbing mixed with long climbing, so a great way to get better at climbing whether it be road or mountain. The rocks and roots were particluarly slippery on this ordinarily technical singletrack, so it was a great way to initiate the mountain biking for this season. The Epic performed well using all its travel; these trails are more suited to the Yeti, but it is still in the shop getting the fork serviced.
Early morning rides are another way I get more rides in this time of year. I did a Willard 2X ride this morning before heading off to Burlington to do a seminar for vets. Shorter days and colder weather of even a few weeks ago would have prevented the ride - now that May is here - a'ridn I go!
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