World Naked Bike Ride took place today in London. I was not one of the riders. Had I been so "appropriately" attired on yesterday's ride, I probably would be looking to replace my Dura-Ace crank.

Instead, I set out with temps at 42 for a 38.5 mile ride up Calavaras and back with my Wednesday/Friday regulars. One of the riders, T-Rex, is making huge strides in getting back into riding shape over the last few rides. On the last segment, I was hard pressed to stay with him . His mass biased inertia and growing endurance make for some high heart rate to stay even in his draft on the final miles over the oscillating hills. Climbs are the only thing that save us light-weights from extinction.

Last Friday, Racer-X and I commuted the full way into San Jose and then back again. I logged 58 miles, while he had an extra 16 due to his starting point up in San Ramon. The ride in was fast and we averaged just shy of 18 mph. It was an amazingly fun way to get to work. Traffic on the route until we hit Fremont was non-existent. The morning was cloudless with skies blue and crisp and cut so cleanly against the hills, that it was stunning. We were all a little frisky on the ride up so the pace remained fast and heart rates ran high.

The return, was a tad slower. The afternoon winds were up. Traffic suddenly was part of the scene on Calavaras with a half dozen cars or motor bikes evading the 680 congestion and winding their way through the hills. The climb up Calavaras from Fremont was in stark contrast to the 40+ mph descent of the morning. Racer X got a flat that gave us a breather before the last sharp pitch up the grade where you race against your lungs to see which give out first. But despite a more casual pace, our actual ride time was only 15 minutes longer.

No unusual runs this last week. I enjoyed a few good trail runs on the regular routes. A short exploratory departure into private property to scope out "possibilities" was the only deviation from the normal run week. Tomorrow is supposed to be a long run. Need to figure out where. Might even combine a run/bike segment for extra fun if time isn't going to be an issue at home.

Next weekend is Father's Day. One possibility is to repeat a 25Km run I did 3 years ago in the Santa Cruz area. May have to give that one some serious consideration even though competing is something I usually chose not to do. But the run is a beauty and the race an excuse or at least a motivation to make the 45 min drive over to the trailhead.

Equitorial Crossings

Today I had an awesome ride. I met up with Racer X, Squiggy, and newbie for our regular Wednesday/Friday ride up Calavaras Road.

Temps weren't too bad at 0600 with the marine layer keeping the temp somewhat warmer than the clear skies might otherwise have proferred. It was 56 when I pushed out of the garage to the rally point and dry feeling despite the onshore push of the Pacific scud.

Tuesday night's meal of chicken, chicken and chicken was sitting well in the body--protein was stocked-up and muscles loaded and primed with the energy catalyst. I was stoked; and even 12 hours later, I still feel the echoes of that energized state coursing through me.

I was the last to join up with the group so we quickly set off on the 8 miles of relatively flat road to the sustained climb up Calavaras. Racer X and I set the paceline at a quick cadence and hauled along the flats at 22+ mph. Squiggy sustained it but the newbie was a bit erratic and the pace fell off. Our first small climb wasn't too bad but by mile 6 I was already thinking of breaking out and pushing hard up to my turn-around point at mile 12.5. I was feeling that strong despite pacing with some good riders.

We dropped newbie on the climb and the three of us pushed up the grade with a good pace going. Squiggy was froggy and surged ahead on 2 segments; Racer X was riding his old crate which generated 1 newton of friction for every newton of forward thrust due to it's 18 year old bearings and run-out technology (Dude, lose the bike!). Squiggy gave me the excuse with his bursts on the hill so I reeled him in with some strong climbing runs. The last mile to the turn was a great paced climb. We were sustaining over 12.5 mph and hitting 14 on the 4-6% grades. On the last 1/3 mile I dug down, came out of the saddle and pushed ahead to our rest point. I almost surged too early and was hitting redline by the top of the hill. Squiggy and then Racer-X pulled up and we shot the shit, downed some water and power bars while awaiting newbie. Two strong riders came up before him and we exchanged pleasantries while the sun's early morning rays began to break down the fog above us and light up the hills with the California's real gold.

With newbie's arrival, the rest of the crew continued towards work in San Jose 16 miles ahead, while I pointed my bike back down the hill towards home. I opened it up and hit the turns at 25-30mph; giddy with tight turns and the clingy grip, and crisp, responsive lines my bike provided despite my inexpert technique. I hammered the flats and slight climbs back towards home where I arrived just 1:24 after starting out. I just missed an average ride speed of 18mph for the out and back.

Tomorrow, I'll hit the trail for a medium length run. Perhaps 7, maybe more depending on the route. Maybe I'll cut down to the flats instead of taking to the ridge trails. I don't know. Not sure I care yet. I'm not yet becalmed, but I'm on the equator where the winds die down and the sailing breeze is erratic. My course isn't yet set--no immediate goals, no objectives yet in sight-- so training has no real bearing to steer. The mid-latititude trade winds which propel adventurers are ahead. I'm just not yet sure of where the X on the map yet lies. I need Capt Jack Sparrow's infamous compass. It'll come..... yo ho, yo ho a Pirate's life for me....

Miles

My training routine has been in somewhat of a flux since the Challenge. I'm missing a goal to coalesce training objectives around so in the meantime, I've been doing what has just been fun.

That means I've been getting a lot more riding in on the bikes (road and mountain). And, man that's been great.

What is it about riding that makes it so liberating?

The last two weeks have seen Wednesday and Friday rides with Racer X and a cast of others who've taken up commuting into the Silicon Valley via Calavaras Road (a leg on the Amgen Tour of California). It's a beautiful ride on a seldom traveled-by-vehicles road. From my house, I join up with the riders at 0600 and put in 12.5 to 17.5 miles to the half way mark before I turn back. We crank it out with each rider taking turns pulling the line until we reach the 7 mile climb to the top of the ridgeline crest which separates the Tri-Valley from the Silicon one. Then the pace line disassembles and the climb becomes a line abreast and a time of communion.

There is pure joy in pedaling. Each turn of the crank is speed generated solely from the tuned output of the thighs and calves. The stronger the will, the longer the training, the higher the output. Cadence is the god; the Heart is the governor; Will is the engine. A pace line is about trust. It's about believing the guy 3 inches off your wheel knows what he's doing. It takes time to settle into the line; it takes trust to maintain it. Pedal. Breathe. Focus. Pedal. Speed.

Why doesn't everybody ride?

The Challenge-the Ride

The plan was to meet up at the trail head finish with Racer-X, Tinker, and Pace Line. The first two were riding out together with Racer-X doubling the ride distance while Tinker joined up to double from Pleasanton. Pace Line was going to one-way with me back to VMS.

Problem was Pace Line was the only one there when I arrived. I slowly changed into riding gear, downed a ton of water, some M&M's (the perfect pickmeup when you're reaching bloodsugar lows), and another Balance Bar hoping to kill some time and get a little rest. Still the boys were no shows. Pace Line and I decided to set out and hope to meet them coming up as we headed down.

The winds were whipping up at least 10-15mph out of the NW as we shot down the hill out of the parking lot. Less than a mile later we met up with Racer X coming up the opposite way. Tinker had stayed behind to await us at the climb up Calavaras 5 miles up the road. We set out with a slight downhill ride to our first and biggest climb of the day. My legs were a little stiff but not bad. A stiff tail wind helped push us a long at a good clip. However, the first couple small hills proved that there wasn't a lot in the well for climb or high pace speed. Racer X led while Pace Line and I trailed through the back streets of Milpitas and Fremont.

The climb up Calavaras was something I had been dreading on my run up the backside of Mission Peak. Now it loomed before us. It has three segments: the first, a gradual but long climb; the second, a shorter but steeper segment; and then a last steep climb of 500 yards. Between each segment lay a short flat or less steep climb. The total was perhaps 2 miles. On fresh legs--no problem--on 28 miles of running legs? It had the promise of a giant suck.

Racer X provided a running commentary on the description of the climb and where I was on it. Man, that helped. A stiff tail wind helped, as well. Tinker joined up on the second segment while Pace Line went ahead while I refilled a water bottle at the roadside park. We turned the corner for the third segment just as my second (for the 5th time) wind kicked in. I buried my head, watched the road markings out of the corners of my eye and concentrated on cadence and breathing. Crank by crank, mainly out of saddle, I pushed the hill. I was kicking it! I surged up and over the crest and was met with the first of 8 miles of down hill. Sweet Potatoes! Now I could relax. The Monster that rode my back 12 miles ago was off. The ride to the finish line was all downhill or flat from here on out.

Pace Line roared out ahead of me on the flats and gradual descent before me. Tinker and Racer X were in trail. I turned up the cadence hoping to catch her but she opened the distance slowly and surely. We hit a series of fast downhills, quick climbs and fast and tight turns. Tinker, Racer X and I hit a groove and sailed through them. This part of the ride was truely fun. On the last big hill, the pelaton reeled in Pace Line and we stopped for a quick refuel before the final descent into Sunol.

Through Sunol and Pleasanton, Racer X, Tinker, and Pace Line traded the lead pulling us all along at a good clip. By Pleasanton, Racer X was 60+ miles into his ride and the wear was beginning to show. Tinker pulled off to complete his ride in Pleasanton so Pace Line picked up the point and pulled us into Livermore. Pace Line saved our bacon. By Stanley Drive Racer X and I were on our last reserves. While we both had fueled and hydrated well, we were past peak on performance. My hamstrings were burning on every stroke. Accelerations off the stop lights were no longer fast and even those occasional M&M's no longer had the kick of nitrogen injections in a fuel-air mixture.

I was rapidly becoming a wet noodle. I wasn't bonking. I was just wearing out.

The stiff head wind we had suffered through from Sunol to Pleasanton had become a slight quartering wind. It helped. The distance and time rolled faster. 10 minutes out. Energy coming up again. Anticipating the end. Pushing just a bit harder. The last hill. And there was the park and finish line! The cheers of family and friend fired the last strokes up and across the finish line. Finished. Done. Wow!

All Systems Are Go!

Sunday topped off a really good and strong training week along with culminating in my longest training regime before the Challenge. I had great run times and strength workouts and felt in the groove throught all my training routines. Run times on the flats were down to near 7:30 miles and even the weight training was hitting bigger weights with more ease. No doubt I'm reaching peak.

This Sunday I put in a full-on preview of the Challenge to come: a 20 mile run from Del Valle to Sunol followed by road bike ride back to Del Valle (32 miles).

Last week's lessons learned on climbing up out of the incredibly deep canyons between Del Valle and Rose Peak paid off. I added 15 minutes to the climb time by reducing the intensity, but made up for it by having a lot more gas on the flats, smaller climbs and descents. I felt really good all the way through the run. I even learned that a little Turkey Jerky (in prepping for the next portion of the routine) actually went down well and helped replenish the fuel fairly effectively and enjoyably.

I do have to say though that the long East to West from Del Valle to Sunol descent sucks compared to the longer climb/shorter descent of the West to East route --its tough on the quads and knees. I think I prefer the latter. I reached Sunol in 3:56 after 20 miles--almost exactly to the minute as projected.

"The Veep" was joining up with me with our bikes to ride back to Del Valle. Unfortunately due to my miscommunication he was at the south instead of the north end of the park so I added on another 3/4 mile run to get to our hook up. A quick change into riding togs and we were off.

The ride back was for the most part rather flat and a moderate pace was the agreed upon order of the day (we wound up averaging a comfortable and easy 16mph). The Veep and I took turns pulling each other but damned if that wind wasn't in our faces nearly the whole way REGARDLESS of the direction we took. Fueling and hydrating went pretty well and I felt strong enough to reel in a couple of riders on some climbs and flats (my type A in action). But the big hill from Mines Road to the top of the park road into Del Valle loomed large in my mind. It's a big climb from bottom to top over about 2 miles and is a regular training ride for many Tri-Valley cyclists. But, 5 1/2 hours into the routine, with only a half hour to go, I could feel the cummulative impact of exercise on dehydration and hunger setting in. So I downed as much water as possible and threw down my last power bar and bit of turkey jerkey in hopes that it would keep my pump primed.

A mile from the hill, I forewarned The Veep that from here on it was everyman for himself and that I was going to go "down within" and focus on nothing but cadence and endurance for the next few miles. The climb did not disappoint my anxiety. It was a gruelling finale to the run/ride. For nearly two miles the hill is unrelenting in its grade--steep. I alternated between grinding it out in 1st gear in the saddle and popping up to 3rd and going out of the saddle. I'm sure I was well into the 170bpm range but carried the hill at an average of 7mph to the much welcomed top. But of course, there was a head wind much of the climb as the approaching front brought in some brisk winds out of the south east. It even knocked 10mph off the descent speed!

Just 6 hours later--4 hours of running and 2 hours of riding-- I was done. To cap it off, I was denied a nap that afternoon in punishment, I'm sure, for being a bit tardy on my return. Still even today I feel pretty good and only a little sore in the knees and quads from the run.

Ouch!

Sunday was a tough day. I had an 18 mile trail run and 20 mile bike ride scheduled. So, I decided to preview the Challenge course by starting at the Del Valle lake trailhead (600') and heading up to Rose Peak (3890'). Why I thought this route was going to be easier than going West to East is beyond me.

In fact, it really sucked. I went from Right to Left on this picture. And it felt that steep too. The first 1:10 I ran probably all of 15 minutes and hiked the rest. Straight up, it felt. And even on the hike-a-run portions I was redlining into anaerobic levels. I reached my 9.2 mile halfway point in 2:20 and I was pretty ragged . The descent back was tough, as well, given the steepness of the pitch. Two miles into my descent back into Del Valle I came up on 3 runners ascending on their through run to Sunol. One was a woman in her late 50's who is running the Western States 100 miler. She had my instant respect. The Western has 18,000 feet in elevation gain over 100 miles. I took some consolation in the fact that she looked as tired as I felt. Bless her heart, though...she thought I was Graham Cooper, winner of last year's Western States--who ran the 100 miles in 18:17. Wow.

I finished up the 18.4 mile run in 3:58. The first 7 miles are a killer and I'm going to have to find a way to slow up and pace them right EVEN ON THE WALK if I'm going to finish all 28 miles with power for the the 35 mile ride. Next week, I get to test out lessons learned as I'll be doing 22 miles the "hard way".

A quick drive back home and a quick bite to eat before finishing up the program with a 20 mile ride. Despite the run, I still had some juice in the tank but fueling the engine proved to be another lesson to consider. I put in a good 17.5mph average pace ride on a simi-hilly route but I could tell I was burning lean. By the time I got home again, I was famished. This despite constant fueling on the run, a quick lunch, and a gel on the 1:10 ride.

I'm now thinking this will be a 5:15-5:30 run and 2:15 ride. This ain't going to be as easy or as fast as I thought.

This coming Sunday is the last big push before I taper off for the Challenge. It'll also give me one more data point to fine tune the run/ride estimate.