Great ride today, got from work to my house in 1 HR 45. Rode some additional miles since I missed the Sunday ride with Mike and Steve. Probably added about 10 miles to my ride doing that.
http://www.gmap-pedometer.com/?r=733644 is the link to what I rode.
I got home before Liz and the boys so that was a very good thing cnsidering I rode the bike.
26.2.07
25.2.07
48 mile ride in Homestead
Check it out guys, I know there is a big or farm trail on parts of the course also. There are alos many many canal roads, near the park I will look into how we can do an all offroad ride.
other ride
One of the future commutes I will do back and forth to work.
http://www.gmap-pedometer.com/?r=729862
Ride on Saturday was just loke the one last Saturday, about 25 miles round trip, only this time we did it in about under 2 hrs averaging about 13-15 mph. Kinda toucg so far on MTB's but we have lots of time left for training.
Mike gets his bike this next week, then I will have to up my pace because he'll be able to fly.
We all had mechanical things squeaking this Saturday, time for checkups.
http://www.gmap-pedometer.com/?r=729862
Ride on Saturday was just loke the one last Saturday, about 25 miles round trip, only this time we did it in about under 2 hrs averaging about 13-15 mph. Kinda toucg so far on MTB's but we have lots of time left for training.
Mike gets his bike this next week, then I will have to up my pace because he'll be able to fly.
We all had mechanical things squeaking this Saturday, time for checkups.
19.2.07
15.2.07
Hillclimb training
Looks like Key Biscayne and Claremont it is.
RE: [LT100Bike] training advice for long climbs ?
Riding a big gear ratio into the wind for an hour is just as good as climbing a
hill for an hour. But, mental determination has to compensate for the absence
of gradient. Also, I think riding a climb 'feels' more rewarding than riding
flats at the same output, so its 'easier' to keep at it.
Hill repeats are great stuff. I have a place to do 5:15 minute repeats at high
effort on a moderate grade. I do most of them seated, but mix it up too - one
standing the whole rep, a couple seated at high tension (big gear ratio), a
couple at high cadence. I think these reps are great climb conditioners,
training (tricking) the body into better performance on long climbs simply by
raising AT and tolerance of discomfort. Usually I prefer to do high intensity
stuff on my own, but these repeats lend themselves to partnered work, too.
Equally strong riders can press one another from the line, and at the top can
take turns saying, "Come on, let's do one more." Or, if your mate is a bit
faster or slower on such a circuit, start the first repeat together and mark the
time gap at the top. 'Handicap' the next start to set up a spirited rep.
In Heaven there are no trainers. People ride outside when its gray and wet and
cold because it still sucks less than the trainer. But, trainers are great too.
I suggest to all that the secret to trainers is session management. Do not do
trainer sessions without purpose and proper stimulus. Have a plan for the whole
session, BEFORE you get on the saddle. Junk miles on a trainer are worse than
useless. A TV in front of you is good, but do not watch a movie or network
programming; they are counter-productive. Forty-five minutes of focused work is
way more beneficial than two hours of "My Cousin Vinny" (Although that is a
great movie.) Road racing videos are inspiring and tend to keep my intensity up
(Phil Liggett commentary as I whup some Euro-ass at the line, or pace a climb
with Lance). Training videos are good. I have "Spinervals" tapes that are
pretty good, ranging in program length and purpose from 45 -120 minutes.
Lots of flatland riders enjoy great success on Leadville climbs. Training for
endurance and force is training for climbs, wherever you do it.
RE: [LT100Bike] training advice for long climbs ?
Riding a big gear ratio into the wind for an hour is just as good as climbing a
hill for an hour. But, mental determination has to compensate for the absence
of gradient. Also, I think riding a climb 'feels' more rewarding than riding
flats at the same output, so its 'easier' to keep at it.
Hill repeats are great stuff. I have a place to do 5:15 minute repeats at high
effort on a moderate grade. I do most of them seated, but mix it up too - one
standing the whole rep, a couple seated at high tension (big gear ratio), a
couple at high cadence. I think these reps are great climb conditioners,
training (tricking) the body into better performance on long climbs simply by
raising AT and tolerance of discomfort. Usually I prefer to do high intensity
stuff on my own, but these repeats lend themselves to partnered work, too.
Equally strong riders can press one another from the line, and at the top can
take turns saying, "Come on, let's do one more." Or, if your mate is a bit
faster or slower on such a circuit, start the first repeat together and mark the
time gap at the top. 'Handicap' the next start to set up a spirited rep.
In Heaven there are no trainers. People ride outside when its gray and wet and
cold because it still sucks less than the trainer. But, trainers are great too.
I suggest to all that the secret to trainers is session management. Do not do
trainer sessions without purpose and proper stimulus. Have a plan for the whole
session, BEFORE you get on the saddle. Junk miles on a trainer are worse than
useless. A TV in front of you is good, but do not watch a movie or network
programming; they are counter-productive. Forty-five minutes of focused work is
way more beneficial than two hours of "My Cousin Vinny" (Although that is a
great movie.) Road racing videos are inspiring and tend to keep my intensity up
(Phil Liggett commentary as I whup some Euro-ass at the line, or pace a climb
with Lance). Training videos are good. I have "Spinervals" tapes that are
pretty good, ranging in program length and purpose from 45 -120 minutes.
Lots of flatland riders enjoy great success on Leadville climbs. Training for
endurance and force is training for climbs, wherever you do it.
course in review
Again from a 28 time rider
Re: [LT100Bike] LT100 course review
Nate:
I'll give it a try, since I just rode the first 50 miles or so last weekend.
(Warning: long email ...)
There are Leadville locals on this list, I think, so they can keep me
honest.
You pretty much got the start: mostly downhill (there's a little uphill
in town, but with the adrenaline, who notices?) You follow the pack
(or the escort, if you're at the front), until what's known as Leadville
Junction. That's where you leave the pavement, and cross what
you called the puddle. It seems there's a puddle and a big group
cluster-flick (er, you know) at the puddle, since it usually rains
like heck the night before. (;o) Last year, I tried to hike-a-bike around
the puddle and the group, but the bushes are worse. Get to the puddle
first, or get in line.
Then you continue, slightly up most of the time, until you join the creek
and head up proper (near an abandoned mine, on the right). You continue
up until what's known as St. Kevins (pronounced Kee-vins), at which
point you more-or-less flatten out. You continue on some cool double-
track until you hit the pavement, and a mini-aid-station. (Last year
was the first time for this mini aid station, but I'm assuming they'll
continue
with it this year.)
You head down on pavement, hitting speeds of perhaps 35 MPH (I'm
going so fast, I don't have much time to check the speedometer!) When
you reach the bottom, just continue on! Up the pavement until you hit
a dirt road to the right. I forget the name of this road, but it heads over
some pass if you stay on it. But you only stay on it perhaps 3-4 miles, then
hang a hard left. Now you get the benefit of not only thin air and a climb,
but lots of loose baby-head and fist-sized rocks. (It's *really* loose and
rocky this year, more than I remember it in the 4 years I've been doing
this.)
It gets better though, near the top of this climb to Sugar loaf. (Wipe
the drewel off your face, here, since there's usually a photographer here!)
After the Sugar loaf climb, you're ready for a big downhill, and the power
lines give it to you. Be careful of hot brakes (I have a front disk now
because
of this and the Columbine descent), other folks, and loose stuff 2/3 of
the way
down. I usually have to try to pass 3 or 4 folks here: little help, since
they usually pass me back later.
You hit pavement again, and head right, past the Fish Hatchery, site
of previous years' aid station, but no more. Keep going. When you're
about 2-3 miles (??) past the hatchery, now heading east, take
a right on a dirt road. This takes you due south, towards the
holy Columbine climb (still 25 miles away). You veer left
off the paved road onto a dirt road (where the cars continue
straight). In about a mile or two you come to the pipe line
aid station. You continue from there along the pipeline road,
turning off of it right before the 3rd (I think) gully. (I missed
this last weekend, after having ridden it at least 3 times before!)
You head over to a local road, with a couple of downhills, one of which
can be treacherous (though short). Coming back, this hill is called the
north face (shameless plug for you-know-who).
On the local road, you continue south again, until a really yucky
looking uphill, which you thankfully avoid by turning west. This
is where you come in the back way to a housing development that
is near twin lakes. You continue on a nice fast (but not too steep) paved
downhill until you reach the highway just in front of twin lakes.
You cross this highway (there will be somebody controlling traffic), and
enter some single track that parallels the highway. You head east on
this until you hit the crushed-gravel trail that crosses the damn. (This
is closed other than race day, for 9-11 reasons.)
The aid station on the other side of the lake. If you're lucky, your
pit crew made it here faster than you from the pipe line. (some don't)
Now you take double track along some pipe line, on private property
(only legally ridable on race day, though many seem to ride it all
the time anyway), and come out on the Columbine Mine road.
You have about 1 or 2 minutes before the suffering begins. As others
have pointed out, the bottom part is some of the hardest climbing (not
counting the very top). I'll let other better rides describe this climb.
For me,
it's about 7 miles or riding and 3 miles of hike a bike. (No kidding, the
first year, I really walked at least 3 miles!) If you're in good shape,
you might do anything from ride the whole thing to ride most of it,
perhaps dismounting in 3 or 4 places.
There's a wrecked tractor about 1/2 way from Twin Lakes to the top,
so watch for it on the left.
About 2-3 miles from the top, the road becomes a torture trail: more or
less 4x4 trail, with ruts that could eat a VW. This always adds to the
fun of no air and a steep climb.
Near the top, you can look left and see the Columbine aid station (about
a mile away?). You actually climb a little above it, then descend to it
about
200 yds or so. WARNING: try not to stay long up here. There ain't no
air! If you ever get to see video of John Stamstead and the first LT100,
he didn't even stop at Columbine: he just rolled in a circle and kept going!
(My hero!)
If you think you might get really cold on the descent from Columbine,
you can leave a drop bag here. (PIT crews are not allowed up here.)
Let the nice folks refill your water, sports drink, get your drop bag,
etc. (They're very nice there! Does anybody remember what
group mans this station each year? I think it's some rescue group?)
Head down, and try to go as fast as you can w/o overheating breaks,
crashing into some really slow person (like me), or going numb in
the hands. If you've dressed warm for the descent, you're likely going
to cook when you hit the bottom: it just gets warmer and warmer.
When you get in the open and head back north again, you'll have
to stop and take clothes off (if you have any extra!).
The return trip is mostly just the reverse. Watch out for north
face: just plan on waking up it (and panting a lot). You're just
about back at pipe line. At this point, you're body is past hurting,
and your brain is trying to talk you into quitting.
To be honest (and it really hurts to be honest in this case), I've never
made it past pipe-line returning, in three attempts. In some fairness,
for one of those attempts, it was raining, with big ol' lightning bolts
coming down. And one of those years was my first, at which time
I was lucky I made it 50 miles let alone 100 miles (I was completely
unprepared for how hard it was.)
Re: [LT100Bike] LT100 course review
Nate:
I'll give it a try, since I just rode the first 50 miles or so last weekend.
(Warning: long email ...)
There are Leadville locals on this list, I think, so they can keep me
honest.
You pretty much got the start: mostly downhill (there's a little uphill
in town, but with the adrenaline, who notices?) You follow the pack
(or the escort, if you're at the front), until what's known as Leadville
Junction. That's where you leave the pavement, and cross what
you called the puddle. It seems there's a puddle and a big group
cluster-flick (er, you know) at the puddle, since it usually rains
like heck the night before. (;o) Last year, I tried to hike-a-bike around
the puddle and the group, but the bushes are worse. Get to the puddle
first, or get in line.
Then you continue, slightly up most of the time, until you join the creek
and head up proper (near an abandoned mine, on the right). You continue
up until what's known as St. Kevins (pronounced Kee-vins), at which
point you more-or-less flatten out. You continue on some cool double-
track until you hit the pavement, and a mini-aid-station. (Last year
was the first time for this mini aid station, but I'm assuming they'll
continue
with it this year.)
You head down on pavement, hitting speeds of perhaps 35 MPH (I'm
going so fast, I don't have much time to check the speedometer!) When
you reach the bottom, just continue on! Up the pavement until you hit
a dirt road to the right. I forget the name of this road, but it heads over
some pass if you stay on it. But you only stay on it perhaps 3-4 miles, then
hang a hard left. Now you get the benefit of not only thin air and a climb,
but lots of loose baby-head and fist-sized rocks. (It's *really* loose and
rocky this year, more than I remember it in the 4 years I've been doing
this.)
It gets better though, near the top of this climb to Sugar loaf. (Wipe
the drewel off your face, here, since there's usually a photographer here!)
After the Sugar loaf climb, you're ready for a big downhill, and the power
lines give it to you. Be careful of hot brakes (I have a front disk now
because
of this and the Columbine descent), other folks, and loose stuff 2/3 of
the way
down. I usually have to try to pass 3 or 4 folks here: little help, since
they usually pass me back later.
You hit pavement again, and head right, past the Fish Hatchery, site
of previous years' aid station, but no more. Keep going. When you're
about 2-3 miles (??) past the hatchery, now heading east, take
a right on a dirt road. This takes you due south, towards the
holy Columbine climb (still 25 miles away). You veer left
off the paved road onto a dirt road (where the cars continue
straight). In about a mile or two you come to the pipe line
aid station. You continue from there along the pipeline road,
turning off of it right before the 3rd (I think) gully. (I missed
this last weekend, after having ridden it at least 3 times before!)
You head over to a local road, with a couple of downhills, one of which
can be treacherous (though short). Coming back, this hill is called the
north face (shameless plug for you-know-who).
On the local road, you continue south again, until a really yucky
looking uphill, which you thankfully avoid by turning west. This
is where you come in the back way to a housing development that
is near twin lakes. You continue on a nice fast (but not too steep) paved
downhill until you reach the highway just in front of twin lakes.
You cross this highway (there will be somebody controlling traffic), and
enter some single track that parallels the highway. You head east on
this until you hit the crushed-gravel trail that crosses the damn. (This
is closed other than race day, for 9-11 reasons.)
The aid station on the other side of the lake. If you're lucky, your
pit crew made it here faster than you from the pipe line. (some don't)
Now you take double track along some pipe line, on private property
(only legally ridable on race day, though many seem to ride it all
the time anyway), and come out on the Columbine Mine road.
You have about 1 or 2 minutes before the suffering begins. As others
have pointed out, the bottom part is some of the hardest climbing (not
counting the very top). I'll let other better rides describe this climb.
For me,
it's about 7 miles or riding and 3 miles of hike a bike. (No kidding, the
first year, I really walked at least 3 miles!) If you're in good shape,
you might do anything from ride the whole thing to ride most of it,
perhaps dismounting in 3 or 4 places.
There's a wrecked tractor about 1/2 way from Twin Lakes to the top,
so watch for it on the left.
About 2-3 miles from the top, the road becomes a torture trail: more or
less 4x4 trail, with ruts that could eat a VW. This always adds to the
fun of no air and a steep climb.
Near the top, you can look left and see the Columbine aid station (about
a mile away?). You actually climb a little above it, then descend to it
about
200 yds or so. WARNING: try not to stay long up here. There ain't no
air! If you ever get to see video of John Stamstead and the first LT100,
he didn't even stop at Columbine: he just rolled in a circle and kept going!
(My hero!)
If you think you might get really cold on the descent from Columbine,
you can leave a drop bag here. (PIT crews are not allowed up here.)
Let the nice folks refill your water, sports drink, get your drop bag,
etc. (They're very nice there! Does anybody remember what
group mans this station each year? I think it's some rescue group?)
Head down, and try to go as fast as you can w/o overheating breaks,
crashing into some really slow person (like me), or going numb in
the hands. If you've dressed warm for the descent, you're likely going
to cook when you hit the bottom: it just gets warmer and warmer.
When you get in the open and head back north again, you'll have
to stop and take clothes off (if you have any extra!).
The return trip is mostly just the reverse. Watch out for north
face: just plan on waking up it (and panting a lot). You're just
about back at pipe line. At this point, you're body is past hurting,
and your brain is trying to talk you into quitting.
To be honest (and it really hurts to be honest in this case), I've never
made it past pipe-line returning, in three attempts. In some fairness,
for one of those attempts, it was raining, with big ol' lightning bolts
coming down. And one of those years was my first, at which time
I was lucky I made it 50 miles let alone 100 miles (I was completely
unprepared for how hard it was.)
Nutrition info from a 28th time rider
RE: [LT100Bike] eating real food?
Nate- I've tried both systems. Real food and then E-Caps products. I'm
very new to the sport of cycling but have some experience with ultrarunning.
When I first started ultrarunning I was having lots of stomach problems. I
was trying to eat gel products, energy drinks and real food. In my first
five 50 mile runs I threw up in every event more than once. I heard about
the E-Caps products and decided to give them a try.
I switched to a sustained energy, hammer gel, water and enduralytes before
the Western States 100 mile run. For the first time ever in an ultra run I
didn't throw up. I had energy for the entire run and finished well.
Here is what I've noticed. My body can take 300-400 calories per hour. The
harder the effort the less I can digest. When you work hard the blood is in
the muscles and can't help the stomach with digestion. The hotter the
weather the less I can digest. If the food is solid "real" I can only
digest around 200 calories. I can take in more calories if eaten in small
amounts every 5-10 minutes. Rather than chug a whole sustained energy mixed
with hammer gel, I take a swallow every 10 minutes followed by some water
from my pack. Spreading the calories out over time allows the stomach to
process more food.
The few times when I have eaten solid food in endurance events, I notice
that if I chew the food very, very well it makes a big difference. It also
makes a big difference for me If I eat little bit all day rather than a
whole PBJ at once.
If you get to the point where your stomach is upset, you don't have any
energy and your race is suffering it's best to throw up if you have the
urge. Don't fight it. You will feel better immediately. Slow your pace
for a little bit, take in some Hammer Gel or Sprite and you will feel
better.
These are my experiences from running. I haven't had any stomach problems
on a bike yet. I did the Brian Head 50 mile event in 4:24 and will be at
Leadville for my first attempt at a 100. Should be fun.
Nate- I've tried both systems. Real food and then E-Caps products. I'm
very new to the sport of cycling but have some experience with ultrarunning.
When I first started ultrarunning I was having lots of stomach problems. I
was trying to eat gel products, energy drinks and real food. In my first
five 50 mile runs I threw up in every event more than once. I heard about
the E-Caps products and decided to give them a try.
I switched to a sustained energy, hammer gel, water and enduralytes before
the Western States 100 mile run. For the first time ever in an ultra run I
didn't throw up. I had energy for the entire run and finished well.
Here is what I've noticed. My body can take 300-400 calories per hour. The
harder the effort the less I can digest. When you work hard the blood is in
the muscles and can't help the stomach with digestion. The hotter the
weather the less I can digest. If the food is solid "real" I can only
digest around 200 calories. I can take in more calories if eaten in small
amounts every 5-10 minutes. Rather than chug a whole sustained energy mixed
with hammer gel, I take a swallow every 10 minutes followed by some water
from my pack. Spreading the calories out over time allows the stomach to
process more food.
The few times when I have eaten solid food in endurance events, I notice
that if I chew the food very, very well it makes a big difference. It also
makes a big difference for me If I eat little bit all day rather than a
whole PBJ at once.
If you get to the point where your stomach is upset, you don't have any
energy and your race is suffering it's best to throw up if you have the
urge. Don't fight it. You will feel better immediately. Slow your pace
for a little bit, take in some Hammer Gel or Sprite and you will feel
better.
These are my experiences from running. I haven't had any stomach problems
on a bike yet. I did the Brian Head 50 mile event in 4:24 and will be at
Leadville for my first attempt at a 100. Should be fun.
More good info on the race
This is an update to a post I've done several times over the last
5(OMG!) years. It's free advice, and worth every penny! These are in
addition to some pointers Dean posted a couple weeks ago. My favorite
from his post and one I can personally attest to:
- It's better to quit than to die, but not by much.
====================
I've spent way too many hours thinking about this race, I think it is
an infection. Here are a few tips I try to follow as I ride and race
the course:
- Don't start out too fast, the lead pack will fly out of Leadville
like it were a 20 mile sprint. Now that the single track has been
removed at about mile 14 the only backups you might experience are the
St. Kevins climb and the Powerline descent, worst case these probably
won't cost you more than 3 minutes. Try never to engage your turbo
power; you will pay dearly later in the race.
- The descent down Powerline is very loose and rutted especially near
the bottom. Rains can form very deep ruts. There are always some bad
crashes and flats in here. Even after it gets flat before the stream
crossing there are some potentially deep rain-formed ruts. (RUN AT
LEAST 45PSI!!!)
- Join a paceline once you hit the pavement at the base of the
powerline descent to the gravel pits if you can but stay in your zone.
Get in one on the way back too. You're most likely to encounter a head
wind inbound from TLD to FH (fish hatchery), steel yourself for it and
try drafting as much as possible.
- Just as the long climb begins to Columbine (about 2 miles after TLD)
you'll encounter a long stretch (1/2+ miles) of the steepest sustained
part of the climb. This is just as you enter the trees after going
through the cow pasture. Take it easy and don't push too hard here,
you'll be able to speed up after this section, e.g. from 4 to 6 MPH.
- There is a white piece of tracked mining equipment 1/2 buried on the
left half of the road as you're climbing, you can't miss it. It's
VERY close to the 1/2 waypoint in time between TLD and CM if you're
holding a steady effort.
- There are at least 6 places almost everyone must walk, I plan in
advance to walk these sections and no others:
* 2.5 miles from Columbine right next to a tall silver pipe mining
tripod thing there is about a 100-yard stretch.
* 2 miles from Columbine there is about a 50 yard stretch just as you
turn off the main road to Gold Basin mine; it's loose, rocky and
steep.
* About 1 mile from columbine there is another 50-yard section only a
few studs ride.
* Between TLD and CR just after leaving the pavement there is a very
steep rutted hill, no one rides this. Sometimes called North Face (in
honor of sponsor)
* 1/2 mile later there is another pretty steep but short hill.
* Near the bottom of Powerline there is about a 150-yard section.
- Recover but stay on the gas coming down from CM; you can save 5+
minutes by not coasting.
- There are 3 false summits going up Powerline, at a 9-10 hour overall
pace it takes about an hour to get from FH up Powerline to Sugarloaf
pass.
- It's a 3 mile climb on pavement going back up to St Kevins. When
you leave the pavement after this climb you're an hour or so from the
finish at a 10 hour pace. Get supplies at this point at the mini-aid
station if you're low.
- At a 9-10 hour pace it takes about 25-30 mins to get from Leadville
Junction (RR track crossing) to the finish. It's still about 5 miles!
- Most racers carry way too much equipment. THINK OF THE RACE AS
SEVERAL SHORT ONES. Carry enough to get between aid stations and have
spares there. NORBA rules apply with exceptions, you can accept spares
(even whole wheels) and food at aid stations but you must carry all of
your tools.
- If you're going for speed don't stop at CM (even if you're not don't
linger at this altitude), eat/drink on the flat area near CM and again
about 1/2 way down when there is a little uphill section (it's short
and right after a hairpin turn so eat quickly).
- Give plenty of space to the tandems, they are crazy maniacs who
exhibit little control and even less caution. With gross rig weights
near 400 lbs they can mow you down like a bowling pin.
- HAVE FUN!
5(OMG!) years. It's free advice, and worth every penny! These are in
addition to some pointers Dean posted a couple weeks ago. My favorite
from his post and one I can personally attest to:
- It's better to quit than to die, but not by much.
====================
I've spent way too many hours thinking about this race, I think it is
an infection. Here are a few tips I try to follow as I ride and race
the course:
- Don't start out too fast, the lead pack will fly out of Leadville
like it were a 20 mile sprint. Now that the single track has been
removed at about mile 14 the only backups you might experience are the
St. Kevins climb and the Powerline descent, worst case these probably
won't cost you more than 3 minutes. Try never to engage your turbo
power; you will pay dearly later in the race.
- The descent down Powerline is very loose and rutted especially near
the bottom. Rains can form very deep ruts. There are always some bad
crashes and flats in here. Even after it gets flat before the stream
crossing there are some potentially deep rain-formed ruts. (RUN AT
LEAST 45PSI!!!)
- Join a paceline once you hit the pavement at the base of the
powerline descent to the gravel pits if you can but stay in your zone.
Get in one on the way back too. You're most likely to encounter a head
wind inbound from TLD to FH (fish hatchery), steel yourself for it and
try drafting as much as possible.
- Just as the long climb begins to Columbine (about 2 miles after TLD)
you'll encounter a long stretch (1/2+ miles) of the steepest sustained
part of the climb. This is just as you enter the trees after going
through the cow pasture. Take it easy and don't push too hard here,
you'll be able to speed up after this section, e.g. from 4 to 6 MPH.
- There is a white piece of tracked mining equipment 1/2 buried on the
left half of the road as you're climbing, you can't miss it. It's
VERY close to the 1/2 waypoint in time between TLD and CM if you're
holding a steady effort.
- There are at least 6 places almost everyone must walk, I plan in
advance to walk these sections and no others:
* 2.5 miles from Columbine right next to a tall silver pipe mining
tripod thing there is about a 100-yard stretch.
* 2 miles from Columbine there is about a 50 yard stretch just as you
turn off the main road to Gold Basin mine; it's loose, rocky and
steep.
* About 1 mile from columbine there is another 50-yard section only a
few studs ride.
* Between TLD and CR just after leaving the pavement there is a very
steep rutted hill, no one rides this. Sometimes called North Face (in
honor of sponsor)
* 1/2 mile later there is another pretty steep but short hill.
* Near the bottom of Powerline there is about a 150-yard section.
- Recover but stay on the gas coming down from CM; you can save 5+
minutes by not coasting.
- There are 3 false summits going up Powerline, at a 9-10 hour overall
pace it takes about an hour to get from FH up Powerline to Sugarloaf
pass.
- It's a 3 mile climb on pavement going back up to St Kevins. When
you leave the pavement after this climb you're an hour or so from the
finish at a 10 hour pace. Get supplies at this point at the mini-aid
station if you're low.
- At a 9-10 hour pace it takes about 25-30 mins to get from Leadville
Junction (RR track crossing) to the finish. It's still about 5 miles!
- Most racers carry way too much equipment. THINK OF THE RACE AS
SEVERAL SHORT ONES. Carry enough to get between aid stations and have
spares there. NORBA rules apply with exceptions, you can accept spares
(even whole wheels) and food at aid stations but you must carry all of
your tools.
- If you're going for speed don't stop at CM (even if you're not don't
linger at this altitude), eat/drink on the flat area near CM and again
about 1/2 way down when there is a little uphill section (it's short
and right after a hairpin turn so eat quickly).
- Give plenty of space to the tandems, they are crazy maniacs who
exhibit little control and even less caution. With gross rig weights
near 400 lbs they can mow you down like a bowling pin.
- HAVE FUN!
Some tips I found on the LT 100
Mike and Steve I will post here what I find so you can read it here or search on your own. I did not write any of these.
* Never, never, never make eye contact with road kill. Funny one
* Crash out of a race; never race in that jersey again. Superstitious one
Here are some tips and truths I've heard / learned, that I think have value for LT100 racers.
* The shortest distance between two points is a lot of little circles.
* Train harder than you race.
* Hydrate or fail. No exceptions will be granted.
* Bikes and components - strong, light, cheap: pick two.
* Relax.
* Shift your weight around on the bars and saddle.
* Stand up at least once every fifteen minutes.
* Drink at least once every fifteen minutes.
* Travel light.
* Be prepared to deal with hot, cold, wet, dry, windy.
* Pre-ride the course if at all possible (priority to Columbine & Sugarloaf).
* Don't do anything on race day you didn't do in training.
* You can't do twice as much on race day than you ever did in training.
* See and attack the race in sections, not as one daunting beast.
* Be deliberate. Dictate your pace.
* Tell your support people what you're thinking, and listen to them, especially at stations 3, 4 & 5.
* It's all about climbing at altitude. Train for sustained hard effort.
* Top two miles, Columbine climb: stay way right, keep moving.
* Top two miles, Columbine descent: the climbers are too gassed to stay way right. Watch out!
* Lower Powerline descent; stay well inside your envelope.
* Powerline climb; words fail here, you just gotta get it done.
* Bite off more time/effort than you can chew on at least one training ride. Time in cycling hell is golden experience.
* Visualize and believe in what you are going to do. LT100 can smell fear.
* Don't mash. Spin.
* Eat comfortable food.
* In the heat of the day, squirt some water on your head and the back of your neck.
* It's better to quit than to die, but not by much.
* Never, never, never make eye contact with road kill. Funny one
* Crash out of a race; never race in that jersey again. Superstitious one
Here are some tips and truths I've heard / learned, that I think have value for LT100 racers.
* The shortest distance between two points is a lot of little circles.
* Train harder than you race.
* Hydrate or fail. No exceptions will be granted.
* Bikes and components - strong, light, cheap: pick two.
* Relax.
* Shift your weight around on the bars and saddle.
* Stand up at least once every fifteen minutes.
* Drink at least once every fifteen minutes.
* Travel light.
* Be prepared to deal with hot, cold, wet, dry, windy.
* Pre-ride the course if at all possible (priority to Columbine & Sugarloaf).
* Don't do anything on race day you didn't do in training.
* You can't do twice as much on race day than you ever did in training.
* See and attack the race in sections, not as one daunting beast.
* Be deliberate. Dictate your pace.
* Tell your support people what you're thinking, and listen to them, especially at stations 3, 4 & 5.
* It's all about climbing at altitude. Train for sustained hard effort.
* Top two miles, Columbine climb: stay way right, keep moving.
* Top two miles, Columbine descent: the climbers are too gassed to stay way right. Watch out!
* Lower Powerline descent; stay well inside your envelope.
* Powerline climb; words fail here, you just gotta get it done.
* Bite off more time/effort than you can chew on at least one training ride. Time in cycling hell is golden experience.
* Visualize and believe in what you are going to do. LT100 can smell fear.
* Don't mash. Spin.
* Eat comfortable food.
* In the heat of the day, squirt some water on your head and the back of your neck.
* It's better to quit than to die, but not by much.
13.2.07
Leadville here we come!
I signed up for a lottery to be in the LT100 or the Leadville 100 Mountain Bike Race. It is in Leadville Colorado in August. I really didn't think it would happen but it was a great excuse to buy the bike I wanted etc.. Well, after some interesting calls and a week later I found out that I got in, and so did Mike and Steve O. We will be training like mad for one of the most grueling races in the US the highest altitude Mountain Bike race in the US. I heard that Lance and Floyd Landis would be there, seems like Lance is waffling a bit but Floyd may still be in. That would be awesome just to meet those guys. Here is the race profile below. 14,400 feet of climbing between 9600ft altitude and 12600. I am so psyched up about this.
First the skyview top right is start and finish line, to the closest point being the peak at 12600 ft.
First the skyview top right is start and finish line, to the closest point being the peak at 12600 ft.
9.2.07
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