May 16, 2013

Mitchell Readiness Check

By aaronwest

mitchell highest peak

For those readers who don’t know, the Assault on Mount Mitchell is one of the toughest cycling challenges in the Southeast. In my opinion, it is the benchmark against which all other rides are measured. It is our local rite of passage. It is my A event, the one I want to complete every year. Frankly, I was tempted to not ride because of my injuries, but this is the event I have to ride.

The ride begins in downtown Spartanburg. It ends 102 miles away at the top of Mount Mitchell, the highest point in the eastern United States. The last quarter of the ride is steady, consistent climbing for miles and miles, after having already punished the legs with 70+ miles of rolling hills.

Here is a visual PDF map of the route.

Here’s where I am:

Fitness:

Somehow I have managed to ride 699 miles this year, most of which have been over the last two months. I also squeezed in maybe a few hundred towards the end of last year before shutting down to recuperate. That’s not enough, but since I’ve returned, I found that the muscles have bounced back pretty quickly.

The last two weekend rides proved to be good tests. I rode with people who have trained a lot harder than I have. While I had trouble keeping up at their level of fitness, I was at least able to mostly hang on. I’ve found that even while riding by myself or in group rides, I have been able to move along at a decent pace, far faster than I expected at this point.

The lack of cardio training, however, is easily apparent. I have not done a single interval or anything like it all year. When I push too hard, I get winded. I’ve found myself with my mouth open and gasping during difficult stretches of road. This will catch up with me on Monday.

Climbing:

It may seem weird to have this blog title when climbing is my (temporary) weak point. Because of my lack of cardio and the injury, I simply don’t have the legs and heart for serious climbing. When the road turns steep, my pace slows dramatically. Gravity hurts right now.

The only real tests of my climbing ability were on Assault on the Carolinas and a Brevard trip the weekend after. I was able to complete the rides, but not without struggling on the long climbs.

Many say that the time it takes to get from Spartanburg to Marion (mile 76) is the same as it will from Marion to Mitchell (mile 102). For me, that probably won’t be true. I could see myself getting to Marion in 4 hours if I find a good group. It could then take me 5 or longer to get the rest of the way. Climbing will not come easy.

Injuries:

The injuries this year have been severe. I’m still nursing the broken hip, which is probably around 65-70% right now. Occasionally it will get sore during rides. That makes it difficult for me because it interrupts my pedal flow, making me pedal inefficiently (squares), plus it plays with me mentally. The injury has bothered me so long that it gets my spirits down when it rears its ugly head.

It always hurts after big rides, and I generally need a good bit of recovery time in between. The harder the ride, the more time I need. After a few days, it calms down and feels better.

That means that this week I will need an extra long taper period. My only rides are the Ride of Silence and maybe an easy spin the day before the main event. I’ll have to be careful not to cause any excess soreness, while still keeping the muscles loose and warm.

I also have a broken rib, but it has healed enough that it is not really a factor. The only time it bothers me while riding is on long descents. Fortunately (or unfortunately) I won’t have to deal with those on the Assault.

Weight:

My lowest weight during offseason training was 148. With the injury layoff, the weight came back fast. I reached 161 before I was able to resume training again. Since then I’ve been teetering between 156-158, which is close to the same weight for my first Assault, and a little heavier than last year. All in all, I’m not in terrible shape here.

My Projection:

There is a chance I will not finish the ride this year. I’ll be smart about it. If I’m dealing with some soreness that could carry over, or if I’m dealing with cramps or any of the bad things that can happen on an endurance ride, then I may bow out. Knowing me, it would have to be a pretty big problem before I call it quits.

If I am able to ride the way I want, then I am predicting a finish in 9 hours. That said, I will not be thinking about time in the slightest. If I need a break, I will not hesitate to stop. This year, just finishing is the goal no matter how long it takes.

Hopefully this will be me again.

Hopefully this will be me again.

15 comments   |  tags: | posted in Blog

May 13, 2013

Tour de Midlands, 2013, Lexington, SC

By aaronwest
Lake Murray Dam

After all the harsh weather we’ve been dealing with, it was not comforting to see rain on the forecast for another Saturday. There was a lot of chatter in the days leading up to the event, but fortunately when we woke up that morning, there was hardly a rain cloud in the sky. It would be a day of ideal cycling weather.

This was the Tour de Midlands, one of my favorite rides in the area. I have fond memories of being a destroyer last year with a 21.5 average on the century route (ahem, with a lot of help). My expectations were far below that this year, just wanting to finish the 70-mile route respectably as my last tune-up before Mitchell.

There were plenty of familiar faces for the metric route. Jack Daniel and Kevin Lundy are good friends and strong cyclists. I decided I would try and hang with them as long as possible, but if things were getting tough, I wouldn’t hesitate to back off and either ride solo or with a slower group. I’m not in the same shape as last year, and don’t want to burn myself out.

As the three of us rolled out, we collected a large group of riders. As we crossed the Lake Murray Dam, we must have had somewhere around 20-25 riders, all pedaling together in a single paceline. That group thinned somewhat as we traversed through the hills along the eastern edge of Lake Murray. I was almost a casualty during that section, at some times hanging on for dear life.

On this day, I found that when I got to the front, I wanted to do my share and pull the group, forgetting that I’m still riding into shape. As we navigated some tough hills, I found myself at the front more often than expected. One problem is I tend to not slow the pace. That’s more me just being considerate to the rest of the group. I know it’s frustrating to get someone up front that slows everyone down.

I pulled us up a particularly challenging hill. As I saw my heart rate creep up, my legs felt like they were turning to putty. I nearly cracked on one hill. When I backed off to the rear, I felt much better. Then we were stopped at a light, and somehow when we resumed, I found myself near the front yet again. Ugh! Again, I nearly cracked on the pull, and had to back off. After a few other short pulls, I realized that I was doing myself no favors here, and went into wheelsucker mode.

I was on wheelsuck duty in our tight group.

I was on wheelsuck duty in our strong group.

When we wheeled through the town of Chapin, the group was around 7-people, and it stayed that way for the majority of the day. It was a fantastic group! Kevin, Jack, Doug and Mike did most of the work up front. There was one instance where I was up front again, but the pace slowed considerably. The rider behind me politely nudged me to the left, giving me a break, and getting the group back at their accustomed brisk pace.

At mile 58, I was nearly done. After a couple minutes of quick refueling at a rest stop, the guys were ready to go. Knowing that I was in danger of bonking, and was already riding harder than I intended, I let them go. As much as I enjoy the company and the quicker pace, it was in my best interest to ride the rest of the way solo.

The last several miles are through some hilly sections of Lexington. As I navigated the up and down rolling hills of Windmill Road, I knew there was no way I would have been able to stick with the group. By bowing out early, I saved myself the embarrassment of being dropped.

By the time I rolled in solo, it was a gorgeous, sunny, 80-degrees. I was exhausted as I sat down to some BBQ, but still felt a sense of accomplishment after having passed another test. I’m ready to tackle the big one next week.

Strava GPS

IMAGE GALLERY

6 comments   |  tags: , , , , , | posted in Rides

May 10, 2013

Strong Legs, Weak Bones

By aaronwest

First, let me get the good news out of the way. My recovery is going well, and the doctor cleared me for Mitchell. Fitness is snapping back, and I’m even relatively optimistic that I can do well. I will not be riding with a time in mind, but I think that based on my recent performances, I could do better than I hoped. Most likely I will be within the 8-10 hour range — slower than last year, but pretty strong given my recent injury battles.

We finally got the results from my bone scan. I suspected my bone density to be on the low side, but it still came in well below my expectations. According to the test, both of my femurs are in the osteopenic range. That means that if not improved, this condition could eventually develop into osteoporosis. As my doctor put it, this changes the dialog for the last several months. This was likely the underlying cause of the injuries, and also the likely culprit for some of the pain I endured during the recovery.

I have to give a shout to Hill Junkie and all my doctor friends who pushed me towards getting a bone scan. I had asked for one in the past, but it took some persistence to get the doctors to order the test.

The question is, what caused this? It is not normal for someone my age to lose bone density. I brushed off my laptop, and did some not-very-scientific internet diagnostics last night. Here are my conclusions:

1. No Weight Bearing Exercises. Cycling may be great exercise, but it is not great for bone strength. The doctor suggested running, walking or weightlifting. A friend suggested jumprope. I’ll be doing nothing at least for the next couple months while the hip continues to recover.

2. Diet Cola. My last remaining vice is that I drink way too many diet soft drinks. My daily routine is one in the morning, one at lunch, and sometimes one in the afternoon. If I’m feeling particularly sluggish, I’ll have one before I ride the bike. The average is probably 2-3 a day, which some recent studies have said can lead to hip deterioration. That’s a warning sign if I’ve ever heard one.

3. Thyroid Issues. A good friend of mine encouraged me to check some levels in my thyroid. I have had thyroid issues in the past, so this is a distinct possibility.

The next step is more diagnostics, and probably more supplements. I’ll be working again with my family doctor to determine my needs. There’s a chance I’ll need to see an endocrinologist.

The good news is that I caught this early. If this was a problem that went unnoticed, I would have a tough time when I turn 70.

In the meantime, I’ll continue riding my bike.

18 comments   |  tags: , , , , , | posted in Injury

May 5, 2013

Tour de Cure, 2013, Little Mountain, SC

By aaronwest
All the teams and "red riders" ready to ride.

When I chose Tour de Cure for my first century of the year, I expected it would be a glorious sunny day in early May. Not only was it for a good cause (which was my primary reason for riding), but it would be the best opportunity for an easy and enjoyable century.

That didn’t happen. Although the calendar said May 4th, it felt like February 4th in the southeast. I’m not complaining, as some people had it a lot worse (Tour de Cashiers, 3 State 3 Mountain had some of the ugliest conditions imaginable), but it made for a far more challenging ride than I had expected.

The ride started at 7:30 AM under cloudy skies, in the midst of swirling, heavy winds. Base layers and warmers were on order. I rode for Team Doctor’s Care and Team Sandroid (BCBS). After a number of photo opportunities, all the teams massed together at the starting line, itching to pedal. Many of the participants were “red riders,” people riding with diabetes. We were encouraged to cheer them on when we encountered them in their distinct, red jerseys. Glad to.

I found a few familiar faces from the Tri-Cities weekday rides — Jack, Ricky, Wes, Julie, Dave, and 15-year old Russ from FACT. Most had been training all winter long for Mitchell, so they were in far better shape than I was, but they were good riders and great people. Although I wasn’t sure I could hang with them all day, I appreciated the company.

Drafting off Wes and Julie in the early pack.

Drafting off Wes and Julie in the early pack.

The headwind was relentless. Even though I was on wheelsucker duty, it gave me fits. There were a couple occasions where we would be riding along comfortable, when all of a sudden a gust would smack us in the face. It felt like we were instantly stopped in our tracks. Other times when it wasn’t in our face, it was at our side. At one point, the wind made my bike veer at least a couple feet to the left. We had to be careful to maintain our position and not wobble too much — not easy for someone with marginal fitness and a cracked rib.

Getting frustrated by the constant headwind, Wes wished out loud for a tailwind later. Oh no, I joked. You just cursed us. Days like this never give us a tailwind, although I quietly held out hope.

Despite getting a little tired, I was hanging along fine with the crew. Our average speed was above 20 for most of the early going, then dipped down to 19 as we hit a particularly windy section.

At mile 40, the pace was taking a toll. We hit a hill and a tough headwind at the same time. Ricky was at the front, pushing a big gear to motor his way up. I felt a tightness in my legs, and realized I had reached my limit. I moved to the left to let the rest of the guys pass, as I cracked and fell further behind. They were about 50 feet in front of me by the time I crested. I pushed my weary legs as hard as I could, which wasn’t very hard, but was enough to make up a little distance before giving out again. They rolled away, and I was dropped, riding alone for about 5 miles until the next rest stop.

Fortunately these are good people. They waited for me, and we left together. I heard Jack say that he wanted to make sure I stuck with the group. Appreciate that, Jack. You’re a good man.

Oddly enough, I felt great for the next 30 miles or so. Everyone was getting tired, including me, but I was keeping up without my heart rate spiking too high.

When we approached Lake Monticello, I started to get unglued again. Another hill was my undoing, again with Ricky in front. As the grade turned up, I felt myself drifting backwards. This time Jack stuck with me and gave me a good draft as we crossed the lake. He said he was tired and cracking, but I think part of it was him just watching out for me.

Jack giving me a break from the wind.

Jack giving me a break from the wind.

We regrouped again, still fighting a stiff headwind. As we turned onto Highway 213, our fortunes changed. I felt a gust to the left, and instantly realized the direction it was going. “We’re in business!” I yelled. Julie was in front this time, and she hammered down. It felt awesome for a short while.

After we traveled about 100 feet with the wind at our backs, I realized that there was no way I could stay with this pace. I hung in there for maybe half a mile, pedaling for dear life before I cracked. I fell off the group, at first disappointed, then elated. Alone or not, it felt good to have some help. I could see ahead that Jack had also fallen off from the group. I joked later that his was a sympathy drop.

Even though I was alone and the tailwind didn’t last, I felt terrific. I was maybe 10-15 miles from finishing my first century. At mile 80, 85, and then 95, I still had gas in the tank.

Jack waited with me at the last stop, and then we rode together for a short while until we reached the final climb up Parr Rd. There’s a short section with a 12% grade, which never feels good, either at the end or beginning of a big ride. Jack got ahead of me on the climb, then I passed him later as he slowed down to encourage another rider. Nice job, Mr. Mayor.

While I cannot say it was a terrific day for the elements, any day is a terrific day if you can ride nearly one hundred miles. I’m blessed to have recovered enough from my injuries to complete what turned out to be an extremely challenging event.

Thanks to the Tri-City folks for carrying me most of the way!

Strava GPS Link

IMAGE GALLERY

8 comments   |  tags: , , , , | posted in Rides

May 2, 2013

Return to the Century

By aaronwest

It’s hard to believe that this Saturday will be my first century of the year. Last year I had already ridden 5 centuries by this point, and numerous other difficult climbing rides. My last century was two seasons ago, the Six Gap Century. Last year this would have been just another ride, but this year it means a lot more to me.


While I haven’t ridden close to this volume in awhile, I’m not worried. The last few weeks have been solid. Mileage has increased gradually, but more importantly, the fitness is starting to catch up. The best sign was last Thursday’s group ride. Somehow I found myself in the large front group, with maybe 20 people (not counting the 3-4 superbeasts that dusted everybody). I had to fight to keep up, but I managed to finish with the group at a 20.4 average. Even though I didn’t take a single pull and felt wrecked afterward, my pride was high. The fact that I could hang on speaks volumes.

This Saturday is the Tour de Cure. In all honesty, based on the fitness gains recently, I have been capable of riding a century for a few weeks now. I wanted to wait for this one because it’s a cause that I’ve been fundraising for. From what I can tell, it should be festive and fun, and extremely well organized. Sounds like a good first century to me.

Barring misfortune, I should have no problem riding 100 miles. The question is how fast I should go. I know some of the attendees will be pushing the pedal to the metal. It’ll be tempting to try to ride along with them, but that probably won’t be a smart game for me to play. I’ll find my pace and hopefully a few companions at a similar pace.

After that, my riding season really kicks off. I have another century ride the following weekend, then a taper, then Mount Mitchell. These next two centuries will determine whether I can conquer Mitchell. I’m optimistic, but don’t want to underestimate the toughest ride in the Southeast.

1 comment   |  tags: , | posted in Blog

April 25, 2013

Lake Serenity

By aaronwest

Lake Serenity

First off, thanks to Neil Turner and Dave Proctor for organizing such an event. Thanks to all of my housemates for spoiling the living daylights out of me. I had been struggling with my rib and hip when I arrived, and I was grateful to all for allowing me to rest. There was one time that I volunteered to help cook when I probably had no business doing anything. Jean would hear none of it. “I saw you limping. You sit down.”

As you can see from the pictures below, the cabin was magnificent. It was spacious and comfortable. You would think that it would get crowded with 20 people roaming about, but that was not the case.

Aside from riding, we did a lot of eating, and a lot of visiting. Did I mention eating? I practically ate my weight in carbs. I joked to Neil that this was the only cycling event where you leave with a calorie surplus.

The highlight for me was the campfire. We did not sing Kumbaya, although we joked about it a few times. Instead we made pathetic attempts at cooking Smores. Neil was the only one who really mastered the process. I’ll admit to being the biggest failure. I spent too much time fighting to get my marshmallows off the stick, so they were already cool when I tried to add the chocolate and cracker. Instead of a smore, I had a cold graham cracker with an unmelted bar of chocolate. I tried again with messier results. It still tasted amazing.

I was worried about my injuries, but fortunately there were a number of doctors attending. I got some great advice. All of them suggested that I get a bone scan, and that depending on the results, I may want to run a little bit to keep my bones strong. That will probably be part of the plan.

By Sunday, I was surprisingly more limber. My back had been swollen when I arrived because of the broken rib, but I think the riding loosened it up. In addition to giving me some much needed climbing, this weekend instilled me with a sense of confidence. I may not be all the way recovered, but I can still do the things I love, with a surprising amount of fitness.

We were at Table Rock for last year’s Nealapalooza, where I managed to complete the Strava Climbing Challenge. Last year I was a cougar, eager to climb my heart out, while this year I was was more like a sheep, barely moving around. I have a feeling the beast will be out to play next year.

The Rides
Day 1
Day 2

IMAGE GALLERY

4 comments | posted in Blog, Uncategorized

April 22, 2013

Jump Off Rock

By aaronwest
Props to Jim for giving us this idea for a unique photo.

When I woke up Sunday morning, my hip and especially my back were a little sore. The prior day of riding had taken it’s toll. My first inclination was to rest. After taking my anti-inflammatory and eating a hearty breakfast, I felt better and decided to participate in the easy ride of the day. It would be a 30+ miler with a short climb to Jump Off Rock.

Seven us departed the cabin in shivering, windy temperatures. We began with a steep descent, which we knew would hurt when we returned later. Even though it was bone chilling, it was a refreshing way to start the day.

This was mostly a casual ride, although three of us tended to get out in front. Scott from Simpsonville, and Jim Parker of Lumberton with his speedy Cruzbike were the frontrunners. I stayed with them as much as I could, which was not a problem early as we got warmed up, but would give me headaches later.

Not too much draft behind a Cruzbike.

Not too much draft behind a Cruzbike.

Most of the road was flat and enjoyable until we approached the neighborhood of Laurel Park, not far from Hendersonville. It was there that we started to gain elevation, although very gradually.

After we passed the gated Somersby Parkway (which we initially thought was our turn), the road pitched up to a double digit grade as we climbed up Hebron Road. We turned left at the four way stop, and all of a sudden we were on one of my favorite types of climbing roads. This section of Hebron Road has an easy grade, but is a narrow, winding road, that seems bolted to a mountain ridge. Several times we marveled at the steep drop just off the road.

The remainder of the climb was relatively easy, with a couple steeper sections. We turned onto Laurel Parkway and followed that to the dead end. These were neighborhood roads, not too exciting, but paradise awaited us.

Jump Off Rock Conquered!

Jump Off Rock Conquered!

Jump Off Rock, at about 3,000 feet of elevation, is a local marvel. It affords gorgeous views from all directions. We could see a lot of our favorite climbs, including Pinnacle Mountain, the Blue Ridge Parkway, and a couple people thought they could make out Mount Mitchell in the distance.

I immediately placed my bike along the railing for the conquest picture above. After snapping the photo, Scott grabbed my bike, held it above his head, and told me to quickly take the picture. My heart almost stopped when I realized that a gust of wind could have ended the life of my Cervelo (and emptied my bank account in the process.) I snapped the photo without hesitation, and then beckoned him to put the bike down. However stressful that moment was, the picture came out pretty well.

Thanks Scott for the photo op.

Thanks Scott for the photo op.

We had a relaxing time at the rock, taking our time to enjoy the sights and enjoy each other’s company. It is quite the gem of a vantage point. Scott snooped around and found that the rock protrudes from the hill, most of it unsupported. He said we would be nervous standing there if we could see. I didn’t follow because of my injuries, but I saw some pictures later that made my jaw drop.

The descent was fantastic, and it was again Jim, Scott and I riding together. The rest of the group knew the way back, so we rode as a threesome to the cabin.

There is one stretch of road with time trial writing on the road. That was Jim’s cue to put his Cruz into high gear. Scott jumped behind his wheel and rode easily behind him. I hung on for dear life behind Scott.

As our speed increased, I had a lot more trouble. These were both very strong riders, and I am not yet even close to being in prime form. I hung in there for a few miles before dropping off the back. Not my time yet. They patiently waited for me at the next intersection, dropped me again, and finally we rode back to the cabin together.

The last climb up Lyday Creek Rd was a doozy, as we expected. It was just over a half mile, which ordinarily wouldn’t be too bad, but it was in the way of our post-ride meal. The last pitch was in the 11-12% range, which was a backbreaker (no pun intended), and punctuated what was a much tougher recovery ride than I had expected.

My weary bones held out, and I felt great throughout the ride. I may not be where I was last year, but I’ve improved and expect a smooth recovery.

Strava GPS Link

IMAGE GALLERY

2 comments   |  tags: , , , , , , , | posted in Climbs

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