I figured out why nobody likes to ride with me...

Well Yesterday, I took Josie out for a 58 mile ride (~95km) on my favorite hill training loop. The sad thing is she had no idea what she was in for. The loop begins easy enough the begining of the Griskus loop, followed by a nice decent into Woodbury, followed by a long climb up CT-47 and then some rollers on KettleHollow Rd. followed by a big ass decent then steep ass climb big ass decent on CT109 in to Wahington Depot, a few rollers out to US 202 and then the fun of Flirtation Rd. to Lake Waramaug. The first half of the ride went well. Except for dropping my chain on a flat section of 109 as I snapped a photo for an overseas friend who shall remain nameless. I would speed away on the decents she'd catch back up on the climbs and all went pretty well we covered about 34 miles in 1:50, and then came the ride back. Those big ass decents were now big ass climbs. Josie held up to me for the most part and I decided to spare her the torture of the Morris/ Bethlehem section of the loop, and we just rode back to Middlebury. I decided to that it would be easier just to climb Ben Sherman Hill ( a 2 mile (4k) climb at 7-8% grade.) instead of going and doing the rolling back loop of the Griskus course. We began the climb and things were going pretty well and as I summited I looked over my shoulder to see if she was still on me... no sign of her. I made it back to my car dismounted, expecting her to be about a minute behind...3 minutes later she came in to sight... screaming"What did I ever do to you to deserve that?" Apparently I have a knack for torture, maybe I should go get that coaching cert after all.

Note the look of Agony. Figure if she keeps doing loops like this she'll devestate the competition at Redman. For me I'm just trying to get my legs ready for Providence's hill-olicious-ness. I figure if I can get my bike split down from it's current 2:40-2:45 range I might have a shot at a podium. As soon as May rolls around there will be much more time spent on the bike, and hopefully much death and destruction on the New England Tri Scene, this summer.

Well that's all for me I've got to go make up a week's worth of work in a night.

The Tormentor.

R.D.

How I spent my weekend:

Well my long weekend was well...long.

Saturday I got in a 9mile run grnated I twisted my ankle during it not once but twice...the second time I stopped to make sure I didn't tear anything...I didn't but stretched extra to make sure. My Friend Nicole had a gig at this Resturant in Litchfield so I helped out by recording a few songs, unfortunately they won't load on you tube so I tried to upload one here, but just like you tube it won't up load ARGGGG! at least I have some stills....to check out her work click here

The second annual Freeze Your Beans Ride ended up like the first a 40 miler. Bjoern and I went to the Lake and ended up meeting up with Roadie Greg, we went one loop around the lake then "escaped the wind tunnel" and rode up into Warren. We did a portion of the original Nutmegman Half Iron, before dropping Greg at his home by the lake then Bjoern and I proceeded to do a couple loops before packing it in at 41 miles. Average speed 16.5 miles per hour after a 1 mile continual climb. Next week depending on weather a century ...hopefully there will be no snow ...please...no more ... we've gotten enough for one winter thank you very much.

Monday I helped Bjoern move back in to his apartment before heading to the Y for masters. I managed to get some squats, hyperextensions and corework in before Stef ran me through 4900 yds. I know my swim leg is going to be blazing this year. The bike hopefully better than last year and the run maybe about the same, I always tend to run good on a little rest. Well that's it from me I've got an early morning run on tap.

He's here he' there he's everywhere.
R.D.

Pushed! and the 2nd well ok we're in 09 so I guess third Annual Freeze Your Beans Ride

Well after finding out one of the girls in my history thesis course speaks fluent tri geek, we decided to meet up at the CCSU pool for a swim workout last night.

After deciding to split the lane, and getting the whole" you'll probably lap me spiel" we started on a 500 warm up. Now from what she was telling me pre workout I was expecting her to be 5-10 yards behind...she's a former competitive swimmer so I wasn't expecting to lap her. That entire 500 we were lead swaping. It was going to be a tough night. Now normally my training partner was doing between 2500 and 3500 yards, with my Ironman training I've been pushing 3500-4500 yards, so after we got through the warm up (500 Free on 7:30- 300 kick, 500Pull on 7:30, 5x100 Drill/swim on 1:35, 200 kick) we decided on a main set of 4x500's on 7:00. The first one was pretty fast I did it in 6:45:11 and she was right on my heels coming in at about 6:46-6:47. The second I held a 6:45:71 and she was in a little further behind about a 6:48, 6:50 she decided to warm down and I went on with number 3 pulling a 6:45:61. I flaked after this as Bjoern needed help moving in to his new place so 3500 yards wasn't a bad night.

Come one come all to the Second , well technically Third Annual Freeze Your Beans Ride!

Bjoern, my classmate, and I will be riding at Waramaug this weekend. She's itching to try out her (ugh) Cervelo P2C, Bjoern wants to get on the road and I'm getting tired of rolling solo for hours on end. We'll be leaving from the town beach at about noon....don't know how long we'll roll for but if anyone else is interested in showing up for a few loops the more the merrier. Coffee at DD or Marty's to follow depending on time.

When: Feb 15, 2009 12PM

Where: Lake Waramaug, New Preston, CT leaving the town beach accross from Doc's resturant.

What to bring: Cool weather cycling gear, nutrtional products, essential repair gear, NO SAG vehicle provided, positive attitude and desire to ride for a long time.

Warning Disclaimer ahead!!!!
Disclaimer: This is a loosely organized training ride. It is RIDE AT YOUR OWN RISK!!! Hence if you do something crazy, like ride with no handle bars, try to use a unicycle, play chicken with motorists, or the planets align in the wrong formation and you crash I am not responsible/ liable for any damages/ destruction to person and/or equipment. By showing up you assume the philosophy of Shit happens and will not sue me for anything that goes wrong...plus I really don't have all that much you can sue me for..I mean if you want my ancient laptop make me an offer.

OK Disclaimer Done! In today's sue happy enviroment I have to cover my bases.

Alright that about covers it. Tonight after class I have another pool workout on tap with some lifting. Tomorrow an early morning swim session or Trainer session and an evening run. Friday Masters. Saturday I'll pobably cram in a brick most likely in Middlebury or Wolcott, figure a 30-40 mile ride and a 6-9 mile run depending on road conditions and the ankle. Sunday the above "Freeze your beans off".

That's all from my neck of the woods. Now I've ot to go figure out this online free version of Turbo tax...so I can get my refund.

R.D.

Ironman New Zealand Update: More long rides than last season.

" You can ride wherever you live but nothing will prepare you for the Kona winds." - Al Trautwig on the 2008 Ironman highlight show.

Al I got news for you buddy...ride at Lake Waramaug in winter and you'll be in for an icy prequel.

Today I skipped Mass and after breakfast I made my way up to the Lake for the Second Straight day. As I drove up I could hear the wind blowing...shouldn't be too bad I thought to myself. The temperature was about 45F(7.2C). I threw on an extra long sleeve jersey and my rain jacket to guard against the wind. It was really blowing along the easiest part of the loop, and not in a small annoying normal wind way. At the most unprotected section of the ride I was going sideways and forward, as the wind was blowing me across the yellow line. In my head all I could think about were all those Kona highlights I watched growing up. All the stories of people being blown off bikes or blown sideways or being in the low gears spinning their legs going nowhere rang true. "Riding in shit like this builds toughness" I muttered to myself as I pushed along. For as brutal as the wind was approaching the state park, it shot me out like a cannon on the otherside of the lake. Barely pedaling going 20mph(32km/h) and for 9 laps, 70 miles (112km) or 4:14 min I rode my loops. A lot of runners were out and a couple more cyclists, but no one was doing near the mileage I was. I felt bad for one guy who rode for a mile into the wind, said "Fuck this" and rode back to his car. On one of my loops I had a Lt. Dan moment cussing at the wind asking it this was all it had, as my bike was going more of a left to right instead of a forward direction. I had initally planned to go 10 loops or 77 miles but as I completed loop number 9 it was already 4:40PM and I didn't want to be riding into the dark ( although I kick myself now because I had another 20 minutes of daylight.) Despite not being the distance I wanted I reflected alot as I rode. I had gotten more long rides in than I had last year. 2x 70 milers instead of the one last Jan. Part of me reflected on the injury, it has been a blessing and a curse., but probably more of the former. Had I been able to run more I would have focused on that, and let the bike collect dust, instead I have been forced to become a better rider, I have had to devote time to cycling to stand a chance, and instead of seeing it as work I'm actually starting to enjoy being in the saddle. For the first time since childhood I really enjoy going out and riding, and this summer I'm expecting some more improvement in the few races that will grace the reign of terror. But for right now I have 140.6 miles ( 226.2km) awaiting me on March 7 and I'm feeling pretty confident, just need to get a couple of long runs in to make sure.

Windblown Warrior
R.D.

Liberation! Ironman New Zealnd Update: Race numer in.

Today I rode 40 miles and for the first time in 3 weeks let my running shoes hit the pavement for a good 6 miles. The ride went pretty well although I averaged .2 mph slower than my 70 miler last week. Maybe it's because I didn't fuel properly but I couldn't feel it. Regardless the ride portion went well.

The run, well once I got over all the crap about " when you tendon snaps it's going to feel like someone hit you in the back of the leg and then unbearable pain!" I stretched out and start jogging. I took my run out very conservative as I ran the route of the original Nutmeg State Half Iron Run leg. I had to be going 9-10 min. mile pace keenly aware of any sort of pressure on my left leg. For awhile I looked down at my right leg, it seem to be just going along for the ride while my left leg was taking all the abuse...regardless I'll worry about that as my strength returns. As I shuffled along into the darkness, part of me thought about how much I had taken running for granted. It was something I could always just sort of do...well ok I'm not Prefontaine, or Rodgers Rop but I do alright..and except for this little bump and a case of Wrong F**king shoes in High School I've pretty much been injury free. I finished my little 6-7 miler in about 58 minutes, slow but no pain, or increased inflamation in my leg was a good sign. Tonight ice, stretch somemore, anti-inflamatories, and triggerpoint...then try again on Monday night another 6-7 miler at CCSU. It felt good to run again and hopefully it will stay that way.

R.D.

Also on a sort of related note my race number for the Ironman is in I'll be sporting number 122. Part of me is kinda glad for this it seems whenever I wear number 22 or 23 I always have a good race.

Long Day in the saddle

Well today it was actually warm 40F (4C) so I skipped church and went up to Lake Waramaug and got some much needed time out side on the Stomper. Let's face it bikes are not meant to be kept indoors and hooked up on trainers they are meant to be taken out and ridden and ridden hard..and that's what happend today. My ride went on without much drama, although it didn't seem like it was off to a good start...about 2 miles in while slowing up to let a car pass my back wheel hit an icy patch and started into the death wobble...how I kept the bike up right I have no clue but I did, I didn't crash and kept going...for 69 more miles. 71 miles ( 113.6 km) in 4 hours at the average speed of 17.7 miles per hour ( 28.32 kmh). The ride was better than I hoped for especially with all that's happended in the last month injury wise, speaking of that it's almost healed...and the stretching, and moderate exercise routine has helpped it. ( ok so I was doing most of the exercises at body weight since I haven't been able to get to the weight room..but even just the motions have helpped.) Also I managed to get a good deal on a value pack of Sharkies and gallon bottle of gatorade so I'll have fuel for the next week. But regardless, if nothing else I know my leg will survive the swim and bike portion so all I have to do is ease back into running and I should be good to go. This week they're talking snow on Tuesday...and a lot of it...but next weekend looks to be about as warm as it was today so if I can get a few more good days on the road I'm confident that I'll set a PR on my bike leg. Getting this ride in really helpped boost my morale because for a while it looked as if I might not be able to get the bike training I wanted for this race in.

Feeling Stoked.

Longest Ride since the Ironman

Yesterday I got in a 70.99 mile ( 113.5k) ride my longest since a little race I did way back in March. I managed to average 17.4mph not blazing but I'll take it, and all of this was in spite of a 30 min. rain delay. I started on my usual route and the skies were clear blue in Middlebury and Woodbury, I noticed some clouds in the distance but figured what the hell, it's not supposed to rain today. Things went well for the first 12 miles, but as I ascended into Washington the skies got darker and darker. Finally when I turned onto 109 the skies opened, ok I thought it's raining tough shit...then as I got into Washington Depot, thunder started and where there's thunder there's lightning I saw a Volunteer fireman lazily walking into the fire house across the road I decided that might be a good place to wait out the storm.. So I crossed and asked if I could wait it out. After getting the Ok I spent about a half hour watching the skies and a Group of Washington's bravest prep their newest apparatus for a parade/carnival/beerfest in Winsted. If you want to miss a rant on an obscure 70's TV show please scroll past the section in italics.

If any one here is a 70's child or happended to be channel surfing and saw it on TV Land I think I found the offspring of Squad 51 from the TV show "Emergency"

Daddy?

Baby?

Alright so maybe Washington's Rescue 1 doesn't exactly look like Squad 51 , for starters it looks like it's a early 90's model Ford where as Squad 51 was a 70's Dodge, but maybe it was the result of a fling with 80's Ford Ambulance. Irregardless, when I saw the guys loading the heavy equipment into this sucker that's what came to mind. Yes, I know my mind is a scary place.....

Alright back to the cycling. After about a half an hour and a couple of lightning strikes the sky began to clear and the rain lightened up so I remounted and continued to the lake. After a near death experience on Flirtation road, god I hate that blind stop sign, I did 3 loops around Lake Waramaug. I had 3 water bottles with me so fluids weren't a problem, and I figured some flat land work would up my average speed and allow me to work my aero position,it's a good loop to refuel on, as there is very little traffic, and no gear mashing climbs. After the "easy" part it was back to reality As I got up Flirtation Rd. and across 202 I realized I had to pee, ( I don't "let if fly" on training rides in which I don't have a clean pair of undershorts waiting in the car.) shit the little dinner is closed, the Fire Department is in Winsted , the hardware store will probably make me buy something.... I then remembered about Marty's Cafe in the Center of town, it was a little out of the way, but they had to have a bathroom. So I made it to Marty's did my thing and got back on the road. ( also the prices look fairly reasonable, Claire if you're coming up for a "freeze your beans 50 miler" I found a coffee shop that's closer than the Litchfield Dunkin Donuts.) Needless to say the rest of the ride went pretty smoothly, climb, climb, descend, climb into Morris, cuss out farmers who built this town on top of a hill....descend into Bethlehem, Woodbury, do the back portion of the Griskus tri loop like always. I looked at my watch as I got back on to Route 64 I had wanted to get an 80 miler in but once I saw it was about 6:45PM I decided I didn't want to do my quick run in the dark. So I called it quits after roughly 71 miles in the saddle. After a quick shoe change and putting the Stomper in the back of my car, I did the Griskus Tri run loop for a nice 3.5 mile (5.6k) run. It was hardly on world record pace, but I got it done in about 29 min. So that was Saturday,.

Today I have just a long run on tap. I get paid this week and despite everything I need a new pair of Trainers so I'm biting the bullet and investing in a set, I figure I'll buy another set in December because I'll definitely put the miles on them. Well that's all from my neck of the woods.

R.D.

The long and short.....

Well Today was pegged to be a long day, but confusion, a NDE involving me speeding through a light changing to RED and then the guy I cut off pulling me over and cussing me out..luckily that's all that it turned out to be becuase of the massive line of traffic behind him. Now seriously, I get pissed when I get cut off but I murmur my cusses to myself or to the windshield and carry on with my day....somehow in the grand scheme of things pulling the guy who cut me off over and beating the shit out of him isn't going to help anything....irregardless..I was at fault an deserved it.

So that led to me decideing to cut my ride plans short....after all if I couldn't focus at a traffic signal driving a 2000lbs car. There was no way I was going to trust myself going out for 4 hours 0n a 15lbs. bike getting fatigued and make stupid mistakes that could get me killed...dying at 23 is not in my game plan...unless of course it's after my heart explodes making up the 15 min swim gap on the pros and winning the Hawaii Ironman outright.....then I guess that's a good trade off.
Any way, I decided to drive up to Central to cash in some books only to find the bookstore had just closed...arrg...so I drove to Central Wheel to pick up some Shot Bloks ( sadly 2 packs I bought were hard as a rock.) and price out an Ultegra Cassette...it was $100 probike kit is offering the same at $50 but the shipping would kill me getting it from the UK... I'll check Newington on Monday, because they accept Trek Card and I need to conserve as much money as possible for Eagleman. After picking up my crap from Central Wheel..I drove out to the Lake and did 3 loops at ungodly time trial speed...if I wasn't going long then I was going hard. I did about 23 miles averaging the not too shabby pace of 20.8 mph...if I can hold that shit at Eagleman Kona might..might be a possibility.....but I digress. I did a quick shoe change and ran a loop of the lake, getting about 7.75 miles underfoot. While it wasn't the long day I was hoping for, but I felt rejuvinated at the end of it. Seriously for all the crap that's hit the fan in the last month, the stress motherlode that was finals week...shit got to email Dr. Adams my Anthro paper....even though she never responded to my emails...I seriously think I sent them to the wrong person, and now some Econ Professor is like "who the Hell is Rob and why is he emailing me?" In any case that was Saturday.
R.D.

The Bitch Stomper Rides Again!

That's right for the first time in nearly three weeks, I put the rubber to the asphalt. While the ride was nothing impressive, I did manage to get 34 miles ( a little more than 50k) in. The route was my usual circuit of Lake Waramaug with one loop of the pitted back half of the tri course thrown in for good measure ( note I only did one loop, most of the road had been dug up and might be better handled with a mountain bike.). I had debated doing my usual assent into the Depot from Woodbury, but the threat of rain ( which never came) hung in my head so I decided for easier loops of the fairly flat lake. So I just pulled up to the lake, got out the stomper and rode. A few other cyclist were out and enjoying the fine weather, which made tights, toe covers, and long sleeves unnecessary. It was 75 degrees ( tomorrow its supposed to be 55 so I'll most likely have a long sleeve jersey for my assent in to the Depot. Toe Covers and tights optional.) Not much happened other than the fact I was passed by a Clydesdale rider....this sort of hurt my ego...there was no way I was going to get beat by the big man...so it caused me to kick it up a notch....I will say this this dude's legs were all muscle and he held with me and repassed me with ease....seriously this guy was heavy but he was in shape, and he whooped my scrawny ass. So as a warning beware the Clydesdale....because big might also = big and powerful. My legs felt a little tight after the 48 hour sluggfest that was unleashed upon them. I was going to try to do a 7 mile run but after about 3 steps decided to give my legs a breather. As of right now my legs feel a little thrashed but it might be a sign that I need to fuel better and invest in another set of running trainers. Tomorrow debating between a ride/run brick or just a straight up ride or run. I need to start my first draft of my paper, and I'll most likely hit the pool/gym on Monday morning. So all in all, I'm starting to get back into training at fairly moderate volume...part of me wanted to ride longer, but my body was saying 35 miles was quite enough. So essentially I'm at build 1 phase for Eagleman, and with the type of mileage I know I can crankout on the bike I'm confident that I'll be able to scorch my bike splits at the griskus series, and my legs will be well prepared for the infamous triple play week in early July. Now its just a matter of sucking up and getting one day a week doing the Carmichael faster time trial video on the trainer, I know I have base, now I've got to condition my fast twitch fibers as well as hone my pedal stroke and climbing strategys...I want to fly this year.

R.D.

Nobody's Perfect......and training update.

Alright Yes the Giants won the super bowl ( making my week 2 wish come true, " I'll be happy if the only game they win all year is against the Patriots." and fufilling a "deathbed" promise, that the Giants would win another Superbowl in my life time. They had won in 1987, and 1991 but I was a little too young to understand.) Only thing I was unhappy about was Eli getting the MVP it belonged to the defense, the defense carried the team, and Brady had higherQB rating and NO INT's last night....but regardless the Giants won and I am happy....football rant done!

Saturday proved to be fruitless, I only got in about 10 miles on the bike after traversing the State like a mad man.

Sunday....well I got miles in and tried a nutrtional strategy. I intially was going to park in Woodbury and ride up to the lake, but decided to preview my route up, sure enough at the bottom of KettleHollow road there a sand pit, but as I drove a half mile up the road into Washington I noticed the roads were clear ( they use brine instead of sand.) I parked at this litte park at Bee Brook and rode the 4 miles to the lake. I did one regular loop of the lake and on my second loop decided to add in the "lollipop" on Arrowhead Ln. adding an extra mile. On my third loop I did the Sprint tri bike Course, now this was a bad idea. The climbs by the golf club and Farmhouse were bad as usual but the whole flat back section was torn to pieces. Whole sections of road just vanished ( apparently from where they did some mid-winter utility work.) and what pavement there was was covered in a broken asphlat, gravel, sand mix, needless to say I was happy to see the patch of chipseal they put down last summer. so that ended my third loop. I started to ride back to my car and decided Hell I have a good hour of daylight left, and I descedned down CT 109 and KettleHollow rd. into Woodbury. I turned around in the sandpit and then ascended back to Washington Depot and my nicewarm car. I didn't get the 70 miles I was hoping for but 50 is good enough. Also my nutrition plan is a little flawed, I set my watch to go off every 15 min. so I know to take a drink, and every third alarm to eat. Well this is good for a smooth flat road going a constant speed, sadly Connecticut doesn't believe in smooth, flat roads. Around the lake the plan worked pretty well , say for dodging potholes on the backhalf of the sprint course, or fighting the crosswinds on route 45. Climbing on 109 or dodging potholes on the descent down KettleHollow rd. @ 30mph you really can't take your hands off the bars.( and I didn't set up my aero drink, so I was relying completely on bottles.), but it served its purpose which was reminding me to eat and drink.
Sadly there was no running this weekend, but I plan on a nice pre work jog tomorrow, and a night run through da hood with Bjoern on Wednesday. If the weather decides to stay fairly mild I will attempt another long ride/brick on Saturday or Sunday to beat the snot out of my legs one last time before taper. The only thing I worry about is the bike split. I haven't gotten more than a 75 mile ride in so I'm hoping what I learned on that 75 miler / 7 mile brick will be enough. I think Next year I'm going to do Arizona, Cote D' Arlene, or Louisville, something in the summer so I have more time for long rides, although if I like it down there this might become a yearly tradition.
Well that's all I can post for now.

The Guy wearing a vintage Phil Sims Jersey at his desk.
R.D.

Time to kick this pig

While Runner Girl and Angry Runner perform an epic duel in the land of the screaming brats and retirees...I will brave slightly warmer than usual temperatures in order to continue my battle against the clock and mother nature to get in my normally ill fated long ride. The last 4 attempts have been unsucessful for reasons ranging from impedending snow storms/darkness to an obligation to the "Pope" Today will be a relatively short ride....hoping for 50 miles, most likely will get in 30 and a run. Tomorrow will be another attempt at long ride up at the lake, once again racing darkness and snow, which usually doesn't fall or if it does a relatively small amount.....thank God for La Nina, cold as Hell but not as much snow to deal with. If anyone in the greater New England area is interested in riding tomorrow here's the game plan:

Lake Waramaug:
Parking at Town Beach, that little lot on your right at the stop sign right across the street from Doc's Resturant.

Planning on Starting the ride at 12:30PM to be safe...hopefully my priest gives a short homily tomorrow.

Planning on Doing 10-15 loops of the Lake, possible 2 loop run afterward depending on Darkness (Man I really miss summer. When I could finish a ride at 7:30 PM and still have about an hour of daylight left.)

Will I be successful on my 5th attempt? Maybe I should make that a poll.

Well those are my ramblings for the weekend. I will post again on Monday as I contiune to fight
lack of the interweb at the homestead.

Bobbke III.
R.D.

For some odd reason I just cannot get this freaking long ride in.

Well Today was supposed to be devoted to distance a day of just me, The Bitch Stomper and the road around Lake Waramaug. I left early and got to the lake early, only to hear from a group of runners that the shoulder was a little slick. I decided to go and grab more Gatorade and this turned into a nice 20 min. adventure down Route 109 into New Milford. I got back to the lake and started riding at 10am I figured I should be able to get a nice 5 hours in the saddle...right? Wrong. About 15 miles in I get a text and a voicemail...." Hey Bob are you still on for the Boar's Head Festival tonight." oh shit that was this weekend I thought to myself. It is just my luck that I would volunteer to help at my Chuch's largest fundraiser and it would be held on the warmest Sunday in 3 months. I managed to eek out another 15 miles before going home showering and heading to the Shrine. Now the role I was playing in this little end of Christmas music/arts extravaganza was a pope bearer. Pretty much I carry some dude in a pope costume around.

Pretty much in a fashion similar to this. ( Ain't being Catholic great.) It was neat and the guy we had playing the Il Papa was pretty light . If fact it just might become a New Exercise routine: 10 x Standing Pope lifts. ... So it turned out to be a good night. Granted I still need to get a ride in. I decided that if I am scheduled off on Saturday I'm taking the day off, no covering at the last second, no being the good employee, I need to get this ride in before my class imposed taper. My foot is down and any one that has a problem with that can take it up with the Pope.....ok so he wasn't the real Pope but I'm getting this ride in. And I'm serious about it.

Pax

R.D.

What do I have to do to get 100 miles in.

Yesterday's long ride was productive but I'm not sure if it was productive enough. I got in 8 loops of the lake (65 miles), before having to "use the facilities" numb feet, imending darkness, and a rip roaring headache forced me to stop. I got in a good 4 hours in the saddle..so if I can maintain a 16-17 mph pace i'm looking at a 6:30 bike split. On my 5th loop I managed to meet up with Greg, a local cyclists/cycling coach logging 50 miles on his cross bike. Shot the shit told him I was doing an Ironman..asked who I was working with...Told him I was self coached at the moment but I'll probably work with John Hirsch once I have the dinero and get a little more serious...when I don't have this whole school thing going on. Definately talked up John and told me to invest in a power tap when I have the greenbacks. I found out that having a single large back pocket is not as good as having the standard three. Now with the three pockets you can seperate one pocket for powerbars, one pocket for gels, one pocket for EPO syringes, last will and testament, 9mm if riding through the North End of Hartford. Also winter gloves make picking up gel packs near impossible. Also cold weather tends to freeze already rock hard powerbars but irregardless I managed to get adaquate fuel, although this cold weather riding screws with hydration, you need it but you don't feel like you need to drink...it's just a mess. I figure when I get to NZ I'll plan on going through at least 1 gatorade every hour and a bottle of water every 10 miles....pretty much I'll set a base hydration plan and adjust according to the weather. Fuel wise I plan on going through at least 4 gels and 2 powerbars on the bike, which seems about average figure a gel at the 13 and 25 mile mark a bar at the 45 mile and 60 mile mark then gels at the 75 and 90 mile marks. Once again these are base estimates and will be adjusted with hunger and the amount of fluid taken in. I want to be well fueled but I don't want a 15-20 min. T2 time from "quality reading time". Anyhow the loops were uneventful. I spent a good deal of time in the aerobars, but only managed to average 16 mph, which is what I'll probably average in Taupo maybe I might be a little faster due to some "net"downhills but all in all I plan for a comfortable ride and a Macca-esque suffer fest on the run. This weekend looks to be clear and above freezing so I'll probably be back at the lake looking for more punishment....I hope to get all these long rides out of my system before Classes resume late this month. Afterall I won't beable to justfy spending 6 hours on a bike when I've got a 20 page paper on Yasir Arfat's hemroids looming over me. So that's how I spent my weekend on tap for today is a quick trip to the waterbury Y for 3000 yards in the pool before they close for the holiday, maybe a run it's still above freezing otherwise I'll ring in the New year with a trainer ride and year in review blog post before champange and finger foods.

The Lord of the Lake
R.D.

Even the grandest cathedral was built from one small brick.

Ok my workout today was not that impressive a 15 mile bike with a 7.5 mile (1:09) run. The run was at slower than normal pace I ended up picking up a high school aged jogger and shot the shit to make the middle 2 miles go by faster. Also the fact that I was running in the dark with only my little red flasher made things interesting...the only light I had on my way back to where I parked were the highbeams of oncoming traffic. Nashville is back in Tennessee and the reason my brick was cut shorter than planned was because I was shooting the shit with him before he caught his flight...but 15 miles in under and hour isn't that bad ...is it? Tomorrow I have a long ride on tap...I must do at least 12 loops of Lake Waramaug...I need to know if my abused body can handle a century ride. The fact another Nor'Easter could be making land fall ( although I doubt it) means I will probably shoot for an early morning excursion to the lake...hopefully there will be no ice. so yes its do or die time. If I can get in at least 1 100+ mile ride then I know I can tackle the Iron bike with confidence...instead of Massive Cajones and foolish pride. So that's the plan for tomorrow.

The Road Warrior
R.D.

8 on the 28th

Ok so it's not as impressive as Claire's stats but for my first real run in almost a week I'll take it. This morning I woke up at 6:30am and decided to crank out an 8 miler on the black ice coated streets of Wolcott, as my way of giving mother nature the finger. It started out pretty well as the first mile of my runs are on my overly sanded street, and the main roads, (Lyman and route 69) at about the two mile mark I noticed a little more heel slippage than usual and decided to run on the hard packed frozen road sand on the shoulder, afterall even frozen sand has more traction than ice. As I rounded Scovil's dam my nostrils filled with the lovely aroma of fresh road kill and the diesel exhaust fumes of the town sanding trucks getting the roads ready for the morning commute. This pungent mixture would stay in my nose until I reached the center of Boundline Road when I was about half way up a nice little 8% grade burner. If there is one really good thing about my normal 8 mile running route it is there are a lot of hills on the back half. I made it up Boundline and ran past the town cemetery and high school ( the one reason I won't do this loop at night...and no it is not because I think some High school punks will cover me in spray paint.). I ground my way up Beach Rd. and then down Longmeadow back home. I finished in 1:13 not bad considering it was 30 degrees out and I was dodging icy spots, and I haven't run in almost 5 days. Tonight Karas will kick my ass with another diabloical set of swimming torture and tommorrow I will punish my legs for holiday goodies with a long Brick at Lake Waramaug I'm thinking a 56 mile bike with a 16 mile run is in order maybe more on the bike if the weather is nice. Sunday looks to be a good day for a nice long ride but once again weather, road conditions, and temperature will be the factors in any decision to ride outdoors. Well that's it for now.
The Titan of the Tundra
R.D.

50 mile ride....and the Drunken Runner?

Well this weekend was a long one. As I sit at my terminal I am recovering from playing cabbie until 1am. I will start it all with my ride at Waramaug on Saturday.





Sat: Drove out to the Lake with my road bike en tow. It was a balmy 35 degrees, the wind was blowing,the cold was radiating off the snow, as as I pulled out for my first of 6 loops flurries began to fill the air. now the sheltered parts of the lake were enjoyable, houses and trees blocked the wind and the cold, traffic was non existent, the roads were a little wet and salty....man that sounds dirty.... and the use of those wonderful $5.99 foot warmer packers were an investment well spent. Despite the fact I had nice warm tootsies, the fact that a nice snow/ice/rain squall decided to hang over the lake for a good 15 to 20 min. made the roads a little greasy at around the fourth loop., I gutted out two more to get an even 3 hours in the saddle. Average speed was about 16 mph..not bad for risking life and limb ridin' in a winter wonderland. After that it was the mad dash to the grocery store for the X-mas run and weekly staples, as well as my last two gifts.

Sunday: A day of sin and debauchery....Kyrie Eleison......
Ok the Greek for "Lord Have Mercy" was definately in store as the CT Rat Pack descended upon the Mohegan Sun Casino in Uncasville, The day began for me as most Sundays do hitting the snooze button and running late for morning mass. After mass and a quick Dunkin Donuts run it was off to Angry to pick up the motley crew. A quick lunch stop and we were off to the Casino along the rain /melted snow slickened highways of CT...I was jeered for my "grandmaesque- cautious driving style." And this is while they were sober. We arrived at the Casino and immediately made our way to the craps table. Well at first my luck was running sour....within 20 min. I had changed all $50 I had brought with me into chips. Then the luck changed.....Adam(aka Ron Paul for Pres.) got the dice after I crapped out, he brought us back, then after a couple of crappy ..no pun intended... rollers got the dice it was the old man's turn. Now this old guy showed up quietly took the dice and just a hit the zone...and took us along for the ride...seriously you know its good when after 6 rolls they bump the buy in up. Needless to say this guy brought me back from the brink of elimination. Then it was up to Greg and Nashville to keep the Karma train rolling..and roll it did...when we finally cashed out we had all doubled our money. it was then off to the bar to get the already tipsy runner completely smashed. Adam and Nashville decided to go Long Island Iced Tea for Long Island Iced Tea for 3 rounds...and I the designated driver was busted at every opportunity by the waitress...who I think was flirting with me but....I don't know. Anyway it was at this point that someone suggested that we [support the arts] * the brackets indicate words and phrases that have been changed to protect myself from embarrassment.* The others nodded in agreement and who am I to argue with the guys who are giving me gas money. After the bar it was off to find Nashville's lucky slot machine....sadly Angry and I were not so lucky on the slots as Adam who won $80 in one shot....I lost $20 of my hard fought earnings. Nashville and I hit the craps table one more time I broke even winning back the $20 I'd tossed down...Nashville pocketed $45...Adam and Angry standing behind us saying f this s lets go to [the art gallery] the entire time. Well needless to say we went to the [art gallery] and it was a scene of debauchery most...well debauched nature......I was heckled the entire drive to Hartford as I avoided downed trees and slowed for rain slicked curves.....drunken voices in the back chimed " Don't brake on the high way, we'll all die if you brake on the highway." " did you know 95% of all fatal accidents occur in rainstorms and usually kill the sober person in the car." " Do you know the penalty for driving without a renewed registration sticker is 10 years in federal butt rape prison...." , etc..... Well after more drinks and debauchery it was time to get everyone home, after a quick burger/gas/pee run I got Adam home followed by Angry who was vowing to run today....we'll see if he does he was pretty messed up..you know it's bad when you drunk dial your boy scouts, then hauled Nashville back to his parent's place, before heading home knowing that tonight when I step into church my ass will probalby fall down some sinkhole to Hell....because after Last night I'm pretty sure that's where I heading....may god have mercy on my soul as I attempt to purify it with an insane 8 miler tonight, or tomorrow morning at the crack of dawn. We'll see how that plays out. i wil edit this post later to include pictures or the ride...not the debauchery...I'd like to keep my site rated PG-13

The sinful Swimmer
R.D.

Frozen again it Litchfield County.

Today had on tap a 50 miler from Woodbury to Warren and back with a couple of loops of Lake Waramaug thrown in for good measure, Well I got it done despite temperatures hovering at or slightly below 30 degrees. I made it out too the lake with very little difficulty riding at about a 15mph pace. I rode from Mitchell Middle School in Woodbury up Route 47 ( past the ski area, which was covered in snow and and skiers), up Kettle Hollow Rode and a pain in the ass 8% grade up Route 109 in Morris before descending down to Route 47 into Washington Depot before hitting Route 202. I descended down Flirtation Dr. and past a guy getting his mail who stated "put in some miles for both of us." From Flirtation Dr. I got on to Route 45 and did two loops of the lake. Now it was strating to get cold. The head win on the front Half of the lake cut through my jerseys straight down to the base layer. I descended down through New Preston shrivering against the cold New England Weather. On Route 47 I stopped at Bailey's diner to warm up. It was 38 miles in. I grapped a cup of Coffee and bowl of soup to thaw myself out and after some BSing with the staff I was back on the road to get in the last 12 miles. I turned on the Route 109 and began the descent back to Woodbury. I got back on to kettle hollow rd. and flew down to route 47 at an average of 20 mph. When I got toward the ski area the road was blocked by traffic and fire engines...apparnetly someone was a little better at sking than they were at driving. As I tried to get going one of the fire crew shout out " get a move on you're holding up traffic." Now Seriously, riding is not like driving. It's not just like I can take my foot off the brake, put down my cup of coffee and floor it. I have to release the brake, clip in and manuveur around any debris that could slash my tires....well that rant aside. I descened back to the road that had shot me out on to 47 I descended down to the school and added a brief excursion around the cemetery and on to Route 6 before returning to the car. 50.27 miles in 3:39 average speed 14.7 mph. Not a barnburner but for a day when the temperature barely cracked 32 I'll take it. Tomorrow I've got a 20 mile run on tap with Angry...the temperature should hit a tropical 45 degrees.
The Amazing Human Ice Cube.
R.D.

The Freeze Your Tail Off 75

When: This Saturday November 17, 2007 @ 1:30PM ( I have to work and it takes me about an hour to get up there so this is the safest bet.)

Where: Lake Waramaug State Park, Warren CT ( go past the beach club straight until the stop sign. Take a left at the stop sign the park is on the right.

What the ride entails: A multiple loop of the 7.5 mile lake ( about 10 laps bu t if you want to do less its cool It's not an organized event just one of my Ironman trainning rides but hey if i can share the wealth cool.) a possible excursion into the surrounding country side ( depends on traffic and weather)

What to bring: Cold Weather Cycling gear ( wool socks, long sleeves, tights ( optional), gloves, beanie, common sense stuff). Fuel ( gu, hammer gel, sport beans , clif bars, snickers, ham sandwich...what ever keeps you going.) Water, Gatorade, toilet paper (the out houses run out) Helmet, gear to change flats ( no mechanic on site).


Like I said this is a training ride not an official event I have no liability insurance, it just sort of a loose bring you bike and log some miles affair, so if you're looking at winning some sort of jersey, or post race rub down,this is not that kind of ride, it's sort of a kick back, log the miles and enjoy (hopefully semi-warm) weather with a couple other enthusiasts.

Hope to see some people out there.
R.D.
P.s. Ken, yes I am posting this info on the HEAT forum

Freezing my Beans off....

Ever notice how biking conditions in New England go from this
To this in about 2 weeks.

Well that's the phrase that best explains how I spent my weekend. Friday, after much drama at the Bank, the cops showed up and long story short left us a man down, I went to masters and actually got in a well deserved 4000 yard work out in the confines of the heated pool....that would be the warmest I'd be all weekend. On Saturday after 3 hours at the ball and chain...which helps me pay for the sport I love so dearly...I threw down $60 at the bike rack on sexy new tights and toe covers...then it was off to Woodbury for what was supposed to be a 50 miler.....key word supposed to be. After taking my chances with a foilage covered "s" curve I decided to skip going down the "steep hill" on the Griskus Olympic course and shot out on to Route 6 via Cat Swamp , ( same amount of desecnding but broken into 3 small hills instead of the drop off the face of the earth. After climbing up Route 132 in to Bethlehem..(see my Mother of all Bricks post for route description). I was hit with a savage cross wind as I descended toward Weekeepeemee rd. Now I have a habit with coasting with my left knee elevated so the wind blowing my to the left made feel like I was going to go down hard, seeing gravel on weekeepeemee rd. didn't ease my mind so I made the semi-executive descion to keep on Route 132.....Enter drop off the face of the earth hill here...

I descended at about 30mph unclipping my right shoe and sticking my foot out when I thought I was going to go knee against asphalt....I had a small burner after it which I breezed up and the I was met with....the Wall.....

Instead of manning up and climbing it I dismounted had a normann stadler moment in my mind....the walked back to weekeepeemee being passed by a dude on a trek . When I got to weekeepeemee I decided to walk the bike down it was then I discovered the gavel was washed to the sides, but the influx of volunteer firefighters crusing out to the main road...and the uncertainty of the cross winds..made me decided to walk the bike another half mile until I reached asphalt....needless to say I was ticked I climbed up to Flanders road and descended back to route 6 ( by passing the climb past the abbey and condemning another hot young thing to the convent....I mean allowing a young lady to enter religious life without my interference...) I climbed up cat swamp and finshed the remaing portion of the Griskus bike loop. I got back to the car after a 26 mile bike/1 mile walk. and did I loop of the run course. Not a bad day...but pretty pathetic for Ironman trainning.

Today I decided on doing loops of Lake Waramaug. Now I figured it was safe no traffic..brutal crosswinds, yet flat terrain...I figured I'd do about 8 to 10 loops figuring it was sheltered...well I got 2.5 done before the wind got the better of my feet . I did three loops and packed it in....I almost ran but the setting sun, freezing feet and the gathering of park rangers ready to ticket my car if I kept it after the 4:30PM close time derailed that plan. So with that being said it looks like I've got a lot of long trainer sessions and purchases of wool socks ahead. Which leaves me with a brillant new event idea:

The Lake Waramaug Freeze Your tail off 100.

15 loops of the lake, with the state park as the start /finish...it has ample facilities ( out houses, parking so you can store excess food, water bottles, foot warmers, ) Come on I know someone out there's carzy enough to do this thing with me....well maybe not....Well now I've got to rest up and tabulate how much more debt I can rack up buying the equipment to train for this Ironman.

The Icy Ironman

R.D.