Today we ride for tomorrow we die...

or go back to work...whatever is less permanent...

I went out for a tune up ride with Josie from Hartford to Granville Mass. and back again. About 56 miles. Most of the ride is pretty uneventful. There are a lot of stops and traffic lights as you make your way out of Hartford ( along with a lot of switch backs I was having Providence 70.3 night mares at this point.) You pass through West Hartford, shoot past Uconn Law School and then it's out on to roads you only know by Route Numbers Route 183 through Bloomfield, then 189 you stay on it on what looks like a limited access high way with exits and merge lanes, it reminded me of the drive out of Auckland back in March where there were bike lanes along Route 1 and warnings to cyclists to mind cars merging on and off the high way. Then you're out in Bumpkin Country....as noted by the crushed beer cans of Busch Light and Pabst Blue Ribbon in the shoulder. As we rode out I noticed that while the rode looked flat I was really having to push to stay above 16mph. We approached the State Border and hit a couple of rollers, then as soon as we passed in to Massachusetts we got the biggest and longest whiff of Cow Dung. As we passed by a fairly large dairy farm. As Josie put it "Massachusetts stinks!*" We rode through the rollers to a little farm stand and then turned around to head back. As we flew back into Bumpkinville....I mean Granby, CT the reason we struggled so long to get out there became clear...we had been going gradually up hill the whole time and now were reaping the benefits of the descent. The rest of the ride was pretty uneventful but all in all Josie looks ready for Redman this weekend.

So that was it for me, I better go before the Barista makes me buy something.

R.D.

*this reference refers to The Western, MA town of Granville and one particular stretch of road passing said dairy farm and not the whole Commonwealth...granted I would glady use this phrase in reference to one Major League Baseball team located on Yawkey Way in Boston. GO YANKEES!!!!

Crash and Burn 100k: Or a Tale of Two Crashes

Well Yesterday I pre rode my normal 100k loop through Bethlehem and Morris, just to see what I was in for. Well, for all the talk of climate change and mountains collapsing that wasn't the case out here. I managed to average 16.8mph yesterday before heading home and working a little on my paper, the sad thing is I really didn't eat alot that would prove to be the key today.

Crash # 1 Welcome to Bonksville Population Bob.

I met up with Bjoern and Josie at 11:00am and we started out on our 62 mile odyssey. The first 5 miles were mostly down hill but as we started to climb, something didn't feel quite right...Bjoern got around which was normal I held pace with Josie for about a mile and then got dropped....I sipped some more sports drink hoping it was only electrolytes, I had a small headache and was fighting hard to to keep the other two riders in sight. As we hit Nettlehollow Rd. it became apparent that I had no gas in the tank, my lack of eating any substantial meals in the past 48 hours ( I ate but little things, like cereal, some bananas, pop corn...all simple carbs.) definitely wrecked havoc on my body. We arrived at Lake Waramaug to find out that today was the day of the annual 50k/100k running festival so as we looped around we keeping left to allow the ultra runner types to battle through the 90F heat. We got to the State Park and I immediately raided my Bento Box 3 of the 4 power bars I brought with me were wolfed down in seconds along with a bottle of sports drink .

After getting our bearings set we decided to Press On I gave Bjoern and Josie the Warning that despite the food was helping that I was still going to be about 5 minutes back. And so we did our second loop of the lake and made our way out to the hills. As expected it didn't take long for me to go "off the back " and Bjoern and Josie to go out of sight. I sat in my own level of Dantes Inferno, literally the Heat was opressive, especially considering early this week I was walking around in long pants and a hoodie. Needless to Say Bjoern and Josie were holding good pace. They waited for me at the top of CT 61. After a quick regroup...and the comments "those hills are no joke." We began the descent back.

Crash# 2 Josie joins the "club."

This morning Josie made the comment that she had never been in a crash, well sadly that changed today, as we made our way down 61, she and Bjoern hit a small pot hole, Bjoern stood up right and I saw Josie eat pavement, luckily the car between us slowed to stop and help. Thankfully Josie was just a little cut up ( I'm always afraid that when anyone goes down they break something.) and bent the rear wheel of her P2C, the driver called for the Volunteer firefighters to take a look at her, figure clean out her scrapes a little better. Now I was figuring that just a small fly car would come out with a medic with a first aid kit...nope we got a whole 10 man rescue crew, an ambulance, rescue unit, and one volly who happended to be listening to his scanner. So after the whole shabang the good samaritan motorist drove Josie back to her car as Bjoern and I pressed on. I could go into the bloody gory details but I got smoked...

For me it was probably one of my worst days in the saddle in a long time, I just had nothing, but at least I learned one thing, you can't go 60 miles with nothing in the tank.

Counting his calories

R.D.

Bi-POLAR New England Weather

Well there were many a mile put in on the bicycle this weekend in completely different conditions. Saturday, Bjoern, Josie and I struggled to get 40 miles in at Lake Waramaug. Pouring rain, cold temperatures, brutal cutting headwinds blowing the bikes all over the place. It was more reminiscent of my Ironman New Zealand training rides than an early spring session. Josie's feet went numb at about 30 miles and that left Bjoern and I to duke it out for the last eight, I don't know what it is with this guy but he has sprint power in reserve. We ended up thawing and drying out over Pizza in Middlebury.

Today, I found out that a family function was canceled which freed up my afternoon so I took the bike out for a 66 mile love fest in the hills. It was nearly polar oppostie to yesterday, 60F a little windy but I was comfortable in shorts and shortsleeves. I rode up to Lake Waramaug, did three loops then descended back into Woodbury and capped it off with the ascent up Ben Sherman Hill or that lovely 7-8% grade. My quads and hams were screaming with each revolution, but I figure if I keep working the hills now I'll be better prepped for Providence. I decided to throw on the running shoes and got a nice 5k in on the Griskus run course, my first brick since February. I was bonking hard core and decided that packing it in early was a smart move. Tomorrow morning I'm thinking of an early morning run session as I need to start building my mileage. I also need to start a routine so I can fix my training around my classes. The swimming is easy but the running is a tad bit more tricky and the cycling looks like it will be limited to weekends until mid-May...granted it is stayling lighter longer on Friday so I can probably start commuting by bicycle,and save a little gas. This Summer I'm commiting to commute the 2 miles to the office by bike unless the weather is horrible figure that way I can also go right into training from the office...but regardless that's for another post. All in all it was a good weekend on the training front. If I can get my run legs back with the program I'm confident that I'll have a good summer season.

R.D.

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.

2 For 1 :Go Speed Racer Go! and Trying to Race a Blizzard.

Well Claire Bad Ass MoFo just man handled the Walt Disney World Half Marathon pulling a time that would be good for me a 1:46.13 ( this actually beat my run split from Eagleman and RI 70.3) so her Goofy Race and a Half is off to a good start. I'm looking forward to seeing the results of the Marathon Battle Royale between her Runner Gal and the Crankmiester Also it's a frigid for Florida 55F down in the land of the Gators and Citrus fruits which is stark and bitter contrast to Connecticut.

This morning as I went out to warm up my car it was a tropical 15F and there is the "mother of all snowstorms" on the way. That's right more snow and there is talk of bitter cold and yet another storm next weekend which makes me think I'm going to be pulling a Ken Glah by doing all my bike training indoors. Tonight they are predicting between 5 inches to a foot and a half of the white crap..at this point it's more annoying than anything...I'm starting to get sick of life in the tundra especially WHEN IT SNOWS OR ICES EVERY FREAKING WEEKEND AND THOSE ARE THE ONLY DAYS I CAN RIDE/ RUN OUTDOORS! ok I'm better now.

So today despite the high is going to be a "break out the shorts" 28F I'm going to look at the weather forecasts and see if I can get in 50-60 miles on the bike before this place turns into a skier's paradise...which the weather forecasters can't agree on when it's supposed to start..some are saying 5PM which would allow me to get my frozen ride in, others are saying 3PM which would allow me to get 20-30 miles, others are saying dead at noon...I figure I'll just shoot out to the lake ( since the roads still have a little frozen residue from our last ice storm and I don't feel like descending a steep hill at a high rate of speed only to see an icy patch waiting for me at a sharp turn.) and do loops until it gets dark, I get too cold, or starts snowing and follow it from there, not the most organized training program on earth but in my climate it works.

Last night I managed to do my annual hour swim as my Ironman Test 4650 yds. (2.64 miles) in 60 min. That's holding roughly 1:25/ 100 meters so my estimated Ironman Swim split if it were to happen last night is a 54:42..granted add in the adrenaline factor, the wetsuit, drafting, the current at Lake Taupo and I stand to do about a 52 min swim..granted I still have 2 months of training ahead.

My Achilles I've decided I'll start running again Tuesday to set up my in school running schedule ( Tuesday Afternoon, Thursday morning or night, Saturday long brick.) and also to give it a little more recoup time I don't want to be remembered as the guy who's tendon exploded at mile 5 of the marathon, or pull a Sam McGlone and sit out with injury. I still have good base and I figure I'll only taper two weeks going into the Ironman, it seems logical since I only give myself a week taper for my halves.

Well that's all for me I have to go gather supplies, and try to get somesort of training in today and hopefully it won't be 4-6 hours on the trainer again....I've already watched almost every dvd in my collection and seriously it gets annoying riding to no where.

Edit: It started snowing at a good clip when I arrived home to get my bike, looks like it's a date with the trainer and DVD player...you win again old man winter!

Looking into job opportunities and Condos in New Zealand, Australia, San Diego, Miami, Orlando,Barbados.....

R.D.

Let the sufferfests begin....

Well this weekend was Bob-o's patented kick your ass back in to shape in a hurry weekend. Friday night my masters coach had the night off so I decided to up the yardage.

I got in 5000...main set 6x 500 on 7:00 I made all of them.

Saturday I went for a 15 mile run got it done in under 2 hours granted my Achilles was a little tight afterward. But it felt good to run on the road in shorts no less. The fog was a pain at times but it was overall a good run.

Then today...I had hoped to get 60+ miles on the bike, but 2 flat tires and having to drive home for spares went my spare went flat killed that proposal.

First I get out to Middlebury and notice my front wheel went flat.I changed it and started riding hoping that I could get at least 50 miles in. About 3 miles in I was forced to ride through a pothole my front tire once again went flat. After getting a ride back to my car I went home to pick up some more tubes and then got up to Lake Waramaug and managed to fit 35 miles in before sunset. My ride this week was a lot better than 2 weeks ago when I suffered tossing hills in the mix, but this week I stuck to the lake and sprinted. I averaged almost 19mph. A better ride but I really wanted to get more miles in granted with the weather we're having I might have another opportunity in two weeks.

Looking at the weather for the next week it looks like I might be relying on my trainer for my long ride. Next Saturday they're talking snow...and next Sunday I have to reprise my role as a Pope bearer for a church fund raiser...sadly they did not have the Popemobile in the middle ages, luckily the guy playing the Pope is light otherwise mass quantities of bench press and dead lift reps would be required. I plan on going for another 10-12 mile run tomorrow if my Achilles cooperates also I want to get a swim in in the AM as well as a swim on Tuesday as snow is in the forecast on Wednesday. Thursday is supposed to be frigid but I should be able to run if the roads are good maybe break out the bike but I have a rule about riding when the temperature is below 30 degrees: You just don't do it. Essentially I'm a little behind but on about the same pace as I was training for Ironman New Zealand as I was last year,granted I'm trying to work in some more time on the trainer. So that's all from me, hopefully the weather will get it's act together and I'll be able to get a few more warm days to break out the bike.

Thinking warm thoughts

R.D.

a 6 miler, a black president, and a long distance relationship?

Well yesterday I skipped class to do some work and get in a much needed 6 mile run. The end of Daylight savings time now means anything done after 3pm requires a head lamp. It wasn't my traditional loop but it had some challenging hills nonetheless.also I had to dodge some traffic running through Waterbury, but it's not a bad little route. I brought out the head lamp although I managed to finish before dark, total time 54:19.

Also for those of you that don't aleady know ( which you'd have to be stuck in a cave that only broadcasts Fox news.) Barack Obama won the U.S. Presidential elections, and by won I mean clobbered poor John McCain...for the title of world's highest paid janitor..and sadly Obama will have to carry on the dreaded Democrat tradition of raising taxes...one of the reasons I was ticked at both his and McCain's convention speeches, promising tax cuts and social reform... you can't fund social programs without revenue and guess what tax cuts take away from revenue and you can't keep borrowing money from China. Some honesty or a Churchill-esque blood, sweat, toil, and tears speech would have been appropriate. Needless to say I might not need to ask Catherine to help me get a New Zealand Greencard, at least not yet....because unlike John "Bomb bomb bomb, bomb bomb Iran!"Mc Cain, Obama is for diplomacy which means at least for right now my butt will not be in camo unless I so choose. Ok political rant done until next year.

Relationship the current object of my affections (name released when anything official happens like we decide we're a thing.) goes to school in Newport, RI, she wants to see a movie this weekend, I can't drive out to Newport again this weekend, she might not be able to drive all the way out to me so we might meet in the middle, granted it will most likely be later at night because I need to get a 50-60 mile ride in. Part of me is really thinking that a relationship at this point in my life isn't in my best interest, while another part of me feels like something long dead has been awakened, irregardless, training and school must come first.
So that's all that has happended in the life of Bob.

Viva Obama! until he does something stupid.

R.D.

Saturday's ride and Go Bree Go!

Well Yesterday ride was supposed to be 100 miles instead it cost me $100. The first 34 miles were uneventful. I got up to the lake and around with no problem, but as I began on my way out of Washington, I heard a swift whistling sound as if somebody launched a roman candle, followed by the tell-tale thump. A Flat Shit! I know what everyone is thing Bobby had a Normann Stadler moment complete with bike tossing, explatives, crying, and vowing to give up cycling for life....sorry guys I guess Normann and I will have to save that bike tossing contest for another day. I calmly descended upon my bike bag removing my spare tube, handy tire level, CO2 , and worked on removing the wheel. One cyclist rode past and offered help, I politely declined as I inspected my tire, shit I had blistered a hole the size of the dime into in through the chords and all. I wasn't sure if I put a new tube in if it would hold up but I was out in East Bum Kill and had no cell reception for a ride. I managed to get the tire remounted I had pinched the tube a tiny bit but I only needed it to survive 7-10 miles, so I could get back to my car and to the bike shop. Well it lasted about a mile....does that count for anything. As I approached a stop sign the familar whistle of the rear tube exploding rung out again. A woman in a Subaru had stopped next to me..." What was that?" She asked..."My rear tire going flat." I replied sort of laughing sort of stunned that this had happended twice yet I don't think a pinched tube or a gash in the tire would have anything to do with it. Long story short she gave me a ride back to my car..which was cool because otherwise it would have meant more than an hour walk in bike shoes. I decided in my Brilliance to take the bike out to Newington..figuring I could pay for it on my Trek card which I forgot is on credits only....d'oh. Well while I was there I had my persky deraileur problem looked at again, but when I found out the situation on my trek card they had already found the problem and were in the middle of fixing it ( worn out chain, so they had just cracked the old one , also got a good chastising for not cleaning the bike religiously.) So what was supposed to be a $70 for new tires ( Continetial GP Triathlons...Bjoern they are handmade in Germany, so you know that they've got to be fast....Angry to still want to get rid of that other set of Conti's I 'll take them off you.) was well above $100 over that due to labor, and new parts, ie a SRAM force chain, so since my Trek Card was useless, my book fund took a hit....no offense to the good guys at Newington Bike, they do an awesome job...but I think I'm going to domy future service with my Homies Dave and Al at the Bike Rack in Waterbury, it's not the quality of service is just I'm on a college kid budget, I'll still show up for spinining this winter and who knows maybe I'll buy that aero helmet from you...also if I like the Conti's I'll probably be back for another set...but Al dosen't charge as much for labor, mainly because he showing me how to do it myself....but thank you for getting the Stomper back in ass kicking shape.

Off my bike expediture news...man I'm still hurting after that...if you follow the adventures of First Year Pro, 2007 Kona Female overall age group winner and 2008 women's runner up at Ironman Japan, Bree Wee, is racing in Canada this weekend. At last check she was in 5th on the bike, more updates as the day goes on. Or you can just follow the race at Ironman live. And yes the burning question for all Canadian tri fans she was beating the Great Lisa Bentley.

Also head on over to Sir Angry's on updates on Runner Girl Leeana's Marathon in Quebec City. With all this racing I might be motivated to leave my computer for a ride or run of my own.

The diligent tracker
R.D.

Edit #1 6:30 PM ( 3:30PM IM CDN time) Upon checking the athlete tracker after my 12 mile run Bree Wee was 6th off the bike but as of yet hasn't crossed the half marathon point, I hoping it's just Ironman live being slow with the splits, but according to them she has dropped from the top 10 hopefully it's not a DFN and if it was I hope it wasn't a major injury. Also for any Kiwis reading this, Taupo's Bryan Rhodes won for the men, Cameron Brown's winning streak might be in jepoardy next March.

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.

55 Mile ride

In my never ending pursuit to up my cycling distance, I usually spend my Sundays at church then riding Lycra clad on the hit pock scarred, hilly roads of Litchfield County. Todaywas no different, after waiting out most of the afternoon to see if the good weather would hold, I managed to get out to Middlebury and did my usual loop out to Lake Waramaug, on the return loop however, I decided to go senic and took the long way through Morris and Bethlehem, then the back half of the Griskus Olympic route. The one thing I forgot about that detour ( which is the route for the Ride for Rick) is MORRIS IS HILLY!!! Ok so I'm being a baby Waaaa! The hills weren't that bad and were actually good for building strength, sadly I was still feeling my weight set from yesterday, so after one dose of hills my left knee was a little tight (probably from the lunges and my early ride gear mashing.) and I decided to bag the workout after 55 miles. I like the loop and I figure that I will do it often as long as the good weather holds out, I'm hoping to double it before the end of August to prep for Nutmegman and a possible early 09 Ironman, or at least my own masochistic desires. All in all it was an uneventful ride, I averaged 16.9 mph slow, but the speed should come as I focus on cycling over the next couple of weeks.

R.D.

2 for 1 Ride for your life & I hate Mondays

Yesterday, my plans for a 60-80 mile ride got well..rained on quite literally. After watching the tour ( Damn you Carlos Sastre and Team CSC damn you! now everyone will be rushing out to buy Cervelo road bikes claiming they are the "world's best.") and making a quick run to stop and shop, for "nutrition" ( was going to try a candy bar regiment, just to break up the montony of gu, unfotunately my milky way melted.) it was off Middlebury to begin my ride. The begining was a little interesting as some gu2o must have spilled on my brakes and a wonderful squealing sound could be heard at the slightest tap thankfully that sharp down hill with a lovely stop at the bottom helpped burn it off and I was in business. I got out to Lake Waramaug and it was pretty uneventful except for a dead deer on someguy's lawn, attacking a crow buffet. After one loop of the lake I looked at the increasingly darkening sky and decided to high tail it back to Middlebury before I got caught in the approaching storm. As I rode back it began to sprinkle alright I can deal with a little rain, the wind kicked up ok I can deal with wind and rain, thunder rolled, shit, lightning struck Holy shit, I got into my biggest gears and rode a time trial Lance would be proud of. I aero stretched on the descents, as I out raced the increasingly violent storm back to Route 47. In my mind I was picturing my obituary, and being nominated for a darwin award, Cycle in a cyclone, man that would be the article title, and forever more I would be remebered for chlorinating my self out of the gene pool. I got to Woodbury and tree limbs and shit were falling around me, winds were blowing my accross the road and debris was hitting me square in the face, the rain began to belt down and finally I took shelter in some hole in the wall Biker bar on route 47. After a half hour I got back on my bike because the storm had let up and began riding up into Middlebury, I wasn't even half way up White deer rocks when the rain began puring down in buckets, I managed to make it back to my car in one piece but it was ugly. Total Distance 50 miles or 80k at an average of 17.4 miles per hour, not bad considering the hills and the weather.

Monday: Today after doing futher research on "the chain" I decided to add weights to my planned swim run double. Needless to say it did not go as well as I hoped, for starters I have forgotten how to do a Turkish get up, I did get some kettle bell snatch and cleans (or was it clean and jerks all I know is clean is some how involved in it) and I managed to screw that up I couldn't get my explosive little hop at the end, that and I don't think I kept neutral spine. I tried getting some pull-ups in a pathetic 7. 3 in the first go 4 in the second, my squats were equally disappointing but I managed to make up for lack of weight in reps and avoid injury. 3x8 reps at 95lbs. It was after this I said F**k this S**t! and went to the pool for 3000 yards. Main set 3x500 on 7:00. after all this I grabbed a gatorade and got a run in. Hauled out to Middlebury and ran the first 3 miles of the griskus bike loop, then back to my car so it was a little more than a 10k. Time was 55.26 slow barely cracking 9 min/miles but it is Monday and I did a lot previous. Irregardless, I need to work the weight room harder, I need to bring diagrams of the workouts I need to do and do them, I need power, I need speed, I need to break 5 hours in 2 months time.

I need more power!
R.D.

I did a Century!

Well alright it was 100k but for all the climbing did I think I deserve the benefit of the fuzzy math. Last night I stopped by chez Angry and learned the wise and wonderful ways of the slosh pipe...Zurcher walks definitely build confidence. I also learned that I have a hard time keeping a neutral spine, which could account for the stiffness in my lower back on the ride. Angry als did some crazy 20 min workout set in which myself and his brother screamed out which crazy set of lifts and core work he had to perform. I also got some good action shots so for all that went down at the angry home stead click here.

Today's 100k began at the rail trail close to Lake Quasspaug in Middlebury. I rolled through the first 4 miles of the sprint course then went the long way to the route 47 interchange. Then the familiar climb back up to the lake. I got passed by a lot of guys on Harleys, and one dude who was dragging some foilage off his exhaust pipe. When I got to the lake I saw signs for a rowing regatta. "Not again" I muttered to myself. The prep schools tend to take over the lake this time of year as their rowing clubs go at it. Afterall one of these crews will go to Harvard and then they will have to beat Oxford at Henley and their Mumsy and Daddkins will buy them a porsche to celebrate the noble victory. Serously I wish I was rich. I went one loop around and to my luck there was not one way ward prep school rower in sight. A bunch of dudes with Kayaks but that was about it. After a quite rest stop at the State Park. I was orginally hoping to get 75 miles in but as I was relying on bottles, I did two loops of the lake and decided to roll back. After a comical remount after crossing Route 202, I managed to get back to the fun part and descend down Kettletown Road at break neck speed. Upon reaching route 6. I decided to finish the sprint course due to the traffic picking up. I managed to get the ride done although I was really suffering on the last couple of climbs. All in all it was a good ride. I managed to average 17 miles per hour, and in 80 degree heat that wasn't bad. So that's all for me.

R.D.

Back in Black....

Well not really...I cringe at my credit card bills when they arrive...but for the most part I am now free to train like a rabid animal. I do have 2 pages of Anthropology to type, but I have recieved nothing back from my professor so I will double check the email address and make sure I sending to the right person. Tonight I only got 1500 yards in at the pool, I'm tired, trying to de stress, and spent most of the time BS-ing with Stef. Tomorrow depending on the weather I have a long ass ride/run combo of death on tap. Sunday...depending on my cash flow, I will go train with HEAT. I'm discovering that me being isolated is not a good thing and usually leads to crazy thoughts, like quitting Tri....taking on 3 jobs....buying 3 AK-47's and a month's worth of ammo and flying to Afgahnistan to track down Bin Laden for the $12 million Bounty...hey he's the real danger to our country....a guy without a country and nothing to lose...alright I'll stop my Bush Whacking now...

Like I said isolation isn't good for me. So yes tomorrow I have a lovely ride planned, followed by a long run. The stimulus check I'm desperately waiting for will come on July 11....( mumbles to self...shakes fist.) so any major race planning or gear purchase will come along then.....oh aero helmet I can taste thee.....well I'll just borrow Bjoern's for Eagleman.....if he's back in time.
Eagleman is my pace setter for the year...although I'm debating forking over $30 for a spare cassette for the Griskus....that won't happen until after Eagleman and I know the full extent of the financial hit...of gas, $250 for hotel, and possibly a $250 entry to Clearwater.....if I qualify for Kona, I might be begging Bree Wee for a homestay....I'll sleep in the garage, and I cook, do dishes and windows, diapers...not so much. So yes tomorrow, I have to register my car, then ride, run, pick up a winning lottery ticket, and type two pages of grade A Anthropological BS. So that's it for me tonight. Also head on over to speedracer's site and wish her a happy birthday, and donate to her AIDS Lifecycle page. Also in about 7 hours she will be kicking serious ass in her sexy new wetsuit....

Well I've got an ungodly load of distance tomorrow.
R.D.

The Exorcism of Bobby D.....

Alright my last few posts have been way too negative ...( I'm finding out the hard way that you sholud never post frustrated from the office especially not during an audit. That will suck the happiness out of even the most sunny personality.) I also guess that posting 1 post or in this case 2 posts in a day is proof of a complete lack of social life...(what the hell happended to me I used to be cool.) So now I must exorcise the whiny depressed bastard out of me again. My method..well the Church uses prayers in Latin, funny hats, incense and holy water, and if all else fails inviting the demon in and jumping down a steep flight of stairs....personally, I don't want to go the Father Karas Route....besides I don't feel like having to clean green puke off my walls at some ungodly hour of the night. I have decided the only way to rid my self of the whiny bitch is my invoking the true sprit of the Bitch Stomper. If the weather is good on Saturday I'm planning on a ride of 75 to 100 miles. I don't know when I'm leaving, don't know when I'll be back..just going out and riding where the road takes me...which is usually out to the lake, or Cheshire...or nowhere special. No worry's on gas prices as cookies, Gu and shot bloks tend to be a little cheaper than $4.00 a gallon.I've got two spare tubes, 2 CO2 cartridges, and the wonderful multi tool. I might drive to a strategic location, I might just leave from home, all in all it doesn't matter, I need some seat time to clear my head..and a Saturday morning free from the rat race sounds good to me.
The more I sit at home and stew,worry, and debate, the lower I'm going to get, at least on the road I can let my mind wander a little bit, and worry more about the semi coming up behind me instead of senseless shit I can't change.

Let the exorcism begin.

Weekly long ride.

Well I'm still kicking myself from my long ride...for some odd reason I still have this primal fear of taking sharp curves on descents and it's pissing me off. Today I did the opening of the Griskus Olympic Route including that "drop off the face of the Earth" Right hander...again I slowed way up for it, and again I kicked myself as I descended down the rest of the hill at mach 1. The same thing happended at my "favorite" curve on Route 109 in Washington. I don't know why but I always feel like I'm going to overshoot the curve and end up on some guy's front lawn of in the path of a mack truck or something. I think I'm going to have to go to Spain and ride with either John and Mandy or Claire's "Soggy Homos" in order to learn how to descend like Lance. Anyway all my yellow bellying it on sharp curves aside, I know I need to invest in a 12-27 cassette for the Griskus Olympic, that and I need to start doing some shorter weekday rides..preferably on steep inclines....oh I can't wait until classes end. The first half of today's ride went well and except for some miscues at dangerous intersections ( ie me unclipping and struggling to clip back in.) and my pedal cleat popping out at one inopertune moment it was a good day. On the back half of my route I think I soft pedaled a little too much but after 48 miles in the saddle I think I can cut myself some lee way. I rode up to the lake which had been taken over by the prep school crew teams. I was also wiser on hydration bringing my aero drink and a third waterbottle with me. No dehydrating headaches this time..but that pit stop at the lake definiately added to my ride time. The second half was all down hill until Route 6. I now know why most cyclists refer to it as " Suicide 6" Varying inclines, nearly immpossible to pick the right gear, cars speeding by at 70mph ( 110km I think?) in essence a death wish. Then the climb back to the Griskus course in which I think I really soft pedaled it. Then the back 4 miles of the Griskus course including that damn smiley faced hill. I didn't attack it today, my legs were spent from out of the saddle work in Washington. I heard Eagleman is flat as a pancake with severe winds well I did about 55 miles ( roughly 90k) in 3:27 @ an average speed of 15.7 mph ( I'm thinking a little over 20km) with a headwind on my opening climbs. So I'm not sure if I'll be a dominant force on the bike but I think I'll be able to break 3 hrs. ...I want to add some more cycling just to improve a little more.

Well I've got some more of a paper to crankout....but before I go Bree Wee finshed 3rd for the pro chicks at St. Croix, Mandy's going to Kona and John was 13th for the pro men. Ken well, lets just say John's got a picture of him doing what most of us would do in St. Croix.

Well like I said back to the books....uses for leeches...yummy!

The pyschopath in a pink bike jersey that keeps swerving all over CT 47.
R.D.