Team headstrong will enter 2014 under 2 new teams, Greenville Velo (out of Greenville, SC) and Maddog83 (out of Tucson, Az).. It has been a great 4 years of racing, companionship, and community. We have accomplished some great things, but like all things, time moves on and so will we. See below for more details......

Sunday, February 28, 2010

DESERT CLASSIC DUATHLON


This is one of the most famous du's in the country. It fully subscribes every year. In a remote park in the mountains outside Phoenix, 500 is the max the infrastructure can handle. Doesn't sound like many but most are very serious.


This morning Teenie scratched due to a pretty strong head cold and 144 others decided not show. This was likely because it was 49F and raining like crazy at start time. It had started at midnight and did not let up until after the race.


I had come to win. I knew the guys had to beat. Only one Canadian was unfamiliar. I speculated he did not come from Edmonton unless he was a competitor. I saw him at the start line......he looked like he could run. He passed me half way through the Run 1, which took us through thick heavy wet desert sand and many washes. On the bike, some poor bike handling in a crowd at the turn around, caused me to drop my chain and cost me a minute, according to my power meter. I passed about 75 cyclists who had started in waves before me but I did not pass the Candian until T2. I maintained the lead in Run2 until about 600-700m from the finish. I heard his cadence. I could not match it. The hills were steep, the mud deep and then there was 4-6 inch deep gravel coming up to the finish.


In the end, 36 seconds seperated us. 36 seconds stood between me and first place! I could think about that chain coming off for a long time. But, I have 2 races next week. One is the SC State 10K Road Race Championship(Reedy River 10K) . The other will reunite me with the Masters Team at Donaldson on Friday. So, I am looking forward, not back!


Never ran before with feet ice cold and numb before.........interesting sensation! Oh, you can see I proudly wearing the colors.

Fork Shoals: Dude looks like a lady




Or...in our case, vice versa.

As some of you already know, the women's field were combined for the Fork Shoals RR on Saturday, which, in my opinion is great...it lets the entire team race together!


I am proud to say that none of the attrition involved TEAM headstrong. We were all there at the beginning, and the end, of the race.

But, a funny thing happened in our race yesterday. Strangely enough, sometimes when the women are racing together as a group, there is a pecking order established. Many of the cat 4's are intimidated and spend most, if not all, of the race at the back of the group. Even if they are having an easy time with the pace, they don't want to mix it up at the front, for one reason or another. Well it just so happened that in the final kilometer of our race, we were all grouped together and it was going to be one of those nasty pack sprints to the finish...you know...the kind that those damn sprinters like. The yellow line rule was in effect with the whole road opening up in the last 200 meters. Well before the final 200, on the far left in the oncoming lane, a person passes the women's field, going in the same direction. Everyone starts yelling "get out of the way, we're about to finish, you're gonna cause a crash!"...but there is no response...the person just continues up the road. This was a BIG person! Easily as big as Randall! But the catch was...it was a GIRL!!! Never was she at the front of the race until that last finish stretch, so nobody knew that she was in OUR race!



She could have won while all the while we thought she was a dude! (although she would have been DQ'ed for blatantly disregarding the yellow line rule!). So, the moral of the story is...well, I'm not sure...but one thing I know for sure is she had the courage to disturb the pecking order! You go, girl!












Friday, February 26, 2010

RACING THIS WEEKEND

We are packing tonight for Phoenix and the Desert Classic Duathlon on Sunday. This is one the largest Du's in the country. Last year, 6 of my AG nationally ranked competitors showed up. I am excited but really wishing I was there to share this weekned with you guys. We had planned to be there but the GTST was rescheduled and moved up a week after we already had our house deal done out here.

You are probably like me in your prep. I have reviewed the rules, the course, the topography. I have seen the past winnning times. I realize my current level of fitness. I have BOLD goals for each split (I want 22mph on the bike.....bad!). I know how fast I need to go on the bike up some long grades (20 mph). The run is a wild card....we are runnng on smooth desert trail? It is going to be 51-53F and raining during the race. My clothes are laid out. I have trash bags to keep my stuff as dry as possible and to keep us warm prior to race. I have thought through the transitions and what I will wear on each split.

We will be on the course tomorrow and picking up our packets. We will be mostly resting besides the travel and packet pick up. Eating right for prerace will be the program.

When it comes to all this...I've been here many times before. Teenie has gone through all the same paces. She has her game face on!

All that is left is the race. This will be my 7th time out this season but first 6 were C races including the Houston Half. This is a B race. I have tapered this week and usual for a taper, I have some nagging pains. I will leave all those pains behind on Sunday morning. Make no mistake, I expect to be on the podium by about 11:00AM MST. Regardless, I won't leave anything on the course. It will be a max 1:47, heart pounding, legs screaming, on the verge of puking, effort.

I know you will be laying the same type efforts down at Fork Shoals and Donaldson. Strangely enough, that thought provides strength to me? I AM VERY PROUD TO BE ON OUR TEAM.

Good luck and be safe and above all....HAVE FUN!

Women show their "mettle"

Awesome! Good Luck this weekend...































Thursday, February 25, 2010

GO HARD - GO EASY

We spent a lot of time with Coach Joe out here and it has been very valuable. We were riding together on Tuesday. I am about 8 weeks from my A race...Du Nats. Joe says now that I will be going really easy or really hard.

Tuesday was an easy day - We did about 3 hours. One hour of running and 2 of biking. Joe set the pace on the easy ride. I was yawning. My avergae heart rate was 104! He said we were only:
* maintaining fitness
* stimulating recovery
* getting use to my TT bike

Wednesday we went hard - 2 hours on the TT bike.
* 5x8 minute intervals at threshold
* 1x20 minute at tempo
* jump off and run 15 minutes at tempo

I was really hurting. I dont know where you are in your season but if you are near a peak or getting yourself race ready, there might be a message for you in this?

If you are 'just riding', you might think about honing your efforts and 'training'? It takes a little more to be a champion!

Wednesday, February 24, 2010

GSTS Pictures

Click on the attached link for pictures of last weekend's races. Apparently, the photographer wasn't around during the women's races. http://picasaweb.google.com/eddie.helton

Monday, February 22, 2010

GSTS Women's Race Report

Saturday:
Cat 4's: Elizabeth Brady and Kristen Phillips were our two entries in the 4 race. KP arrived a little late to the line, and somehow ended up racing with the 1/2/3's instead (more later). Brady rocked the race with a third place finish in a rather large cat 4 field. She even put in a hard attack the last time up golf course hill, stringing the field out a little. Way to ride, girl!

Cat 1/2/3: Weinacker and I had decided to race a little on the conservative side, this being the first race of the year (and her first 1/2/3/race?). Two ladies got away early on the first lap, and their teams did a good job of controlling the pack. The race ended up being pretty slow. No one else could get away, despite a number of efforts. At the end of the first lap I was surprised to see KP in our race. This being her first race, she wasn't mentally prepared for all the yo-yoing and hard accelerations. It was a good first experience for her, but she would have had a more pleasant time with the 4's I think :) We waited for the field sprint, and tried to get near the front a little too late. Both Weinacker and I got boxed in a little, and had to go around a big group of girls about 200m from the line. We ended up 8th and 9th.

Sunday:
Cat 4's: Brady kicked butt, I think she finished third again(results aren't posted so I'm not sure). KP rode well, staying at the front. With around three laps to go she got together with two other girls and went down. She has some nasty road rash, but is excited to go at it again next weekend. She said she was feeling strong the entire race.

Cat 1/2/3: I didn't want a repeat of Saturday's race, so Sam and I decided to take turns going with each attack. We pretty much followed that plan the entire race. Sam was even off the front by herself for a few laps (which is impressive considering the brutal headwind on the back straight). The constant attacks and chasing dwindled the field down by the half way point of the race. Due to a miscue from an official, Sam missed out on the finishing sprint (I'll let her tell you the story, it includes an impressive effort on her part). I told myself to sit on Cynthia's wheel coming out of the last turn. She had a powerful jump, and ended up winning. I got 3rd and Sam, who would have definitely been in the mix if not for the miscue, held on for 8th.

Green Valley 10 miler

Race Report: Green Valley 10 miler

I had 3 goals for the Green Valley 10 miler on Saturday. First, get to the starting line, pain free. Check. Second, run a steady race. Check. Lastly, get to the finish line... since I had not run 10 miles since last June... Check!

What I had not anticipated was the stomach bug I woke to that morning. I was hoping it was just bit a food poisoning or oddly enough nerves, but considering I was sick until the early hours of Sunday morning (and my husband had no ill effects from the dinner), we have decided it is probably the stomach virus that my sales assistant went home with a few days earlier.

Needless to say, I was determined to get my first race of the year under my belt.

I arrived at Furman still feeling queasy but ran into several friends who distracted me long enough to let the feeling fade. I started the race with Perry and a 6:45 first mile! The pace felt easy, but I also knew my body hadn't seen that pace in quite some time. I slowed my pace down to keep a steady 7 min pace and went through the first five miles in 35 minutes. That is about where I started feeling nauseous again. I had taken a gel at the 4 mile water stop. With having no nutrition in me, I knew that I needed something but it made me feel worse than better. Needless to say my pace slowed down a bit in the second half. I finished in just over 1:11 and 1st in my age group.

It wasn't a PR, but I was happy to have accomplished the goals of the race. My Achilles and calf muscle were showing no signs of relapse despite the pace. The course was beautiful with tons of hills and winding roads.

Sunday morning I was a bit tight with lactic acid but again no pain. Saturday was a good test. Today's goal was to get some nutrition back in me and get my strength back. Check.

Next up... first bike race of the year for me... Fork Shoals!


Looking Ahead to Donaldson

Two more great weekends of racing/learning are ahead in the GTS and after that we have the greatest opportunity on the planet for racers. Every Tuesday night at 6PM, we will be racing at 6PM at Donaldson. Race?? I thought this was a ride??

Donaldson will start with 3-4 laps in A and B groups and as the days get longer the rides get longer, which is ideal. Most of us will start in the B's. Every Tuesday this is full race conditions. The B's ride at about 22.5mph and the A's at about 26mph. The great things is we can all race together giving us a large team each week. Our very experienced captains (Bird and Giselle) will be leading us and this is an environment where you can learn at hyper speed. We will work on every skill you need to successfully race.

Donaldson is one of the reasons the Upstate is home to some of the top racers in America.

Most nights, we will congregate after at some of the favorite hang outs like Barley's and relive the night's race.

So, mark your calendars for Tuesday nights and enjoy some of the most fun times we can experience as TEAM headstrong members.

BMW Crit - GSTS



One and half hour drive for a 50 minute race….. 2 cups of coffee and enough time to get in a real anxiety funk…. BUT.. I am really relaxed…no anxiety…just another great day ahead …..

Just a beautiful day… light wind… blue skies…. already 50 degrees……the warmest it has been since OCTOBER! Perfect temp for me.

A pageantry of colors, everyone in good spirits; looking for a fast good race with dreams of finishing in the top 10…….

Everyone is spinning around warming up; some doing little jumps but mostly small groups of 2-5 riders spinning and talking …. checking gears, wheels, legs (tight from yesterday’s Donaldson…..not alone on that count) and trying to keep RELAXED…..

Big 45+ field…. Joe and Perry are here from Headstrong….. Steve Sperry in Green, Spinx is out in force with maybe 8 riders (the Danfy twins towering over the peleton)… Randy, Darin, Ed (already on my wheel and we haven’t even started)…..

45minutes + 2laps (at least that is what I think…..more on that later)……

GO!

a unison of metallic clicks as everyone clips in and accelerates towards the first turn…….. slight headwind coming from the NW ….. tight pack… elbow to elbow.. back around past Start/Finish….. and the shenanigans begin…. Sperry launches only a few react, then the pack reacts…. out of the seat accelerating… heart rate spiking… speed going up over 30……. reel them in…. everyone slows a tad…made it…. relax …. relax

Goes Again!.... hard effort … chase it down…..ease up …. Relax….. Relax…. Stay near the front….DO NOT GET CAUGHT AT THE BACK when an attack happens…

Fill a gap …. move up…. at the front…..keep the pace up but DO NOT REDLINE IT!...

GET OFF THE FRONT…..

Sit in…. Attack…. chase….ease up….Attack….chase …. ease up……. 16 minutes of this………. finally the pack settles down

24 minutes in ….. legs feeling better than at the start. 25 more to go…… still a big group……

It GOES! backup to 34mph…. chase, chase… get on .. Speed is staying high …. but most everyone gets back on…….

Sit in…. Attack…. chase….ease up….Attack….chase …. on HIGH ALERT now… things are really heating up….

Glance at the watch… 40 minutes in…..need to sit back in and relax for a couple of laps….. BELL LAP? WHAT???

Perry moves up, I yell for him to go to the outside of turn 1 for us to get back to the front…. OK YOU’RE OK…..

Last turn….. the run in…. Good position…….Randy goes up the inside “rail” tight pack …. out of the seat …. moving up on Randy……… Sperry goes up the outside…… everyone is at their limit………

Can’t leave any quarters on the table……… Tunnel vision….. quads burning……..

Coast over the Finish line out of contention……

WHAT A GREAT DAY!

Friday, February 19, 2010

Wednesday, February 17, 2010

TEAM CAMP - APRIL 30- MAY2


JOE FRIEL will join our own Christina Maddox for the teaching element in late spring climbing camp at Lake Toxaway. Joe is one of the worlds leading authorities on endurance training. He has written many books including Cyclist's Training Bible and Triathletes Training Bible. Joe will be riding, coaching, and teaching through out the weekend. We hope each of you will have time to talk with Joe individually. Topics will include training, nutrition and racing.
CHRISTINA will be bringing us concepts and tools developed for her Get Strong Workshops. You will be exposed to the same things she has taught George, the Discovery Channel Staff and thousands of others. If you think this about 'thinking positive', you are in for a surprise!
More to come.

Tuesday, February 16, 2010

Action Shots

Please send some action shots you have of yourself.....we need some good pics.

Valley of the Sun

We got no recovery day today.....we are in evaluation by Coach Joe. The VOS was a full court press. I have only done one other stage race and coached the Hincapie Dev Team thru one. Plan nothing else. It is all you can do for the days it runs!

Teenie - Finished on a good note with a fine crit effort for 5th on Sunday and was 5th in the GC Masters Women 35+. This was good as there were some Cat 1's in this group.

RM - The TT was my highlight. I held on for 9th in the GC...not bad facing some national competition and 18 riders total.

The big thing was we had a BLAST. Both of us entered the final crit day a little intimidated. We got way past that and both know.......we love crit racing! The stage race got us tuned up for better things to come. After Du Nats on April 25th, we will focus on bike racing......late June thru Oct will be our months!

Monday, February 15, 2010

Race for Humanity..... from Cycling News...

Limbird takes Gamble in Race for Humanity

Article published: February 13, 2010
By: Stephen Farrand

Headstrong veteran was due some luck in the final sprint.

Jon Limbird (TEAM headstrong) finished the road race at the Race for Humanity tired and sweaty but had little to show for his huge effort during the hilly road race..

The American opted to attack from the start of the race trying to whittle the pack down. It initially looked like the right tactic as he ended up splitting the peleton. But he lost out as Team Florida and the Miami Masters chased down each attack never letting Limbird get clear.

Limbird had a go in the sprint but his legs were heavy and tired and he was only 10th at the line, behind winner Kerry Duggan and many riders he usually beats in sprints.

"That's bike racing. You have to gamble if you want to win. Unfortunately today it didn't work out," Limbird said as he rode back to the Headstrong team car ready for the long drive back to North Carolina.

"It was a pity because I was pretty happy with my odds in that front group. But I couldn’t get clear on the back side, so by the final, I was dead."

"At least I didn't have any mishaps today. I gambled but it didn't pay off," he said. "But it's a good sign of my form.

Today there were a few opportunities to try things and to get some good training done. That's what you have to do if you want get in better condition for later on."

Limbird is now focused on the spring training race series to build on his form.

Look for TEAM headstrong to build on their form in the coming weeks.

Saturday, February 13, 2010

Short Track #2

This was actually the 4th race in a 5 race series, but only my second race in the Charlotte Winter Short Track Series. Once again there was mud (even more slippery than last time). Most of the snow had melted, except for the little snowman in the bottom corner of the picture. Lots of fun, although I hope my new white vest comes clean. I think I'll designate one kit for mtb racing only. 1st place in the Women's pro/open class.

Friday, February 12, 2010

Valley of the Sun - TT - 14.4 miles

We hit the pavement this morning with zero taper.......coming off a hard week. This is strictly a C race for us.

Teenie - 6th in Masters Women 35+ in field of 10 mostly from the Southwest. She will be racing with the 4's from here out. Her time would have put here 12th out of 31 in the 4's. Time: 40:26 and 21.4 mph.

Randall - 8th in 60+ in field of 18. Time: 36:46 and 23.7 mph. My field contained:
1st - Ken Louder - 3rd in National TT 2009 Championsip - 60-64
3rd - Franz Hammer - 1st in National TT 2009 Championship - 65-69
6th - .......... Canadian National TT Champ (I know, not many people live in Canada)
7th - Rob Walton - Arizona State TT Champ (beat me by 6 seconds)

The field was/is the best competition I have ever faced.

It was 60-65 today with no wind/sunny and I hate to tell you we were in skinsuits without armies and leggies! We are watching your weather and wishing you were out here.

More to come!

Thursday, February 11, 2010

IT'S SHOWTIME!

Well, this is it.....Opening Weekend. This is the first of 4 big weekends of racing. We will be firing it up in 5 venues in 5 states this weekend alone(counting the UWBL). Everybody is excited. I am optomistic but let's don't read too much into the great results I am expecting. Think of the season as a Marathon and the next 4 weekends are possibly the first few miles. Sure we want a good start but the journey is about 7 months long.....good luck and let's BLOG the results as soon as we can.

I guess one more thing to note. I dreamed of this team for 2 years but I had no idea what it would mean to me. I am very proud of each of you and TEAM headstrong.

Thanks to each of you for deciding to race with us.

Tuesday, February 9, 2010

Upcoming Events

The road season is getting underway and if you are like me, the hours on a trainer are starting to take a mental toll. Not to mention we cannot even get to our house by car since the snow and ice are so deep. Jim Hoffmeister and I did a trainer/roller workout yesterday in his loft watching the 2008 TdF stage 17 climb up the Col de Fer, and the Alpe d' Huez....

A reminder that the Greenville Spring Training Series is right around the corner with the Donaldson RR on 2.20 and the BMW Performance race on 2.21( www.pre-reg.com). Remember that the team will reimburse you for races raced. I signed up for all the races, although I might only do 4. (I have never done the complete race schedule)

I use this as a "charitable" contribution to support the local race scene. (remember to keep your number of your first race as that is your race number for the series)

It is not too late for anyone who wants to escape the winter weather and head down to Florida for the Race for Humanity in Dade City this coming weekend (RR 2/13; Crit 2/14). Great RR course.. rolling hills 17 mile loop. http://www.floridacycling.com/calendar/EventDetail.asp?eventid=88

If you have not signed up for the Assault on Mt. Mitchell, you should go to http://www.active.com/event_detail.cfm?event_id=1834619 and register using the 5 digit password abover your name/address on the pink mailer from the Freewheelers.

I have updated the TEAM headstrong race calendar with the registration links and posted it on the Google Groups site.

One last note. The Paris Mtn Time Trial is scheduled for March 27th, www.pre-reg.com .

Train Smart..... Ride Safe....

Monday, February 8, 2010

Valley of the Sun

Well, the VOS is coming up this weekend. I checked the registration....18 guys in the 60+. Kenny Louder and Franz Hammer are in. These guys have been winning AG stuff for 20 years. I think Kenny is a past national champion?

Talked to coach Joe today and he ask how I was feeling about it. I said I really wished I had some team mates out here. Joe said one of his clients, Rob Walton, would be in the race.

Last year I met Rob when Teenie and came out to be evaluated. I ask Rob if he was retired and he said that he worked part time. I said I worked part time and ask him what he did. To which he answered, "I am the Chairman of Walmart." At least I can count on him riding a good bike!

No rest really this week....training right through. High intensity hill repreats and run (a brick) tomorrow.....a long day on Wed.

This is a training mecca. Sunshine everyday and 65F..........30% chance of rain means there is a 30% chance it might rain for 15 minutes after which the sun will come out!

I am talking winter training camp here every year!

We got E and Bird in the Race for Humanity in FL this weekend.........anybody racing anywhere else??

Sunday, February 7, 2010

Arizona Trail Race

When the alarm went off at 4:30, I had little negative self talk: 'And why am I doing this?". We got out the door at 5:30 and it was raining (yes, this is the desert). We had a 1 hour+ drive to Colossal Cave Mountain Park. The Arizona Trail is sorta like the Applachian Trail and we were going race on 8 miles of it including about 1500 feet of climbing.

This trail running is to road racing like mountain biking is to road riding. I clearly lack the technical skills to accel and there are some darn serious people doing this stuff! It would have been easy to be cocky as they limited the field to 250 because the venue could not handle any more. We found it was a pretty select group.

I would compare the 8 mile run to the Houston Half Marathon(in degree of difficulty) and, of course, we were not rested at all. We executed the plan to train right through this and pulled off 3 pretty hard days prior to this morning.

I fell at mile 6 and got all scraped up. I realize now that lots of people fall...kinda like mountain bike racing. Teenie came in 4th at 1:19 and change and I got 3rd at 1:14:17. I got a cool Mexican Tile Trophy.

We are headed to the Spa for massages so I will sign off.

Saturday, February 6, 2010


Yesterday, we headed to Catalina State Park to trail run. Teenie was taking a pic of a cactus as I happened to run by. 6 miles on this terrain is like about 9 on pavement.
Today we did Vail Loop at 49 miles and 2:58. It was a good workout for the two of us. When we got back, we went to the running store and they ask how we did on Pistol Hill. Teenie said, "What hill?? We thought the ride was flat." They looked at us like we were crazy. We shrugged our shoulders and said we were from a pretty hilly place. We were pumped though because were in the new kits and feeling proud. Hope you guys feel the same about wearing them.
Tomorrow, we are trail racing....8 miles at Colossal Cave, southeast of Tucson. More to come on this, I am sure.

Today's UWBL

It surprised me last night when they mentioned that the UWBL was on for today, as earlier in the week, they were calling for sleet. After a long day sifting throught the team clothing order (kits look fabulous, btw!) I wasn't too excited about doing it, and the weather looked like it would hit 40° at the warmest.

This morning when I woke, the rain had stopped, and it was already 40°...no excuses now. I called Jon, KP and Perry to see if they were "in", but no takers: two out of town, one car shopping. I understand Elizabeth and Weinecker were doing the B ride, and was very tempted, but ended up sucking-it-up and doing the A's. Joe was there sporting the new kit looking fabulous, riding with his amazingly fast and talented daughter, Cynthia. It was a perfect distance at around 80 miles. I swear I never saw my speedometer below 22mph, and it was mostly up around 25+. I don't know the end result, as my computer somehow messed up (max speed listed as 144 mph!), but jumping in and out at Greenville Memorial had me with a total ride time of 3:35. It started to rain a little before the second sprint zone making things a little too slick for my liking, but fortunately it stopped, only to return again a little heavier in the last 10 miles, but what the heck...we were almost done! All in all, a good ride! Wish you were there...

Friday, February 5, 2010


Teenie and I started our big adventure this morning by running in Pima Canyon. We did about 1:10 that included 1400 feet of climbing. It was very gnarly and you will see a big cut/bruise on Teenie's left shin, if you look closely. We started out in the high 30's but by afternoon it was 60 something.
In the PM, we dropped our car at The Buzz Coffee Shop and headed up Mt Lemmon. After 18 miles and 4000ft, we turned back. We got too late a start to finish the massive climb. We will be back. At 6500 feet, the temp had dropped and even with coats, long gloves and leg warmers, it was cold. My hands would not operate by the time we go to the Buzz.
Using sunscreen was a big thrill. Stay strong back there. We know it is nasty and we are not gloating.
Kits got to Greenville today. Giselle will be breaking the order down.

Tuesday, February 2, 2010

Racing and Training in Tucson

Teenie and I are off to Tucson in the AM. Before I went, I sorta tricked up the BLOG. I would appreciate your feedback.

We will be in touch.
TRAIN HARD!