Tucson Winter Camp

We did a few workouts this week but headed on an adventure today. We went thru the city, the mountains and the dessert. As for terrain, famous Gates Pass(where Teenie is taking a break), was the highlight.

It was my favorite thing with my favorite ride partner. We covered 67 miles in 4:05 with 2600 ft of climbing.

We are both working hard on our health and we are coming back in that area as well as our fitness. The high today was about 60F but with the sun out and it was glorious. The coming week looks warmer. Spirits here are high.

We got all the news from the UWBL. We are proud of the TEAM headstrong effort!

Here is another team that Teenie and I play on.

This is hilarious!

Coming Back

The Theme from Rocky may be the new TEAM song? Patrick is back on a stationary trainer. Emily will be pedaling soon with happy feet.

As for me. A picture is worth a thousand words.

Hey, Sylvester Stallone has nothing on B&W guys like us! We are headstrong.

The Spring Series is 12 weeks away.

See ya out there.

CX Nationals in Bend, Oregon

I am writing this on behalf of Cinthia (red hat) because I know she will never be able to share her experience with you due to pure physical exhaustion. For those who didn't know, she traveled this past weekend to Bend, Or. with her college for Cyclocross Nationals. It probably was Cinthia's 60th and final cycling race of 2010.

The stress began flying out from Charlotte through San Francisco. They landed in Bend and no luggage and none of the bikes had arrived. 24 hours later with various small airplanes there bikes and bags would arrive. If they would have flown one day later they probably wouldn't have been able to pre ride the course. Most of the bags were soak-en wet and she told me that everybody had to throw their cloths in the dryer.

Finally race day (Sunday) arrived and the division 1 women had the first race at 8:00 am. From each team the top 3 count for scoring in collegiate racing. Cinthia was very proud to have Carla Swart (will represent South Africa at the next Olympics) and Erika Zaveta (reining collegiate mountain bike champion) on her team. The big question was who would finish 3rd from the team. This was only Cinthia's second year at cyclocross. The race started with a massive pile up. Carla and Erika got away, but Cinthia was caught in the middle of the bike pile. After 1 lap Carla and Erika are in 3rd and 4th, which is also where they would finally place, but Cinthia is 20th. Cinthia starts passing people left and right moves up further and further. The race ends after 4 laps and the officials have problems identifying the women placing 5th and beyond because of all the mud. Cinthia would eventually call me and tell me they had lost again to Fort Lewis. Last year 2nd in CX, in the road omnium 2nd, and in mountain biking 3rd. I asked where did you finish and she didn't know. The results took for ever and finally they were posted and Cinthia got 10th! For the first time they had beaten Fort Lewis and Cinthia cried! One place one point made the difference. Another example to never give up and give everything for your team.

Getting back was even worse nightmare. The got up at 3:00 am., eventually getting into Charlotte at 7:00 pm. Again no luggage. The luggage came with the next flight from SF. 10:00 pm the final stretch of a very long trip back to Banner Elk, NC. A blizzard was waiting for them at home. 60 mph winds. At the base of the mountain they had to ditch the trailer with all the bikes and their luggage. Finally arriving after midnight, the wind was so fierce the girls had to hold on to one another walking back to their house. Still motivated after all they were national champions!

UWBL #2

The weather cooperated for UWBL #2, which to me is one of the more critical aspects of these rides. Mel, Joe, Ray, and I were there enjoying the civilized temperature before the temperatures were predicted to plummet for the next week.

I see these rides as great training rides for me. Some may say the pace is too fast for this time of year, and certainly for many, it is, but I see it as an opportunity to practice riding efficiently in a group. The more effiencient I can be, the less work I do...something that appeals to me, as you all know. :) I think "training" this is as important as training pure fitness. December is the "no attack zone" month which really makes sense, however there was a recent decision to have a zone about 35 miles in for Cat 4/5 men and women. They called all interested parties forward in the group before the zone, allowing them to eventually separate off the front and go for the glory. Quite honestly, I think the pace was fast enough. The zone went on for what seemed like forever. Shortly after there was a store stop which also seemed to go on forever. But, holy cow, after the stop the pace really picked up. I'm sure that some of the people that took part in the intermediate sprint were regretting having done so. Perhaps Ray can comment on that?! :)

Coming in on Grove Road we passed Teenie, Linz, and Lara coming in from their ride...also enjoying the snippet of good weather but at a much more civilizied pace. It was a great day for a ride and it was so good that many of us were able to take advantage of it. Let's hope for many days like this this coming winter!

TEAM EVENTS from the DS Point of View

The dates are up for three early season team events (see column to the left):

Greenville Training Series

Rock Hill Omnium

SC State RR

Please mark your calendars and set your training schedules.

I hope we have a strong start at the GTS. This is a training series and should be managed as such. If we get most everybody out for a couple of the six races, keep the wheels on the ground, learn some team tactics, get acquainted and reacquainted with our team mates, it will be a plus. Sure, we are going to the podium but that is secondary.

Rock Hill is the first big Omnium of the year. I personally think this is a great venue and one race in which I hope we will strongly participate. This fits many of our riders very well. Last year, only Bird made a showing with 4th in the RR. That was last year. This is our opportunity to stake out our ground. The Male 50+ team has huge opportunities as well as both Women's classes. By April, our young male's team members should be coming into fitness, although not yet peak.

RHO will be an 'A' race for me for the first time and this year will be my 5th year to participate in the RR. I know it will be an 'A' race for others. Let's make it count! Fielding a strong team can aid in that.

State RR - This will be the weekend of the US Pro Championship. What more can I say?? I want one of those jerseys that Teenie and G got last year!

You all have lots going on but let's put some priority on these weekends........we are counting on each other.

KRYPTONITE

I tried not to make a big deal of it but I had back surgery yesterday. Most of you know I have suffered through months of severe sciatic pain.

Surgery was pretty easy but Teenie said they used Kryptonite to put me out. Many of you called or texted and I really appreciate it. I only remember 3 things from yesterday and 2 of them were me puking. Today, I am home and much better.

Thanks again for your love and support! My apologies if you did not know this was happening.

See ya out there soon.

RM

early season

Starting to plan early season race schedule and was wondering if any of the team was heading to Florida in February for The Race For Humanity. It is scheduled for Feb. 12-13. in Dade City. Last year some of you came down. Curious if anyone going to come again this year. Hope to see some of you soon. Ed

UWBL Dec 4, 2010

Kicking off another season, the UWBL 2010/2011 rides are underway.  Mel, Joe, Brady, Ray, and myself braved the cold to join the A ride for a 60 miler "tempo" ride.   Great seeing all the "names" out there.  After mountain biking in 36 degree weather it felt rather warm on the ride (Joe and I shed our jackets a short way out).

However, we missed our team mates.....

Never stop moving.......

Hey Bud...Where's the Mud ???

What a difference a week makes...today, I was back on the road with a handful of teammates, bundled up like the Michelin Man and braving 32 degree temps, while last weekend, I was basking in 70 degree weather at the Hendersonville GP UCI Cyclocross Race...

Sat-Sun, Nov 20-21, Hendersonville, NC
Cresting "The Wall" in dry conditions...

It was with a great sense of anticipation that I looked forward to my last 'Cross races of the year, the Hendersonville GP, which is a first class, UCI classified, come-out-and-see-the-stars, event. Last year, day two of the event presented some classic course conditions. That's right...I'm talkin' MUD! Now this wasn't your Northern California Peanut Butter Mud (smooth and easy to spread), or your Belgian Stinky Mud (bold, with an alarming bouquet)...my friends, this was Upstate, slip-slidn'-down-the-wall, Hendersonville MUD!

This year, however, conditions were more reminiscent of South Florida, and so was the racing. Picture 30mph pacelines on grass during the pro race, 25mph for the 45+...this was basically a crit on grass with a few obstacles thrown in for good measure.


I raced well on both days, pleased with a mid pack performance in a very strong field. Although I would have enjoyed some mud, I know winter and its harsh conditions are right around the corner, as those of us who rode this morning experienced.

Hendersonville Race Results & Highlights:

Day one: Taking a warm-up lap on the wheel of Davide Frattini (currently ranked 18th in the UCI professional cyclocross world standings) and trying desperately to memorize every line he took on the circuit...21st/40

Day two: Getting schooled by the Danfey twins on the first lap, then fighting back to put them in my rear view mirror on lap three and not seeing them again until the post race Bar-B-Q line...23rd/38

Thanks to Eddie Helton for the photos.

El Tour de Tucson

8900 people lined up today for this premier event. I was part of a 9 man 'event team'. Of course riding in my headstrong kit.

9:00 - Pre start - I lay on a trash bag with my bike standing by me for 1.5 hours listening to loud R&R music. Each minute seems like an hour. Fifteen minutes prior to the start we stand and crowd up. I think there about 100 racers in the 1400+ group........Arizona Masters(they look fit) and others.

10:30 - With no warm up we are going race pace in 50 feet. It is 6 miles to The Wash......everyone wants there first. My team is at the front after about mile, setting pace. We turn the final corner in a 200 meter dead sprint. I go in 12-15th.

10:45 - The Wash is 450 meters of hard pack, rocks and very soft sand. Today it is dry and powdery. It is instantly chaos. Alan Jette does an endo. All my team mates are off there bikes. I don't see Cam Jette(first into The Wash and Canadian National Mountain Bike Champ). People are screaming. I stay cool and use my MTB skills. I push my butt back, use only the rear brake and avoid turning(which you can not do in sand anyway). The last 50 meters could not be ridden. I jump off and carry my bike like Perry's pic on the blog. Gary Rancourt is right behind me.

10:47:13 - The Breakaway - Gary and I are moving toward Snyder Hill. He has a blowout and I see a very good rider in front of me. TODAY, I am going for it and catch him at the top of Snyder. In the next 45 minutes my HR averages 161 bpm (LT is 153) and we ride 25mph. We have 8 or so riders after 45 minutes and Alan tells me Cam is in front with 2-3 riders and then it is us. Wow, I must have been about 6-7th out of The Wash!!!! I am getting under control and the hill pace seems slow so I can recover.

11:35 - The Crash - 25 miles in, the 2 guys in front of me crash. I run over one and fly into the air, mostly landing on the other. After collecting myself, my stuff, and a bike check, I think I will ride easy until the rest of my team shows. But, my rear derailleur is bent a little and I stop to adjust. At that moment, my team passes. Oh crap!

11:39 - The Chase - The NY pros are making pace but there are hills on Rancho Vistoso. They can only go as fast as the slowest. I can do this! I get within 75 meters at one point before I give up in exhaustion.

11:47 - The Time Trial - From there on in, it is me, solo. There is a 20 mph wind and the course creates a situation where all but the last 100o meters to the finish is into a quartering wind. First from the left and then the the right. The solo effort covers 41 miles.

1:56 - The Finish - Thousands are at the barriers yelling encouragement. I am 25th overall and 2nd in my AG with a time of 3:26. My team shines with all top finishes. Even the guy with a flat gets 3rd in his AG and 63rd overall.

6:00 - The Celebration - McMahon Steakhouse. We feast and relive the day!

I was not in the best condition today but learned a lot about myself. I stayed in Z4 and Z5 HR for 2:48 minutes and did not blow up. I took a risk. I raced hard. I did not quit. "If you want to win, you must try.' Jens Voigt. I tried!!

See ya out there.

Oh, Cam Jette had a flat and finished 20th at 3:18!! Look for this name in Velo News some day.

MILKING THE COW

For those of you who don't know, I'm feverishly training for my first marathon. This is something that has been on my bucket list for a couple of years, along with learning Spanish, and milking a cow. (Yes, I from the South, and have never milked a cow). I am using the book Run Less, Run Faster for my training plan and have just completed week 3 of training. Each week I complete 3 quality runs, a sprint workout, a tempo run, and a long run. The TEAM headstrong blog encouraged me to create my own blog, one detailing the ups and downs or training and ultimately completing my first marathon. I have really enjoyed online journaling. I have 2 followers, both of whom I know. I write the marathon blog not for the billions of readers around the world who read it religiously every day, but for me. My blog is a selfish blog, one meant to chronicle my perspective, my journey.

What is my goal? My ultimate goal is to be healthy and safe as a I train and complete my first marathon. I have talked to Lara Shaw about running and setting goals. So, if I may be inclined to share, my goals are:

1. To start the marathon on March 5th in Albany, GA
2. To complete the marathon on March 5th in Albany, GA
3. To Boston Qualify.......

There, I said it, I put it out there for the world to see, to contemplate, to judge. I put myself out there. AWESOME. The last goal dances and twirls in my head constantly. I wake to this goal, I eat for this goal, I lose sleep for this goal.

I encourage each of you to think about creating your own blog to share if you are training for something special. Sharing your goals, your ups and downs, your very livelihood creates relationships beyond measure. And, to be very cliche, it is not about the destination but the journey. I hope one day I can share how Weinacker milked a brown cow and received an utterly good surprise, chocolate milk :)

You can follow me or not at:

http://www.weinackersachillesheal.blogspot.com/

BLOG ON!!

Pisgah Forest Mtn Bike

Beth and I did a big loop in the Pisgah yesterday riding part of the Swank 65 course.   Just an incredible ride with a big climb, fast logging roads, sweet single track and some technical bridge and stream crossings.

Beth talked me ALL the way up the 6 mile "warmup" climb.

How do stack up against you?

We are starting up training soon....some of us have already started. It is a good thing to check your current reality. Bike racing takes fitness, skills and mental abilities. Actually there are several areas in each of these.

How are you stacking up against you.........right now as compared to last year at this time? You may have power meters, speedometers, weight scales, other metrics to compare? How fast can go up the Watershed? Paris Mt.?? How are you handling your favorite group ride?? There are many sources of feedback.

It is not only important to understand if you are ahead or behind last year, it may be most important to look into the details....endurance, force, speed, sprinting, high performance thinking, etc?

It may be obvious that after checking this out, you will be able to spend your time very wisely. Some coaches would describe this as training your limiters.

SO, HOW ARE YOU STACKING UP? YOU AGAINST YOU? NOV 2010 vs. NOV 2009??

"We Made a Statement"

The Mark Knights Ride was a great event. The cause, the weather, the bike racing community's presence and other things contributed. You could write many Blogs about today from many perspectives but I am going give you my thoughts as your Director Sportif.

The title to the blog is a quote from our own Joe Lehner. We all know Joe as quiet fella, not known for boasting or wasting words. So when Joe talks, I listen!

I also heard, "Is headstrong going to team time trial this whole thing?" It is easy to see how someone could feel this way when they looked the whole day to see B&W at the front.

No surprise, Bird and Mel took it out and stayed there forever, it seemed.

As the day progressed, Stratton came forward.

I had a couple of real highlights:

* I stopped to pee and paced back up alone....likely in no more than Z3. I passed many stragglers like they were standing still. Hey, it felt powerful to be able to do that!

* Linds stopped and went behind the Thai restaurant. I pulled over and held her bike and then we paced back to the pack. I love riding with a team.

* I left Randy(he stopped to direct traffic at the turn to Callahan)behind and I won't ever do that again. Just didn't know he was going to stay there so long to get separated?

After Callahan, we increased our presence. It went hard up the hill after we passed the fire station and turned on to Dividing Waters. Bird and Mel took a rest. TEAM headstrong riders were riding no more than tempo to keep pace. People were flying off the back. The pack was shattering.

At one point, I looked up and G, Stratton, Linds and Joe were 2nd-5th wheel. Brian and I went up to help. Some guys got pissed and said POA and headstrong were pushing too hard. He told Mel, I think, "You need to tell those women to slow down!" The reply was, "Right, you go tell 'em." Hard is relative.

Jason and Lisa were out with us today despite crashing(Jason...yesterday) and being off the bike for weeks. Not in uniform yet, we tried to include them. Sam was ever present, avoiding a near crash early and working on her fitness.

Em and Wein did the 30 miles....they were reportedly just coasting. No sweat was broken!

So I thought about what Joe said. It is early, early season. Most of us are not even training, I did intervals yesterday.........this was not a race. Statement??? What is the statement?

Well, here it is according to RPM: We are here, we are a factor, we are fit as hell...........we were not even 'going hard' most of the time. That IS our endurance pace. We don't care about age, gender or the fact that some us have been riding less than a year. We don't need no damn handicaps. We are TEAM headstrong. You can break one pencil easily. Try to break a bundle of 25 pencils and see how easy it is.

And, I am the proudest guy in the peleton today. Can you tell?

Team Ride

I will let somebody else BLOG on the 2010 Season Party.

This morning, fourteen TEAM headstrong members along with Steve Baker, Steve Sperry and Jeni Kleckley joined in for a winter ride. We were all bundled up and decided to abort the planned sprint skills training due to cold/standing around. Actually after changing the route, the day proved warmer than expected.

We really had a great winter ride. We kept the pace low to work on endurance, worked on pace line skills, talked and learned about each other on and off the bike. We also had fun......I think that is the reason we do this bike racing thing??

Ok.....if you missed this one, there will be about 40 more! Check the blog for TRAINING RIDES.

See ya out there.

Oh, I almost forgot. You know how we do this silly knick name thing? Well, Shake and Bake is no longer something you dunk chicken in or a great basketball duo. You guessed it, it is none other Sam and Steve. Right, we all know who Bake is!!

Sweet Potatoes & Such

A few people asked that I post this. Here is the recipe for the Sweet Potatoes from last night.....I add a little fresh lime juice & a dash of cayenne pepper with the mirin at the end of the saute. This is possibly my all time favorite veggie dish.

I enjoyed the party last night & the ride today. A friend of mine once said "Those who are smooth shall succeed." This quote has always stuck with me and seems relevant in the context of our double paceline skill session today. I'm thinking smooth thoughts...

See you guys soon!

Myrtle Beach Half-Marathon

Better late than never right? We are in our very busy season in the Stratton household, so I am not trying disappear off the radar! I have been training hard for the Jacksonville Marathon with high hopes to place in my age group. Last Sunday (10/24) I competed with 4,000 other runners in the Myrtle Beach Half Marathon as a tune-up race. I paced with the top two females for the first five miles (paced 6:30-6:35), then the tummy troubles started. At that point I slowed, thinking that my gut would settle and I could pick-up the pace later--I kept the top females in view. At mile ten, there was a major surge in the front pack and they went out of view. I tried to respond, but the faster I tried to run the worse my gut became, so I just decided to settle into asa hard pace that I wouldn't get caught from behind. I finished third place female with a 1:30. It was really cool to be on stage in front of all those people and to receive the award from Bart Yasso (one of my all time favorites). All in all a very fun day!

Stratton

2011 Season starts Today!

We officially ended 2010 this weekend with a bang. You can read below about Perry and Linds in Ga Cyclocross. Lara was 3rd Overall Woman in Spinx Marathon at 3:12 and change. She solidly qualified for Boston but will be out there in 2012 because 2011 is already full.

We are racing right out the box with Kimberly attacking Paris Mt next weekend.

I, personally, am headed on the 15th to Tucson for El Tour de Tucson(11/21). My most exciting early season effort will be a 20 mile mountain bike race at McDowell State Park in the mountains outside of Phoenix on 1/9. Yes, Sam, I am hooked.....I did say mountain bike race!

Judging by late/early season momentum, I look for us to be even more prolific, this year than last, in racing efforts.

There is no hurry, however. If you are still enjoying just riding around....keep it up. The season will be a long one with ample opportunities for you to express yourself competitively.

I start training today and I think I am ready. I will be on the TT bike for a couple of 20 minute intervals tomorrow!

See ya out there.