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Dear Walt Disney World Marathon Weekend race participants:
 
Whether you are participating in the Half Marathon tomorrow morning or the Marathon on Sunday morning, we want to remind you that the forecast is calling for temperatures much colder than normal.  Please be prepared for all associated weather conditions.   Remember to dress in layers and don’t forget a hat and gloves.  In addition, on Saturday morning prior to and during the Half Marathon, the forecast currently indicates a chance of precipitation.  We strongly urge you to make sure your outermost layer of clothing is water-resistant. A plastic rain poncho or even a garbage bag can be a good extra layer to keep you dry.
 
In addition to the weather, please remember to follow all instructions found in your race packet, especially the information about transportation to the race start  If you are staying in a Walt Disney World Resort Hotel, we strongly urge you to utilize the provided Marathon Weekend transportation (bus or monorail) to get to the start.  Please do not drive personal vehicles.  Parking at Epcot is limited, and additional congestion on roadways and in the Epcot parking lot will cause delays that could result in you missing the race start.   
 
Thank you for your attention to these important updates.  We’ll see you at the start line!
 
Jon Hughes
Race Director

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My First Criterium

I am riding my first Criterium in Clermonte.  My Goal this year is to score points in the USA Cycling.  I love biking and I can just go and go at a great pace.  Plus it is a lot easier on body than running.  A Criterium is a short raod race where you can win a couple bucks for placing.

Found a great article by Charlie Issendorf for Criterium Racing Strategy. One suggestion I liked was getting early to the start line.  The closer you are to the front, the less people you have to pass.

Some of the suggestions that I like from the article are:

  1. Ride the course before the race.
  2. Get to the starting line early.
  3. When to attack.

For the first one, I don’t think I will win, but I want to understand how the race will work. I’m gonna ride out one day before the race and try out the course.  Main goal will be to find out where the corners are and the hill.  Through each corner I want to know where the apex are and how to get through the corner fast or slow.  That way I can position myself for the best maneuvers (Offensive or Defensive).

The OutSide Line

It is a .9 km asphalt road course.  Between turn 4-5 is the best chance to pass with a premeditated course alignment.  You need to come out of turn 4 as fast as possible on the outside line.  Turn 4 is a hard 90 degree turn.  So if you have the outside line going into turn 5, you have to slow down the least.  If you are on the inside line going into turn 5 you have slow more.

Track

If there is a racer in front  that you want to pass, you want to start attacking on turn 2.  That way you can get the outside line through  turn 3 and 4 then shoot out past the other rider for turn 5.  You don’t want to cut anyone off, but take the wide right line.

The Inside Line

Just for argument sake, lets look at passing in turn 5 on the inside line.  It can be done, but you need to lower the gears to a rocket out of a slow turn.  If you can maintain that inside line and really torque out of turn 5 to turn 1, you can get the outside line coming out of turn 1.  This puts you in a position to get some good momentum into the 2,3,4 combo.

Sound like it will be fun competition.  :)   Looking forward to it on January 16th. 2010

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For Xmas I got a Times Ironman Road Trainer heart rate monitor from my mom.  Out of the box is was simple to setup and started showing my heart beat right away.  I thought that the chest strap was going to fall off or start to bounce during a run.  It was snug, but after the first mile I didn’t event notice is was there.  The directions were pretty clear.  Although I am still working on setting up my “Zones” for my heart rate.  I think I get how to do it.

On the first 5 mile run watching my heart rate live, I could tell that up to 150 bpm was low work, but as soon as I got to 160 bpm this was the strongest and steady that I could go and not feel worn.  So I am gauging 155 -160 bpm as the range I want to be in.  Strong and steady but not over exerting my self.  The Timex watch and chest band are sturdy construction and it has a cool indiglo light.  For the basic runner this heart rate monitor would be too much, but someone looking to train better and get faster this is the right tool and the fair price.

DSC07037

DSC07039

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DSC07048

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30 Seconds before an up hill ride or sprint; start breathing like you are sprinting.

I actually have to breathe to go faster on my bike.  Imagine that.  While reading “The Lance Armstrong Performance Program“  the book mentions that it takes about 30 seconds to get the oxygen from your lungs to your muscles.  So if you do a quick sprint on the bike, the heavy breathing starts about 30-45 seconds after your start.  But at this point you are trying to catch up.  Your body already needs the oxygen and your lungs are struggling to give it. There is lots of talk about Vo2 max etc related to oxygen intake, but that just makes my mind fuzz.

I noticed when normally riding a hill I would burn out once I got to the top and coast a little to catch my breath.  So today I started deep breathing about 30 seconds before I hit the hill.  Wow, what a difference it made.  Hill after hill I was able to maintain 18-19 mph and keep powering through once I got to the top.  Once I got the oxygen into by body I could keep going.  It took me a few hills to get used to and consciously start breathing at the right time.  I started doing the 30 second prep-breath on the last 25 miles of a 50 mile ride, so I wasn’t just powering through.

So here is the simple new rule:

30 Seconds before an up hill ride or sprint; start breathing like you are sprinting.

Simple enough?  Try it, it worked great for me.

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50 Mile Ride Morning Prep

Saturday and Sunday I reserve for long runs.  40-50 miles; so I need a little preparation.  I enjoy working the night before to prepare for a smooth ride.  The night before I:

  • Check the weather and get out appropriate clothing.  Its been cold, so I wear black thermal underwear.  Thermal underwear are cheap ($26.00) Compared to their more official bike gear counter part ($120.00).
  • Fill air in the tires and check pressure.
  • Do a quick sprint up the street to make sure shoes are fitting.
  • Check the speedo.
  • Clean water bottles.
  • Fill water bottles.
  • Prepare a light breakfats, ready to go
  • Grind beans for fresh coffee in the morning. (I like a French Press)
  • Charge battery for cell phone and Ipod
  • Make sure I have allen wrenches and a spare tire tube

Sounds like a lot but I gets the morning moving.

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My Cool Fast Bike

The new Cannondale is fast.  I think I averaged 18-20 mph over the whole ride.  It seemed like it was fast, but the speedo could be off.  My right pedal clips were a little loose, but tightening the screw locked the shoe and pedal in better.  There is about a 1/4 play in the grip.  Seemed to be ok on the 38 miles today.

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Part 1 of 2:  Good Race Vibe:

I did it !!! My first 1/2 marathon. 13.1 miles in 2 hours 45 minutes.  Wasn’t first and wasn’t last, but I finished.  It eas the OUC 1/2 marathon and 5k.  Track Shack was putting it on and the event was great.  I love the vibe.  Regardless of how fast you are, everyone cheers for you.  Finishing 13.1 miles is no small task, and everyone there knows it.  At the start there were lots of worried yet confident faces (Mine included).

While waiting for the race to start, I met a deaf woman.  Although we couldn’t understand each others words sometimes, we both had nervous excitement about the next 2 hours.  The race started and we smiled and nodded in support.  Through out the race, everyone was excited and helping each other along.   The vibe was good.

Part 2 of 2:  The Race:

The race was long.  I am glad I wore my ipod.  It definitely helped me through the race.  I didn’t stop running but I averaged about 11-12 minute a miles.  I thought I could do 10 minute miles but no go.  The instep on my right foot started to get blisters around mile 6.  Running on the sloped road changed the angle of my foot, so it slid a little in the shoe on each step.  I started runing in the middle of the road which was a little more level and the burning seemed to subside.  I drank gatorade through the whole thing to keep the energy up.

The smoking may have something to do with my slow time (About 5-10 a day but close to quitting).  Also, I need to do more speed training.  I was relaxed through the race and just did my pace.  I shouldn’t beat my self up about being slow, but I want to do better.  Around mile 9 I slowed for about 20 seconds and my legs said “You have two speeds, running or stop; nothing in between”  I could feel my legs locking up.  The only thing I could do was keep on going.  So I finished the race.  And I got my medal.  It was a great feeling.  Very proud of my self.  After the race I was limping.  Once I got to my car and sat down, I had to lift my legs into the car; they were that dead.

I was proud to finish the race; now I am ready to go faster an do another one.  I am adjusting the training to get to a 10 minute mile.  Which means I need to average a 9 minute mile in short distances.  I love the challenge.

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I got a new Cannondale CAAD 9.  It is a beautiful bike and fits me perfectly.  I am 6’5″ tall and I needed a bigger bike (63 cm).  The old 45 pound Raliegh has been retired and replaced with a 20lb fast bike.  The bike cost 799.00 which was a great deal (100.00 off regular price)  at Orange Cycle. The bike buyer “Joe” helped me get fit for it and was very knowledgeable.  The 40 lb Raleigh I rode before was 56cm, and my back hurt after long rides.  The new bike has solved it.  Woo Hoo !! (There will be numerous Woo Hoos, because I love this bike. :)   Here we will detail all the cool parts of the bike and info I learned about my CAAD 9.

CannonDale

FullBike

I like using areo bars, but I found out that the newer models of handles are smaller diameter except for where they attache to the post.  So the aero bars bracket only fit over this larger diameter section.  The section is short, so the aero bars were mounted close to the post.  I thought they would feel weird and ride funny, but the position worked well and they are attached nice and snug.

Front View:

HandleBar2

Top-Down View:

HandleBar1

This is the thumb shifter.  This makes changing gears a dream.  On the Raliegh I had the handle twist gear changers.  Which meant I had to switch positions to change gears.  The thumb shifters are great and quick to change the gears.

GearThumbChanger

For each of the cables there is an adjustment section.

GearThumbChanger1

The height of the handle bars can be adjusted by 15 mm in 5 mm increments.  On the picture below you can see the 3 spacers on the handle bars.  There position at the bottom makes the handle bars higher.  I could lower it by taking a couple of the spacers out.

HandleBarShim

On the seat post there is a marker for seat height.  This makes it easier to reset when the seat post gets lower after use.  I have lost 1/2 on a log ride.

SeatPostNumbers

Below re wire guards that on the bottom cable under the main frame.  Its a great idea and will reduce wear and noise.  The seat post appears to be all carbon.  It’s not.  Aluminum wrapped with a sheet of carbon.  It makes no difference to me, but if you think it is an all carbon seat post; you will be mistaken.

WireGuards

This is the seat from the old bike that has more padding than the stock.  I may use the stock on the Sprint Triathlons, but it is rock hard and hurt my ass.

TopSeat

Original Stock Seat.  (OUCH !!!!!!!!!!!!!!!! ) There is no cut out area to release pressure on the sensitive areas.

HardSeat

OUCH !!!!!!!!! Its a nice looking seat.  Maybe I will get Lance Armstrong to autograph it for me.  It hurts too much to sit on.

HardSeat1

Full Carbon front fork.  I am told that this helps absorb some of the shock of riding.  The ride is rougher than the Raleigh, but that is what a good seat and butt pads are for.

CarbonFrontFork

The Welds on the aluminum frame were perfect.  Joe at Orange Cycle mention that Cannondale is known for the smoothness of their welds.

Welds1

The Seat Post Weld

Welds

I was able to use the same pedal assembly and shoes from the old Raleigh.  See how I installed the pedal assembly.

Cranks

On the inside of the crank you can find the size (Metric).  The standard size for a bike is between 165 and 170.  The larger frame bike has longer cranks.

CrankSize

See that little line on the break?  That is a wear line.  Once it gets close to the line, you need to change the break pads.

BreakExample

The breaks also have a quick release so you can easily change a tire without much disassembly.  With the lever down, this is the normal operating position.

BrakeQuickReleaseOn

If you flip the lever up, there will be enough room between the breaks and the wheel to pull the wheel off.

BrakeQuickReleaseOff

For the tire and tubes they use a “presta” valve, which is smaller than a normal valve, so I had to get another pump.  There is a lock washer on the valve stem that you want to make sure it tight or else you get lots of rattle.  The one pictured below is not in the right position.  It should be tight against the rim.

ValveScrew

When you take the cap off you will see the valve like this, with the release screw tight.

ValveStemLocked

When you need to fill the tire loosed the release screw (Loosened pictured below)  Now you can attach your pump and fill the tire.

ValveStemReadyToPump

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