Friday, December 19, 2008
*Sigh*
Tuesday, December 16, 2008
Didn't have to twist my arm much.
Monday, December 15, 2008
Fingers slammed in a car door.
Friday, December 12, 2008
And the Forecast Sayssss.....
Saturday, December 06, 2008
I forgot, did Spence ride with us?
Friday, December 05, 2008
Late post for Saturday Plans!!
Thursday, December 04, 2008
Ouch, that was a bad idea.
Well, at least it won't be raining.
Wednesday, December 03, 2008
Yay MAT bus!
Saturday, November 29, 2008
Thank you sir, may I have another!!
Friday, November 28, 2008
Final Weekend Plans
Monday, November 24, 2008
Making plans NOW!!
Sunday, November 23, 2008
I'm completely baffled by this.
If this is real, I'm so super impressed.
Edit: found that it's not really real. But still very impressed by the idea and how real it looks.
Thursday, November 20, 2008
To Brady, et all
3. SCOTT'S SPIN
College of Cycling Knowledge, Pt. 3
Begin your season with small-chainring base miles . . . pedal in smooth circles . . . lactic acid is what makes you sore the day after a hard ride . . .
Cycling is full of truisms that ain't necessarily true, according toStephen McGregor, Ph.D., of
At the USA Cycling Coaching Summit I attended last month and have been writing about, McGregor, who's also a licensed cycling coach, busted 3 of the most common -- and persistent -- misconceptions.
Myth 1: The Acid Truth
The day after winning the 2008 Tour of California prologue, Fabian Cancellara told a reporter his legs were still full of lactic acid from the 2-mile time trial. Nope, says McGregor. Research shows that blood lactate is largely gone within 40 minutes after a hard effort. Something might be making you sore the next day, but it's not lactic acid.
Myth 2: Mash It Up
Every cyclist's goal should be a silky spin, right? Wrong. A study of elite racers revealed they actually pushed down hard, then let up on the upstroke. "They pedaled squares," McGregor says. Lower-level racers, by contrast, didn't push down as hard and didn't let up as much. They pedaled "relative circles," he explains. So should we all try to pedal squares? Short answer: No, pedaling efficiency depends primarily on muscle-fiber composition. In other words, we're kind of stuck with what we've got.
Myth 3: Intense, Man
You should start your season with a low-intensity base period or you'll ruin your aerobic fitness, correct? Sorry. Actually, some high-intensity workouts -- even anaerobic efforts -- will improve aerobic fitness, according to McGregor. In fact, he says if you don't push yourself you're actually de-training.
Bonus myth buster: It's unlikely that intense exercise causes capillaries to "blow up."
Monday, November 17, 2008
If you forget or don't have a windblock vest,
For the trip to BikeMasters on Saturday for the Cranksgiving celebration(congratulations again to all who participated in that joyous event), I wore a wool baselayer and a wool loose shirt. Wool keeps you plenty warm while standing still, but seems to have a less tight weave than technical fabrics, so wind cuts through too easy. My tummy was getting pretty chilly heading into the wind on Saturday. I found a plastic bag along the Keystone trail and tucked it in between the 2 layers.
Saturday, November 15, 2008
Shabbos + 1
Thursday, November 13, 2008
More from Wabash.
Couple of comfort issues. I went against the grain with all traditional long ride adventure practice. I changed my saddle a week before and my shoes 1 day before.
The saddle? I had been using a well worn WTB Silverado for at least a month, but had always had creaking problems. I decided to check out the whole setup a week before our trip. It was probably a good thing I did, because I found the actual seatpost was causing the creak. The top metal piece had a good sized crack half way through it. So that could have been a bad catastrophe for the trip - broken seatpost. I decided then to switch to the wider WTB Devo saddle I had used previously. The Devo is rather wide so I figured it would allow me plenty of room to shift around to find comfy positions over the hours of riding. The main problem is the padding is quite minimal on this saddle. And even though I slathered on the butt butter, I still got a couple good saddle sores. Oh well, such is life.
The Shoes? It was averaging 70s for highs till 2 days before our trip. So it was not conducive to wear the boots I was planning on using. The boots were nice, but I should have plopped some sort of insole in since I have weird feet. I did, of course, use 3 sets of chemical toe warmers over the weekend. That helped for warmth.
But the weird shoes and the different saddle did not play well with my knees. Half way through the 2nd day, my knees were sort of sore and Monday at work was really bad. But it went away after a day. So I think the joints just weren't used to the change in position. No biggie, but still annoying.
Other than that, I was just fine on the ride.
This weekend, Cranksgiving will be in full effect despite the horrid weather forecast. I know Bryan could use the help, so I'm volunteering my efforts at the start/finish so his weekend isn't so stressful. Then on Sunday I believe Joe, Bryan, and whoever else wants to join, will be doing 3 hours from Crane at 8am. Right guys?
Monday, November 10, 2008
The Great Wabash Trace Adventure.
Tuesday, November 04, 2008
Break out your wool britches.
Friday, October 31, 2008
The Bob has a Plan
This weekend: I'm on call Saturday morn. Would love to do an afternoon ride if anyone is interested. It's supposed to get up to 70!!!
Sunday, no plans, but if I do go, I'd like to be done early. So the normal meeting time/place would be fine by me. Or we could meet somewhere else, whateva.
Wednesday, October 29, 2008
Change to an oldie but goodie.
Monday, October 27, 2008
Ok, Mister 11 to Downtown MAT bus driver.
Friday, October 24, 2008
Anyone want to ride this weekend?
Monday, October 20, 2008
My commute to work this AM
Sunday, October 19, 2008
Tour de Trainer
For me to set and on a trainer for more that about 5 seconds is a major accomplishment. So in a attempt to add a little excitement to an other wise boring task I came up with "Tour de Trainer"
What is this you may ask? Simple! Every week you will ride a stage of the 2009 Le tour de France.
21ish stages with a prologue (or not) and 2 rest days. When the route is announced on Wednesday then we will have the total mileage.
The idea is,
Ride one stage a week 21 stages, 21 weeks. Divide them up however you want. If the weather is suitable for riding outside DO IT! We are not keeping score.
If you miss a day, you can make it up somewhere during the week or not, again we are not keeping score.
The point of this is at the start of nice weather you will have a head start on next years riding.
For those who do not need any encouragement, good for you. For the rest of us... Its a thought!
Peace and grease.
Grump
Thursday, October 16, 2008
Tonight's ride had a little bit of everything.
Wednesday, October 15, 2008
To my Plus3Network buddies.
I double dog dare ya!!!
Sunday, October 12, 2008
125 miles = one quarter.
Friday, October 10, 2008
Ride suggestions?
Monday, October 06, 2008
One benefit from the $700 B bailout plan!!
Bike commuter benefits is now USA law
SEC. 211. TRANSPORTATION FRINGE BENEFIT TO BICYCLE COMMUTERS.
(a) In General- Paragraph (1) of section 132(f) is amended by adding at the end the following: ‘(D) Any qualified bicycle commuting reimbursement.’
.(b) Limitation on Exclusion- Paragraph (2) of section 132(f) is amended by striking ‘and’ at the end of subparagraph (A), by striking the period at the end of subparagraph (B) and inserting ‘, and’, and by adding at the end the following new subparagraph: ‘(C) the applicable annual limitation in the case of any qualified bicycle commuting reimbursement.’
.(c) Definitions- Paragraph (5) of section 132(f) is amended by adding at the end the following:
‘
(F) DEFINITIONS RELATED TO BICYCLE COMMUTING REIMBURSEMENT-
‘(i) QUALIFIED BICYCLE COMMUTING REIMBURSEMENT- The term ‘qualified bicycle commuting reimbursement’ means, with respect to any calendar year, any employer reimbursement during the 15-month period beginning with the first day of such calendar year for reasonable expenses incurred by the employee during such calendar year for the purchase of a bicycle and bicycle improvements, repair, and storage, if such bicycle is regularly used for travel between the employee’s residence and place of employment.
‘(ii) APPLICABLE ANNUAL LIMITATION- The term ‘applicable annual limitation’ means, with respect to any employee for any calendar year, the product of $20 multiplied by the number of qualified bicycle commuting months during such year.‘
(iii) QUALIFIED BICYCLE COMMUTING MONTH- The term ‘qualified bicycle commuting month’ means, with respect to any employee, any month during which such employee--
‘(I) regularly uses the bicycle for a substantial portion of the travel between the employee’s residence and place of employment, and
‘(II) does not receive any benefit described in subparagraph (A), (B), or (C) of paragraph (1).’.
(d) Constructive Receipt of Benefit- Paragraph (4) of section 132(f) is amended by inserting ‘(other than a qualified bicycle commuting reimbursement)’ after ‘qualified transportation fringe’.
(e) Effective Date- The amendments made by this section shall apply to taxable years beginning after December 31, 2008.
Saturday, October 04, 2008
Shabbos + 1
Friday, October 03, 2008
Why am I working right now????
Saturday, September 20, 2008
Need a McCoffee?
Friday, September 19, 2008
We should ride bikes this weekend
But I'm not. Mike's not (right?).
So let's ride bikes. Let's pick a time and place and try to avoid the downtown horde. It's gonna be slow -- I'll be on the Bianchi. Ugh.
EDIT: This is the 300th post here. Shomer Shabbos!
Thursday, September 11, 2008
Shabbos+1: The Fall Century
Plan to Meet
Where: Bike Masters
When: Sunday, September 14th at 7:45 AM
Alternative: meet earlier (7:00 AM) for coffee at Crane's on 76th and Cass and then catch up to the Bike Master's ride.
Friday, September 05, 2008
Crazy Idea.
Thursday, September 04, 2008
Solo sloggin.
Tuesday, September 02, 2008
Well that hurt a little.
We crested the climb and maintained a quickish pace into Glennwood. I realized, at 1.5 hours into the ride, that I had only drank about half a bottle's worth of water. Oops. I didn't feel dehydrated. In fact, aside from running out of oomph on the climb, I was feeling pretty good. At the Glennwood convenient store stop, I downed a coke, a Nutrigrain bar, and some of Brady's Nut Roll then we were off. Word of warning to anyone doing the Glennwood loop; the road heading South West out of town is under construction. The bridge is gone, and the side road that we usually take to get to Pacific Junction, was heavily quartered off. Brady and I cyclocrossed our way around all the construction and were off again. I was all for taking it easy with the tailwind, but Brady was feeling his steel-cut oats apparently. We eventually got back to the Bellevue Bridge after some really hard work. We bipped over to the Keystone trail via 370 to 25th st. Another word of warning: they recently redid that bridge on 25th st which is good, but they completely blocked any sort direct path to the trail. So you have to stop, get off your bike, hop a guardrail, then get on the trail. I feel like emailing someone about this because it's horribly inconvenient to cyclists to have the route blocked, but more importantly it also takes away an entry point for emergency and maintenance vehicles onto the trail. Not cool.
Anyway, after the ride, I was feeling the effects of not hydrating properly. My legs started cramping up...BAD. I took a mini-nap and when I got up and walked down the stairs, I almost fell over. My muscles actually seemed to seize up. And this was even after drinking a tall glass of chocolate milk and eating cottage cheese and apple sauce. I guess since I hadn't really worked my legs in 4 days, they weren't ready for the hammer session. Oh well.
With regard to the cold I had, I'm questioning if it was a cold or some really bad allergies. On Friday, it felt like a real cold since I could barely wake up in the morning and slept most of the day after leaving work early. But now I'm sneezing a bunch and experiencing Bryan's symptoms of needing to blow my nose a bunch. So maybe I am growing into some allergies? I sure hope not, but it's entirely possible. I think I will lay off the intensity for a while anyway just to see if this stuff will go away.
Friday, August 29, 2008
Ugh...I hab a code...
Bob had mentioned that, for Saturday, he would like to start an early AM, like 5:30 or 6, ride that would loop somewhere, then meet up with the Bike Masters group ride. Then Bryan started to give me instructions for a ride he was doing, but I cut him short by saying I was on call. So, sorry guys. I would love to be a part of some great rides this weekend, but it looks like I'll be in bed most of the time. Hope you guys have fun!
Sunday, August 24, 2008
Aaaaah, Shabbos + 1 defined.
Friday, August 22, 2008
Shabbos, Shabbos +1
Shabbos +1: 6:30 at Crane, with a relaxed pace to get the gunk out from the Mountain Goat ride.
OK? OK.
Wednesday, August 20, 2008
I've made a huge mistake.
Fast forward to a couple weeks ago and I was in the shop and re-re-re-browsing the bike selection. I studied this one bike very carefully and decided it would make a good all arounder. It's geometry, very much UNlike the Bianchi, was similar to my road race machine. So I asked one of the employees to check to see if I would qualify for the 12 month same as cash Trek card. I've made some progress on my credit debt, so I know my FICO score was coming up. Well I qualified and decided to pull the trigger.
I dinked around with it and put road bars, bar-end shifters, cyclo-cross v-brakes, standard road gearing on and had a good all-rounder bike. I could slap on some very large tires (44C is what I've tried so far) and do some great gravel road rides. Or, like tonights Wednesday night road ride, just run it with some stiff efficient tires/wheels and hang with the group. Which is exactly what I did tonight.
I showed up to the group ride on my Gary Fisher Wingra fully expecting to fall off after the 2nd or 3rd fast section. I stayed comfortably competitive the whole ride. We had a strong group, but were missing some of the really fast guys, such as Shim, Kent (who just happened to get 18th at the Leadville 100 mtb race recently), Steve Jarrett, and a couple other usual suspects. But we had a steady strong group which I could actually hang with. It felt great to be up there again. And when I stomped on my pedals, UNlike my Bianchi, the bike transferred my power to the pavement.
So needless to say, after feeling great the whole ride, I'm floating on a cloud of good-judgement/excitement. I haven't actually weighed the bike, but I figure it's around 20-22 pounds. If I would swap out the current setup with my bestest lightest stuff, I think I could get it down to 19 pounds. Now if I wanted to fork over more mullah, I could change out the cromoly fork for a carbon one and have a truly competitive race machine. I'd probably go with a fork that had disc brake mounts and be able to run full discs for my winter time commutes/rides when rim brakes get kinda scary.
This weekend I'm planning on practicing biking with my new toy on the ride mentioned at the end of this post. Rundown: Shabbos (that means Saturday), 8:30am, leave from Bike Masters, ride up to Ft. Calhoun then back with some good hills and a spirited tempo. Show up for some pain and a little fun. Sunday is still up in the air and then Monday is my b-day. Wish I could take the day off and celebrate, but it's also d-day at my work since it's the first day of classes and I'm in high demand. No hang-overs for me.
Edit: Oh yeah, I should add to this already long post with a weekend report.
Saturday's Tranquility Tire Tantrum mtb race: This was only my 3rd off-road ride in like 3 months, so I wasn't expecting much. The gun went off and I was left in the dust (literally since the trail was bone dry) at first. I kept my steady pace and followed some very experienced wheels (Thanks Samsam and Showen!) so I wouldn't blow myself up too soon. It proved to be a wise tactic as by my 3rd and final lap, I was ready to be done. I had a good cushion ahead and behind me till Samsam made a rally the last half of the lap. I gave it everything I had and just held him off by maybe 20 seconds. Talking to the first 2 across the line, they thought I might have made 3rd. WHAT?!?! That would have been crazy, but alas, there was another guy who was ahead of me by a mere 4 minutes. The top 2 beat me by 8 minutes. Sheesh, guess I need to ride my mtb more.
Sundays Omaha Corporate Cycling Challenge: The plan was to go fast from the gun and we did. It was Bob, Brady, Shim, me and 10 or so other guys who kept a steady 23mph average pace all the way out to Ft. Calhoun. After that turnaround point, Bob, Brady and I toned it down and had a more Shabbos + 1 like ride home. All around a great weekend of riding.
On a more serious note, I got a text from Sean K saying he would have joined, but his Grandmother had just passed away. Sean, I'm sorry for your loss and my thoughts are with you.
Friday, August 15, 2008
Places/times for this weekend.
On Sunday, for the Corporate Cycling Challenge, I say us guys who are going to attempt an up-tempo ride should meet near the front of the pack before the start. All the usual suspects will be there including Shim, uh... other fast guys... yeah. I can't think of who else will attend right off hand, but you will probably see some familiar faces if you are within the top 50 people at the line-up. Which I highly recommend. Otherwise, if you start at the back, it'll be a half hour before you actually get out of downtown. Either that or you'll be crashed. Or both. So see ya'll at the line for some pain train fun!
Tuesday, August 12, 2008
Just plugging away.
On Sunday, instead of a long ride, I did a short run. A little run called the Raven's Nest 5K. This is a trail run with many hills, sand pits, and much pain. Last year I did this run and placed 15th overall. Being it was my first running race ever, I was ecstatic. I ran it in 26:26. I have no idea what a fastish paved 5K is like, but the hills and such made it really interesting. This year, however, I was considerably slower. My time was 40 seconds longer and, being that most runners who also did the race last year had faster times, the course was shorter. Last year I hung with the main fast group for quite a while. This year, I was off the pace almost right away. I could just feel that my aerobic system is untrained. Ugh. But that's what I'm working on. So hopefully next year's race will be better.
I did a mountain bike ride on Friday after not touching that bike for a few months. It was a blast, but it too beats you up compared to just road riding. I'll be doing the Traquility mtb race this next weekend, so that should be fun. Then the next day is the Omaha Corporate Cycling Challenge. 42 miles with just a wee group of a couple thousand people. Should be fun. Can't decide if I want to hammer it with the fasties at the front, or wade around with the rec riders. Any input from my fellow bloggers as to how we should handle this? Spirited ride, or mellow Shabbos-ie tempo?
Friday, August 08, 2008
My B.O. is like the Borg
Now where my sweatiness really becomes a problem, is under my armpits. As some of you may know, but don't readily admit in front of me, I get funky. Not the good kind of James Brown funky(RIP), but the bad kind of "I need to back away from this person" kind. Only a few of my really good friends have felt comfortable enough to tell me, "Jeez Mike, you stink." This usually happened during really long drives in a car where there was no escape.
I think I was the first kid in grade school to develop "body odors." I distinctly (HA!) remember a time in 5th grade where the teacher talked solemnly to us about growing up and how we "change." Little had I known, but I guess some of my fellow classmates told our teacher that I was stinky. So she very fairly told all of us that we need to talk to our parents about body odor. So that was the beginning for me.
I started off by using the strongest stuff available since I eventually figured out that not many others smelled as bad as me. On to the Extra strength antiperspirant deodorant. This stuff instantly made me smell like, well, whatever fragrance was labeled. Shower Mist, Cool Rain, Morning Dewdrops, etc were some of my choices of masking agent. At first, everything was fine. Eventually though, the bacteria under my pits "assimilated" the product I was using and within an hour of application, I was funky again. So I switched to the ever growing brands available. I had good luck with Old Spice for a while. Month or 2 later, YOU HAVE BEEN ASSIMILATED. Then I figured out that the too strong antiperspirant was possibly making my Borglike funk bacteria into superspores. They could handle anything I threw at them since they had beaten down the best.
This led me to switch to non-antiperspirant deodorant. At first it was difficult. I had to go into hiding and/or not exert myself at all. The hot and humid summers here in Nebraska were always a death sentence for me. But then the super mega B.O. lost a worthy adversary, so it got weaker. I also switched to the wonderful smelling - hippie made Tom's Natural of Maine Woodspice deodorant. I loved the non-fake smell of Woodspice since it made me smell like trees instead of Jr. High.
Alas, my armpit bacteria assimilated the hippie goodness of this new product also. So, I thought about going a completely different route. I used Gold Bond's Extra strength Triple Action Medicated powder. Whew! This stuff did the trick. I put it on before my commute into work, and even though it was a balmy 70 degrees with high humidity, my armpits remained under Gold Bonds control. I HAD DEFEATED THE B.O.rg!!
That is until recently. Now, like before, I apply the good smelly stuff, and within an hour or 2, I'm back to bad smelly again. I may try to switch to non-extra strength to see if I can weaken the B.O.rg's stranglehold on my "pit's of despair," but I'm not holding my breath. Others will just have to hold their nose.
Shabbos ride anyone?
Sunday, August 03, 2008
Ah, Shabbos +1 goodness.
I went for a run Friday afternoon and I'm comfortable with being prepared for the Raven's Nest 5K race next weekend. I'm not expecting big things, but I'm not going to keel over and die either, so that's a plus. This week of training was drastically different from last week. But I am now recovered and ready to steadily increase the time on the bike instead of going full bore. 10 hours is much more realistic than 15 at this point of my fitness.
One funny thing about riding more recently is that I've seen Spence a couple times on the trail. After our easy (but just enough of a workout) ride this morning, I saw the Spence pain train heading out on the trail as I was going home. Spence of course motioned to me that I should turn around and join them. I apologized and said I was just finishing up. Don't know how much they could have understood, being we were traveling in opposite directions rather quickly. So now I know that he hits the trail somewhere between 9am and 10am on the weekends. With the temp already upper 80's at 9am, I was glad to be done with the ride, and I pittied them for just heading out. Especially with how hard they were about to go. But eventually, I will be joining the pain train so I too can put the hurt on others. So look out! (In 6 months, that is...)
Friday, August 01, 2008
Great idea? Bad idea.
I always wondered what would happen if you jumped leaps and bounds in the volume of your training. I had always been careful when I first got into racing, but still wondered. Well now I know. Every day this week around 3pm I would get crazy sleepy. Like no motivation to do anything. The nights I went straight home, that was it. I lounged on the couch all evening. I guess that's why it's damaging to your training if you increase volume by a bunch. Your body can't take it, so it takes it out of you.
New plan: after I recover this week, I'm going to ease back into it. Unfortunately, that probably means no competitive group rides for me. My body just can't take the intensity yet. I need to treat my training as if I've just come off the October recovery period after the racing season. So that means steady paced rides, low intensity, and GRADUAL increases in volume. I'll be up for some Shabbos (+1) rides, but only if they're fun/easy group rides.
Speaking of which. Shabbos ride anyone? 6:30am at Crane? 2, maybe 3 hours of easy riding? Anyone? Anyone?
Wednesday, July 30, 2008
Still sleepy, feeling better.
I ran a couple times 2 weeks ago and only once last week so I didn't know how I was going to feel. Those runs were no so great. I have been putting in time on the bike so I should be more aerobically fit. Which is exactly what happened. I could just run without struggling. It was great that I didn't have to suck wind just to make a mile. I think I'm getting my lungs back from cycling. That was the only reason I got 15th overall at Raven's nest last year. I had been training on the bike most of the season. This year, not so much. But now I have a plan, and am sorta sticking to it. I will be more fit. Oh yes, I will.
Saturday, July 26, 2008
O' Brother where Art Thou?
from : The World Herald
It's an article about an attorney in Nebraska suing to block a casino in Iowa:
"... Bruning on Friday defended his lawsuit. He said the geographical oddity of Carter Lake - sandwiched between downtown Omaha and Omaha's Eppley Airfield - makes his case more complicated than simple state boundaries."
Not that that's too funny other than the phrase "geographical oddity" being lifted from 'O Brother where art thou'.
The real funny part was this line about the actions of the Ponca Tribe to get some tribal land approved for development:
"Bruning and Miller contend that the tribe deceived the government to get the land placed into trust."
Those Indians! Always tricking the government!
Anyway - what's that got to do with anything? Nothing. Other than the Coen's made the Big Lebowski and tomorrow is shabbos +1. Let me know if anyone is up for anything. I know it's late notice, but I'll check later and see. Ok. Thanks. Buy.