2024, How it's starting

 We are three weeks in to 2024. I am one race into a series around the state of Arizona. The MBAA.  Last weekend was the first race. In my age group/category I took 11th place out of the 24 people in it. The course was two laps of a ten mile course.  My second of the two laps I was about a minute slower, and I was happy for that. I felt strong the whole time.  

Looking forward to the next race. 

I am excited for 2024 as there will be more mountain bike races and opportunities around the mountain bike community. 

Replacing my SRAM SX rear derailleur and NX cassette

Over the past month, warranty repairs are finally done. 

Top - replacement SX 12 gear derailleur

Bottom - Non working spring back derailleur 

So my issues all started when I was riding with some friends. About six miles into our mountain bike ride, as I was pedaling, my chain dropped.  I stopped to put is back on the front chain ring but noticed the one jockey wheel on my derailleur came off.  I was able to find the parts along the trail I was on and thankfully repair the part that came off. 

When I got home, I looked over the derailleur really good and made some adjustments on it.  However, this time the chain would climb up the cassette but not return back down.  After working with it for some time, I was able to start of the process of getting a new replacement one under warranty.  The process was pretty fast, but not fast enough, as I had to do my July 4th, 20 mile trail challenge with limited gears with the new derailleur arriving the weekend after. An update I am loving about the replacement derailleur is the limit adjustment screws are now allen key screws, replacing the Phillips head limit screws. 

older SX 12 gear derailleur with Phillips head limit screws

NEWER SX 12 gear derailleur with allen key head limit screws

After getting the new derailleur attached and adjusted and working great, my chain, which is under two months old, was skipping around and having a hard time on the third to biggest cassette cog.  One tooth was missing on that particular cog.  Knowing that this part too was under warranty, I started the process to get it replaced also.  In the meantime needing to keep riding and training, I just had to be aware of when switching gears not to ride in that cog. Over the two weeks while I waited for the replacement part, the cog went from a first grader missing one tooth to a hockey player, now missing a section of the cog which I think should have been three or four teeth! 

New cassette arrived and I was able to place it on the wheel.  All is good for now as I have some challenges and training goals I am looking forward to. 

"Look Ma, I have all my teeth."

In the end, I understand the groupset, I am running is not the highest quality SRAM makes and I am looking at saving up some money to upgrade before too long.  SRAM and the local bike store I have been dealing with have been great. 

A look back on the Labor Day, three day weekend

I was excited this past weekend as I was able to get out on three different trails systems over the holiday weekend. I just hit under total miles over the three days and ended up getting 49.85 miles in. 

Each of these rides was on pretty similar trail material, being crushed granite. The weather was still pretty warm, even early in the morning. Packed my two-liter Orange Mud hydration pack and a few gels if I needed them. 

I still need to get my rear derailleur adjusted better, but the new bike and all are working great.  

San Tan Regional Park  18.53 miles

TRW trail system 11.09 miles

Brown's Ranch 20.23 miles 

This next weekend, I am headed to Flagstaff to support and my son's junior high mountain bike club compete in their first race of their season. I am excited for him. 

Valley Bike Month

I participated this past April in Valley Bike Month, I mean how could I not. Even with the hotter than normal weather, I commuted to work a bunch last month. A benefit from riding to work was a prize of a pair of socks. Who could't use a sweet pair of socks? 

They finally arrived in the mail last week. They are nice socks, the Sock Guy brand. Not bad for helping clean the air on the commute to work and do something I would have done or enjoy anyhow. I will have to remember this next April during Bike Month and sign up for the promotion they have going. 

Somedays are better than others.

Somedays are better than others. It has been a long, long, long time since I did a ride or run and totally ran out of energy. Nothing left in the tank at all. I was 24 miles into a 30 mile mountain bike ride when it happened.  I had enough hydration and think it was pretty much a lack of replacing my nutrition along the way. It’s a little harder to eat while on the mountain bike because of the trail, but it can be done.  For the ride I was doing too, I went out a little hard to begin with and by doing so paid the price by not being able to complete the distance I set out for. For the little under two and a half hour ride, I burned 2757 calories and finished doing 26 miles. 

I was upset with myself that I was unable to finish the distance and focused on my nutrition and hydration the next two days afterwards. I started planning in my head doing the 30 mile mountain bike ride and finishing it. 

So Saturday I went back out to the same trails and headed out to get this 30 mile ride finished. Started off way better in the nutrition department and speed, taking it a little easier the first 15 miles. The weather was about 14 degrees cooler with some cloud cover every so often. 

The three hour 15 minute mountain bike ride came in at 32 miles burning 2571 calories.  200 fewer calories yet five more miles. The speed definitely helped maintain some of the calories. 

I mentally had to get out there and finish what I set my training goal for.  I was more relaxed and focused the second ride knowing to take it easier. 

For the past few months I have been reading “Maximum Overload for Cyclists” and using the programs for adding weight lifting into my training this year. 

I have always done weight training, but with this book and the program it has, I am more focused.  A good program, and I will focus more on a later post on how that is going and what it is all about. 

Quality Workouts During the Three-Day Weekend

22.70 miles

27.08 miles 

34.07 miles 

It was an amazing three day weekend.  I was able to ride every morning and get some great quality rides in. The weather is starting to become nicer in the morning and Monday’s ride was pretty much cloud covered and near the end sprinkles started to come down. I can recall a few years ago, not really eating much before heading out on a ride of say 20 miles or more. Half-way through the ride I would feel tired and just lose all energy I had, or thought I had. I have definitely changed up how I eat both leading up to a training ride and right before.  Of course I consume nutrition during the ride.  My total distance for the past three days has been 83.85 miles, with the furthest ride being the last day at 34.07 miles. 

Now here is my biggest jump in the next three weeks.  Bringing back the short run workouts after my rides as well as running workouts by themselves.  In my mind there are the two sprint triathlons, in October, I am working towards but have not signed up or totally committed to. 

Looking forward to the longer weekend

Last weekend I was able to get a ride in on Sunday after not feeling so good the week leading up to it.  This weekend I start in as a ride leader for a local bike shop here in Gilbert.  I talked to the owners about getting a group road ride farther south from the shop. With the holiday weekend and first week of the gathering, not sure how many riders will show up.  It's planned for a 26 mile flat course ride on Sunday.  I am still looking at two possible sprint triathlons in October to enter. One within a mile from my house and the other about a 30 minute drive away. The weather is starting to cool off a little more in the mornings, which makes early morning workouts a little nicer. We will have to really wait until the middle of October before the heat is really done for the year. 

Saturday Morning's Training Ride of Just Over 40 Miles

A quick overview of this morning's just over 40 mile ride. 

It was humid but not really any wind to fight. 

Last Weekend's Training Rides

Saturday's route 

Sunday's Route (group ride) 

Last weekend I was stoked I was able to get in two solid rides.  The first one on Saturday I brought out the mountain bike on the streets.  I took it not knowing if I would come across a trail I might want to explore.  I stayed on the street however. Consumed an Amrita apricot strawberry energy bar to get my nutrition started.  I packed in my jersey pocket another one of those along with two CarbBOOM gel packs if I needed them. The morning was overcast which help keep the summer temperature down. I felt really strong and brought enough hydration.  I wanted to mainly get out and ride a good 12 to 15 miles, depending upon how I felt, knowing that I planned on riding Sunday with a local group ride. 

Sunday’s ride was with a new group I found online.  They were having a recovery ride / beginners ride, so the average speed would be around 15MPH for the 26 mile course they had planned. There were about 20 riders that showed up for the ride that began just as the sun was rising. I jumped out near the front of the ride and hung there until a water break around the 10 mile mark.  The second part of the ride, I jumped out in front and lead a small group that went above the rides projected average speed.  I felt very strong through out the whole ride.  I might try this ride again next week and try to stay back with the rest of the pack. I mainly was doing the ride really for adding mileage, not really trying to add speed. 

Everything fell into place from the preparation of my nutrition to the cool down and recovery when I got home.  A lot of my home workouts are paying off with just how good I have been feeling before and after a workout. 

TOGS (Thumb Over Grip System)

TOGS come with their own 2.5mm hex wrench and are right and left specific. Easy to install and add comfort on long mountain bike rides. 

What are TOGS?  TOGS stands for Thumb Over Grip System. They are made of a hard thermoplastic.  They attach to your handlebar for your thumb to grip as you ride, resting your hand like playing a piano.  The grip is used for keeping your hands on the bar and not accidentally bumped off while riding. Why would a rider want to use these?  The grips offer a different positioning for your hands which is comfortable after riding for a long period of time.  You still have access to your brakes, yet downshifting gears is not accessible when your hand is in this position. They are easily installed with the 2.5mm hex key provided and snap over the handlebar before using the hex bolt to keep them in place. Adjustments need to be made for other accessories such as brakes and gear shifters, lights, bells, etc., near the handlebar grip to accommodate the TOGS. TOGS are right and left hand specific.  I like to vary my hand position while riding for long periods of time and using the TOGS keeps my hands from getting bumped off. On long climbs I find them very useful. I would recommend TOGS to fellow mountain bike riders. 

to find out more visit them at http://togs.com/

Crash Pads

To add that little bit of confidence on a mountain bike trail I have not ridden or still trying to master I wear Crash Pads Mountain Bike Shorts and Pants.  The pants provide protection of the shin and knee but both the pants and shorts provide great hip protection. The padding in the hip is made from thermal formed, high density foam.  The great quality made in the USA, Crash Pads keep me from getting too banged up and able to keep up my training in the pool and out running.  When the weather or I plan on riding a more difficult trail for me, I tend to wear the pants. 

Building confidence out on the trail

I've been pretty busy, so I need to catch up on my posts.  Summer is right around the corner, well technically it never really left Arizona this winter.  Allergies have had me feeling run down, but not anymore.  Summertime brings, head and earlier sunrises. 

Had a great ride out in the desert early Easter Sunday morning.  A lot of desert creatures are also on the move with warmer temperatures.  I'm glad I did not see it, but did hear a rattlesnake out on the ride along with tons of prairie dogs and quail running around.  Building my strength and confidence. 

Checking in....

I feel I am getting stronger in the pool going at least 3 times a week.  I have set aside for a week the paddles and fins, but will get them out next week to work on some drills in the pool.  My rides this weekend, which were a little longer in awhile, were very hot and sticky.  Even though I was drinking a lot of water, I still was feeling a little dehydrated.  I was thinking for the next few weeks of getting out of the house even earlier than I do now to avoid the sun. Training is going great as I look forward to October.

Hot workouts in the heat.

Last week I pretty much moved my workouts indoors on the rollers.  With night time low temperatures not really dipping below 90 degrees, any kind of outdoor activity has been rough.  Set of the rollers and a small fan in front of them to keep some kind of airflow going around me.  I was able to beat the sun rising and start a morning ride Saturday at 5:30 am.  I only got in about 40 miles before running low on fluids.  I felt very strong on the bike and before heading out made a small comfort adjustment on my saddle height.  My training has me keeping my heart rate right near 80% of my maximum heart rate, using the Miowatch Quest, the readout and alarm on the watch keep me in check.
I started doing some rehab work on my IT band on my right leg, and look to attend a free clinic at a local bike shop to help me speed up the rehab and get my right hip feeling better after long rides and runs.  Just the exercises I have started doing are starting to help and I am looking forward to what will learn at the clinic.  

Bouncing back from a brief vacation

I took a few weeks off for the yearly summer family vacation, but now back to training.  Before the break I was having a great time on my weekend longer rides.  Even with getting a flat as few weeks back, I was able to get rid of the tire pump and speed my repair up faster with the use of using a Co2 cartridge.  Incredible speed, I can't believe I never upgraded until this past spring.  My hip still is bothering me from a spill on the trainer (rollers) in January. I can really feel the pain two days after a long ride and seems to be bothered by my running.  With the summer heat here, and forcing me indoors at times to ride the rollers, I have placed a industrial type blower to help cool me off.  Works pretty well.  I am looking forward to this weekends longer ride and will start to incorporate a short run (1 to 3 miles) in afterword.

50 mile training ride

 
Last Saturday morning I joined the tri group for a 50 mile training ride.  Not sure I would be able to hang on, I was stoked about getting in some good miles.  The route was planned but no course set in stone.   Met up with them at 5:30 to get much of the ride in before the heat arrived.  There was 9 of us out there, and the first 12 miles or so the pace was pretty fast. The pace slowed down after a member flatted, and we  were able to regroup.  I just sat near the back of the group and focused on my hydration and my nutrition so I would be able to finish the ride strong.  33 miles of the ride were on pretty flat roads or very little incline.  Near the end of the ride we headed down the backside of Usery Pass down to the river bottom.   At the river bottom we turned around and climbed back up the backside and back to where we started.  I was glad I brought my three bottles, two insulated bottles with frozen electrolyte fluid (perfect)  in them and the other with just plain water.  I mainly used the plain water to drink after eating a gel, to get it in my stomach and then also used the water to spray on my Recofit Icefil cooling sleeves.  The ride ended just before the heat of the day started to rise.  Getting back on the trainer at home every night this week and looking forward to another group ride next weekend.

Udderly Smooth Chamois Cream

While out riding the use of a chamois cream will keep you comfortable. I have been using Udderly Smooth foot cream for ever it seems like.
Now, I use Udderly Smooth Chamois Cream for use on the nether regions as a lubricant for long and short rides. Depending also the length of an indoor roller workout, I will apply it then too. The cream is used to prevent chafing and irritation sometimes created by sweat.
If your bicycle is set up correctly, and you've got a good saddle and sitting on the saddle properly ... you'll greatly reduce the chances of saddle sores.
Chamois cream was originally created for cycling shorts pads were made of real chamois. After washing over and over the chamois would dry out and become stiff over time similar to leather. The cream was used to recondition the chamois. There is talk out there that says the cream is totally unneeded with modern synthetic chamois.
Lube up directly on the skin with Udderly Smooth Chamois Cream and protect your under carriage. When putting in all those training miles your butt will thank you. 

Order your own at
http://www.udderlysmooth.com

So my first ride of the weekend was great.  Did 20 miles out by myself and met up with the tri group to hit another 18.  The weather was perfect.  A little chill to the air first out. The ride was fairly flat with a few rolling hills.  The second was a quick ride on the rollers, nothing special there.  Next weekend I plan to hit both weekend days with some long rides.  My recovery time is still pretty fast, yet was still bothered by a little hip pain.  Two bottles on the bike were enough and with the temperatures rising next weekend might need to bring an extra water bottle.  Feeling very good about El Tour de Mesa ride in a few weeks.

A little over two weeks away from race day

The weather has really become nice here in Arizona, as well as my allergies have become really bothersome.  Still getting my workouts and not letting them get in the way, for now. Sunday I took a great nearly 25 mile training ride late in the day.  A perfect way to end the weekend. The feel on the road was nice. I am still really impressed on how using the rollers has improved my form.
Next weekends plans are to head out to some hills to work on some climbing.
So onto a quick tech tip,
The ProGold degreaser and bike wash works awesome.  Spray a little on and let it do its magic.  For those who dont have a set of cleaning brushes, here is a trick I have been using to clean hard to reach areas.  Get a rope! Yes a rope.  Slip the rope around the area you cant quite get a towel into and run it back and forth to loosen or wipe the dirt or heavy grime away.  Works great around your rear gear cassette. A clean bike is a bike that is easier to maintain and your parts will last you longer.

 

Tour de Mesa, next race on the schedule

So Saturday April 14, is my next race.  The El Tour de Mesa has a few distances, in which I will be doing the farthest distance of 70 miles. My training is coming along both on the rollers indoors and out on the road. 
I have really noticed a huge difference in when I wear a cotton t-shirt indoors on the rollers.  The heat is really kept in.  I am looking at placing a small fan out in front of the rollers to help cool me down a little. I've been getting some great workouts in with my Miowatch Quest, a GPS watch with heart rate monitor. I have the GPS turned off and just using the heart rate monitor function.  My workouts have moved from three weeks ago in Zone 3 to now Zone 2, 45 minute workouts.
The El Tour de Mesa is a new race for me and I look to have some fun.  Bib numbers have been issued online and I am #297, if your out there before the race or on the course say "hi".