Pretty punk rock.

•May 6, 2013 • Leave a Comment

Howdy folks,

Yikes! It’s been a while!

During the crossS season, I wind up putting a ridiculous amount of time into this here blog thing, and it appears inevitable that that results in my walking away from the whole sordid mess for a couple of months after the season is over.

Every year, I say to myself “Not this time! This time we roll right into the next year!”

Every year that winds up being a complete fantasy.

Whoops.

So, hey… no more delusions, eh?

That last couple of months without updates?

That was pretty much how things go here.

Ugh.

Wish I was better at this than that…

Onwards!

How about some new content then, Fredly?

Ok, ok.

I’m working on it.

I’ve been riding some new gear this year on the road and in training, and I’m going to send some review/evaluation fluff out into the world wide web.

‘Cause what’s more useful than yet another small-time blog doing reviews of pricy gear that a very small group of people will buy, in the (largely misplaced) hope that an even smaller group of people will actually bother to read them.

That’s pretty punk rock.

Rock!

M

Further inspiring confidence in our elected representation, we present…

•April 25, 2013 • Leave a Comment

If you’re a bike commuter – or heck, a cyclist of any variety – in Washington State, there’s a pretty good chance that you heard about/read the pearls of wisdom dropped upon us courtesy of House of Representatives resident genius Ed Orcutt –
s-ED-ORCUTT-BIKE-RIDERS-large

A friend/fellow cyclist read the above-linked story, and sent Rep. Orcutt a letter in response.

Credit where credit is due, he wrote back, further elaborating and expanding upon his perspective on things transportation-wise in our fair state.

How did he do?

Read on below, and draw your own conclusions. Please remember, though: this guy is on the House Transportation Committee. Really.

Thank you for contacting me regarding the transportation tax proposal recently unveiled by the Chair of the House Transportation Committee.
I have serious concerns about that proposal, including the amount of money that will be charged to motorists for alternative modes of transportation.
I have had concerns about local options, however, I am willing to look at allowing high congestion, high project cost areas the opportunity for local options. But, local options for transit should come from general taxes rather than putting the burden of paying for transit on those who do not use it – those who drive automobiles. It would have to be something other than a motor vehicle excise tax (MVET) or registration fee on automobiles in order to garner my support. I do hope that money will be prioritized to help seniors, disabled and low income citizens rather than for commuters who are saving large amounts on fuel, parking and maintenance by taking transit rather than driving their own cars. Certainly, with those savings, many of them could afford to pay a higher bus fare.
Currently, the proposal would provide $120 million for transit over a 12 year period. A total which I think is too high from a STATE funding package. And, it likely is coming from fees on automobiles (additional weight fees of $10-30/year), a source which concerns me, so I cannot support a package that would spend 3.5 times that amount.
I do support funding safe streets to assure that there are safe routes to school for our school students, and supported amendments in the operating budget to do so. But, I am concerned about using the $100 million ($8 million/year) in the proposal for ALL bicycle or pedestrian proposals – especially not when paid for by motorists – so cannot support funding at $20 million each year for ALL bike/pedestrian programs. If there is need for more for the Safe Streets program, I may be able to support additional appropriations for Safe Streets as funds may be available. I do think, however, we do need to get a better idea on how much need there really is for “Safe Routes to School”.
Stormwater runoff is a concern but is addressed on all new projects – and when a project is a widening or improvement, the current stormwater standards are applied to all portions of the project, not just the expanded portions. It is already included. The area where we need to focus more money is on fish passage barrier removal – something we must do in response to a court case the state lost. This will result in costs of $155,000,000 in additional costs each year. It is my hope that instead of driving up the cost of projects even more, or creating new standalone projects, that we can use currently required mitigation money for removing these barriers.
We do need to address our aging infrastructure, but also need to address the cost of our transportation projects. We received testimony in the House Transportation Committee that our projects can cost 1.5-2.5 times as much as similar projects in similar areas of other states. We truly need to get our costs in line with other states so we can get more of these projects done – and fixing the worst first is always the best approach. I think we need to be certain when we approve a project that we have good information and a good plan in place BEFORE we start the proposal. The number of change orders at the beginning of the Alaskan Way Viaduct project and the project manager’s attempt to justify those is of great concern to me. It is my hope that projects like this will not lead to delays or elimination of other critical projects because we did not do our due diligence on certain projects.
I agree that we need to prioritize money on fixing current highway infrastructure – but along with fixing our infrastructure, we need to fix the cost drivers on all of our projects. Without doing so, we will never be able to fund all of the demands for tax dollars to build and maintain the infrastructure the citizens are demanding.
I feel that we need to make our current tax dollars go further before we go further into taxpayers’ pockets.
I hope this clearly states my position on the requests you have made.
Ed
Representative Ed Orcutt

Hey folks,

An addendum: I got the email that Rep. Ed was responding to in his letter above sent to me, and I append it below. Feel free to draw the pertinent conclusions…

Representative Orcutt,
Firstly, thank you for correcting your recent offensive and ridiculous statement regarding the CO2 emissions of bicyclists. It is a pity you felt justified in making it in the first place.
As a bicycle commuter, I am well aware that drivers of personal automobiles despise me, often to the point of wishing my life to end. While I know that I am accomplishing a healthier and happier commute for myself while reducing motor vehicle congestion for said drivers, there is still an unconscionable backlash against me and my peers. Statements such as yours highlight this hatred and the willingness of elected officials to pander to it, rather than protecting all citizens.

Secondly, I ask you to move forward with Washington transportation issues based on facts, not politics. The Washington House Transportation Committee have a monumental task to control traffic congestion, control regional air quality, and provide safe infrastructure for both drivers and vulnerable road users, all on a limited budget. I know you are now aware that a sales tax on higher-cost bicycles will collect no more than $200,000 per year, while decreasing revenues for bicycle shops (local small businesses), by encouraging cyclists to spend less money on bicycles or to purchase higher-cost bicycles out of state. Clearly, a penalty on small business owners that does not produce substantial revenue is a bad idea. It is also clear that this provision is more of a political gesture in support of those who resent cyclists for “not paying their fair share” for the roads. You yourself made this point, saying that, while cycling, cyclists are not paying gas tax.
Surely, as a member of the House Transportation Committee, you are also aware that car tabs and gas taxes cover less than half of Washington’s transportation costs.
http://taxfoundation.org/blog/road-spending-state-funded-user-taxes-and-fees-including-federal-gas-tax-revenues
Cyclists not only contribute to car tabs and gas taxes, we pay the property taxes and sales taxes that fund the majority of Washington’s transportation spending. We not only pay our “fair share”, we actively work to REDUCE transportation costs by reducing congestion, emissions, and road wear. You are likely also aware that a sizable portion of Washington’s transportation spending is for highways not even used by cyclists, meaning we actually contribute well more than our “fair share”.
http://leap.leg.wa.gov/leap/budget/citizensguidetranspo2012.pdf

Small investments in bicycle infrastructure, tax BENEFITS for cyclists, and any programs or spending that encourage more people to commute by bicycle instead of personal automobile, all serve to reduce the state’s transportation costs, reduce traffic congestion, improve regional air quality, and improve road safety for all users. Any transportation package that omits bicycle infrastructure or penalizes cyclists is reckless and not based in fact. Please uphold your duty to ALL citizens of Washington state.

Sincerely,
Dr. Amanda McNabb

Levee building at Cyclocross Worlds…

•February 1, 2013 • Leave a Comment

Yikes!

Dem’ waters risin’.

These kind folks from Louisville are working their butts off to keep the floodwaters off the course long enough for the racing to take place on Saturday.

Gonna’ be close, I think…

 

 

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Down by the River…

•February 1, 2013 • Leave a Comment

Howdy folks,

 

First of all, my apologies for the long absence. There have been a whole pile of things on the plate, and the blog just couldn’t get done for a while…

 

One of those things that was on the plate was some prep work for turning this bog-strosity into an actual website. It looks like it’s going to happen – stay tuned!

 

I’m down at Cyclocross Worlds this weekend, and will be reporting back as and when I can. If you’re in the area, drop me a line!

 

MH

The Workout Of The Day for, well… for the whole damn week upcoming…

•January 6, 2013 • Leave a Comment

Howdy folks,

Well…damn.

In one week, we will know all our National Champions.

If you’re still following along with this blog, I’m guessing you’re probably going to be taking part in the Winter Circus that is going to be Nationals this year. Bon Chance!

Since everyone races in different categories, and each category races on different days, offering up training advice for this whole mess puts a fella in a bit of pickle.

SO, here’s the deal:

What i’m going to do is post-up a “Week of the big race” schedule. You plug in your race day, count back, and – Voila! a schedule…

 

SCHEDULE

 

 

Fair warning… I give myself license to contradict the following schedule with newer postings later on in the week. Sorry! 🙂

 

Anyways, without further ado…

 

6 days before race:

Recovery spin

5 days before race:

Spin-Ups, Form Sprintsor 1-2 Hour Moderate Ride

4 days before race:

Slow Roast, or 2 x10, or 1/2 a Classic 2×20) or 1-2 Hour Moderate Ride

3 Days before race:

Spin-Ups   or   Form Sprints

2 Days before race:

1-2 Hour Moderate Ride and/or Course Preview

Day before Race:

Can Openers  or Ignition and  Course Preview

Day of Race:

Race. Yer. Ass. Off.

 

I’ve hotlinked The descriptions/explanations for all of these workouts, although if you’ve been following for a while, there isn’t anything here you haven’t seen before.

Have fun,

M

The Workout Of The Day for Saturday, 1.5.13. “Fast legs”

•January 5, 2013 • Leave a Comment

Howdy folks,

Last weekend before Nationals! If you’re still training, I’m assuming you’re going… so speed work from here on out!

speeding

WIth that in mind, yup. Get your fast legs on, ’cause today’s workout is…

Downhill Sprints.

Start by warming up well, a bit longer than usual – 30 minutes or so.

Find a gradual downhill that lets out on a flat section of road or trail. The ideal setup for this workout is a downhill that’s about a block long that turns into  a flat section of road another block or so in length.

Extra bonus points if you can loop back to the start without having to turn around – that would be perfect.

You’re going to do 3-5 sets of 5 sprints, full gas. Here’s how the sprints go:

Roll down the gradual descent in a comfortable gear. You want to hit the bottom of the hill going fast, but not yet in a sprint.

As soon as you hit the flat section at the bottom of the hill, get out of the saddle and give it full gas.

Sit back down as you get up to full speed, and try to go even faster.

Go until you are spun out.

Spun out means that your legs can’t go any faster, your form goes completely to hell, or you start bobbing up and down on the saddle a lot.

Ideally, a little bit of all of those things.

That’s one rep. You’re doing sets of 5. Ouch.

Each sprint should take just a few seconds. Recover for 30 seconds to a minute between them, and 5 minutes between sets.

Stop when you hit 5 sets or just aren’t getting the same leg speed you were on the first couple of reps.

When you’re done, spin out your legs and go home!

Tips –

– You should start the sprint in a pretty big gear, and spin it out. How big? It depends on how fast you’re going and how strong you are. You’re working on speed here, so don’t try to lug a giant gear, but the gear needs to be big enough that you accelerate when you hit it at the end of the downhill.

– Important, let me reiterate: stand up out of the saddle when you start to sprint, and gradually sit down as you begin to spin up into your sprint.

– Don’t forget to breathe. Seriously – too many people hold their breath when they sprint. Don’t be one of them.

 Have fun!
M

The Workout Of The Day for Friday, 1.4.12. “OMG,1WTG!!”

•January 3, 2013 • Leave a Comment

Howdy folks,

Well.

Holy cow.

One week (or less!!) to go…

dont-panic_300

 

Until Nationals!!

Yikes.

We will talk tomorrow about what you should be doing over the weekend as you prepare for the big race(s) next week, but today?

Today you’re going to take it fairly easy.

Today you’re going for a…

One to Two Hour Moderate Ride –

Get on your bike.

Go ride for an hour or two.

No hard efforts, but do throw in a couple of moderate ones. By moderate, I mean just that. You can sprint for the town line, but you should be laughing while you do it.

You’re not doing a recovery spin, so you need to put a little bit of gas into the pedals… just don’t go out and kill yourself.

Check out the view, smell the flowers, just do it while you’re putting a little bit of effort into the pedals.

1 notch above a recovery ride.

Make sense?

 

Have fun!

The Workout Of The Day for Thursday, 1.3.12. “Up yours, Winter Wonderland!”

•January 2, 2013 • Leave a Comment

Howdy folks,

Before I say anything about today’s workout, a brief word or two about Next week’s Nationals races…

If you’re going, try to find a way to get on some snow this weekend, ok?

It’s looking fit to be a winter wonderland out there next week!

rtxvyxe

Seriously. It’s looking pretty white out there. Could be lots of slipping & sliding & RUNNING at Nationals next week.

So, if you can, get some practice reps in on the white stuff.

(Don’t add in any running, though. Too darn late in the game to do much more than screw yourself up.)

Enough of that, on with today’s workout.

In honor of the sharp little climb on the US Nationals course, today we’re doing…

Short Hill Repeats  – 

-Ideally, these are done on a climb that is big-ringable, but just at the edge of being a small ring climb.

– Each effort should take 7-10 seconds. 30 seconds rest between efforts, 2-5 minutes between sets.

– Warm up for approx. 1/2 hour, then…

– Begin effort out of the saddle, full race-pace effort, ATTACK the climb. 7-10 seconds, full gas.

– OK to sit down 1/2 -3/4 through effort.

– Try to maintain your intensity through the interval. Don’t hit it so hard that you lose gas 5 seconds in. It’s a 7-10 second interval, right?

– Repeat 5 times, a full minute between efforts. Thats a set.

– You’re looking to do 5 sets.

Spin out & warm down after.

Have fun!

M

The Workout Of The Day for 1.2.13. “Bad Santa”

•January 1, 2013 • Leave a Comment

Howdy folks,

I hope you’re having a wonderful 2013 so far, and you aren’t suffering unduly from the effects of end-of-year celebration!

Drunk-Santa_jpg

Not feeling at all like that today?

Good.

Well, today have a go at the…

Semi-Classic 

What the heck is that?

In short, you’re going to do 1/2 of the Classic 2×20 – a 1×20 – followed by 10 and then 5 minute 0ver-unders.

Huh?

Here’s how this goes:

– warm up. You don’t need to go crazy warming up, just spin around long enough that you know your legs are ready to go.

– Start by doing one twenty minute interval at your 2×20 pace. Check out the link above if you need to refresh your memory on this.

– Recover for 2-5 minutes.

– Do one 10 minute over/under interval.

– Recover for 2-5 minutes.

– Do one 5 minute over/under interval.

– Spin out your legs, go home, stretch, eat, and etc.

So, what the heck is an over/under interval?

– “Over-under” means that you are going to be working right around the level of your threshold, both above and below.

– What is your threshold? Well, for our purposes, we are going to reference the 20 minute interval we just did. Whatever wattage, heart rate, or gear ratio you used for that interval will serve as your threshold baseline.

Get a solid idea of the wattage, heart rate, or tempo you ride the 20 minute interval in, and keep it firmly stuck in your mind. This is important; you are going to bounce above and below this level for the rest of the workout.

After the 20 minute baseline effort, spin easy for 2 -5 minutes.

When you are ready, begin the 10 minute Over/under thusly:

– Ride for one minute at your baseline/20 minute intensity level.

– At the end of that minute, ride 10 seconds at 25 watts, 10 beats, or 1 gear higher than the baseline level.

– After the 10 seconds, ride 20 seconds at 25 watts, 10 beats, or 1 gear lower than the baseline.

– After the 20 seconds, you go back to the ten (over,) followed again by the 20 (under,) etc., etc.

Got it? 1 minute baseline, 10 up, 20 down, 10 up, 20 down. Repeat the up/down efforts to the end of the interval.

– Rest 2-5 minutes.

– Do it again for 5 minutes.

Have Fun!

M

 

Happy New Year!

•December 31, 2012 • Leave a Comment

Howdy folks,

Happy New Year!

 

 

Thank you ever so much for choosing to spend some of your time with me over the last year, and may 2013 bring you much success both on and off the bike.

 

Hey… if you don’t look too much like this –

new-years-drunk_1967870d9a

 

…today, why not head out on the road for a New Year’s day ride?

What the heck… let’s make that today’s Workout Of The Day.

Go Ride.

No structured workout today, just ride however you feel.

There are lots of traditional New Year’s Day large-group rides taking place all over the place – if there’s one near you?

Give it a shot. That would be just about the right type of thing to do.

Whatever you do, have fun… and Happy New Year!

M