A day in the life

Holy Shit the snow of our life time...

2011-02-02T10:48:00.002-06:00

or not. Saint louis was going to be dumped with maybe two feet of snow. It didnt come. It sleeted and then maybe three inches in the city. If I were as bad at my job as these weather people were at theirs I would be fired. How can they be wrong all the time? I suppose they were right in some regard, it snowed.
My soon to be sister inlaw lives in downtown chicago. It is snowing so hard she cant see out her window and it is blowing so hard lake Michigan is going to have 20ft waves. I am no weather man but that seems like a bit of a problem.

More exciting news. I broke out my super Nintendo because I am stuck here in the house. Man I felt like a kid or maybe val kilmer at a buffet. I am off to sit on the trainer and play my video games.

Keep on ridin

2011-01-23T21:40:00.003-06:00

Quick post. The weather sucks in saint louis right now. The roads are crap. My gear keeps breaking. I am stuck in the inside on the trainer. Netflix and itunes is what keeps me going. When march gets here I am not sure if I will remember how to ride with traffic. Fingers crossed it warms up before that.

My gear is breaking

2011-01-18T21:01:00.002-06:00

Today has been kinda rough. My Powertap died. I hope that it comes back after some more airing out but probably not going to happen. Then while doing intervals on the trainer my seat post clamp broke. Great. I'm going to bed.

Higher ground a movie and even more

2011-01-14T09:16:00.003-06:00

I signed up for netflix streaming yesterday for $7.99 a month. I hope it makes trainer time more fun. Last night, sat on the trainer and watched Warren Millers 2005 Ski Film Higher Ground. Jeremy Bloom the former CU football player and now pro skier says to him Higher Ground means"looking inside your self and pushing yourself to do things that you never thought were possible."
Then two other guys throw these quotes out there.

You can put on paper or fully explain to someone what it is.

It flows.Set up everything to let it happen, it does.

These quotes sum up why I race my bike and what can happen when you stay on task.

I would have to say those messages hit home and were worth $7.99

Not sure what else I am going to watch. Its cold and still gets dark early so I have lots of trainer time still. I am sure it will happen.

back in the saddle

2011-01-11T20:32:00.002-06:00

Today 01-11-11 that is a lot of ones. I have no idea if it means any thing. It is mid January and I am finally feeling better. I was sick for like a month. After breaking down and taking antibiotics things are clearing up.
The cycling season starts in two months. Not sure if I will be ready in March but I should be rolling strong by may. I have gotten three days in a row and it is fun. That is the best part for me.

So have fun out there

Still here

2010-09-30T21:42:00.001-05:00

Busy with coaching and worked for Jay this week tearing out a bathroom and a kitchen.
I might even race this weekend we will see.

suffering

2010-09-20T22:50:00.003-05:00

http://www.flickr.com/photos/52149095@N00/5005695883/in/set-72157624986155276/

So cool

2010-09-06T18:41:00.002-05:00

New Job..New Coach

2010-09-02T08:12:00.002-05:00

Monday I quit my job at Farmhaus. The job was just taking away more than it gave back. Having a two month old a man has got to work and that is what I am doing. I am a assistane coach for the SLUH Cross Country team. How cool is this I am getting paid to work out and to motivate a great group of young guys.

Yesterdays workout for the B and C squad was 6 by 800 at 5 seconds faster than race pace. I jumped in with a few groups and did four. It was good times. I think I really made the right decision is helping out the team.

What up!

2010-08-29T12:32:00.001-05:00

Been a long time but I think it is time to get this going again. I have been working at Farmhaus(more on that later) and running and riding. It is fun. We will see where this goes.

No more updates

2007-04-24T01:53:00.000-05:00

I am very busy with life. I do not have the time or interest in keeping this going.
I have not been riding,running, doing much of anything outside of work and school. I have some bills that need to be paid,yesterday. I also need to get school taken care of. I have a few weeks left and then summer classes. I hope to be able to start u again in the next month or so. Thanks

Can only go up

2007-04-11T20:15:00.000-05:00

My shoulder is still sore but I was able to ride for 30min today. My hamstring is also sore. Tomorrow I am going to grit through and ride for a few hours. Well it all depends on this cold I have. I was not prepared for these sort of problems over the winter. No one ever talks about how there will be rough patches but you have to keep driving on.

I am starving, going to eat so I don't chew my fingers off.

Summer is coming

2007-04-11T01:49:00.000-05:00

Summer time is around the corner. This photo is from a high school party. Threw a doubble keger with the boys. We made a ton of money. The problem was we got so drunk we didn't remember the good times so we had to do it again.

Endo

2007-04-10T00:37:00.000-05:00

Crashed today on the Mt. Bike. I have no idea what happened. I was rolling along and then boom. My left side is very sore. My right knee also hurts. I have all my skin and some nice bruses. I have not been riding so much. I am going to skip Tillies and try to gain some fitness over the next few weeks. Time to light a fire.

Goal of the week, ride everyday.

Hillsboro revisted

2007-04-04T23:58:00.000-05:00

My dissapointment has shifted from Hillsboro. It is now focused on my Mom. She is in the hospital and the cat scan showed some spots. However with the help of steroids Doctors hope to get things under control. There is more to it however I don't feel like typing it all out. Please keep her in your thoughts and prayers.

I was looking at the power profile from Hillsboro and my HR was over 180 until I droped. You can not get much done when your body is acting like that. Getting to the climb with a HR that high spells problems. My body was not happy at the start of the race and training had been lower but still I didn't expect to blow to bits. Owell just need to readjust.

Busted!

2007-04-04T14:34:00.000-05:00

There were a few spots Saturday at Hillsboro that I was thinking my bike might end up like Niko Eeckhout's. Niko went down on the cobbles durning day 1 of Depanne.

Twinkies

2007-04-03T15:22:00.000-05:00

TWINKIES: Where do they come from

Twinkies are as amazingly good as they are disgusting. But do you know why? We've picked a few facts from Twinkie, Deconstructed (Hudson Street Press, $24), by Steven Ettlinger.

Phosphorus, part of a key Twinkie ingredient, was discovered in 1669 by German alchemist Hennig Brand when he boiled down the urine he collected from local nuns.

Other Twinkie ingredients include the rocks trona and limestone.

Twinkies made per year: 500,000,000.

Twinkie cream gets its slippery sheen from cotton cellulose, which serves the same purpose in rocket fuel.

Despite popular lore, Twinkies will not survive a nuclear war any better than you will--their average shelf life is 25 days.

President Clinton put a Twinkie in a time capsule.

Hillsboro

2007-03-31T21:59:00.000-05:00

The results Not good. I am not happy with the way I rode. I need to be spending more time on the bike. Not much else to say.

This weekend

2007-03-29T22:10:00.000-05:00

Saturday is Hillsboro Roubaix, ouch. I am going to just sit in the top 15. I am going to be patient all 44 miles. I have not been going hard now for a few weeks. Monday the buildup for joe Martin and the state road race begin. I have the partying out of my system and am ready to get back to getting it done.

Dogwood

2007-03-26T21:26:00.000-05:00

"that shits was hard." That was me after the race yesterday. It made an old guy laugh and he replied that sums it up right there.
John Bell and I left late Saturday night and drove to Marshfield or maybe Maysfield exit 100 on 44. The highlight of the night was in Cuba. We stopped to get gas. As John started pumping this women walks out and says she just prepaid 10$ on our pump. Sure enough click the gas stops pumping. John had to go inside and sort it all out. This all took place at shift change so there were people every where. The alarm was going off and the clerk couldn't get it to stop. Plus these people had no teeth. You know meth is hard on the body especially the teeth. John is still inside and this Mustang drives up the driver tries to pay for 5 cents of gas. You guessed it, no teeth or shoes. Well he starts to pump gas gets into his car and then drives off. Boom the pump ripped out of the car. I had my back to him as this happened. It scared the shit out me. I though that someone had been shot. John and I got out of there as quick as we could. We were awfully wound up after all of that and ended up driving a long way.

The race was hard. I was dropped early and rode with a group for a long time. Some choad from Ghisallo attacked our group. We were over 5min back and he shredded the group apart. This is not the first time I have taken issue with Ghisallo's tactics. I don't know who is telling these guys how to ride and race but they are pissing me off.

I finished 31 and was not happy or in very good shape. But after looking at the numbers I am very pleased with the efforts. Those guys down in southern Missouri are strong and fast. Next week is Hillsboro. We shall see.

While I've been away

2007-03-21T17:11:00.000-05:00

Rode the bike yesterday for the first time in 8 days. I had a head cold all of spring break. I lied on my couch the whole week. Good news, I feel much better now. I will be going down to the Dogwood race this sunday. Going to eat. Be sure to check out some of the other links.

electric shifting

2007-03-16T13:31:00.000-05:00

Pez wrote a report on campys new electric shifting. It seems to work much better than mavics did in the 90's. But.. I still don't like it. I hope the UCI does not allow electric shifting. Bike racing is rider vs rider. It is becoming who has the best tech, and I don't like that.

Read the report here

SXSW music fest

2007-03-15T09:09:00.000-05:00

"In its 19-year history, it has grown from being a jolly spring get-together for a few hundred US indie labels and musicians in search of a deal, to an international gathering that is the most important date in our music industry calendar." The Guardian, March 25, 2005

Check out Joe williams music sucks blog. I am sure he will have it all covered.

Don't laugh..until the end

2007-03-14T12:52:00.000-05:00

Need a coach

2007-03-13T16:41:00.000-05:00

The big reason for my my success this season is due to Justin Grisham writing my workouts. If you are looking for a coach, E-mail him. He has afforable prices and can create a plan to work around your busy schedule.

My numbers

2007-03-13T16:22:00.000-05:00

#s now:
CTL (long term): 84 TSS/day (for 28 days)
ATL (short term): 124 TSS/day (for 7 days)

#s a month ago:
CTL (long term): 63 TSS/day (28 days)
ATL (short term): 64 TSS/day (7days)

(Note from coach)
This is a big improvement in just one month. It will probably be our goal is to move you up to 100 TSS/day for the CTL and then maximize training benefit from there, I wouldn't want to take you much beyond the 100 TSS/day avg. at this stage in the game, but it is a possibility for next year.

I now have a cold. I knew it was coming because everyone in my house has been sick. I had planned sitting on the trainer but just wasn’t feeling up to it. Now I will use this week too get healthy and keep building up for Joe Martin.

Thanks for reading.

stupid light

2007-03-13T11:51:00.000-05:00

Lennard Zinn tested the Lew Pro VT-1 wheels. They weigh in at 850 grams, and only cost 5000$, what a deal;-0 Read about the report here

Bid on Sauls Auction

2007-03-12T23:35:00.000-05:00

Saul Rasin has about a dozen of items up for auction. You can view them here

In a few things Saul will do great things on the bike. I saw some numbers he has put out and it is impressive. What is also impressive is the way he has given back.

Off to bed.

Sylvan Springs

2007-03-10T17:58:00.000-06:00

I was 6th today. Things were crazy sitting in so I felt best on the front. I am pleased with 6th sense ai thought about not racing because I felt so bad this morning. Off to eat. I will have a racap later on.

VO2Max

2007-03-08T21:53:00.000-06:00

I did some VO2 work today over in Columbia. The weather was so nice but the wind was rough towards the end. My Ipod battery died early in the ride. It was the first time I have not ridden with it in a while, owell. Tomorrow I will take it easy and pace Ben Rosario thourgh his 8k run in Forest park. Thanks for reading, good night.

Froze Toes photo

2007-03-07T17:30:00.001-06:00

The start was cold.

I made it....almost

2007-03-07T15:54:00.000-06:00

You know you are close when they talk about you over at Trashing. But not everyone knows yet, o'well. Soon, right guys.

Gupster

2007-03-07T15:38:00.000-06:00

GupsterI don't know Nolan personaly but he likes bikes and is on the level most of the time. For that he is worthy of a post. Gupster

Froze Toes

2007-03-05T18:39:00.000-06:00

Could have would have should have. I am fit and getting faster. I went to the front worked in the wind and made the race. The rest of the field sat on all day. Sure there were a few guys who did work like Jose from Big Shark others I didn't know but hope to work with this season. There are times when I think Jesus man you are going to kill yourself or someone else. I hope he can stay upright more this season but yesterday he was an Allie until Jim Klages the winning move ride up the road past us. My frustration came when on the outer rode. The winning break of Klages and Austin were in sight but guys didn't want to work. Guys who sat in all day came up to the front but didn't drive the pace. I pleaded for them to work when one guys says there is no way to get away there is too much horse power. No shit with all this power we could have caught them, when they look at the results I hope they are happy with what they see. It pissed me off and still does. Like I said to those not willing to work yesterday screw you guys.

My tv works

2007-03-05T17:59:00.000-06:00

My Dad bought a 54 inch flat screen lcd tv. It is big but our reception was awful. Today that all changed when some rewiring and new splicers. Rainy days spent on the trainer won't be so bad. Once the satelite is going things will be perfect. But for the time being I am content with four pbs stations.

Froze Toes

2007-03-02T21:21:00.000-06:00

SUNDAY SUNDAY SUNDAY! Frozen Toes is this sunday and the only thing I am certin of is it will be windy. I still think I am going to jump off the front and see how that plays but we will discuss our plan in the team meeting.

My Dad is also going to be racing. This will be his first race ever and I am a bit worried for him. He is strong and not afarid to work but it could cost him.I am not certin how well he can ride in a pack. I don't want him to crash himself or someone else. He has a job and has to be healthy so he can take care of others. Plus my Mom would be very upset with the both of us if he goes down. Lets hope this was not a jinx.

My left achillies is sore and I am not sure why. Perhaps it has to do with be underdressed in yesterdays ride or that my shoes are shot.

I am falling asleep more tomorrow on my thoughts about Froze Toes.

commute by bike

2007-02-28T21:05:00.000-06:00

Today I commuted to my doctors appointment. On my way I got to ride with Rob Bell of MU330 fame. St.Louis is such a small place. I have these kinds of encountrs all the time. Yesterday over in Columbia I ran into Lewis Greenberg. He is the old guy with the car covered in stickers. I still had 15minutes left in my hour long tt so I didn't get to ride with him. I slowed at the end but he never made it back on. I was dissapointed too because after reading Pfoodman article about him I am intersted in talking to him.

Off to bed

Jan retires

2007-02-26T14:03:00.000-06:00

Well you knew one day it would happen and it seemed given the circumstances it would be soon rather than later. Well this morning Jan Ullrich retired. The news did not come as a suprise or in fact even a concern. Lance read the article this morning as breathed a sigh of releif because this didn't happen to him. Sure Lance was draged through the mud numerious time but he always came out clean. It makes you wonder if Lance would still have have the Lance Aura, the same hold over bike fans and the cancer crowd.

Jan is not walking away from cycling but will be an advisor to the Austrian Professional Continental Team Volksbank. Good for him.

Will I ever get to race

2007-02-26T02:54:00.000-06:00

Froze Toes was pushed back a week. That is 3races I have not been able to do because of weather. They did have the first two though I am just to weak for riding when it is 10 out.

Need to get my sleep schedule back on track. Does any one know of how to manage time? I could use some pointers. These late nights are killing me.

Brian Dziewa

2007-02-23T15:14:00.000-06:00

Dziewa pronounced Java. Brian is riding as a first year pro at the Tour of California. He just missed the time cut but was put back into the race. Things are not going so well but what doesn't kill you makes you stronger. Check out Brians Blog to read about the TOC and I suppose the rest of the season.

Screw you Floyd

2007-02-23T15:06:00.000-06:00

I don't dislike Floyd as much as I dislike his lawyer, Howard Jacobs. When guys get caught they always say oh no it is a flase postive then they set about proving it was lab error or it was in their sports drink. There is no way it had to do with those injections. Now the LA times is reporting protocal violations in Floyds case. Here is the velonews article.

People want to put blame on everyone else but Floyd. The ASO(company who owns the Tour) does not want postive test. Postive test hurt their image. I am sick of it all.

10 times up Marshall

2007-02-22T23:02:00.000-06:00

I did 10 repeats on Marshall today. I started at 200 watts and went up 10watts each one. On number 10 I went nuts and was dry heving at the end. I thought I was going to fall over. Off to bed

Carb-boom

2007-02-21T21:25:00.000-06:00

Yes! Yet again, another new sponsor, Carb-boom. They have gels active and recovery drinks. I hope they come out with a bar. For me the worst part of riding is the eating a bunch of gels and bars. However someone gave me the carb boom Vanilla Orange. I was not sure about it because I had never heard of carb boom but it was good. I would have kept using them but could not find any more localy. So if your at the shop and you see carb-boom gels give them a shot.

Stomach :-(

2007-02-21T01:26:00.000-06:00

Today cyclingnews was giving updats during the Tour of Cal and they were talking about eating on the bike and how it can be tough. Well Dan Schmatz told them about Jackson Stewarts abality to inhale cliff bars. Watch the short video of doing that very thing right here

Froze Toes count down

2007-02-21T01:21:00.000-06:00

Yes only 5 days till the biggest race ever. Jim Klages Friday post sums up the this weekend. Yes I am glad to be doing it because it means spring is coming but at the same time I could care less.

It is late and I am still up, bummer. Maybe I should give up the internet.

Fixed heaven or hell?

2007-02-20T17:07:00.000-06:00

I rode the fixie today to Jefferson Barricks and just chilled out. I kept the heart rate bewteen 135 and 150. My legs are pretty tired from the long ride yesterday. I am regretting riding the fixie because the ride is so stiff. I could feel every dip and bump in the road. Plus I am not set up very well on it. Tomorrow I am going to ride up and down Marshall for awhile. Should be fun.

4+ hours

2007-02-19T22:22:00.000-06:00

I rode 67miles today with Dennis Koscielski. The head wind was brutal. We headout to west county and tooled around. At the end heading down Clayton we were drilling it. After the diaster yesterday I was having some serious doubts about how Froze Toes and the rest of the season would go. Well today anwsered that. Off to bed.
Here the numbers
4:16
67 miles
Adv 15.9
Calories 2049

Thanks Joe Williams

Train my way

2007-02-18T18:47:00.000-06:00

Here we go again. Another group ride tht turned into a hammer fest and then a lecture. Today I was riding with two friends. we planned on riding long but due to poor roads we each flatted on the flint. They were throwing down which was not the plan. When my wates were sky high I would back it off only to hear shit from them.

Remember that when you are riding with some one they likely have their training plan and want to stick to it. I won't mess with my plan because guys who haven't ridden all week want to throw down.

Saul Raisin

2007-02-17T15:43:00.000-06:00

Saul is Raisin hell. Saul is a very tatlented young cyclist. He crashed hard last season was in a comma and not has to wait to race. Well he is at the Tour of California. He is having a ride, called Raisin Hope to raise money for Spinal injury research.
I belive that what Saul has over come is going to make him one of the best cyclist in the world. The guy cheated death, if that isn't motivation to come back then I don't know what is.

Racing resources

2007-02-16T13:42:00.000-06:00

I have a new section, racing resources. You can find it by scrolling down on the left. It is far from finished. If you have a link you think that belongs please send it to me.

1hour

2007-02-14T21:31:00.000-06:00

I did one hour on the trainer and didn't die. I am on the pathway to recovery but like all good things they must end. I am going to be up late because of this stupid paper I have to type. Writing three pages on a belief I have such as hard work is the path way to success is borning. I am not sure why the teacher wants to read it. Let me clear the air, I don't want to write it. I have known for a week now and hate the stupid thing more and more every day. Thanks God and Jesus Christ I have kept every paper I have every written. Due to my extensive schooling I have numerious papers. However I have only one that may do the trick. We shall see. I am off on a adventure that is why hard work is the path eay to success. Eat it!

Sam Moore

2007-02-14T15:41:00.000-06:00

I just got word that Sam Moore is an USCF offical!

Trainer burnout

2007-02-13T18:48:00.000-06:00

Oh How I wish it was warm and sunny. I wouldn't even mind if was 40 and cloudy. Riding the trainer everyday is becoming a real drag. I am not sure how long I can hold up liike this. Plus I am so tired. Yawn

ESPN Page 2

2007-02-13T12:19:00.000-06:00

The is a diary entry about the Grammys. I love when they do these. Read more here

The Lion King!

2007-02-13T02:32:00.001-06:00

New Sponsor

2007-02-12T15:43:00.000-06:00

Augusta Brewery will be sponsor in 2007. Since I no longer drink I will just have to enjoy their food. They own Square One brewery in Lafayette Park. They take the place of New Belgium who dropped sponsorship due to budget cuts. It is to bad about New Belgium because I know how much John Merli liked Fat Tire but he is very happy about our new sponsor. The feeling is mutual since they are naming a beer after cycling. If you hve any ideas post them and I will pass them along.

Not much

2007-02-12T14:47:00.000-06:00

I don't write when I am tired and I have been exhausted. I rode hard two weeks ago. I didn't sleep well this past week and my riding suffered. I am off this friday and monday, Presidents day! I will have some big miles this weekend.

You heard it here I am taking a flyer at Froze Toes. The peloten is a bad place to be in Columbia.

The weather blows going to sit on the rollers.

More about Georgia

2007-02-06T19:40:00.000-06:00

Left Thursday from St.Louis for warmer weather. Jay and I had planned to go to Athens for the Winter Bike League ride. we were tired of driving so we decided to stop in Acworth. The hotel was a trip. The guy who took care of getting us checked in was in training. I could tell he had no idea what he was doing and the guy giving him instructions just kept saying to us. Training he is in training. Then the trainie would flash a smaile. The dude had some teeth.

Friday we rode 58miles real easy. we were tring to get to Red Top Mountain state Park. we rode on some busy roades because the directions we had were not so good. However we got there and then had to get back. The tempertaure was starting to drop. I opted not to wear booties and was paying the price. After missing some more turns we did get back to the car. We made it back to the truck.
The ride started in a wealthy community. There were some big homes. I had the feeling it was were the Falcon and Braves players live. Everyone was very friendly. We had lots of waves. There was only one jack off who nearly rolled his jeep as he passed us. That was the only incident we had all weekend. Oh I forgot it was 40 when we finished. It was 15 in st.louis.

Saturday was the best day I have ever had on a bike. We rode from Ellijay. I wish I had a camera because man it is nice down there. The view from our hotel was as Borat says, very nice. Plus it was over 40 out. It was 9 in st.louis. Hilly route not much traffic. It was a good ride. I might do it when I go for the tour of Georgia.

Georgia

2007-02-05T16:55:00.000-06:00

I was in Georgia over the weekend. I went down with Jay Strothman and we rode and hung out. The riding down there is great. Saturday we rode from Ellijay and bombed down a descent that the Tour of Georgia rides up. I saw Levi, Tafi, Bobby J, Floyd, and even Lance painted on the road. It was cool to see.

I will have more later

cold

2007-01-30T00:30:00.000-06:00

It is going to be cold this weekend. It is going to be real cold. Yes i repeated myself so you understand it is going to be cold and perhaps snowing.

New Post New Post

2007-01-29T08:37:00.000-06:00

Jonathan Page scores a second at cross worlds. Maybe everyone should get hurt and miss most of the season.
I put in another 10hours on the bike this week. I don't know how guys are able to do more with the weather like it is. I can only stand the trainer for so long.

Looking at this weeks plan, more trainer time.

The Dogfish Herman ride is this weekend. I am going to just spin and do my own thing out there. I am tired of joining group rides that turn into a hammer fest. I don't want to ride 3+ hours solo but I also don't want to race on these rides. You are more than welcome to come and sit out there with me.

Off to school

weekly numbers

2007-01-21T22:19:00.000-06:00

9 hours total The trainer is rough
7 rides only 3 outside
TSS 618

good night

Satrdays ride

2007-01-21T14:55:00.000-06:00

Rode saturday morning from Columbia with a bunch bigshark cat3. Jim Klages, Mark Hoffmister, Chris Cleeland, Glen, Jose Bermudez and some others I think. Sorry if I forgot you. I ended up with a TSS score of like 260. I was suppose to ride for 3:30-4hour and keep the watts at 125. That sort of ride did not happen. Maybe next weekend.

Ridetimes

2007-01-17T22:29:00.000-06:00

Ridetimes I am not sure why this site didn't catch on. I use to enjoy staying in hotel rooms, not any more. First they cost money I don't have. Second, they are dirty. Third, part of racing you bike is social, well its all social. I enjoy meeting people and interacting with them. I am doing my part to bring ridetimes back. You can do the same by posting the link on your blog.

New motivation video

2007-01-17T22:21:00.000-06:00

I think thats how you spell motivation. Anyway, on my daily routine of reading the blogs I came across this great video of Muhammad Ali clips on Dan Schmatz's blog. I need to come up with some good stuff that people can take from my blog. One day it might happen.

Here is my other motivation video

A funny joke

2007-01-16T12:39:00.000-06:00

I stole this from Pete Lopinto over at Missing Saddle. If you have never seen that site you need to check it out. It is the spot where all the good ol' american pro racers post.

This one came from my Uncle Joe……..

Two Italian nuns are riding their rickety old bikes down the bumpy back streets of Rome late one summer afternoon.

It starts getting quite dark and the two nuns are getting a little nervous.

The younger nun steers her bicycle closer to the older nun and says, “You know, I’ve never come this way before.”

The older nun nods her head knowingly and says, “It’s the cobblestones.”

Low and slow

2007-01-15T00:54:00.000-06:00

Uh its been a while since an update. I am riding and still focused on 07. I was with out my power tap and the weather has been crap. The amount of time and the intensity of training has hit a lull.I expect it to pick up here this week. It is going to take a huge amount of focus to make things happen here the next couple weeks because of school. I always have a tough time adjusting to a new schedule. Once I get through these few weeks the season will be rolling up. I can not wait to race. Thanks for reading.

6 hours this past week.
10-12 this upcoming week. TSS 475
Since I didn't have my powertap I have no idea what my TSS was. I know it was low, real low.

The 2007 push is about to start.

New site

2007-01-15T00:52:00.001-06:00

Bike Max Power is a new website about training with power. It has a good looking lay out and seems to have lots of info.

New site

2007-01-15T00:52:00.000-06:00

Bike Max Power is a new website about training with power. It has a good looking lay out and seems to have lots of info.

The Foo

2007-01-09T22:13:00.000-06:00

I bet Sam is still wearing a yellow helmet very much like the one in the picture. Hell he could still be wearing the same one if he hasn't crashed or been hit by a car.

lets race

2007-01-09T21:51:00.000-06:00

I am pumped up for this season. I will be getting a jump start on most people as I will be doing my spring classics Schabobele (Flyer) and Mentor (Flyer)
Like the classics in Europe these will be hard. My partner in crime Dan B sent this e-mail back when asked if he would be ready for the madness. First he used some colorful language to talk about the hills. "Plus, it wouldn't be the same w/o The Foo! No, but really, that race is crazy hilly for February. Barf-o-rama." Dan isn't lieing. When we were flying along at Gateway cup it was still easier than racing a course with that sort of climbing in Feb. I have probably talked most of you out of it but if you want to go let me know.

Also if you know how to get ahold of sam moore(the foo) would you let me know.

McQuaid wants a new job

2007-01-08T16:57:00.000-06:00

By chris
podium cafe
Posted on Sat Jan 06, 2007 at 01:03:44 PM EST

Somewhere in the mind of a less addled scribe is a punchline for McQuaid's new racial explanation for the doping problems... finding his inner Mel Gibson? Whatever you want to call it, the man is officially batshit cRaZy:

"There is a clash going on at the moment between two cultures, the Anglo-Saxon and what I might call the mafia Western European culture. The Western European Culture is a culture that has to some extent - I won't say condones doping and cheating practices - but because of their culture in life, because of the way they deal with everything else in life they accept certain practices."

First off, Pat, don't make me look up statistics on Ireland's employment levels, economic growth, crime rates, etc. Somehow I don't think the Anglo-Saxon upbringing has saved his country from problems common to the Latin nations. On its face, the cultural argument is weaker than an icy cold mug of Miller Lite.

But the real point isn't his argument on its face, it's of course the notion that a person in a leadership role would so enthusiastically burn most of the biggest bridges the sport has. Poking Spain, Italy, France -- ever hear of the grand tours? -- in a manner so offensive ensures his and his allies' isolation from the three most influential Cycling nations. Maybe Belgium too; McQuaid neglected to pass judgment on their cultural merit.

In other words, he's done. You can't pull shit like this and continue to function in your job. See ya, Pat.
--------------------------------------------------------------------------------------------
To me it seems like Pat Mcquaid want to find a new job. He will probably not be out of work long either. What a moron

Make it happen

2007-01-06T01:01:00.000-06:00

My goal for 2007 is to be on the front. I want to make it hard for the other guys. I want to make the race. If I do that in 2007 I will have acomplished my number one goal It won't even matter if I don't win a race all year. I have never won but I have broken legs. If it feels as good to put the hurt on guys as it does to win then I will never want to stop. I have not ever been this focused on any thing. 2007 should be fun. There are some goals through out the season but those are benchmarks for the future. If I shoot my bullets and miss the target I still will have not lost because I gave it a go.

List of other goals
learn to spell
stay sober. I have not been drinking in for almost three months. Life is good, real good.
more patience
better sleep schedule no more late nights(like tonight)
Have fun because if its not fun why do it.

Boo Floyd Landis

2007-01-05T00:09:00.000-06:00

Some bone headed fans are collecting funds for Floyds legal problems. They hope to raise 2million dollars. Read about these idiots here

A few numbers

2007-01-02T21:53:00.000-06:00

My coach Justin from Wattage Training sums things up. I have not included all of the e-mail or phone conversation but enough that you get the idea.

5 sec: 12.3 W/KG

1min: 7 W/KG

5min: 4.3 W/KG

FT: 3.4 W/KG

Take a look at the attached spreadsheet and see where your numbers lie. See
how there's a general upwards trend with the 5min and FTP numbers being
considerably higher than the other two? That means a few things:

A.) You're slowtwitch(Didn't need a coach to tell me)

B.) You haven't developed your anaerobic capacity to anywhere near its
potential. I think it may always be lower than your aerobic numbers, but we
can get it closer. That'll come when the bulk of the racing season comes
nearer.

C.) You're 5min (VO2 max) number is actually pretty good, especially
considering your time off the bike. Its pushing 130% of your threshold
power, for most endurance athletes its closer to 115-120%. I think part of
this is a function of your relative size to what I suppose is a decent lung
capacity. Regardless, its good.

Where we go from here.... the focus still needs to be on your threshold
power- its what gets you "in the game". We also need to start touching on
your VO2 max power and inching it upwards. That 5min power is what makes or
breaks you at the end of the race. As we work on your 5min power your 1min
power will likely increase a little as well.

Can we handle the truth

2007-01-01T20:25:00.000-06:00

This letter is taken from the Daily Peloton I have been able to read some of it and there are some good points.

Can we handle the truth? We are our own worst enemy.
This is an open letter of my opinion on the subject of cheating, the constant trampling and indecent and incorrect treatment of our athletes, the realities of the Anti-Doping Agencies, and a call to action. Read more

2007 Schedule

2007-01-01T14:49:00.001-06:00

Feb 10 - Schabobele
Feb 11 - Mentor
Mar 4 - Froze Toes Cat 3/4 DNP
March 10 - Sylvan Springs Criterium Cat 4/5 7th place
march 25 - Dogwood Road Race
Cat 4/5 31st place
March 31 - Hilsboro Road Race
April 8 - Tilles Park Crit
April 28/ 29 - Tour of St. Louis
May 6 - Washington Crit
May 12/13 Joe Martin Stage Race
May 20 - Missouri State RR
May 26/27/28 - Iowa Memorial Day Races
June 10 - Tour of Winghaven
June24 - Dogfish Apparel Webster Groves Crit
June 30/ July 2 Proctor
July 15th - Tour of Soulard Crit
July 21 - National Guard Crit
Aug 5 - MO State Crit
Aug 11/12 - Tour of KC
Aug 25 - Sedalia Cirt
Sept 1/2/3 - Gateway Cup

2007 Schedule

2007-01-01T14:32:00.000-06:00

My race schedule is has been decided on. I am going to try to figure out how to make a calender or some other kind of link that will have all the information. More on that later.

Back to normal, sorta

2006-12-28T21:49:00.000-06:00

After some unwanted down time I am getting back to it. I expect it will still be a few weeks before I am totaly back to 100%. I was training hard and realy buried myself. I over did it and now am paying the price. However I expect to still have a solid season and break some legs.

I sat down with my coach who works for wattage training and we talked about a number of things, such as following the plan,schedule closer. Sending more data and numbers so that I don't have a repeat of this come may. He also explained the powertap numbers and what they mean. I expect that this set back will be a major step forward for the both of us.

In a previous post I talked about taking Tamiflu. One of my readers sent a link suggesting it may not be such a good idea. It seemed to help me but you be the judge link here

Still sick

2006-12-17T18:04:00.000-06:00

I rode 60miles in Columbia on saturday. When ever I would go hard on the hills it was very tough to breath and I would start hacking. Now my throat is raw and I am starting to get worried. We will see what happens.

Power

2006-12-13T23:50:00.000-06:00

from pezcyclingnews.com

Sick

2006-12-12T23:37:00.000-06:00

Woke up this morning and knew no way was my LT workout going to happen. I have what might be the flu. I am on a antibichetics, Tamiflu. Some cough medicene and some store brand tylenol. I hope to be back on the bike this week. The only postives out of this are I'm finished with school and its not March.

Thursdays is a big day

2006-12-07T00:54:00.000-06:00

Thursday: Sweet Spot is that like the g spot?
-Warm-up: Ride for at least 30min, 100-150 watts
-Work-out:At Jefferson Barracks, do a solid 45min effort.
Keep it as smooth as possible but do harder up the hills than on the flats or on the way down. Really rock out the last 15min. Shoot for 250-300 watts on the climbs
-Cool-down: Ride home nice and easy

This will be my first ride outside in days. I have been busy and a pussy. The ice and cold weather sacred me but I am going crazy on the trainer.

No hands

2006-12-03T11:50:00.000-06:00

This is froms Joe's blog

in love

2006-11-30T11:35:00.000-06:00

I am not even sure what this add is for but who cares.

Ups and downs

2006-11-28T00:35:00.000-06:00

Yes it has been some time since last writing over here however things were messed up please forgive. Well its not like any one was reading this any way.

So I have some numbers
Days off the bike 2
Days off the booze 35
Days until first race Schabobele 80
Threshold 210watts

Here is my schedule for this week.

Monday: Off day, chill out, if you really want to ride go spin for no more than an hour at less than 100 watts

Tuesday: 3 X 12s
-Warm-up: 10min @ 100 watts
2min @200watts: 2min @ 100 watts
4min @ 200watts: 4min @ 200 watts
8min @ 100 watts
-Work-out: 3 X 12min 200 watts: 3min 50 watts
-Cool-down: 5-10min at 50 watts

Wednesday: 60-90min at 100 watts with an 8 sec burst every 5min. The burst shouldn’t be a full sprint, just accelerate and spin out whatever gear you happen to be in.

Thursday: Sweet Spot
-Warm-up: Ride for at least 30min, 100-150 watts
-Work-out:At Jefferson Barracks, do a solid 45min effort.
Keep it as smooth as possible but do harder up the hills than on the flats or on the way down. Really rock out the last 15min. Shoot for 250-300 watts on the climbs
-Cool-down: Ride home nice and easy

Friday- Off

Saturday-
Endurance
-120 min. @ 150-180 watts
-15 second sprint in your hardest gear every 10min (you’ll be over geared, just try to get on top of it)
-After each sprint let your power slowly return to the target wattage over 3min or so as you recover

Sunday- Just ride your bike, do whatever you want, ride fast, ride slow, just have fun

Day 2

2006-09-07T00:07:00.000-05:00

Day 2. more tomorrow

ouch

2006-08-14T18:56:00.000-05:00

I have taken some time off. Schmatzs was correct, I get distracted so easily and it really effects my life. I am going to do better at that sort of thing.

Big River is open.

Today I sat at Matt Helbigs all day and waited for a fedex delivery. The dude never showed up. I wasted a entire day on the couch watching the History Channel and National Geographic.

Fell Behind

2006-08-04T13:13:00.000-05:00

Thur 8-3-06 Big River Running Thursday Night group run. This was another shuffle. Ran one loop with the boys and then died. Did not sleep well. I have a head cold. I should rest but I will carry on as normal.
WED 8-2-06
Castlewood with Ben Rosario and Matt Helbig (tnhose pictures are so old) actualy Matt and I shuffled together. We were both hurting from our workout on tuesday. Ben and Ben Branmeyer ended up running together. Ended up staying way late and drinking to much, ouch!

6x800

2006-08-01T23:06:00.000-05:00

2mile warm up - 2mile cool down. 3min rest
2:45
2:45
2:43
2:53
2:52
2:53

I didn't push hard enough the last 200

7-31-06

2006-08-01T09:59:00.000-05:00

AM 3miles
PM 7miles

it is hot in st.louis

Away on vacation

2006-07-30T23:36:00.000-05:00

Ah vacation was going to be good for training that was not the case. I ran a mile repeat workout but the rest of the trip was poor for running. I need to stay with my normal routine. When I get off of it running goes to hell. I will have daily updates from here on out.

Mondays run

2006-07-17T22:11:00.000-05:00

Skipped the run with the high school boys this morning. I went out to queeny park and ran two loops as planned only it was in the evening and not in the morning.
Each loop is about 4.40 miles
1st loop 31:20
2nd loop 29:01

total run 01:00.21
total milage 8.8
total sleep 9 hours
weekly milage 8.8

Henry Rono replied to my message on the Letsrun message board
My message is the last one on page 7 and his reply is the firtst on page 8

Here it is- the orginal poster said come on guys 6:06 sucks....
My reply

This was to erstaset. His post has since been removed.

you are missing the point. Its about the journey not the destination.

Look at how Henry has inspired people. His form will return.

Henry Rono replys

To Thomas,
You hit the point by the nose!!!!Yes it is a Journey-you got to hold on, so tight on the ship otherwise-you will fall-off.

Thanks Thomas,
Henry

Very cool.

No Running

2006-07-16T23:29:00.000-05:00

Uh it is so hot in Saint Louis. My running took a dip this week. Between the weather and school my days are all messed up. I have 2 workouts planed this week and a 10 mile race Saturday. It is the Xtreme 10 miler it is a trail run however it starts like a cross country race. Around three miles there is a monster hill (125ft over a half mile) I just want it under 70minutes. This is all just money in the bank.

From there it is up to Michigan for the week. That will be an even bigger week. I expect that to be my second week of doubles. We shall see though.

Need to give props to Henry Rono for getting back to running. He sent me an encouraging e-mail a couple weeks ago after I sent him so encouragement for his own running. He ran 6:06 for a mile tonight. I know he wanted faster but he will get there. Good luck Henry.

New post

2006-07-16T20:05:00.000-05:00

I will begin posting again. It is likely just to be my runs and that sort of thing but never the less it is something.

Good Stuff

2005-09-19T08:30:00.000-05:00

So I have been burning alot of music lately. Maybe If I could sleep I wouldn't do it. Now back to the topic at hand. Todays topic is New Orleans.. On the news loop(yes a loop nothing new just reruns every 15 mintues) They keep showing people from New Orleans that have been taken in by strangers throughout the country. That is super nice. I don't know that I could do it. Thats all, time to eat

Big update

2005-09-12T02:00:00.000-05:00

Yes it has been awhile but I just don't have the desire to update everyday like some people do.
I am going back in time as far as updates go. I think I am only going to update Mon,wed and Fridays. I am also looking for funny stuff to put up. Send it to me Thomas13ss@yahoo.com
A delayed update
Friday Gateway Cup
A wide open course no need for breaks. It was so fast. I was in my 50-11 and just hammering. My Job was to get Matt wayman to the line. I came up one lap short and finished in the field

Saturday I crashed into a hay bail. It sucked. I ended up at abbq later in the night with my cousin and her cute french friend. It was fun and glad I went.

Sunday The Hill
This race is so fun. I attacked at 37minutes but couldn't do any thing with it. Finished in the field

Monday sucked I dropped my chain and quit after 6minutes. I should have gone to thee pits but insted I went to Mike Wiess' house for a party. It was alot of fun.

Tuesday rode really hard at Tuesday night worlds.

Wed-friday felt flat not much happened

Saturday 9-10 I went to Olney for some more crit racing. I don't even know the name of the race. I got shelled in the pro 1-2-3 field. I lasted 8minutes and decided this is not fun. Going into turn one on the first lap we were going 32mph and my HR was sky high. I ened up riding over in Columbia for a quick 30mile spin later on in the evening

Today 9-11. Tough to belive that 4 years ago the Towers were attacked. I was in Spanish class and for what ever reason the Tv was on and then all the sudden there was a message to turn on the tv and go to any channel. There has just been an a plane crash or some sort of attack in NYC. It was strange to think we could be getting attacked. Now, it is not suprising people hate the USA so much.

I did Marshall 5x at 190bpm. I wanted 8 or even 10 but It wasn't going to happen. I cracked on 5. I am going to be at the Mercey Classis in 2 weeks. We will see how that goes.

My head

2005-08-28T23:53:00.000-05:00

I am still sick, no dice. Went a hilly 50 today. It didn't feel good. Sometimes riding the bike is not fun. Don't know what to do.

I went to this party last night and I watched people get fucked up. I am glad that I have decided not to drink like that anymore. I just don't feel like typing anymore thanks for reading

sick still

2005-08-27T23:26:00.000-05:00

I am still sick. I only rode 40miles today. It was not a real tough ride but I felt bad. Stay away from me

nite

cold

2005-08-26T03:40:00.000-05:00

I am sick. I have this cold the coughing. It sucks I have not ridden since sunday. I will try tomorrow but I feel bad. It doesn't hekp trying to hang drywall but I have bills. Sorry this wasn't funny I just don't feel good.