Spinning at Now Sports

Time again to find ways to stay on the bike indoors. The guys at work head to Now Sport at noon for some spinning. Now Sport has a nice new area set up for spinning and they very generously let us come over and use it all winter. They also have a trainer attached to a computer for doing virtual rides on a computer. I usually don't bother because I can do it at night at home just as easily. However it is nice to mix it up as well as hang out with other riders instead just being alone in the basement. Here is Frankster riding in the new workout area. That's his new bike that he has on layaway at Now until next season. Nice bike.



The bikes on the wall are owned by people that elect to store them at Now for the winter. That way they don't have to carry them in, I did. Plus it probably makes the spouse happier not having them in the basement.




Just like last year I participated in their virtual time trail. The contest runs the whole month and as of this post I was in 2nd place - of two people that have done the ride. But the first place guy is very fast and he's beating me by only 15 seconds. So I wasn't too disappointed. Here you can see me set up on the Trax training and the route I'm riding on the TV screen.

Oseola Duathlon Photo

A nice shot from a Milwaukee photographer covering the race a few weeks back. Still waiting for the digital copy I ordered 2 weeks ago. Maybe me posting a hacked screen snap will draw his attention.

There are a few things that make it a great photo; The dynamic angle of the body as I'm about to turn is almost perfect. The dark defocused background really makes me and the bike standout. No sunglasses! You can actually recognize who the person is. Some of it's luck but a good photographer makes a certain amount of their luck happen by thinking ahead and being prepared. Nice job Fuad. Full disclosure; I did do a small bit of color and exposure correction on the screen snap I took from his race gallery.

This shot is just as I was heading out on the bike leg. The pylon in the left corner was only about 3 feet from the curb that we had to stay between. It was very tight.

Boston Scientifc Bike Club

During the week I try to get out for a ride with the guys at work. Around 11:30 a random bunch of people get together for a 20-22 mile ride through the northern suburbs of St Paul. We gather in the parking lot after changing into our gear in the company locker rooms. It's usually a very strong group and it's always fun. Some of us have been riding together at noon for years. Today we had a larger group of 8 people.



On this day I decided to take along my Canon G9 and try my hand at riding and shooting. A feat that can be a bit unnerving. I mostly just shot away without spending to much time thinking about it. Better to watch the road and my mates with at least one eye.



This video is of the hill on Snail Lake Road. It's the last hard stretch before we cool down on the last mile back to work. Most of the time we treat it like the end of a race. Either we stay together as if we were a team trying to launch someone to the top, or it's everyone for themselves.



I have a lot more photos on Flickr. The loop we take, which we call the northern loop, takes us up into White Bear Lake then loops back through North Oaks. It's a really nice urban ride that takes us around a few lakes, along a golf course, and some nice long stretches to really hammer on. Here is the map of our route.





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New Bike

I bought a new road bike!

Some time this Summer I decided that I was going to buy a new bike next year. I figured that gave me 6 to 9 months to look around and make some decisions on what I wanted.

The issue was accelerated for me when the right shifter on my Bianchi seized up. The mechanic told me it was a replace, not repair. Not good news but seeing as it was Fall and I would probably ride my Cervelo time trial bike on the trainer this winter - not a complete tragedy.

One day while I was at Now Sport, sponsor of my triathlon team, the owner, Paul, told me he had a used bike of the type I had my eye on. He let me take it for a few days, actually 4 days over a weekend. Now that is customer service. No money down or deposit. I just walked out.

The neat thing about the bike is that it was ridden for the Summer by a guy named Tim Mulrooney, Timmer to the racing community. Timmer was a sponsored rider on the Now Sport team. See, when you are really good you get bikes from your sponsor to ride. He went on to be the Rider of the Year (ROY) for the top division in Minnesota. The dude it fast. Here is a photo of Tim on the bike.


Photo from http://nowbikes-fitness.com/

So I bought!

It's a Litespeed Icon with Shimano Dura Ace components. It's made of Titanium. I haven't been on it more then a few times since I was getting ready for the 2 duathlons. But I hope to get some nice rides before it gets too cold.

26.11 mph

photo taken by Clifton Hull.

The final Withrow time trail of the year was a good one. I recorded my best time ever on the course (30:51) but also my fastest ever average speed in any race - 26.11 mph!

The last race was also the largest of the year. Almost 90 riders. My result was good enough for 5th place which I was more then happy with considering the company of the 4 ahead of me. The interesting observation of the top 10 finishers is that only 2 of them were younger then 40. The fastest rider turned 40 this year and one of the top 5 is over 50! FYI I am 43

Take that you whipper snappers!

Race Report: Withrow TT & More

Since my last race report in May I've done 5 time trials. 4 on the 13.4 mile loop of Withrow and 1 7 mile TT at Black Dog in Egan. My last comment was how my first TT of the year was at that point already faster then any in 2007 and that I hoped it would bode well for 2008. I was right.

So far I've had a great Summer of racing. At almost every TT I've been able to better the last time. I finally have been able to average more then 25 mph and even came within 6 seconds of 26mph last week at Withrow. That is averaging 1.5 mph faster then last year. That's pretty good. The thing to remember about bike riding is that the faster you go over about 18-20mph, the more air resistance works against you. And it's exponental so the resistance goes up more and more.

If I had to come up with a reason why this year is going so well I would say it might be a few things. One, I'm much more comfortable (and thereby ride stronger) on my Cervelo TT bike over last year. I spend the entire winter pedaling it on the trainer in the basement. Two, I bought an aero helmet! Not sure that this is a big contributor but they say it's as good as getting aero wheels. Looks cool either way. Three, after attending the aero clinic in May I've really concentrating on applying what I learned to stay aerodynamic. The biggest gain is probably in staying aero while climbing hills.

Here we are lining up for the start of the time trail. That's me in the middle grinning for no apparent reason. Lining up next to me on the left is Anne Hed (wife of aero wheel master Steven Hed.) Behind me is Dave Holden (super fast triathlete, Hawaiian Ironman vet) and Derick Podratz (another fast triathlete who will be heading to Italy for the World Duathlon Championship).

Aero Clinic

Early on Sunday morning I headed to Now Sports to attend a clinic sponsored by the triathlon team I joined. The subject was a talk about bike positioning and how to be aerodynamic. What I didn't know ahead of time was that it would be led by one of the world authorities on the subject, Steve Hed. That name won't mean anything to most people but you might have heard of his most famous customer and friend, Lance Armstrong. Steve and his company, HED Cycling has made aerodynamic bike wheels and parts for the top bike riders in the world. Along the way he has spent a lot of time in wind tunnels watching and learning what it takes to make the smallest hole in the wind. Pretty cool to have someone like that right here in Minnesota. And he's as nice as any Minnesotan gets. This is Steve with Amy Klosterman on her new TT bike with HED wheels and aerobars. Sweet.


Steve had Amy get on her bike and he walked through his critique and recommendations for her to become more aerodynamic. Most of this comes from how one positions the arms and upper body so you don't push a lot of air. Some of it's easy but often what is aero is not all that comfortable. It ends up becomes a balance of what can be done. Here is a closer look at the HED aero handlebars.


On of the more interesting recommendations was that climbing was the best area to try to work on to become more aero. Most people, including me, resort to standing up on the pedals to power up a hill. But if a rider could maintain the aero postion and manage the same power, that would result in the most speed. Hed designed the aerobars he sells with this in mind. His bars allow the rider to progressively move their hand position depending on the grade of the hill. The following photos illustrate these positions from flat to heavy climb.

This would be the typical aero position with hands at the ends. Note how flat Amy's upper back is.


Amy now moves her hand a bit closer to her body so that she can pull more with them for more power.


If she needs even more pulling power she can move her hand to the base of the aerobars. The HED arm pads are design to flip up to allow room for her hands on the crossbar. This position might also be used as a relax position on a longer ride where the aero position might get fatiguing.


Finally there is the wide position with the hands on the brake handles. This would be the position most similar to climbing on a standard bike. However notice how Amy still tries to stay low and aero.


As luck would have it I had my TT bike with me. One of Hed's employees, Dino, took a look at my aerodynamics as I spun on the trainer. I didn't have my biking shoes but he was still able to make some recommendation. He was telling me the same stuff that he would to top pros in wind tunnels. I felt like a ball of crumpled up wad of paper. But it was all good and definitely stuff I could incorporate. For the record here are his recommendations for me;

Seat down 1 cm.
Back position good (flat) but could be more rounded.
Chin as low as possible while looking down the road (not easy)
Knees into the top tube.
Elbows in to centerline more.
Do all these thing AND relax!

Race Report: Oakdale Duathlon

Last Fall I competed on this very same course in the Fall Classic Duathlon. This year the race was bigger and the competition was faster.

This Spring I joined the Now Sports triathlon team. Some of my teammates were also in the race so we all racked our bikes together and hung out. In the past I was usually at races alone so having buddies to talk with was really nice. It makes the waiting around go fast as well as modivation to do well for the team.

The beginning 3 miles started with a big separation by the fast group of men. I elected to run with that pack of about 12 but I was in the 12th position. I was cruising along just fine.

After a flawless fast transition I was out onto the bike course. As I've pointed out it the past, I know the roads very well because they are close to home. I really felt great on the bike so I was just pouring it on. I past a lot of people along the entire 13 miles. At one point about half way I thought that perhaps I was going too hard and that I might need to save something for the final run. But the body was strong so I gunned it.

2nd transition went fine and now I was finally in the home stretch. And a good stretch was what I was needing. My calves started to tighten. Oh no. Last Fall my gluts tighten, now this. But quickly they loosen - thank god. A few of the guys I had passed on the bike were now catching me. They were all really good runners that had been in the starting group of 12. It always happens to me so I just jealously watch them sprint away from me. I hope they felt the same watching me bike past them! The hardest one to watch was the guy that caught and passed me in the final 100 meters. Damn, he was in my age bracket as well.

So in the end I was 34 overall, 7 of 22 in the 40-49 age bracket, and, best of all, 5th fastest cyclist in the whole race. I'm happy overall but clearly if I could inprove my running I would be highly competitive. Definitely need to work on running this summer.

Race Report: Withrow TT

I attended the first cycling race of the year. It's the same once a month race that I've done for the last few Summers. It was postponed a day due to rain on Tuesday night. But Wednesday was really nice with a favorable northwest wind. That direction helps push us through some of the rolling hills on the course.

I usually rest the day of the race but because it had been delayed, I hadn't been on the bike for 3 days. So I decided to go for a short ride at noon on the day of the race. However, as usually, a light ride with the company group soon became a hard ride. But the legs felt good and I was ready to race.

This year the organizer decided to send us off 2 at a time instead of individually every 30 seconds. The guy I started with was a very strong rider and it turned out that we were about equal. He got off to a fast start but I then caught and past him. Then we went back and forth a few more times. At the final turn we were still together but now we are catching bunches of slower riders. At one point I had the outside line and had to accelerate to make sure the other guy didn't get in front of me and force me wide or slow down to stay out of his draft (which is forbidden in TT races). Once I got around the group of 4 rides I give it all I could for the final mile to the finish. I was able to stay ahead of my starting partner.

The results were posted later that evening and it turned out that my neighbor Jeff Ingham took 1st place and I took 2nd out of 40 riders! My start partner took 3rd. It was my best TT ever. That's a good omen for the first race of the year.

Biking up Haleakala

After a few days of biking around the west side of Maui I was finally ready for my ascent of the volcano, Haleakala. This was one of the reasons I rented the bike in the first place. I had read a few ride reports and decided that I would give it a try. Worst case I just turn around and coast down. The plan was for Linda to meet me at the top with the car. I wanted to spend time on top of the volcano instead of riding down. It's not the interesting.

Haleakala is the largest mountain on the island at a towering 10,000 feet above sea level. It is not uncommon to get snow up there. The neat think about climbing Haleakala is that you can do just that, go from the sea to the top. It's a total of 35 miles to the top at an average 5-6% grade with a few up to 8-10% just to keep you awake. The road has a nice shoulder most of the time up to the national park. Inside the park is a little bit more challenging.

I arrived in Paia (same town where I met Laird) at about 8am. I was running a little late so I skipped sticking my foot in the ocean as many do before going up. Besides I didn't want to deal with the sand between the toes for the next 5 hours. I had my camera along with 2 water bottles, 4 pop tarts (couldn't find any powerbars), dried mangos, cell phone, ID (to identify the body, just in case) and some money for the entry fee to the national park at the top. Like every day in Hawaii, the day was sunny and warm - with little wind, which was a bonus as it's always blowing on that side.


For the first hour I wound through pineapple groves that were being harvested. Then it was into the ranching area with lots of fields with cattle and horses. It took a while to get used to pedaling along in a very low gear and crawling along at 10mphs. But I was comfortable and I knew this was about patiences.

Along the way I saw that someone had spray painted the vertical distance on the shoulder. Soon I was starting to see 1500 ft, 2500 ft, and so on which really made me feel good. I was wearing my GPS which also measures altitude. It was only off by about 50 feet. Amazing! In hindsight I was watching the vertical more then the distance in miles. I guess that was the hurdle for me. My neighbor Jeff can testify to my no-love for climbing hills.


At around 3000 feet this is a well know market. It's a good place to take a break off the bike to fill the water bottles and maybe buy a snack. I spent about 10 minutes here.

After the market the terrain started to get more mountain like. The foliage was changing and beginning to thin out till it started to look like Ireland. At this point I was also getting into the cloud layer which added to the moores feel.


I had now been pedaling for 3 hours and was half way up the mountain at 5000 ft. Surprising to me was that my legs felt great. It was my lower back that was starting to stiffen. I was taking more 'photo breaks' all the time. I decided that the park entrance at 7000 ft would be a good place to finish as I just didn't see myself riding for another 3 hours. I called Linda on my cell to tell her my revised plan. It turned out that they were already on their way and only 3 miles behind me. Perfect. They soon passed me on the road and 15 minutes later met me at the park entrance with beer and Doritoes. I love my family. We loaded up the bike, I changed into some clothes, then we spent the rest of the afternoon at the top. It was a clear day at the summit of the volcano. We could clearly see the snowcapped tops of Moana Kea and Moana Loa on the big island of Hawaii. I took loads of photos.




I didn't reach the top, on bike anyway, but I'm still thrilled and proud. 3:40 total time, 25 miles, 7000 vertical feet. Given that I had done only a couple 3 hour rides all year and only 1 hour trainer workouts for the last 3 months, I thought I did great. There were long stretches where I was all alone along the road. The Maui countryside was so peaceful and beautiful. It's something I will always remember. I highly encourage any bike ride to give it a try when they get to Maui. Don't make it about getting to the summit, make it about the ride!

Here is the route in Google.

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Hawaii 08: Biking Kapalua

While on Maui I was able to rent a great road bike for the week from West Maui Cycles in Lahaina. I highly recommend them. I picked up the bike, strapped on my helmet and headed right out the door. There is really only one road to ride any distance on the west side of the island so I headed north. The road had a nice wide shoulder but was fairly busy with cars and trucks through the resort areas.

It didn't take long to get out into the jungle. The road followed along the ocean through fields of sugarcane and pineapples - and gorgeous golf course grounds. There were plenty of turn out to stop and take in the views. It's Hawaii - I took my time.

On the guardrail of one hairpin curve were these 4 strange furs. They caught my eye so I doubled back for a look. I couldn't decide what animal they were - possibly boars? They were still wet so since there had been no rain that day, they must have been tended to by someone.

Just past the weird furs I was faced with an impassible road. Impassible in that I didn't think I could climb the 22% grade of the road! After crossing the steam, a sharp left turn planted me smack in front of this huge long climb. I figured I would put my head down and give it a go. You can make out the road on the far side of the bay in this photo.

I was doing well until about 3/4 of the way up I looked back to check for any cars. The angle of the hill I'd already climbed scared the hell out of me. Not because of what I had yet to climb. No, I was frightened by the idea of having to go down it later on! So I stopped right there figuring I didn't want to coast/fall any farther then I had to. The road was so steep that when I put my foot down it started to slip down hill. I composed myself, let my heart rate come down from 196 (I'm not kidding. I have the data), then started to walk down the hill. Yes, I wimped out and walked. I wasn't going to risk a fall way out there while on vacation. When I got closer to the bottom I mounted up and coasted to the bottom near the truck pictured above. There, I found another biker waiting for there companion. We joked about that hill for a while then I headed back south to my condo in Kahana. A great first day ride in paradise.

Only 23 miles round trip but about 2000 feet of climbing according to my GPS. It was only a taste of the climbing to come later in the week.

Virtual Time Trial

Now Sport in Arden Hills held a virtual time trial contest at their store. It's just down the road from work so some of my work biking buddies go over there at noon for their winter training. For some it's a better option then trying to get on the trainer at home with kids, etc., drawing on their time.

For the TT everyone would bring in there own bike, then the guys at Now would set it up on their computer training system. The system puts a load on the wheel to simulate the ride that we see on the TV. There is a computer bike rider that represents me. So as the computer biker went up a hill I could feel the pedaling get heavier. All I was missing was the wind! Although you can see that they had fans so at least I could stay cool.



The TT was about 5 miles long which amounted to about 12-14 minutes for most people. As you can see in the picture as I was finishing, it really gave me a workout! According to the final results, I finished 4th. Its fun to see that 4 of the top 6th are people I ride with at work including the top 2. Paul at Now Sports plans to do the virtual TT more this winter. I do my own trainer work at home in the basement but it can be boring. Stuff like this is good motivation to keep training.

MN State Cyclocross Champ

On Saturday I went to what is considered the last bike race of the year here in Minnesota. I went to shot photos as I don't do cyclocross - yet anyway. Cyclocross is a hybrid of road and mountain bike racing. It involves obstacles that require racers to sometimes get off their bikes and run up stairs or over barriers. Each race is different. Its a great event for spectators because it's a circuit race (allowing you to see the racers over and over) and you can be fairly close to them. You can yell encouragements right in their ear! Or, as in the photo above, offer them shots of whiskey!

I have 80 photos on Flickr but the above one is my favorite. I only got the 3 shots but they were perfectly timed (accident, not planned) to convey the moment.

A guy I ride with at work, Frank Rowe, was also there taking photos. Frank has some nice shots that can be found on his blog here.

San Francisco, CA

The week of June 10th I was in San Jose for 4 days. I had 2 days of work meetings. One afternoon we quit early so they could take us to Fisherman's Wharf. Most people stuck around there until our dinner reservations at 8pm, but I elected to rent a bike. My goal was to bike across the Golden Gate Bridge and take lots of photos. Mission accomplished! It was extremely windy and down right scary on the bridge. But it was a gorgeous evening and despite having an average bike with no clip-in shoes, I made it to the top of the bluff overlooking the bridge and downtown San Francisco. I started the ride somewhere on the shore close to my head.

Once I caught up to my colleagues at the restaurant, I found out that they all took a boat ride out to the Golden Gate around 7:30pm which was about the time this photo was taken. So more then likely they were on the boat under the bridge in the photo!

6/07 Race Report : Withrow TT

The June time trial was back in the old location that we've used in previous years - unlike last month. The concensis with members was that the roads aren't really that much worse then usual. It was a warm night with a slight SE wind. Great night. There were almost 60 people there which is a really big turnout.

The graph about is the elevation (green), speed (blue), and heart rate (red). Not surprising the speed and elevations are inverse to each other. Speed goes down while climbing hills. What is more interesting is that my heart rate peaks quickly at about 172 bpm then only varies a few beats each way despite the climbing. In the final 2 miles my HR went up to 189 because I really poured it on.

I had a really good result. I nearly beat my personal best over the last 2 years when most everyone else was slowing down. I placed 11th out of about 50 people. Pretty happy with that.

Race Report: State Time Trial Championship

This race took place in St Peter, MN which is about 50-60 miles south west of Minneapolis. A typical quaint Minnesota town. My neighbor Jeff and I carpooled in my Element to the race.

A time trial, or TT, is an individualized race against the clock. This was the first time that I raced in a sanctioned race. Most bikers are licensed by the Cycling Federation but they also allow other people like me to buy a one day license for the race. However we are only allowed to be in the lowest category called 'Cat 5'. Not really a problem for me - I just want to race.

This race was 40K or around 24 miles out and back on the same country road. There is really no story to tell about TTs other then trying to tempo ones effort so you are going as fast as you can but making sure you won't use up all your effort too early. It's a real mind game of enduring pain to a certain point.

The race went very well for me. I felt like I was working hard and had enough left to ride the last 4-5 miles really hard. At one point I had a guy pass me while I was doing about 26mph. He was flying. I looked him up in the results and he ended up being one of the fastest. My finishing time was just under an hour at 59:18. I was pleased. Jeff finished ahead of me at 56:10. Here are all the results.

After I finished the race I grabbed my camera and took some shoots. They are on my Flickr page. There is a great photo of a guy from work that I ride with during the noon hour. Nelson Zamora. Nice work Nelson!

Riding with Andy

The duathlon ended up not being the highlight of my weekend in Grand Forks. On Sunday morning I got to ride with retired pro racer Andy Hampsten!

Andy was in town to help move his Mother who has been an English Professor at UND forever. Plus, the city of Grand Fork had a ceremony to name their new bike trail system after Hampsten. But the best part of the weekend was that the local bike shop organized a fast 30 mile ride with Andy which was meant for more serious bike riders. I had no idea about any of this until Saturday afternoon. Riding with him would be equivalent to a tennis player having the chance to volley with Andre Agassi.

There were about 30 people at the ride. Some came from as far away as Winnipeg. There was nothing fast about the ride (15mph average) thou after about 10 miles there were only maybe 15 people. I talked with Andy for at least 20 minutes about Italy which Linda and I will be visiting in July 07. I told him about my race FU and asked him if he ever got lost in a pro race. He said 'Oh yeah!'. He tried to remember which one but couldn't. I was surprised to hear about the lack of course marshals or signs and how the pros sometimes just go where the crowds are standing.

The neatest part was telling him that his Mom had purchased one of my photographs from my senior art show way back in 1988 when I graduated from UND. He said that she had bought many student artworks over the years and that they filled her house. Part of the move that he was in town for was that all her kids had to choose artworks to take back home. Was mine still there?

I was beside him as we climbed over the highest hill in Grand Forks county (an overpass). I made sure that I got just a wheel length ahead at the top. So, yes, I out climbed Andy Hampsten.

Andy is a really cool likable guy. A great memory.