Como Street Training Ride




90 miles 3,000 feet of gain. An urban ride and still averaged 20 mph for the day — that’s total time not rolling time. I’m quite proud of that.

First things first– The ride starts at 800 am NOT 830am as I have seen on some websites. I left the house at 7:26 and had to hammer out of the gate to make the meet. I was aching from yesterday’s Food Park ride. So I didn’t get the benefit of an appropriate warm up.

I got to the start at 805am and I could see the the mass of riders overflowing from the bike lane up the road. I had to make the decision then and there will I chase and totally smoke myself even if I get on? Or just let them go and do my own thing. I decided to chase because I could see a rider about a block away and the pack was at least 3 blocks ahead of him. I caught him and asked, “YOU WANNA CATCH COMO?! THEN LET’S WORK TOGETHER!”

We worked well together and we caught the main field. I thanked him for his help and he looked at me and said “there is no way I would have caught them alone no Thank you!” And just like that I had made a friend for the day LOL!

The ride was fast (my perception). I just don’t ride that hard alone. But I need the intensity this month and next. I was hanging tough and then we hit Santiago Canyon. I got dropped. I then got on with some stragglers and rode hard with them to the finish. Someday I’d like to hang in to the finish but it’s probably not likely. I’m going to have to come to terms with that when the time comes that I know I’m as fit as I can be and the pack is still going up the road away from me.

I also want to send a shout out to Jamie Paolinetti. At the end of the Como Street Ride I asked to take a picture for my son. As I mentioned yesterday my son has been watching the Hard Road DVD for about 1 1/2 years. I can’t wait to show him the pictures of both Jason Bausch and Jamie. And then totally unexpected Jamie gave me a copy of PRO isn’t that freakin’ cool? Yes it is. Thanks Jamie!!!

Jamie Paolinetti

Entire workout

Leaving home late and chasing the main field

Como Street Detail

Extra miles after Como Street

SCREEN SHOTS FROM MY POWER TAP POWER METER DOWNLOAD ON TRAINING PEAKS SOFTWARE

Food Park Training Ride


I had a good day on the bike. The last half of August and September is about intensity as I peak for Furnace Creek 508. I did Food Park for the first time. There were a few sketchy riders and they ran a few stops signs in the residential area. In my opinion, the right turns on red were questionable as well. I do have concerns about the overall safety of this ride. I am a huge proponent of safety on the bike. When riding alone I stop at EVERY stop sign and every light. I have an internal conflict with the way groups ride in urban areas. On one hand, I don’t want to be unsafe and on the other I don’t want to get dropped or cause a crash if I’m the only one stopping at a traffic control. I guess that’s why most weekends you can find me riding solo in the mountains.

As an Ultra cyclist I don’t ride in packs. Many of my races break up pretty early and the other races are non-drafting. I felt my pack riding skills were fine. In other words I felt comfortable and not the sketchy rider people had to yell at — “hold your line!”. My sixth sense for the flow of the pack was spot-on. I didn’t miss a thing. I ignored many attacks that I sensed wouldn’t amount to much but wasted energy.

What helped the most was marking Jason Bausch the whole ride. His experience helped me make efforts at the right times and conserve at others. Even when attacks went up the road he was steady. I learned a lot from him today.

JB was gracious enough to take a picture with me. I took the picture for my son. My not quite 5 year old son has been watching the Hard Road DVD for about 1 1/2 years. He loves the soundtrack and always remembers the roll call of the teams– Mercury seems to stick out for some reason.

After my shower and my recovery meal it was time to put on my Skins Travel and Recovery tights. I’m planning on doing Como Street tomorrow. A fast recovery and fresh legs will be necessary to keep up with those boys.

TRAINING PEAKS SCREEN SHOT OF MY POWER TAP DOWNLOAD– 534 WATTS FOR ONE MINUTE

149LBS OR 67.59 kg my

7.90 w/kg for one minute a new PR.

After looking at the graph I am quite sure that my 1 min number would actually be higher than 534 depending on the situation. I remember distinctly what happened. There was an attack which I didn’t follow so I surged but backed off. Then I saw JB go and that was the right time to go. As you can see there was

an initial surge to 672 watts

then a pull back down to 240 watts

then another surge up to 885 watts with 10 sec avg at 743 watts

then the last 30 secs (when I should’ve been fading) I still put out a 553 avg.

ALSO HAD A MAX SPRINT OF 1077 WATTS OR 15.93 w/kg and a 5 sec of 995 watts or 14.72 w/kg good for mid cat four on the Power Profile chart.

A weekend of climbing in the San Gabriel Mountains


I spent Saturday and Sunday climbing in the San Gabriel Mountains. It was great to be out in the mountains again. The climbing was intense. I feel fatigued and sore but “it’s good pain”.

Sunday concluded a five day training block which included commuting with various intervals and back to back climbing “centuries” (Sunday’s was a little shy).

Wed pm 65 miles
Thurs am 30 miles pm 65 miles
Friday am 30 miles recovery
Saturday 100 miles with 11,280 feet of gain
Sunday 85 miles with 10,600 feet of gain

for a total of 375 miles and 26,380 feet of gain.

CLICK HERE FOR A WRITE UP ON THE TWO “CENTURIES”

WHEW! I AM READY FOR A REST DAY.

^^ SATURDAY 100 MILES 11,280 FEET OF GAIN

^^ SATURDAY DETAIL OF FIRST 67 MILES WITH 10,000 FEET OF GAIN

^^ SUNDAY 85 MILES WITH 10,600 FEET OF GAIN

My Furnace Creek 508 Videos…


I have been working on and off on videos from my 2008 Furnace Creek 508 Solo event since late October. I have run into complications with RAM on my computer. To spare you the details basically I don’t have enough RAM to run Windows Movie Maker. The project runs slow and saving it to a movie isn’t possible. I have split the movie into four parts. They are below and also on youtube. I’m looking forward to your comments.

Coming soon I will have the movie on my website as one whole movie and not in 4 parts.

PART 4 OF 4

Stage 8 Almost Amboy to Twentynine Palms




Stage Eight: Almost Amboy to Twenty Nine Palms, 58.2 miles. Elevation Gain: 4170′.

“After you pass through the funky throw-back hamlet of Amboy (where you can not count on any services), you cross the valley and at mile 472 begin the last climb: 1500 feet in 10 miles to Sheephole Summit (Mountain Section Ten). The climb begins gradually and gets steeper near the top. The shoulder is very sandy; the crew should be careful with the vehicle. A quick descent leads to the rough road and rolling slight uphill to the finish line.”

This ranks as the point of the race where I hurt the most. On the way to Baker from Shoshone was my lowest point mentally. But Amboy, for a brief moment on the Sheephole climb, was my lowest point physically. I was hot. My triceps hurt. I couldn’t switch to my TT bike because my undercarriage hurt too much. I was getting a headache from dehydration. AND I was just done with this race. I did my best to push through the hurt. I sucked down a 50 oz hydration pack of plain water from Nathan Sports and was thinking that’s just not enough.


Thank you to Motor Tabs for providing different flavors for my CarboPro Motor Tabs cocktail.


Amazingly in this desert landscape, I found a shrub just tall enough to crawl under. I got off of the bike, crawled underneath the shrub and folded over like a towel on a rack. I was not having fun. I sat there and tried to hide from the afternoon sun.

I then realized that would not be enough either. I resorted to ice cold water poured on my head. Brandy then began to work on my triceps, which were aching.

The next series of pictures shows what a little water, a little shade and A LOT OF LOVE AND CARING can do. Notice how I go from the depths to new highs! Thank you Brandy and crew for taking care of me. Ticia, you captured a very important moment of the race-something that Brandy and I will always reflect on as a turning point. And Jason, steady Eddie, always there. Thank you all.










The look on my face should explain that I am not happy with the current situation. On the descent off of Sheephole Summit my Nightrider MiNewt headlight was loose. The MiNewt headlight is attached to a bracket which “clamps” to your handlebar by a tiny screw. Tighten it too much and you can’t rotate the light, too loose and it will eventually fall off.

The very poor condition of the roads had rattled the headlight loose and at over 45Mph per hour I was trying to hold on to the light and/or work it completely off. But you don’t have access to the screw because the head of it is on the underside of the bracket. I was trying to take it off with my left hand but I needed to refuel from the climb because I had 25 miles of steady uphill towards the finish. I would put my left hand back in the drops and drink with my right hand. For some reason I only drink with my right. Don’t ask me why.

Well the headlight fell off the bar and hit my spokes. LUCKILY, I was going so fast it could not get stuck in my spokes and richocheted off to the left side of the road into the bushes. Emergency procedures now. Flag the crew vehicle careening down the road behind me over 45 Mph, come to a complete stop as soon as possible, get off the road, get the crew vehicle off the road and tell the crew what has just happen. We had to stop right away or risk loosing the general area where the light was ejected. You travel huge chunks of road will traveling over 45 Mph (if you have to walk it).

Why the heck would Vireo stop on a descent when he loves descending? I tell them what happened and the world’s greatest crew jumps into action. Brandy grabs the spare lights and zip ties. Jason doubles back on the road UPHILL digging in the bushes. The search is made more challenging because the light is NOT illuminating– the battery pack is still on the bike. Ticia is instructed to grab the camera and document. Within five minutes light is found, screw tightened beyond rotating tolerance, reaffixed, crew in van and we are down the road. What a great example of teamwork 36 hours into the race!

Ahh the Finish Line

I spent 28 minutes off the bike in the final stage of the Furnace Creek 508. Added to my 2 hours 36 brings the total of off the bike time to 3 hour and 4 minutes. Not bad in 37 hours of racing. I am pleased with how little time I spent off the bike. It is a huge improvement over years past. But NEXT YEAR I would like to break 36 hours and that means I need to stay on the bike at least one more hour out of the 3 hours I spent off the bike this time.

Just for S & G’s I took the 3:04 time off of my total time of 37:34.
I then computed my average speed with just 34:30 and that came out to 14.7 Mph Avg Speed. So the point here is even if you can’t ride faster spend less time off the bike and you can improve your overall time significantly.

Finish—-509.6—–10/05—–20:34—-37:34:41—–13.56—-4:53:41—–11.91