Thank you for sticking with me on my project. I finally got the Cannondale SuperSix EVO built up and on the road for a test ride. The bike rides amazing and I’m so glad I am riding Cannondale this year. Here is a quick picture for you. A longer more thorough report will be forthcoming.
George “Red Eyed Vireo” Vargas rides a Cannondale SuperSix EVO for 2012
I’m really excited to write this blog post. The schedule for AdventureCORPS 2012 events is now published online. As many of you know I ride a lot of the AdventureCORPS events during the year. I find the AdventureCORPS events to be the best organized events available. Chris Kostman, Chief Adventure Officer, puts a lot of effort towards creating safe and challenging route. On the day of the event his volunteers provide excellent quality of care towards all participants. Furthermore, Chris can be seen roving the entire route enforcing common sense rules of the road to ensure your safety.
Here is a quick recap of the AdventureCorps events I did last year.
I did the Spring Death Valley Double Century under very windy conditions. You can read my blog report here. On that crazy day only nine cyclists finished the double out of a 100 or so (just a guess on total starters). Yours truly finished first. One of my proudest moments!
I was very sick for the Hell’s Gate Hundred and could not participate 😦
I did the Mount Laguna Bicycle Classic blog report here.
And of course my favorite event the Furnace Creek 508.
Here is the line up for 2012
March 3 Death Valley Century, Ultra Century, and Double Century – Spring Edition:
Really excited about CORPScamp. I might be able to attend this year. In short it is a five day cycling camp in some of the best riding anywhere on the planet!!
From the website:
The original CORPScamp features five days and 300 or more (or less) miles of epic, one-of-a-kind cycling in and around “Mother Nature’s Greatest Sports Arena,” Death Valley National Park. We’ve been producing events here since 1990 and we never tire of sharing one of the world’s most dramatic, inspiring, and unusual landscapes. From desert flowers to snow-capped mountains, we’ll see it all by bicycle. Bring a camera or nobody will believe your stories!
CORPScamp Death Valley features a specific route each day, with route sheets, support vehicle on the course, and two or more ride leaders. The group is encouraged to ride together at a conversational pace for the first ten miles, then everyone is free to ride at their own pace; most routes feature various distance options, too. Each afternoon at CORPScamp features “The Yoga Social” with a rejuvenating yoga class taught by a fellow cyclist. CORPSyoga is designed for all camp participants, regardless of yoga background, or lack thereof, and is designed to help each camper unwind, accelerate recovery for the next day’s adventure, minimize the chance of injury, and rejuvenate and restore energy balance. Social time before and after the actual yoga class gives everyone a chance to swap stories while enjoying herbal tea. Each camp also includes two group dinners, plus optional hikes and other outings. Every activity is optional, though; campers are free to “check out any time you like” if they want a break, extra rest, or private time.
March 31 Hell’s Gate Hundred:
http://www.adventurecorps.com/hgh/index.html
April 21 Mount Laguna Bicycle Classic:
http://www.adventurecorps.com/mlbc/index.html
Over the next couple of weeks I will be building and test riding the all new for 2012 Cannondale SuperSix EVO frameset. I will be building it close to the stock build of $11,000 but with my own twist. I leave you now with this…
54cm frame with seatpost binder, 4 bottle cage bolts, front braze-on derailleur and bolt on rear derailleur hanger attached— 772 grams
Cannondale Fork uncut 319 grams!
I spent Thursday afternoon (010512) in the Crestline area visiting a friend. I began my ride in Crestline and descended down Hwy 18 to San Bernadino. I then climbed about 2 miles on Hwy 18 until I turned right onto Old Waterman Canyon Rd. I had a really hard day of climbing. I never felt like I got in my groove.
Then to add insult to injury…Waterman Canyon Rd. was one steep bugger. I have been riding around Orange County on my 53/39 and 11-23 cassette because it is so flat and there I was struggling on 10-12% grades. I muscled my way up and it hurt.
Old Waterman Canyon Rd. Three miles and about 1,300 feet of gain for about an average grade of 8.2%
About three miles of pain and suffering and for what? Well it’s redeeming quality was it’s serenity. Just off the from the main road (Hwy 18), Waterman Canyon Rd had all the quaintness of a mountain road, quiet, tree lined and some times completely shaded because of the canopy created by its many trees branches There were a few houses along the road but mostly it was secluded.
I then continued on Hwy 18. The road was a little too narrow for my liking. Here are a couple of photos of the climb up Hwy 18. If the images are a little blurry please forgive me. I take the pictures with a point-and-shoot camera while I’m still riding.
Below is another photo of the climb on Hwy 18. Notice the road behind the bike as it curves up the mountain. The green sign you see to the left of the bike is the 4000 feet elevation sign. And yes I’m riding Sarah again. Sarah is a custom steel Serotta CSI bike from 1998 time frame. It is one of my all-time favorite bikes.
Running Springs was the final destination on this ride. Notice mile marker 29.70 on Hwy18. Next time I’m up in this area I would like to continue on to Big Bear.
21.5 mile climb gaining 5,300 feet
And just for fun “COVER YOUR LOAD!”
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Week Four of Base Miles (Recovery Week)
Performance Management Chart last 28 days
Ending—Dura—–Dist—- Weight— HR— TSS—- kJ——1min—-5’w—-20’w— 60’w
12/11—–14:24—–237——-155——-143—–516—-7577—-347—–281—206—-179
12/4—— 11:18—–207——-155——159—–529—-7167—-337—–279—-239—–204
11/27——8:39—–151——–155——-157—- 427—-4970—- 466—- 317—-211—-188
11/20——6:14——-99——-155——-154—- 292—-3458—- 468—- 286—-213—-180
This concludes my fourth week of a three-week build and one week recovery period. This week the focus was on maintaining the fitness gained in weeks one, two and three. I rode easy this week so that I would achieve full adaptation from week three. While my hours and mileage were more than last week the intensity was still low. You will notice a significant portion of my hours was spent in the Endurance Zone (lighter Green).
Notice in the graph above how week four has a significant portion of the overall training time in the lower two categories (Blue and lighter Green) My endurance zone is between 165-223 watts. I feel comfortable riding at that intensity.
Above is a graph depicting hours ridden with Bars and mileage ridden by the Line. The increase over the last four weeks has been moderate and consistent.
Above you will see how even though I did more mileage on my fourth week my IF (Intensity Factor) is much lower than any of the previous weeks. This type of building takes discipline and training with a purpose. My SRM Power Meter is the best tool for proper pacing.
Nutrition and rest are two very important components of a successful training program. I use AminoPure after every workout. It ensures I maintain good health as it boosts my immune system and helps me recover quicker.
I also increase my protein intake to ensure good muscle recovery for the next day’s training effort. Interphase from Sportquest has 34g of protein with only 190 calories. If I have been training really hard I make a smoothie before bedtime so I can sleep through the night.
I rode five straight days with no rest days for a total of 14 hours 24 minutes and 237 miles. A little more than three additional hours and 30 more miles than last week. Training Stress Score was down from 529 to 516 and kilojoules was up from 7167 to 7577. Remember the kilojoules is closely related to calories expended. Notice how on the Performance Management Chart my Acute Training Load (stress over 7 days) is up from 72.6 to 79.5 and the Chronic Training Load (stress over 42 days) was up from 39.2 to 47.9. Two items of notable mention:
1. A good 4.5 hour endurance ride in San Diego
2. Followed by another good 3.5 hour endurance in San Diego
Just for fun how about these statistics for the last four weeks of training:
I rode 737 miles burned 24,000 calories, 43 1/2 hours and averaged just over 17 miles an hour.
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Week Three of Base Miles
Performance Management Chart last 28 days
Ending—Dura—–Dist—- Weight— HR— TSS—- kJ——1min—-5’w—-20’w— 60’w
12/4—— 11:18—–207—– 155.0——- 159—-529—-7167—-337—–279—-239—–204
11/27——8:39—–151——155.0——-157—- 427—-4970—- 466—- 317—-211—-188
11/20——6:14——-99—–155.0——-154—- 292—-3458—- 468—- 286—-213—-180
This is the third week of a three week build period. I will now have a recovery week.
I rode six straight days one rest day and then rode a seventh day for a total of 11 hours 18 minutes and 207 miles. A little more than two additional hours and 56 more miles than last week. Training Stress Score was up from 427 to 529 and kilojoules was up from 4970 to 7167. Remember the kilojoules is closely related to calories expended. Notice how on the Performance Management Chart my Acute Training Load is up from 53.2 to 72.6 and the Chronic Training Load was up from 30.8 to 39.2. Two items of notable mention:
1. A good climbing ride Santiago Canyon, Silverado Canyon and Santiago Canyon
2. A good climbing ride in North County San Diego Old Castle, Couser Canyon, Rice Canyon
113011 Wednesday ride Santiago Canyon Silverado Canyon and back Santiago Canyon
Twin Oaks, Old Castle, Couser Canyon, Rice Canyon Hwy 395
Garmin Download here
Week Two of Base Miles
Performance Management Chart last 28 days
Ending—Dura—–Dist—- Weight— HR— TSS—- kJ——1min—-5’w—-20’w— 60’w
11/27——8:39—–151—–155.0——-157—- 427—-4970—- 466—- 317—-211—-188
11/20——6:14——-99—–155.0——-154—- 292—-3458—- 468—- 286—-213—-180
I rode three days for a total of 8 hours 39 minutes and 151 miles. Two additional hours and 52 more miles than last week. Training Stress Score was 427 and kilojoules 4970. Two items of notable mention:
1. Peak 5 minute wattage on the inside of Torrey Pines about a 10% grade.
2. Max wattage on a couple of “sprints” on Saturday’s Bike Religion shop ride Max of 1140 watts and then an additional sprint of 1082 watts.
The three rides were 40 miles, 45 miles and a 40 miles. I am slowing building my base and motivation to ride after almost a month and half off the bike.
112411 Thanksgiving Day--5 minute effort inside Torrey Pines 317 watts Normalized 355 watts
Bike Religion Shop Ride Map
Bike Religion Shop Ride Elevation Graph
112611 Bike Religion Shop Ride - Two Sprints 1140 watts and 1082 watts
My training for the 2012 season began this week. I am easing back into training because I was off the bike about a month and a half after the Furnace Creek 508.
Ending–Duration—Distance—- Weight—- HR—TSS—- kJ— 1 min–5 min–20 min 60 min
11/20— 6:14:58—— 99.48—— 155.0—– 154— 292– 3458—- 468— 286—- 213—- 180
Above is a summary of my training week. I trained four consecutive days, a little over 6 hours, for about 100 miles, I weighed about 155 lbs (I’m up 5lbs in the off-season), Average Heart Rate 154 Beats per Minute, Training Stress Score 292, Kilojoules 3,458 (closely related to calories) average peak power numbers for 1 minute 468 watts, 5 minutes 286 watts, 20 minutes 213 watts and 1 hour 180 watts.
I did two easy workouts on flat terrain of an hour each. The goal first day was maintaining a 90 Rpm cadence. On day two the goal was 95 Rpm Cadence. Below is an image of day two — 95 Rpm.
Cadence Goal of 95 Rpm for the entire workout
I did two hill repeat workouts. The first day I did repeats on Newport Coast Dr. with the following variations: “First repeat two legs, Second ILT 50 strokes, Third ILT 75 strokes, Fourth two legs” The second workout was one ascent on each of the following hills Spyglass, San Joaquin, Newport Coast, Vista Ridge, Ridge Park, and Pelican Hill. Below is an image of day two of hill work which resulted in roughly 20 miles and 2,500 feet of gain.
Climbing section was 20 miles and 2,500 feet of gain
As my training progresses over the next couple of months the elevation gain and mileage will increase significantly. I have to ease into my training for two reasons. The first reason is being off the bike since October 9th and the second being the season is really long. Staying focused from November until October is quite difficult.
Garmin Ride Files
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So as I was digging through some old stuff I found this little gem. It is from my first ever Ultra, The Grand Tour Highland Triple back in 2003. Pictured are some of my favorite Ultra friends, Lynn Katano, Francis Ignacio and Roehl Caragao. This picture was taken at Gaviota State Beach, CA at approximately mile 193 of the total distance of 300 miles. The back story to this picture is one of my favorite cycling stories to tell people. Lynn has often introduced me to her friends with the story that follows– an abbreviated version of course.
I had been off the bike for two years. People who know me probably find this incredible to believe. Why was I off the bike so long? I had had a “violent crash” as my friend, Tom called it. I broke a finger on my left hand and jammed my neck really bad. I destroyed my steel frame as well. Add to that a new career, a new home and cycling took a back seat to other priorities. I kept telling myself I’ll get back on next month and next month came and went. Finally, I was just disgusted with how looked when I looked in the mirror one morning and decided to get back on the bike and back in shape.
I bought a 2001 Colnago C40 frameset in March of 2003 and started to build it up component by component. At the time, the Colnago C40 was all the rage. Once the bike was built I began riding in May. I knew I had gained a lot of weight (35 pounds) in the two years but once I started riding I really noticed how much those 35 lbs effected my performance on the bike. I needed a goal …something to train for, something to keep me focused. I remembered hearing about double centuries and those crazy people that did 200 miles in a day. I thought that was nuts but at least it would keep me motivated to train…even if I only did a century.
I found the California Triple Crown site which listed the double centuries for the year. I found the Grand Tour which was at the end of June. It’s description stated it was a great beginner double century. Even though I had never done a double century I didn’t want to be in the “beginner” anything category so I signed up for the Highland Double which had more climbing. The event was June 24, 2003 which meant I had almost 8 weeks to prepare for a double century. I didn’t get a chance to do a century before the event but I felt if I just took my time, ate and drank a lot, I would at least finish the double century.
I started the event with the early departures at 3:30am. I think back now at what a rookie I was and how crappy my gear was then. I had this really dim headlight that barely lit the road. I found myself in a paceline straightaway just so I could actually see the road. I would never go out on a night ride now without a proper headlight and taillight. About 65 miles into the ride I was teased and taunted by Roehl and his daughter Maureen, 15 years old (on their tandem) that I really should do the Triple Century with them. First I told them they were crazy then I explained to them that I had never ridden more than 110 miles. And since I had been off the bike for two years it had been AT LEAST 2 years since the last time I had done a century.
Well to make a long story short (23 hours worth) they convinced me to do the 300 mile option. I had no idea what I was in for. Roehl, Lynn and Dave Evans taught me a lot on that day– my first day of Ultra cycling. I owe them so much for the experience and knowledge they imparted on me— a complete stranger. I had lots of food and lots to drink at every rest stop. The pace was tolerable. Once I committed to doing the 300 mile event I was not going to DNF (did not finish). Even though I didn’t have the base miles on my legs or the right riding gear (my shorts chafed me soooo bad) I didn’t quit. I was on the bike for 23 hours. I suffered and got ‘er done!! The mind is a very powerful thing.
I still remember calling Shelley, my girlfriend at the time, when I arrived at Gaviota State Beach. She asked where I was and how I was feeling. I told her I was at mile 193 and she said “Wow you’re almost done!” I then had to tell her that I still had over a 100 miles to go 🙂
Yes my first Ultra was a Triple Century! I signed up for the double and did the Highland Triple. I realized then that my body and my mind were made for doing “the long stuff”. Since that first triple I have gone back and done the Grand Tour Highland Triple Century two other times and my PR is sub 20 hours. I have done at least 25 double centuries and the Furnace Creek 508 six consecutive times as a solo racer. I just love the long stuff!
George's Epic Adventures 