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...or Crime Scene Sanibel. Yup, I'm a law breaker. I headed out Sunday morning for a long training ride. The temps were cool (77º and humidity making it feel 82º). But there was some over-cast, minimal breeze and some shadows to ride in.

I was warmed up and hitting my stride as I entered onto Sanibel. Note, the island has no traffic lights and only one four way stop sign -- which I approached, all by myself aside from the four cars turning right into their own lane. So I get to the only 4-way stop, nary a car in sight. I slowed down, hand signaled a stop, then a left and made the turn. Just then some guy yells "Nice stop!" as he turned right in a big 'ol pick up. Great. I spent the next few miles wallowing in my midwestern guilt, recounting the article in Road Bike Weekly I just read how 19% of the cyclist are responsible for the bad blood due to their violation of traffic rules. Make that 19.01% now. Sure, would NASCAR be as interesting if Dale, Jr. had to signal each turn? Or if Mark Martin had to yield to Tony Stewart? Of course not. But I just broke the law, pissed some guy off who will undoubtedly project his anger onto some poor cyclist following he rules. My apologies. I should know better having been pulled over earlier in the year for running a series of Sanibel stop signs. And, yes the cop was on a golf cart but I still contend it was gas powered!

So I continued on, letting the "incident" fade away along with work worries and focused on my goal. I ended at 52 miles and felt pretty good with out having a huge energy deficit. Really the only problem is the heat. I have noted this year my body cannot handle it as well as in years past. As soon as the sun rises higher and the Ma Nature cranks up the thermostat, I begin to fade, despite copious amounts of water, Cytomax and Shot Bloks. Anyway, I did it and I am pleased that my training is staying on course the best it can.

Looking forward to a three-day weekend!

LABstrong,

Try As I Might...

training has been taking a back seat (or is that saddle?) Work, as always seems to edge me out of riding and weekday Spin classes. Then there is the South Florida rain which hits just about the time I chamois up. I am fine getting wet, just not whacked by lightning.

Last week I rode several days and did Spin on Saturday followed by copious amounts of yard work and painting. The heat took it's toll and I felt like a slug Sunday morning as I decided to go for a ride or out for breakfast. But Nifi was already into chores and had her day planned. I decided to change my 55 to 25 miles and let my body rejuvenate from the prior day's heat.

I headed out, my legs feeling like lead filled sausages in a goatskin casing. Fortunately there was a little cloudiness so the temps did not skyrocket too quickly. I was feeling better at the halfway point so I pushed further and ended up with 35 miles. I was doing my "climb" on the way home and got passed by a couple roadies on the way up. I dropped the hammer an tagged their wheels over the top and nearly passed the tail guy. Felt pretty proud of my effort. Then I read how Travis climbed Mount Washington. I felt like I was riding a tricycle after that! Damn.

This week has been quite stressful at work and has interruped some riding time again. With The Riverlution and Seagull on it's heals, I need to bust the 50 mile mark soon if not this weekend! Gonna try.

LABstrong

It Felt Good

...to ride last Sunday. In fact it felt good to train all week and not do a weight routine. I got in many rides, decent Spin workouts and logged a 45+ mile ride on Sunday. I felt all excited Saturday night and was ready to head out -- might have been the wine though.

Sunday when I started it was about 78º. I had a great tailwind for the first half -- meaning a headwind the second half. I was feeling pretty spanky about mile 40 and confident that I had an appropriate fitness level to ride the Riverlution. But about then Mother Nature cranked the heat up to about 93º and it zapped much of my enthusiasm and energy. I was well hydrated this time (four bottles and one stop for more fluids) plus some Sport Beans meant I could finish my goal mileage.

Looking forward to next Sunday and pressing further.

LABStrong

Quad Killers

So, based on last weeks apathy, I determined that it is best if I put my sessions with T3 on hold until after my Century season. Thankfully, I got his voice mail. Last Friday we did balance basics, like one leg hops forward and backward, trying to stick the landing on one goat-like foot while not touching down or hopping. Man it was hard and hugely cardio. I was not great and wobbled a lot. I did that until I could do each set with five "perfect" landing. Take that Mary Lou Reton! Now I'm just dating myself. Which leads me to say I am glad to have Nifi back in town. So is Shilo -- I think she smiled for an hour.

Anyway, I did make Spin twice this week and the road once so far. I am amazed that my quads are still a little tender from last Friday's antics but nothing to keep a good goat down.

I am getting really excited about the upcoming Riverlution and getting all my schwag in order.

The Cycle Continues

Condolences

August 5, Susan, the wife of rider/blogger Elden "Fatty" Nelson lost her brave battle against cancer.

In the past year she also inspired over $500,000 in donations for cancer research.

Take a minute today to think quietly of someone you know/love who has been afflicted with cancer and how they have inspired you.

The Cycle Continues

Hossenfeffer Anyone?

I was the rabbit again today -- twice to the same group of riders...

Due to work constraints I missed my mid-week spin and T3 session. I did pick up a couple rides and some trainer time though and did some core work at home. Saturday spin was fine, challenging but doable. I figure it equates to about a 16 mile ride, calorie-wise and a century sweat wise. I like this instructor though because he "climbs" versus "jumps" much of the class.
The balance of Saturday brought chores and a relaxing evening at home.

My Sunday plan was to do 40. I felt rested and had prepped the night before so I was ready to roll earlier and beat some of the heat. Just as I was hitting my stride I realized I had failed to use/bring my inhaler to ward off my excursional asthma. I felt fine and these are really flat roads so I just kept going. Hindsight is 20/20.

I was heading home and I noted a group behind me. They caught me a while later and I was able to keep close to them for a while but the eventually slipped out of sight. As I was cranking home, ready to hit the causeway there they were, pulling out of a parking lot. I couldn't resist and said "Hey, what took you so long?" They laughed and one guy said "Just for that smart-a** comment you can pull us over the bridge." And I did for about 2 miles and upwards of 20 miles an hour. They left me again and got over the big bridge well ahead of me -- again -- we’re dedicated not fast! The big climb (laughable) did me in. My lungs were toast and I eeked out all I could to get over the top. Sad.

At mile 33 I bonked. I figured I could just finish even if it was just circles around the neighborhood but then I ran out of water. In the 92+º heat I did not want to push it. I watch my heart monitor pretty closely in the heat and if it sticks in zone 3 on an easy flat, that usually says "bag it." So I ended at 35+ for the day.

I was encouraged though that I wanted to cool off and go do it again later that day. Sunday afternoon was spent cleaning up the machine and adding the double water bottle cage!

The Cycle Continues

Spinning A Tale...

The prior week has been somewhat dedicated to working out, two spin classes and a session with T3.

I was feeling pretty sure of myself for the Wednesday Spin Class, it is shorter and not well attended. Well, never judge a skinny b***h by her cover. She was feeling spanky and kicked our butts in a very intense session. At one point this almost happened!

Saturday Spin was okay, seemed long but I did not have the afore mentioned episode. What did get under my chamois was the lady who rode a bike like this. Her Native American name would be Spins Like Humping Dog. I am a rule follower. Okay, I am just a follower. But, when an instructor builds a program -- follow it! She kept going counter to all his cues. Even more irritating was her incessant need to yell "Whoooo!" during the class and every musical change. Just as I was wallowing deeper into my Pain Cave, there she'd go "Whooo!" Like that gets us all fired up!

What did get me fired up was my ride Saturday morning. Instead of going to Spin for their Open House day, I hit the road. Invigorated by watching the Tour assault of Mont Ventux and a Coke I attacked my only climb -- fastest ever in the big gear. Most everyone would laugh at my conquest, but it was a first for me. I was definitely the hound on the way out -- catching at least four rabbits. The way back proved different -- I was the rabbit and was cooked for dinner. I got in some good base mileage though.

Nifi and I have had some real emotional days lately in the adoption of a younger dog and it has sacked my desire and energy to ride. Sadly, she is going back to her foster. Just not in the cards for us to have a younger dog. It is painful how you can so quickly become attached. But, we lead with our hearts and not our gut feeling. I feel confident we are the only ones paying the price for a freely given love. Bree will keep a place in our hearts even though she was with us a short time.

The Cycle Continues.