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Da wabbit

Out X-C Skiing on Saturday, brought along my camera again. It's unfortunate that the pictures can truly convey the brisk winds at 2 degrees. Yet here are a couple neat shots.

Da wabbit is from a set of rabbit footprints we came across


There is a swimming hole/pond out there too. This was taken around 5pm. See the two rays of sunlight line up like hands on the clock .

5 O'clock Sun



The route

At last, A real winter...!

At long last, we are having a real winter. With lots of snow and cold. The past 2 weeks have brought over 2 feet of snow (Long live lake effect from Lake Erie) on top of a good base from December and temps in the single digits for highs, and -(minus) for lows. Today is a real heat wave with the current temp at 21. Not to worry, it will be back in the teens again by the weekend.

I've been able to get in a fair amount of X-C skiing the past few weeks. The nicest part about X-C skiing is all you need are your skies. So, in the same manner as the bike...I just put them in the car , head off somewhere and ski. Thus far I've skied Black Creek Park, O-At-Ka Creek park, around home I'll head over to Burnell Park, or over to PD's and Penny's on Summitt St Rd. When using the Monroe county parks, the trails are often packed down. Which makes the skiing faster.

Around home Penny's and PD's is a fantastic place to ski. There are a thousand or so acres behind their house. Now that I've ventured out and somewhat mapped out the area (with the help of my Garmin 305) I'm usually breaking my own trail, or following deer paths(they almost have their own highway system) and the going is a lot slower. I have found that the traveling through snow on skies is far, far easier than trying to walk through it. This past Saturday afternoon I went 9.2 miles in 7 degree temps, out behind Penny's and PD's. It's great to trek through woods, and fields, meandering which ever way looks interesting. Most of these travels would be nearly impossible in the summer when all the growth is on the bushes and trees.But with good snow cover and ski's the traveling is easier, and a blast. I came across a pond at the rear of a corn field that seems to be a swimming hole. Complete with floating diving platform, and picnic tables. Pretty neat ....!

Other area's of joy are coming from the gym and the trainer. The program I'm using on the trainer is going rather well. It's not easy, but I'm sure learning a whole bunch of new things. This will translate to meeting my goals for the coming season. As for the gym, I've surpassed the weights I was working with last winter. Along with this I'm now running 2 miles 3 times a week. That's pretty darn good for some one who couldn't run 200 feet a month ago. I've got my eye set on the Duathlon in May, so there's a lot of hard work ahead. Running seems to really work the hamstrings, and that should crossover to hill climbs on the bike too.

I will have to remember to bring my camera with me next time I ski. I don't think the camera will do capture the peace and tranquility along with the solitude I experience while out on a skiing adventure.

Lets Shine on '09

With the calender having changed it's numbers, it is time for me to reassess my numbers. Overall, my health and fitness progress to this point is going rather well. I feel stronger, less labored after last years efforts. This should carryover to next seasons ridding with stronger start in March. Weather permitting I should be able to get some road miles in in March. Currently I'm far more productive with my current training regiment, than to ride around the block for the sake of a ride. Not to mention what the salt does to equipment...!

This winter I'm doing a lot of cross training. I'm back in the gym after a 7 months away. Does it ever feel GREAT!!!!! Also have over 20 miles of X-C skiing in too. That's a blast!!!! I bought the skis at the end of last winter and only used them once. This year we have lots of snow, and now that I've figured it out...its loads of fun and a superb workout to boot. I did notice towards the end of last season where my shoulders and neck lost quite a bit of strength. My son Peter has joined me this year. He's 6'4' and skinny as a rail. we should be able to get a little muscle on him. Already he's sniveling about his poor muscles being sore. This a good sign, it means the workouts are doing there intended purpose. A few goals in the gym are to restrengthen neck, abs and lower back. Isolate calves, abductors and inductors. This , along with the regime I'm doing on the trainer is already showing great benefits. Yes the trainer is not the same as riding on the road. If I just sat there and spun at an easy pace then I would not be accomplishing a dam thing. I find the hour I spend on the trainer in a vigorous workout, to be a far greater workout than an hour on the road in the cold. I've always worked outside up until the last few years, and fully aware of the decrease in production in the cold. All this is designed to get me in better condition to climb hills. Real hills, not these little bumps in the road I currently ride on. Like the ones over near Warsaw, Middlebury, Attica and Weathersfield, those are the ones I hope to ride up with better results next season. Then I may be able to tackle the likes of Ithaca, Westfield, and North Creek without feeling like I died when I reach the top. If market conditions in the business world improve this year the quantity of miles may decrease, so next seasons rides will be orientated more towards quality of training rather than quantity.

A new twist this winter is to train for the Rochester Spring Classic Duathlon in May. That will be 2m run/ 10m bike/1m run/ 10bike/ 2 run. The goal here is not to finish last. Piece of cake!!!! I also have my eye set on a couple 5 and 10K's too.

Seasons review

What a year so far! It's been a blast and I can't wait to see what is in store for next year!!!

With sheer determination coupled with a don't lose site of my true goals attitude, I did mange to achieve a couple of difficult goals (weight and riding skills), and many rather easy one's (miles, endurance,exploring new regions by cycle, finding clothes that fit). The most difficult pinnacle has been weight. At one point I was down 61 pounds from what I weighed on March 27, 2008. That's when in I weighed at 232 lbs. I've stayed constant for the last 5 weeks at 180-3. I can handle that as my winter exercise program is not near as intense as my summer program, although I do still stick to an extremely strict regiment about my intake and exercise.

This was not an easy accomplishment because I do love to eat food. I quit smoking 9 years ago so I could breath, by becoming fat I put myself back in the same position (labored breathing) along with a host of other unwanted health issues ( diabetes, joints) attributed to being fat. So with a determined attitude not to be FAT any longer, I did what had to do. ....

" Eat less...exercise more". ........ Simple right!!!!! If it was that easy then every one would do it...NOT!

Phase 1; Eat less .... I cut out as much as I could that contained grease, sugar and fat (including but not limited to) fast food, chips, deserts, canned foods, prepared food(store bought), bleached flour, and (with tears welling up) BEER.

Phase 2; Exercise more .... I've been going to the gym for a couple years and cycling too. Yet, this did not seem to be winning the battle of the bulge. So last winter I researched various ways to do this. First and foremost, almost all weight reduction programs all say the same thing ... reduce intake of calories, while increasing burning of calories..... Piece of cake...! Then why wasn't my previous program working? I had to face the music and start with radical changes. Well , up to this point I wasn't reducing any of my intake at all, not to mention that my out take program fell into a comfort zone syndrome. You know the drill ... if it is at all difficult or strenuous DON'T DO IT. Being a disciple of that wonderful advice is what got me into trouble in the first place.

Starting is always the most difficult part. After spending week in Florida and realized that the beached white whale was really me, it was well past time to do something. I started out by cutting out all the above mentioned junk as much as possible. Also reading and learning as much as possible about how the body processes energy from the introduction ( stuffing mouth full), to the burning and storing of calories (read fat here). If you do not understand how your body stores and or burns fat then you will never be able to expel it from your body(know thy enemy).

By now the weather was becoming conducive to long, intense bike rides. This is where I decided to I must exceed my comfort zone tenfold. I put together a strenuous program of distance and interval training.Something I read from Chris Carmichael really stuck with me. He was answering a question BEFORE IN FLA APRIL 08,--> I'M THE FAT ONE ON THE RIGHT about slow and easy rides as a way to lose weight. In his answer he states ...if S & E worked, then why is it that people who ride S & E are not all skinny, rather than the truth being, skinny people ride fast and fat people ride slow? Reason is that fat people do not burn enough calories on a S & E ride, and when they finish, they all to often replace twice as many calories as they burned immediately after any exercise. Thereby negating any health gain that was accomplished. Skinny people have learned to replace what calories they need to preform at peak performance....... This certainly made sense to me. AFTER SEPT. 08-----> I also forced myself to go way beyond any newly established performance threshold. Also I went against conventional wisdom in a few area's. Cycling mantra's say eat before your hungry, and drink before your thirsty. I would not eat anything on rides less than 4 hours. I had more than enough food stores(read fat here). If I did eat it would be high protein, low in bad carbs, sugar & saturated fat items only. Most athletic snack foods (energy bars, gels, and drinks) are high in sugars, bad carbs & saturated fats. They may give your body a very short boost in energy( due to the caffeine and sugars in them), but then you body will not work on burning up the fat reserves you already carry. Also they leave behind residual fats that your body will store away thus defeating the purpose of burning off calories.... which by the way is my reason for all this intense riding if the first place. When I did eat and drink, it would be the bare minimum to get to end of ride. At first, by not eating anything there was a significant drop in performance. But performance was not my main objective...weight loss was the main objective. Lets face it, I had to reduce my water weight, and fat weight in my body, the only way I found to do that is limit the intake and increase the out take. After a few weeks my body adjusted to this regime and started working on the fat reserves, that's when the performance drop off became minimal. As the season drew to a close it was I could start eating in a far more normal manner.

WOW ... once the lbs started to diminish, life became more fun and cycling skills increased. A very basic rule of physics comes into play at this point... action = reaction. Less weight and maintaining or increasing power = performance increases. Keeping with my program of exceeding comfort zones, rather than coast along on the bike, I sought out tougher terrain, and longer rides. which brought about a nice sub 7 hour century at the Highlander.

To lose weight like this requires a major effort. To sit around and devise useless plans, or ways and means, will not accomplish a darn thing, other than mental exercises and perhaps the waste of ink. Action is required. Very serious action. That is something many will never accomplish because of the difficulty of commitment, and stamina required to perform any very serious action. I had to reshape my thinking, and actions to develop the stamina and commitment to an undertaking this caliber. It was my lack of commitment and lack of stamina that put me in the position of being over weight in the first place.

Now comes the maintenance part, almost as difficult as the loss program. At least now I can eat a few of those wonderful foods I did without. But only once in a while. There is still a vast amount of work to Be accomplished in the skills department. Having worked outside most of my adult life, I'm well aware of the severe drop in performance due to the need to generate and retain heat that cold weather brings on. With this in mind, I'm working on my winter cross training program using the gym, core workouts, and spinning.Last winter I started working on cycle specific muscles and that translated to better base to start this season off with. I'm extremely pleased with those results and look forward to what this winters program will bring.

I can't wait to see what tomorrow brings

As Yogi Berra would say.....

With the exceptionally nice weather days becoming fewer and far in between, last Thursday provided one more chance to explore Letchworth park . Every time I visit the gorge's waterfalls and hillsides, they continually display themselves in a new and exciting ways. The brisk fall air combined with seasons spectacle of colors would make for an interesting day's event.

Following RR1 out to Simmons Rd for a pleasant climb into Perry. This time I opted to ride from Perry, around the north edge of Silver Lake trying to get a glimpse of the infamous Sea Serpent. Shucks ....foiled again...! Next , a little more climbing up to big metropolis of Silver Springs, then on the the Portageville entrance of the park. Stopping to view the Upper and Lower Falls, I'm in awe of how the river has carved this chasm into the rock.

As I round the sharp bend after Wolf creek, it was Deja vu all over again. I raise up out of the saddle to climb the steep rise ahead....then I hear a Clang ,Clang...then a thud. ...I look behind and there, sitting in the opposite lane, is my saddle and saddle bag. There are a couple of cars approaching in the lane everything lies in. So after they pass me I turn around and watch the first car straddle the items in the road, and the second car stops. Turns out this happens to be a park policeman. After gathering up the pieces and surveying the damage it looks as the bolt that holds the saddle to the seat post has broken. The outlook is bleak for on the spot repairs .... as I know this is a fine threaded metric bolt from a couple years back (when it broke previously), and none of the hardware stores I tried had anything that would work. So the officer and I talk about my options for a few minutes. It is looking more and more as if I will need a to resign myself to a rescue mission more than anything else, which will certainly dampen a fine ride. I'm not cherishing the thought of riding 35 miles standing.

Officer Friendly first offered me a ride to my car, but upon realizing that my car is not near the park he then asks me if a bolt from another bike might fit....! Perking up rather quickly ..... I say there is a strong possibility. So I place the Bianchi in the back seat and off we drive to the maintenance/police station at the Highbanks Recreation area. We go down into the basement where he points to 5 bikes that have "Police" stenciled all over them and then asks me if something on one of those bikes will work. Quickly I cannibalize the seat post from one..... a short time later the Bianchi is set to go down the road. With field repairs like this. things are not quite matched up perfect, but they are in good enough working order for me to ride home. There was a 30 minute stop in Cuylerville to put the "borrowed" seat on the Bianchi seat post. I did learn that if the seat is to high that will also cause knee pain just as if the seat is to low...Hmmmm.....

Eventully I did make it home well after dark. One of my intentions on this ride was to take pictures at the same areas I had taken pictures ten days earlier, to see what difference's there would be in the colors from the leaves falling off the trees.
Unfortunately was this plan was put on hold, but I was able to get some nice shots of a different area of the park.

A BIG Thank You to the park police for the lift and the use of their bicycle parts........

Leaf Peeper

What is now becoming a yearly event, this years Leaf Peeper was all it was billed as and then some. Last year Bruce and John came up with the idea to ride from Scottsville to Letchworth Park. This is the prettiest park around. A large canyon cut into the shale by the Genesse River over thousands of year. Great to ride through (which I've done a few times this year) and lots of hiking trails too. Often referred to as the Grand Canyon of the East...I just call it Letchworth. Last year I saw Bruce's post on Bike Journal , so signed in. Besides I wanted to meet these two as I've followed their adventures for a couple of years on BJ ( if only I knew then what know now about these two clowns.......hehehe ). Having helped with the routing last year, I suggested a slightly different route this year that would include steadier climbing to Perry than last year, where all the climb was in the last 6 miles before the village. The plan was to meet in Scottsville and meander on from there. I went out a few days prior to the ride and marked the route which helped everyone stay on course.

Bruce rode in from his home near the art gallery in Rochester,and I rode in from LeRoy (It was still dark when I left the house). So we both had a nice warm up of 15 miles or so. John drove in from Spencerport and was raring to get some miles in. Bruce has been under the weather with some congestion issues for a week or so. He wasn't looking to chipper when we all hooked up. It is good to hook up with them for another ride. There usually isn't a lack of wit or zingers with this crew.

The first 12 miles were rather flat with a couple of small rises...a nice warm-up.... Well Bruce was struggling some and contemplating doing a 180. But he hung in there...(what a trooper) ..... Actually I got pretty scared when we were on Steward Rd and encountered a flock of buzzards. Normally they don't bother me cuz they are circling overhead. That's a good very sign when there circling overhead, usually it means that I'm moving faster than road kill. Well this time... with John struggling along, and Bruce wheezing and geezing, the buzzards (seeing very little movement and thinking we were carrion) were on the ground getting ready to ambush us. Fortunately I sped up just enough to show enough movement thereby spoiling their plans of a mighty feast.

We arrived in the thriving metropolis of Corbits Corners. There was once an old style bar/hotel, and a grain mill along the railroad . Now it's nothing more than stoplight at two main roads. This is where we met up with Shelly (Handyhanna...how did you get that moniker anyways?). Davis Trailer sales was kind enough to let her park there. This is also where we encountered our first hill of the day. A nice easy 3-5% at 2 1/4 miles long. Piece of cake .... right...! One thing I did enjoy was seeing how Shelly, John and Bruce's climbing abilities shook out as the ride unfolded. Overall the days climbs were not difficult, yet they did seem to be at the outer limits of my cohorts limits. Thier abilities ebbed and flowed all day. We then rode thought the hamlet of Linwood. We are now encounter my Red Route 1 area. This is were I ride most every day, where I do my endurance and candance intervals. There is a nice deceptive climb for the next two miles, accumulating up on a ridge overlooking the Village of Geneseo and Suny Geneseo college. On the calmest of day's there is a strong breeze out of the west at the top of this ridge where the road curves to the left. Monday was no exception. But travel 1/2 a mile down the road and the woods blocks the wind and we were back into calm winds again.

Down hill makes everyone smile. This is what the doctor ordered. We fly down Peoria Rd onto Old State Rd, and start heading south again on Simmons Rd, this will take us all the way to Perry. Simmons is a good, steady climb for the first 2 miles then it levels out some while still moving upwards for the next 6 miles.

Funny, the things you hear on a ride like this. Now Bike Journal is a place where you log you miles and also has a place to place comments about your rides. When you read some of these comments, it often makes me wonder if Lance Armstrong resides in each and every rider. Tales of great speed, and climbing abilities sure bring me a big chuckle mainly because the auther has neglected a few details...such as a tremndous tailwind, downhill grades, or the total distance covered is less than most time trial distances. Both John and Bruce are flatlanders ( a fancy way to spell Undulating), who normally take a 2-4 hour break in the middle of a 20 mile ride (they commute less than 10 miles each way to work). It really is comical watching them wear down as the miles and feet climbed added up Monday. Made me chuckle again thinking of all the posts they have written in BJ about thier previously riding escapades. Shelly on the other hand may not rack up the yearly mileage the other two have, yet she has a great endurance ability. I've witnessed her do 2 centuries and a metric in less than 30 days. Way to go girl!!!!! And you were worried!!! I'm a bit concerned that I may have ridden to much (over 300 miles) in the week leading upto this ride...but that turned out to be a non-factor........On the way up Simmons Road. I'm hearing all sorts of compliments about the route, how nice it is compared to last year, even tho they have tripled there climbing to this point mileage wise ....Yup ... great route!!!! .........How soon they forget and turn ugly on you.

Turning west we enter Perry, and that means one thing ....LUNCH.... After a hearty feast it is on to our destination... Letchworth Park. The best part about entering at Perry is the 3 mile downhill with -8 & -9 % grades. I get up in the high 40's mph down this one (I lost my downhill muscle this year, last year I hit 53 on the downhill). Keep in mind the whole ride we have been blessed with great weather, and the most spectacular array of colors one could ever imagine. This is fall at its best. I'll let you in an a little secret.....it gets even better. You can't believe how gorgeous the park looks.

One of the few breaks bicycles get is free admission to State Parks. As we fly past a long line of cars waiting to pay their 6 bucks, you can feel the leers and bad vibes coming from the drivers.
The Columbus day weekend is a huge craft show at the park. This is one reason why we enter at Perry. I suggest heading south to get over near the Big Bend, a great area for photos with the leaves being near Peak color, then for us to exit at Castile, that way we can enjoy the gorge (ous) views., Shelly asked me if that was before or after Wolf Creek. I tell her, I think it is after the Castile exit. We are well over 40 miles at this point, and one thing Letchworth is not... is FLAT... Short quick steep hills are abundant. Our first stop is St Helena's overlook, where a town was moved prior to the Mt. Morris dam being built. In 1972 hurricane something or other, came through this area. It rained hard for a few days and the dam did its job. Then on to Tea table for more photo's, followed by Wolf creek cascade.

Oooops .... I was mistaken about Wolf Creek. Guess I was thinking about coming in from Portageville. There is an ittsy bittsy, teensie weensie climb up to the Wolf Creek Overlook. I've done this 3 times already this year so it's tough, but not earth shattering....Unless, of course, your a flatlander, or a car badly in need of a tune up. One driver missed a shift and the way he was grinding the gears and almost stalling the car was comical. The average grade was near 9-12%. There was so much traffic on that skinny road, the drivers were afraid to pass us riders up this 1/2 mile hill. Did I mention that Mr.Garmin read 21% grade at one point. As the three arrive at Wolf Creek overlook, you could see where that hill really kicked thier butts. As each one reached the top, the looks and comments I recieved were something else.... I guess all the kudo's about a nice route just flew out the window ( or into the gorge)...See how quickly they turn!!!!

Leaving Letchworth is bittersweet. This is truely such a wonderful place to be on such a picture perfect day. But if I hope to be home before dark, then it is time. The climb out of Castile exit is far eaisier than from the Perry exit. We leave the village of Castile on a nice easy grade for 3 miles.Yet I can see where everyone is worn down at this point as we are well past the halfway point of the ride. Through out the ride I have circled back to ride alongside each rider as a way to motavate them along. It does help pick up their pace as they become involved in converstation rather than thier own personal cycling pain and stuggles. Out of Castile, one of the riders has fallen considerably off the pace so I circle back and attempt to pull them up to the top of the rise. village of Castile on a nice easy grade for 3 miles. In the typical fashion of this rider I get an earful afterwards about how poorly I pulled them back to the group, rather than this rider reflecting on thier own personal abilities , and lack of experiance in the draft. I guess it doesn't pay to be helpfull. But it is cureable with more seat time.

Now the fun begins.....downhill for the next 6 miles. What faboulios views of Genesseo and the Salt mines of in the distance. As I mentioned earlier , my downhill muscle has diminished but I still get into the low 40's on this stretch. From here on out it is flat ridding through the Genesse river valley back to Corbits corners. Shelly is overwhelmed to see her truck again, as sure sign that she has completed another grueling task. John and I hook back up with Bruce for the final 11 miles back to Scottsville. Both of them are pretty well spent for the day. Bruce haveing achieved his 2nd lifetime century, opts for a ride home with John. I continue on to LeRoy, arriving home after tthe sun has set with a little over 4000ft climb, for a total of 125 1/4 miles for the day. My first double metric.

I do enjoy distance riding. There is something about the freedom of movement, challenging your minnd and body to endure and overcome the obsticales in your path. A few of my goals being at least 3 week long supporrted rides in '09, more randonneuring ( the 200K is now in the books), unsuported multiday touring,and an Atlantic to the Pacific adventure before 2012. I still need to work on my climbing speed and overall ground speed. These two items are what I will address this winter on the trainer in the gym. I had great results from my efforts last winters sessions in the gym. So I'm excited by the anticipated results from the upcomming winters training sessions. As I get stronger as a rider, this is what propels me to work harder. As I have seen the fruits of my labors.