Colorado Rides

5280, the magazine named after the number of feet in a mile, the elevation of Denver (for those international readers who aren't so familiar with my hometown), recently published an article describing their favorite cycling routes in Colorado. To narrow it down to a handful, for me anyways, would be almost impossible. Frankly I would love the opportunity to ride some of these and in most cases I have ridden parts of nearly all of them.

The article definitely does a good job of describing the routes and showing elevation maps and of course explains why they chose the route, but I like the inspiration they provide more than the information. It gets me thinking of riding somewhere beyond where my two or three hour windows of time let me ride from home. I don't find many things more exciting than planning a bike trip, especially to somewhere new.

Over the years I've written about many of my favorite destination rides. Here is a short list:

1. Glenwood Springs to Aspen and back--82 miles of relatively flat but scenic and relaxing bike path including a stop at the famous Woody Creek Saloon. The views of mountains around Aspen are spectacular, and a great ride with someone else as it's easy to stay together without a bunch of long mountain passes to climb.

2. Durango to Silverton--wow, riding on the million dollar highway in the southwest part of Colorado is simply amazing.

3. Trail ridge road--just the joy and feeling of accomplishment of tackling the highest paved continuous road in the United States is awesome--and the elk bratwurst at the restaurant perched at over 12,000 feet is quite good.

4. Copper Triangle route--yes it's a popular event too, but it's an easily self supported route that has challenges, is gorgeous and yet is totally doable for most fairly avid cyclists.

5. Elephant Rock loop--another wildly popular event (largest in the state) but riding around Monument and Palmer lake is simple amazing with great rolling terrain.

6. Not really a destination for us in Denver, but any ride involving Ward, Lyons, the peak to peak highway is always good--northwest of Boulder for those not familiar.

7. Deer Creek Canyon, Pleasant Park, Conifer, Evergreen....there are only about 500 variations of the loops in this area, you just can't go wrong!


Below is a link to the article on the 5280 website. Check out an enjoy and find a couple of rides this summer that inspire you!!


http://www.5280.com/roadcycling

A letter to my coach

Dear Lindsey,

A year ago I finished second in the Barking Dog duathlon (5k, 30k, 5k) and yesterday I finished second in the same race. It was a huge success, but it took me a while to understand the impact of my accomplishment, or at least appreciate it, not take it for granted and be thankful for it.

I had the whole day to myself so I decided to take a nice ride in afternoon sun up to Boulder and eventually up part of Flagstaff. This might seem insane after an all out effort at the race where my heart rate redlined at about 160bpm for an hour and 20 minutes. I was tired for sure, my lungs burned and in a masochistically fun sort of way I thought I'd bring my body to the brink of tiredness and I rode another 60 miles up to Boulder. I know, this wasn't on the plan.

Daria, who knows me better than anyone, called and gave me some good words of advice sensing my disappointment in not finishing first. She reminded me to consider all the major life changes I experienced in the last year and to be quite happy I finished in the same place. And she is right, it's almost like I got better. How is that possible?

Well, much of it can be attributed to you and coaching me through the most dramatic year of my life--getting divorced, experiencing two career changes leading me to a desk job (I mention desk job as I hate being sedentary!) and balancing the needs of being a single parent? And I am a year older!

I know I haven't been the best athlete to coach as with some of these changes came challenges to keep on top of your schedule and often my emotional state kept urging me to just ride and be numb to the world. I'm sure you were annoyed checking my stats to see I blew off a swim or rode more hours than you would've liked. I know you work hard to make my workouts efficient, succinct and productive. If I'm being honest, those aren't always my best traits so I have learned to embrace the spirit of your plan, and while I still have my wild hair days, I try to follow your good advice.

Now more than ever I believe in coaching. I may still deviate when the warm sun is calling me to the mountains for a tour even though you want me to do a intervals. I may take a surprise ride here and there just cuz. But there is little doubt that despite the many hiccups of life, you have helped me to focus while other parts of my life were more up and down, more emotional, and more stressful. Through it all, you helped keep my physical abilities centered and positive.

I do believe that without you Lindsey, and your constant tweeking of my plan and pushing me here and there that I couldn't have stayed at the top of my game. It is really in these times of life's biggest challenges, that your coaching pays the biggest dividends.

Thank you,

Bill

The dream commute

There are a million reasons why it's easy not to bike to work. Too much to carry, changing clothes, time, running errands at lunch, and the list goes on and on. But, I think I can give you some really good reasons to take a little time, plan ahead, and ride to work, try it at least one day a week.

Monday was the first time I had ridden to work in years, mainly because I hadn't worked in years! But among the other reasons I will list below, the biggest benefit I felt was by the time I arrived home I hardly felt like I was at work that day. I totally decompressed while riding home and had zero stress of traffic so my mind and body just let go of the day.

My commute by bike is awesome as I snake through the western suburbs of Denver and eventually hook up the Platte River and Cherry Creek. 10 miles of riding through some cool neighborhoods and 10 miles of uninterrupted bike paths next to a river. On the way home I added about 7 miles riding almost all 27 miles on bike paths next to rivers. You can see my rides next to this column on my strava report.

Here are some other reasons to make it happen....

1. See the city wakeup
2. Feel energized by other riders going to work--you aren't alone
3. Get to see a huge variety of bikes, cool fixies', hybrids, cruisers etc.
4. Daydream instead of worrying about getting a flat tire on my van like I did today
5. Exercise with a functional purpose--getting somewhere you have to go anyways
6. There is no greater joy than riding next to a highway with cars moving much slower than you!
7. To get to work knowing that you have had a good day of exercise already and more to come!
8. Duh, save gas and wear and tear on the ol' car
9, Feel green
10. Relaxing

Time Trial bike race vs. Triathlon

Isn’t a triathlon essentially a time trial? Once the horn goes off it’s splish splash into the water and at some point later you cross the finish line and are given a time. Saturday I competed in a true time trial bike race in Boulder and it felt a lot different than a triathlon and not just because I didn’t have to get wet or run across the finish line.

Even a running race, all by itself feels different.  In a time trial bike race, each participant starts individually. Someone holds your bike, you get clipped in and when the count down ends you are off. In this race each rider started 20 seconds apart. Some passing occurred but the race was only 12.4 miles and everyone rode as hard as they could so the gap of 20 seconds between riders of similar abilities is pretty difficult to close.

Because it was only 12.4 miles, it was pretty much all out. It’s easy to wonder if I could’ve pushed harder and shaved a few seconds off my time, but given the way my lungs burned and I coughed a little here and there for the rest of day, I think I did all I could.  A triathlon offers all kinds of room for second guessing; was my transition crappy, should I have not worn socks, I swam off course, should not have passed on ice, ate too much or too little.  A million things.

There aren’t any decisions in a short time trial race. Certainly I could point to lacking the best equipment.  I don’t have an areo helmet or a full disc wheel or maybe the lightest bike or tightest race suit. But those are economic decisions as much as anything and yes given everything else being equal I would cut, maybe, 20 seconds off my time. Not worth the few thousand dollars to do that. But for some of these folks it is.

For them, and this is one major difference between this event and a triathlon, this is all they do. Yes they probably ride bikes for fun and fitness, but these time trials are their speciality. I know first hand from working at Wheat Ridge Cyclery, time trial specialist are even more high maintenance that triathletes. They are looking for the slightest edge and as the competition level rises, a second or two is huge.

No doubt triathletes seek a competitive advantage in any way possible but there are just too many opportunities for gain (and losses) preventing them, in my opinion, from being so fixated on the bike. For example, to be as absolute as fast as possible on a bike, might mean an uncomfortable riding position that would compromise the run.  There is no hydration issue on a time trial. First of all there is no need to drink  in one so short, but secondly, breaking that aero position to drink means seconds lost.

But perhaps the most obvious difference between the two events is simply the atmosphere. In a triathlon everyone starts within about a 45 minute window, except and full distance Ironman when everyone starts at the same time. That alone creates a buzz as athletes get ready in transition, chit chat a little and stand in long lines for the bathroom. At the TT I showed up about an hour before my start, warmed up and was off. People were starting their TT all day long—it takes a while to start over 600 riders!

But the end is most significant. I just sprinted across the finish line and then kept riding a few miles back to my car. Yes there was an expo and people milling around, but some people were just starting while others received awards. Nobody cheering in runners or announcing their arrivals and almost no camaraderie. It was just business.

That all said it was still fun and I can see how those really into it build rivalries and a race is still a race and a chance to push yourself. These early season races are nice too in that they shake off the winter cobwebs and give you a chance to see where you are at.

Intervals of Frustration

To be a golf course designer, if you are a golfer, must be the utltimate dream job. Taking the raw earth and moving mounds of it, building lakes and sand traps, creating vista tee boxes and deviantly hiding little obstactles and bad lie's for errant shots just has to be fun. How fun would it be to design the ultimate bike route. One with good climbs, great views, uninterupted roads, smooth pavement and historical signficance? Oh ya, there is a perfect place just a few miles from my door--Lookout Mountain.

I've written about it many times and rode it hundreds. There are a million great routes leading to the base and then it's four and a half miles of perfect road climbing 1,400 feet. It's great for all levels and is the ultimate playground. It's a "gotta do" for out of towners like Mike who I met yesterday. I passed him on the way up on his rented Trek Domane from Wheat Ridge Cyclery. Naturally seeing the "Demo" sticker I started chatting with him and asking how he liked the bike. He is from Chattanooga, in town on business, and heard you can't ride in Denver without doing Lookout.

My mission for the day was much different than Mikes. I bid him farwell and started one of  three 15 minute intervals trying to average about 300 watts per interval. That puts me at my aerobic threshold, maybe a tad over but not quite at a pace I would do a full on time trial (we will see as I'm doing my very first stand alone time trial next week). My heart rate was about 155 during these intervals and I know when I raced Lookout one time it is was about 165. But since that race a few years ago I have increased my capacity for work at the same heartrates. In otherwords I can go faster at the same effort! This all thanks to great coaching by Lindsay at Carmichael Training Systems.

The goal of the workout yesterday was to help continue to build power at my threshold level, essentially moving my threshold closer to my max heart rate so I can sustain more power for longer periods of time. In a recent conversation with Lindsay, her goal with me right now in preparation for Ironman Arizona in November is to get faster in all phases, not to build long endurance. I have good endurance anyways from years of training. She said there is plenty of time to work on the long stuff this summer, but to get faster I have to work on being faster! Right now the focus is on the quality workouts. Which given normal work and parenting hours makes sense anyways.

What was frustrating about yesterday was this. On my first interval I was killing it. I was on a pace to best my all-time fastest climb--I think. I still had a few heartbeats to give and as I approached two thirds of the way up the mountain I was very tempted to step it up a notch and go for it. I kept thinking I might and then 15 minutes hit and, well I hestitated and turned around and went down for my second interval.

I passed Mike on the way down and he was just be-bopping up the hill with a big smile on his face while I was trying to catch my breath. I turned around and headed back up, passed Mike, gave him a friendly wave and made it a little further up the mountain, about 1/4 mile from the top and turned around (I didnt descend all the way to the bottom). Finally on the last interval, after passing Mike again, I reached the top, pretty gassed to be honest. Essentially I pushed for about 45 minutes averaging somewhere between 275 and 300 watts. Pretty good amount of work.

Mike arrived at the top and good natureadly gave me shit about passing his Tennessee lungs three times and then I rode with him a bit and took up to the historic Boetcher mansion on top.

Cyclists get do deal with the roads meant for cars and in the case of Lookout that is just fine, it would be nearly impossible to design a better course for doing workouts or simply taking in the beauty of Colorado--or both!!

Life, wind and riding

Yesterday I wanted to ride Q, my triathlon bike and maybe go find some flatish roads, get aero and dig in for a few hours. But the winds of change blew in un-expectently, causing me to rethink my plan and seek a less windy route. I switched bikes (yes I'm spoiled) and took a different path into the mountains. 

New road!

Wind on exposed flat roads just isn't fun. This time of year with no races looming too high on the horizon, it's about the enjoyment as much as anything. I was shocked when I started up Bear Creek canyon towards Evergreen. Just driving about 10 miles south of my original starting point made all the difference in the world. There was almost no wind. I climbed the canyon well, maybe my strongest climb in a long while. I think all the spin classes on bikes that measure watts is really paying dividends. I cranked out more power than ever. I wish you could click on my starva button on the side of this blog and see my full results, but I forgot to start my Garmin until I was in Evergreen--11 miles and 2,000 feet up from where I started.  Oh well...:)

Pretty cool huh??

I guess what inspired me to write finally, it's been a couple of weeks and I apologize, is that I see a lot of changes coming my way and this ride typified my outlook on things I guess. I took some new turns and found some new roads and nothing makes me happier than finding new roads near places I have always been. A slight change in scenery can be a good thing. 

Wind is like resistance in life and sometimes it's good to embrace it and let it push you around or it makes you stand firm and tall. It can do both and both can be good or bad. I feel it's good to follow it sometimes and let it push you into new places and of course it's good to stand firm and resist it's power too.  On a bike the tailwind is a deceptive friend for it does no good and gives false readings, but it is fun. But a good headwind ultimately makes you stronger.

Yesterday I traded the wind for a climb. I'd rather fight gravity than gusts, but either way I was on my bike and that is a good thing! Always take a turn on a new road when you can, you just never know where it might go and hopefully when you get back on familiar roads you are stronger than ever before. There is always hope right, as the guy on the TT bike above can probably attest too!

Las Vegas my way

Most people seem to return from Las Vegas tired, discombobulated, worked over, maybe hung over and often with less money. I felt the three first things for sure Tuesday night, but when I wasn't sitting in a booth talking to possible customers, I was running, or truth be told sleeping by the pool except for the one time I swam. I guess I am pretty boring. I didn't even drop a quarter in a slot machine, although I would've if they actually used slot machines that took coins. I wonder how much money casinos don't gather by having these card swipe only machines? I'm sure they embarked on grueling statistical analysis before pulling machines that would spew out real money. But I digress.

Vegas is a fascinating place, I can hardly stand it to be honest. It is such a gluttony of humanity with so many wasted resources luring people into giving away their money, many of which I wonder if they have it to give away--yes overly judgmental. The electrical power and water usage greatly contrasts the desert surroundings. I guess Vegas is an oasis. An oasis of what I'm not sure. I suppose it gives people a place to dream and do anything they want. Yet I get it, and if I let myself look past the sloth's paced people feeding "the machine", it isn't hard to marvel at the effort to corral the world for a few days and incubate tourist in a false, almost fantasy land. The food can be amazing, the architecture envelopes us in grandeur and design, and the casino's keeps us lost and entertained at the same time.


I felt like I "broke out" in some respects when I went for a run. I stayed at the Red Rocks Casino located about 15 miles west of the strip and literally on the edge of town bordered by beautiful, rugged mountains just 5 miles down the road. It was a beautiful place and my room was about as big as my apartment (I should call it a flat just so it sounds cool, because I hate it otherwise)! Rather than partake in casino activities, I ran of course, and would've killed to have my bike. Amazing the hotel had a lap pool and of course I forgot my goggles so I ran to a sporting goods store and bought some for a short swim. By short I meant literally. The pool was like 22 yards long. How odd, but it was serene and crystal clear and it was nice to swim outside.

It's been a while since I traveled for work and it's not easy to travel and try and maintain training, especially when trying to meet customers and work a trade show. Constantly being on my feet and forever dehydrated is just not a good combination.

But when I did have a break I ran to Red Rocks National Conservation area (Conservation website). It is stunning and home to wild horses and impressive cactus and spires of red rocks and amazing vistas. All just 20 miles west of a completely different world.

As I ran the road, I kept thinking how slow my pace was and later I found out I climbed 800 feet in five miles. Not a crazy vertical gain, but decent. It was the ultimate false flat road and I couldn't help but wonder if it sort of resembled Kona with its endless straight black pavement and exposure to sun and wind. Luckily the temperature was perfect and the visitor center located five and half more miles from my hotel was provisioned with water and gatorade. It was so nice to run on the open road with crystal clean air and lots of cyclists passing by. For some reason all the cars didn't annoy me and the parade of high dollar sports cars zooming by sounded pretty cool actually.

I'm glad I got to see another side to Vegas. I've been there many many times and hardly strayed from the strip. Luckily I have never been caught up in the gambling or late night carousing and the strip can be an interesting place to be sure. But it's not for me, I'd much rather try to train, as hard as that can be at times.