Indoor training #2

I rocked out to watching Beyonce, on Much More Music; she's sexy in concert and nothing but a good time. So I spun on the trainer, BTW the trainer that I am using is the Kinetic Pro fluid trainer and I'm riding my Trek TT in aero 80% of the time. I find that the aero position flattens and strengthens my back. Plus forces me to stabilize my hips through the pedal stroke.
I drank a total of a liter of water before during and after the workout.
The idea is to continue to strength and stretch. Also to get the fast twitch muscles firing. High cadence is important right now. Higher the cadence the better. Plus boggieing with Beyonce needs at least 95 RPM.

Workout: 30 minutes 39x15 95 cadence: 500ml of water: 2 sets 30 pushups: 2 sets 50 forward crunches on a ball: 2 sets of 15 left and right side crunches.
Feeling warm now time to cool down

Off the bike stuff is really important is the intersity on the bike ramps up over the next month.

I know that Christmas is a few days aay and everyone is busy but making time for your health, important for your heart. lungs and mind. Don't worry if you miss a few workouts over the next couple of days determination and perservance are the keys to this success.

Have a great evening

Indoor Training

I have set my 2011 fitness goals and it's to ride 2 GranFondos, The Healing Cycle in June and Collingwood in Sept (unless the date changes) and to participate in 1 time trial with a watt output of 330watts. To be fit and strong and weigh 5% under ideal weight
Follow my training, join in and share your thoughts. Maybe even try some or all yourself. The idea is that indoor training is difficult for everyone, through social media: this blog and facebook we will get through the winter. Be ready to hard hard in the spring.
Please share your workouts and comments and let's get stronger together motivate one another and have fun. Maybe even some some laughs along the way.
Of course the purpose for right now is to enjoy the holidays, break bread with your family and enjoy your loved ones. Hey gain some weight along the way. I will keep us on course over the next two weeks. I intend to get us ready for the tougher workouts in January and February. Go ahead don't worry about it, indulge and don't feel guilty.

We are going to lose weight in January, I will promise that. We have to walk before we can fly.

Tonight's workout:
Dec 22, 2010
1/2 hour on the training, 39x15 at 95-100 cadence. Light sweat and drank 600ml of water.

more to come. easy and enjoy

Doping In Cycling?

Why bother?
Recent doping scandals continue to plague road cycling at the highest levels. Given the apparent reality, why would anyone pursue a dream in cycling? Are cyclists who hope to reach the professional ranks without drugs naive? It seems too great a risk to invest so much based on potentially false pretences.

From an academic approach, surprisingly many papers suggest that results of various tests demonstrate that doping does not provide significant gains to athletes who are already at a high level. The effectiveness for that matter is minimal. With emphasis on the Pro Tour, academic research suggests that dopers reached the highest level primarily from dedicated training. The drugs likely only accounted for marginal gains. That said, a marginal gain at the highest level of cycling is the difference between winning and being pack fill. Scholarly articles also mention that drugs have a greater effect on some than others. In essence these findings would imply that “doped “ champions in cycling gain “marginal” advantages that reflect better physiology than the competition. Perhaps that indicates champions are not the only dopers. There are also too many variables to be considered in road racing to assess whether “marginal” physiological gains are really all that is needed to win. Such variables relate to team politics and how a given race unfolds tactically. Perhaps in races where variables are less substantial, like a time trial or pursuit on the track, the effectiveness of marginal physiological gains is greater. However, those very gains can be supplemented with improved equipment too. There is not enough “hard” evidence to suggest that doping really makes a considerable difference in all cases. It no doubt improves one’s ability, but how much is questionable from an academic approach.
From a moral approach, based on integrity – the gains of doping are undeniable. As veteran racer Steve Tilford says, dopers are robbing clean riders of wins, memories and above all else, earnings that are well deserved. It is from this perspective that one can really gage the impact of cheating. Based on this principle, if all the clean riders quit – then the dopers and cheaters win. That is not right either.
From my own experiences as a cyclist aspiring to race professionally, reflecting on some brutal races I have competed in, it supports my academic findings and the moral approach as well. Below is one such experience that re-assures my decision to pursue cycling despite the doping.
I was racing in Belgian “UCI 1.2 Top-Competition” race, which has some of Belgium’s top amateur squads competing. The speed was relentlessly fast when I flatted in the middle of an onslaught of hard cold rain. Initially, I felt there was no chance that I would make it back. When I flatted, the peleton was going 65km/h while I suffered at the limit of my physical ability. Once I got the new wheel, the rain began to come down harder. With a firm 50 meter push from our selfless team mechanic, click click click, I subconsciously slammed my chain into the biggest gear and drilled it. The team car came around me, I latched onto the draft of the bumper. Before long, I was pedaling at 70-75km/h less than an inch from the back end of the car. I could barely see anything, yet I was loving every second of the thrill. My body was at its absolute limit, there was nothing left. Suddenly the back of the peleton was in sight and my mindset completely changed. I used the draft of my team car to sling shot up the left side moving up five caravan cars. We hit a sharp right hand corner. The horns of team cars behind me were blaring to let everyone know that I was moving through the caravan. As we ripped through this tiny town square in Belgium the noise of the huge crowds watching was loud providing an extra burst of motivation. I leaned my bike hard through the final round about, hopping onto the sidewalk to avoid hitting a post. Next thing I know I was at the back of the bunch, completely cross-eyed, with a heart-rate near its maximum knowing I just about hit a post head on a 50km/h. Regardless, I had managed to go beyond what I thought I could physically do – I believed in myself and made it back to the peleton during the hardest time of the race. This indicated to me, the human brain is the most powerful tool any cyclist could have.
The reality of doping in sport is what it is. Perhaps the rest of the sporting world and media should be a little less naive and realize that all professional sport has athletes who use drugs. Sport is undeniably a reflection of society. Lets not forget that the “financial crisis” was rooted in the greed of politicians and major financial players. Furthermore, the exploitation of the “Third World” is inherently interrelated to corruption and leaders trying to cheat others. Sport effectively is no different, despite the ideologies that “clean” sport is what the world wants to see. In the end, if the speed limit of a highway is 100km/h, we all know that many people will still choose to go 120km/h.
Becoming a professional cyclist without drugs is possible and very much worth the effort. The sense of accomplishment, experiences and reaching the limits of your physical abilities to an extreme you never thought possible is exhilarating and irreplaceable. In the end, one can only make the most of their circumstances. Even if one’s circumstances render it impossible to become a clean professional cyclist. Regardless, everyone has one shot at life and therefore there is only one chance to per sue cycling. To conclude, cyclists who aim for the highest levels clean are not naive athletes with a compulsion. They are rather ensuring the preservation of ethics in sport for future generations. Finally, they are not allowing the cheats to win.
Above all else, there are still clean riders in the pro peleton and I for one hope to be one of them in the future.
Charles R. Bryer
www.tempo88.com

Crank The Shield 2010... The aftermath.

Well, the weekend has come and gone and I'm almost walking normal again. The 2010 edition of Crank The Shield dished out every bit of hurt that I expected and then some. They said there would be mud and fu** me they were not lying. The race took it's toll on almost everyone's equipment and bodies. As for my "equipment" the Moots is in need of a face lift (bent/cracked deraileurs, worn chain/cassette, 4 sets of pads, 2 rotors, one Industry 9 wheel, bb and a blown fork) after all of this I'm starting to see the appeal of a rigid single speed. Now that I've had a few days back to my normal routine and had some time to reflect I have to say that I would do this race again no questions asked (in 2012*). Even though my body feels like it just fell out of a speeding car and my bike is toast nothing tops the feeling of accomplishment that I had when I limped my bike over the finish line with my wobbly front wheel and numb body. My 2010 Crank The Shield experience was truly epic, I had to dig deeper than I ever have before and it was an experience that I will never forget.

If you are looking for an epic challenge come by the shop and ask me about the race or check out the website for yourself. You will not be disappointed.

*the race will be run bi-anually starting 2012 so you will have plenty of time to train

Crank the Shield 2010... here goes nothing

Well after an epic weekend in Montreal I'm packing my bags yet again. This time it's for three days of suffering in Haliburton forest. With record rainfall up North this summer I'm looking forward to a wet slog through all the mud that the Shield has to throw at me. Over the course of three days I will be plugging away through 235km of rugged Canadian Shield wilderness and eating ridiculous amounts of food. As with any big cycling trip I'm in the middle my favourite pre race ritual of laying out my gear on the floor and taking inventory to make sure I have everything and think about last minute additions. I'm still missing a few key pieces (ie: 3rd pair of shoes and some advil) but I feel I'm pretty much there. This process always helps to calm the jitters before a big event and eliminate the thoughts of things you may have forgot on the drive out.

I'm heading up tonight and we start tomorrow morning somewhat early. Check out the site Crank the Shield they normally have stats updated though-out the race for those that like to follow the field, just don't expect anything great from this cat. I'll post up a short recap on Monday.

my gear pile so far

Most Innovative MTB for 2011

I was invited in July to see the 2011 Cannondale bicycles in Utah. I left thinking that Cannondale has amazing bikes and they are committed to their brand value of "innovation". The most impressive bike, in my opinion, was the new created Cannondale Jekyll. What an amazing bike, they created a bike that re-defines the All-mountain category. How about a bike that hits an ascent at 3" of travel and elongates to 6" of travel for gnarly descents. I found this tech report from Bike Rumor that has plenty of photos for you to inspect. Great images of the bike. You should have some tissues to catch your dripping saliva.

2011 Cannondale Jekyll re-defines the All-MTN category.
Say Good Bye to All Mtn and Make way for Over-MTN

We are so proud to represent 2011 Cannondale bikes. Jekyll bikes will be rolling in here early March. Save your lunch money for your next EPIC ride.

Take a Kid Mountain Biking Day

Kelso Conservation Area

SUMMIT ENTRANCE
5093-5301 Steeles Ave W
Milton, ON L9T 5E6

Conservation Halton

Saturday October 2nd, 2010
10:00 am to 3:00 pm

Kelso Mountain Bike Staff will host young riders, ages 6 to 16, for this international youth mountain biking event. The ride is part of a nationwide celebration known as Take a Kid Mountain Biking Day, supported by the International Mountain Bicycling Association (IMBA).

Mountain Bike Guides will be leading group rides through the trails at various times throughout the day catering to all ages and abilities. We’ve got a supervised Skills Park, which will have a plethora of features and stunts to ride over and off of.

Instructors from Kelso and the Guelph Off Road Bicycle Association will also be on hand to offer tips and guidance in the Skills Park. As well, attending local bike stores will be offering bike safety checks, bike demos, and general bicycle advice.

Dress for the outdoors; bring your bike and an approved bicycle helmet.

Drop by this event anytime you like between 10:00am and 3:00pm. The Skills Park will be constantly supervised and the Guided Rides, lasting about an hour, will leave (by announcement) as soon as groups have formed. Plan to stay a while – and bring your bike – because your kids are going to have a blast and will not want to leave!

Free BBQ from11:30am to 2:30pm.

Meet at the Summit Entrance of Kelso Conservation Area, Steels Avenue West, near Milton, Ontario

GPS Coordinates: 43.495993,-79.92323

Park entrance fees apply, but event is free.

Event Contact:
t. Roger Howison: 905 878 5011 ext 243
e. rhowison@hrca.on.ca

Kelso Info: http://www.conservationhalton.com/eventsearch.cfm

IMBA Info: http://www.imba.com/tkmbd

Kelso Ontario Cup 2010

On Sunday August the 8th I competed in the sixth O-cup race of the season and my second of the year. I came into this race in a little better form than my last O-cup at Hardwood although I still feel that I'm way off from the form I'm capable of. Most of this is my own lazy fault because after a winter of laying down solid base miles I bought a shinny new bbq and spent my mornings sleeping in and my nights grilling meat and drinking beer. There has been one consistent variable that prevented me from being a total shit show this year and the was the Kelso weekly series that gave me an outlet to get my heart rate up every Tuesday night. Competing in this series reminded me how much fun it is to race mountain bikes again after a long break due to road and cyclocross. Anyways, back to the O-cup. The afternoon was perfect for riding, I got there pretty early with my riding buddy and watched most of his race go off before starting my warm up. It was amazing to see the enthusiasm of all the sport class riders, even though the course had some horrible climbing in it almost everyone was in good spirits. So 1:30 rolls around and it's time for my race to set off, our group of 25 gets to start at the back of the bus in the last start wave behind the elites and the sea of master ex guys. I would be lying if I said I wasn't a nervous wreck at the start line, after checking my garmin my heart rate was at 110 just standing there waiting to go. After what seems like an eternity we set off, everyone hammers off the start and I'm actually in a half descent position setting up for the climb up the escarpment. Well, that good position went to shit because half the field in front of me got off and ran up the loose steep part of the climb while I opted to ride up it watching the running group pull away from me. Once I got to the top of the climb I felt half decent and spun away at a nice high cadence to recover. In short time I caught and passed a few of the guys that were running up the hill and managed to catch and pass quite a few masters guys as well. I finally finished in 15th place and it really was a perfect race for me, my bike functioned perfect, I didn't crash once and i fuelled perfectly for the race. After viewing my heart rate profile I can honestly say that I gave everything that I had on that course. Kelso is easily one of my favourite places to ride and the Chico Racing and Conservation Halton put on an excellent event. This race was an excellent motivator for me to get my shit together for next year and give the series a proper attempt.

click the link below for course details.

Kelso Ontario Cup 2010 by jaymenard at Garmin Connect - Details

photo:Tyler Macdonald

Racing In Belgium

Last night I made my debut racing here in Belgium for 2010. I raced in a local warm-up race in Rumbeke. I have been struggling to get a proper night's sleep since arriving. This is a typical symptom of a "trans-atlantic" flight. Regardless, Rumbeke was my first race in almost 3 weeks. It served as a good "shocker" shall we say, but I felt strong. I have prepared well [I hope] as I was able to get into the winning break-away, which contained some professional riders, most notably from the An Post Sean Kelly Team.

Unfortunately, I was unable to shift, as my gears and drive chain were skipping out of control. Who knows, maybe the flight and the dissembling of my bike affected something. I was soon stuck in my 53x11 gear ratio. Not the worst situation, as the race was fast enough, but it was most certainly not the ideal gear ratio in the sharp corners. Slowly, my muscles wore down from pushing such a massive cog. I lost contact with the break-away with 20km remaining. Simultaneously, I bonked, as I was going so hard in the break-away I forgot to eat! I had a gel and managed to hold on until the end.

Last night was a good start - and wow, it sure feels great to be back in Belgium. The atmosphere was electric with tons of fans screaming and cheering everyone in the race. Tomorrow will be first "big race" the Dwars door de Antwerpse Kempen. It is a UCI 1.2, U27 Race. In total the race will be 178km - essentially 102km loop, followed by 8 laps of a 9.5km circuit!

Should be doozy! I hope everyone enjoys the pic. I am planning to update my website in the next couple days. Also! Check out ROAD Mag - I hope everyone who reads enjoys.

All the best - thanks for the support, I would not be here if it weren't for everyone around me.

--
Charles R. Bryer
www.tempo88.com

Ironman

We are proud to be part of our customers lives that have taken the journey to the Ironman. Ironman Lake Placid is a grueling course and requires hours of endurance training just to finish. From bike set-up, fitting all the aches and pains, dealing with the emotional roller coaster of training, we are proud to have been selected by them as their bike consultants.
We are thinking about you, your pain, your hours of determination, your tenacity for success.
A toast to all, thank you for letting us experience the journey with you. Over the next few weeks I will post their race reports as they describe in detail their journey through the most difficult physical task they have ever experience. (unless they experienced natural child birth)