Must Be Getting Stronger

CAF Thursday Night Ride

Tonight was all about hills at Torrey Pines. Now if you are not from San Diego you may not know this area. Torrey Pines Golf Course is where Tiger Woods recently won the US Open. Our ride start at the base near the ocean and heads up and past the golf course where he played.

There are two ways up; outside and inside. The outside is about 3/4 of mile with a medium grade. The inside is about 1/2 mile with a steeper grade.

The task tonight was 6 repeats which isn't much in mileage but a lot in feet climbed, over 2500. We completed 3 outside and 3 inside. The view makes it worth while since we are usually traveling at 5 or 10 MPH theres time to gander.

About 15 people showed up tonight. Kind of a mix between fund raisers and the radio contestants. Todd, Kris, Kevin, Artic Mike, Matt and Brent from the contest. Howard, Mike, Jeff are regulars. I met some new people tonight, Cindy and Debbie. Cindy is fund raising and Debbie is on the board. Cindy is hosting a fund raising event Aug 7th which I'll post on this blog with more details.

We're getting stronger.

Tues and Wed Workout

Tuesday night I did a garage workout using one of the videos I like call Spinervals with Coach Troy Jacobson. This was the first workout video I put into my collection. It's not a super hard or long training video, only 40 minutes, but it has elements that get my heart rate up. For me, it's always easier to train when there is structure and this is one way to find that structure but it's not the only video I use. I have a selection from Chris Carmichael, Lance Armstrong's coach, other Spinerval DVDs, and just Tour de France videos. With the TV/DVD/VCR and my training bike setup in the garage there's no wasted time in preparation. I jump on my bike and train any time I need to.

Wednesday morning was CAF SPIN class at the La Jolla Sport Club. I always look forward to this part of the training. It's short but has huge intensity. The instructor makes all the difference and ours, Chris, knows how to push us. Today we focused more on climbing with 20 minutes of big gear pushing both standing and sitting. What makes this different from my garage sessions is that there is almost no recovery time where my heart rate returns to below 75% of my max heart rate. In the Spinerval sessions there are rests of up to 2 minutes and in Chris Carmichael up to 10 minutes.

Attending today's class was Brent and Scott from the Radio contest. Mike, the Qualcomm Lottery winner was there and is a regular. After our Sunday hills session he went out and played hockey on Monday night, two sessions. He said he felt strong which means we're all getting into better shape. This Thursday night more hill repeats up Torrey. Must be a week to work on strength.

I'm on the Radio XX 1090

Today I was asked to come on the radio (XX 1090) to talk about this blogspot and why am I doing the Qualcomm Million Dollar Challenge for CAF. To tell you the truth it was pretty exciting. I had taken some time to write down a few notes so I didn't come across as a total idiot. BR (Bill Ray) is out of town so Burt Grossman was sitting in for him. Scott Kaplan asked the questions. (He's the one in the picture on the right with BR's hand over his mouth.)

He commented about the ride this past weekend and then asked me my story. It went fast but I think it came across well.

They have put a link on the radio page to this blog. Some may ask about Mike Crystal...who is Crystal. Crystal is my lovely and wonderful wife of over 22 years. She has been my life line, support and always 100% behind the things I do.

Lastly, I'm still in the running with the contest. Mike Carlson was eliminated today. Sorry to see him go. Really nice guy with a big heart.

Hit My 1st Goal...

Goals are important in life if you want to improve. The Challenged Athletes Foundation put a goal out there of $5,000 by the end of July. With huge amounts of support from family and friends I not only met that goal but exceeded it with a few days remaining in the month. I am currently standing at $5400. Thanks to all those who have provided funding. The next step is $7500 by the end of Aug and $10,000 by the end of Sept.

I've had some people asking me why am I fund raising if I'm a part of the Radio Contest that XX1090 is putting on? (Click here to link to Scott and BR XX1090) If I win won't I get a free ride and not have to fund raise?

It's true...this all started when I was select to be 1 of 30 people to compete for that one spot. Sixteen people have already been eliminated and each week going forward one more person will fall from grace. However, I soon realized that I wanted to be a part of the bigger solution with CAF. When you see some of these guys and gals out riding, running or participating in some other activity with just one leg or arm, how can you not say, "I need to do more"?

All my life I have been raising funds for different organizations. I started when I was six with walk-a-thons, ride-a-thons and swim-a-thons. In those days it was a sponsorship of pennies, nickels and dimes for every block, mile and lap completed in a given amount of time. I would go door to door in the neighborhood asking people for support and help. The organizations were: MS, Diabetes, Cancer and others. Little did I know that I would have Cancer at age 33 and the funds I had raising might have been the key to saving my own life.

Today this is my way of giving back and each year I look for a program to get behind with a sporting activity. It's a great way to stay active, meet new people and learn about challenges others face in life.

Thanks again for your support and if you haven't had a chance to donate but want to...there is a link just on the left to my fund raising page.

Kitchen Creek Ride

Climbing...something we all need to work on and today we had a perfect opportunity. Because there was triathlon event at our normal starting point for CAF in we met about an hour East of San Diego in Pine Valley. The ride is call Kitchen Creek with 57 miles and over 4700 feet of ascending.


Before we began there was the challenge for immunity. This week instead of a written test we were going to see who could stand on their bike the longest without moving (this is referred to as a track stand seen at the Velodrome) Todd was the only person who could perform this maneuver so we all agreed he should have immunity. The video clip is of the immunity pump which is being decorated by the weekly winner.

Right out of town we start to climb. The next video is of Scott Kaplan from the Scott and BR show. Even after being off his bike for a few weeks he was riding strong today.

After the first climb I along with a few others picked up speed on the down hill and so much so that we caught group 1. But soon I realized that I was better off conserving my energy at the beginning because it was going to be a hard day in the saddle.

Climbing is not my best skill but I can hang. I spent a good chunk of the ride by myself which I don't mind. It allows me to get into a rhythm and just grind. The views are spectacular on this route and at the pace of 5 to 10 MPH there is plenty of time to take it in.

The last 25 miles I rode with Todd, another radio contestant, who was struggling some with cramps. Todd is such a strong rider. Last year he completed RAAM, Ride Across America, with a small team of 5 riders. Very impressive.

It was interesting to ride with him and learn more about his background and family. He's been married for 13 years and has two wonderful daughters.

This event provides an opportunity to help others and there is an end result of a winner for the radio program. But it's also about the journey along the way and the people you meet like Todd.

Great day, good ride, wonderful people doing something for others. Sounds like a wonderful way to spend a Sunday morning.

Trek Century Training Ride

This mornings ride was with the Trek group as we prepare for the Poway Century in Oct. There is such a mixture of skill sets with these riders. Some have been with us for the last 3 or 4 programs and others are brand new. Each week we see about 5 or 10 new people which can make it challenging for group riding. However, everyone is riding well and my Ride Guides are doing a fantastic job with these participants.

Brent Smith and I took a little more time at before starting today to talk thru some riding etiquette that we felt was important. No more than 2 abreast, taking up too much road space and not passing on the right. Lastly, headset and ear pieces. We still see people coming out with iPods. For our group rides this is not OK. We want the riders to have all their senses working.

We did 50 plus miles today and the Garmin 705 came in really handy. A few people got off course right at the beginning but the Garmin beeped at every turn.

I'm still playing with the best position for the Helmet Cam. This ride I put it on backwards and I think the outcome is much better than seeing the tail end of people. However, I need to secure it better to my helmet. As this video clip will show it's bouncing around too much.

Meeting at the Trek Store

Tonight we didn't ride but instead met at the Trek store in Kearney Mesa(www.treksandiego.com) for a presentation by Dan Plummer, owner of Wheels on Wheels (http://www.wheelsonwheels.com/index.html). It was a mixture of Radio Contestants, CAF Riders and QMDC supporting staff.

Trek has really opened up their store to support this program and event. Our very first meeting was in this store location to go over the details and hear about the program. Mike Olson, the owner, is all about the bike and making it a life style. To me that speaks volumes about why they are successful.



Dan did a great job talking about bike maintenance, what to carry (very little since he is there for support), and bike handling skills. I didn't realize that he raced a few years back and is also a coach with over 30 years of experience. That's the type of person I can a lot from.

After we all had some time to mingle and chat. This is such a huge program and there are so many people involved that I don't always get the chance to talk to all the participants on Sunday or at SPIN class. It's nice to see people out of their cycling clothes and to hear about the other parts of their lives.

Wed Morning SPIN Class

I always look forward to SPIN class because it's the best workout I can have in the shortest amount of time. Chris the instructor was back. He injured his knee a few weeks back and missed a class or two. As an instructor he provides some great motivation. I'm not sure how he does it but he can talk and scream as we exercise even though he too is performing the workout just as hard as the rest of us. This week I think he took it easy on us for most of the 45 minutes except the last part. During the last session we did 20 second standing big gear and standing sprints alternating back and forth 6 times. That one pushed my heart rate to 90 + percent.

Garage SPIN

This week is an opportunity to recover from 3 weeks of hard riding. The body needs time to repair itself in order to get stronger. However, this doesn't mean that you stop riding. Easy riding helps muscles recover faster. I monitor my heart rate which can be one way to tell how hard you are working. During days of rest or active recovery I keep my heart rate between 60 to 75 percent of my maximum, which is 205 Beats Per Minute (BPM). During tempo or harder efforts I will hover at 80 to 85 percent. So I continue to ride but it's easy or what we call a noodle ride with low to no intensity.

Another part of the equation is resting heart rate. My sitting heart rate is usually 52 PBM. A few weeks ago I put in a lot of mileage, over 300 miles, and noticed my sitting heart rate was at 65 PBM. This tells me I need to back off and rest which is exactly what I'm doing this week.

So yesterday I was in the garage doing my own personal spin class, a little over an hour, which consists of any number of things; standing, sitting, big gear, fast spins, etc., are just some of the things I can do. I have a TV to watch videos, cycling riding and training DVDs, and a fan to keep me cool. You'll notice in the picture that the front end is elevated. Now the muscles think they are climbing something I always need to work on. Also there is a resistance devise that I use to simulate the road. I can also monitor RPMs (Revolutions Per Minute) speed, distance and watts. All are other important factors I record from every ride to see how I'm improving.

Lastly, I'm still a part of the radio contestants. Today on the Scott & BR show they eliminated another person so we are down to 14. The competition is heating up. I'm sure each week more and more will be expected of us which I don't mind. This is an important aspect of what I believe in which is "Finding Ways to Help Others". CAF and XX 1090 are helping and I need to do my part.

CAF Sunday Recovery Ride

Today was all about an easy ride with friends over 40 miles. Before we began there were some announcements and special awards given out to participants for improvement. For the radio team the next immunity was give and it went to Kevin Heil for answering the most questions right. Each person who receives the immunity pump is required to add something to it. Last weeks winner, Carl Gregory, did a great job by painting it red and adding a skull to the top.

I did bring along the helmet cam and also took some pictures before and after our ride. Attached is a picture of me with Mike, the lottery winner from Qualcomm, and myself in the new jersey. We received replacement jerseys today that incorporate the blue and gold theme. Blue in the past indicated we were part of the radio team. Now we are a part of the regular team as well.

I've downloading one video and will post some more as I progress with this blog. I have to work on formating so they can be viewed easy. Also, I will adjust the camera to get better shots. I pointed it too low on my helmet during this ride.



The rest of this week is pretty mellow with SPIN class on Wed and a talk at the Trek store on Thursday evening. I'll get some riding in this week but will keep it to low intensity. My niece is visiting from Ohio and I want to spend as much time as possible with her while she's here.

One last note. A rider from last years contest had a black eye. Below is that shot with a close up. Didn't get the story on how this happened.

Friday and Saturday

Friday is my day off. It's sometimes hard to take a break from riding but it's an important aspect of the process and needed in order to recover.

Saturday I train the Trek people. This week we had a ride up the coast from the top of Torrey to Oceanside and back. I estimate that we had 75 people show up for todays ride. We complete close to 50 miles and are mid way in our preparation for the Tour de Poway Century in the first week of Oct.

A lot of people will ask me why I volunteer with Trek and my answer is because I like helping others learn about cycling. We teach riding skills, nutrition, and provide a group to ride with on a regular basis. We vary the routes but incorporate, as much as possible, portions of the Poway Century ride.

The owner, Mike Olson and general manager, Brent Smith, wanted to promote bikes as a life style. Over the last 2 years this program has grown from 35 people on average to the 75 we have today and each week we have 5 to 15 new people sign up. I'm just proud to be a part of it.

Tomorrow, CAF QMDC ride but we are on our week where we reduce the mileage and intensity. I want to get some pictures and video to post.

Crit (Critirium) Practice & Bike Handling Skills

Tonight we met at a different location than Torrey Pines High School our normal Thursday evening meet place. As the West end of Mira Mesa Blvd in an industrial building area is where collected so that we could ride around a large block without having to stop. The purpose was to work on bike handling skills when in close quarters and at higher speeds.

I brought out my helmet cam in hopes to catch some footage but my batteries went dead before we started. I'll get some shots this weekend along with pictures.

The riding was to work on an important group skill so that you are comfortable when within 6 inches or less of someones wheel. The other element is trust of the person in front of you. Also, how close can you get to someone next to you.

We did many laps working with the various people in the group. About 12 people showed in total. The laps where short and we stopped a few times to discuss what we were practicing.

Lastly we did jumps on our own. Jumps are riding at high pace for 45 seconds and then sprinting for 15 seconds. You then bring it back down to tempo for 45 seconds and then sprint for 15 seconds. It was getting late but I completed 8. I would have liked to have done another set but the sun was hanging low in the ski.

Good group of people.

SPIN Class Every Wed Morning

This is a great way to start the day. We meet at the Sport Club in La Jolla at 7:00 AM. I like to get there early in order to warm up some and get a few more spins under my legs. The room has low lighting in it and the instructors bring some fantastic tunes.

It's not a long class, usually 45 to 50 minutes, but it kicks butt. You really don't have a chance to rest at all. We do hill climbs, sprints and tempo work. After, I always feel like I just spent 2 or 3 hours on the road at the front of the pack pulling the entire time. I park on the street and to get back to my car I have to climb about 4 flights of stairs. At the top, I'm always a bit out of breath.

To me, this is a perfect opportunity to really work hard and get a lot out of the class in a short period of time. It's in the middle of the week so there is plenty of time to recover before our Sunday ride.

It's all about the journey

About 6 weeks ago I took my first steps to be a part of something bigger than myself. I decided to go to the next level and raise funds for the Challenged Athletes Foundation while training for a 600 mile ride from San Fran to San Diego. Once you've had cancer and been thru chemo everything else is easy. Raising $10K and riding more than 200 miles a week is a drop in the bucket. But it's not about the end result, it's all about the what you see and learn along the way.