Just Got Home

I'll update more in the next coming week. Cori and I just got back from spending 10 days in Italy. Great time, but glad to be back.

Before

After

VO2 Max 2nd Test

I had my 2nd VO2 max test today. Can't say that I was motivated at all, and my legs weren't feeling the freshest either after Deer Trail on Saturday. After a Dexa scan, and getting stuck 5 times (ouch!) to get a line in so they could draw lactate levels I was on my way. Highlights of my results from all Test:

Dropped my body fat percentage 3.3 points since February 21st. Weight dropped from 162 to 156.

Increased My VO2 max from 52.2 to 59.3

Max HR dropped from 186 to 181, which most likely reflects that I wasn't rested enough.

Should have Lactate back in 2 weeks.

Deer Trail Race Report

On Saturday I headed out for the Deer Trail Road Race. My team Swift Cycling promotes this race. Our field was full at 90, with a total of 571 riders registered for all categories. The 8:45 start time was a little rough considering it is an hour drive from Denver. Chaz, Ty, Jeremy, Dave, Andrei, Shuka, Tim, and I made the start for our 61 mile Journey. Just as we rolled out, it started raining. Normally I wouldn't mind the rain so much, but it was only 40 degrees out. As I was warming up before the start, it was sleeting. We would eventually get rained on 3 different times, making for a cold/wet first 40 miles. The course was changed a bit do to poor roads on one section so we did a double out and back to Agate and the one out and back down the big roller section. Course Profile. To Agate we had a nice 20+mph tailwind, which became a headwind on the way back. Right before the 2nd turnaround to head back to Agate, there was a small attack and I had bad positioning at the back after being caught behind a crash, so the chase was on. I basically jumped from groups of 5 all the way up until I caught the main pack of 30. This took about 8 miles and I had to close about 5 or 6 gaps in the process. At this point I felt good, but was having to spend to much energy to get back on. After the 3rd turnaround the Main pack was now 60 strong for the ride back to DT in the headwind. Right after the turnaround there was break of 4 that went clear. By the time I could move up enough to see, they had 2+ minutes on us and they were far enough away, I couldn't see what teams were represented. At this time the pace was slowing at we were only making 14mph into the headwind, and no one was organizing a chase. Knowing that if they had more that 3 minutes by the time we hit the rollers, it would be hard to bring them back, Andrei, Jeremy, and I went to the front to get the chase started. Andrei and Jeremy alternated taking pulls and I came through once. We eventually got a couple other teams to start helping and when we make the right hand turn through town, the gap was down to 1 min. Soon as we hit the first roller through the feedzone the pace exploded and the 25 mph crosswind slightly from our tail, started breaking the field up instantly. I was feeling alright at this point, not great, but wasn't having any problems matching the accelerations up the climbs. Right before the last turnaround, we caught 3 of the guys left from the break, leaving one guy solo. After the turnaround, there was an attack on the first hill back and this narrowed the group down to 20. We now had a right to left cross/heading at 25mph. We then caught the last solo rider about 4 miles from the finish. I was sitting sheltered next to the yellow line until 3rd from last hill when there was an attack and I had to move right to pass a few guys who had thrown out the anchor. While I was able to move around, the guy behind me closed the gap on my inside and I was stuck in the wind with no place to hide, with 4 other guys tailing me. This was the mistake that was the end for me. I held on for the next climb, but starting the 2nd to last one, I got dropped with 4 other guys. We worked together to try to get back on, but no luck. They were having a hard time keeping pace, so I gave it an effort on the last climb dropped them and Soloed the last 2 miles finishing in 13th place 1:16 off the winner and 16 seconds ahead of the the group chasing me, with a total time of 2:52:01. I was the first across the line who didn't finish with the main pack. Full results here. Can't say that I wasn't disappointed not making the main group, but I'm taking it in stride. I know I was strong enough, but made a mistake, got caught in the wind, and paid the price. This race was definitely hard, and the weather was the biggest factor, for example, last year I took 6th place with a time of 2:27:56.

Boulder Beer Race

A hard week of training culminated in the Boulder Beer Road Race Sunday. I was feeling pretty tired from the weeks efforts so this was basically prep for the Deer Trail Road Race next weekend. This was 7.4 mile circuit race with 2 big hills each lap, click here for the course Profile. Andrei and Shuka joined me at the start line, so we had 3 Swifties. The race started as normal with nothing of note happening until the 3rd lap when there was an attack up the first hill. I just sat in and let everyone else chase. Andrei and Shuka had great position the whole race sitting around the top 20. At this point I wasn't feeling good, and was already thinking I was going to have a hard time hanging with the main pack as the group went on. I was sitting about 40th on the way back when there was a huge crash. I luckily was able to avoid it because I was sitting so far back, and chased back on within a few seconds. Between laps 3-5 there wasn't really anything happening, which allowed me to drink a lot and eat a powergel and drink and Enervitene Cheer pack which gave me my second wind. I was able to move up some and get in with Andrei and Shuka. The 6th and final lap saw a few attacks on the first hill, with nothing going as it all regrouped on the downhill. Coming down the last downhill, Andrei attacked stringing out the field which allowed me to move down the right side from 35th place to 12th. I was now just waiting for an attack on the last hill. Sure enough a guy from Spine & Sport attacked at the bottom and a Vitamin Cottage guy covered. They had 100 ft gap, but they were a long way from the top so I stayed patient and waited for someone else to bring it back. I ended up hopping on the wheel of 2 guys trying to bridge. By this time we were down to about 15 guys and we caught the 2 leaders just after the crest. I was sitting 5th wheel when a RMRC rider counterattacked on the left side and I hopped on 3rd wheel behind Louisville Cyclery guy in the last 300m and that is how it finished. I tried to come around the LC guy but I was spun out in my 12, I definately needed an 11. He got me by a wheel and I held on for 3rd. I was pretty pumped with this result as I wasn't feeling my best, and It is a definite boost of confidence going into Deer Trail. Shuka finished ~22nd and Andrei 33rd, which was great for the team as we all made the main group and were able to work together helping with positioning. Here are some pics from the race. First 2 pics arn't of my race, but give an idea to the views and course. The last three are. I'm in the orange kit and white helmet.

Bad Kitty

Mountain lion attacks boy on Boulder trail
By Kirk Mitchell
Denver Post Staff Writer

Boulder - Members of a 7-year-old boy's family drove off a mountain lion that attacked him on a trail on Flagstaff Mountain late Saturday.

The boy, who was not identified, was walking last in a single file of eight family members and friends near the Crown Rock trailhead about 6 p.m. when his father turned and saw the lion on him.

The lion seized the child by the head and dragged him toward the woods, family members told Jason Blumen, a supervisor with Pridemark Paramedic Services, at Boulder Community Hospital.

They shouted and struck the lion with rocks and sticks, said Tyler Baskfield, a spokesman for the state Division of Wildlife. "They did everything possible to defend the boy from the lion," Baskfield said. "You've got to fight back with everything you have if you're attacked by a mountain lion."

Authorities said the boy had injuries consistent with a mountain lion attack including claw marks on his leg and puncture wounds on his jaw and head.

"The family showed unbelievable courage and bravery," said Blumen. "It was the family that ultimately scared the animal away, and I am 100 percent sure that they saved his life."

Blumen said the boy, who was later transferred from the Boulder hospital to Children's Hospital in Denver, is doing "remarkably well." Family members, who declined interviews, issued a statement saying he was in stable condition. The family's home town was not available.

Dean Paschall, division manager of visitor environmental services for the city of Boulder, which owns the popular recreation area, said the boy suffered facial lacerations and bite marks on one leg.

"This is something that is extremely unusual," Paschall said. "The mountain lions here are very accustomed to human beings. They don't look at humans as their natural food source."

Claire Solohub of the Division of Wildlife said traps were being set and baited with road kill to catch the lion. Search dogs and officers with guns and flashlights were combing the area. "Whenever you have wild animals and people living together, we can't always control what happens," Solohub said.

Baskfield said the cougar, if found, would be killed in the interest of safety because it's possible it would strike again.

"The mountain lion may have been confused and thought the boy was prey because of his size," he added.

Baskfield said authorities are considering restricting access to trails on Flagstaff Mountain until the mountain lion is found.

Boulder resident Chuck Corwin, who frequently hikes in the area, said he has never seen a mountain lion there, but the animals have had so much interaction with people that they're not afraid of them.

"It's going to happen every once in a while unless you kill every mountain lion in the state," Corwin said of Saturday's attack.

Although cougar attacks are rare, mountain lions have killed people in Colorado - three in the past 15 years.

There are an estimated 5,000 big cats in Colorado. Males can grow to more than 8 feet long from nose to tail and weigh up to 150 pounds.

Pledge of Allegiance

My friend Emina Kadric went through her naturalization ceremony yesterday. She sent me the following pictures. We joked about all the national history she had to learn that I had forgotten. I believe most Americans take for granted their freedom and liberty, but seeing how happy Emina was, made me realize how great we have it. I'm extremely happy for her, because it is no small feat, and she can now enjoy the same priviliages I was born with.

Oredigger Classic Part 2

Well my time put me in 24th for the Hill Climb. I'm coming to the realization that climbing isn't my stregnth. Danielson did it in 16:02 (new record) 2 minutes faster than anyone else. Next was the Coors Tech Center Crit. It is a 1.6 mile loop with a few sweeping turns and two that were 90 degrees. It also has a 150-200 ft climb each lap and the finish line is at the top. When I got to the race, I found out that they weren't running it as an omnium, so no overall points. Anyway the race started fast as always and I stayed in the top 20 most of the race. I didn't have any teamates so I planned to just sit in the whole race. Each time up the climb guys were getting spit out the back. I spinned up it in my small ring to try and save my legs for the last couple laps, while others were grinding out there big ring. I felt good the first couple laps and we were down to a group of 30. There was a small break of 4 that got off the front after a prime, but they weren't organized, so I just sat in. 2 laps later we were all back together with 3 to go. On this lap a guy attacked hard up the hill and had a good gap, it took us a lap to chase him down. At this point it was single file for the top 15 guys. Setting up the last lap Spine & Sports team moved 4 guys to the front for a leadout. I hopped in 7th wheel. I was feeling pretty good, but was trying to stay patient. S&S started their leadout way too early and 200 meters before the climb there was only 2 guys left so they slowed and a second leadout came in on my inside, boxing me in. Not much I could do at this point, but wait for things to break up so I could move around. I hit the climb in ~15th place and hammered in my big to the top. I rolled through 8th. This course suited me well. I was pretty happy with this result. I had a hard week of training, and this was a C race for me. Next race for me will be in 2 weeks, as I'm trying to get in some good training hours for Deer Trail.

Props to James for his strong finish in the HC, smoked me.

Oredigger Classic Part 1

Today was the first stage of the Oredigger Classic. It was a hill climb up Lookout Mtn. Lookout is roughly 4.1 miles long with ~1500 ft of climbing. I got there about an hour before my start time and rolled up to the registration booth to get my number. The guy in front of me was all decked out in a Discovery kit at which point I noticed it was Tom Danielson. I guess he was wanting to add another hill climb record to his resume. I think the record is somewhere around 16 minutes. I preregistered so that I would have ample time to warm-up, however, it still took 20+ minutes to get my number. This cut my warm-up down to 12 minutes. Since I didn't get a good warm-up, I took it easy at the start, and finished strong. My goal for this season was to do this climb sub 23 minutes since 25:25 was my personal best last year (not good). I think my time was 23:07. I think this will get me into the top 20. I was pretty happy with this time since it is ~2:20 off my time last year and this was only the second time I've ridden it this season. Since most or our races are either crits or rolling in the early season, I haven't focused on climbing at all, so this was a pleasent suprise. I also picked up my Zipps yesterday, with these on my bike I feel fast, even if I'm not.

"City of Syrup"

Final two pharmacists sentenced in 'syrup' case
For filling phony prescriptions, they get prison terms of 10 and 12 years

By MELANIE MARKLEY
Copyright 2006 Houston Chronicle

The final two of six Houston pharmacists convicted in October of conspiring to fill fake prescriptions for painkillers and codeine-laced cough syrup were handed prison sentences Wednesday.

John David Wiley III, 41, and Anthony Dwayne Essett, 39, were among the six pharmacists convicted of dispensing 2,500 gallons of promethazine with codeine, a highly addictive cough suppressant known on the street by such names as syrup, lean, purple and drank.

The trial helped illustrate why Houston became known as the "City of Syrup" among some members of America's rap culture. The drug's popularity even gave rise to a distinctive, Houston-bred style of rap music.

The six pharmacists also were found guilty of money laundering and filling phony prescriptions for 1.7 million pills of hydrocodone, a synthetic narcotic widely known by the brand name Vicodin.

They also were convicted of conspiracy to illegally dispense the drugs.

Wiley and Essett are co-owners of I-10 East Pharmaceutical Services.

U.S. District Judge David Hittner sentenced Wiley to 10 years in prison. Essett received a sentence of 12 years and seven months, and was fined $312,000.

The four other pharmacists convicted in the trial were sentenced earlier.

Otukayode Adeleke Otufale, owner of Med Stop Pharmacy on Hillcroft, was sentenced to 10 years.

Isaac Simeon Achobe, owner of American Choice Pharmacy on West Bellfort, received a 63-month term and was fined $5,000.

Chicha Kazembe Combs and Andre Dion Brown, co-owners of Mason Road Pharmacy in Katy, were each sentenced to 10 years.

According to testimony, the six pharmacists knowingly accepted fake prescriptions from Dr. Callie Hall Herpin, who pleaded guilty and testified for the prosecution.

Also named in the conspiracy were Etta Mae Williams, 47, Karen B. Williams, 40, Darryl Armstrong, 41, Paul Henry, 40, Omar Fahie, 24, Eric Craft, 38, and Will Bailey III, 36.

The remaining eight defendants are scheduled to be sentenced later this year.

Koppenberg

Koppenberg

Well I was hoping for wind to help break the pack up today, because the road was in such good shape, and I got more than I asked for (30+mph). Large field of 105 made the early start. Started on first row followed Matt, Jeremy, and Ty's wheel the first lap. They kept us in good position good position going into the climb (17% grade). I felt good first 2 laps. By the start of the 3rd lap we were down to 25. I was sitting towards the back of this pack and figured I better mover up prior to the next climb and ~5 guys were getting dropped each time up. I shot forward about 200 meters before the climb straight into the head wind (big mistake). Worked hard over the climb sitting 3rd. I sat up with a guy from 5280 to recover as a guy on our left attacked about where the finish line was. I was smoked at this point (HR 188) as a couple of other guys started chasing I just couldn't hold a wheel in the 30+ mph cross/head wind. I chased and got back on thanks to 40+ mph decent heading down marshall road. I caught the pack about 500m before we hit the gravel again. At this point we were single file and the guy in front of me opened up a gap, and that was it. We chased, but got no love from the headwind. finished up 21st with the winners in sight. Finished 1:46 off the winner with a time of 49:09. Made a couple of mistakes on the 3rd lap that cost me. Learned alot and had fun. Ty had an awesome race and rolled in 18th 30 seconds in front of me. He looked strong. I think he has been doing secret ninja training in his basement at night, because he says he hasn't been riding. It was nice to have a teamate to work with most of the race. Thanks Jeremy G. as well for helping close a gap on the 1st lap so I didn't have to.

UNC Crit

My second race of the year. I was just hoping to keep it upright. Legs felt tired and tight today after the field test on friday. My race didn't go exactly as planned, but learned a lot. I could have sat in all day, but Ft. Lewis College had 9 guys in the field of 60 and were attacking every lap, until something stuck. I bridged to the third solo attack hoping to get a break started. I was afraid I was going to miss the winning move. Unfortunately a 3rd guy tried to bridge and basically drug the pack back up to us. I thought if we got caught, I would be able to sit in and recover, but FLC counter attacked as soon as we were caught and with only 20 guys all strung out, there was no place to hide. I chased solo for a lap and got back on, then they called a prime and I was out the back again. Probably should have sat in. Ended up finishing 20-25th/60.

Power Tap

Got my new toy thursday night. Here are my results from my first Field Test. I went out way too hard on the first interval, and totally screwed the second one up. On the second one I rode the first 2 minutes in my small ring, until I realized my watts were low, and then proceeded to do an extra minute in my confusion. Oh well, I guess it is a starting point.

Field Test Results for Mar 24 2006

Conditions
Course : Cycling (Road)
Terrain : Flat
Wind : Breezy (10-15 mph)
Humidity : 0.46
Temperature: Cool (40-60 F)
Weight : 157.5lbs

Interval 1
Elapsed Time : 00:08:09
Distance : 3.05Miles
Average BPM : 169
Average Power : 307
Maximum BPM : 179
Maximum Power : 894
Average Cadence : 90
Perceived Exertion: 9 - very difficult


Interval 2
Elapsed Time : 00:09:01
Distance : 3.34Miles
Average BPM : 171
Average Power : 277
Maximum BPM : 181
Maximum Power : 630
Average Cadence : 90
Perceived Exertion: 9 - very difficult

Ninja Training

Clint sent me this site check it out. Make sure your speakers are on.

Ninja

CU Crit - A Display of Mastery Level Bike Handling (NOT)

First race of the year. Started out mid pack and worked my way up to the top 20 after a few laps, and basically stayed there. The course, while being easy to navigate, wasn't technical enough to string out the pack except on Prime Laps. If every race was as sketchy as this one was, I don't know if I would do another crit. Chaz and I were following each others wheel until about 4 laps to go and I started to move up. The pack was getting strung out and things were starting to set up great. I felt great as well, until the 3-4 guys on the front decided to sit up on the back stretch going into a headwind. I guess nobody wanted to drive the pace into the wind. I was sitting about 15th, when 4 guys slingshotted down the inside corner when the pack slowed. They ended up trying to pass in the gutter going into the corner and 1 guy about a bike length ahead and to the inside of me touched wheels. I saw it coming, but couldn't avoid it. He then swerved and laid it down in the middle of the pack, I was the 3rd guy to go down. I basically ran over the 2 guys in front of me, only my right elbow (small scratch) and right side of my back touched the ground. Bike - had to take it to the shop to get both wheels trued and my derailer hanger straitened. Happy I'm fine and bike is fine as well, but still sucks working to stay at the front to avoid crashes and get taken out because of passing in the gutter. Check out JFB's post for pics. In the pic on the right I'm on the left side of the group in orange with a red helmet. My teamate Chaz is tucked in behind my wheel.

They Forgot the Zero

In anticipation of the 10-20 inches of snow Vail was going to get, Steve, Ty, and I made an emergency ski trip to Vail Sunday. We wanted to make first tracks, so I got up at 4:45 am and the Ty and I met Steve in Morrison at 6am and we were in Vail by 7:30 am. The lifts don't even open until 8:30. We were so pumped until we got the snow report and they got a huge dump of 1 new inch. I though Ty was BSing me. I was ready to kick the weatherman's ass. Anyway, we were the first ones on the lift and went straight back to Blue Sky which they opened up an hour early. We skied the first hour by ourselves, I mean we were the only ones on the lift, didn't even see anyone for an hour. It was awesome, I felt as if I owned the resort.

Steve (master of facial expressions)













Ty













Me

Ty took this last pic right before I jumped off Lover's Leap. It was about a 6-8 ft drop (nothing to big before bike season).

Small Town

Saturday, Ty and I hooked up with Krist T. ,a friend from back home, at Breck. He was out with some buddies he went to West Point with. I hadn't seen him in over 5 years. While I enjoyed relatively no responsibility through college, he made 2 trips to Iraq and Afghanistan. Glad he's back in the U.S. We spent time catching up on the lift rides and he offered some advice for Cori and I's upcoming trip to Italy. We eventually made it up to the Imperial Express. This is the highest lift in North America, taking you to the top of Peak 8 at 12,840 feet above sea level. At the top Ty and hiked across to Art's Bowl, and I skied the steepest run I've done so far ~45+ degrees through two rock outcroppings. As Ty, Steve and I like to say the Penalty for Failure on that run would have been severe. (Cori and Mom ignore the previous sentence) Great Day all around. There is just something about a connection you have with someone when you are from a small town.

Tristan Prettyman and Ben Taylor

Cori, Theresa, and I saw Tristan Prettyman play at the Bluebird about a week ago. She has been described as the female Jack Johnson. Great performance in a small setting. Ben Taylor (son of James Taylor and Carly Simon) opended up for her. You can definately her James through Ben. My favorite song of Tristan's is Smoke and of Ben's is Digest. Check'em out.

Swift 4s Ride

Yesterday I rode with Dan and Taylor in Boulder. A little chilly. All in all 40 miles in 2:45 with 4000 ft of climbing.

Today the Swift 4s got together. Pacelines and leadouts/sprinting were the flavor of the day. About 4 or 5 all out efforts of 2-3 miles (max HR today = 189). The weather was fantastic 60+ degrees and 5mph wind. Dan and Daniel joined us as well. Looking forward to the upcoming season.