Patapsco 100 Race This Weekend!

The Inaugural Patapsco 100 is this coming Sunday July 7th, 2013! I will be posting a Garmin Live Track to Facebook and Twitter during the event so Log In to catch up on the action!

Spring 2011: "That Feeling" and a Comeback

I had a great winter. I had the equipment I needed, new mountain bike terrain to explore, some riding partners when I needed company, and an excitement I haven't had in years. I left a band which gave me free evenings for rides and was looking forward to my season opening at Michaux Maximus, my favorite mountain bike series. On April 13th I got home from work and went to do my hill workout on the road bike. I just wasn't into it. It had rained the past few days which cancelled my normal MTB workout, but I still didn't want to train inside. Winter was over and I needed to harden up. I wasn't tired or rushed for time, but I still put my light on my bike for some reason to be safe just in case. Hindsight can be 20/20; have you ever had "that feeling" that you should be doing something else? Why didn't I want to be out doing what I love to do? I was about to get the answer. 30 minutes into my ride going down a steep hill I was coasting at about 40 mph when all of the sudden I see a tan blur under the guardrail... what is it.. a groundhog? ...Then its all slow motion... a THUD... chain-slap... my front wheel... the yellow lines coming closer... the texture of the gravel fast approaching... and FLASH! I hear plastic and metal scraping against the road and feel the heat buildup on my left side as I slowly grind to a stop. I lay on the road and look in front of me and see my house key, a five dollar bill, and an orange Nature Valley bar in a baggie laying on the street. I sit up, take my Oakleys off and get to the side of the road to inventory the damage. I have a broken helmet, ripped leg warmers and shorts, but the bike looks fine. Then I realize this isn't good... my spring glove is almost entirely gone on my left hand and I can see the bones and tendons of my fingers and knuckles... It all happened so fast. Early the next morning leaving surgery I still can't get "that feeling" out of my head. Sometimes you should listen to your instinct.

I am six weeks out now and working hard on my recovery; instead of training stress scores and intensity factors I am measuring degrees of bend and motion. Its time to plan a comeback. Like most athletes I have had my share of injuries and setbacks. There is a time to let go of things that could have been, and get busy on what is going to happen. Sometimes training seems too routine and boring; the same trails and roads, schedules, intervals, maintenance... now its all I can think about. A little time away can give you focus and drive that is incomparable. I'm still a way out, but can't wait to ride out of a parking area, hit start on my Garmin, play on my iPod, and open the rear shock for some good times!

2011 Training Begins!

Its been a long time since I have had a post, but I have been very busy getting things set up and together for 2011. This is the time of year when you can really make a difference in the next season if you get started. My last race was the Michaux Of Teaberry; ever since I have been Re-Tooling my training and equipment for the following season. Since 2005 i have been racing Cross in my off season, but I have been very unsuccessful with my following year preparation and decided to spend more time on the MTB so I can get back some bike strength. Cross has exploded in popularity for good reason with a lot of quality events in the Mid Atlantic, and National Class racing almost every weekend within 2 hours of Baltimore. Now the majority of athletes in the Elite fields have a Cross focus which is new to racing in the USA for regional athletes. I definitely think its great for the sport!

My new training plan started Thursday and the first 3 days of my new plan have me in the Hurt Locker! Very fun and exciting, but I have a LOT of work to do. I plan on focusing on Endurance MTB racing for 2011 with the Michaux Series, some NUE racing, and the Marathon National Championship in Bend, OR as my goals. I really have enjoyed the past year looking for something new so I hope to make the best of it. For everyone reading now is the time to write your season goal on your calendar. It should start TODAY; even if you aren't going to be able to train in earnest get the wheels rolling. 2011 will be here before you know it and when that opening race gun goes off you will be ready!

Speaking of being ready I will be creating a new Training Blog with training tips and workout ideas for 2011. I will also be holding an Endurance MTB training camp Spring 2011 with some National Stars and Equipment Experts focusing on Power Training, Nutrition, Race Tactics, Technique, Equipment, and Fitting. I will post the details soon with an announcement in the next few weeks! Thanks for reading and get ready for an excellent 2011!

Thats The Way The Cupcake Crumbles...

One week after officially opening my racing season with an XTERRA humbling, I headed up to the 2010 Michaux Maximus Endurance MTB Race in the mountains north of Gettysburg, PA. Jes Stith of Gettysburg Bicycle and the Michaux Productions crew put on an amazing 3 race series considered one of the most challenging in the USA. This year's race definitely did not disappoint!

With summer racing weather conditions and sporting a new Specialized Epic 29er bicycle and Gettysburg Bicycle colors I was really excited to get started. Mary and I had one of the worst weeks imaginable after returning home from Vegas; we had to say goodbye to our friend and dog Tyler. Mary had him since he was a pup at the pound, and I had the pleasure of being with him since 2001. I wanted to have a nice day on the bike and get out in the woods and get feeling better knowing that Ty was in a better place.

With our snowy winter I didn't spend any time on the MTB, but this new machine made my riding the best it could be. When I ride my MX bike, a KTM 450 SX-F I feel like I am not able to use its potential; I feel the same way when I am riding my new bike! After a good start (for me) I settled into a good pace and tried to enjoy the terrain. Things were going pretty well, and I was feeling like I could hold my current tempo for the duration of the race. The hard thing to do with an event like this is to know when to exert yourself. With the demands of rocky, rooty, sometimes swampy terrain there is always an opportunity to put too much effort into a section and pay for it later. There are times when I will get off and walk a climb, or a log or rock section to keep my exertion level more even. Michaux is notorious for amazingly technical, exciting, and demanding sections of rock gardens and singletrack, then sections of fire roads and climbs that allow you to recover and work on your nutrition. I was trying my best to stay on my schedule of 1 gel every 20-30 minutes; and drinking my hydration sports drink. This worked great for the first 18 miles!

Going up a climb getting to the aid station at mile 20 I started getting cramps in my thighs! It was humid in the mid 80's, and the week of stress and heat was starting to take its toll. Luckily when I came through for water my friends were running the feed zone. Suddenly I hear "look at Chris representing the Cupcakes!" There is a friendly competition between the Michaux/Gettysburg Crew and the Shenandoah Bike Co. in Harrisonburg, VA over who has the best riding. Gettysburg riders are referred to as Cupcakes... I have never been a part of either being like Switzerland remaining neutral between the 2 riding destinations and formerly considering Frederick/Gambrill as my home turf. Now I was a Cupcake! Jake grabbed my bottle and filled it, and with a few snickers bites I was on my way to the 2nd part of the course.

I was not familiar with the 2nd half of the race having missed the pre ride the week prior being out of town. Riding mile after mile of awesome terrain listening to a playlist of Jeff Healey, Metallica, Rob Zombie, Coldplay, and Jack Johnson I felt like there was no other place I would want to be. On a particularly secluded ridge trail I began to feel much better about losing my friend a few days back. Coldplay was playing:

All Winter

We got carried

Oh way over on the rooftops

Lets get married

All Summer we just hurried

So come over

Just be patient and don't worry

And don't worry

All of the sudden I felt much better. I was out doing what I loved on a great day, pushing myself and getting back to feeling like an athlete again. That lasted a few more miles...

Before the race I had decided that I could use the aid stations for my needs and started the day with a 70 ounce pack and a 24 oz. waterbottle. I thought there was a water station every 10 miles (my mistake..), but at mile 24 I finished my pack. After a few more minutes I had no water left in my bottle either, but figured I would refuel soon. Then the fear began to set in... I thought I was headed towards a very demanding 3 Mile Trail without water! 3 Mile Trail is famous... it has been the unravelling of many racers myself included because of its location in the race, and its physical and technical demands. Every fire road I climbed I was fearing the left turn into the pain. I started having more dehydration symptoms, but still managed to push on. Finally I looked and my computer said 34 miles and suddenly I realized I approaching Rt 233 which meant only 1 long climb left! I passed 2 racers and descended and crossed the road and by that time gave up on water at the last stop. It was just then when I started to get a puncture in my front tire.... As the Stan's solution shot out I started hoping it would seal... SEAL...SEAL.. SEAL! With about 10 pounds of pressure it finally stopped.... now I had a choice... stop and change it and lose the last 3 or 4 positions I had gained, or risk it? I decided to keep it going...

After 4 hours and 38 minutes of fun, cramps, emotions, rain, rocks, and mud I crossed the finish in 9th place. Thats the way this Cupcake crumbled....

I rode back to my car hearing Coldplay again:

No I don't wanna battle from beginning to end

I don't wanna cycle

Recycle revenge

I don't wanna follow

Death and all of His Friends

There is something about pushing past your limits that is cleansing; a trial by fire.... my crucible was the Michaux Maximus. I feel different now, and stronger in ways I can't explain. I hope to continue this new energy from now on. Its time to get out in the weather and enjoy... if you haven't competed yet this season get out as soon as you can. Adventure is right outside your door, all you have to do is let it find you.... thanks for reading!

There I Go... Turn The Page...

My 2010 season officially opened at the XTERRA West Championship in Las Vegas, Nevada on April 25th. After the worst winter in my lifetime here in Maryland with record snowfall, I was apprehensive about my form entering a new season a a Professional. 2009 was my worst year ever for racing only competing four times, and breaking my collarbone on the last day of August and missing my 2009 goal race Ironman Arizona. I had finally decided to get back to racing shorter distance events, and building back my intensity. Needless to day the winter was not very helpful!

The 2010 Las Vegas venue was one of the nicest I have ever seen at the Loews Resort 15 miles outside of the city. During my pre ride of the bike course I realized it was going to be HOT! The course was mostly hilly, sandy double track with a few fun sections of trail by the water. Unfortunately the swim course was closed to competitors which turned out to be my downfall. I had done one swim in my wetsuit since my injury which was really not smart on my part, and during the race I had some problems with spasms. I ended up having to take it very easy and my day was basically over before it really began. I did have an OK bike split, but by the end I was definitely not motivated. I had Metallica's cover of Turn The Page playing over and over in my head as I rode down the dusty, sandy trails. The run was uneventful, and I was poised to finish my opener on a low note. Then, while running across the ridge nearing the finish I had the best view of the lake and surrounding mountains under blue skies. Suddenly my thoughts drifted to better days ahead, and started hearing Colin Hay's Beautiful World playing in my head:

My my my its a beautiful world

I like swimming in the sea

I like to go out beyond the white breakers

Where a man can still be free

Or a woman if you are one

I like swimming in the sea...

After the event was over, and I thought about it a while I started to come up with a plan. The main way I deal with a disappointing finish is to map out a way to overcome my challenges. First I have to get my shoulder straight, then I have to spend more time on my MTB and trail running. Specificity is very important when it comes to XTERRA and MTB racing. The other thing I have learned is to put the race behind you; if you worry about a bad day all it will do is get in the way of your progress toward your season goals. Every athlete has bad days, and the key to being successful is to analyze what happened and come up with a plan and learn from your challenges. Most of the time the stresses of a bad day aren't from yourself at all, but of expectations of others. It is very easy to feel like you let someone down; your sponsors, your spouse and family, your friends... the truth is that the bad days actually make those good days that much better. Racing is a very personal thing, and if you try to remember the reasons you compete in the first place it usually makes it easier to move on. For now I will just remember that if racing was easy it wouldn't be exciting. There is always something to work on, improve, or sustain. I will just remember the experience and hope I can have better days ahead:

...And you don't feel much like ridin'

You just wish the trip was through

Here I am, on the road again,

There I am, up on the stage

There I go, playin' star again,

There I go, Turn The Page

Thanks for reading and I hope the 2010 season has started well for you! Thanks for reading!

Those Are The Breaks Duke...

After 90 minutes of a good ride on the last day of August I was distracted; my mind wasn't in the game.... I was caught up in a world far away from the moment. After all of these years riding 2 wheeled vehicles I rarely realize the speed I am traveling. One lapse in concentration and I am seeing the ground... the sky.... the ground.... etc. At first I didn't want to let it in, but after a few minutes I knew I had broken my clavicle and at least a sprained wrist. Its a common injury with cyclists, and my 3rd time; but it is never something you are ready for. After my last break and no medical treatment except an Xray, I decided to skip the doctors and just get on with the recovery and try to get back to Ironman training. The bike would be no problem with indoor training, but running and swimming would be a challenge. Two weeks without running and four without swimming would be hard to recover from. At the end of September my Ironman race in November started to look like a problem. Injuries are part of being an athlete whether its a broken bone, a muscle tear, or an overuse injury. I am lucky to be resilient when it comes to training stress, but I do get injured from time to time. The key to putting it in your past is accepting the injury, accessing the situation, and planning how to come back to your form quickly and safely. This time I decided I would do one of my favorite races and see how I would hold up before I decided the end of my season: the Brierman 50 Half Lite Triathlon in Frederick, MD.

One of my friends was doing his first race back after an injury and a long recovery which made the day much more fun. Luckily for me he didn't mind me swimming behind him for almost the whole time which made my first obstacle much better! Getting out of the water and onto the bike I knew that I had to do all I could to have a good bike split. This race is not your typical 1/2 IM, it is HILLY! In fact you cross the Appalachian Trail a few times and you are almost always going up or down. Glancing at your speed usually shows something like this: .... 28....34....12....4....26... 40.... 4... 6.... There are a few times when I was spinning out in my aero position with a 53x11 so that is not your regular bike leg! Luckily for me I was having a good day; and at the end of the first lap there were times when I could see the pace car and the leader ahead. That was all I needed to keep the pressure on. I was making time up on the climbs, but where I would really close was the descents. I was probably climbing 1 or 2 mph faster, but on the descents it was probably closer to 7-8 mph difference which I didn't want to lose. I knew the leader was a gifted athlete and runner so I had to make my move on the bike. With about 5 miles to go up a steep hill I finally moved into the lead and kept my momentum going. A few more technical sections and I was finishing the bike leg. When I left T2 Mary was giving me some great encouragement, "... you are first and 2nd place isn't in transition yet..." Running up the path I heard, "He is just coming into Transition...GO!" I had never led a road Triathlon before and was doing my best to push the pace. This run was demanding as well so I tried to keep that in my mind. I kept repeating one of my favorite song lyrics in my head, "... Goodbye everybody... don't come find me 'cause I want to disappear..." What a difference a month makes! I was laying on the ground August 31st, and now I am leading one of my favorite races! I passed a house with a dog in the yard which was great because I could hear how far ahead I was. When I heard the dog start barking I looked at my watch... 15 seconds... just keep pushing maybe he will slow down. I hoped to lead until the turnaround, but after being caught on a descent I started to feel the limit. My legs just wouldn't go fast enough on the downhill. I started to lose contact. Trying to keep it together I just kept my focus; although I was passed I was having one of my best runs ever... I wasn't fading. On my way back into the park I was happy. I wasn't going to win, but I was finally finding some strength in my racing again. After all the stress of the year, the setbacks and disappointments; I was feeling what I love to feel: I am an Athlete. I am performing and have no limits... This is where I love to be!

After a long day I was happy with my second overall, but my body was telling a different story. I was definitely feeling my injury and lack of preparation. The bike was one of my best, but I have a long way to go to feel good again. It is time to call it a season. I will work very hard in the pool and the gym over the winter so I can have a successful 2010. So many times I have chased my dreams for good results regardless of my actual fitness. An athlete has to be stubborn, tough, and determined; but being smart and realistic about goals and achievements is also very important. In a year when I raced less than I have in 17 years, it is still nice to move on. Bringing the season to a close means you can begin to plan your next season and goals; What could be better than a fresh start? One of the greatest things about competition is that it is always there when you are ready. All you have to do is decide when and where you want to go, and the starting line will be waiting. How many things in life are like that?

You Say You Want Diamonds On A Ring Of Gold...

Race number two of the season is in the history books, and I am still trying to find that elusive form that I have been working on all season. Saturday July 11th was the 2009 Diamond In The Rough Triathlon in Perryville, MD. Leading up to the race I have had a few rough weeks. An injury and a sickness from XTERRA East kept me off the bike for a week, and both have been nagging me enough to cause a few problems here and there. I woke up Friday with some issues that turned out to be related to my fall earlier this year. How come these things crop up right when you REALLY don't need them? I can train through things, but a good performance usually requires good health!Tthat being said I decided to give it my best shot.

the Swim: Oh.... the swim.... my new bane of existence! I used to train for 1/2 an hour 2-3 days a week and was always happy in the water; now I spend 3 days for an hour with structure and can't seem to put together a good race! Just a little humor first, if you ever have to use the restroom before a race, don't count on just going in the water! When I jumped in off the dock into the water there was 30 seconds until the start.... I don't know about you; but I need a little more time than that, and less than the 400 other people floating and bumping around me! Sooo... I started out OK, but realized that my back kept me from rotating properly to breathe to the left which is my stronger side, and I couldn't pick my head up to sight without a spasm....NICE. I tried to stay with as many people as I could so I didn't have to look. I just never felt like I could get going and was already thinking of the bike by the time I got back to the dock.

T1: I have to start riding without gloves or something, this is getting ridiculous. Do I really have to spend 1:51 in transition? What am I doing putting gas in my car? I have heard of staying calm, but this is taking it too far.

Bike: This is my favorite course. From the moment I get on the bike I love it. this year I went in the 2nd wave and there were way more people on the road (that combined with a swim that was more like a float in the current by me!). I was very impressed with everyone out there because the course is demanding. It is hilly, twisty, and actually a little scary for someone that isn't very confident in their aero position. I left the aero helmet in the car because of my back problem, but rode my disc and trispoke wheels. It seemed pretty windy out on the loop and I usually do better when the riding gets tougher. My top speed on my GPS was 49.8 mph and judging from how it felt I think it couldn't have been far off. My legs were OK, but my HR never got very high which was actually a good thing. I never seemed to lose too much momentum. I did pass 3 cars on the left on the loop which was new to me; one seemed to be following a racer they knew; but 2 wouldn't go around other competitors. I wonder what they thought when there was no one coming the other direction, but decided to sit right behind a racer trying their hardest to let them by? It had to be funny to have someone on a bike come by and quickly go out of sight... we have to get our revenge sometime right?

One funny thing happened when I passed someone about 3 miles from the finish. I usually race the bike leg with my earplugs in because of wind noise in my helmet, and it keeps me focused and in race mode. I usually leave them in T2, but one fell out on the loop. I shifted to the small ring to go up a climb and dropped my chain. I was still going fairly fast when someone came up along side of me. I pedaled the chain back on and took off. The other racer began to sprint next to me and tell me how I was supposed to slow down until he passed me... I didn't want to tell him that the 30 year old group had left 5 minutes earlier, I didn't want to break his spirit so I just kept going. People are funny in races sometimes! I was definitely wishing I had my earplugs in so at least he would have been muffled a little!

Run: After a good T2 I set out on the run. This race is good for me because of the demanding bike loop and climbing, and the run is only 5 miles. Its out and back so you can see where you are in the race. Surprisingly I was feeling very good on the run. Again it was tough to know where I was because of leaving in the 2nd wave. Maybe this was a good thing because I passed a lot of runners; that almost never happens! At the turnaround I thought I was going to hold my position, but about 1.5 miles out I was passed by someone; I raised my pace, but couldn't stay with him. I finished and was very happy to have that one behind me!

After the race and talking to my friends MJ and Mark I realized that it wasn't just me suffering in the swim; the winds and the chop definitely took its toll on all of the racers. That brings me to a good point: Its funny with athletes because we tend to feel that all of the problems or obstacles that happen to us are unique. We feel like we are the only ones with these adversities, and that everyone else out there is having a perfect day.... this isn't true! EVERYONE has something that is bothering them whether its physical, mental, mechanical, or even mythical! When you hear the stories after a race about how "this year isn't good", or "I could have had a great day, but..."; or "I wish I had felt like I did when..." try to tune them out. After a race everyone has things that could have gone better! Its a natural reaction, but when you are racing you have to forget anything negative. If you focus on the fact that you had a bad swim, or you have a sore back and neck, or you just can't seem to push you are DEFINITELY going to have a bad day. There are some tricks to use that are worth experimenting with, Some racers use a mantra such as "go, go, go", or "venga, venga, venga" for old TDF fans. I tend to focus on a line of music, or a lyric. In this race I used AC/DC's "Runaway Train... running right off the track". Something to take your mind off the problems and the pain, and get on with the job at hand. So much of racing is attitude, and a good performance is just as much mental as it is physical. Try to have something whether it is a song, a lyric, a sound, a color, whatever it is to keep you thinking positive.

All in all I had a good race and enjoyed it again. I like to try to pick out the good things about a race as well as the things I need to work on. I had to settle for the 2nd bike split, but I also negative split the run which is new for me. I suffered in the swim, but I have never been as comfortable at speed on the bike which means the best races this year are yet to come. I was never thirsty or hungry so I did my nutrition right as well. Although I finished 14th overall, I have another chance to have a better race in a few weeks; that is what I love about racing... the best is always yet to come! Thanks for reading...