Starting anew!
I’m on the couch, with my winter tights on, watching Stage One of the Tour Down Under, getting excited about the eventual coming of spring. While we have sunshine here at 7,522 feet, clouds are building and snow is on the way. It’s January. What do you expect?
I’m starting to receive invitations to all of the great summer rides: Ride the Rockies, Elephant Rock, Copper Triangle. I also have a new ride. After crushing my frame last year, a horrible roof-rack related incident, I picked up a frame at VeloSwap in October. SportsGarage hung my Dura-Ace 9000 parts on it and I’m ready to ride . . . when the weather is. I have plenty of warm clothing, so that should be today.
Meanwhile, I’m starting to ramp up my training. The CrossFit Open registration opened last week. I intend to participate. It is great for both building strength and stamina, as well as fulfilling me need to compete. I have been hurt doing CrossFit, but nothing worse than putting equal intensity into my riding.
I have a buddy who decries CrossFit, stating it’s dangerous and that you will suffer a serious injury doing it. That is not my experience over the last five years. My posture has improved, my knees feel better, my shoulders feel better, when I ride hard, I recover faster than I used to, and when I crash, and I do occasionally crash, the injuries are not as bad. While your results may very, I’ve had great trainers with a focus on form and technique. The folks at CrossFit Estes Park have been fantastic. By the way, it seems to work for Evelyn Stevens.
While I acknowledge that CrossFit is not for everyone, neither is P90X, mixed martial arts, self-coaching or, for that matter, beer. Not everyone who drinks beer developed a problem. I do. Just because I have a problem with beer does not mean I will bash beer, in general. I just won’t drink. If you have a bad coach, in any discipline, you will likely get hurt. If you have a good coach, you will be built up slowly and taught good technique and form and you won’t get hurt. Pretty simple.
Well, the historic September floods in Colorado have severely limited the riding opportunities around Northern Colorado. The Big Thompson Canyon between Estes Park and Loveland is closed to cyclists. Much of the pavement from Drake in the canyon to Glen Haven is still missing. Even the Peak to Peak Highway has signs state “Ride at your own risk” for cyclists. It’s a sad state. It could be a year or more before the canyons are back to normal. Hopefully, with the rebuilding, some routes might be better.
In Colorado, the law states that whenever a road is rebuilt, it is required to have a wider, rider-friendly shoulder. This is something that would never have happened in much of the foothills without the disaster. Neither money nor political will was evident in improving the roads to be bike-friendly. Ironically, the very thing that mountain folk dislike about cyclists, getting in their way, could be remedied by the improvements.
Much of the Peak to Peak Highway in Larimer County, and most of the North St. Vrain Canyon, aka US 36, were without shoulders, putting riders into the lane of traffic. While perfectly legal, drivers often took exception to the relatively slow pace of cyclists, especially when traffic was heavy in both directions. A legitimate shoulder should help. I hold out hope.
Meanwhile, I’m off to my first outdoor ride of the year on the new steed. I hope you have the chance to do the same.
Have fun, be safe. I’m going riding.
The volunteers and staff of the 2013 Ride the Rockies in Salida. May we see you all again soon!
Taking a turn
So, got this new gig a few month back. I am a counselor tech at a 28-day rehab. It’s entertaining. Some guys come in shaking like jello in an earthquake. Some seem to be in relatively good shape. All are damaged to some degree. My job is to help them take steps in a new direction. Ironically, it’s a new direction for me, as well.
I get guys who are, generally, only about seven to 10 days off of what ever substance they have been abusing and try to introduce them to a new way to release endorphins and dopamine. The guys are required to get in at least 15 minutes of any exercise each day. I get them if A) they come asking for advice, or B) they didn’t get their exercise in the day before. I have to be careful as some of these guys have never exercised before, but occasionally I get an honest to goodness athlete. Regardless, I have to figure out what is appropriate and challenging. I tell them I’m here to torture them, but not injure them.
I had a great mentor, as far as this was concerned. Eric Adams at CrossFit Estes Park has an unusual population for whom he has to program. The average age in our little mountain town is in the 50s. He figures out scales that work for his mom and step-father, both of whom have had great benefits and results, as well as a SEAL candidate, a nationally-ranked swimmer and the Alpine Hot Shots. It’s a big range. What works for the firefighters might hurt the retiree. What challenges and even shells the local chocolate shop owner won’t make the national park trails guys break a sweat. Eric has it down.
The root of his success is stressing form. Form can be perfected at any age and any ability. He leans heavily on mobility to achieve proper form and seems to easily spot the mobility shortcoming that leads to the bad form.
Eric stress form, function and pushes mobility. He identifies problems in his athletes’ mobility and helps them correct the movements. I had been a competitive power lifter ( a long time ago) and thought I had the motions down pretty well. He corrected my form and I’m squatting what I did in high school.
This is my sixth fitness-related certification, so I have been studying this for a while. This is also my third time applying my knowledge. Confidence makes a big difference when training other athletes. It seems to be working. One guy who left a couple weeks back reported he had pulled his belt in two notches. I haven’t even suggested anything nutrition-related.
To help myself get better, I’ve just picked up Kelley Starrett’s “Becoming a Supple Leopard” and his buddy Brian Mackenzie’s book “Power, Speed, Endurance.” I have been familiar with both of their philosophies and have followed both of their websites. Starrett, known as K-Star, has a doctor of physical therapy. His big idea is that humans should be able to do basic maintenance on themselves. He spent more than a year producing short videos demonstrating how to prevent and fix various injuries. His book distills this knowledge and makes a great reference for athletes and coaches. While his stuff is still available on YouTube and his MobilityWOD.com, I like having a reference book at my fingertips.
Mackenzie is a CrossFitter and coach working with endurance athletes. He takes the CrossFit philosophy that you should be able to get a productive workout for your sport without wiping out your whole day. Lots of relatively short intervals cover the sport side of his CrossFit Endurance website. Workouts as short as the dreaded Tabata Protocol, to longer test time trials at shorter distances.
With my beautiful daughter now swimming competitively, and wanting to spend time with her, we’ve been swimming together for a couple of years. Mackenzie’s book allows me to help my daughter improve. It’s a challenge, as I’ve never swum competitively outside of triathlon. It may help me identify problems in her form and help correct them. I am also looking forward to applying the better form to my own swimming. I really want to hold her off as long as I can. She already has a better kick than I.
K-Star’s book is a no-brainer. I would recommend it to any athlete or coach. It’s available through his website, local bookstores or various internet entities. Mackenzie’s book I need to look through, though I have been doing the workouts from his site for a couple of years and felt the benefits in unusual ways. I recover faster, even from crashes requiring ER visits.
Have a bright and warm holiday season. Have fun, be safe. I’m going reading.
Zoe and I lounge on the couch.
Checking In
I’m sitting on my coach enjoying my DVD of the ’04 Tour. Everything that has hurt for most of the season has finally gotten to the point when I have made an appointment with a proper medical professional. I’ve written about how frustrated I get when I can’t ride or lift. Thanks to my wonderful daughter, however, I have an alternative.
I’ve been telling anyone who would listen how much I’ve enjoyed swimming with my little 12-year-old mermaid. I may have a year before she’s faster in the water than I am. It is a fabulous thing to see her excel at an athletic endeavor. Now, I’m swimming more as it’s pretty much my only outlet. Pain in knees, shoulder and back have eliminated my favorite exercises, CrossFit and, of course, cycling. Of course, our high temperature of 5 degrees also sucks all motivation out of the outdoor cycling idea. The water in our local poo was better than 80 degrees. Warm after walking in from single-digit temps.
Swimming, by it’s very nature, leads me to stretching out and focusing on my hallow body position, a position I am required to hold quite often while lifting. The focus on position is also an exercise in meditation. It is calming. It also motivates me to sign up for the http://www.lovelandlaketolake.com/text/information.html. It’s my favorite tri in the area. It’s long enough to be challenging. It’s pretty enough that participants won’t be bored. When it’s all done, they organizers have the best feed of any race. Four years ago, the last time I was able to race, they had a build-your-own-breakfast-burrito bar. Giant brownies included. The organizers have also done their best to keep the entry fee relatively low. You can jump in for $85 now, $105 a little closer to the race day. Compare that with the Boulder Peak Tri, same distance, $100 now, $125 if you wait. Still, not that bad if you look at the Boulder Ironman, $675, had you signed up in time, $1,350 right now.
The Lake to Lake is a swim in Loveland Lake, about 35 miles on the bike from Loveland High School to Ft. Collins’ Horsetooth Reservoir, the other lake in the race’s name, and back. Then, a 10K around Loveland Lake. More shade than the Boulder races, better food than any race I’ve done and great for the price.
I did get one new piece of cycling clothing. I haven’t worn it outside, yet, but it’s been cold here at 7,522 feet, so I’ve worn it quite often. The Castelli Thremo Head Thingie is like the “Buff”, only with thermal fleece inside. It can be worn like a bandana, a balaclava, a neck gater or beanie. The packaging has instructions so anyone can figure out how to twit and tug at the tube of stretchy, warm fabric into whatever a rider might need.
A warm and versatile piece of clothing.
Next time, with any luck, I’ll be able to write about my homemade Plyometrics box. The owner of my gym won’t let me jump up on the clutters, anymore, so I had to make a box.
Have fun, be safe. I’m going swimming.
‘Tis the season
So, (and I do that specifically because may editor tells me that I shouldn’t) I’m sitting on my couch, trying not to bolt out the door and ride for the next couple hours. I’m watching last summer’s CrossFit games, eating a whole lot of trail mix and drinking my usual gallon of coffee. I’m still working on healing a niggling knee issue. I’ve ordered a pair of Kelly Starett’s Voodoo Floss compression bands. It’s not easy doing the off season. I recently received the CyGo Lite Explorer 800. I’ll be honest, I think this was designed more for trail riding as it is so bright and so wide. It’s a great light for commuting after dark. I’ve spotted bears, deer and stray children as I’ve pedaled home. It is so much better than the lights I used years ago (the ’90s) when I first commuted by bike. The battery is rechargeable Li-Ion, and lasts better than an hour at the highest setting. I attach the light to my helmet with the battery in the pocket of my backpack. It comes with a long extra power cord for just such a situation. The lamp part, itself is the smallest that Cygo Lite makes, so it works very well as a helmet light. This is a great product that runs about $190 normally, but often goes on sale for $150. It works exceptionally well when teamed with the CygoLite 700 on my handle bars.
The Cygo Lite 800.
Well, snow is in the weekend forecast, which reminds me, the USA CycloCross National Championships are around the corner and down the hill from me. The Valmont Bike Park in lovely Boulder Colorado will be the venue. ‘Cross is a great spectator sport. The whole course is set up so fans can see it all from nearly any point along the course. Imagine short-course mountain biking on modified road bikes, that gets you close. Sand, mud, off-camber turns, steep descents and barriers requiring riders to dismount and carry their bikes. It’s a blast. If you have a little time between January 8-12, 2014, head on over. It’s a party with a race in the middle. 
By the way, all of these ‘Cross images are mine. Copyright Walt Hester Photography. More to show off than anything else.
That’s all I have for this week. I hope to be more with it and get back on this next week. Mean while . . . Have fun, be safe. I’m going riding.
Fending off cold
So, I picked up a generic carbon frame, Step, at VeloSwap this year. I’m not sure what to expect, but I will tell you as soon as I can. I took it down to Boulder’s Sports Garage on Wednesday. The other thing I will get to comment on is the Pro Bike Fit. I have no doubt the resulting fit will be great. It will merely be a matter of how great. I will have a new Specialized saddle and a new handlebar, as well as position. We’ll see how it goes.
I’m looking at a bunch of fun stuff for winter training. While down in Boulder, I picked up the Pearl Izumi Elite AmFib tights for $170. It has a laminated finish across the front of the legs and on the butt to protect the rider against road spray. Just sitting around in them, yes, I’m just sitting around while writing this, they feel snug and warm. They also have a gaiter and cuff at the bottom. They have a strategically-placed flag over the top of the actual tights, where the suspenders begin. As I have not ridden in them, yet, I can’t comment on the chamois, other than identifying it as their Elite 3D. So far, so good. I will wear them in Estes Park’s infamous wind probably right after completing this entry.
I have a thing for high-end bike clothes, but my beautiful wife is in charge of the money. And for good reason. So, I pick and choose which high-end stuff I get. I have been riding in the cold with the Rapha deep winter cycling cap for the last year. It is great. The web site claims it is windproof and water resistant. I can agree, as I’ve ridden with it through the late fall, this year and the late winter, last year. The liner is Marino wool. When you sweat in it, take it off for a while, then put it back on, it can feel damp and cold. Once back on, it keeps your head good and warm. The brim is long enough to block sun and snow from the top of your glasses, but not so long as to block your view. The back and side fabric, described as the rearguard, is ribbed and comfy, not restricting head and neck movement. Black and understated, it will match anything. It’s a bit pricy at $80, but a quality piece of cycleware. I have washed it over and over in the last year and it has pilled, a bit, but has retained its shape. Don’t put it through the dryer, however. The insert in the bill will likely be ruined.
My town is slowly coming around. By Monday, November 4, US 36, linking Estes Park to Lyons, will reopen, about one month ahead of time. The Colorado and Utah National Guards have done great things in help us link more directly with the rest of the world.I plan to get out in the next few days, before the road opens, to ride the road at least half way down, to about Pinewood Springs. I’m hoping there is more of a shoulder to the road, as I’ve wanted to ride the 20-mile stretch for years. The lack of any real shoulder is a big deterrent for me, however. It will be very nice to only drive 45 minutes to Boulder next week, in stead of the 90 minutes it now takes.
We still have a month until the Big Thompson Canyon opens. We don’t know when Devils Gulch Road, the road through Glen Haven, will be open. We’ll hope for the best.
Come up and see Estes Park, by two wheels or four. It is still a beautiful little town and worth the drive. On Friday, November 29, Estes Park celebrates the Holiday season with our Catch the Glow Parade. Bundle up, as it’s after dark, but it is filled with lighted floats and a child-like innocence. Afterward, plenty of restaurants have reopened for the visitors and could really use the business. Come see us.
Have fun, be safe. I’m going riding.
Frost on the Pumpkin
So, it’s getting chilly here at 7,522 feet, and my career path change has given me the opportunity to commute by bike. Up here, this time of the year, there will be times in the commute when bundling and lighting up are necessary. My shift starts at 2 p.m. and lasts to 10:30 p.m. When I’m done, it’s cold and dark. This gives me the chance to put a few items through their paces.
The first thing I worry about, no matter the season, is seeing and being seen. I’ve been hit by a car once. I saw it coming, so I was able to take measures to minimize damage. What it came down to was that the driver did not see me. Head lights in 1995 were not as bright for as reasonable a price as they are today. The old head light I probably picked up at Olympus Cycles in Omaha, Nebraska took four “AA” batteries, had an incandescent bulb and a running time of possibly two or three hours. Not good in a Midwest mid-February.
My current head light is the Cygolite Pace 750. With 750 lumens (candle power) at it’s brightest setting, it is plenty bright for commuting. It comes with a Li-Ion battery that charges via USB cable in the light housing. The mount is an adjustable quick release, so it fits multiple handlebars. The LED light’s highest (Boost) mode lasts for 90 minutes, while the lowest of the eight settings (day pulse) will go for 22 hours. I was so impressed that I recently purchased the CygoLite helmet mount and an additional CygoLite 800 OSP LED light. It has not arrived, so that review has to wait.
My little town is slowly returning to normal. My neighborhood should have the flush ban lifted in the next two weeks. One annual event that goes on is tonight’s Shining Ball at the Stanley Hotel. The hotel was the inspiration for Stephen King’s famous horror classic, though the best-know Stanley Kubric movie was filmed in Oregon, while the mini-series was returned to the hotel that inspired the book. The event is a nod to King, as well as a chance for grown ups to dress up and act out alter-egos. My wife and her best friend are doing Mexican Dia de los Muertos “sugar scull” costumes while I will wear my usual horns. The ball has been sold out for weeks, so I don’t feel bad about writing now, but be ready. Imagine a great costume and get tickets for next year.
Have fun, be safe. I’m going riding.
Checking in
So, we’ve had some water issues in my lovely home town. The water removed bridges and dams. That’s an issue. But signs of recovery and hope are appearing.
I ran into a guy who works for Ride the Rockies. First, great guy. Works hard and loves what he does. He mentioned how challenging route-finding was so far, with the wiping-out of so many canyons and bridges. They had a southerly route this last year. It will be interesting to see what they have to do this year. I didn’t think of it until today, four days lair, but touring effected communities would be a much-needed shot in the arm. If you live in one of these Colorado Front Range or Foothills communities, shoot them and e-mail with the suggestion. Evergreen, Nederland, Ward, Jamestown, Estes Park, Boulder, Longmont and possibly most of all, Lyons, could use some love.
Colorado’s Cyclist-in-Chief visited town today. Governor John Hickenlooper was touring these communities offering hope and help. He missed the new ride out east, Pedal the Plains, in September due to a surgery. He was still hobbling around on really cool crutches, as much as crutches can be cool. My town gave hime a t-shirt created to raise money for flood relief. When I get him alone for a moment, I told him of Slipstream’s (parent company for the Garmin-Sharp pro race team) Castelli jersey. The clothing sponsor for the Garmin squad has created a Colorado Drop jersey featuring the blue argil and a rain drop with the Colorado “C” in it. Money raised will go to local flood recovery efforts. Way to step up! I will be ordering mine on Friday. Check it out – http://store.castelli-us.com/product/drop-for-colorado-jersey/?added-to-cart=329
There are many organizations jumping in to help, and it’s a nice thing to see. The big main highways from Estes Park down to the Front Range should have the simplest of dirt roads by December. Hopefully, those guys will have something ridable by June. From what I’ve seen, these guys are working much harder than their pay grade would indicate. Between the Nat’l Guard and the Army Corpse of Engineers, we have plenty of workers. (Warning – Political statement coming) I hope the powers that be can pull their collective heads out so these guys can get paid for helping us out.
So, I’ve had a change in my real job, so I will be switching my schedule. I will be writing on Wednesdays for a while. That opens up a lot of fun for me. Nobody else home on Wednesdays. I can take long rides guilt-free! That’s yet another chance to get cool stuff and review it. Hurray for me!
Until then . . .
Have fun, be safe. I’m going riding!
The jersey. Pretty cool!
Just missed it
So, I have now missed two entire TV series with significant cultural impact. I never saw a single “Sopranos” episode and now I missed every last episode of “Breaking Bad.” I’m not bragging,nor am I ashamed. I just never found the need to track them down. I realize I won’t be able to make references or inside jokes, but I can’t say that it has negatively effected my life. These are the choices we, as cyclists, make.
There are things I won’t miss. I have seen all of my daughter’s singing and swimming performances. I actually photographed my wife’s graduation from nursing school. I have had the privilege of walking my little girl to the bus nearly every day. I have priorities.
I grew up in Nebraska. Even in my formative years, I missed Husker games. I played rugby. I played soccer. I played sandlot football. I prefer doing rather than watching. This is how we are as cyclists. Days that would be considered perfect for football are better for riding. I know I’m not alone.
Again, I don’t hate those other things. I try not to be “judgie” about those who are really into TV. It’s just not my thing. If you are a regular reader, you may feel the same. In my head, TV is what one watches when one can’t get out on the bike. Watching TV reminds me of bad weather and injury.
I don’t really know where I’m headed with this one. I suppose part of this is actually missing long rides dueto the large sections of riding roads washed away by the Colorado floods. I look forward to riding in Boulder, eventually. I look forward to next summer when it is possible that I will be able to ride to Loveland, back up through the Big Thompson Canyon and possibly up through Glen Haven. It’s going to be a long recovery, but it will come. I still hope to get some rides in through the fall foliage.
I hope you, who ever you are and where ever you are, can get out. I hope you can enjoy the crisp fall air and the smell of fallen leaves. Think of the riders who are faced with the long clean up we have ahead. Ride for us and enjoy.
Have fun, be safe. I’m cleaning up.
My favorite peak in my favorite foliage.
Lemme take a breath
I hope you are all still out there in the bloggospher. I missed you. I am one of the many poor, unfortunate souls who lives in the foothills northwest of Denver. It’ been a mess. A lot of my favorite rides have been cut off by roads that have washed away, as well as homes and businesses of friends. I have gotten some exercise wading through the toxic soup of flood waters to document this flood and moving heavy furniture and cutting out wet carpet. A few things have occurred to me.
I miss commuting by bike. When I was in school and when I worked down at the Denver Post, I commuted on my Kona Jake the Snake ‘cross bike as often as I could. I still have that bike and still use it from time to time. This disaster makes me want to do more of my moving around in town by bike, again.
When my wife and I first moved in together, we bought a Burley trailer. We used it for grocery shopping before our daughter came along. It was pretty great. Zoe is now 12 and we have long since sold the Burley. Now I’m look for something else to fit that niche.
I have two bikes in mind at this point. The mechanic at my local Estes Park Mountain Shop rides a Surly Big Dummy. It is an elongated mountain bike made for hauling. It is designed to carry as much as 200 lbs of groceries, children, camera gear, whatever you got. It comes with a deck that looks an awful lot like a skateboard deck on top of rear panniers. The panniers are long and come with bags.
The parts package seems pretty straightforward, and pragmatic, as well. It has a 3×9 Shimano Deore drive train and hubs, Avid mechanical disc brakes and Continental Town and Country tires. All of this hung on a reliable and forgiving steel frame. Sounds great for what I need.
Of course there is the fun, extreme point of view, as well. I follow the All Seasons Cyclist blog (allseasonscyclist.com). This guy is big into riding no matter what. I respect that. One of his steeds is the Surly Pugsley. Again, a steel frame, but this bad boy comes with 3.8″ wide tires. I can certainly see the value in this as we occasionally get big (2-4 feet) wet snows in the fall and spring. It might be a bit much for everyday commuting, but would be a really good time.
I will try to stay consistent and write on Sunday nights for a while. I hope to not have any more disasters to photograph in the near future. This was enough for a while. Trust me, it helps to spend some time writing about riding, to get my mind off of the long recovery this little mountain town faces. Wish us luck.
Have fun, be safe. I’m going riding.
The Devils Gulch climb was featured in Stage 6 of this year’s USA Pro Challenge. It could be a while before the road is ridable again.
For more images from the Colorado floods in Estes Park, go to http://www.walthester.com/Journalism/Estes-Park-Flood-2013/31890818_hbXbTf#!i=2781478890&k=FC4zRLc
And come on back to Estes Park. We need your support!
Seven days of World Class fun
This weekend’s broadcast of the USA Pro Cycling Challenge beamed images of some of the world’s best cyclists all over the world, and with it, the vistas of Estes Park.
“America’s Race” started in Aspen on Monday, August 19, and wound its way through the Rocky Mountains, including through Northern Colorado and Estes Park, on its way to the finale in Denver. Race organizers boasted 200 nations and territories saw the race in its 600-plus mile journey through the state.
By the time the race reached Estes Park on Saturday, August 24, 114 out of the original 128 riders remained. Altitude seemed to be the biggest challenge to riders used to high points of 7,000 feet. Joe Dombrowski was looking forward to competing in the US with the support of Tour de France winner Chris Froome. Froome only arrived three days ahead of the start and suffered throughout the week of racing. Dombrowski developed a nose bleed, a condition he had suffered as a child. The bleed hadn’t stopped after two stages, forcing the young American to drop out.
Slovak sprinter and Tour de France Points champion Peter Sagan arrived two weeks ahead of the race in an attempt to acclimates. It seemed to pay off. Sagan nabbed the first stage win after a three circuit ride of almost 64 miles from Aspen to Snowmass and back.
The second stage began in aspen and quickly took the riders to dizzying heights, climbing first over Independence Pass, the Hoosier Pass and finally the short but steep Boreas Pass before plunging into Breckenridge. The 126.1-mile stage was battled out between BMC’s Mathias Frank, Garmin-Sharp’s young Australian Lachlan Morton and, surprisingly, big Peter Sagan.
Lachlan Morton was a revelation in the Pro Cycling Challenge. The Best Young Rider has ridden the roads of the Challenge since he was 13.
Frank and Morton sparred for most of the day in the front breakaway before Frank was able to attack and make a gap on the last few yards of the Boreas Pass climb. Morton stayed close behind but could not catch the Swiss climber. Morton was able to hold of Sagan who showed impressive strength in ascending the last climb in enough time to nearly catch Morton on the run into Breckenridge.
“The altitude is the biggest difference,” said the stage winner, Frank. “In the Alps you finish at the altitude we’re already at (to start) here.”
Sagan would lose the Smashburger leaders’ jersey by 11 seconds, but it was Morton, not the stage winner Frank, who would wear the golden fleece to Steamboat Springs on Stage 3.
The third stage headed north out of Breckenridge on a 106-mile route that saw the race’s elder statesman, German RadioShack rider and fan favorite Jens Voigt, spend most of the day driving the break. Voigt and four other rider, none of whom threatened the overall standings, raced away from the pack over the day’s first climb, Swan Mountain, and stayed away, working together nearly to the foot of the day’s big climb.
Just shy of the Rabbit Ears Pass climb, the 41-year-old Voigt pulled away from the rest of the breakaway, much like he had done to take a stage win in last years Pro Challenge. Voigt lead the race over the KOM point on the pass and down the west side. Team Cannondale was not going to make it easy, however.
Peter Sagan’s squad, with help from Argos-Shimano and Optum-Kelley Benefits, swallowed up the flagging breakaway, leaving the veteran, Voigt, alone in the lead. With a long, flat final six miles, the peloton reached speeds of 40 mph, catching the German nearly within sight of the finish.
“I was disappointed,” said Voigt. “But I’d rather get caught then get in a crash.”
RadioShack rider and fan favorite Jens Voigt leans through the turn off of Broadway onto Colfax Avenue in Denver on Sunday. Voigt was quoted as loving Colorado race fans as much as they love him as the fans are also riders and know what it’s like to suffer through the mountain climbs.
Shortly after the catch, with about two miles to go, wheels touched and several riders went down. Some went to the hospital, the most rolled across the line. Those who were caught behind the crash were awarded the same time as the winner, as the crash occurred so close to the finish.
At the finish, it was again the Terminator, Peter Sagan, who collected the win, beating Luka Mezgec of Argos-Shimano.
Stage four was marked by the organization as the Queen Stage. The route took riders 103 miles, but included the long steep climb of Bachelor Gulch.
“That thing (Bachelor Gulch) is incredible,” exclaimed King of the Mountains contender Matt Cooke of the Jamis-Sutter Homes team. “I’m just impressed that anyone can ride up that pretty fast. It was steep and one heck of a course.”
Matt Cook, right, wears the red Nissan King of the Mountains jersey as riders speed away from Estes Park on Saturday. If the stage seemed fast to roadside observers, it was: riders averaged over 27 mph over the 115-mile stage.
The climb blew the peloton apart. Groups of two and three remained after Colombian rider Janier Acevedo of Jamis followed Garmin-Sharp’s Tom Danielson, Tejay van Garderen and Matias Frank of BMC as they chased down a solo break by Mick Rodgers of Saxo-Tinkoff. Rogers had been the lone survivor of the early break, but was caught and dropped by the elite riders.
In the end, Acevedo and Colorado native van Garteren worked together to drop Danielson and cross the line in Beaver Creek. Acevedo got the stage, but van Garteren got the yellow jersey.
Van Garteren tightened his grip on the leaders’ jersey in the next day’s individual time trial on Vail Pass. The ten-mile route saw van Garteren take out the win in yellow, just four seconds ahead of Garmin-Sharp’s Andrew Talansky.
Tejay van Garderen cruises through the streets of Denver with the jersey we held since Beaver Creak Three days earlier.
The sixth stage from Loveland to Fort Collins would be the only real chance for anyone to catch the young Fort Collins native, van Garteren. While a large, 15-man break got away early and carried a 2-minute lead over the climb of Devils Gulch and into Estes Park, Sagan’s Cannondale squad came to the fore and crushed all hope of a breakaway win. After a few scares on the climbs around Horsetooth Reservoir, Sagan roared across the finish line on Mountain Avenue in Old Town, his third sprint victory and the last he needed to secure the Points Category win.
The Peloton buzzes around a switchback above Glen Haven on Saturday. The ability to get close to the riders drew around 700 fans to the last KOM climb outside of Estes Park.
In Denver, riders got a break from climbing, ascending and descending only 30 feet for each of the eight circuits from the Capitol Building on Broadway and Colfax, east to City Park, back to Speer Blvd, then back to the Civic Center Park.
A breakaway formed early and was again chased down by Team Cannondale, giving Sagan his fourth win in seven stages. Van Garteren finished safely in the pack to claim the overall victory. The win was van Garteren’s second major stage race GC victory this season, after May’s Tour of California.
The final jersey winners.
Sagan easily took home the green Clif Bar Points jersey. Matt Cooke won the Nissan King of the Mountains competition. Early race leader Morton won the Colorado State University Best Young Rider competition and Ben King of RadioShack-Leopard Trek won the FirstBank Most Aggressive Rider jersey for his efforts throughout the race.
Mathias Frank, Tejay van Garderen and Tom Danielson celebrate their final placings by soaking each other, the crowd and the podium girls after their presentation.
At the end of the podium presentations, Christian Vande Velde was given special recognition as the USAPCC was his final pro American race. Vande Velde will retire at the end of the season after a carreer stretching back to 2008.
Christian Vande Velde, the 2012 Pro Challenge champion, waves a fond farewell to the Colorado crowd on the podium on Sunday. Vande Velde, who has been a pro racer since 1998, finished as high as fourth place in the Tour de France.
All images copyright Walt Hester Photography. Visit WaltHester.com to see all images from stages 6 & 7 of the 2013 USA Pro Cycling Challenge
For more on the race, go to usaprocyclingchallenge.com
Tejay’s Day
After lurking quietly, a few seconds behind the leaders, Tejay van Garderen took huge time and a big step toward taking two big US races in one season. The Colorado native rode today’s Vail Pass time trial like the mature pro he is growing to be. After red-lining and blowing up two years ago, van Garderen rode the TT in a manner that was both calculated and crushing.
Van Garderen took control of the Smashburger leaders’ jersey on Thursday’s stage in which he attacked with Colombian climber Janier Acevedo of Jamis-Hagens Berman up Bechalor Gulch. Today, on the climb up Vail Pass, van Garteren hung 1:02 on rival and fellow Coloradan Tom Danielson and 1:17 on Lachlan Morton, tightening his grip on the yellow jersey.
The famous 10-mile route starts in Vail and averages about two percent until riders get out of town, then tilts up to five percent and stays there for most of the climb. Levi Leipheimer set a course record when they road here in 2011, paving the way to his Pro Challenge overall victory. Van Garderen may repeat the feat.
Van Garteren smashed the course record, crossing the line in 25:01.94. Garmin Sharp rider Andrew Talansky had held the lead and the record for a while until van Garderen, the last to leave the start house, finished his ride.
“It was certainly a tough effort,” explained van Garderen in the post-race press conference. “I don’t even know how to describe it. Up there, your lungs are searing in the thin air. You have to remind yourself that it’s okay. I was surprised that I got the stage win because I felt pretty bad coming in there at the end. Hopefully we can hold this jersey through Denver.”
Van Garteren holds the leaders’ jersey. BMC teammate Lawrence Warbasse took over the Best Young Rider on the Vail Pass, by four seconds over Swede Tobias Ludvigsson of Argos Shimano, and five seconds over former BYR Lachlan Morton. Matt Cook officially won the Nissan King of the Mountains jersey yesterday. He will be the KOM winner all the way to Denver on Sunday. Cannondale’s Peter Sagan hangs on to the Clif Bar Points jersey. That jersey may be decided on Saturday, but would take a major implosion or crash for Sagan to lose the green jersey.
Saturday’s sixth stage starts on the east side of Loveland, rides north on the east side of I-25 to Windsor for the first sprint of the day, before heading back south, then west for the second Clif Bar sprint in downtown Loveland. Soon after, the riders begin the long climb through the Big Thompson Canyon. About nine miles up the canyon, riders turn off of US 34 to follow the North Fork of the Big Thompson River to the feed zone in Glen Haven. For most of this time, riders are climbing grades between 4-6 percent. About a mile west of Glen Haven, the road take a sharp, rude pitch upward.
The Glen Haven Switchbacks a popular test for riders in the Northern Front Range. On Saturday, the 10 percent, 1.3-mile climb will be the final King of the Mountains points of the Pro Challenge.
The riders then spill into Estes Park for a loop around town, including the last Clif Bar Sprint Point right on Elkhorn Avenue in front of the town hall and Bond Park. The race heads toward Rocky Mountain National Park’s Headquarters, but turns short of the gate, heading south up the 7 percent grade of Mary’s Lake Road. The route traces the edge of the small lake before turning north on South Saint Vrain Avenue back toward downtown Eses Park. The riders turn right on Big Thompson Avenue to head east out of town and back down the Big Thompson Canyon. The run into Fort Collins will not be a freewheeling descent, however.
The race takes a familiar and popular route north from US 34 through Masonville to the climbs of Horsetooth Reservoir. The short, punchy, steep climbs may temporarily break up the peloton, but the hard men will have some time to regroup before the race blasts into Old Town.
The race comes into Old Town Fort Collins along Armstrong, before briefly turning north on Peterson, then sprinting for the finish on Mountain Avenue, just on the east side of College Avenue.
Peter Sagan will, again, be the man to beat on Saturday, though Danielson’s Garmin Sharp may try to reverse their current 1:42 deficit. It would take a monumental effort, however, especially with so much rolling and flat terrain toward the end of the stage.
So close
Jens Vougt spent all but 8.5 miles out in front of Wednesday’s 106-mile stage from Breckenridge to Steamboat Springs. Unfortunately for the 41-year-old German, he was not in the lead for the last 1.5 miles. Cannondale’s Peter Sagan, once again, flashed across the line saluting the crowd for his second stage win of the week.
“I was dissapointed and said ‘dammit’”, said Voigt, a fan favorite rider for RadioShack. “I was just a little bit mad with the world in general, but it could have been worse – it’s better than being in a crash.”
The attacks began early, though none stuck until the fan-lined Swan Mountain climb, about seven miles in. Cannondale’s Ted King managed to escape the pack, followed by Matt Cook of Jamis-Hagens Berman and RadioShack’s Voigt. Joshua Edmond (Sky Pro Cycling), Tyler Wren (Jamis) and Serghei Tvetcov (Jelly Belly) joined the first threesome as they charged through the Silverthorn sprint point.
On the long road to Rabbit Ears Pass, the escape group, Voigt, Edmond, Tvetcov, Wren and Cannaondale’s Davide Villella gained a gap of up to five minutes before the peloton started reeling them back in. At that point, with 32.6 miles left and the start of the last climb just ahead, the race’s oldest athlete, Voigt, took off, leaving his younger rivals to be swallowed up by the pack.
Voigt went over the KOM point alone and started down the west side of the Rabbit Ears Pass with a 2:40 lead over the peloton, but Sagan put his squad on the front, and got a little help from Argos-Shimano to chase the solo break. It took the pack a 40-mph effort to catch Voigt, nearly within sight of the finish line.
Shortly after the pack overtook Voigt, a touch of wheels resulted on a pile-up, sending several riders to the hospital. As a result, those who were effected, but still finished, were given the same time as Sagan.
Within the last 100 yards, Sagan again catapulted around his rivals to claim his second stage. He was followed by Luka Mezgec of Argos Shimano, and Ryan Anderson of Optum.
“I’m very happy about my stage win today and I want to thank all my teammates because they did great work,” Sagan said after the win. “For now I feel good and think I can do well on these climbs.”
With the win, Sagan added to his lead in the Cliff Bar Points competition, allowing the charismatic Slovac to keep the green jersey. Matt Cook’s efforts over Swan Mountain and Rabbit Ears Pass allowed him to keep the red Nissan King of the Mountains jersey.
Lachlan Morton (Garmin-Sharp) retains the SmashBurger leader’s jersey, as well as the CSU Best Young Rider jersey. Voigt’s long, hard effort was rewarded with the FirstBank Most Courageous Rider jersey.
Sky Pro Cycling rider Joe Dombrowsky had problems with nose bleeds during stage two and did not start stage three.
Thursday will see the race head back south on a 103-mile stage from Steamboat Springs to Beaver Creek. Riders will face the new climb of Bachelor Gulch, nearly 18 miles with ramps of up to 18 percent, before facing the short, difficult climb into Beaver Creek.
Let’s be Frank
Mathias Frank of BMC Racing has not claimed a lot of wins in his pro career, just five since 2008, but on Tuesday’s Queen stage of the USA Pro Challenge the Swiss youngster attacked on the shortest climb. The tough climbing stage from Aspen to Breckenridge was won on the short, steep final climb of Boreas Pass.
“It was a really tough day, especially with the altitude,” said Frank. “The stage win was the most important thing for me.”
Frank bridged up to a small group of leader before the last climb, a 15 percent pitch, in which only Garmin-Sharp’s Lachlan Morton could follow. With so many riders on the same time, Frank needed five seconds over the rest of the field to take yellow, but only beat Morton by three seconds. Garmin-Sharp’s 21-year-old American donned the leaders jersey to start Wednesday’s stage.
The second stage of the Pro Challenge was a 126.1-mile climbers’ fest, ascending some 12,250 feet over three passes. The fun started almost right out of the gate, climbing the category one Independence Pass, 13.7 miles from Aspen to the 12,095-foot summit. BMC’s Michael Schar attacked on the climb and was eventually joined by KOM leader Matthew Cooke (Jamis-Hagens Berman) and Luis Lemus (Jelly Belly) before crossing the races highest point. The group built a lead of five minutes before streaking down the east side.
The high pass was the end for two riders, Peter Kennaugh of Team Sky and JJ Haedo of Jamis. Both riders stepped off their bikes before reaching the peak of the first pass.
The team of Points leader Peter Sagan lead the chase to bring back the three escapees as the pack approached the second category Hoosier Pass. By the time the peloton was halfway across South Park, they had nailed back three minutes, narrowing the gap to 2:25. RadioShack joined the chase and the peloton swept up the break away near Fairplay.
Once the second climb started, the counter attack began. Fiteen riders, including Frank, Morton, as well as RadioShack’s Andy Schleck. The group only mustered 1:40 at the start of the Hoosier Pass. Morton attacked on the slope, separating himself from the group. Schleck tried to bring him back, but failed. Over the top, Morton was alone and had two minutes over the chase group of Saxo-Tinkoff’s Michael Rogers, Frank and Livestrong rider Lawson Craddock.
Morton continued pushing on the descent, but was caught by Frank and Craddock. The trio worked together at that point to hold the chase at bay, 45 seconds ahead of the chase on the way to Moonstone Drive and the final climb of Boreas Pass.
Schleck and the rest of the chase was pulled back into the main peloton in the race’s first pass through Breckenridge, with about 34 miles to race. The leading trio, however, managed to build a lead of 1:15 just 1,200 yards shy of the Boreas Pass summit. Garmin-Sharp and the Colombia team took up the chase as they headed up the last leg-breaking ascent.
Frank bolted away from his compatriots inside of the last mile up Boreas Pass. The move doomed Craddock. Morton followed Frank, but also lost contact just short of the summit.
The race’s most consistant, and on this stage, most surprising rider, Cannondale’s Peter Sagan, launched out of the pack just 900 yards short of the summit of the last climb, dragging BMC’s Tejay van Garderen with him. Five more seconds behind, Garnmin’s Tom Danielson and Colombia’s Darwin Atapuma tried to bridge to the chase group.
“It was just a crazy race all around, hard to predict and hard to control,” van Garderen told VeloNews. “When Sagan went, I saw Danielson was struggling and I said ‘let’s do this’”
With just a mile left, Sagan and van Garderen caught Craddock. Ahead of them, however, Frank was drilling it to stay away and eventually claim the second stage. Frank coasted across, hitting a bodybuilder’s pose as he stopped the clock at 5:05:19.
Morton followed close behind to claim both the leaders yellow jersey and the Best Young Rider jersey. Sagan came across the finish line 14 seconds back, in third place, retaining his Points Leader green jersey. Sagan is third overall, only 11 second behind Morton in the GC.
Jamis-Hagen Berman’s Matt Cook hangs on to the King of the Mountains jersey, six points ahead of Garmin’s Morton. At just two stages in, BMC is the best team, 21 seconds ahead of Garmin-Sharp.
Of the big favorites, BMC’s van Garderen is in fourth at 11 seconds back. Garmin-Sharp’s Danielson is 29 back, in sixth. Saxo-Tinkoff’s Rory Sutherland is 41 seconds back in 13th. American Joe Dombroski, the de facto leader of Team Sky, is 1:04 back in 26th. The team’s Tour de France champion, Chris Froome, is suffering at altitude, some 16:08 back and about mid-pack at 76th place.
Wednesday take the riders out of Breckenridge to Steamboat Springs. The third stage is 106.6 miles with 5,865 feet of climbing, mostly on the climb up the east side of Rabbit Ears Pass. The pass is long, but not too steep. A break could get away on the roads leading to the climb, but with 20 more miles into Steamboat after the summit, it is unlikely a break will hold off Cannondale and their sprinter, Sagan.
Peter the Great begins the USAPC with a win.
Cannondale’s Peter Sagan through kisses at the Aspen crowd, then regaled them with a wheelie after winning the first stage of this year’s USA Pro Challenge. Sagan, replete in the new black Cannondale jersey, came around BMC’s Greg Van Avermaet with 100 meters to the line and easily put a bike length between himself and his Belgian rival.
“I think I did good work in two weeks in Aspen,” said the Slovak national champion.
Many of the riders came to Colorado early in an attempt to acclimate to the races high altitude. Most of the race will be spent at higher altitude than the highest climbs of this year’s Tour de France.
The day started with a three-man break. Matt Cook (Jamis-Hagen Berman), Craig Lewis (Champion Systems), and Ian Burnett (Jelly Belly) charged out to get some TV time for their sponsors at only six miles into the 64.8-mile circuit stage from Aspen to Snowmass and back. The pack did not show much interest in the break until the return to Aspen on the last lap. Sagan’s Cannondale team did the bulk of the work to real in the break, as no team wanted to help hand the charismatic sprinter his first win. As it turned, Cannondale and Sagan didn’t need anyone else.
One surprise came as the peloton began to wind up their chase. Tour de France champion Chris Froome was ejected out the back, along with several of his team mates. Froome only arrived on Wednesday from a series of exhibition races in Europe and was unprepared for the 6,000-plus feet of altitude on stage one.
At the end, Sagan crossed first, followed by Van Avermaet and American Kiel Rejmen of United Healthcare Systems. Of the General Classification contenders, Tejay Van Gardener of BMC placed fifth and Tom Danielson of Garmin-Sharp placed ninth, all on the same time of 2:26:00.
Sagan will begin Tuesday’s stage wearing the leader’s yellow jersey, but also leads in the Cliff Bar Points Classification (Green Jersey) and the Colorado State University Best Young Rider competition (Blue Jersey). Matt Cook (Jamis) took the King of the Mountains jersey (KOM) and break-away mate Craig Lewis was awarded the Most Aggressive Rider jersey (Orange Jersey).
Sagan will test his high-altitude fitness on Tuesday as the race hits the highest point of any pro race, the daunting Independence Pass. The race heads out of Aspen and immediately begins the race’s biggest climb, 15 miles, 4,000 vertical feet to the 12,096-foot summit. Then they bomb down to US Hwy 24 before looping around and past the highest range in Colorado, before heading over Hoosier Pass, 11,500 feet, and into Breckenridge. The course is 126 miles and could be won either by a break or by a climber. It is not likely that the big bodies, like Sagan, can hang on for this stage.
Your message has been sent
Get over it!
I’m suffering a bit. I had the delightful chance to ride like a pro. The Larimer County Pro Challenge Experience allowed mere mortals to ride with Mavic neutral support (the folks with the bright yellow cars and motorcycles) over a route and distance akin to what the pros ride. It also included Saxo-Tinkoff riders Tim Duggin and Rory Southerland.
It started out well. I hung with Tim, the 2012 US National Road Champion, and the front pack of riders . . . for about 15 miles. After that it was a long, lonely slog. I was punished for my mass. Southerland is my height, at 6’1″, but weighs a scant 165 pounds. Oh, and he rides for a living.
So now it has been several days, and I have a hard time sitting still. I like to lift, I love riding, and I’ve promised my daughter that we would participate in a mud run this fall, so I need to get out and run. This week I’m trying to slack off a bit, but I also love to eat. It’s tough, but there are things an athlete of any age can and should do.
More and more studies are pointing to the dangers of even low dosages of non-steroidal anti-inflammatory drugs. Heat tends to exaserbate inflamation and even ice has been called into question as of late. Compresstion is still an effective way to treat inflammation, post workout. I own a pair of compression tights for that reason. There are many brands of such garments, but cheaper is not better. Bite the bullet and drop $100 on these tights to get your legs back a bit sooner. Riders at Boulder’s Colorado Multi Sport sware by them.
Estes Park, being a vacation destination, has plenty of massage theropists. Find one you like and utilize this resource. If you don’t have the money, or like a dear friend of mine, just can’t stand the thought of a stranger rubbing you, get a hold of a foam roller. There are several varieties of these. Some are solid foam, some are like a tube. Some have smooth surfaces and some have textures meant to pin-point pressure to work out the kinks.
If you can stand it, there are also massage sticks. Just like it sounds, these are plastic sticks with hollow plastic tubes around them and handles at either end. Roll the stick over the hurt spots to help stimulate healing.
Stretching is absolutely necessary to speed recovery and maintain flexibility. Eric Adams down at CrossFit Estes Park introduced me to Proprioceptive Neuromuscular Facilitation (PNF) stretching. The whole goal of this style is increasing range of motion and speeding rehabilitation. It would take another whole column to explain, so I recommend going to a trusted physical therapist, or head over to CrossFit Estes Park to have it demonstrated before you try it on your own.
Again, I am not a doctor, a physical therapist or any sort of licensed health care professional. Consult one if you have serious injuries or questions.
Have fun, be safe. I’m going to recover.
More Fun, Please
The USA Pro Challenge is bearing down on us like a bunch sprint. But why should they have all the two-wheeled fun? There are plenty of events going on around the event before the pro men come storming through.
This Sunday, August 4, the Colorado Rocky Mountain Bicycle Tour climbs up a portion of the Pro Challenge route and spends the night in Estes Park. The week-long ride is like Ride the Rockies, only smaller and tougher.
Tour director Peter Duffy made a conscious effort to keep the ride to a more manageable 500 riders, as opposed to RTR’s 2,000-plus. The ride is also 469 miles in just six days of riding. There are several challenging climbs along the way, including a triple day that takes riders from Golden to Fraser over Lookout Mountain, Juniper pass and Berthoud Pass. Riders have an option to through in Mount Evans to make the day a century if they really want.
The ride begins and ends in the Loveland-Fort Collins area and stops in Estes Park, Golden, Fraser, Steamboat Springs, Walden and back to Fort Collins. While it’s too late to sign up for it this year, keep it in mind for next summer. Go to crmbt.com to learn more.
Next Sunday, August 11, the Larimer County organizers behind our leg of the Pro Challenge are staging a ride out of Fort Collins called the Larimer County Pro Challenge Experience. The event features three rides all starting at the New Belgium Brewery; 32, 50 and 108 miles. The 108-mile ride features a timed ascent to Red Feather Lakes. First over the top, the King and Queen of the Mountains receive an entry in the amateur time trial up Vail Pass before the Pro Challenge stage 5 on Friday, August 23.
Both rides are fully supported with SAG wagons and aid stations. Ride gear is also available for both, if you really want to look like you belong there. The Pro Challenge Experience has a rider expo at the start/finish line.
On the day of the Loveland to Fort Collins stage, the Fort Follies women’s cycling team will host the Women’s Grand Prix race for Pro/Cat. 1-2 women on the finishing circuit of the stage. The day begins with a Ride with a Pro event, encouraging women of all ages and abilities to take a ride with the pro women. That starts at 8 a.m. in Old Town Fort Collins, anding at a supporting coffee shop. Beginning at noon, the women throw down, racing the finishing circuit in a criterium until 12:50. See how hard and fast the women race as they compete for sprints, the best young rider competition, as well as the final race win. Having seen a women’s crit before, I can say you might be surprised how fast these ladies go.
No matter what your fancy, the weeks leading up to the USA Pro Challenge will offer plenty for the amateur rider to enjoy. Don’t just sit on the couch waiting for the pros, get out and participate.
Have fun, be safe. I’m going riding.
Grateful
I would like to quickly acknowledge everyone who has helped me and Team Estes for the Courage Classic. The Family Medical Clinic at the Estes Park Medical Center and their generosity took a lot of pressure off of us by covering the cost of team kits. As you can tell from the photo below, they were pretty snazzy this year. The more stuff like this that gets covered, the more we get to put strait into Children’s Hospital Colorado Foundation.
Thanks to Rob and Julie at Mama Rose’s and Poppy’s Pizza, the Estes Valley Farmers’ Market and the Rocky Mountain Health Club who all helped us get to and through the Courage Classic.
Thanks to Steve at Buckwheat’s Organic Grocer and Alex of Weezer’s Nut Butters for their gastronomic assistance. All the goodies were a hit.
Thanks to Specialized Bicycles and their demo bike program which saved my weekend. Thanks to Pactimo for a great job on the jerseys.
And to the people who donated directly to the foundation through me, my wife’s uncle, David Winter, MetX of Estes Park, the Basch family and Scott Thompson.
Thanks to all of our families for letting us take three days away, and especially to my own wife, Kendra, who lets me go each year, even though the event always falls on the weekend of her birthday. I love you, my Honey.
If you haven’t donated, the Children’s Hospital Colorado is a leader in pediatric health and wellness in a state-of-the-art facility in Aurora, Colorado. They also lead in research in pediatric health sciences. Their foundation is dedicated to making a difference in the lives of children and their families.
Please head over to couragetours.com/2013/walthester and make a donation to this fantastic hospital.
And thank you.
More Food
I like to make my own riding goodies. I like making and mixing and grinding and bagging to make sure I know what is in my food and powering my ride. This is not always convenient, however. So I will sometimes root out good-tasting treats that won’t hurt my performance. I’ve found this and more.
Steve’s Original Paleo Goods (stevespaleogoods.com) sells packaged foods such as dried fruit, nuts and grass-fed beef jerky. The food is “clean”, no preservatives, no artificial colors or flavors. They also offer their “PaleoKrunch” cereal in several varieties, including nut-free. All are grain-free, gluten-free, dairy-free and, I can honestly say, very tasty.
Steve’s depends on fruit juices as sweeteners, various spices for flavor and just nature for the basic ingredients. The stuff is fabulous. There is more to this, however, than just the good feeling in my mouth, stomach and legs. I also get a warm feeling in my heart.
Fifteen percent of profits from Steve’s Paleo Goods go to supporting Steve’s Club, a non-profit organization that brings fitness, nutrition guidance and mentoring to at-risk kids. Steve Liberati started a CrossFit gym in 2007 in a public housing complex in Camden, N.J., geared specifically to help these kids. He wants to give them alternatives to the drugs and gangs that are rampant in what the FBI calls one of the most dangerous cities in America.
In October of 2008, Liberati and his wife began putting together bags of dried fruit, raw nuts and the like, to help kids eat better during their school day. Liberati realized he could sell the concoctions and use the money to buy equipment for his CF gym. The “PaleoKits” were a hit. It also gave Steve and his little CrossFitters more things to do. Liberati hired some of the kids to help him bag and box the PaleoKits and keep track of orders and inventory.
The Steve’s Club National Program began in fall of 2009 when CrossFit affiliates from around the US saw what Liberati was doing and wanted to help their own communities. In May, 2011, over 30 CrossFit Affiliates across the US participated in the Steve’s Club Beat the Streets Fundraiser, a workout that raises funds to open local Steve’s Clubs in cities with a need.
Now there are more than five local Steve’s Clubs help kids get fit and make better life and nutrition decisions. For more on Steve’s Clubs or Steve’s Paleo Goods, visit stevespaleogoods.com or stevesclub.org.
The Tour de France has begun, and at this early point, it’s hard to tell who is in contention. Most of the first week is pretty flat. The first sorting came during the team time trial on Tuesday, when Australia’s Orica GreenEdge surprised the field by taking the stage by mere hundredths of seconds over defending world team time trial champions, Omega Pharma Quickstep. Neither team has a real overall threat. Team Sky finished third, three seconds off of the winning time, keeping their rider Chris Froome in the mix. Alberto Contador’s Saxo/Tinkof team was fourth, Garmin-Sharp was sixth and Tejay Van Garderen’s BMC squad was 26 seconds off the pace, slotting in at ninth.
The TTT, like descending fast, won’t necessarily get you the win in a three-week-long grand tour, but it can surely hand you a loss. The smaller European squads, like Argos-Shimano and Eurocar, were more than a minute down in the finish. Though, these teams don’t really have a GC threat. One could almost argue that French fan favorite, Tommy Voeckler, could be a threat, but he doesn’t really have the team to get him through to Paris with a lead. Certainly not after placing 19 out of the Tour’s 22 teams. Voeckler will have plenty of fans by the road beginning this weekend when the peloton hits the slopes of the Pyrenees, but teams are aware of the little Frenchman and his climbing talent. Strong teams will be able to send domestiques after “Little Tommy” if they feel his lead is getting out of hand. It will still be fun to watch. Voeckler likes to suffer and loves to make others suffer to catch him.
The first week of the Tour also tends to be crash week. The flat stages invite high speeds and nervous riders. Invariably, there are crashes. The crash on Stage 1 took out most of the big sprinters in one fell swoop. It also demonstrated just how tough these guys are. Some rode stages two and three with bandages on elbows and knees. Omega Pharma-Quickstep rider Tony Martin finished the first stage, then was packed into an awaiting ambulance. He was diagnosed with a bruised lung. Team Sky’s Geraint Thomas is riding with a hairline fracture in his pelvis. Cannondale’s Ted King is riding with a small brake in his shoulder. These are not guys taking dives on manicured grass, or taking a charge even on wood floors. These are guys hitting the pavement at 25-30 mph, losing skin, breaking bones, and continuing to race. These are hard, hard people.
Have fun, be safe. I’m going riding.
Eat food, yum!
For much of my life, I’ve had an odd relationship with food. Some of it has to do with a history of addiction, some with having been an athlete of some variety since I was about seven. I can plow through a dozen chocolate-chip cookies in the blink of an eye, but I still see how certain foods work better in my system and in my training, than others. So, it has been a long, difficult road to where I find food that I enjoy and that will help my riding.
My diet changes from summer to autumn, winter to spring. I will adjust the proportion of each macro-nutrient, fat, carbohydrates and protein, as well as the sources of these. Right now, the height of summer, I eat 40-50 percent carbs, depending on if I am training or actually out competing or on a long tour. Fat tends to stay near 30 percent, sometimes a little lower when I’m out. Protein I like to keep pretty close to 30 percent, though it will dip a bit out riding. If you are familiar with recent trends, you may recognize the proportions of the “Zone Diet”. Yeah, I tend to do that.
I also lean more and more toward natural foods, or even the Paleo diet. The shorter the ingredients list, the better. The more processed a product, the more calories tend to be jammed into it. As much as I like them, chili and lime Doritos are just about as processed and unnatural as a food-like product can be. A handful of almonds and raisins are at the other end of the spectrum. This is the end I try to stay close to.
Now the whole rise of processed and pre-packaged foods is based on convenience. It’s easy to pick up a Twinkie at the gas station, though it is difficult to tell, even while eating it, how long that little yellow cream-tube has been around. Real food goes bad, eventually. It can be timer-consuming to pack a steak in a bike jersey, however.
So I have tried to find options. They have shifted and changed over the years. I have eaten my share of PowerBars and Fig Newtons. I have tried more “natural” options, like the Honey Stinger offerings. Now I have come across two or three options that I have not had until recently.
Allen Lim is a Boulder-based sports physiologist. He has worked for Team RadioShack and Garmin. He invented a hydration drink with less sugar that prompted other riders to dump their sponsor’s drinks and secretly fill their bottles with Lim’s “Secret Hydration Mix”, now just called Skratch Labs mix. No artificial colors, no artificial flavors. This approach I the basis for Lim’s new book, “Feed Zone Portables”.
I’ve written about this book before. Now that I’ve tried out the recipes, I’m convinced it’s the best riding food I’ve ever had, and it’s cheaper in the long run because it’s made at home. Little muffin-tin omelets, two-bite pies, pocket-sized sandwiches, all with whole, natural-food ingredients. My body handles the food better and I can perform better. The first fourth of the book explains from a physiological point of view why this works. It’s fantastic.
Now I am in no way perfect in my diet. It’s not all food that I can chase down or pick myself. When I’m out on a ride, I like a good treat. I still prefer when that treat has few artificial ingredients and a short list. With that in mind, let me tell you about the return of the Estes Park Pie Company.
Val and Patrick Thompson opened their little shop on Elkhorn Avenue a few years back and were surprised by the positive reaction. Their pies, muffins and cookies were, in my opinion, heavenly. After problems finding an industrial kitchen, questionable dealings with other retailers, a move to Longmont and Illinois, the couple are back and their shop has reopened, this time in Lower Stanley Village. They have added to their menu, now offering meals, as well as desserts. I look forward to beginning, as well as ending, a few rides at the Estes Park Pie Company.
This weekend marks the start of the 100th Tour de France. Due two a few wars, while the race began in 1903, this year is the 100th edition of Le Grande Boucle. American Tejay Van Garderen of Team BMC has the best shot of bring the yellow jersey back to the US, but he will have his hands full. While last year’s defending champ, Brad Wiggins, is not defending his championship do to injury, the only man who came close to him last season, teammate Chris Froome, will be leading Team Sky, widely regarded as the best team in the pro ranks this year. NBCSports and NBC will carry the US broadcast of the grandest of the grand tours beginning at 5:30 am on Saturday, and running through Sunday, July 21.
Have fun, be safe. I’m going riding.
Two-wheeled Commute
I shared recently that I once bought a ‘cross bike specifically to commute from the Denver suburbs into downtown for school and work. I lived in Golden and commuted, making for a 30-mile round trip, then to Littleton for a 20-miler. I did it back in Omaha, as well, equally as long. But I didn’t think of it as the grind to work, It was my chance to get my head, my attitude, right before stepping into a cubical or classroom. It was my time to meditate.
I found that I was pretty crabby when dealing with traffic; my follow commuters running bumper-to-bumper on the gray pavement. Everyone uptight, everyone trying to get to where they needed sooner than everyone else. On my bike, commuting, I would arrive at work happy, relaxed and ready to work. Now, it’s a movement
Wednesday, June 26, is Bike to Work Day in Estes Park. The event runs from 6:30-9:30 a.m. and is sponsored by the Town of Estes Park, the Estes Valley Recreation and Park District, the Estes Park Medical Center and supported by local businesses and organizations, such as Kind Coffee.
If the endorphins flooding your bloodstream isn’t enough, how about coffee? The organizations will offer breakfast that morning at the Estes Park Visitor Center at 500 Big Thompson Avenue. Plumbers and contractors might have a difficult time pulling this off, but if you don’t have 100 pounds of gear and have a functioning bike, this would be worth the effort.
I had the chance to speak to several cycling visionaries and luminaries while out on Ride the Rockies. One of them was cycle coaching guru Chris Carmichael. The video is not yet up as I write, but should be by the time you read. Look for it either here or look for me on YouTube. Look up Where’s Walt.
At any rate, Carmichael has authored two books for those of us who have jobs and families and obligations. The Time-Crunched Cyclist and Time-Crunched Triathlete give suggestions to make a training schedule out of the time you have and make the workouts count. Carmichael told me that athletes can and do train adequately with only 6-10 hours a week. He also pointed pout that nearly as important as quality workouts as quality recovery. I know as well as anyone that sleep is sometimes not a priority. This can lead to chronic fatigue and symptoms of overtraining. We should get, just like every doctor tells us, seven and a half to nine hours of sleep to fully regenerate. Some folks feel they can get by just fine on four to six hours, but studies have shown that except in a tiny percentage, like ultra marathon legend Dean Karnazes, this is simply not true. We will always work better after better rest.
I apologize for not getting a great example of great recovery out on RTR. I spoil myself in two ways, once each, during the ride. After the toughest day, I will get a massage. I recommend this for anyone, rider, runner, swimmer, parent, whomever. It is worth every cent you spend. This ride, I got mine after the 91-mile day that included the ascent of Wolf Creek Pass and the fast, flat ride into Alamosa. It works wonders.
The other thing I like to do on big events is get my own room on the last night on the road. I like a particular hotel chain because they serve free breakfast and usually have a pool. It allows me to get a bit better rest when I’m not worried about the guy with sleep apnea buzzing like a chainsaw two sleeping bags away. The result was much fresher legs the next day.
If you are training for an event and at home, make sleep as much a priority as the workout. We need both. Don’t skip the last hillclimb and don’t skip the last hour of sleep.
Have fun, be safe. I’m going riding . . . then to bed.
Freedom!
I often think of the overly-dramatic, overly-romanticized line delivered by Mel Gibson in Braveheart when I swing a leg over my bike. I think of the line when I’m driving between Lyons and Boulder and see the long lines of riders spinning, joking and prodding each other as they go. On Monday, while returning some borrowed stuff to a family friend, I saw two kids on BMX bikes wearing life vests. FREEDOM!
That is the sort of freedom I am aimed toward. That giddy feeling before an innocent adventure. Going to go find crayfish, like my daughter did this weekend. Going to explore the empty field or backcountry trail. Going to ride roads I have never seen. It’s a freedom of childhood summers.
I think this is why there are so many rides in Colorado. We live in an unbelievably pretty, scenic state. Mountains, meadows, flowers, old towns, serpentine roads, all add up to that feeling. The exploration of youth. The innocence that we, of a certain age, seem to crave.
Being able to do this, just jump on my bike and ride all day for a week, is a blessing beyond measure. Saturday, I board a bus bound for Telluride, I reputedly beautiful, old, mining mountain town. I will ride from there all the way back to Colorado Springs, a wonderful city, itself. I will document this journey, relaying back here so I can share the adventure with those who, for whatever reason, won’t be making that trek this year. I plan updates to my blog, waltoutwest.com, and of course, eptrail.com.
Speaking of cravings, I picked up Allen Lim’s Feed Zone Portables last week. It’s a cookbook created by Lim, former team physiologist for Garmin and RadioShack cycling teams. He and chef Biju Thomas created the food and the cookbook as an alternative to processed energy food that has arisen since the late ’80s.
I’m a big advocate of real food. Once I got an idea of how much better I perform and how much tastier real food can be, ditching to bars and bites and gels was not that hard. I started making my own “energy bites” from a recipe in Bicycling magazine a while back. Crushed nuts, diced figs, dates, salt, honey and cocoa powder; what could be bad. Then, I discovered a biscotti recipe in Triathlete magazine with nuts, almond flour and dried fruit. They were a huge hit on my group ride a few weeks back. Armed with this knowledge and an enthusiasm for cooking, I was ready for Lim and Thomas’ book.
The book has a variety of foods. One is not forced into sweet or salty, not just sandwiches or cookies. It has Allen Lim’s now-famous rice cakes, the oatmeal that Kristin Armstrong credits for her gold-medal performance in the Women’s Olympic Time Trial in London, eggs cooked in muffin tins and much more.
I plan to put it to the test. I will cook up some of these delights and pack them for Ride the Rockies. As much as I enjoyed the crepes last year, and the pancake guy, this might be a bit more economical, as well as better for me.
With any luck at all, I hope to have images and videos of the rides, themselves. I have a passion for coffee and unique coffee houses, so I hope to explore those. I will also have the chance to meet several cycling stars and luminaries along the way. I will also, finally, be able to give a first-hand review of the Shimano 9000 group set, as well as the C24 wheels. Of course, it is also loads of fun just talking to regular people on the rides. What sort of person spends a week’s hard-earned vacation torturing themselves over mountain passes? If you read this, you already know, but it’s fun to get another rider’s perspective.
One last little note: if you want to see some racing or find the desire to search for bike treasures, a bike swap is scheduled for Sunday, June 9, at the North Boulder Park during the NOBO Classic Bike Race. It’s a “Drop and swap” meet, so bring those old items that you don’t need. Someone else might be look for that very item.
Well, I’m off. Check the eptrail.com web site daily for updates. Also, if you just can’t get enough, head to waltoutwest.com, as well. This is going to be great.
Have fun, be safe. I’m going riding . . . the Rockies.
Excitement builds
The Giro d’Italia is over. The Tour de Frances is just next month and the Ride the Rockies, by the time you read this, is nine days in the future. To say I’m wound up would be an understatement. Now the hard part: relaxing
I have been working out, watching my diet, counting every calorie both in and out for months. As I write, the new Shimano Dura-Ace group set is on a UPS truck bound for my home. I’ve begun to receive my media information from the wonderful folks who run Ride the Rockies and I can barely wait. I have to, however, and I have to relax a bit.
This next week is the taper. If you get on the RTR website, the training schedule goes from 185 total miles this week down to 90 next week. It’s time to give the legs a break and let them regenerate. Wednesday this week was the last day I lifted weights ahead of the ride. This is the week when we want to put our legs up a little more, drink even more water and stay off the bike for anything more than maybe 90 minutes.
This is a good week to check the bike. Make sure all of your cables and housings are in good shape. Check your break levers to make sure they’re not sticky or sluggish. Give the chain a good cleaning and re-lubing. Check to make sure your wheels are true. Even check your shoes and cleats to make sure they are clean and properly aligned. There are still plenty of things to do ahead of the week on the bike, even if we don’t ride.
Make sure you have your on-bike nutrition dialed in. Just because we are not pros does not mean we should ignore this detail. I have an array of sensitivities and intolerance, as well as a relatively tight budget. I have to watch what I eat so that I can enjoy my time on and off of the bike that week. I spent some time at CostCo this weekend gearing up with this in mind.
I’m not quite to the point of packing. That will come next week, but I have my bags and a bike box ready. If you are headed for Telluride, you should, too. I hope to cover all of this next week.
In the Amgen Tour of California, young American and Colorado resident Tejay Van Garderen snagged the races GC win, his first major stage race victory. Van Garderen seemed to be the odds-on favorite throughout the week that started in San Diego County under a scorching sun.
Racers suffered the first two days in 110-degree heat, amplified by the pavement. The race began in the south of the Golden State and headed north this year with visits to Mount Diablo where Van Garderen cemented his win, a trip over the Golden Gate Bridge for only the second time in race history, and a final finish in Santa Rosa where Peter Sagan took the final sprint victory as well as the green points jersey for the second year running.
Along the way, relative old-timer, Jen Voigt won stage five. It was his first win since last August when he won the Queen Stage of the USA Pro Challenge from Aspen to Beaver Creek on a long solo break away. Voigt, an international fan favorite, will also race the Pro Challenge when it again winds throu Colorado this coming August.
Just last Sunday, Vicenzo Nibali took an unusually cold and snowy Giro d’Italia. The race saw Dolomite stages modified, and in one case cancelled due to the snowy conditions. Some riders groused about the mid-race changes, but for the sake of rider safety, it was the best thing to do, according to race organizers.
Mark Cavendish won the final sprint into Brecia. It was his fifth sprint win of this year’s Giro. It assured the Omega Pharma-Quick Step rider of the races points competition win and made the Manx Missile only the fifth race to claim the points jersey in all three Grand Tours.
The town is still looking for volunteers and ideas for the weekend that the USA Pro Challenge wheels through town. Contact the Special Events folks at 586-6104.
Meanwhile, have fun, be safe. I’m going riding, at least a little.
The image is from the main street in Leadville during last year’s Ride the Rockies.
Change in the Canyon
Estes Park sits just on the cusp of a potentially great summer. The economy is finally picking up. While gas prices are rising, it is because people are finally traveling again. Estes Park will see its usual influx of visitors looking for outdoor adventure, and the town will host a world-class professional bicycle race. Estes Park is a destination for people who not just want to get out of their homes, but want to get outside. This is especially true for road cyclists.
Every year, hundreds, if not thousands of cyclists test themselves on the roads leading into Estes Park, and none more than the Big Thompson Canyon. It is such a popular and iconic climb that it is part of the USA Pro Cycling Challenge this August. The pros will enjoy a rolling road closure, but the average weekend road warrior has a bit more to worry about in the canyon. Something should be done to make the climb safer.
While cyclists can often match motorists’ speed descending the sinuous road, climbing out of Loveland presents a precarious ride. A pro can maintain 15 miles an hour, which is still very slow by motorist standards. The canyon also has quite a few tight and blind curves, making both cyclists as well as motorists nervous. Some of this will change, just by law, but there are some things that could be done sooner, rather than later.
Laws passed in this last legislative session require anytime a road is reconstructed, the needs of pedestrians and cyclists must be taken into account. This often means adding shoulders. This is evident in the bridge reconstruction between Estes Park and Drake, where a wide shoulder was added to the bridge. In the long run, the canyon will be safer to ride, by law. In much of the rest of the canyon, however, at the moment, there may still be tight spots.
“Seventy-four to seventy-six percent of Colorado highways now have shoulders,” reports Dan Grunig, Executive Director of Bicycle Colorado, the state’s leading bicycling advocacy group. “The mountains and foothills are mostly where we’re missing that.”
In the short term, there are some simple things state and local officials could do to make this corridor safer. To start, roads like US 34 tend to be 24 feet wide, from the white fog line on one side to the other. Grunig points out that this is a pretty wide travel lane. Signage could be placed on the sharp curves warning motorists to keep alert to cyclists. Next, the fog line on the uphill side could be moved inward about two feet, giving cyclists a wider shoulder on the slower side. Finally, chevrons and a cyclist symbol should be painted on the motorist lane, again on the uphill side, to also remind the drivers of the cyclists on the road. The slight narrowing of lanes will also cause drivers to take the curves a bit more slowly, keeping them in their lanes.
Estes Park is right on the verge of becoming a major destination for cycling tourists. With our climbs, our scenery, restaurants and family-friendly focus, not to mention the upcoming world-wide exposure from the road race. If pressure can be applied to local and state transportation officials, the Big Thompson Canyon and its communities, Drake, Glen Haven, Loveland and Estes Park, can enjoy more cycling traffic. And with the bikes come their billfolds. It would be safer for drivers, safer for cyclists and invite more revenue to Estes Park.
Full Speed Ahead
It is clearly cycling season, even at altitude. At the middle of May, one grand tour is snaking across Italy, one smaller tour is heading up the state of California and we are four weeks from the start of Ride the Rockies. But wait . . . there’s more.
The town of Estes Park is gearing up for its moment in the international cycling spotlight. With riders like Cadel Evans from Australia, Peter Sagan from Slovakia, Andy Schleck from Luxembourg and the Garmin-Sharp team from just down the hill in Boulder, it is very much an international event. Fans and reporters from around the world will likely show up, as well. Estes Park, as a whole, needs to get involved to show the world that we are a place to visit.
Bo Winslow, the town’s Community Services Director, has put out a call for volunteers. The town needs course marshals, idea people to help with related events in town the day of the race, as well as vendors to keep the visitors in Estes with food, gifts and the like. If you think you want to help, contact Bo at 586-6104 or e-mail events@estes.org.
I have heard there are detractors who point to flopping rock shows as a reason that we should not care. To that I say, the bands who have come for those shows have not been top acts since I was in elementary school in the ’70s. The guys who will be blowing through town on August 24 will be the very best riders on earth right now. These are the best of the best. These guys are faster and fitter than anyone you personally know. These guys competed for medals in the Olympics and will be here preparing for the World Road and Time Trial Championships. In cycling, if you’re not in France in July, it really does not get any better than this.
To get an idea of what we are in for, tune in to the Amgen Tour of California, going on this week. Folks are lining the race route, especially on the climbs and in towns, two things we have going for us. We will see the end of a race within the race as the last King of the Mountains points will be collected at the top of the Glen Haven switchbacks.
The one thing we will have that the California race doesn’t is that many people will still be on summer vacation when the Pro Cycling Challenge comes through. And, because it will be a Saturday, and with our proximity to our major population centers, we could see a crowd matched only by the Scot Fest, except they will all funnel into downtown. This is a chance to show a global audience all of what Estes Park has to offer.
There will be another, slower but no less enthusiastic group pedaling through Estes Park 19 days ahead of the pros. I will be riding the Colorado Rocky Mountain Bike Tour through here on August 4-5. It is the opening day of the ride that loops beginning in Fort Collins and visits EP, Golden, Fraser, Steamboat Springs, Walden and back to Fort Collins. This makes a whole summer of fun for me.
The CRMBT is like Ride the Rockies, only smaller and tougher. While RTR allows 2,000, or so, riders, CRMBT allows only 500. The rout tends to be more challenging, as well. While the toughest day in the saddle for RTR will be Day 4, when we ride over 10,850 foot Wolf Creek Pass, the third day of the CRMBT starts in Golden, climbs Lookout Mountain, ride to Evergreen to climb Juniper Pass, plunges into Idaho Springs, slogs to the base , then climbs Berthoud Pass before finishing in Fraser. Three big climbs over 85 miles. Riders are even invited to ride the Mount Evans Road, if they feel so motivated.
Tour director Peter Duffy explains that it is a tour for a more dedicated crowd.
“I don’t want to bad mouth the Ride The Rockies,” he hastens to say. “I’ve ridden it, it’s fun. The CRMBT is smaller and tougher. We want to appeal to a more dedicated cyclist. The people who ride CRMBT will be a little fitter and a little more enthusiastic.”
I start my organized riding season this Saturday with the First Ascent Ride, a fund raiser for Livestrong. It is a metric century, starting and ending in Golden, starting with a climb of the Golden Gate Canyon, a road that pitched up to 14 percent in sections, then follows the Peak to Peak highway before descending Coal Creek Canyon and returning to Golden.
The ride features several members of the 7-Eleven cycling team, as well. It should be a great morning of riding. If you find your Saturday morning open, check the First Ascent Ride website and head down to Golden early. The ride begins at 7:30.
Have fun, be safe. I’m going riding.
This image is from the USAPCC web site.
Walt Out West 