CycleBetter.Com!

The G-Rant : Grant's Rants on Adventure Racing

“Without adventure, civilization is in full decay.” - Alfred North Whitehead

September 2005 - Posts

  • Vegas to Virginia

    Our local bike shop is doing a cross-country ride (close to the Ride Across America Route).  They're starting after the bike conference in Las Vegas this weekend and will finish in Virginia sometime in mid-October.  They'll be publishing updates online here: http://bikebeatonline.com/site/page.cfm?PageID=148 or from their home page

    Hope the BikeBeat gang, including the biker we turned to the dark side of adventure racing (Robert), have a great trip!  This is the perfect time of year for a cross-country journey!

     

  • Orienteering Phone-A-Friend

    I got a call from Britt while she was out on the orienteering course at Newport News Park; she was struggling with Control #4 and I had mentioned to her we thought the park map was wrong on it.  Refer to the map below.  The Park map shows #4 as position #4, but the actual control is located at the "?"

     NN Park O-Course

    It's about 250 paces off by my count, or 1/3 of a mile.  May not sound like much, but for orienteering that is a long distance and for a permanent orienteering course like the city has set up; they should remedy it.  Until then, I guess it will be a tidbit of local knowledge for area orienteers.

    On a related note, the course is much more challenging when run out of sequential order.  For example, I might go from #5 to #15 instead of taking the controls in order.  If  you pursue them in order, you're pretty much just staying on the park trails and it's much easier.

    That being said, the optimal route from 5 to 15 is up for debate.  See the image below with two approaches, one in purple and one in yellow.

    NN Park O-Course Routes

    The purple is a very tempting route, and only about 1/4 of a mile in distance.  The yellow route is all on wide dirt trail, however, and about 2/3 of a mile. If you run a 9 minute mile (which is a pretty tame pace), you can be at control #15 in 6 minutes on the yellow route.  The purple route can be through very dense woods with lots of deadfall (courtesy of the storms we've had in recent years) -- when the creek bed is dry it's a bit quicker going but it's still tough to beat 6 minutes via the purple route.  It's counter-intuitive, especially to an adventure racer who thinks "I'm not afraid to get off trail!" Turns out, in this case, setting the bravado aside and going the yellow route via trails is certainly easier and less injury-prone.  If you're in a situation where you need to gain ground on somebody or take risks, the purple route is certainly an option, but the yellow route is the more sensible choice.  It may be a conservative choice, but it's more likely to be the fastest in my opinion.

    Now, as the distances get further, an option like the yellow route becomes less attractive because you're covering nearly 3x the distance to get to #15.  Like most things in adventure racing, it comes down to assessing the situation and decision making.  What's the weather like?  How dense is the forest?  How sturdy are your ankles?  Are the trails clearly marked so you can eat while running instead of concentrating on a compass bearing or reading terrain?  These are just some of the things to consider.

  • Training Log For Week Ending 9/25/2005

    Mon: rest day
    Tue: weight training
    Wed: 45 min trail run
    Thurs: weight training
    Frid: rest day
    Sat: 65 min run
    Sun: 45 min singletrack

    This was a light week after the big Sherando day the week before and we're in crunch time for running the TASC this coming weekend.  I think I'll be doing good to get 3 workouts in this week, but I might be able to combine course setting with a bit of activity.  Work is also going into a crazy phase so I might have to do the 5 AM wake-up thing to get some good training in . . . we'll see.  I'd really prefer to get back to 2 or 3 long training sessions per week (3 hours+) instead of 5 short sessions (1 hour or less), but it's tough to fit it all in.

    The good news is that it sounds like night biking on Thursdays has been approved by the park along with the EVMA so I can be assured of a good long workout at least one night each week as the days grow shorter.  Of course, nobody is permitted to night ride solo at the facility so I'll be working to corral some friends into firing up their NiteRiders or JetLites along with me!

  • Training Log For Week Ending 9/18/2005

    Mon: 1 hour mtn biking
    Tues: 1:30 min orienteering run/walk
    Weds: 45 run quick
    Thurs: weight training
    Frid: 2 hr paddle + 30 mins orienteering
    Sat: 6 hour mtn bike (sherando day)
    Sun: 1 hr trail run

    Forgot to post this last week, sorry if it's out of order

  • Conference

    I gave a talk on adventure racing today at the annual Virginia Parks & Rec conference.  It was a great opportunity to talk with some of the park leadership in the state and evangelize the sport of adventure racing -- my title was "Adventure Racing Is Not For Criminals" so you can gather the angle I was working.   I gave an overview of the sport and how the whole thing works; most unindoctrinated people have lots of basic questions so I tried to speak to that without getting into too much detail.  I used a lot of great photos from our events, too, so I worked to keep it lively.

    I was expecting a lot of tough questions about safety or course design and protected areas, but most seemed curious and had a very positive outlook on the sport (or they kept quiet).  It worked out that we may organize an event or two as a result of the talk.  Some were in places we've already been looking at, and some were totally new and unexpected which is really exciting . . . 

  • Rough day in NoVa

    Team HRAdventure entered the VentureQuest adventure race in Northern VA.  I couldn't do the race -- more on that in the next post -- but Mike (a regular on Team HRAdventure who I race with a lot), joined forces with Rebecca (who we've trained with and know well) and Scott (who is relatively new to adventure racing but helps to organize the races we put on). 

    I got a voicemail from Scott a few hours ago.  He said in the message, "It's been a bad day for me, but Mike and Rebecca are still out there racing."

    That's strange.  Adventure racing is a team sport.  I finally got to talk with Scott on the phone and it turns out he had to withdraw due to medical reasons; he was way too dehydrated and cramping really badly.  He abandoned the race part way through and Mike and Rebecca continued as a partial team.  He also had 2 flat tires in the first 30 minutes of the biking portion of the race, which just added insult to injury. 

    So, it sounds like a rough day for Team HRAdventure up in Northern Virginia but sometimes rough days are the ones you learn from the most.  Scott is going to write a race report for the HRAdventure website so we can get the full details.  I hope Mike and Rebecca had fun, they're two great athletes.

  • Sherando Saturday

    We had a great ride this Saturday around the Sherando trails in central VA.  6 hours of mountain biking in all, but not at a break-neck pace as we stopped periodically to make sure everyone was still together.  An excellent workout for the 10 bikers who did it.  I think this Sherando ride is the best mountain biking for adventure racing within 3 hours of Hampton Roads because:

    1. Serious elevation gain (about 4,100 feet of climbing for the entire route -- see the elevation profile for our route below)
    2. Miles 6 through 10 are relentlessly up a set of switchbacks.  Not as technical as "the" switchbacks at Sherando, but the jeep trail is a combination of rocks, sand, and scree that makes for a major climbing workout.  Most "big" adventure races will include significant elevation gain and it's hard to train for it in the coastal areas of Hampton Roads.
    3. Several miles on gravel and a few on asphalt roads let you work your paceline tactics
    4. Combine the above with a little singletrack, a dash of navigation, and the duration of the workout (6 hours on the bike) ensure that all aspects of biking for adventure racing are included.

    Elevation Profile for our route:

    A few of us planned to mix in some trail running while we were out there, but once we finished everything we were starving and opted for a late Mexican lunch in Waynesboro instead.  Saving something for next time . . .

  • The Raid World Cup Expedition Race

    If you're interested, there's a huge expedition race going on in Europe right now and there is about 3 days remaining (out of 6 total) before the first teams should be done.  It's the Raid World Series and the teams competing had to qualify for the event and are the absolute cream of the crop.  I could waste quite a bit of time playing with the Raid's web GPS tracking tool (http://theraid2005.denali.be/) that shows the course, the teams, and their progress.

    As I understand it, the 2005 course is supposed to be twice as tough as 2004 and that's saying a lot! 
  • Your Orienteering Mojo

    The orienteering session from Saturday went well.  We had a good turnout (15 or more people) and a gorgeous day.  I covered the very basics (Handrail, Aiming Off, etc), leaving quite a bit on the table for another time; I think there's a lot to be said for learning about yourself as well as learning about orienteering in general.  It takes practice to discover what kind of compass you like, how you prefer to hold and fold your maps, and how easily you move off trail.  I can share how I operate, but it doesn't apply to everyone else and people getting more into orienteering need to develop these things for themselves.  I guess it's building your own "style" of orienteering, for lack of a better term.

    A few things I suggest doing to help find your orienteering "mojo:"
    1. Pick two locations, point A and point B, to orienteer between (Newport News Park has a fixed orienteering course and map to go with it, but any place can work so long as you have some kind of map).  Identify a few routes from point A to point B -- be sure to have one route with trails, one without, maybe one with a road, one combination etc.  Use a watch and time how long it takes you to run each route.  Take some time and really explore the options.  When you're done, examine the results and learn from the experience: Are you faster running off-trail than you expected?  How easy is it to check your map when running on a smooth surface?  Does your hand sweat and damage your map?  Is your compass slow to respond?  Don't disregard a 20 second time difference . . . in a "real" situation those 20 second decisions can turn into 20 minute decisions if you use your experience to your advantage.  You could do this with your adventure racing teammates to help discover how you work well as a team . . . maybe one is great at vocalizing features while another is better at quick route selection.
    2. Take a map on your next long run, preferably a run through a park or area with lots of greenspace.  Track your progress on the map as you run, and maybe half way through the run get off trail and navigate your way to another part of the trail or road.  You'll be surprised how much you'll learn about the area around you.  Work on reading features throughout your entire run and getting comfortable with the mental endurance required.  I've found that I make pretty good orienteering decisions for the first 8 hours of an event, but eventually my concentration starts to deteriorate and it requires more focus to stay on track the longer an event goes.  This is where having some team navigation can really help (and some Red Bull!).
    3. Participate in O-meets like the ones organized by the Quantico Orienteering Club (QOC); their website is http://qoc.nova.org and they have events every week, although you may be in for a bit of a drive!  Rumour has it that Encompass-Adventure, the local orienteering gurus, might have some events for the Hampton Roads area in the coming months.  At these events, take advantage of the opportunity to talk routes and course selection with the others . . . it's a great way to mutually learn.
    This stuff isn't academic orienteering where you learn concepts and principles; instead, this stuff helps you learn about yourself and how you orienteer and can be instumental in building your orienteering mojo for adventure racing and beyond.
  • Training Log for Week Ending 9/11/2005

    Mon: weight training, 20 min run (light)
    Tue: 45 min trail run (moderate)
    Wed: weight training and 1 hr singletrack mtn biking
    Thurs: rest
    Fri: 1 hour trail run (moderate) and 1 hour kayaking (moderate)
    Sat: 2 hours orienteering (walk/run) and 2 hours kayaking
    Sun: weight training

    When running, I've been Working alot on pace counting and sticking with the full motion (one leg at a time) pedal exercises when I get to the gym.  The longer paddle on Saturday was a lot of fun; white-caps on the York River made for some good waves! 

  • Orienteering for Adventure Racing Sat. Sept 10th

    All systems are go for an intro to orienteering at Newport News Park this Saturday, Sept. 10, starting at 8:30 AM.  Weather looks to be perfect, but we'll meet even if it rains.  Bring $3 for the park orienteering map, a compass, and I suggest long pants for off trail excursions.  We'll review UTM plotting (very briefly) using a USGS quadrangle map, and then get into strategies for orienteering using the more detailed park map.  I estimate 20 minutes of talking at the beginning, followed by an hour or two of hands-on navigating in the woods.  I'm certain groups will splinter off after a while to practice the techniques on their own.  While you could spend all day out here orienteering yourself into a state of bliss, I plan to leave the park around 11 AM.

    Directions to Newport News Park (located at 13564 Jefferson Avenue, Newport News, VA):
    Take I-64 Exit 250B onto Ft. Eustis Blvd
    Turn left at Jefferson Ave
    Turn right at the second park entrance (the campsite entrance just past the reservoir -- not the main entrance)
    Look for us on the edge of the campsite parking lot
    If you're coming out and haven't let me know yet, just shoot me an email so we can anticipate numbers.  We may rally the Encompass-Adventure guys to come and improve the instructor-to-student ratio a bit!

  • Healthy Feet and Giving NGAR 2005 3 Toenails

    This is an interesting site dedicated to your feet and keeping them healthy, particularly during long runs, adventure racing, and so on.  It's maintained by the "Fixing your feet" guru Jon Vonhof who literally wrote the book on foot care (check it out here at Amazon.com).  I had no idea there was so much to say about footcare!

    I've wrestled with finding a winning formula for my feet; even when I was young and playing lots of competitive soccer, I had problems with blisters and the like.  The last few years I seem to lose a toenail or two every major adventure race I do.  The worst, by far, was the 30 hour NGAR in January of 2005 where we had a 14 mile hike-a-bike section . . . it was nighttime and the narrow singletrack (seemingly always uphill!) was unrideable with our meager bike lights.  We pushed and carried those darn bikes through the bitter cold of the Georgia mountains.  It was below freezing!  I had on a few pairs of socks to stay warm and my bike shoes were too tight on my feet.  Why was I hiking in bike shoes, you may ask?  I guess I was optimistic that at some point we'd actually ride the bikes instead of just drag them along with us.  The price I paid for that optimism was 2 lost toenails (both big toes) and one adjacent toenail on the left foot; 3 toenails in total.

    Sadder still, nobody on Team HRAdventure thought to stop and change our shoes.  We all hiked 14 miles in bike shoes.  You get to a point in adventure races where any extra movement is avoided like the plague and, if you're tired enough, you aren't thinking as clearly as you should be.  Economy of motion is the rule.  We all had trail running shoes in our backpacks, we just didn't want to exert the energy to stop and change footwear.  The same goes for food . . . if it's hard to get to, you are less likely to go through the hassle and dig it out; that's why hip pockets on packs and other convenient places to store food are so important.  As I remember, my shoes were pretty accessible, but I didn't want to stop my forward motion long enough to put on more comfortable footwear.  That's a lesson learned!  In fact, there were several lessons learned including:

    1. Get a really good bike light (I use a NiteRider head mounted HID light -- but I think mine is a slightly different model than the one in the link).  I got it at BikeBeat and I don't think I spent $450 on it.
    2. Practice night biking, both technical and non-technical.
    3. Prep your feet better before events (this is still a work in progress for me -- currently I like baby powder to absorb moisture and keep my nails as short as possible).
    4. Don't be dumb about stopping to change your shoes if it's appropriate!

    We actually have a list of "lessons learned" from NGAR 2005 with around 40 entries on it, but I'll spare you the details for now.

    So, care for those feet and check out the resources at the top of this rant; maybe you'll limit your next race to only 1 toenail or, better still, none!

  • Mike Rocks and Rolls Fast

    Congrats to Team HRAdventure's Mike Jones on running a speedy Rock & Roll Half Marathon in 1 hour 37 minutes (7 mins 30 secs per mile avg).  That's darn fast for 13+ miles.  Britt Anderson, Don Babb, Beth Waterson, and Scott Lerberg all completed the run from the HRAdventure family and I think they all met their goals for the event.  Way to go guys!  It must be nice to run without a backpack on for once!

    Even more to Mike's credit, he came out and tested the Tidewater Adventure Sprint Challenge course for us the day before this half marathon (he'll be out of town for the real event).  The test team biked, paddled, and ran for over 8 hours and helped us to prune the course down for the real racers on October 1.  Not a bad warm up day prior to a half marathon.

    Another fact to share about Mike's running: when I went into anaphylactic shock in the woods at the Krista Griesacker 12-hour race in PA last month, he was my teammate (we raced 2-person since Britt cancelled) and it's good to have somebody who runs fast when your life may depend on it.  Not to reach for melodrama here, but I owe him big time and hope to never have to return the favor.  The full story of this incident may be coming to an adventure or outside magazine near you . . .

    Some may ask why I didn't do the Rock & Roll.  I have this thing about long runs on asphalt.  I don't enjoy running on it, certainly not for long stretches.  I'd say 85% of the runs I do are on trails or dirt roads because it's easier on my calves, joints etc.  Or, perhaps, I think it's easier on my body so it becomes a bit of a self-fulfilling prophecy.  Now, an off-road half marathon would be more my speed.

  • Training Log for Week Ending 9/4/2005

    Mon: Weight Training
    Tues: Rest
    Weds: 2 hours mountain biking
    Thurs: 30 mins paddling and 45 mins fast trail run with pack
    Fri: weight training and 1 hour orienteering run (slow w/ map)
    Sat: 1 hour mountain biking
    Sun: Weight training, including pedal stroke work and an easy 30 min run

    Comments: I felt good this week, a bit of calf tightness but that's normal for me.  I need to stretch and use the wobble board more regularly.  I also think I need to be more structured in my training instead of just going with what feels right . . . but I always say that and I'll probably say it next week too!

  • One legged biking and EnduranceRadio.com

    Endurance Radio has some great free audio content for cyclists and multi-sport endurance types; this cycling specific interview is right up the CycleBetter.com alley. 

    Among other interesting topics, Benjamin Sharp talks about efficiency, aerodynamics, and bike-fit in his interview.  I thought the dialog about "torque by degree on the pedals" was very interesting; many people push down too hard on the pedals instead of engaging the muscles througout the pedal stroke and using fibers besides those just in your quads.  A good drill to train for full muscle engagement is to unclip from one pedal and go with just one leg for 1 minute at a time; do 3 or 4 sets with each leg.  He suggests starting on a trainer bike and gradually working up to a real bike.  Your goal should be a smooth stroke with the chain taut throughout the duration of the stroke.  Get the proper technique down first, and then worry about doing it with more strength or speed. 

    I'll be giving this a shot today or tomorrow so if you see a guy pedaling in the gym or down the road with only one leg attached to the bike, don't ridicule him -- he's just in the EnduranceRadio.com (or CycleBetter.com) know.

    This reminds me of the Asheville 12-hour Mountain Sports Festival adventure race when a friend of mine, racing on another team, hurt his knee early in the race and was unable to pedal with his right leg.  He did most of the biking leg (40 miles or more) just pedaling with his left leg.  I think he got help from a tow from a strong biking teammate, but still . . . that's a hard way to spend an afternoon. 

    Anyway, check out EnduranceRadio.com for some good stuff!
More Posts Next page »
Sign in | Join | Help

in Search

Google