A Bicycle is a Form of Transportation... (Opinion)

This ran in the WKU College Heights Herald. Excellent!

Share Your Achievements

A sure way to enhance your enjoyment of this lifestyle is to share your goals and achievements with others. It's a great way to motivate yourself, keep yourself accountable, and even brag a little (hey, there's nothing wrong with a little self-promotion and being proud of your accomplishments).

I encourage you to find a way to do that. Outside of our blog, I do it through posting photos on my Facebook account, having my race results posted on athlinks.com, and sharing my upcoming races and subsequent results with co-workers, family, and friends.

Find a way to make your goals and achievements public. You'll find that your enjoyment will increase, your motivation will stay strong, and you'll want to do more.

Kia Kaha!

Week in Review (9/22-9/28/08)- Karl

Monday Rest Day

Tuesday 1 hour bike with speed work

Wednesday 2200 m swim

Thursday 1 hour run; 6.73 miles; 8:55 pace

Friday Travel to Little Rock for BDB 100

Saturday Big Dam Bridge 100; 7:58 finish time

Sunday 30 minute run; 3.16 miles; 9:30 pace



Had a GREAT week and ended it by participating in the BDB 100 with my brother and best friends (Team Topper Tri). It was an incredible experience...a day for the ages. I was inspired by their performances, their perseverance, their attitudes, and their success. Every one of them achieved a personal best in one way or another and we were all winners.

I look forward to next year's adventure with my teammates and to those in the years to come.

Kia Kaha!

Dino Weekly

Mon: Rest
Tues: Rest
Wed: 45 mile bike (17 mph)
Thur: 2 mile run (8:20)
Fri: Rest
Sat: 100 mile bike ride (17.8 mph)
Sun: Rest

You guys wont believe the ride I did Saturday....Awesome ride with some really cool people.... in fact some of the best friends a guy could have in this lifetime! a beautiful week of exercise...... now going to focus on a little rest and some endurance running in the weeks to come for a 26.2 in the spring........

The New P4

Click on this heading for this week's bike porn. It doesn't get much better. Enjoy!

By the way, now you know what to get me for Christmas.

Rim to Rim Grand Canyon Hike

Here is another adventure for us to consider. Perhaps some of these could be combined.

Here are some examples:

We do a rim to rim hike one day and a bike ride the next.
We do a mini-adventure race scenario: run, hike, bike, kayak.
We rent mountain bikes and do a hike and bike.
We find a cool trail run (30K perhaps) and follow it up with a bike ride on subsequent days.

Next adventure

http://www.gordonsguide.com/

Here's Gordon's Guide...might give us some ideas for the next adventure

Camera reminder

Anyone have a decent digital camera? I'll bring mine, but it's average.... with Karl's connections, Team Topper Tri will make the WKU Alumni magazine, so a good group shot is key, and with a little shameless corporate promotion, I'll post our group as Team LinGate affiliate riders and put us on our new website.....

Forecast for Race Day

According to weather.com, the forecast for Little Rock on Saturday, September 27 calls for sunny skies, a low of 59, and a high of 82.
Perfect conditions!
Kia Kaha!
-Karl

Race Preps

Plenty of water all week........ like the 1/2 cup yogurt with 1/2 cup dry oats mix with strawberry fruit spread and nuts........ peanut butter - bananna on wheat bread....... and chochalote soy milk are my favorites........plenty of carbs (noodles or whatever I can get)...... breakfast is key for me.... oats, toast, peanut butter, jelly, coffee......... (at least 2 hrs. prior) then a gu and some sport beans before start and a G2 gatorade........ Also, a blow job the night before calms me and makes me sleep better............ Who's got Booty duty for the BDB 100?

dino

Bacon Preparedness Exercise or BPE for short

Although my events are few; however like Karl, I prefer to get all my crap laid out and the crappy details figured and be completly ready for the morning. I prefer to wake early with plenty of time to eat and have my coffee in prep for the all important bathroom visit. Oddly enough, I treat all my hunting trips the same way too. Nothing special for me other than having plenty of time to "piddle" a bit.....

I did notice in the previous article the comment about having coffee and tea, basiclly saying if that's your norm, do it on race day as well. I do however consume more protein on a ride than reccomeded by this article....the nuts or peanut butter feel good, so not sure on that one, but I'll have it with me none the less....

Ultimate Century Nutrition Plan

I'll finish with this post (I realize I'm flogging a dead horse by now).
My main worry for a race of this length is gastrointestinal distress. I cut back on fiber (salads, fruit, grains) on the three days leading up to race day (ate my final salad of the week tonight, for example). The most important meal of the week is actually the meal two nights before the race, so while I do carb up on the night immediately before, I do the actual carbo load meal two nights prior. The two nights prior is also your most important sleep night. The night before I'm usually so nervous and excited that sleep is hard to come by. I get to bed early or sleep late the two nights/morning before to make up for my lack of sleep the night before.
The day before the race I carry a water bottle around all day and sip from it continuously. After the expo, I try to get back home and put my feet up for the day. I lay out all my gear for race morning and make my list for what I want to eat for breakfast, take to the race, and have ready for after the race. The last thing I want to try to do is think through all that with an anxious body and mind on race morning.
I then get to transition early, get marked, get everything set up, hit the port-a-john (once, twice, three times), and get a warm up jog or swim. Then, I get down to the starting line and get ready for countdown!
I'd like to hear your pre-race rituals. Do share!
See you guys Thursday night!
Kia Kaha,
-Karl

Nutrition for a Century Ride

Pre-Race Nutrition

Here is a good article on pre race day nutrition.
I'll be adding another article or two on nutrition and planning for throughout this week.

Weekly Review- Karl

Monday Rest
Tuesday 1 hour bike w/ 30 second accels
Wednesday 45 minute speed session on treadmill
Thursday 30 minute swim
Friday 1600 m swim
Saturday 4 hour bike; 65.9 miles
Sunday 2 hour run; 12.57 miles

Final hard week before BDB and Longhorn 70.3. Felt great and had some strong long sessions yesterday and today. Tested nutrition for BDB on Saturday and think I found my formula (had 3 water bottles- 16.9 oz each; 3 Accelerade bottles; 1 PowerBar; 1 Balance bar; 3 PowerBar gels). Considering I burned 2990 calories, the nutrition kept me feeling strong throughout.
I'll be doing some light sessions on Tue and Wed this week (traveling to Tulsa tomorrow and leave for BDB on Thursday) and then tapering the following week leading into the 70.3 race.
I'll be adding another post or two to help us all think through our nutrition during a pre-race week.
Have a great next few days, men, and safe travels to Little Rock. Look forward to seeing all of you.
Just think: this time next week, we'll be heading home as Century Ride Finishers!
Kia Kaha!
-Karl

Bacon Weekly

Mon- Chest, shoulder, tri, abs
Tuesday- 30 mile ride
Wednesday- Sinus
Thursday- Sinus
Friday-Doctor
Saturday-Feeling better
Sunday- 3.1 mile run @ 26.05 (new record* for Bacon)

The sinus infection drove me to the doctor on Friday and I told her she had 5 days to get me better....got a steriod shot, a z-pac, decongestant, and inhaler....THE WORKS!!!!!!!! Needless to say I felt like I could leap a tall building and the reason I astericked my time today...can't imagine that I could improve my best time by over a minute without the boost...maybe so, I guess I'll have to testify at a congressional hearing if my time is questioned. Needless to say I was pumped about my time...and it was just about the time that Judas Priest, break'n the law, came on my IPOD so the sprint was easier.....can't wait for the trip...bike is being tuned as I write......

Dinos Weekly

Mon: 6 mile run (7:52 pace)
Tues: 4 mile run (8:00 pace) 27 mile bike (18.5 mph)
Wed: 2 mile easy run (9 pace)
Thur/Fri: Rest
Sat: Bad to Bone Duathlon 3.5 run, 26.5 bike, 3.5 run - 2:28:14
Sun: 2 mile easy run/walk with girl

not a bad week.... had some stress and excitement. My girls boy broke his finger playing ball and had to have surgery at Jewish....... poor nutrition and much stress......However, the Duathlon that kicked my ass made me feel much better.......released lots of tension and felt real good when it was over.........endured the pain this week!

cant wait for Little Rock

"give it hell!"

Bad to the Bone Duathlon

Wow! A course that definately lived up to the name...... Dino did a little exterra run through some of the steepest, rockiest, hills I've ever witnessed.........Totally brutal........ A 3.5 mile cross country run that included two spots roped off where they highly recommended competitors to walk for fear of breaking an ankle.......Also inlcluded a sway bridge to cross and many creek rocks and tree roots on the trails......The 26.5 mile bike was no better........huge climbs (the evil twins) as they were called were brutal....... going up at 5 mph........down at 45 mph........ unbelievable.... went through "Rabbit Hash" (made Seree look like a big city). Took Dino about 2:28 to finish........the winner huffed it out in a few seconds over 2 hours....... was pleased with overall performance........ really dehydrated and tired..........love it!

dino

Sinus Mania

Boys...the kid has taken on a wicked sinus infection.....have not been able to exercise cause a little weak...I'll be ready though...will high dos vitamin c tomrrow, plus more....

One Week

One week from tonight we'll be in Little Rock.

I'm really getting pumped!

5 foods

Was that Big Head giving the tour? And did I hear banjo music in the background........ "Boys, you sure do have a perty mouth"........ "Make you squel like a pig!"

NICE........ I'm getting jack up now........

a little preview...BDB

http://www.youtube.com/watch?v=XD-irn6y3MY&feature=related

Bacon Weekly

Mon- Chest, shoulder, tri and abs
Tuesday- 3 mile run (fastest pace to date)
Wednesday- 1 hour Cardio program
Thursday- 11 mile ride (new shoes and pedals)
Friday- Golfing
Saturday-10 mile ride
Sunday- 26 mile ride (St. Joseph Peace Mission ride)


Great week for the kid...still feeling a bit droopy, but mananged to put together a killer fitness week; nutrition was good with a brief intermission from time to time. My new nickname is Hurricane Bacon....I was in the middle of my ride Sunday when the winds kicked up...I have some great stories...I'll save for the BDB......

Dinos weekly

Monday: 2 mile run (7:20 pace)
Wed: 5 mile run (8:00 pace)
Thur: 45 mile bike at 16.5 mph

pretty easy week.......felt a little unmotivated.....dealing with some stressors at work......Will have to go back to 3rd shift next month......got me a little depressed as this will sap a lot of my energy levels.......however, bound not to let this get to my workouts or my mental state........i will fight back with positive energy.......just disrupted my flow this week....... going to get some good workouts in before my Duathlon on Saturday........ "Give it Hell" men....... cant wait for the BDB 100.........

dino

Week In Review- Karl

Monday Rest
Tuesday 1 hour bike
Wednesday 31:13 run, 3.48 miles, 8:58 pace
Thursday 1800 meter swim
Friday 2000 meter swim
Saturday 3:30 hours bike ride
Sunday 2 hour run, 12.71 miles, 9:26 pace

Another good week. It was a busy, stressful work week, but the stamina our training provides helped me get through it with optimism and energy. It also makes my workouts even more important for my mental well-being.
The new shoes have given me new motivation for my runs. I feel strong and am able to handle the long runs with little muscle fatigue.
Experimenting with more fueling on long rides and runs. I can tell a marked difference in my energy, but I still need to do more. I used over 3600 calories over the past two days, so I'm trying to find a way to get the nutrition my body needs. I've lost another four pounds over the past few weeks (down to 161 lbs). What I wonder is if this is good or bad? Fewer pounds means less to carry on the ride and run and perhaps even an increase in VO2 max. But is this a good weight for me? It's still in a good range for my age and height and I feel OK, so I have to assume all is OK. I just need to ensure that my body doesn't cannibalize muscle in order to get calories. I have to be intentional about eating all day in order to maintain my weight and have the calories I need for the increase in training volume.
Still sad that Bighead can't be with us at the BDB. That was a big loss for the TTT. I'm pumped, however, about the date getting closer and look forward to seeing the rest of you in a couple of weeks. We'll have to drink a shot in Bighead's honor!
Kia Kaha!

new shoes and pedals

tried my new shoes and pedals out this morning....can't beleive the difference...not so much in the pedal, but the new shoes are mucho comfy...I have a wide foot so the straps allow for the give where the lace-ups we not forgiving at all.

BDB100 review

one more try...

http://www.bicycle-stuff.com/reviews/10_october/bigdamnbridge.htm

Cyclist review of BDB100 from last year

FYI,

Here is a review of the BDB100 from someone who rode last year.

I'm Crying on the Inside

Very disheartening news from TeamTopper's Northern camp.  BigHead is facing a severe conflict with his work schedule and the BDB.  It appears that we will be a man down.  It will also affect our hotel arrangements.  No discount rooms without him there to actually use his travel points.  We will definitely need to come up with a plan B.  Bacon, hook up with me asap!

BigHead, we know it's a personal disappointment - and now a team disappointment but hang in there and we will endeavor to make up for it!

Daddy Weekly

Sun. - nada (recovering from mild holiday party)

Mon. - Thurs. 10+ mi. (trying to avg. 14+ mph even with cul-de-sac turn arounds)

Fri. nada

Sat.- walk 3 mi. 

Not a great week but did try to push myself on time (riding more for time and not distance) and sprints.  Feel like I've hit a plateau - not realizing much improvement in speed or endurance.  I'm sure not having anyone to regularly ride with and not having a realistic route has diminished my improvement potential.  I did talk with a neighbor about some potential rides in the county -hope to get some hills in with him.  Probably need to be more realistic about overall fitness level too.  Feeling disappointed about my overall capabilities at this point - not where I wanted them to be.  100 miles is looking very, very, very long right now.   Nowhere to go but forward I suppose!

WTC Acquired by Providence Equity

http://www.xtri.com/features_display.aspx?riIDReport=4920&CAT=25&xref=xx

Ashley Says He Can Take Armstrong...Bring Him On!

There's Livestrong and then there's WillStrong!

http://www.velonews.com/article/82892

WKU Tri Club and Cycling Club

http://www.wku.edu/sportclubs/clubs.htm

Did you boys know that WKU had a tri club? The have a cycling club too, but no leader at the moment.... I have contacted the tri club leader as I'm trying to find where we can score a WKU cycling jersey... This might also be a place where we could make a collective $$ gift each year.... a little $$ for a club has a huge impact.....

Dino Weekly

Monday: Rest
Tues: 2 mile run 9:07 pace 20 mile bike 17 mph
Wed: 3 mile run 9:40 pace
Thur: Rest
Fri: 4 mile run 8:45 pace
Sun: 2 mile run 20 mile bike, 2 mile run

a little sore and tired from my vacation/mini marathon.......however, sundays brick was nice ......felt real strong.........

dino

Bacon Weekly

Mon- Nufin
Tuesday- Arm, Shoulders, Abs
Wednesday- 3.1 run (27.16)
Thursday- off
Friday- 11.2 mile bike
Saturday- 3.1 run (27.44)
Sunday- 3.1 run (26.32)

Great week...am trying to drop a few extra pounds before the BDB so beefed up the run this week...paid off too...today's run is the fastest time I've recorded and like Karl, the weather is helping. Also am starting too tune in the best time for me to run; which is about 1-2 hours after lunch...I'm slower in the early am....got some new bibs this week with a fancy butt pad so my bike was more comfortable...also picked up new shoes in BG; then ordered some Shimano pedals (Discovery Channel Edition) to enhance my ride....my current shoes are MTB shoes and the pedals on the road bike are really MTB pedals too...plus they create a hot spot that drives me nuts....so dropped a few bucks before the BDB...should be set-up this week and try them out on a 30 mile benefit ride this Sunday... Also picked up a new Trek helmet...not sure helmets have levels by the way...great for the entry level rider on mine...does owning an advanced level helmet get you a break when your head hits the pavement? If so, I'm taking mine back.

Week in Review- Karl

Monday Austin Triathlon Olympic Race 2:41:11
Tuesday Rest Day
Wednesday 30 min bike ride
30 min run; 3.08 miles
Thursday Rest Day
Friday Rest Day
Saturday Swim: 200 m warm up; 2000 m main set
Bike: 34 miles; 2 hours (17 mph pace)
Sunday 1:45 hour run; 10.85 miles (9.41 pace)

Had a great week. My first Olympic distance race went better than planned. The training and nutrition plan worked well and made me optimistic that I'm finding what's best for my body. I had very little soreness from my race and was able to get right back to training and ending the week strong. I had to take an extra rest day on Friday due to work, and thus had to double up the swim and bike on Saturday. I was beat yesterday morning after that brick workout. Today, however, I bested my previous 1:45 training run by over a mile and felt much stronger during and after the run. The weather is helping a lot. Today's run and yesterday's bike were very pleasant with temps in the 70's and 80's.
With only 20 days left before BDB, I'm growing more excited by the day. It will be a day for the ages and the continuation of what I hope will be our annual adventure vacation.
Kia Kaha!

My New Running Shoes

With one more triathlon for the year which includes a half marathon and with running season in Texas upon us (the mornings and evenings are getting much more pleasant), it was time for new running shoes. My local RunTex had only one pair of size 14 and they were not my usual Mizunos. I tried them on and they felt great. The owner of the store, who also happens to be my running coach from last year's marathon training, guaranteed I'd like them or I can bring them back and he'll order my regular Mizunos.
Here they are: http://www.newbalance.com/products/MR1062/.
Doesn't Dino run in New Balance? If I can get just a little bit of his running prowess, these shoes will be worth the switch.

Bike Tune Up

Took my bike for a tune up a couple of weeks back. Found out you should be greasing your chain every 70 miles.
I'll probably call to schedule another tune-up for before BDB, especially considering Mark and I will have another 56 mile ride the following Sunday.
If you know how to tune up your bike on your own, I envy you. For the rest of us, I would recommend taking your bike to the local bike shop (make sure they know "road" bikes and not just "mountain" bikes) for a good professional tune up and cleaning before the BDB. Make sure you schedule now. The best shops have one to two week wait lists.

Phelps to Start Foundation Promoting Youth Swimming

Olympian Michael Phelps Plans to Start a Foundation
The Olympic swimmer Michael Phelps will use a $1-million bonus from the Speedo company to start a foundation to promote youth swimming, reports the Associated Press.
Speedo, which has sponsored Mr. Phelps since he was 16, promised him the $1-million if he tied or broke Mark Spitz’s record for most gold medals at a single Olympics.
Mr. Phelps plans to open the foundation bearing his name with an eight-city tour.
Speedo has promised to donate an additional $200,000 to the foundation, reports the news service.

New ab routine

http://www.gofish.com/player.gfp?gfid=30-1033220


In preperation for Dino's ab contest, I wanted to share my latest program to get ripped......

Dinos weekly

Mon / Tues: Rest
Wed: 4 mile run (7:58 pace)
Thur: 5 mile run (7:58 pace)
Fri/ Sat: rest, vacationing in VA beach...... walking, swim, and biking on the beach
Sun: 13.1 mini Rock n Roll Marathon in VA Beach....... 1:42:14

Good week........ a little sore this week........ poor nutrition but the race event helped motivate me a lot......... new found motivation........ really needed it!

Personal Best

For the record my Mini Marathon in Virginia Beach was great....... the whole weekend went well and I recorded a personal best of 1:42 and 14 seconds. Also had the pleasure of passing Dick and Rick Hoyt on mile 12......... Really awesome........ he's such an inspiration to me and one of my biggest heros...... Got to meet him at the convention center while picking up my packet.... Got a picture with him and an autographed photo of him and rick........Glad the course was fast and flat.....it was really humid and the previous two nights were spent partying on the beach with BBD, Morris Day, Billy Idol, and Eddie money....... Got 4 and 1/2 hours of sleep before the race...... not really the way to go, but it was all good. I'll send pics via email sometime this week

BDB Driving Arrangements

Let's post our thoughts again on travel arrangements for the BDB and see if we can figure out who, what, where, when, why, and how....trying to put the rest of the months calendar together and not sure when I'll need to depart and time, etc......

Bacon Weekly

Mon- 20 mile bike
Tues- walk
Wed-Chest, back, and abs
Thurs- 3 mile run
Fri, Sat,Sun- Off

Decent week overall, although the weekend was lacking... allergies are kill'n me and have me quite fatigued over the last 4-5 days...no energy and the flowing snot is making it difficult to be outside. I even skipped the first day of dove season today cause I just didn't feel like being outside. Hoping for some rain this week to light'n the allergy load.

Beginning tomorrow and I am moving into ultra mode, both physically and mentally, in preperation for the BDB...will shed a few extra pounds by beefing up the cardio; all the while maintaining the strength training program so no slippage in that area. Mentally, I am preparing by riding it in my head...it's a way I approach many things in my life, be it a meeting, or other. I have already crossed the finish line, many, many times....

2008 Austin Triathlon Race Report- Karl

Age Group Rank: 36 Oveall rank: 185 Karl Miller Number: 580 Age: 39
Swim Rank: 25 Swim Time: 27:19.10 Swim Pace: 1:49
T1:04:12.10
Bike Rank: 41 Bike Time: 1:13:26.70 Bike Rate: 20.3 mph
T2: 02:02.60
Run Rank: 47 Run Time: 54:10.05 Run Pace: 8:44
Overall Time: 2:41:10.55

I awoke at 4am and had breakfast (PowerBar, orange juice, protein smoothie, coffee, banana). Left the house at 5:25 am and arrived at the transition area around 6 am. We put our bikes in transition yesterday, so all I had to do was unpack my bag and ready my transition area. I put PureSport in the aero drink on my bike and a water bottle in the bike cage. I had two Hammer gels in my tri suit pockets for the bike and put two additional gels on my race belt for the run. After airing the tires, I got my goggles, swim cap, and wetsuit and visited the Port a Pot one last time before race time. The elites (open wave) got in the water at 7am. We went off two groups later at 7:15.

I was feeling froggy, so I got right out in front and prepared for the countdown to the 1500 meter swim. We had a deep water start, so I treaded water as the announcer counted down from 10. I took it fairly fast for the first few hundred and watched the lead 10 create their own pack. I was in the next pack of 15 or so. I found my "stride" and put my head down, sighting every 10 strokes or so, and just smoothed it out. As we headed into the beach, I kicked harder for the last 100 meters or so to the shore.

Running into transition, I knew my swim had been good (my watch showed somewhere around 28 minutes) and as I looked around, I saw a LOT of bikes still there. Good sign! Unfortunately, here is where I goofed up a bit. I had not sighted where my bike was and it took me probably 30 seconds to find it. This panicked me for a second and I imagine my heart rate was elevated. I finished taking my wetsuit off, threw my goggles and swim cap down, put on my helmet, bike shoes, and sunglasses, and ran my bike to the mount line. It was a long transition run and there weren't many who had less than a 3 minute T1. Those who did all finished ahead of me.

I got on the bike and was feeling great. I took my first gel with some water and added a little PureSport for good measure. I started slowly and kept it pretty smooth for the entire first loop (about 13K). Once I "knew" the course, I felt I could give it a little more and I proceeded to pull some bigger gears and take advantage of the downhills. After the second loop, I took my next gel with some water. I ran out of PureSport with about 6k to go, so I just had water until the bike finish. I wasn't sure how the bike went because of so many athletes out on the course (both the sprint and Olympic distances were run on the same course), but I was very pleased to see I averaged over 20 mph for the 40K.

Once again, it took me about 15 seconds to find my transition area (note to self: do a better job of sighting for my transition spot from now on). I put my bike on the rack, took off the helmet, put on my running shoes, run belt, and visor and took off for the 10k run. For the first half mile, I felt really good. I had high hopes of really putting together a personal best run. Just as those thoughts entered my head, my stomach began to cramp. Guess those Hammer gels didn't settle well. Nonetheless, I kept pushing and actually took another gel at the first water stop. Thanks to a water hosing and cold water dipped sponges at the second water stop, I was able to keep the engine cool. Don't get me wrong. The last loop was mind over body, but I pushed and ran strong through the finish. I have to admit that it felt like I was going no more than 10 minute pace, so like with my bike time, I was pleased to see that I kept it under 9 minute pace...even better than I had hoped.

I followed my race plan to a tee. I smoothed the swim, strategically took advantage of the downhills to gain some speed on the bike, and I was able to keep it under 9-minute pace for the run. The only regret I have was not paying better attention to my transition location. I probably added 2 minutes by getting lost in both T1 and T2.

Here's the tale of the tape: 36th of the 98 in my age group; 185th of the 498 competitors (had at least 10 DNF's. The medical tent was busy.). Individually I was 25th in the swim, 41st on the bike, and 47th on the run. If you look at the overall times in my age group, I was 1 mph on the bike and 30 seconds off my running pace from being among the top 20. The day is coming!

Kia Kaha!