Lives Change, Paths Change and Never Too Late for a Another Chance...

Pics first...
The Inn at Rodanthe...

...Ocracoke Ferry
...Hatteras Marina...

...fishing pier(notice the twisting from previous stroms)...

...entrance, over the Dunes, from the house to the beach.

Ok...hav'n fun on vaca...probably too much think'n, but what else is one to do transversing the island. Yeah, I couldn't stay off the bike...its just too beautiful here so I banged out a century Timetrial type ride/5 mile beach run brick yesterday(pool got boring) which allowed me to take in all OBX has to offer(pics above). Notice the house with the blue awnings...don't recognize...its Serendipity. The Inn made famous by the Nicholas Sparks inspired movie, Nights in Rodanthe strarring Richard Gere and Diane Lane.

There in lies my inspiration...the theme; "Lives Change, Paths Change and Its Never too Late for a Second Chance." From this you get my interpretation, applicable to training/ feel free to carry it over to Life, as well. If you do what you did, you'll get what you got and in the case of Serendipity if it continued to stand where it stood it's faith would have got what so many previous houses that lied here on the coast got...Destruction(failure)...the same usually holds true in training.

Therefore, if one does not reach out to someone they trust i.e., coach to guide them or allow them to truely see what they are doing ultimate stagnation or even failure will ensue if "the pounding of the tides" keep crashing upon. So, what is one to do...

...take time to step back, assess(find out who you truly are/have become), constructively criticize, devise a plan of action and with much discomfort(as it is change and it does not feel good), M-O-V-E yourself to "higher ground" and ultimately success.

Remember, this takes maturity, patience, tremendous self assessment and a lot of hard work, but it will be all worth it. Good luck!

Serendipitously,

Chris

aka the "Rodanthe Philosopher"

Colorado Recap, Tips and Nights in Rondanthe...

Hello... you know how I "roll": pics first.... atop Caynonlands; Islands in the Sky Ride....

FridayMay 7th : La Salle Mtn Loop; Moab, Utah

One word....EPIC! This 80+ mile ride was amazing...it started out with about 30 miles of flat terrain(had a blowout in the paceline, but the crew switched my tire out like I was in the Tour; big problem because I thought I would hammer it back up to the group. Well...not soo much fun red lining it(Thanks Gordo for the pacing back) among free ranging bulls and cattle because as you guessed it...another 2+hr climb up to 10,000 ft lurked ahead...didn't get my wind till half way through(but I caught the 'boys...and took it out on an Epic descent back into Moab! And because the almost 5 hrs on the bike wasn't enough...you guessed it....a 5 mile "bricked" run through downtown Moab(never did find Taylor Swift or Justin Beiber as they were sited wandering through town).

Tip: Descending...when descending try to relax the upper body and shift your weight into the turns with your outside foot; foot furthest out pushing down on the pedal and your inside hand pushing down on the bars. A perfect example of this would be that of the motorcycle riders you see racing at speeds of 100+ mph and their knees are just about scraping the ground on the turns. To test this theory, stand your bike up and hold the top tube and keep leaning it toward you with your weight pushing against...you'll see you can just about go parallel with your bike. Therefore, practice and gain confidence on your favorite descent...your tires will grab the road, but not pebbles, oil or the like.

Saturday May 8th: Islands in the Sky; Canyonlands Ride
This was a pretty leisurely ride with a twist...well was suppose to be...let the 'boys be 'boys. There was a watts per kilo contest, breakaways and interval sessions completed in the middle of this ride. As Forest once said, "You Never Know What Your Gonna Get." Great fun. Lunch was thrown in the middle of today's ride and an option to ride back to the hotel from the Canyonlands National Park. Of course, I rode back...thought I was cool pulling the group out...only to be dropped and not have the ability to get back on...so like a dangling carrot I kept the group in site...the strong winds did not make the 30 miles back fun, but what doesn't kill you makes you stronger. After all, there is no drafting in tri...right...and these guys in the lead I can accept being ahead of me...as they are sub 9hr IM guys.

Tip: Patience...know your pace! Check your ego at the door...especially in an IM race or training session with others of varying ability. After the day is done, its you that's reflects back in the mirror. Therefore, do not ride or train someone else's race or session pace. Keep the big pic of your training week or year in perspective. Don't blow it and a force 1-2 days or weeks off because you got into "match."

Sunday May 9th: Bike Packed(next stop OBX for R/R...well maybe...NOT, on the rest) and Long Run
Pretty standard day...2 hrs on the road except for the 13% climb out of Moab into the outskirts of town where I was being passed by Dune Buggys. At that point, I said, I better head back into civilization to complete this run. It went without harm or foul, but the legs don't move as gracefully as they did at the beginning of the week............Why?............ok, drum roll please....the TOTALS:

Swim: 3000 yds(Ok...I only did one token swim ;)

Bike: 403 miles

Run: 56 miles

Hours: 34 hrs of Training

Currently, taking a recovery week with 4 swims under my belt(ahh the shoulders so tired) and "Nights in Rondanthe" planned. For those of you who are not in the know, the Richard Gear drama took place here in the Outer Banks(OBX) where I am awaiting arrival of the Specialized machine to get some nice riding in amongst the beautiful terrain change of flats vs mtns. Keep posted, for some pics and further adventures...I'm feeling lots of Time Trialing coming on these "runways" with L-O-T-S of "Non Stroke Additional Pool Time," if you catch my drift.

Reminder, Next Monday the 24th starts the summer Computrainer Session at PCK. The plan is to hit interval sessions twice a week to supplement your outdoor riding(if you are venturing). Call Stephen at 609-393-1199 to RSVP(limited spots for summer). Hope to see you next week.

The Happy Traveler

Do'n it all over...Colorado and Utah

Ok...I had a lil technical difficulties yesterday or maybe I was just too tired to give a report. But, here goes:

But, before I do...pics first from Grand Mesa Ride Yesterday:

View from the bottom of the climb(notice the snow caps)...

...climbing in the snow pack

...Mikkel on his way to the top

...almost there...

...clowning around.

May 6th: Last Day in Fruita/Grand Junction Colorado: Passed on the am swim and rode the National Monument again(see pics in previous blog) in the am(Time Trialed it in just over two hrs...hit it hard and backed it up with a 30 min brick run. From there we packed up our stuff and to my surprise we were hitting an afternoon run before our planned trek to Moab, Utah. The run took place on some beautiful trails hugging the Colorado river...they don't make the trails out here like they do in Jersey...lots of climbing. I think everything has at least a 4% or better grade on theses trails.

Tip of the Day: If you are ever going to plan a mtn biking adventure you MUST make Fruita/Grand Junction your next destination. We were running the trails, but mtn bikers were having the absolute time of their life on these trails.

After the run, we had a picnic in the park and then headed for a scenic drive to Mab Utah. Once we arrived in Moab we "transitioned"...like true triathletes through check-in/unpacking, etc. and took on another two hr ride(positioned to teach pace-lining via Marylyn McDonald and the rest of the Endurance Corner staff...once the group got the basics down we were flowing like tour de France units. This was suppose to be an "easy" ride, but some of our Scandinavian riders thought it would be fun to lodge a breakaway from the 12-15 rider group, their attack didn't last long as a few of us covered and surged for a another 45 minutes of riding along the beautiful Colorado River.

Tip #2: When riding pace-line pretend you are reading a newspaper in front of you...in other words read what is happening with the rider in front of you, but be aware of your surroundings and keep a steady pedal stroke matching the rider in front. This will keep the accordion-effect of the group at a minimal. Check out some Team Time Trialing during this years "Tour" for a perfect example of this.

And wouldn't you know it for the second day in a row I got "Recognition"...which cam e with some Blue Seventy swag from Marilyn McDonald aka "Miss Sexy"(pictured) for my pace line skills...I was an absolute hazard to anyone around me the first day or so when I was riding this style as back at home I usually train like most triathletes(solo). Therefore, I am very proud to acquire this skill and pass it along when I get back to the Performance Center where we can maybe take some of our long rides outside(what do you say Mr. Kent?).

May 7th: La Sal Mtn. Loop(Moab,Utah) and Run

Ok...I will keep this brief...kinda carried on with the last day's events... maybe too much coffee after today's adventure. So, the plan today was to hit The La Sal Mtn Loop here in Moab, Utah...and we did. One word..."Epic." This was an unbelievable ride. It started out flat at about 3900 ft and we climbed to around 8300 ft in about 15 miles(that was Epic)... the lead up was flat(had my first blowout..that was fun...NOT...but thanks Gordo(pictured) and "Big Sexy" for the quick tire exchange...hell I though I was on the Tour. I didn't even have to fix my flat. But, getting back to the group was hell when they are working as a team...as I suffered on the first part of the ascent, but I came back strong in the middle to ride with my new Danish friends(Mikkel aka"LA Tri Guy;" check out his show Burn Notice...he's the executive producer... and the two Jans from Norway) we took the tremendous descent together back into downtown Moab. Once we finished we tacked on a brick run of about 30 min through Main Street here in Moab and that sets us up for tomorrow's journey- Canyonlands: Islands in the Sky Ride(another Epic 5 hr ride or so).

I am out...MUST take nap ;) Hit dinner and repeat...Liv'n the dream baby...Eat, Sleep and Train!

Hit that ride,

Chris

Grand Mesa Ride to 10,000 ft,Runs and Coffee

May 5th; Happy Cinco de Mayo!: Today we rocked the Grand Mesa ride. It was approximately a 2hr climb with about 5000 ft of elevation gained to the summit(The Mesa) elevation 10,000ft. It was a great experience starting in the valley(well below the snowline and making our way to the snow capped top;will have those pics to come). TIP of the Day: Layers! On such a ride have arm warmers, knee warmers, gloves and a hat under the helmet. On the way up you will not most likely need this gear on, but as the elevator goes down you better have your gear on as it gets cold descending for 20 + minutes. With that tip being said...
What goes up...must come down. The ascent was followed by a 20 min descent which was pretty gnarly at times reaching over 50 mph with some crosswinds knocking the bike around. But, I made it and "bricked" it up with a 50 min run back up the Grand Mesa ride road which posed an interesting experience running up some 8-9% grades(big fun and great prep for IM Lake Placid in July).






Following the workout what do you do...C-H-I-L-L at the local coffee shop and share "war stories."





After the coffee clutch we headed to palisades where I tagged on a tempo run in one of the parks with Gordo and a few of the 'boys who did not run earlier. For that effort I received "Recognition" and was given some swag from K-Swiss....go me ;) Well, thats it for today. Until manana where I promise some really great pics.

Chris

Cycling Camp in Colorado...Don't Miss the Adventure and Tips to Come

Pics firsts...everyone loves pics right...The Specialized machine...ready for battle. Thank you Knapps for getting her ready.

Beautiful Vista; view from the Colorado National Monument

Sunset on the Canyon

Tunnel Through...

...and another tunnel shot

Balanced Rock formation in the National Monument Park

Switchbacks as you enter the park

Entrance to the Park

The Eagle has landed...actually I arrived Sunday afternoon. I am here in Fruita, Colorado where I will be participating in a week-long cycling specific camp with EnduranceCorner.com lead by Gordo Byrn and his staff and a few surprises, namely pro triathletes Chris and wife Marylyn McDonald(Chris just placed third this past Sunday at IM St. Geogre).

The plan for the week is to:

May 3rd -- Arrival*, Evening Run Fruita (Actually did 3:00 ride in the am and because I just couldn't get enough I decided to pass on the run and do a second ride through the Colorado National Monument in the opposite direction; ride consists of a combination of climbing with a highpoint of 6600 ft+/some 10 %grades and some winding descents you may remember such movies as Cliffhanger with "Sly", Mission Impossible with Cruise and others shot here amidst the canyon backdrop). Check out the pics again above...breathtaking.


May 4th -- AM Devil's Caynon Run, Douglas Pass Ride and Afternoon Swim; AM did Devil's Caynon run. Unbelievable run through one of Colorado's Canyons. I felt like a mountain goat at times as the trail had us climbing p and down rock formations and multiple climbs too steep to run up, but I made the the warm up to the main ride.

OK, can anyone say C-L-I-M-B...this ride was 80 mi and we started around 4500ft, rode about an hour out to Douglas via some false flats;4-5%ish grade then the fun began where we made an ascent up to around 8600+ via some gnarley 13-15% kickers that smoothed out to make the 8-9% portions of the climb feel fun. OK, TIP of the Day: if you are invited on a trip to Colorado bring your climbing gears...tools of the trade a 50/34 compact up front and a nice 11/28 rear cassette on the rear. Many Thanks to Alex;Knapps Master Mechanic for all your hard work setting this up.

If you are in question if Computrainer works...Hell, I'm coming from sea level and this climb felt like cake...OK cake minus the icing(the kickers were a surprise). But, the time from November to date spent in the Indoor Cycling/Yoga Computrainer Classes paid dividends in my riding. Hope to see you at the end of May as we start another session(I miss you guys who are currently participating...hope you enjoy Jerrys and the 40 @ 6%...as I will be doing the same damage then some tomorrow via the Gran Mesa Ride its only 40 miles, but it gains 5000 ft of elevation in 20miles...we will reach the ascent at around 10,000 ft. I'm planning on bringing my oxygen mask from the little old lady down the hall in the hotel. Let you know how it goes manana. Happy riding via "Sir Edmund" Draper. Cheers.

ps- almost forgot the 75min swim session at Mesa State College...thanks Chris "Big Sexy McDonald for the swim tips...for you triathletes out there who are not coming from a swim background try strength swimming...what...glue two pullbuoys together and strap on your paddles and rock out about 60% of your workload this way. Hell, how can an IM champion be wrong, not to mention he was coached by Brett Sutton(coach of over 23 world champions...give it a try(be gentle with your shoulders though, if they are exhausted lsten to the body).

May 5th -- Swim, Grand Mesa Ride and Run;
May 6th -- Colorado Monument Ride, Swim Grand Junction, Run Fruita -- Transfer to Moab, Evening Ride Arches National Park
May 7th -- La Sal Mtn Loop, Evening Canyon Run
May 8th -- Islands in The Sky, Evening Canyon Run
May 9th -- "The Wall" Hill Climb - transfer to Grand Junction


Follow along during the week for more fun and adventure. Hope I can motivate you to get out on your own adventure this week.

Cheers,

Chris