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    <title>2008 Iditarod Trail Invitational, 350-Mile &amp; 1,000-Mile Races</title>
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    <published>2008-04-29T08:26:13.156-05:00</published>
    <updated>2008-04-29T11:27:37.703125-05:00</updated>
    <category term="Rocky Reifenstuhl" label="Rocky Reifenstuhl" scheme="dasBlog" />
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        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image001.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image002.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a>
          <em>Rocky
      Reifenstuhl</em>
          <br />
          <br />
      2008 marks my 21st year of human-powered racing on the Iditarod Trail. I finished
      5th in the 350-miler, with the 1,000 mile Nome race as my main focus. The 350 miles
      to McGrath were nearly all ridable, and the best- and most fun mountain biking. 
   </p>
        <br />
        <p>
      After my 5th in the 350-mile McGrath race, I departed 15 hours later for Nome. I rode
      the 43 miles to Ophir, and then pushed nearly ALL of the 250 miles from Ophir to Galena
      in soft, unbroken, snow-drifted trails. And those 5 days of leaning over the bike
      15 to 17 hours each day was too much for my right rhomboid back muscles. Additionally,
      my right arm and hand did not respond to my commands due to severe tendonitis partly
      from desperately trying to ride impossible trails. 
   </p>
        <br />
        <p>
      After 48 hours in Galena (mile 620), attempting to recover with Percocet, rest and
      lots of food, my disabilities remained. Remaining too, were soft trails, new snow
      and relatively warm temperatures. Phone calls to Dr. Keller in Fairbanks suggested
      the potential of long-term nerve damage. Hoping for the best, at sun-up, I’m on the
      Iditarod Trail…pushing, literally. Under lightly falling snow, trail users consistently
      warn me to expect a soft trail for another 100 miles to Kaltag. Trying to RIDE impossible
      trails, I soon turned around and pushed back to Galena’s airstrip. 
   </p>
        <br />
        <p>
      As sorry as I was that my body let me down, stopping was absolutely the right decision.
      My first scratch in 22 years, and the right move. 
   </p>
        <br />
        <p>
      The two weeks post-race were nothing but a hazy fog of shooting pain. Four weeks post-race
      has been an endless series of doctors, physical therapists, massages, injections,
      drugs, and determined recovery. Consequently, this LATE race summary. So read-on,
      though you know it ends in “screamin’ and dyin”. Much of the first 350-mile race was
      a wonderful white wilderness with much spectacular stark and unique scenery, and yes…fun.
      Really! 
   </p>
        <br />
        <p>
      The Iditarod Trail is all about snow, of course, from a couple of feet of snow-pack
      at race start to 20-plus feet at Finger Lake checkpoint (where they dug DOWN to their
      cabins). Temperatures ranged from the equally rare +30 F and -25 F. Both yield even
      tougher trails! Typically conditions were -10 to +10 F. 
   </p>
        <br />
        <p align="center">
          <a href="http://www.saris.com/aboutus/images/rocky/2008/Iditabikeride.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/Iditabikeride_sm.jpg" alt="ROCKY REIFENSTUHL" style="margin: 12px; border: 1px solid #999999;" />
          </a>
        </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image003.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image004.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" />
          </a> Nearly
      50 racers (U.S. BLM-mandated maximum) started under a clear, crisp sky. And within
      12 hours the first racer dropped out. The test is long, and the test is hard: over
      40% will pull out before reaching their goal. James, from Finland via Oxford, will
      make McGrath, but frostbite will soon relieve him of some of his toes, though thankfully
      he loses no bone. This race is about thinking and awareness too. 
   </p>
        <br />
        <p>
      At 2:00 pm Sunday 24 all of us charge out on the trail: bikers, skiers and hikers.
      We head out 55 miles to Yentna (a single cabin at on the bank of the Yentna River),
      our first checkpoint and the same for the dog teams starting in one week. Trail conditions
      are good as I drop down onto the mile-wide Susitna River at mile 28, and make my way
      up the ½ mile-wide Yentna River. Snow pack is three or four feet thick atop river
      ice. Oddly, these big rivers are far from flat. Three or four feet ice beneath the
      snow cover is buckled, heaved, and thrust up into pressure ridges and may require
      an 8 to 10 foot climb or drop. White icy topography obscures what was once a flat
      river. 
   </p>
        <br />
        <p>
          <table align="right" cellpadding="0" cellspacing="0" height="1%" width="1%">
            <tbody>
              <tr>
                <td>
                  <a href="http://www.saris.com/aboutus/images/rocky/2008/image005.jpg">
                    <img src="http://www.saris.com/aboutus/images/rocky/2008/image006.jpg" alt="20,000 foot Denali from the Yentna" style="border: 1px solid rgb(153, 153, 153); margin-left: 12px;" />
                    <p style="color: rgb(204, 204, 204);" align="center">
                     20,000 foot Denali from the Yentna
                  </p>
                  </a>
                </td>
              </tr>
            </tbody>
          </table>
      My laconic partner, a wireless PowerTap, reminds me to keep my wattage at a reasonable
      175 to 190 with only short efforts over 200. Where snow is soft and deep my wattage
      spikes over 300 watts but I hope to limit this (I record the entire race on several
      CPU units). Likewise my heartbeat values are under control too. Nome is still 950
      miles distant and many weeks. Best to relax; enjoy the austere pink magnificence of
      the 20,000 foot Denali, some 140 miles north. Winding my way up the serpentine river
      I catch Jeff Oatley (my favorite neighbor and riding partner), Tim, his partner in
      this year’s event, and Finland-born James. Everyone is riding a “fat bike” except
      me. I’m gambling on a Bianchi 29er with pretty-darn-fat 2.5 Wilderness Trail Bikes
      Weirwolf LT tires. This combo feels great, and I’m enjoying my ride now, but I may
      be at a disadvantage when the trails get bad since ‘fat bike’ tires are at least 5
      inches wide. We’ll see. We ride, talk, and check in with each other as dusk falls. 
   </p>
        <br />
        <p>
          <strong>Yentna checkpoint, mile 55.</strong> Yentna Station is a log cabin/bar and
      grill, run by Dan Gabarzack and frequented by snowmachiners and summer river-runners.
      The family sleeps upstairs. In a small closet-like room downstairs is a ‘honey bucket’.
      If you haven’t seen or used one, don’t ask. Jay and Peter are sitting at a table waiting
      for burgers. I say hello, fill up on water, get a couple of non-caffeine sodas and
      hit the trail. Useable daylight remains outside so I want to use it. Around 7 pm now,
      the 90 minute Alaskan twilight ebbs as the checkpoint’s generator noise disappears
      and a distant Boreal Owl belts out his eerie call that belies his 8 inch size. Skwentna
      is 35 miles up-river, and mostly night riding. Soon the distant snowy and treed banks
      of the Yentna are swallowed by darkness. I kick on both of my Princeton Apex lights:
      on the bars and one on my head. Don’t want to run into any moose…that will come later.
      Eat, drink, pedal, repeat; all in my little tunnel of light. 
   </p>
        <br />
        <p>
          <strong>Skwentna Roadhouse checkpoint, mile 86.</strong> After 4 hours or so I’m first
      to pull in to the Skwentna Roadhouse. I say hello to Bonnie, who asks, ‘you doing
      this race AGAIN?!’ The hamburger boys aren’t very far behind. Skwentna is a very fine,
      old, two-story frame lodge with massive wood stove, running water, and bathroom! We
      won’t see another bathroom for the next 220 miles. I disrobe and hang my wet clothes,
      get some hot food, hot chocolate, and soda. Really, these glorious checkpoints are
      mostly about heat, rest, recovery, repairs, drying-out, and cramming fluid and massive
      calories. After laying down for a couple of hours, groaning a lot, and wondering about
      the next 900 miles, I suit up and head out at 2:00 am into a 5 to 10o F, clear night.
      Next stop Shell Lake, 20 miles. But 10 minutes down the trail I find Jay Petervary
      and another rider in the trail. A recalcitrant single moose, with no calf, won’t yield
      the trail. The standoff has been going on for some 45 minutes in the inky darkness.
      Moose are often cantankerous, and at over 1,000 pounds and 6 feet at the shoulder,
      it’s their right! This is a tricky and very dangerous game we are about to play, yet
      I have done it many times in Fairbanks. Three of us line up across the trail, head
      for the moose, lights blazing and yelling and screaming to pretend for the moment
      that we are the alpha trail users. Our scenario goes as planned; the moose won’t back
      down and charges at us as we throw bikes and bodies off the trail into the alder saplings.
      One thousand pounds of hoofed beast pounds by us and heads down the trail. We brush
      of the snow, process lots of adrenalin, and pedal up the trail opposite the unhappy
      ungulate. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image007.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image008.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a> Shell
      Lake cabin, mile 104. I arrive at 6:00 am or so. The trail has been mostly ridable
      to, and across, the Shell Hills with the aurora colorfully dancing in the northern
      sky. 
   </p>
        <br />
        <p>
      Zoe is still asleep in the back of her small cabin where locals can buy some prepared
      meals, coffee, and alcohol. Zoe has a gorgeous view of the frozen Shell Lake and white
      crystalline hills. I use this stop to regroup, refill water, grab a soda and a candy
      bar (only the best race food), and briefly rest next to the stove before departing
      into the morning and growing light in the southern sky with Jacques and John. The
      trail is ridable for the 25 miles across the marshy and swampy, stunted spruce-woods
      to the base of the Alaska Range at Finger Lake checkpoint where magnificent panaramas
      of 6,000-foot high, snow-covered mountains lie before us. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image013.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image014.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a>
          <strong>Finger
      Lake checkpoint, mile 130.</strong> It’s Monday morning; maybe 10o F, with a light
      north-wind nip, as we arrive at Finger. More than 20 feet of snow have buried the
      main cabin and smaller sleeping cabins. We grab and restock our bikes and pockets
      from the first ten-pound check bag (Rohn is our next), hang some clothes for the 30
      to 40 minutes we’re here, and sit down for our meal. Food is included in our race
      entry, along with the option of sleeping in an unheated Weatherport tent. Kristen
      Dixon’s lodge offers a commercial two day package for two: only $4,000. So enjoy yourself!!
      Kristen’s food is great but it needs a serious dose of olive oil or butter: I’m not
      drivin’ a snow machine. I’m burning-up half a pound of my body everyday: you just
      can’t eat enough. Daylight is calling; I suit up and begin the 30 mile winter wonderland
      trail into the heart of the Alaska Range. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image011.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image012.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" />
          </a> In
      many respects this portion of the Iditarod Trail leads also into, ‘the heart of darkness’.
      I don’t see Jacques and John until Puntilla Lake checkpoint. Jay, and Carl are several
      hours ahead, and Jeff and Tim are a couple of hours up the trail. We have slept more
      than them. Eighty miles lie between me and my last 10 pound re-supply bags in Rohn,
      on the north slope of the Alaska Range. I’m stocked with lots of goodies: GU2O, GU,
      chocolate bars, bacon, salty pretzels/nuts/M&amp;M mix, and candy bars. Monstrous,
      jagged, barren white peaks appear everywhere as I ride and push to gain 1,500 feet
      of elevation. Puntilla Lake checkpoint, surrounded by 9,000 foot mountains comes into
      view with only one hour of daylight remaining. Two south-bound snowmachiners are the
      only life on the trail today. We silently wave. Their passing has now ruined the soft
      trail for me. The snow will take several hours at the current 5 to 10 degrees to re-grow
      a crystal structure that will support my wheels. So I push. I pass some 35 marten
      traps set up adjacent to the trail as it winds it way to Puntilla Lake. Martens are
      carnivorous, 3-pound rascals related to mink. Traps are 5 feet above ground, have
      a 4 inch sapling cut and placed as an up-ramp toward the steel trap. The trap has,
      either in it or several inches above it, a small chunk of meat, bird wing, or bone
      with meat. Commonly a stove pipe or mail box houses the trap. The Puntilla Lake folks
      have to make a living but it’s a tough demise for the beautifully be-furred marten.
      These marten pelts constitute a $1 to $2 million Alaska industry. 
   </p>
        <br />
        <p>
          <strong>Puntilla Lake checkpoint, mile 165.</strong> Checker and co-owner of the small
      hunting lodge, Shane Perrins greets me as I enter the 10 by 20 foot weather beaten,
      old log cabin. I leave the increasing darkness outside. Inside, the wood stove is
      rippin’ as I add to the chaos of 4 other racer’s hanging clothes. Everyone is passed
      out. Shane says that Jay has already slept several hours. I grab a can of soup, some
      hot chocolate, quickly find a sleeping space. Within a couple of hours Jacques, John
      and Peter make 8 riders in this warm, moist, lantern-lighted refuge. I lie down and
      return to sawing logs. 
   </p>
        <br />
        <p>
      Around midnight, Jay, Carl, and soon after, Peter takes off for the 40 mile trail
      over Rainy Pass to Rohn. Shane relates that only 3 snow machines have crossed the
      pass. They are Iditarod Trail Sled Dog Race trail breakers, Terry and Lisa Boyle and
      our Rohn checker Rob Kehrer. By 2:00 pm, after several hours of fitful sleep I prepare
      to face the trail. I check in with Jeff and Tim, who are ready to move on. Jeff seems
      to have some kind of glue holding his eyelids together and is having a tough go at
      it. After chowing-down another can of soup and more hot chocolate or coffee, we load
      up the bikes for what is often the crux move in this race. The barren Alaska Range
      pass: remote, vaguely-marked, above tree line, wind swept, and just plain intimidating.
      Forging over with a bike is risky business, to put it mildly. We’re glad to have company.
      Rohn may be 12 hours away. We ride and push, but mostly push for several miles. 
   </p>
        <br />
        <p>
      The trail is locally covered or drifted-over with up to several feet of snow. I drift
      in and out of marveling at our frailty while in the grip of this frozen, uncaring,
      unyielding mountain range, our tenacious insistence, and hubris of trespassing here,
      while simultaneously pondering both our resilience and incessant drive that seeks
      such mind- and body-bending challenges. Oh yeah, out here, I’ve got plenty of time
      to ponder! 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image015.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image016.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a> I
      silently cheer-on the sun as it battles to scale the surrounding 8,000 foot jagged,
      icy peaks. Initially the trail traverses wind-drifted snow, and locally protruding
      brush, but as we climb past the 1/4 mile wide frozen cirque toward the 3,600 foot
      pass we are soon in a world of black and white: black rocks and white snow and ice.
      I ruminate about avalanches. 
   </p>
        <br />
        <p>
      Sunlight slightly warms my back as I cross Rainy Pass and descend into Pass Creek
      and Dalzell Creek where very technical riding keeps us on the 1.5 foot wide trail
      while avoiding lots of willow brush. Riding ends at a 3 foot wide open creek. Up or
      down stream is 4 feet of unbroken snow. I test an icy bank and one foot and hand ends
      up in the frigid water. Pondering our options, we help launch Jeff across and manage
      to get the bikes across without too much water-time. Tim and I launch to the other
      side and Jeff helps catch us. From this point to the Tatina River, 7 miles from Rohn,
      the trail is not a trail at all but just a jumble of waist- to knee-deep snow. <a href="http://www.saris.com/aboutus/images/rocky/2008/image017.jpg"><img src="http://www.saris.com/aboutus/images/rocky/2008/image018.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" /></a>Shortly
      we find Jay, Carl and Peter in their sleeping bags waiting for the 3 trail-breaking
      snow machiners who are stuck 1/4 mile down the trail. Lisa is atop her snow machine
      with a 10-foot long freight sled. She’s waiting for Terry and Rob, who are down the
      trail attempting to breakout the trail down the Dalzell George toward Rohn. After
      more than an hour of warming up my wet foot and hand I, organize the plan. We eight
      bikers push down the trail, past the wallowing snow machiners and take turns post-holing
      through 3 to 4 feet of snow, across 8 or more natural snow bridges above the open
      water of Dalzell Creek, and onto the Tatina River. Our troop is a motley one, but
      working toward a common goal, we put in a ‘trail’ where no one has passed this year.
      Four hours and 5 miles later we are joyously riding the ¼ mile –wide Tatina River
      the 5 miles in to Rohn. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image021.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image022.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a>
          <strong>Rohn
      checkpoint, mile 210.</strong> This makes 10 times that I’ve enjoyed the hospitality
      of Jasper, the nicest and best cookin’ Iditarod checker in a wilderness cabin. This
      12x15-foot USBLM cabin is the only structure in Rohn, save the 2-holer outhouse. Here,
      at the confluence of the South Fork Kuskokwim and Tatina Rivers, this luxurious heated
      space is priceless. I find and rip into my 2nd and last 10 pound, frozen check bag
      and load the bike with batteries, GU, GU2O, chocolate, Grabber heat packs, extra inner
      tube, and other goodies. I inhale various food and hot drinks that Jasper whips up
      during my several hours in Rohn. After 2 or 3 hours of glorious sleep, Jeff, Tim and
      I emerge from the cabin at 5 am into inky darkness beneath the thick towering spruce
      forest. Light wind from the north pushes the below 0oF air. <a href="http://www.saris.com/aboutus/images/rocky/2008/image019.jpg"><img src="http://www.saris.com/aboutus/images/rocky/2008/image020.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" /></a> Temperatures
      will drop to -25 F in the next 3 hours as we move north from the Alaska Range and
      into the Kuskokwim basin. The glare ice of the Kuskokwim River is a treat and a terror.
      With no effort we glide along for ¾ miles before we get back on the overland trail.
      Our next goal, some 40 miles north, is ‘Buffalo Camp’, a group of Native wall tents,
      courtesy of John Runkle, used for hunting the local buffalo population. Trail riding
      is very good and I decide to pick up the pace and head down the trail. Seven riders
      are ahead, having departed 2 to 6 hours prior to our Rohn departure. 
   </p>
        <br />
        <p>
      Where trees give way to saplings and low shrubby growth, I can see the dying light
      of shimmering auroral curtains of crimson, green and yellow dancing to the north.
      Dawn breaks in the southeast sky. The sun will struggle for 3 hours before it strikes
      me, but first it slides along its very low angle traverse to the southwest. 
   </p>
        <br />
        <p>
      Riding has been great, across frozen muskeg, small lakes and permafrost-stunted black
      spruce forest. By hour-four I cross the several of the large Farewell lakes. Sun is
      up but the temperature continues to drop: now -25OF. I briefly say hello, as I pass
      James and then an Italian rider on the lakes. Riding continues to be good since the
      trail is set up well from the cold temperatures. Hazards now are the occasional very
      large piles of bison dung (piles are very big and very frozen), and fatigue causing
      crashes. These bison were reintroduced to Alaska in 1928. Soon, the Farewell burn
      offers new scenery; mostly forest-fire burned out trees. After 7 hours or so, Buffalo
      Camp wall tents with two parked bikes appear. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image025.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image026.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a>
          <strong>Buffalo
      Camp, mile 265.</strong> Jacques and John are melting snow on the Coleman stove and
      warming the tent with a roaring woodstove. The bad news is that the food promised
      by race organizers is not here. That puts a damper on our party. But, you can’t have
      a good party without taking your clothes off, so we hang our wet stuff from the roof
      of our sauna-like tent. The wall tent has a straw floor so we comfortably walk around
      barefoot, melting snow, filling our hydration packs, eating whatever we have, and
      generally have fun taking a break and being together. Daylight is burning, so an hour
      later I’m on the 40 mile-long trail to Nikolai, a Native village on the banks of the
      mighty Kuskokwim River. <a href="http://www.saris.com/aboutus/images/rocky/2008/image023.jpg"><img src="http://www.saris.com/aboutus/images/rocky/2008/image024.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" /></a> Dry
      clothes, full belly, bright sun, and great trail: you can’t beat that! The 20,000
      foot-high Denali now resides to my southeast, whereas the last time I saw the mountain
      it was to my north, but that was 200 miles ago. The air is crisp at +5O F. Several
      miles before I see the Nikolai’s lights and Russian Orthodox Church, and its onion-shaped
      dome, I pass Carl as dusk develops. Only Jay and Peter are ahead now. 
   </p>
        <br />
        <p>
          <strong>Nikolai, mile 300, 8:00 pm, 3 days, 12 hours.</strong> Nick and Olene Petruska’s
      small home is our checkpoint and this is my 9th visit with the friendly Athabascan
      Natives in this village of just over 100 Natives. Jay is on his way to win this year’s
      350 mile race in McGrath. Peter is in the bedroom sick and sleeping. My focus is Nome,
      so I make myself at home for 8 hours and don’t think about my placing in the 350 mile
      race. Dark and -20O F tonight on the river is a certainty, so I lounge and sleep until
      my 5:00 am departure. Carl, Jacques, John, and James have already gone. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image027.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image028.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a> Exiting
      Nikolai I hear the drone of the diesel generator (burning $6/gallon fuel). Even snow
      machining has been severely restricted in most of these non-cash economies of bush
      Alaska. Life in the bush may seem romantic but it is very, very difficult, and tremendously
      expensive if you try to live like a citified white man. 
   </p>
        <br />
        <p>
      The 3-foot wide trail is pretty well packed on most of the Kuskokwim River and on
      the adjacent uplands, with its labyrinth of swamps, muskegs, stunted black spruce
      ‘forests’, alder, and tamarack. I have to walk or run several times to warm my feet.
      The 50 miles to McGrath are nearly done as I catch and pass James. He broke his pump
      repairing a flat so I give him my Crankbrothers pump which is on its second trip to
      McGrath. Soft-pedaling down the ice road into McGrath is the easiest riding in nearly
      4 days! 
   </p>
        <br />
        <p>
          <strong>McGrath checkpoint/finish</strong> (Peter &amp; Tracy Schneiderheinze’s home)-350
      mile, 1:15 pm: 5thplace, 3 days, 23 hours, 15’. McGrath is a mostly white man’s, government-job
      dominated village of 450 folks. This ‘finish line’ in McGrath makes 21 years of racing
      on the Iditarod Trail for me. Each year has seemingly insurmountable physical, mental,
      and spiritual challenges to test me. These difficulties and the mental and physical
      machinations they create, drive the fascination, some would say, ‘obsession’ of this
      mind-altering epic. In 18 hours I leave for the remaining 650 miles to Nome. The 200
      miles to the Yukon River are the most remote and least traveled. I think of those
      who have helped me, supported me, and believed in me as I repack my bike for the unknown. 
   </p>
        <br />
        <p>
          <strong>On to Nome (only 650 miles)</strong>
        </p>
        <br />
        <p>
          <strong>Takotna mile 368</strong> – We leave under sunny, cold skies for the short
      18 miles to Takotna, a tiny Native village of 46 souls located up the Takotna River,
      a tributary of the Kuskokwim. Riding is good across the ½ mile-wide Kusko, and then
      up another smaller river, some muskegs and eventually up and over a ridge and into
      a broad valley flanked by high rounded hills which form part of the divide between
      the Kuskokwim and Yukon rivers. These huge river systems are comparable to the Missouri
      and Mississippi rivers. The Alaska rivers are frozen solid, however. I catch up with
      Jay at the village community center. Takotna is built into the side of the large hills
      here; unusual for an Alaska Inupiat village. Jay and I sit and share a cheeseburger,
      chips and soda. We won’t enjoy such luxuries for more than 200 miles and 5 days. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image029.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image030.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" />
          </a>
          <strong>Ophir
      mile 403, Friday</strong> – We depart Takotna, climbing some major hills, and I say
      farewell to Jay. I assume I won’t see him again. He’s riding very strong. Carl and
      Peter are behind somewhere as I climb and descend this old gold mining road the 25
      miles to Ophir. Peter passes me after an hour or so, and to my surprise I see Jay
      and Peter at the Iditarod cabin with two guys at the Forsgren cabin. They just flew
      in to the flat snow field (Alaska airstrip!). Ophir is a gold mining ghost town with
      only one permanent resident, Roger Roberts, a local gold miner known to many as ‘The
      Loafer from Ophir’. But a loafing Alaska bush gold miner is the ultimate oxymoron.
      During the Iditarod dog race the population triples when the Forsgren’s occupy their
      old log cabin. Ophir was named in 1908 when gold was discovered, The town’s name is
      biblical, referring to the source of King Solomon’s gold. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image031.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image032.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a> Departing
      Ophir, the trail deteriorates forcing us to push. Jay and Peter approach me coming
      back on the trail and suggest that we return to one of the Ophir cabins and wait there
      for the Iditarod trail breakers, who MAY be through here in four or five days. My
      question is, ‘what are you going to eat for 4 days, and after that what are you going
      to eat for the next 100 miles, will you have enough food to make it to our final resupply
      bag?’ Neither has a good answer to that reality. So we begin what will be five days
      of pushing with only minor riding. When we can ride, I struggle and fight my bike
      more due to narrower tires. I’ll be playing catch-up for the next 5 days to stay with
      them. 
   </p>
        <br />
        <p>
      We push on into the eye of a nasty north wind which constantly slams 5oF air in our
      faces. Jay and Peter search for a protected bivy, but there are no ‘trees’ more than
      3 inches in diameter. Kicking out a sleeping spot in the deep snow at midnight, I
      fire up my stove, melt some snow, have a hot drink and try to pass out. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image033.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image034.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" />
          </a>
          <strong>Bivy
      on Trail to Ruby mile 428, Saturday</strong> – Minus 5oF as faint light graces the
      southeast sky and the unrelenting north wind continues to buffet. Before moving from
      the sanctuary of my sleeping bag I begin eating and drinking for warmth. In the bag
      with me are my boots, water system, and anything else I don’t want frozen solid. Getting
      shoes on and packing up is a cold battle, but it must be won. Soon back on the trail
      we push through 6 inches of new snow on top of a poor base. No one can ride. The Iron
      Dog snow machine race ripped through here some 2 weeks ago. No one has been through
      since. No one has any reason to use this trail. If a person wanted to travel from
      Ruby to McGrath they would fly a commercial service. Even with a snow machine, 200
      miles is a long, expensive, and dangerous trip. ‘So what are we doing with these bikes?’ 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image035.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image036.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a> After
      7 hours or so of pushing we stop, build a roaring fire, melt snow, and eat. I roast
      the entire contents of a can of Spam. Totally disgusting/totally excellent, and though
      1,200 calories sounds like a lot, I continue losing ½ pound a day. Carl catches us,
      and we are four pilgrims seeking the Promised Land, where all the trails are ridable!
      Late in the afternoon we cross some frozen overflow and I find a spot that has a bit
      of open water. We all fill our water bladders with 33oF water. We just saved a lot
      of fuel and a lot of time. After pushing for some 14 hours with desperately-little
      riding, our marginal bivy spot is again among stunted black spruce trees all akimbo,
      struggling to survive on permafrost. These 2 to 4-inch diameter trees may be as much
      as 100 years old. Whether it’s a tiny vole beneath the snowpack, a marten or fox tracking
      the vole, a lone caribou digging through the snow for lichen, or a drunken spruce
      forest, everything out here struggles to survive. I’m no different, and realize that
      one misstep, 100 miles from the nearest help is frightening and empowering, a heavy
      responsibility and at times exhilarating. Survival requires sleep, so we halt our
      parade, kick out a 2-foot deep trough, insert sleeping bags &amp; bivy sacks, and
      dive in for sweet slumber. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image037.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image038.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" />
          </a>
          <strong>Bivy
      on Trail to Ruby mile ~453, Sunday</strong> – Last night was cold in breezy in my
      neighborhood. No matter, while still ensconced in my bags I wolf down 500 to 1,000
      calories and drink some water prior to donning boots, packing sleeping bags and loading
      bikes. All are cold duties first thing in the developing light. Our little Boy Scout
      troop is having one heck of a winter camping jamboree; we just forgot to leave our
      bikes at home. Pulling a sled would be much easier and faster. We ride for 1 mile
      and push for 26 miles today. A note on effort, lest you think I’m doggin’ it: while
      slogging through these unbroken trails, my PowerTap heart monitor numbers translate
      into about 10 miles/hour on a dirt trail, maybe 13 or more mph on pavement, and, say,
      6 mph on decent snowpack. But we’re traveling at a 2.5 mph average: high work load,
      turtle pace, and I’m practicing the ‘moving diet’, that is, anything not moving, I
      eat. Every hour or two we stop, check my map, consult Peter’s GPS (poor Jay lost his
      at a bivy), and I share my jar of crunchy peanut butter and honey. Jay is in charge
      of chipping, cutting and prying the frozen delicacy from its plastic jar. Jointly
      we savor each of the 3,000 calories which are 70% fat. Yeah! My cooked bacon has been
      a hit too. Fat is where it’s at! Jay really deserves a portion of my precious food
      because clearly he is doing more than his share of work breaking trail. I marvel at
      his strength, resilience, and inspirational optimism. Jay has dramatically helped
      this freezer geezer through a trying trek with these youngsters. 
   </p>
        <br />
        <p>
      Darkness is upon us as we traverse miles and hours of more disheveled black spruce
      forest, much of it burned by wild fires over the years. Finally we find in the middle
      of a muskeg pond, our pile of drop bags. These were delivered a week ago. Thankfully
      no animals got into them (which happened in Rohn). We are drunk and giddy with the
      prospect of not starving! I load my bike and pockets with batteries, heat packs, chocolate
      bars, peanut butter, Spam, smoked oysters, chips, bacon, gorp, fire-starter, GU packets,
      and a liter of stove gas (no one else has fuel, to my surprise). We even plunder the
      bags of people we know have scratched from the race. This is great fun! Bill Merchant,
      the race organizer, will have to dispose of the remainder of these unused resupplies.
      We head up the dark trail for another hour hunting for yet another bivy spot. Here,
      by a fire, in 5oF conditions we attempt to replenish our depleted bodies with food
      and drink. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image039.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image040.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a>
          <strong>Bivy
      on Trail to Ruby mile ~480, Monday</strong> –Conditions, terrain, forest, trail and
      view are mostly in instant-replay of yesterday. Gold mining and Great Depression era
      mining-road construction created this trail. Remnants of gold mining equipment litter
      the trailside near the mostly abandoned town of Poorman (named for what it made most
      miners). Still, the decrepit junk has a certain historic fascination. The Munsell’s,
      friends from Fairbanks, mined near here for many years eeking out a meager living.
      Maybe near-$1,000/ounce gold will help, $6.00/gallon fuel won’t. Placer and hardrock
      mining here have left 100 foot high tailings piles, 100 foot tall cut banks, rusty
      bucket dredges, hulks of bulldozers, piles with 100s of rusted-out oil drums, and
      a variety of machinery and humanoid refuse. Still, for us, this is fascinating scenery
      compared to the drunken forest! <a href="http://www.saris.com/aboutus/images/rocky/2008/image041.jpg"><img src="http://www.saris.com/aboutus/images/rocky/2008/image042.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" /></a> As
      we push on the ghost town of Long is our next exit off the freeway. Alas, no McDonalds!
      Fighting the bikes and trails we ride for maybe 1.5 miles with much crashing, swearing,
      head-plants and frustration. By 10:00 pm the bivy search is on and Peter finds another
      marginal spot along Lucky Gulch. Much snow melting ensues. Food is getting thin, and
      so are we. Still, you can’t beat sweet sleep. 
   </p>
        <br />
        <p>
          <strong>Ruby mile 575, Tuesday</strong> – We are going to make Ruby today; we have
      to. After 5 nights of climbing into our bags with moist clothes the loft and insulation
      value is taking a dive, food is low, and damn it, we are sick of pushing. To make
      maters worse, temperatures are rising which is not a good sign for trail conditions.
      Cold nights set-up snow and yield firm trails. As we approach the mighty Yukon River
      the road bed that we are pushing on is ridable down hills but only locally on the
      climbs. This road was a WPA project just after the Great Depression. There was known
      gold in the hills south of Ruby so Roosevelt decreed that a road project would open
      up the country to jobs and precious metal production. Dusk and snow are falling as
      we ride (!) down some 800 feet toward the big city lights of Ruby (population 190).
      Built on a mountainous hillside with the ¾ mile-wide Yukon at its base, Ruby residents
      are Athabascan Natives, and white folks. Mining, tourism and subsistence are the main
      lifestyles here. Ruby is named for the red garnets within the metamorphic bedrock,
      and though not rubies these marble-size minerals will have to do. 
   </p>
        <br />
        <p>
      Jay and I elect for Moose Camp Bed &amp; Breakfast; Carl and Peter for the school,
      so we split up. Moose Camp is unavailable, so owner Carlson Koyukuk a warm, short,
      wiry, and bespectacled Athabascan with a good sense of humor insists on driving us,
      not only to Wild Iris B&amp;B which is atop Ruby’s huge hillside, but also a local
      grocery store. The store is in the bottom floor of a home. After 5 days on the trail
      the choices, however limited, are overwhelming for us. We gather up our goodies and
      get back in with Carlson. Thankful I don’t have to climb this steep hill, I take in
      the sights of this bush village as Carlson gives us a guided tour, pointing out cabins
      that are nearly 100 years old. Arriving at Wild Iris, we sincerely thank Carlson and
      repeatedly insist he take our $20 for such service! Rachel, the B&amp;B owner, shows
      up to our cabin. ‘Dinner is in 15 minutes; when would we like breakfast, the shower
      is here’, she says, noting to please keep showers short as water is 8 cents/gallon
      (same as I pay in Fairbanks). Rachel is incredibly helpful and calls the Postmaster
      asking if we could pick up our mailed resupply boxes. No problem, come down at 8:00
      pm! But that’s not enough; Rachel calls Mark who drives us 1/2 mile down the hill
      for the post office rendezvous and a short guided tour of the village. Mark, an imposing,
      gregarious, fire-plug of a man is Ruby’s VPSO (Village Public Safety Officer). You
      don’t want to mess with Mark. Ever. But Mark is as sweet as honey, unless you force
      him to do what he is trained to do. The VPSO program’s motto: “First Responders –
      Last Frontier”. There are some 100 VPSOs covering most of the Alaska villages; VPSOs
      are affiliated with the State Troopers. Ride a straight line and Mark is your buddy
      forever. The VPSO program is unique to Alaska. Jay and I dry our clothes and sleeping
      bags, load-up bikes with resupply gear and look forward to riding on the Yukon River.
      But first, 6 hours of blissful sleep. In a heated cabin. In a warm, soft bed. With
      no wind or snow falling on your face: this is like being in heaven. Jay blasts off
      at 7:00 am, but not before I wish him luck and thank him for his kindness and support. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image045.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image046.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a>
          <strong>Bivy
      on Yukon River mile ~605, Wednesday</strong> – I’m riding on the Might Yukon River
      at 8:00 am under snow showers, 20 to 25oF and a wind from the northeast. Riding lasts
      merely 150 feet. Cursing my luck, I remove a layer of clothing and get to the task
      at hand: post-holing in soft, drifted, warm snow with no apparent base. Snow conditions
      such as these are unusual, but here they are, and 52 miles to Galena just got a lot
      longer! After pushing and riding a bit, a pleasant Carl and a surly Peter catch and
      pass. Fat bikes are riding more than my 29er. Hours later I find Jay behind a logjam,
      sheltered from the driving snow and wind. He’s inside his bivy bag and suffering from
      upset stomach and diarrhea. I fire up my stove for some hot beverages which helps
      but Jay has a bug. We soon push down the trail in 6 to 8 inches of unbroken snow except
      for a pair of pushers ahead. We switch leads until midnight when we kick out 18 inches
      of snow along the Yukon’s bank, heat some food and drink and dive in our bags. 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image043.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image044.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="left" />
          </a>
          <strong>Galena
      (pop. 530) Iditarod checkpoint mile 627, Thursday</strong> – Waking to more than an
      inch of new snow on our bags, stove and everything else drives us into howls about
      this entire ridiculousity! So, we push, and push, and push, though my right arm is
      in severe pain and I can’t really elevate it. The left quad is about the same, even
      after self administering various strengths of drugs. Still we push on; at least it’s
      not snowing, and the sun has gotten quite nice. After 8 hours of pushing and an hour
      of riding on Galena’s antenna and dump access road we enter the town’s one restaurant
      and have a burger with Carl and Peter. Then, its post office pick-up, and on to the
      Iditarod checkpoint, headed by Tonya Korta, who invites us in to regroup and sleep.
      Carrying my bike up the steps into the checkpoint without the use of right arm is
      awkward, and inexplicably my left quad collapses and I fall on the steps: I need some
      serious recovery. Carl and Peter leave in the early am, followed by Jay at 6 am; I
      am on my own. I won’t see them again. Jay drops out after pushing another 50 miles;
      the other two eventually make it to Nome. 
   </p>
        <br />
        <p>
          <strong>More Galena Checkpoint, Friday</strong> – Dog teams will arrive tonight; I’ll
      be here: struggling with pain and range of motion, eating, drinking, watching the
      mushers race-in with 14 and 16 eager dogs in harness, viewing checkpoint chaos, and
      puzzle. Physical therapists are not to be had today, so I’m out of luck. I hit the
      grocery store and among other food, enjoy a pint of Haagen-Dazs ice cream. Late in
      the evening I optimistically pack my bike to continue down river at first light Saturday,
      hoping that 36 hours will do the trick for my abused body. Checkers and Galenaites
      wildly cheer Lance Mackey and Jeff King later as they power up from the frozen Yukon.
      These guys and their dogs are the best in the world. Lance won the 1,000 mile Yukon
      Quest just 3 weeks ago and will go on to win in Nome (which will make 2 times he’s
      won BOTH races in the same year). 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/rocky/2008/image047.jpg">
            <img src="http://www.saris.com/aboutus/images/rocky/2008/image048.jpg" alt="ROCKY REIFENSTUHL" style="border: 1px solid rgb(153, 153, 153); margin: 12px;" align="right" />
          </a>
          <strong>Leaving
      Galena, Saturday</strong> - After 6 hours of drug-assisted sleep I awake; after 30
      minutes of overwhelming back-spasms brought on by attempts to stand, I’m upright.
      Two hours later, stoked with food and drugs, and against my better judgment, I’m on
      the Yukon. Snow is falling, the trail is very soft and warm, with reports of more
      of the same for several days. And I’m pushing, and pushing, and I’m in excruciating
      pain, with little hope of relief anytime soon. So I push and I think about the doctor’s
      warnings about serious long-term damage. After ½ hour of cogitating about the probability
      of permanent disabilities, I pull the plug. I have to, I want to live and race another
      day; without drugs! Three hours later I’m on a small single-engine plane to Fairbanks.
      I have not, and still do not, regret my decision - because RIDING my bike is just
      too-damn-much-fun. 
   </p>
        <br />
        <p>
          <em> Thanks to my sponsors (last 2 to 9 years): Bianchi, Crank Brothers, Sports Medicine
      Fairbanks, Saris-CycleOps, GU Sports, Lake Cycling, Princeton Tec, WTB-Wilderness
      Trail Bikes, NUUN, American Classic, Deuter Packs. Alaska Iditasport, 8 wins in 21
      years, 4-straight 1st place Iditabikes: ‘01, ‘00, ‘99, ’98; Yukon Arctic Ultra 300
      mile, Feb., Yukon Territory, Canada: 1st Place ‘03; ‘04 </em>
        </p>
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=00448c6b-da28-4b23-8a36-4f1b7570129f" />
      </div>
    </content>
  </entry>
  <entry>
    <title>Twitchin’ in the Right Zones!</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,40e40cd3-ed90-4d67-b62a-6169d6378d9e.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,40e40cd3-ed90-4d67-b62a-6169d6378d9e.aspx</id>
    <published>2008-04-24T08:57:10.996-05:00</published>
    <updated>2008-04-24T09:20:45.252458-05:00</updated>
    <category term="News" label="News" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <p>
          <img src="http://www.saris.com/newsletter/CycleOpsConsumer/040108/JoeyAdams.jpg" style="padding-right: 6px;" alt="Joey Adams" align="left" border="0" />
          <em>by
      CycleOps Power Master Trainer, Charles "Joey" Adams</em>
        </p>
        <br />
        <br />
        <p>
      Are you a slow twitcher, a fast twitcher or do you just twitch when you get on your
      bike? It comes down to the specificity of how you train and knowing your power zones.
      Cycling is primarily an aerobic sport. The longer you use and develop your aerobic
      engine the stronger you will ride, unless you are trying to become a track sprinter.
      As you take a close look at the physiology of muscle fiber types you discover the
      keys to zone training and your power zones. In a very simplistic sense the Fast Twitch
      IIb fibers are your sprint fibers (the Phosphogen or PCr system below), the Fast Twitch
      IIa fibers are your Anaerobic Glycolysis fibers, and the Slow Twitch fibers are the
      Aerobic fibers. You can see in the graph below how these fibers might play out in
      the land of track and field (source ACSM). 
   </p>
        <br />
        <p align="center">
          <img src="http://www.saris.com/aboutus/images/TheRightZones.jpg" />
        </p>
        <br />
        <p>
      Now thinking of cycling, the PCr system (FTIIb) is used for the closing sprints, or
      high end efforts and can last about 15 to 30 seconds. The Anaerobic system (FTIIa)
      is used for intensities lasting up to approximately four minutes for a world class
      athlete. For mere mortals, it is generally up to about two minutes. Then there is
      the powerhouse of it all – aerobic metabolism and the Slow Twitch muscle fibers (ST).
      The downward slope of the line, in the above graph, indicates that as the event goes
      on more work has to be performed by aerobic metabolism or the Slow Twitch muscle fibers.
      Now let’s look at the reason the systems and muscle fiber types work the way they
      do and how it transfers to our power zones by looking closely at the table below (source
      NSCA). 
   </p>
        <br />
        <p>
          <table cellpadding="3" cellspacing="0">
            <tbody>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">
                    <strong>Property</strong>
                  </span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">
                    <strong>Slow Type I</strong>
                  </span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">
                    <strong>Fast Type IIA</strong>
                  </span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">
                    <strong>Fast Type IIB</strong>
                  </span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Contraction Time</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Slow</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Fast</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Very Fast</span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Size of Motor Unit</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Small</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Large</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Very Large</span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Fatigue Resistance</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">High</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Intermediate</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Low</span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Energy System</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Aerobic</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Long Term Anaerobic</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Short Term Anaerobic</span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Force Production</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Low</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">High</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Very High</span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Mitochondria Density</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Very High</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">High</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Low</span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Capillary Density</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">High</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Intermediate</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Low</span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Oxidative Capacity</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">High</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">High</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Low</span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Glycolytic Capacity</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Low</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">High </span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">High</span>
                </td>
              </tr>
              <tr>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Fuel </span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Triglycerides</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Creatine phosphate, glycogen</span>
                </td>
                <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                  <span style="color: rgb(204, 204, 204);">Creatine phosphate, glycogen</span>
                </td>
              </tr>
            </tbody>
          </table>
        </p>
        <br />
        <p>
      In essence, this table is telling us that the Slow Twitch system is relying on fat
      as a primary source of fuel, for most of us we have a fairly unlimited supply. While
      the Fast Twitch system is relying on various forms of carbohydrates (depending on
      body size, intensity, and nutritional state most of us have about 30-90 minutes of
      fuel stored). In addition the Slow Twitch system relies on metabolic pathways that
      have a strong delivery and removal system in the form of capillary density. The slow
      twitch system also has more mitochondria – or the powerhouses of muscular contraction.
      Thus, the longer you can rely on your Slow Twitch or aerobic system, the longer you
      can sustain efforts at a reduced cost to the body (relying on fat as a fuel instead
      of carbohydrate). As you examine the table closely row by row you can see the advantages
      the Slow Twitch fibers have for sustained work at the right intensity. 
   </p>
        <br />
        <p>
      As always, there is a time and place for developing a system. This is where we come
      back to the specificity of training. Your power zones train specific systems. Zones
      1 and 2 primarily develop your Slow Twitch fibers (aerobic capacity), as you go up
      in the zones the pendulum swings to developing more of your Fast Twitch fibers (anaerobic
      capacity). Ultimately, you have to develop the engine for the event you are training
      for, BUT the longer you can be aerobic and utilize the Slow Twitch system (in general)
      the better your results. Remember, you are building the Slow Twitch system one mitochondria
      at a time and this takes patience. Patience transfers into results! You will notice
      through periodic performance testing that your power zones will go up. This is because
      you are using your zones to develop patterns of muscular contraction and fuel utilization.
      So stop twitchin’ and use your power zones to your advantage to train the muscle fibers
      that you want to develop. 
   </p>
        <br />
        <p>
      On your next exercise session try this aerobic boosting workout. 
   </p>
        <br />
        <table cellpadding="3" cellspacing="0">
          <tbody>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">
                  <strong>Time (minutes)</strong>
                </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">
                  <strong>Zone</strong>
                </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">
                  <strong>RPM</strong>
                </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">
                  <strong>Purpose</strong>
                </span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">10 to 15</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Zone 1</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">80 to 100</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Active warm-up, challenge yourself to stay
               in Z1 with cadence changes every five minutes!</span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">5</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Zone 1</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">90</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Aerobic stimulation</span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">20</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Zone 2 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">5 rpm higher than your avg.</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Slow twitch maximization, but the challenge
               lies in holding a higher cadence while maintaining zone 2 power. Focus on holding
               the wattage as tight as you can in the middle of your zone 2.</span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">5</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Zone 1</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Normal cadence</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Recover, and think!</span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">20</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Upper 
               <br />
               Zone 2 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">92 to 95</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">The Slow Twitch system prefers a higher cadence
               because it “breaks up” the workload into smaller “bites” of load. The challenge of
               this interval is to hold the upper side of Zone 2. It is very hard to hold this wattage
               for an extended effort. You will notice that cadence will be hard to hold in a specific
               range, and wattage will vary. If rpm and/or wattage has too much variance it is okay,
               shorten the interval, recover and try again. You will only strengthen your Slow Twitch
               system if you work to develop this system and try to keep the Fast Twitch stimulation
               minimized.</span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">10 to 15</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Zone 1</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">varied</span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);">Cool down, you earned it! Download your file
               and learn from your effort!</span>
              </td>
            </tr>
          </tbody>
        </table>
        <br />
        <br />
        <p>
      Train Smart, Train with Science, Get Fast, 
   </p>
        <br />
        <p>
      Joey Adams, M.S.<br />
      CycleOps Master Training Specialist<br />
      Owner of Intelligent Fitness @ intelligentfitness@comcast.net<br />
      Copyright shared with permission to Intelligent Fitness customers 
   </p>
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=40e40cd3-ed90-4d67-b62a-6169d6378d9e" />
      </div>
    </content>
  </entry>
  <entry>
    <title>Meet Team EvoTri</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,2622776d-83ff-4b45-aaa2-48e251167cb4.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,2622776d-83ff-4b45-aaa2-48e251167cb4.aspx</id>
    <published>2008-04-16T11:18:49.165-05:00</published>
    <updated>2008-04-24T08:39:46.472104-05:00</updated>
    <category term="EvoTri" label="EvoTri" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <p>
      Team Evotri was founded on the principal of everyday athletes challenging themselves
      and others to live a healthy and active lifestyle through endurance sports. With the
      opportunity to train and race with the same equipment and coaching of the pros, they
      will dedicate themselves to maximizing their potential, to sharing what they learn
      from their experiences, and to making a positive contribution to the endurance sport
      community. 
   </p>
        <br />
        <h4>Meet the Team
   </h4>
        <p>
          <a href="http://www.simplystu.com" target="_blank">
            <img src="http://www.saris.com/aboutus/images/EvoTri/Stu.jpg" style="padding: 12px;" align="left" border="0" height="132" width="85" />
          </a> Stu/"Simply
      Stu" is an avid triathlete who loves to talk about triathlons and sport in general.
      His goal in life is simple: be a good father, husband, and loyal friend. Stu is married
      with two children. He has done countless triathlons and 10 marathons for Team In Training
      in support of his daughter who had Leukemia at 10-months-old. 
   </p>
        <br />
        <p>
      Among his accolades, Stu is also the personality behind the Simply Stu Triathlon Podcast,
      which has consistently ranked in the top 100 sports podcasts on iTunes. The show has
      been featured on iTunes and has been ranked #2 of amateur sports podcasts. He is the
      team manager for Evotri. <a href="http://www.simplystu.com" target="_blank">Visit
      Stu's web site.</a></p>
        <br />
        <p>
          <a href="http://bolderinboulder.blogspot.com/" target="_blank">
            <img src="http://www.saris.com/aboutus/images/EvoTri/Bolder.jpg" style="padding: 12px;" align="left" border="0" height="132" width="85" />
          </a> "Bolder"
      is an age-grouper triathlete who lives, trains, and races in Boulder, Colorado - triathlon
      Mecca! He writes a light-hearted, slightly irreverent, and popular blog entitled 'Bolder
      in Boulder' where thousands of people join him each week for some inspiration, motivation,
      and more than an occasional smile. 
   </p>
        <br />
        <p>
      There's nothing light-hearted about his passion for endurance sports though. Last
      year he competed in 18 events including an Ironman, two half-Ironmans, several sprint/Olympic
      distance triathlons, six aquathons, three centuries, two half-marathons, and his namesake
      race, the 10K 'Bolder Boulder'! In his spare time, he enjoys photography, Stephen
      Colbert, movie nights, and every flavor of Ben &amp; Jerry's! <a href="http://bolderinboulder.blogspot.com/" target="_blank">Visit
      Bolder's web site.</a></p>
        <br />
        <p>
          <a href="http://www.throughth3wall.com/" target="_blank">
            <img src="http://www.saris.com/aboutus/images/EvoTri/Tracy.jpg" style="padding: 12px;" align="left" border="0" height="132" width="85" />
          </a> Tracy/"Iron
      Wil" is a married mom of two grade-schoolers and an English teacher at an alternative
      high school in the Midwest. 2008 will be Wil’s fourth full season as an age-group
      triathlete. She has completed sprint to Ironman distance triathlons, two marathons,
      and numerous half-marathons. 
   </p>
        <br />
        <p>
      Wil is also the author of an upcoming nonfiction book about balancing family, career
      and sport during her personal journey from non-endurance athlete to Ironman. She co-hosts
      the popular triathlon podcast, Get Your Geek On! and is a contributing editor for
      the well-known triathlon hub, <a href="http://www.trifuel.com/" target="_blank">Trifuel.com.</a><a href="http://www.throughth3wall.com/" target="_blank">Visit
      Tracy's web site.</a></p>
        <br />
        <p>
          <a href="http://rural-girl.blogspot.com/" target="_blank">
            <img src="http://www.saris.com/aboutus/images/EvoTri/Michelle.jpg" style="padding: 12px;" align="left" border="0" height="132" width="85" />
          </a> Michelle/"Rural
      Girl" is a married, mother of 2 who works as a nurse practitioner in a rural north
      central Wisconsin community. After her first triathlon in 2005, she knew she had stumbled
      across something life-changing. She thrives on competition and the desire to continually
      improve. Her long-term goal and dream of a lifetime would be to qualify and race in
      Kona (but, hey, who wouldn't want that!). 
   </p>
        <br />
        <p>
      Endurance sport has spilled over into other facets of her life as she has a special
      interest in family fitness and community wellness. She believes a passion for physical
      activity and a healthy lifestyle has its root in the home. Michelle looks forward
      to exploring areas of nutrition, exercise, and racing with a family focus. <a href="http://rural-girl.blogspot.com/" target="_blank">Visit
      Michelle's web site.</a></p>
        <br />
        <p>
          <a href="http://www.goalisthejourney.com/" target="_blank">
            <img src="http://www.saris.com/aboutus/images/EvoTri/Chris.jpg" style="padding: 12px;" align="left" border="0" height="132" width="85" />
          </a> Chris/"Sweet"
      started doing kids' tris when he was still in junior high. A former collegiate swimmer
      and runner, he now focuses solely on triathlon. He prefers to race Xterra, but being
      stuck in the cornfields of Central Illinois severely curtails this pursuit. A five-time
      Ironman finisher, Sweet finally punched his ticket to Kona last fall at Ironman Wisconsin. 
   </p>
        <br />
        <p>
      Follow him as he prepares for Kona on his blog, The Goal is the Journey. Sweet - a
      devout student of the sport - shares race reports, tech tips, nutrition information
      and other sport-related musings. One of his most important goals is sharing his passion
      for triathlon with others. <a href="http://www.goalisthejourney.com/" target="_blank">Visit
      Chris' web site.</a></p>
        <br />
        <p>
          <a href="http://www.tricajun.com/" target="_blank">
            <img src="http://www.saris.com/aboutus/images/EvoTri/Charlie.jpg" style="padding: 12px;" align="left" border="0" height="132" width="85" />
          </a> Charlie/"TriCajun"
      is an age group triathlete who lives and trains in Cajun country in Southern Louisiana.
      He is a family physician and married father of four daughters. Charlie's longest triathlon
      distance was a 70.3 event, but he is registered for Ironman Florida this year in November.
      He has run several marathons and half-marathons, his most recent being the Mardi Gras
      marathon in New Orleans. 
   </p>
        <br />
        <p>
      Charlie's biggest goal in life is to be a great father and husband. He loves participating
      in triathlon because it sets a good example of fitness and fun for his children. He
      also enjoys photography, boiling crawfish, and serving on mission trips, his most
      recent one being to Honduras. <a href="http://www.tricajun.com/" target="_blank">Visit
      Charlie's web site.</a></p>
        <br />
        <p>
          <a href="http://trisaratopsimadventure.blogspot.com/" target="_blank">
            <img src="http://www.saris.com/aboutus/images/EvoTri/Sara.jpg" style="padding: 12px;" align="left" border="0" height="132" width="85" />
          </a> Sara/"TriSaraTops"
      is a high school history teacher near Cleveland, Ohio. She and her husband are enjoying
      their first year as parents to a wonderful little boy. Sara completed her first sprint
      triathlon in 2001 and never looked back. She worked her way up through road racing
      and sprint triathlons all the way to Ironman Wisconsin. 
   </p>
        <br />
        <p>
      Sara's always up for an adventure, whether it's backpacking the Grand Canyon, surfing
      in Hawaii, or whitewater rafting in West Virginia. This year she's excited to get
      back into racing after last season's entirely different kind of nine-month training
      plan! <a href="http://trisaratopsimadventure.blogspot.com/" target="_blank">Visit
      Sara's web site.</a></p>
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=2622776d-83ff-4b45-aaa2-48e251167cb4" />
      </div>
    </content>
  </entry>
  <entry>
    <title>Real Power Data: Martijn Maaskant's Paris Roubaix</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,38eca391-6ee9-4c55-9cc4-d5a189bc10c4.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,38eca391-6ee9-4c55-9cc4-d5a189bc10c4.aspx</id>
    <published>2008-04-15T11:43:56.305-05:00</published>
    <updated>2008-04-15T13:28:29.1495-05:00</updated>
    <category term="Team Slipstream" label="Team Slipstream" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <p>
          <img src="http://www.saris.com/newsletter/CycleOpsConsumer/041508/Maaskant_Dashboard.jpg" alt="Maaskant ride stats" style="padding-left: 36px;" align="right" border="0" /> Young
      Slipstream rider Martijn Maaskant recently took an impressive 4th place at 2008 Paris
      Roubaix. His racing steed was equipped with Zipp 303 wheels and a PowerTap. CycleOps
      Power takes a closer look at the difficult race through Maaskant's power file.<br /><br /><br /></p>
        <br />
        <p>
      Whole Ride 
   </p>
        <br />
        <a href="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/Maaskants_Roubaix_Whole_lg.jpg">
          <img src="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/Maaskants_Roubaix_WholeRide.jpg" alt="" maaskant="" power="" graph="" border="0" />
        </a>
        <p>
        </p>
        <br />
        <p>
      Riding the Break 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/Maaskants_Roubaix_Break_lg.jpg">
            <img src="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/Maaskants_Roubaix_inBreak.jpg" alt="" maaskant="" power="" graph="" border="0" />
          </a>
        </p>
        <br />
        <p>
      Last 12 Minutes 
   </p>
        <br />
        <p>
          <a href="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/Maaskants_Roubaix_last12_lg.jpg">
            <img src="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/Maaskants_Roubaix_last12.jpg" alt="" maaskant="" power="" graph="" border="0" />
          </a>
        </p>
        <br />
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=38eca391-6ee9-4c55-9cc4-d5a189bc10c4" />
      </div>
    </content>
  </entry>
  <entry>
    <title>Team Slipstream's Paris Roubaix - Behind the Scenes</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,5adfe981-9409-4990-b233-b4eb917b40ae.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,5adfe981-9409-4990-b233-b4eb917b40ae.aspx</id>
    <published>2008-04-14T16:33:52.133-05:00</published>
    <updated>2008-04-15T12:34:03.071375-05:00</updated>
    <category term="Team Slipstream" label="Team Slipstream" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <p>
          <table align="left" cellpadding="12" cellspacing="12" width="1%">
            <tbody>
              <tr>
                <td>
                  <img src="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/KevinGrove.jpg" alt="Slipstream 2008 Paris Roubaix" border="0" />
                </td>
              </tr>
              <tr>
                <td>
                  <p style="color: rgb(204, 204, 204); font-style: italic;">
                     Slipstream head mechanic Kevin Grove.
                  </p>
                </td>
              </tr>
            </tbody>
          </table>
      Sitting in the Slipstream Team hotel the night before Paris Roubaix, CycleOps Power
      Director of Marketing David Cathcart caught up with Slipstream's Head Wrench Kevin
      Grove. Kevin reported that the team was feeling pretty good given the combination
      of the youth and form of Martijn Maaskant, 14th at Flanders, and the health and experience
      of Magnus Backstedt, 2001 winner. However, as it goes in cycling, there are ups and
      downs, and no one predicted the unfortunate mechanical that took Maggy out of the
      race at 165 KM. But the team's inkling about young Martijn Maaskant held true as the
      rider stepped up to fill his team leader's shoes with a remarkable 4th place finish. 
   </p>
        <br />
        <p>
          <table align="right" cellpadding="12" cellspacing="12" width="1%">
            <tbody>
              <tr>
                <td>
                  <img src="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/MaggysRide.jpg" alt="Slipstream 2008 Paris Roubaix" border="0" />
                </td>
              </tr>
              <tr>
                <td>
                  <p style="color: rgb(204, 204, 204); font-style: italic;">
                     Felt has lengthened the stays for mud and tire clearance and added a kevlar patch
                     to the top tube in case of impact.
                  </p>
                </td>
              </tr>
            </tbody>
          </table>
      Slipstream team mechanics prepared for Paris Roubaix's brutal race conditions with
      a few equipment modifications. Felt developed a team bike with longer chainstays for
      greater mud clearance and reinforced top tube for impact resistance. Zipp built wheels
      for the team using their Clydesdale series rims for durability over the pave shod
      with Vittoria Corsa Evo CX tires. CycleOps Power provided 2.4 PowerTap hubs with steel
      axles vs. the usual alloy for extra stiffness. And riders requested a few modifications
      of their own from the team mechanics, such as Magnus Backstedt's custom handlebar
      setup with pipe insulation underneath the bar tape to add cushioning for the relentless
      cobbles. 
   </p>
        <br />
        <p>
          <table align="left" cellpadding="12" cellspacing="12" width="1%">
            <tbody>
              <tr>
                <td>
                  <img src="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/wheels.jpg" alt="Slipstream 2008 Paris Roubaix" border="0" />
                </td>
              </tr>
              <tr>
                <td>
                  <p style="color: rgb(204, 204, 204); font-style: italic;">
                     ALL of the Slipstream wheels are built up with PowerTaps on Zipp rims. Vittoria outfitted
                     these wheels with some sweet rubber. Handspun Corsa Evo CX's that offer a larger air
                     chamber, more supple sidewalls and rounder surface for improved rolling over the cobbles.
                  </p>
                </td>
              </tr>
            </tbody>
          </table>
          <table cellpadding="12" cellspacing="12" width="1%">
            <tbody>
              <tr>
                <td>
                  <img src="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/BarCushioning.jpg" alt="Slipstream 2008 Paris Roubaix" border="0" />
                </td>
              </tr>
              <tr>
                <td>
                  <p style="color: rgb(204, 204, 204); font-style: italic;">
                     Many of the riders are using mouse pad foam as well as plumber's insulation to pad
                     their bars.<br /><br /><br /><br /><br /><br /></p>
                </td>
              </tr>
            </tbody>
          </table>
        </p>
        <br />
        <p>
          <table align="left" cellpadding="12" cellspacing="12" width="1%">
            <tbody>
              <tr>
                <td>
                  <img src="http://www.saris.com/aboutus/images/slipstream/ParisRoubaix08/MaaskantInterviewed.jpg" alt="Slipstream 2008 Paris Roubaix" border="0" />
                </td>
              </tr>
              <tr>
                <td>
                  <p style="color: rgb(204, 204, 204); font-style: italic;">
                     A future Roubaix champ? Maaskant is interviewed by Paul Sherwen of VS.
                  </p>
                </td>
              </tr>
            </tbody>
          </table>
      The day was its usual test of physical and mental fortitude, and when the dust settled
      from a scurry of attacks to establish the lead breakaway, Slipstream found themselves
      with a rider in the 7-man group, young Martijn Maaskant, whose company included Tom
      Boonen, Alessandro Ballan, and Fabian Cancellara. While these 3 eventually broke away
      from their other 4 breakmates, Maaskant held his own in the chase group to finish
      4th - an impressive result for the young and up-and-coming rider. 
   </p>
        <br />
        <p>
      What does it take to pull off a 4th-place finish at Paris Roubaix? Martijn Maaskant
      came from the Rabobank espoir program and was ‘sought’ after by Team Slipstream. He
      has finished high up in Paris Roubaix Espoirs before. He rode a PowerTap on a Zipp
      303 aboard his standard Felt Z1 with some additional tape on the bars. His numbers
      for the race were as follows: 
   </p>
        <br />
        <p>
          <img src="http://www.saris.com/newsletter/CycleOpsConsumer/041508/Maaskant_Dashboard.jpg" alt="Maaskant ride stats" />
        </p>
        <br />
        <p>
      Compare that to Slipstream rider Magnus Backstedt who was forced to leave the race
      at KM 165 due to a mechanical: 
   </p>
        <br />
        <p>
          <img src="http://www.saris.com/newsletter/CycleOpsConsumer/041508/Backstedt_Dashboard.jpg" alt="Backstedt ride stats" />
        </p>
        <br />
        <p>
      See more photos from inside the team in <a href="http://picasaweb.google.com/dccycling"> David's
      personal Picasa Web Album. </a></p>
        <br />
        <p>
          <a href="http://www.saris.com/athletes/PermaLink,guid,38eca391-6ee9-4c55-9cc4-d5a189bc10c4.aspx"> Read
      on to see power graphs from Martijn Maaskant's race. </a>
        </p>
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=5adfe981-9409-4990-b233-b4eb917b40ae" />
      </div>
    </content>
  </entry>
  <entry>
    <title>Altitude and Sea Level Trainer Workouts – How do They Compare?</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,aec9e1fe-3a59-4df2-9277-00f041d90185.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,aec9e1fe-3a59-4df2-9277-00f041d90185.aspx</id>
    <published>2008-04-14T11:56:04.321-05:00</published>
    <updated>2008-04-14T13:32:35.008875-05:00</updated>
    <category term="News" label="News" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <p>
          <em>By Kristin Hilger</em>
        </p>
        <br />
        <img src="http://www.saris.com/newsletter/CycleOpsConsumer/021908/KristinHilger_Velonews.jpg" alt="Kristin Hilger Velonews Cover" style="padding-left: 12px;" align="right" />
        <div style="padding-right: 240px;">
          <p>
         As athletes, many of us are aware of the various ideas involving altitude training,
         “live high, train low,” “live low, train high,” acclimatization, measuring performance
         predictors and actual performances at different elevations. All of these variations
         and concepts have support from various athletes, scientists and coaches, but not all
         of the data is consistent and not everyone agrees on the best approach. There is wide
         individual variability among athletes and their responses to altitude and acclimatization,
         benefits of altitude training on sea level performance, and ideal timing of performance
         in relation to the other factors. In my case, I’ve been able to observe improvements
         in my training rather immediately this year after descending from my home in Boulder,
         Colorado (elevation is 5430 ft) and driving to California for some work, housesitting,
         and warm weather training (elevation is approximately 260 ft where I’m staying). I
         anticipated seeing a nice boost in my power output and work levels and a decrease
         in heart rate based on racing experiences at sea level in the past. But, I’d never
         really collected my own data and reviewed it to verify the circumstances for myself.
         For the first time I’ve been able to collect data at sea level over the last month
         using my PowerTap, and I can now draw some comparisons. 
      </p>
        </div>
        <br />
        <p>
      While I was still in Boulder, most of my rides were on the trainer because of the
      cold, snowy weather. In an attempt to eliminate external factors such as the weather,
      including wind, extreme temperatures, etc., I found two recent rides that I completed
      on a trainer indoors, only a month apart. Luckily, I’ve ridden my bike on the trainer
      a couple of times in California, so I was able to find comparable data between Boulder
      and California. The first was a ride in Boulder on January 19, 2008 on the trainer.
      My workout included 7-minute hard efforts with 3 minutes of recovery in between after
      a decent warm up. For the trainer ride in California, which took place on February
      20, 2008, my workout instructions were to do 10-minute hard efforts followed by 20
      minutes at a moderate effort and then repeat. Below are some statistics from each
      ride: 
   </p>
        <br />
        <p align="center">
          <table border="0" cellpadding="0" cellspacing="0">
            <tbody>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                    <strong>Location</strong>
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                    <strong>Boulder (5430 ft)</strong>
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                    <strong>California (260 ft)</strong>
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     Date
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     1/19/08
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     2/20/08
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     Duration
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     2:00:20
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     2:41:19
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     Distance (miles)
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     43.22
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     60.04
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     Avg HR (beats/min)
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     132
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     125
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     Max HR (beats/min)
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     159
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     151
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     Avg Power (watts)
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     134
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     176
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     Max Power (watts)
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     290
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     346
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     Work (kilojoules)
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     966
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     1702
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     Avg Cadence
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     83
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     87
                  </p>
                </td>
              </tr>
              <tr>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="right">
                     5 min Peak Power (watts) 
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     195
                  </p>
                </td>
                <td>
                  <p style="border-bottom: 1px solid rgb(204, 204, 204); padding: 3px; color: rgb(204, 204, 204);" align="center">
                     242
                  </p>
                </td>
              </tr>
            </tbody>
          </table>
        </p>
        <br />
        <p>
      The first observation is that the ride in California was more than 25% longer and
      further than the one in Boulder, but my average data values are improved. I was able
      to do 43% more work in California at a lower average heart rate and a lower max heart
      rate, so I was not working even close to my capacity. My average power output was
      significantly higher in California compared to Boulder. It’s important to keep in
      mind that I’m in the midst of building my training, so improvements over a month’s
      time are anticipated. However, when looking at the comparison in more detail, it is
      apparent that I made quick improvements simply from being able to breathe more easily
      and more efficiently pump oxygenated blood at sea level. I included my 5-minute peak
      power values to demonstrate the differences between my hard efforts in each session.
      In addition to these visible improvements, I compared my training two days prior to
      each workout. For my ride in Boulder I had two fairly easy days prior to the trainer
      workout. However, the day prior to my ride in California, I had three moderate to
      hard workouts that should have left me feeling more tired. In fact, I stated in my
      training log that my “legs felt pretty bad” for the ride. 
   </p>
        <br />
        <p>
      Now, you might be wondering to yourself, why do I care about this? Well, maybe you
      don’t. I’m sharing some of my data with you for comparison sake and to maybe help
      initiate some assessments of your own data to become more aware of your training progress,
      set-backs and their causes. At least, I’m hoping to learn more with my own data. Not
      only is it interesting, but it’s also important to measure improvements to see if
      your training is working for you. It’s anecdotal evidence, but when I dropped in elevation,
      I saw immediate changes in my riding. I was able to hold much higher average power
      outputs than in Boulder, and the work (kilojoules) I did on some of my first rides
      in California was greater than any ride I did all last year in Boulder. In fact, I
      broke almost all of my peak power values that had previously been recorded at higher
      elevations. What can I do with this data? I can enjoy the improvements and reset my
      training zones, but I also need to be aware that the higher intensity and larger amounts
      of work are more taxing on my body. So, I need to be smart about recovery and continue
      to follow my progress closely. 
   </p>
        <br />
        <p>
      Although all of this is very exciting to me, I’ve really learned a different lesson
      while doing this comparison, which I think can be helpful to others. In going through
      my data, comparing rides on PowerAgent and reviewing them with my other workouts on
      TrainingPeaks.com, I’ve realized the importance of taking notes and writing details
      about workouts. This is especially true if you want to go back and analyze any of
      it. It took me a while to find two comparable rides. I wished I had saved my data
      under more descriptive names rather than just the dates. Also, it would have been
      easier if I took more detailed notes on how I felt at the time of the rides as well
      as the other workouts I completed on the same day. If I were to compare two outdoor
      rides I would really be interested in descriptive weather conditions, what I was facing
      during the ride that helps determine measured variables as well as how my body and
      mind were feeling. I do this to an extent already, but not enough. So, my take home
      message for today (especially to myself) is to record training efforts in full to
      include data and description. Don’t simply focus on the numbers. Make sure to give
      value to factors that are out of your control, nutrition, and simply how you feel.
      Enjoy your training! 
   </p>
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=aec9e1fe-3a59-4df2-9277-00f041d90185" />
      </div>
    </content>
  </entry>
  <entry>
    <title>Race Ready and Taken Down by a Bug</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,7ebd3cc9-a0d7-431f-9c0d-86594ee325af.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,7ebd3cc9-a0d7-431f-9c0d-86594ee325af.aspx</id>
    <published>2008-04-14T10:24:31.837-05:00</published>
    <updated>2008-04-15T12:37:53.008875-05:00</updated>
    <category term="News" label="News" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <p>
          <img src="http://www.saris.com/newsletter/CycleOpsConsumer/012208/Danielle.jpg" style="padding-right: 12px;" align="left" border="0" /> Race
      ready and taken down by a bug.... Base is built, climbing skills have been honed,
      and you've got your pacing down. You've seen your Threshold Power rise as a result
      of your hard work, and then it hits. 
   </p>
        <br />
        <p>
      The flu and similar illnesses have swept our country this season. Have you seen your
      watts get stripped away as a result of picking up that nasty strain? Acute viral infections
      decrease muscle strength, endurance performance, and can impair pulmonary gas exchange-
      so expect a decrease in power. It comes with the bug. 
   </p>
        <br />
        <p>
      The 'Neck Check' may help you adjust your training during illness. If symptoms are
      above the neck (nasal congestion, sore throat), go for a ride. Moderate exercise,
      such as riding active recovery in Power Zone 1, is recommended and has been proven
      to be beneficial. If symptoms are below the neck (fever, deep muscle aches, hacking
      cough, lung congestion, vomiting or diarrhea), SKIP the ride and go to bed! 
   </p>
        <br />
        <p>
      Many of us think we can ‘sweat it out’. Your body can't sweat out the germs, that
      is what your immune system is for. It works best when it's not stressed (i.e. a hard
      workout). A gradual progression back to normal training is key to prevent a re-lapse
      and more lost training time. It is recommended to exercise for 2 days at a lower than
      normal intensity for each day of illness. Here is a ride to help get you back up to
      speed while keeping you healthy. The goal of this ride is to maintain continuous power
      while working on speed and strength and increasing aerobic capacity 
   </p>
        <br />
        <table style="color: rgb(204, 204, 204);" border="1" cellpadding="0" cellspacing="0">
          <tbody>
            <tr>
              <td>
               Time</td>
              <td>
               Power Zone</td>
              <td>
               Cadence</td>
              <td>
               Activity</td>
            </tr>
            <tr>
              <td>
               20 min</td>
              <td>
               Zone 1</td>
              <td>
               Normal</td>
              <td>
               Warm-up for 20 minutes and assess your energy level and the ability to control power
               at the low end of the Zone.</td>
            </tr>
            <tr>
              <td>
               5 min</td>
              <td>
               Low to Mid Zone 2</td>
              <td>
               90-100 RPM</td>
              <td rowspan="2">
               Repeat these 2 intervals for a total of 3 Sets 
            </td>
            </tr>
            <tr>
              <td>
               5 min</td>
              <td>
               Low to Mid Zone 2</td>
              <td>
               65-75 RPM</td>
            </tr>
            <tr>
              <td>
               10 min</td>
              <td>
               Zone 1</td>
              <td>
               Normal</td>
              <td>
               Warm down</td>
            </tr>
          </tbody>
        </table>
        <br />
        <p>
      Below is the data from PowerAgent (the PowerTap software) demonstrating the workout
      described above. 
   </p>
        <br />
        <p>
          <img src="http://www.saris.com/newsletter/CycleOpsConsumer/041508/postIllnessRide.jpg" />
        </p>
        <br />
        <br />
        <p>
      Danielle Foster 
      <br /><br />
      CycleOps Master Training Specialist/ Saris Cycling Group<br />
      CycleOps Power Cycling Coordinator-The Natatorium<br />
      Nordic Walking Master Trainer<br />
      ACE Faculty<br />
      Fitness Blueprint-VO2MAX Testing 
   </p>
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=7ebd3cc9-a0d7-431f-9c0d-86594ee325af" />
      </div>
    </content>
  </entry>
  <entry>
    <title>Put a Little Power into your Mountain Bike</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,ffaf6340-e6df-4a9a-b01d-c6da350fcaf5.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,ffaf6340-e6df-4a9a-b01d-c6da350fcaf5.aspx</id>
    <published>2008-03-31T16:31:00.941-05:00</published>
    <updated>2008-04-01T10:03:51.597875-05:00</updated>
    <category term="News" label="News" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <p>
          <img src="http://www.saris.com/newsletter/CycleOpsConsumer/040108/JoeyAdams.jpg" style="padding-right: 6px;" alt="Joey Adams" align="left" border="0" />
          <em>by
      CycleOps Power Master Trainer, Charles "Joey" Adams</em>
        </p>
        <br />
        <br />
        <p>
      The “off-season” is almost behind us and the “in-season” is just on the horizon. Chances
      are you spent a fair amount of time honing your aerobic base, and you spent some time
      in the gym lifting some weights. While you were lifting weights, you likely saw increases
      in the amount you were able to lift and the reps you were able to pump out. You did
      this by (hopefully) manipulating the F.I.T.T. rule of training. F is for frequency,
      I is for Intensity, and T is for the amount of training time, and the last T is for
      Type of training. 
   </p>
        <br />
        <p>
      You can now use this knowledge of the F.I.T.T. principle and apply it to mountain
      biking. Sure, you could do it the old way of going out and hammering a few days a
      week. That would take care of all the variables at once – and quickly get you the
      same old results. This may or may not be to your liking, or worse may or may not help
      you realize your full potential. We all have a limited amount of time, and we all
      want the most from our training time. The key in creating your training plan is to
      generally manipulate one variable at a time to create optimal stress. Manipulate too
      many, too little, or too much at once, and the system rebels or stagnates. You get
      less out of more! Ouch! 
   </p>
        <br />
        <p>
      Just like lifting a weight, a watt in mountain biking represents the weight. A watt
      is the I for Intensity. Heart rate training is not; it is a response to a stimulus
      (or many stimuli – stress, rest, environment, nutrition, fitness, etc.) Yet, a watt
      is a watt. A watt is the load of riding your bike (and then riding it faster, longer!).
      The key is knowing EXACTLY what load is needed and then training slightly above (the
      Overload principle of training to create adaptation) that load for specified dosages.
      So, just like lifting a weight, you put just the right amount on to adapt to lifting
      a little bit more. If you put too much on, or too little on, training isn’t maximized.
      Time and energy is lost – training is not maximized. 
   </p>
        <br />
        <p>
      The good news is you finally have access to optimized training on your mountain bike
      with the PowerTap SL 2.4 Disc Brake Hub to create the optimal training load. You now
      know just where your boundaries are, and then how to expand your boundaries. The use
      of a PowerTap in mountain biking will change the face of mountain biking as quickly
      as it did road racing. All information from races to rides are just a click away and
      easy to interpret using Power Agent 7.2 software. You can download this software and
      find out more about training and racing with power by visiting <a href="http://www.saris.com/c-12-software.aspx?skinid=2">www.cycleops.com.</a></p>
        <br />
        <p>
      Imagine being able to go out and determine energy required for that that hill, race
      course, or buddy ride. Then, being able to specifically train that demand with the
      optimal load. In some cases you don’t even have to go repeat that hill (short of the
      technical demands of staying upright…training wheels could help there). Using your
      PowerTap SL 2.4 Disc Brake Hub you can now “lift” that hill for the number of reps
      to create optimal adaptation. With the dialed-in training you will be able to finally
      unlock your full potential. That is what target training is all about - using the
      science of cycling that is now at your disposal as a mountain biker! 
   </p>
        <br />
        <p>
      F.I.T.T.er you, or same old you? – it is your ride; it is your time; it is your results.
      Make them count! 
   </p>
        <br />
        <p>
      Try this “hour” of power to replicate a rolling course (indoors or out): 
   </p>
        <br />
        <table cellpadding="3" cellspacing="0">
          <tbody>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Time (minutes) </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Zone </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> RPM </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Purpose </span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> 10-20 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Zone 1-4 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> 80-100 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Active warm-up, challenge yourself to stay
               in a zone with cadence changes every five minutes! </span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> 5 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Zone 2, 3, 4 and 5 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> varied </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Rolling hill course replication – repeat
               this sequence 5-7 times or until you can no longer hold a Z5 effort for 30sec. 
               <br /><br />
               The repeats: Zone 2 – 2 to 3 minutes, Zone 3 1 minute, Zone 4 1 minute, Z5 15-30 seconds
               (attacking a top of a hill). </span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> 1 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Z5 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> ALL OUT </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Finish as strong as you can with a “sprint”
               to the line! </span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> 10 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Zone 2 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> 100-80 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Active cool down </span>
              </td>
            </tr>
            <tr>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> 10-15 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Zone 1 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> 80 </span>
              </td>
              <td style="border-bottom: 1px solid rgb(204, 204, 204);">
                <span style="color: rgb(204, 204, 204);"> Don’t just walk away from the bike, take
               the time to set up your next training session by really cooling down! </span>
              </td>
            </tr>
          </tbody>
        </table>
        <br />
        <br />
        <br />
        <p>
      Train Smart, Train with Science, Get Fast, 
   </p>
        <br />
        <p>
      Joey Adams, M.S.<br />
      CycleOps Master Training Specialist<br />
      Owner of Intelligent Fitness @ intelligentfitness@comcast.net<br />
      Copyright shared with permission to Intelligent Fitness customers 
   </p>
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=ffaf6340-e6df-4a9a-b01d-c6da350fcaf5" />
      </div>
    </content>
  </entry>
  <entry>
    <title>Jeremiah Bishop Weighs in on Training with the PowerTap SL 2.4 Disc Brake Hub System</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,0ce0bbb0-6e05-4c07-bdb8-b852a598662d.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,0ce0bbb0-6e05-4c07-bdb8-b852a598662d.aspx</id>
    <published>2008-03-31T15:55:15.707-05:00</published>
    <updated>2008-04-01T08:13:28.08225-05:00</updated>
    <category term="News" label="News" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <img src="http://www.saris.com/newsletter/CycleOpsConsumer/040108/JeremiahBishop.jpg" alt="Jeremiah Bishop" style="padding-right: 12px;" align="left" border="0" />
        <p>
      Training with the PowerTap SL 2.4 Disc Brake Hub System has been a powerful tool for
      me to target my training in ways like never before. 
   </p>
        <br />
        <p>
      Because of the explosive nature of mountain bike racing, using a power meter is the
      best way to gauge and focus my efforts. Training with a PowerTap SL 2.4 Disc Brake
      Hub System on my mountain bike has allowed me to target specific training goals that
      were never possible with a heart rate monitor or even with a road PowerTap. 
   </p>
        <br />
        <p>
      Training with power allows me to analyze my performance and manage my form throughout
      the long race season. It took little time using the PowerTap SL 2.4 Disc Brake Hub
      System for me to learn that race starts and punchy high power/high torque efforts
      were a weakness. Because of the valuable feedback the power meter gives me, I can
      target those efforts so they are strengths on race day! 
   </p>
        <br />
        <p>
      Power training is the future of mountain biking racing. Don’t get left behind. 
   </p>
        <br />
        <p>
      Jeremiah Bishop Trek/Volkswagen Mountain Bike Racing Team<br />
      Power Tap user since 2003<br />
      2008 USA Olympic Long Team Member 
   </p>
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=0ce0bbb0-6e05-4c07-bdb8-b852a598662d" />
      </div>
    </content>
  </entry>
  <entry>
    <title>My first few miles on the Powertap Mountain Bike Disc Hub</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,929ddde2-2f00-46c4-bec3-caeaf172df98.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,929ddde2-2f00-46c4-bec3-caeaf172df98.aspx</id>
    <published>2008-03-31T15:37:40.035-05:00</published>
    <updated>2008-04-01T10:05:10.535375-05:00</updated>
    <category term="Melanie McQuaid" label="Melanie McQuaid" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <img src="http://www.saris.com/newsletter/CycleOpsConsumer/040108/MelMountainBike.jpg" alt="Melanie McQuaid" style="padding-right: 12px;" align="left" border="0" />
        <p>
          <em>by Melanie McQuaid</em>
        </p>
        <br />
        <p>
      For the last many years that I have trained, first as a mountain bike athlete and
      more recently as an off road triathlete, I would put about 80% of my riding hours
      on a road bike. This came naturally as I have always done my interval training using
      a power meter, and up until 2008, I did not use a power meter on my mountain bike.
      The time I spent riding trails focused more on quality endurance and technical training. 
   </p>
        <br />
        <p>
      This winter I started to employ the PowerTap SL 2.4 Disc Hub System off road. I have
      replaced one of my hill workouts with another off road workout on hills and have started
      the process of data collection and analysis to compare my ability in January to my
      hopefully improving ability in March. What is interesting is the comparison of the
      hill workouts done on the road to my hill workouts done on the mountain bike. I have
      no doubt that some of my observations can help me to better plan for these workouts
      and how to tailor my training program to better reflect what I am going to encounter
      racing. Many of these observations merely confirm what we already know are the differences
      between mountain bike racing and road racing. However, the actual quantification of
      these differences is of interest. 
   </p>
        <br />
        <p>
      For example, one trainer workout I chose on the road bike was four to five minute
      intervals at 95 rpm and 85% of my maximum aerobic power. This workout is excellent
      for time trialling on the road and mountain biking, particularly in XTERRA, is a time
      trial. However, mountain biking is not as steady an effort as this. The hills I found
      for the mountain biking were uneven, at times very steep and at times it would level.
      My average was about 70 rpm for that climb at a much higher average power output than
      I would do on the trainer, particularly in the sections that were quite steep. This
      leads me to consider that the trainer workout I was doing would be great for long
      steady climbs at altitude when you want to keep your heart rate under control, but
      for mountain bike racing on rolling terrain, you will need to do intervals at much
      more than your maximum aerobic power. Using a powertap to measure the average watts
      you can hold and the cadence you can maintain will help you to gauge your improvements,
      whether by pedaling faster or by pedaling harder. 
   </p>
        <br />
        <p>
      The other observation thus far has been that the average power output on a given mountain
      bike ride versus the average output for one of my road rides is much higher. This
      is obviously attributed to greater rolling resistance on fatter tires. It is true
      that after a mountain bike ride it may not feel like you have gone that hard because
      you are constantly distracted by the beauty of your surroundings, but the next day
      you are definitely more fatigued than you would be from a road ride. You also tend
      to maintain a much higher heart rate on the mountain bike without thinking about riding
      hard, which would give you better aerobic endurance gains if you incorporated off-road
      rides into your program throughout the winter. Effectively you will have painless
      harder training. 
   </p>
        <br />
        <p>
      So although none of this is particularly new science, it is great to have a tool to
      help to quantify your efforts off-road. It has been very useful for me to have the
      Powertap when I am doing intervals, and now I can add greater specificity to my training
      by doing those intervals on my mountain bike. Training specific gets you fitter, faster
      and with the PowerTap SL 2.4 Disc Brake Hub, filthy. Happy trails! 
   </p>
        <br />
        <p>
      --Melanie McQuaid 
   </p>
        <img width="0" height="0" src="http://www.saris.com/athletes/aggbug.ashx?id=929ddde2-2f00-46c4-bec3-caeaf172df98" />
      </div>
    </content>
  </entry>
  <entry>
    <title>Introducing the PowerTap Disc Brake Hub</title>
    <link rel="alternate" type="text/html" href="http://www.saris.com/athletes/PermaLink,guid,89d88d68-2e48-4f20-8e6b-c345da427cf1.aspx" />
    <id>http://www.saris.com/athletes/PermaLink,guid,89d88d68-2e48-4f20-8e6b-c345da427cf1.aspx</id>
    <published>2008-03-31T13:29:16.879-05:00</published>
    <updated>2008-04-01T10:09:20.1135-05:00</updated>
    <category term="News" label="News" scheme="dasBlog" />
    <content type="xhtml">
      <div xmlns="http://www.w3.org/1999/xhtml">
        <img src="http://www.saris.com/newsletter/CycleOpsConsumer/040108/discBrakeHub.jpg" alt="Disc Brake Hub System" style="padding-left: 12px;" align="right" border="0" width="200" />
        <p>
      The PowerTap SL 2.4 Disc Brake Hub System is now available. The product has been tested
      extensively by our Engineering team as well as several pro athletes like Jeremiah
      Bishop, Julian Absalon, Conrad Stoltz, Melanie McQuaid, Wendy Simms, Manual Prado,
      Danny Pate and Rocky Reifenstuhl. 
   </p>
        <br />
        <p>
      What went into bringing this product to market? We got the inside scoop from PowerTap
      Product Manager Jesse Bartholomew and one of CycleOps Power's engineers who worked
      extensively on the project, Jordan Roessingh. 
   </p>
        <br />
        <img src="http://www.saris.com/newsletter/CycleOpsConsumer/040108/JesseJordan.jpg" alt="Jesse Bartholomew, Jordan Roessingh" style="padding-right: 12px;" align="left" border="0" />
        <p>
          <em>Why did CycleOps Power decide to create a disc brake PowerTap hub?</em>
        </p>
        <br />
        <p>
      JESSE: CycleOps Power has t