Sunday, May 31, 2015

2015 Mohican 100 MTB

My alarm went off at 5am, but my mind had been pedaling for hours as I contemplated the 100 miles of Mohican Wilderness to be pedaled.  Kyle, Jeff Krohne, myself and Kilo headed towards Loudonville at 5:45am with nervous anticipation.  We gathered at the start on Main St. for the 7am start with 600 other contestants.  I felt good and was ready to get this thing started.  This would be a new test, I was riding a fully rigid single-speed (geared 33x19 for those riders out there).  I’ve completed this race two other times on a full-suspension, fully geared bike in 2006 and 2007.

7am came and the lead vehicle started down Main St., through town and up ‘heartbreak hill’ as the locals call it.  The first 2 miles were on paved roads and then 2 miles of dirt road in the hopes of spreading the herd before the 24 miles of single track.  My goal for the day was to stay smooth and not ‘race’ the 100-miles.  I settled in behind a pack of riders as we navigated the beginnings of the single-track.  A few riders stumbled in the rocky sections and I made passes accordingly, but stayed comfortable in my pedaling stroke.  Having ridden this state park trail many times this spring I knew of a couple climbs that were more efficient for me to walk up rather than ride.  This proved true as numerous times I would walk up and then ride away ahead of a couple riders who were still trying to catch their breath at the top. 

At 9:30am I came to aid station #1 (mile mark 20), I stopped briefly for some orange slices and gatorade.  8 more miles of state park trail and then onto unknown trails for 6 miles before the next aid station.  I experienced some quadriceps cramping shortly after aid #1 but was able to walk it off within 5 minutes.  We left the state park trail with an abrupt left turn straight up a horse trail out of the bottom.  Everyone was walking and utilizing the mountaineer rest step to the top. 

Once on top we followed more horse trails (lots of walking in mud) and double-track across St. Rte. 97 and towards aid#2 at Camp Buckhaven.  At aid #2 I restocked on everything; water, energy drink and gels, while grabbing more fruit and pretzels.  The trail followed some rideable horse-trails before getting onto some paved and gravel roads.  This was a very welcomed relief from the technical single-track, however I was more fatigued than expected and wasn’t able to climb most of these hills riding, so I walked to keep from cramping.  Walking was much expected but I was planning on being able to ride more of these. 

After walking up Big Hill Rd. we entered into another technical single-track section; the Mohican Wilderness mountain bike trail.  I was less than enthusiastic for the concentration I knew this would require as I continued to manage my cramping legs.  I was not very stable in my riding and walked down a few very rocky sections and also used the ‘just hold on’ technique in others.  At this point, even the slightest incline was a walk for me.  I told Kyle I hoped to be at the halfway aid station (#3) between noon-1pm, it was now 1pm and I still had some hard miles ahead.  After another slow walking climb we started to descend an old logging road, which should have been simple, but I was fatigued and unstable.  I think I rode with only one foot clipped in and the other out to the side to keep from falling over. 

At this point, I came to realize I’d taken on more than I could currently handle.  Aid #3, mile 46 was my goal and it took WAY more effort than it should have to get there.  The last 200 yds downhill and seeing Kyle with friends(Taylor and Jeff) was the only good thing.  We sat on the grass and watched my legs twitch uncontrollably for a few minutes before I made the final decision to find the aid station official and drop out of the race.  I didn’t think I could safely reach the next aid station nor the finish. 


We gave another rider who had dropped out as well a ride back to the campground.  We were both disappointed with our day, but both vowed to train better and be back again next year.  This year was humbling, but I learned a good bit and am already better prepared for next year.  Namely, stronger heart and legs, with nicer gearing on my bike.

Wednesday, May 27, 2015

Wednesday - May 27

Road Run
 - 1 mile
 - time: 8:00


Campus Board
 - large rungs only
 - ladder 1,2,3,4,5,6,7,8,9 then 60 seconds rest x 4
 - 4 minutes rest then repeat above
 - 2 sets total

Expand the Hands bands

Stretching

Tuesday - May 26

Internal/External Wrist Rotation on wrist roller
 - 16kg x 10 (r/l) x 3 sets

Double KB Clean+ Jerk @ 28kg
 - 30 sec. On/Off x 8 sets
 - 4 reps per set

2 sets of each
 - Renegade Row @ 28kg x 5 (r/l)
 - 24" Box Step-up @ 28kg x 5 (r/l)
 - Toes to Bar (no swinging) x 5

Tuesday, May 26, 2015

Saturday - May 23

Climbing at Logtown

Started with 'Footloose Fingers Free' (5.9) as a warm-up again.  Felt very smooth and confident.
Next, went over to 'Coordinate Covalent Bonding' (5.11b), I have been dreaming about these moves since last weekend.  We again stick-clipped the first bolt with an extended alpine draw.  The first moves are like sloping campus rungs next to an arete to heel hook for balance.  Very muscular to the first bolt and then you get a sloping 'ledge' to stand and shake out the pump.  The next 3 bolts utilize the arete and some face moves.  I believe I hung for rest afte clipping the 3rd bolt.  The 4th bolt was our previous high point, but today I was committed and had a better plan.  This time I stayed out closer to the arete rather than the face under the shuts.  I stood on the bolt while I fished around for the undercling I needed to keep myself into the wall.  One more crimpy hold and then the 'thank god' jug at the shuts.  Super excited about finishing my first 5.11 on lead, but need to clean it up and not stand/hangdog on a bolt.  Regardless, a good step forward.

We finished up on 'Beam Me Up Scotty' (5.9).  Last year these two 5.9 routes were our test pieces and now myself, Jeff and Taylor all use them to warm-up and cool-down.  Great to see the progression.  Kyle is close to fully leading 'Burrsitus' (5.6 trad), she got to the cruc last time but was gassed after being on the 5.9 and 5.11 routes beforehand.  

Friday - May 22

Mountain Bike
 - Vulture Knob, 7 miles
 - with Kilo, he kept me at a moderate pace

Last ride until the Mohican100 this coming Saturday.  Feeling good and dialed in.

Friday, May 22, 2015

Thursday - May 21

Accessory work done randomly throughout the day.

DB Curls
 10x 30, 30#

Lat. Raise
 10x 10, 12.5#

Standing Barbell Wrist Curl
 10x 95, 95, 95#
Standing Barbell Wrist extension
 10x 45, 45, 45#

Wednesday, May 20, 2015

Wednesday - May 20

Road Run
 - 3.8 miles
 - time: 29:38
 - 7:49 min/mile pace

Felt smooth and wasn't trying to push the pace, so was surprised to see sub-8min/mile.  Temperature was 60 degrees and overcast with a slight breeze so I'm sure that played a positive role.

Later in afternoon........

4 Rounds
 - Deadlift 1x 115, 185, 255, 325, 395#
 (using steel 35s only, load/unload plates myself)
 - 12' Rope climb from seated postion x 1

Total Time: 10:39


Campus Board
 - large rungs only
 - ladder 1,2,3,4,5,6,7,8,9 then 60 seconds rest x 4
 - 4 minutes rest then repeat above
 - 4 sets total
 - basically 4x4 on the campus board

Expand the Hands bands

Tuesday - May 19

Double KB Clean+ Jerk @ 28kg
 - 30 sec. On/Off x 10 sets
 - 7 reps per set

15 Minutes (EDT) - 7 sets of each
 - Renegade Row @ 24kg x 5 (r/l)
 - 18" Box Step-up @ 24kg x 5 (r/l)
 - Toes to Bar (no swinging) x 5

Truck Single-Leg Knee Tucks
 x 10, 8, 8 (r/l)

Floor ab circuit
 - 6 positions of 30 each

Tuesday, May 19, 2015

Monday, May 18, 2015

Weekend

Saturday

Climbed Logtown
 - 'Footloose and Fingers Free' - 5.9 sport
    - I've lead this last year and it was a good warm-up.

 - 'Beam Me Up Scotty' - 5.9 sport
    - Never been on this before and was nice to take the first lead on it.  It felt very 'Seneca-esk', ledgy but decent holds after fishing around.

Only got these 2 routes in before the rain started.  We (Taylor and I) took a break and then came back and practiced 3-piece anchor building at the base.


Sunday

Climbed Logtown
 - warmed up on 'Footloose' again and then went after some harder routes.  I started after 'Nick of Time' (5.10d).  Managed the first two bolts but could figure out the sloping overhang.  This was the high-point for everyone.

 - My 3rd route attempt was 'Nightmare's Right' (5.11a).  Reached the 1st bolt smoothly, but new the 2nd was thin and balancy; took one planned fall and then a committed fall before finally attaining the necessary balance/tension to safely clip the 2nd bolt.  Spent some time trying to find the remaining moves to the big ledge and shuts but was unsuccessful today.

 - Jeff first tackled 'Coordinate Covalent Bonding' (5.11b).  We stick clipped the first bolt.  The first moves are sloping campus moves on the arete which gas you.  Jeff got just above the 3rd bolt.  I top-roped to the 3rd and was one-two moves from the shuts (it got thin and I was tired from the previous battles)

 - we finished the day with 'Beach Party' (5.8).  Kyle took first lead (her first lead on this route).  It surprised us how much the other routes took out of us, Jeff and Taylor both flailed with frustration.  I was able to lead and clean successfully.

We rapped off trees to retrieve our gear from the other routes.

Overall a great day pushing outside our comfort zones and learning.  Fingers, toes and abs are feeling it.

Friday - May 15

Mountain Bike
 - Mohican State Park
 - 24 miles
 - 7.8 mph ave
 - 3 hours 4 minutes

Downhill technique and willingness to use minimal braking is where I am making the most progress.  Two weeks til the 100-mile race.  Mental fortitude and a smooth pace will be key.

Thursday, May 14, 2015

Wednesday - May 13

4 Rounds
 - Campus board ascend large rungs x 1
 - Axle Clean + Jerk @ 175# x 2
 - Farmers Walk 60' @ 100# x 3
 - Sled Push + 70# 60' x 4

Time: 16:27

Campus rungs felt good.  Climbed the medium rungs with success and then decided to try the small rungs which I've only ever hung from.  I was successfully able to move 7 rungs.  Super pumped about climbing on the small rungs.

Tuesday, May 12, 2015

Tuesday - May 12

Road Run
 - 3 miles
 - 8:49 pace
 - 26:18 time

My goal was to not push my pace like the last 2 weeks, which I achieved.  Sometimes it's hard to hold back.




Monday, May 11, 2015

Monday - May 11

Double KB Clean+ Jerk @ 28kg
 - 30 sec. On/Off x 10 sets
 - 7 reps per set

15 Minutes (EDT) - 7 sets of each
 - Renegade Row @ 24kg x 5 (r/l)
 - 18" Box Step-up @ 24kg x 5 (r/l)
 - Toes to Bar (no swinging) x 5

Truck Single-Leg Knee Tucks
 x 10, 8, 8 (r/l)

Floor ab circuit
 - 6 positions of 30 each


The upgrade to 28kg bells on the c+j set was noticeable but manageable.

Saturday - May 9

Mountain Bike
 - Mohican State Park
 - 24 miles
 - 3 hours 2 minutes

Heat and humidity kicked my ass today.  Was fighting a headache the whole time.  Body not yet acclimated to this weather.  However, this is still 15 minute faster than my last ride down here and I was able to complete climbs that I had previously walked.  Likewise, my electrolyte drink kept the quad cramps at bay, so improvement was made.

Thursday, May 7, 2015

Thursday - May 7

Erg - drag factor #4
 - 5 minutes
 - 1322m
 - 1:53.5 ave500m

Tired from being out late last night.  Saving energy for 50 miles of mountain biking Saturday.

Wednesday, May 6, 2015

Wednesday - May 6

Road Run
 - 3 miles
 - time: 24:50
 - 8:07 ave mile pace

Warm, humid day to run at 12:45p, but need to get my body accustomed to the heat and humidity.  May 30 will likely be filled with the same.


Tuesday, May 5, 2015

Tuesday - May 5

Double KB Clean+ Jerk @ 24kg
 - 30 sec. On/Off x 10 sets
 - 7 reps per set

15 Minutes (EDT) - 6 sets of each
 - Renegade Row @ 24kg x 5 (r/l)
 - 18" Box Step-up @ 24kg x 5 (r/l)
 - Toes to Bar (no swinging) x 5

Truck Knee Tucks to outside arms (r/l)
 x 5, 5, 5, 5

Floor ab circuit
 - 6 positions of 30 each

The thing I love about my training lately is that it does not leave me feeling wasted.  Body is feeling and moving well.  Definitely notice how well my heart and lungs have been feeling.

Later in the afternoon......

21-15-9
 - Log Clean + Jerk @ 110#
 - Tire Flip ~275#
 - Toes to bar 
Time: 14:14

Friday, May 1, 2015

Friday - May 1

Strongman-esk circuit
 - carry 5 kegs 35' (50, 100, 120, 150, 200#)
 - 10 pullups
 - carry 5 kegs
 - 8 pullups
 - carry 5 kegs
 - 6 pullups
 - carry 5 kegs
 - 4 pullups
 - carry 5 kegs
 - 2 pullups

Time: 9:36

Mountain Biking Vultures Knob later this evening.  First lap with Kilo, second lap solo.  ~7 miles each lap.