145 Mile One Day Ride Across Michigan Caps Off Another Great Week

Monday – Rode 47 miles with Joel and Jen NW of Albany with some hills and finished in the dark along the trail from Bowlus to Albany. So much fun riding with good friends!

Tuesday – Rode 19 miles SW of Richmond with the group. Turned it into an interval training exercise by sagging back and/or waiting for the slower riders, then blasting it to catch the riders up front. Felt great with no after effects of my hard ride on Saturday.

Wednesday – Worked until 10:45 p.m. to get ready to leave on my trip. Not the best preparation for a long ride.

Thursday – Drove to Manistique, Michigan on my way to ride ODRAM. Enjoyed my updated songlist on my phone that kept me entertained.

Friday – Drove from Manistique to Muskegon, but enjoyed an easy 25 mile pre ODRAM warm up last Friday along the West Michigan shoreline trail overlooking Lake Michigan between Charlevoix and Bay Harbor along the way. After all the driving, I wanted to stretch my legs before riding 145 miles the next day. Picked up my ride packet in Montague, then early to bed.

Saturday – Wakened at 5:00 to get to Montague to be ready to ride at 6:00 a.m. Hit the road at 6:30 in the early dawn with wet roads (spray for many miles, but no rain the whole way), about 100% humidity but temperatures below 70 (which didn’t get much warmer until after noon with a high of 75 – pretty lucky in terms of temps).

Rode the 146.2 miles in 10 hours and 5 minutes of riding (12:15 total elapsed time arriving at 6:45 p.m.) with at 14.4 mph average with Anne and Glenda. They were great riding companions and their husbands played SAG with a wonderful supporting spirit, meeting us every 20 miles or so (15 miles near the end).

The hills early on were not as much an issue as the profile would indicate, with few very steep or very long. The mile 72-95 stretch was the worst, with crappy roads, some hills and a nasty headwind. At 95 miles, we were not especially looking forward to another 50 miles of this. But, the next 20 were great, with smoother roads, lessening winds and no hills. What a morale booster! After that, it was just a matter of grinding it out on 30 miles of flat roads at an easy pace. I was glad to be done, but nowhere so tired that I could not have gone further.  Another milestone passed – in fine fashion. Bring on DALMAC with 4 centuries back to back planned – another test.

 (Sorry, I don't look too happy in this photo.) :)

(It was a long day, getting up at 5:00 and not getting to bed until the next 1:30 a.m. after the bus ride back to Montague.)

Sunday – Drove back home in nine and half hours. Walked the 4 miles around Cleary Lake with Linda to stretch my legs and get the blood moving. Felt pretty good, with little stiffness and soreness – a great sign that I am getting in shape.

Goal: 80-100 miles during the week, plus whatever on the weekend

Total week miles: 91 during week plus the 145 mile ODRAM on Saturday. Weekly goal achieved.

B+ Grading My Following My Training Plan Through the First Nine Weeks

Here is a progress report on my implementing my training plan since my announcement that I will ride the Fast America South next spring.

Here are the miles I have ridden, in my attempts to meet my goals of 80-100 miles during the week, plus whatever on the weekend.

Week     During the Week     Weekend  Total

1                        101                     25           126

2                        115                     30           145

3                          94                   152           246

4                        105                   216           321

5                          19                     50             69

6                          91                     32           123

7                          65                     52           117

8                        127                     18           145

9                          95                   102           197

Total                  812                   677        1,489

I worked my plan 7 of the 9 weeks. In addition to the 90 miles I rode April 26 in the Minnesota Ironman and the Fulton Gran Fondo century, I have ridden the Tour de Pepin century, the back-to-back Paul Bunyan centuries and the Tour de Tonka, for a total of 5 centuries so far this year.  

I have improved my 100 mile ride performance from a 15.0 mph average I did on the Tour de Pepin to 16.5 on the Tour de Tonka, on somewhat equivalent terrain and temperatures. Riding the Tour de Tonka 100 miles in the six hours met the requirement to ride the cross country tour next spring (other than being documented), so this makes me all the more confident that I will be physically ready for the tour.

I have only lost maybe 3 of the 8 pounds I had intended to lose by August 1, and I have totally failed to implement my plan to be able to run 5k by this time. Those goals will need to be pushed back, perhaps with the running occurring during the winter in the school field house as part of my attempt to hold onto my conditioning during the winter. I also presume that as I continue this training I will lose some more weight.

I need to improve my strength to weight ratio, as I really slow down on hills compared with those I ride with. On the Tour de Tonka, early on I was doing much better than on other rides, going up some grades at 16+ mph, but in the last 30 miles I just had to spin my way up the hills in low gears. I had planned to do some weight training for my quads and hamstrings in the school weight room during the summer, but that was not to be. I will simulate hills on my Keiser training bike to improve here.

So, progress was made, but I was not totally able to work my plan. As the initial enthusiasm waned, at times it has been hard to stay motivated. The 147 mile One Day Ride Across Michigan next Saturday and the 5 day Dick Allen Lansing to Mackinaw City (DALMAC) ride before Labor Day will help to keep me focused for the next month.

But, my friends, you will be critical to keeping me on track. Simply your reading this (or knowing you might) is a way to hold me accountable and means much to me. Thanks for reading!

Minimum Goal Achieved - A Century in Six Hours of Riding Time

Monday – Rode 20 miles with the Central Minnesota Bicycle Club from Avon. Mostly rode slowly in the heat, except for some higher intensity surges. Just didn’t feel I had it in me.

Tuesday – Rode 40 miles on my Keiser while watching a movie. Four minutes of relatively low intensity followed by a minute of pedaling standing up. Getting my miles in while avoiding the heat.

Wednesday - Rode 35 miles on my Keiser while watching a movie. Four minutes of relatively low intensity followed by a minute of pedaling standing up.

Thursday – Rest day. Had a Board meeting until 8:30 p.m. so really didn’t have much time anyway.

Friday - Rest day, other than walking the 4 miles around Cleary Lake.

Saturday - Rode the Tour de Tonka. Completed 102 miles in 6 hours and 5 minutes, 16.5 mph average, in 7 hours total elapsed time, including breaks. This meets the minimum requirement for riding the cross country ride next spring - just barely. With 3 more months of road bike riding left this year, i should be able to improve upon that. I was at 17.5 mph average at 55 miles and 17.2 mph average at 72 miles, but the hills and heat in the last 30 miles were tough.

 I got there late, so had to park at the High School, ride the 1.5 miles to the start, and got there just as everyone else was starting out, while I still had to go pick up my packet.

Sunday – Walked the 4 miles around Cleary Lake with Linda.

Goal: 80-100 miles during the week, plus whatever on the weekend

Total week miles: 95 during week plus the Tour de Tonka 102 miles on Saturday. Weekly goal achieved.

Off Again, On Again in Training

 Week of July 12 to 18

Saturday – 32 miles with Rick from Chaska

Sunday – Walked 4 miles around Cleary Lake

Monday – Ack! Got up at 5:30 to drive to work in Foley and didn’t leave work until after 11:00 after a loooonnnngggg Board meeting.

Tuesday -.Nice casual 31 mile ride from Avon to Albany to Holdingford and back with Bea and her son Chris.

Wednesday – Got home late again after work due to a negotiations session that went nowhere. Went for a 2 mile walk.

Thursday – 34 mile ride from Albany to Bowlus and back with Joel.

Friday – Rest day. Not that I needed it with so few miles this week

Saturday – 52 mile ride from Chaska with Rick and two good female riders who left me behind on each hill. Got hot. But otherwise, a great ride.

Sunday – Walked around Cleary Lake with Linda

Goal: 80-100 miles during the week, plus whatever on the weekend

Total week miles: 65 during week, with 52 on the weekend.  Not my best week. But, when you don't succeed in sticking with the training plan, all you can do is get right back on!

Week of July 19 to 25

Saturday and Sunday – See above

Monday – 34 miles with Joel from Albany to Bowlus and back. Met long distance riders from Colorado who stayed at the Laser’s as part of the Warm Showers program. The trail sheltered us from the strong headwinds on the way north, then the winds died for the return.

Tuesday – 58 miles along the Heartland Trail. From Albany to Bowlus with Joel, back to Holdingford with the group celebrating Jan and Jen’s 19^th anniversary with refreshments in Holdingford, back to Bowlus for refreshments and food, then back to Albany with Joel in the dark along the trail with our lights. A marvelous evening with friends. Fabulous weather.

Wednesday – 35 miles with the Central MN Bike Club joint ride with the Paul Bunyan Cyclists Club from Brainerd. I meant to go 40 miles with the 18-20 mph group but got dropped before 2 miles ridden. They went the 40 miles at an average speed of 21 mph. Oh, well, it was a beautiful night to ride mostly by myself.

Thursday – Walked around Cleary Lake with Linda

Friday – Walked around Cleary Lake briskly by myself.

Saturday - Only did 18 slow miles with the fat bike group today from Michael’s Cycles when all the roadies didn't show. Interesting trail from Chaska to Shakopee along the Minnesota River bottom past Valley Fair on Hwy 101, however, so nonetheless fun, even if not much of a workout.

Sunday – Walked around Cleary Lake with Linda

Goal: 80-100 miles during the week, plus whatever on the weekend

Total week miles: 127 during week, with only 18 on the weekend.  A good week of riding, even if the Saturday ride was a bit of a disappointment.

Next weekend – Tour de Tonka Century! Then the following Saturday, the 147 mile One Day Ride Across Michigan. Woo weee!

Training Back on Track

Saturday – Rode the Great Scott 50 Classic at a good pace. Rolling terrain, so the hills were good training as well. Felt wiped out the rest of the day, perhaps due to the 80+ degrees.

Sunday – Lazy day. Did not feel much like doing anything. Family all left for their homes – a very successful gathering at our lake home.

Monday – 40 miles with Joel up the Heartland Trail from Albany to Blanchard Dam and back. A bit buggy on the way back, but it was a good route to avoid the wind going out, and then the wind died.

Tuesday -.19 miles with the Central Minnesota Bike Club. Great social time after, but ate too much.

Wednesday – Worked until 9:00 p.m. then walked about 2 miles after I got back to the apartment. Tired.

Thursday – Rode 32 miles from Gary Westrup’s house with Joel, Gary, and Jen. Relatively easy pace followed by Lorraine’s yummy after ride treats. Ate too much, but I wanted to show appreciation for her efforts, right? J

Friday – Rest day.

Saturday – Rode 32 miles with Rick and Nancy from Michael’s Cycles in Chaska. They were courteous and slowed the pace for me. 16.2 average was all.

Sunday – Not planning to ride, but will go walk 4 miles around Cleary Lake.

Goal: 80-100 miles during the week, plus whatever on the weekend

Total week miles: 91 during week, with 32 on the weekend.  

I felt sluggish all week, not sure if I just plateaued  or whether I got some kind of bug last weekend. After my Saturday ride, I weighed 186.5. so while I did not make progress on my weight loss, at least I did not regress as far as I had feared with all of the good and ample food..

Unplanned Recovery Week - Trying to put the best spin on an off week.

Saturday and Sunday – Back to back Centuries – See last week’s post.

Monday – 19 pretty fast miles with the Central MN Bike Club, but waaaayyyyy behind Joel and Gary

Tuesday -.Room exercises, drove home to join the beginning of the family reunion.

Wednesday – Rest and recovery, other than walking 4 miles around Fish Lake, kayaking around the lake and yard work.

Thursday – Rest and recovery, other than walking 4 miles around Fish Lake and yard work – yep, even more. Kayaked again.

Friday – Rest day other than kayaking.

Saturday – Rode the Great Scott 50 Classic at a good pace. Rolling terrain, so the hills were good training as well. Felt wiped out the rest of the day, perhaps due to the 80+ degrees.

Sunday – Lazy day. Did not feel much like doing anything. Family all left for their homes – a very successful gathering at our lake home.

This week’s family reunion and wanting to be stay around them knocked me off my training schedule. Will need to rededicate myself for the coming weeks as I aim for the 147 mile ODRAM on August 8, with  4,396 feet of climbing

Goal: 80-100 miles during the week, plus whatever on the weekend

Total week miles: 19 during week, with 50 on the weekend. Not the best training week, but at least I got in two faster rides.

Back-to-back Centuries Cap Off Week 6 of Training

Saturday and Sunday – No cycling, but worked around the house until tired. Whew!

Monday – 38 miles on my Keiser exercise bike watching a movie, low intensity, just getting the miles in.

Tuesday -.Yoga and 125 pushups and 100 situps in my room. Ran a little further.

Rode 57 miles with Joel with some hills and finished along the trail about 11:00. My quads tightened up during the stop at Lasar’s in Bowlus and the ride to Holdlingford hurt. After stretching, I kept changing my pedal stroke the rest of the way to Albany and felt OK at the end. I don’t know if it was nutrition, hydration, the pace or the too long rest, but that is the worst I have felt on a ride since some of the winter fat bike rides.

Wednesday – Rest and recovery.

Thursday – 10 miles easy with the Central Minnesota Bicycling Club from St. Joseph. Yoga and 125 pushups and 100 situps in my room. Ran a little further still. Slowly making progress towards being able to run a 5K by August 8.

Friday – Rest day.

Saturday and Sunday – Rode 106 miles with Gary Westrup from the  Crow Wing State Park south of Brainerd to Bemidji along the Paul Bunyan Trail. We did not push the pace, but rode mostly 15-18 mph, with a lot of 17. Slight tailwind most of the way, but got into the upper 80’s, with lots of 84 degrees. We had to pay attention to hydration. We planned to ride to Lake Bemidji State Park to do 120 miles, but rain threatened (with tornado watches going on west of us), so we were satisfied with 106 miles. (well, actually a bit relieved) :)

Sunday we rode back to Crow Wing State Park. We had planned to ride the 9 mile longer route SW of Walker along the Heartland Trail, then east to rejoin the Paul Bunyan Trail, but we wimped out, with the extra 9 miles with 8% grades not sounding like a good idea with over 65 miles to go after that stretch. I finished with 110 miles (3.5 miles further than Gary, due to my riding from my motel to his before we began). 

We ran into some construction and urban traffic in and near Brainerd, but estimate that we otherwise would have finished the 100 in about 6 hours and 15 minutes of riding time, not that far off from the 6 hours I will need to do to qualify to ride the FastAmericaSouth next spring. Progress!

Goal: 80-100 miles during the week, plus whatever on the weekend

Total week miles: 105 during week, with 106 and 110 on the weekend. Weekly goal achieved sixth week in a row. Still on track.