The Big Ring Coffee Ride

Yesterday, I got to head out on the bike with two of my best friends, Coach Tim and Brian.  The riding plan was an easy loop out of Sausalito, around Tiburon, over the Golden Gate Bridge to the Marina, and back.  The real plan was to spend 3+ hours chit-chatting followed by lunch.

This day came about in a rather unique way.  It starts with the fact that Brian’s family owns a small cabin in Lake Tahoe.  A couple of weeks ago Brian asked Tim and I if we wanted to go up to the cabin with him to secure it for the winter.  The original plan was to make it a “guys day.”  We would drive up (almost 4 hours), go a quick ride in the mountains, secure the cabin and come home.  Earlier this week Brian discovered the cabin was already secured so we moved our “guys day” to Sausalito (about an hour away).

Starting in Sausalito turned out to be the right call.  It was 31 degrees in Santa Rosa when I got up.  The high yesterday in Lake Tahoe was 36.  When we arrived in Sausalito it was a balmy 46.  And there was not a cloud in the sky.  Just another gorgeous fall day in Northern California.

Now, we think that Sonoma County is quite the Mecca for cycling.  However, when we rolled into the parking lot there were cyclists everywhere.  There wasn’t a single cafe or coffee shop that did not have a large group getting ready to ride.  We had already seen 2 or 3 large groups on the road.  There had to literally be hundreds of cyclist either riding or getting ready to hit the road.

We find a place to park, get the bikes ready, and join the masses.  Here’s the other reason we chose Sausalito.  Are plan from the very beginning was to go for a very easy ride that allowed for ample talking.  So the bike path out of Sausalito was perfect.  We could ride side-by-side and chat to our heart’s content without worrying about traffic.  Plus, all of the other cyclists, walkers, joggers, strollers, and dogs forced us to keep the pace nice and slow.  That was important since the rule for the day was the first person to shift to the big ring had to buy coffee (hence the name of the ride and this blog’s title).

We make our way around the point of Tiburon where our view shifts from the San Francisco skyline to the hills of the East Bay.  We rode along Paradise Drive, which I have only driven, and decide it may be the best cycling road within driving distance of home.  Then it was back to the bike path and back into Sausalito.  The total distance so far was 22 miles. 

Now it was time to head for the City across the Golden Gate Bridge. I have driven over the bridge hundreds of times and I have walked across it twice but I have never ridden over it.  So we followed the same route as this year’s Tour of California out of Sausalito and we are on the bridge.  The views of the City and Pacific Ocean were simply stunning.  In the summer, the bridge is usually covered in fog.  In the fall, it is spectacular. 

We rode through Crissy Field to the Marina where we stop at the Chestnut Street Coffee Roastery, which was yet another great new discovery.  Tim also bought pastries from the bakery next door.  While sipping our mid-ride coffee and eating pastries, we decided that so far it was the perfect cycling adventure. 

Finally, it was back across the bridge to Sausalito.  Once we were back we reloaded the bikes, changed and  enjoyed lunch at a locally famous pizzeria. 

There you have it.  Just another outstanding day on the bikes with great friends.  So, did we stay nice and slow as planned?  Well, the final numbers were 35.5 miles in a time of 2:41 and an average MPH of a 13.5 so I think I’ll let you decide.

Ciao

Perfect off season ride

There are two ways to make Coach Tim proud.  The first is to meet a goal that you have worked hard to accomplish.  The second is riding smart.  And that’s what I did today.

My normal group didn’t have anything going on today so Pat invited me to ride with the NorCal team.  Although I accepted, I was also anxious.  You see, these guys and girls can ride fast, very fast, and I wasn’t sure that I wanted to go that hard.  To be really honest, I was not sure I could keep up with them at all. However, Pat’s back is bothering him, it’s the off season, it’s cold, etc., so it was supposed to be a mellow ride.  We’ll see.

I have a good reason for keeping things nice and slow.  My off season just started but it’s about to come to an abrupt end.  I have decided to train for next year’s Terrible Two, which is a mere 200 mile ride with 16,000 feet of climbing.  Coach Tim has my training starting in December so that’s makes for a short off season and I intend to savor it for all it’s worth.

With just a little trepidation, I head out this morning at 7:00 and ride over to the start.  We all hang around talking about how cold it is, it was 37, and waited for the ride to begin.  Finally, we have everyone accounted for and get started on the ride.  Even though this is my first ride with NorCal, I have ridden with many of these guys before.

We didn’t get very far before we passed my brother-in-law, Michael, out for his morning run.  Pat and I both give a big shout out and we keep going.  We only went a little ways before we were stopped by irony.  That’s right! Irony.  One rider somehow dropped his pump and it flatted the front tire of the rider who went over it.  Irony right?

While the tire repair was going on Michael caught up with us.  So Pat and I rode with him as he was kicking out a 6:45 pace.  And this was at the 11 mile mark.  It was a pretty cool moment.

The rest of the group rejoined us and we were off again.  Up to this point the ride has been very mellow with lots of chatter.   We ride over Chalk Hill and while the climbs were relatively small we all kept up a good pace that pushed the heart rate just a little.  For me, it has been the perfect ride.

We reach Alexander Valley and finally settle into a brisk pace line.  But since I am like the 7th guy in the line, I am not working that hard.  We make the turn and get ready to climb Pine Flat and that’s when I remembered my shortened off season.  So, as they started the climb I said good-bye to Pat and turned to the left.

Now I was on my own to simply enjoy the beauty that is Fall cycling in the Wine Country.  I rode at my own pace.  I stopped to take pictures.  It was truly awesome, relaxing and rejuvenating all at the same time.

There you have it.  A ride where there were some concerns I would have to go to hard but in the end it was a perfect off-season day on the bike.

Ciao!

P.S.  I don’t know why I feel the need to explain why it’s been a while since my last blog, but I do.   I am helping Coach Tim with his web site, which means I have to learn about web sites.  We also created a fan page for him on FB called ESP Fitness Training.  Also, my favorite local bike shop, West County Revolution, started a monthly newsletter called Power to the Pedals for which I contributed an article about Cycling with Champions.

The cross training has begun

Well, after a few weeks of thinking about it, talking about it, and even writing about it, my cross training finally got off the ground last week.  It must of been all of the FB entries about running, swimming, yoga, and such that got me going.  Or maybe it’s the fact that I am already feeling a difference on the weekend rides when I don’t workout during the week.

My cross training is pretty simple.  I do a little running, strength training and core work.  I frequently suggest to myself I should add in yoga and stretching but somehow that hasn’t happened just yet.  Still, anything is better then nothing so it’s time to get going.

Last Tuesday I went on my first run since May.  It was a simple little 3 mile route and I planned on staying nice and easy.  I expected it to be a little challenging and did not want to over do it.  My warm up consisted of tearing my closet apart to find my running shoes.  Then a mind stretch exercise as I try to remember where I put my heart rate monitor I use when I run.  Finally, I am ready to go.

I settle into a nice, slow cadence as I head out the door and down the street.  I actually enjoy running as long as I am not trying to kill myself.  As usual, I am feel great until about the 2 mile mark.  Then things always go south quickly.  My route takes me past a hospital at 2.5 miles and I found it difficult not to turn into the emergency room.  Instead, I keep running after deciding the shortness of breath and pounding in my chest is not a heart attack.

As I arrive home I have to fight the urge to collapse on the front lawn.  Then I look at my time.  It was 21:11.  Sweet!!!  No wonder I am tired.  I just kicked out 7 minute miles.  So I skip lying on the lawn and start my cool down walk wearing a big smile.  Then I look at the time again.  It was really 27:11, which is a 9 minute mile pace.  Damn, I’ve already passed my lawn and since I don’t want to collapse on my neighbor’s lawn I keep walking and cooling down.  In the end, it wasn’t a bad start.

On Friday, I head out for my 2nd run.  This time I felt much better even though I finished 8 seconds slower.  No worries.  At least I didn’t think about stopping at the hospital or collapsing on the lawn so that’s progress right?

Thursday night found me in the garage getting ready for a core and strength training session.  What was the first routine?  You won’t find in any weight training books but it is a routine we all do.  It’s called – clear all the junk away so you can actually see the weight bench!  Now that the bench is cleared, the ball is inflated, and weights are all ready, I can start. . . well, that’s as far as I got that night.  So no strength or core training just yet.

Last night I went to Coach Tim’s for an garage spin class on our trainers.  We did a combined work out that spent a little time on power, endurance and TT drills.  We also did some light weight training, core work, and stretching afterwards.  I felt really good last night but we’ll see how I feel later today.

After I finish writing this, it will be out on the road for run #3.  I am actually looking forward to it.  I really have a nice route with plenty of alternatives to keep things interesting.

There you have it.  I’ve finally started my off-season cross training routine.  And you know, as much as I miss cycling during the week, it is a nice change of pace.  The only thing I need to do now is remain vigilant especially with the core work and stretching.  After all, the next cycling season will be here before you know it.

Ciao!

Off season shenanigans

Last year, during our cycling road trip to Colorado, I made a comment about our waitress being a “buxom blonde” and the mocking was commenced immediately.  I was dutifully reminded by my younger cycling friends that no one says buxom anymore except for us old guys.  I can only imagine how they will respond to my using the word shenanigans in the title.  As you read on you will hopefully agree that no other word would do.

A group of us met on Sunday for an easy 50-mile ride that included a stop at the Wild Flour Bread Bakery in Freestone.  Now, we are all in the off season so rides are supposed to be easy.  However, a few of us like to kick up the intensity from time to time.  These are usually short spurts of energy lasting less then 5-minutes. 

As we gathered to get things started there were some immediate clues that this was going to be a fun ride.  To begin, everyone seemed much excited about the bakery stop then the ride itself.  Then we notice David is wearing one black and one brown sock.  This immediately prompted a FB entry to his wife asking her to be more careful when laying his clothes out the night before.

Finally, we are off.  The ride does start easy with everyone riding together and chatting away.  We go over a small climb together as a group.   The final part of the descent is a mild 2% grade and as I descend Pat comes flying around me with Ross in tow.  So I join the train for my first 5-minute burst.  Then I attack and as I pass Pat I give him a big ole smile.  As anticipated, Pat counter attacks and as he comes around me I simply sit up, down shift and watch him hammer himself to the stop sign.  As he looked back and realized what I had done I received my first 1-finger salute of the day.

We regroup and keep rolling along.  I convince some of our group to do at least one city limit sign sprint at the town of Valley Ford.  Sarah doesn’t think there is a city limit sign but I convince everyone there is.  As we approach a small rise about a mile out, I attack again.  I am holding a solid pace with Pat and Ross.  David, Sarah and others are chasing hard from behind.  With the town in view, Pat and Ross attack and once again I sit up.  I see them riding hard and looking for the city limit sign that never appeared.  I’ll let you decide if I knew it was there or not.

After our bakery stop (a requirement for all off season rides through Freestone), it was up a small hill into Occidental.  Once again I attack, once again Pat counter attacks, and once again I sit up after he passes me.  About half way up the climb he sees me falling back because it’s hard to pedal and laugh hysterically at the same time.  He then drops back and shares a few thoughts with me which should probably not be repeated.

With the ride winding down we head out of Monte Rio for home.  David, and his different colored socks, takes the front.  He starts out a little too fast and pulls away.  He sees there is a gap and drops back and settles into the perfect pace.  However, once he quit looking back I motion to everyone behind me to slow down.  A minute later, David looks back and we are gapped again.  He looks at us, looks at his cyclometer and looks back at us slightly confused.  He drops back to pick us up again and the whole process gets repeated.  This time he realizes he is being messed with and rides away leaving all of us to chase him down.

There you have it.  It was a great ride that felt a lot more like playing then exercise.  It reminds of playing games with my 6 year old niece who has a knack for making up the rules as she goes.  The result was a lot of laughter, some great camaraderie, and, in the end, one hell of a work out.

No wonder I like the off season.

Ciao!

The “newbie” ride

One of the many things I like about the off season are newbie rides.  This is when my cycling friends and I hit the open road with folks who are just starting their journey into the world of cycling.  Newbies are always welcome to join us but they usually don’t because of concerns about the pace, distance, the amount of climbing, etc.  However, in the off season we are happy to cruise at their speed and help them become better cyclists.  That’s exactly what I did this Saturday. 

Pat, Mike and I, all experienced cyclists, are heading out with Rich, Dan and Dan’s son Brett. Rich and Dan have been riding for a while but it is only Brett’s 4th ride ever so I am anticipating a fairly mellow pace and route. Since it was Dan’s birthday ride he choose the route.

Of course, to become a better rider you need to push yourself.  The route Dan choose – Pine Flat.  Holy sh!t!  Are you kidding me?  Pine Flat scares most experienced riders and is legendary here in Sonoma County.  It is a 12-mile climb with a 20% wall at mile 11.  And Brett doesn’t even have a bike.  He’s borrowing Pat’s older road bike and is wearing running shoes to turn over the flat pedals. 

We meet at Pat’s and after a lot of fun banter we are off.  In Healdsburg, Dan gets a flat.  This is were the other joy of a newbie ride comes into play.  Watching them change a flat.  Dan starts by turning the bike upside down and of course his water bottles fall out and roll away.  Then, he starts to remove the tire while the wheel is still on the bike.  So Pat steps in and helps.  Dan pulls out the new tube, still in the box, from a huge saddle bag. After some fun with CO2 we are on the way.  A mile later, Dan flats again.  This time the change goes much more smoothly.  See, he’s learning already.

(Editor’s note:  I only poke fun at Dan’s tire changing experience because I did the exact same thing on my first rides and I am sure someone was around to poke a little fun at me.)

We are now seriously rolling in a nice little group.  The pace was nice and allowed for plenty of chit chat.  It also gave us time to educate them along the way.  How to ride a pace line.  Techniques for better shifting. And so on.

Finally, we reach the start of the climb.  Rich and Dan are both planning to go further then their previous attempt but do not anticipate making the top.  Brett, being the 15-year confident stud he is, has no doubt he’s making it all the way. Pat and I just smile knowing he has no idea what a 20% grade looks like.

Up and up we go.  At one point, Pat accelerates and Brett tries to go with him.  Pat sits up and lets Brett catch up and I lift my pace slowly so now it is the 3 of us.  Brett is riding very strong and is listening intently as Pat coaches him up the climb. We reach the meadow where it flattens out for a mile or so.  Now it’s time for the final push to the summit.

I had stopped to take some photos but I can see them up ahead.  Brett is still riding strong and Pat teaches him to weave in the 20% grade sections.  When I reach the top just behind them, Brett is ecstatic.  Not only did he make it, he passed 2 other cyclist on the way.  Remember, this is his 4th ride.

We teach him how to feather his brakes for the descent and keep things nice and slow.  On the way down we pick up Dan and we catch back up with Rich at the bottom.  They both met their goal of making it further up Pine Flat then before.  They are are both stunned that Brett made the summit.  We then ride back to Windsor at a relaxed pace and hit the local coffee shop.

The joy in Brett’s experience is the real reason I like newbie rides.  It is the perfect reminder of why I enjoy cycling so much.  Sometimes it takes seeing a ride through the eyes of a newbie to open my own eyes to the joy cycling beings to my life.

One final note.  It was also very cool to hear a rider calling out “Dad” from time to time.  This was my first father-son ride and I found that very cool.  I also know that on Sunday, Brett and Dan went shopping for a new bike.

Ciao!