Thursday, December 11, 2014

Sport and Life

Life is like sport.  You have some good days and you have some bad days.  What defines you is how you play.  Not just in the game, but before, after, and during.  Build on successes and failure, you only fail if you quit.

The path you choose.

The road may have some rocks on it, or lead  to the top of a mountain. Face your challenge.


Surround yourself with great people and build a great team.


It may hurt, push or quit.  Your life is ahead of you and starts today.

BE GREAT.

Friday, December 5, 2014

Ride for Today

Ride for Today, because tomorrow we may.....


Training:  The process, have fun, go easy, and sometimes it's business and you have to give it hell.


The Road:  Look at the leaves and remember you may have a greater purpose in life.


 The Trail:  Don't be afraid to go off road, you might be surprised with what you find.  That which does not kill you....  The answers you may be looking for are not on the road most traveled.

Be Great Today.  Trainhard4life

Tuesday, September 2, 2014

Topping Off The Tank.


An event, like a marathon takes time to prepare for, days of running and preparing a plan for the race.  When preparing for an event, remember, you can over or under prepare.  So, from an ammautur to Pro keep in mind a couple of things:

Specificity:

Mimicking your event, more so for the experienced athlete. (Example: 40k Time Trial for a cyclist, go out and do 40k Time Trials).

Activities to enhance your performance: intervals, hill repeats, etc.

The Right Fuel:

Prepare your body, test your fuel, know what works the best for you.  In your training, try different foods, gels are not great for everybody.  Do not go into your event unprepared.  As important as fuel in the race, is fuel for recovery, and daily intake of nutrients.  Make good decisions to enhance performance, eat to live, not live to eat.
Rest and Recovery:

Again, find out what works the best for you:  Increases intensity, extra rest, decreased volume.  We are not the same, what works for one, is not right for all.  Listen to your body, a week before an event, there is not much you can do to help your performance, but you can definitely hurt yourself.
Training, Fuel, Rest and Recovery, be Great Today.

Tuesday, August 5, 2014

What Fuels You?




They say you are what you eat, whoever they are; Lets take that a step farther.  Food does fuel the body, but what fuels you mind.  I hear the brain uses carbohydrates as fuel, but what fuels you o n a daily basis to be better, improve yourself, and strive to be the best.

Do you push yourself or stroll.


Do you surround yourself with driven people looking for success or ones that want to move to Colorado and smoke pot.


Finds motivation?

Sleep?

Use your brain?

Take time to reflect and remember.


Make time for the ones you love.

Be a friend.

A hepler.

Be the person you want to be.

Be great Today.

Wednesday, June 25, 2014

The Pain Cave

Let's clear the air about the pain cave.

Urban Dictionary's definition:  A grueling physical workout intended to make you a better athlete. Usually done at home or the gym, and we call that place the "pain cave."



How many times have people asked me about how to Time Trial, well it starts right here.



The second stop, is the pain cave.  Oh the pain cave.  It is a dark and sometimes scary place, but do not be afraid of the darkness, the light is there.  A good TT, you start at the opening of the cave and go deep enough that the light is barely visible.  If the light goes out, you crash into the wall, if the light is too bright, well, welcome to recreational riding.

Training versus Racing

The only time you should be lights out in the cave is racing.  If the lights go out training, well, find a new coach.  You need to train hard, but you have to know your limits, how far you can push your limits and come out stronger.  Training up to the cave and maybe putting a foot in, is ok, both for you Physically and Mentally, but going in too deep and too often leads to Physical and Mental breakdown.

The Pain Cave is a good thing, don't be afraid, train hard, be smart, and remember if you are having a bad day, there is someone having a worse day.

One acknowledgement to my buddy, who would not want to be mentioned.  He is going through his own personal pain cave right now.  I only bring this up, because of the original conversation about the pain cave.  Get better soon.  Trainhard4life, Mike

Thursday, June 19, 2014

Live for Today

What defines a racer?  People?
How fast he goes uphill?
How fast he goes downhill?
Cornering?
Aggressiveness?
???????????
How about character, not just on the bike, but in life.  Rarely are we defined in life by how much money you make, or not make, how many races you win.  We are defined how we walk this planet.  How we treat others.  What will you leave this planet with?  Don't define yourself, live it, everyday, and be better tomorrow then you will be today.  What will people say about you when your dead.  trainhard4life, Mike

Monday, June 9, 2014

USPROS and Philly

USPROS and Philly, what a ride.  I love sport.  It will kick the crap out of you one day and have you flying over the moon on the next day.  
Can we go up the Manayunk Wall one more time.
In this journey called life, you can get kicked in the the ass or Kick Ass.  You make the choice and choices,  You live with whose choices.  Be great or be a pile of s%#t.

Stay tuned.  trainhard4life, Mike

Saturday, April 26, 2014

Joe Martin Stage 2

Joe Martin Stage Race

Well, we can say we raced today.  We didn't win, but we race.  What a beautiful place to race, you can see Jake is admiring the immaculate pavement.

Fast and Fun.  We put Jake and Efren in the 5 man break, and let Jamis work.  The break rarely makes it on this course 110 mile hilly course, but we had to represent.  The break reached a max of 3:30, but with the attacks being fast and often, the break was doomed.

The plan was a late break away or win out of the break, and with a 9 mile climb, tailwind, and 50k to go, the break back in the field, it was time.  Diaz was relentless on the climb putting in multiple attacks.  I would follow his lead  as we went over the top of the climb,  putting a hurt on the peloton, but the grip of the field was to tight.  We would roll into town in a group of about 70 strong.

As for the finish, we did what we could, with our best finisher, being 14th.  Diaz is still in a good spot in 9th overall and Tyler 3rd in the U23s.  Again today, we are going to try to do some damage.  Thank you to all our sponsors and a big shout out to Cytomax for the great hydration, and Miro our rookie DS, great job yesterday.





Wednesday, March 12, 2014

Rouge Roubaix 2014 (Hell of the South)

Rouge Roubaix 2014

Awesome as always.  The best and  worst I have seen these roads.  The dirt was like pavement, but the holes dominated the roads.  What can you say?  It's Rouge Roubaix.  The race is always a challenge, maybe The roads?  The competition?  The location?  It's all of the above and then some.  If you know the race or have followed it over the years, you know it ranks as one of the top 12 toughest races in America. This year, a 102 miles that starts and finishes in St. Francisville, LA.  The race winds through some rough backcountry  roads and about 20 miles of gravel road along the way.  


Outnumbered, was the story of the day.  

New to the race this year, a team competition, so our Incycle/Predator Components team gathered 4 riders and were going to chances.  Fast forward, headed to second gravel section at about 65 miles, one rider from Finish Strong at 3 minutes, and  about 50 riders in the field.  The second dirt section features the Pond Store climb, and where the race changes, really only the strong come out in front.  I put in the first push up the climb followed by Heath Backgrove of Boneshaker (BS).  A quick assessment of the situation, we had a good gap and I was outnumbered 2 to 1. I would only do a little work in this group really just rolling through to keep from killing the momentum.   Through the feed zone and back to pavement we continued, another quick look back a small group was chasing, back far enough I could not see who was there, but close enough they might make contact before the next dirt section.  Patience, I look back again, and spot a neon yellow jersey, I have at least one teammate in the group behind.  Good and bad, Calixo is there, but 2 more BS riders and a mix of other rider, I would say we swelled to about 15 riders headed to the 3 dirt section.

Game on, no one looked excited, I was, time to even the odds, and blow this thing to pieces.  If you didn’t see it coming, you weren’t looking.  As soon as the road started to get bad I moved up the right side to the front.  By the time I hit the front, my front wheel hit the dirt.  This climb is hard, slippery and steep, close to full gas, then Heath and a teammate came by me on the left, not hard enough.  Heath says “first time I’ve made it”.  I believe that is 1 for 3 up that climb for him.  Catch your breath, and go again.  No looking back, just make the climb as hard as possible, no drafting, you just have to suck it up.  About this time I hear my name, “Michael”.  I figure Calixo is close, I back off the gas and tuck in behind two Boneshaker riders.  We swell back up to 7 riders now including: 4 BS, 1 Elbowz, 2 Incycle/Predator, outnumbered not good.

The Run In

Twenty miles on Louisiana's best roads: holes, gravel, rollers, just hard riding.  Attacks start almost immediately, Calixo and I covering everything.  I attack up a short hard roller, it must have hurt, because of the comments about the attack from Heath, Heath and I jaw for a second then decide to work together; one to sustain the gap, and two save some energy.  the best thing I can hope for is we all drive it in and wait for the sprint.  All one happy bicycling family, until I yell flat.  90 some miles behind me, now I flat.  Well it must have been the road, a quick assessment and asking the rider behind me if the tire is flat, my tire is fine.  Damage done, I look up to find Calixo up the road with two riders from BS and one BS bridging.  The Elbowz rider, Stephon, and myself start working to minimize the damage, it is way too late.  The third BS rider joins to the break.  Not good odds for us, Stephon and I  work to bridge the gap, but it stays about the same distance up the road. 

 A little saving grace, a BS rider falls off the break, flat tire.  The next I am not sure of, I see Calixo’s hand up in the air, Stephon and I pick up the pace and collect Calixo and the other BS rider.  The race is pretty much over at this point, Heath is up the road and out of sight, we try to make pace to the leader, without success.  Frustration, I have great legs and nothing to show.  I make an attempt at the sprint, but am quickly passed by everybody. Great day of racing, things to improve on, just not the result we wanted.  The winner of the day, #cannondalebikes, #Ursuswheels, wow the bike and wheels stood the test today.  Trainhard4life