XXC Magazine #11

SEASON THREE - ISSUE ELEVEN

XXC Magazine SEASON THREE - ISSUE ELEVEN U^530q6 p5v0^,,,o ¥ ,Vn40^,Y nu 0xr¥ , , rn5u ,Y n3pu ,b ^,S u 045,e 0nq4,,,o ¥ ,V0r,N ryyn^5r P c nv^s6 y,P rpr15v0^,U^,O r^53ny,Ry03vqn,,,Y n3xyr¥ ,M ^qr340^ , j 04u DvD5nu ,,,o ¥ ,,O 03r¥ ,ęO 03^o3rnqĚ,S 0qs3r¥ , g u r,Ėc 6 ssr3,,,o ¥ ,c u vyv1,T 0qtxv44 , f v( 1yvs¥ v^t,g u r,e vqr,,,o ¥ ,W ¥ yr,e 0qyn^q , g u r,c 3r5r^q,c 30,U^,f1nv^,,,o ¥ ,V04u ,Uoor55 , g u r,j u v5r,Y 06 ^5nv^4,óîî,,,o ¥ ,Vvyy,T 0( r3 , N v^trC,g v14,R03,g u r,c r3srp5,g 3nv^v^t,O n( 1,,,o ¥ ,X¥ ^qn,j , Q ^q6 30,a 6 5,O 03^r3,,o ¥ ,a n( 3v5n,b ėP rnC,Y fC,e P C,XP , g u n^x4,S 3nqr3,P 6 qr,,o ¥ ,Vn40^,Y nu 0xr¥ ,

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XXC MAGAZINE

9

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XXC MAGAZINE

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c u0504,o¥,S n3¥,X6^4s03q ,

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PAINFUL DECEPTION

IN CENTRAL FLORIDA by markley anderson photos: david muse

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X v4n,W n( 1un64r^,45n35rq,n11rn3v^t,0ppn4v0^nyy¥,065,0s,5ur, , , n3x^r44C,4ur,8 06yq,t0,0^50,8 v^,5ur,sr( nyrė4,40y0,3npr,8 v5u, q n^,v^p3rqvoyr,óă,yn14E,U^,46( ( r3,ú-,u063,3npr4C,5ur,13rDqn8 ^, , 3v4rė^ė4uv^r,o0q¥,py0px,^03( nyy¥,xvpx4,v^,n306^q,ûFûîE,a 05,n5, , 5ur,Ėc 6ssr3C,n4,qn8 ^,v4,45vyy,sv7r,u0634,n8 n¥E,M 306^q,-FîîC, , ^ r8 4,svy5r3rq,306^q,5un5,N r^,g u0( 140^,Éa r7v4,O ¥pyr4,j 00, , T nIÊ,unq,p3n4urqC,o05u,o3nxr4,snvyv^t,0^,n^,r1vp,qr4pr^5, , 5un5,U,x^08 ,8 ryyE,c u¥4vpnyy¥,ur,8 n4^ė5,500,qn( ntrqC,o65,5ur, , 5u 06tu 5, 0s, 8 u n5, p06yq, u n7r, u n11r^rq, 503( r^5rq, u v4, , ny3rnq¥,453nv^rq,4r^4r4E,Q7r3¥,3vqr3,8 n4,^08 ,qrnyv^t,8 v5u, , 5urv3,08 ^,503( r^5,n^q,qr( 0^4,v^,5ur,p0^5v^6rq,qn3x^r44C, , 4¥( 1n5uv4v^t,8 v5u,N r^,o65,4y6ttv^t,0^E, , M 4,qn8 ^,o30xrCv5,orpn( r,pyrn3,5un5,S n3¥,unq,8 0^,5ur,40y0, 4v^tyr41rrq,pn5rt03¥,n^q,8 06yq,^05,or,( 07rq,s30( ,uv4,-5u, , 1 04v5v0^,07r3nyyE,c uvy,fv( p0px,Ég rn( ,VY O Úe ntyr¥Ê,50yq,( r, , 5un5,ur,8 n4^ė5,t0v^t,50,urnq,065,s03,n,yn45,yn1,n4,S n3¥ė4,-5u, , 1 ynpr,v^,5ur,40y0,3npr,8 n4,4rp63rE,g u306tu,5ur,^vtu5C,U,unq, , o rr^,4pn^^v^t,fc b e g vqr^5,É41035vqr^5Ep0( Ê,50,vqr^5vs¥,5ur, , 5u3rn5,ur,104rq,50,S n3¥,o65,5ur^,8 r,pun55rq,n^q,w0xrq, , no065,5ur,3nprE,M ( n‹v^ty¥C,N r^,unq,3r563^rq,s30( ,u041v5ny, , 50,or,5ur3r,s03,5ur,r^q,n^q,pun55v^t,50,uv( C,v5,8 n4,pyrn3,5un5, , 5ur,( r^5ny,4pn34,unq,26vpxy¥,urnyrqC,r¢1r3vr^pr,563^v^t, , s30( ,u03303,5u306tu,p63v04v5¥,50,u6( 063,n^q,^08 C,Uė( ,463rC, , n^05ur3,r1vp,4503¥,^05purq,61,s03,n,yn5r3,qn5rE , , 5r7r,n^q,5ur,03tn^v4r34,3rnyv4rq,5un5,13v‹r,tv7v^t,^rrqrq, f 50,or,n,o3vrs,nssnv3,n^q,pn^5r3rq,5u306tu,nyy,pn5rt03vr4C, , n33v7v^t, 26 vpxy¥, n5, 5u r, 40y0, 8 v^^r3, Y vxr, T nyyC, 8 u 0, , p0( 1yr5rq,n^,n( n‹v^t,ú-,yn14,0s,5ur,ę506tur45Ě,Ė16ssr3,¥r5E, , , r¢5,¥rn3C,Uėyy,4rr,¥06,0^,5ur,45n35,yv^rE,U,( n¥,yn¥,0ss,5ur, a ( n3( nynqr, 4n^q8 vpu r4, 5u 06tu , n^q, nppr15, yr44, sy6ss¥, , u nyy6pv^n5v0^4E , , 03,( 03r,v^s03( n5v0^C,1u0504,n^q,3r46y54,s30( ,5ur, R f 5n5u16ssr3,ú-,7v4v5,453n5u16ssr3Ep0E6x ,

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simplifying the ride by kyle rodland

I’m the kind of guy who loves the latest and greatest, although I’m pretty picky about it. If I don’t like the way it works, the platform it’s based on, or if requires a lot of unnecessary steps to perform a simple task, I’m generally not a fan. Needless to say, I like to try out new things and change my own ways before they get stale.

The one thing that I was shockingly uninterested in was a bike computer. I had all the signs of tech geek going on at home -- new MacBook Pro, iPhone, iPod. Everything that could be wireless was.

Bike computers have heart monitors, cadence, power meters, GPS mapping, data that dumps into a spreadsheet and graphs, and even a

I bailed on riding with my friends to ride with a computer.

If a tree falls in the forest and nobody is around, does it make a sound? If you ride by yourself and don’t remember what happened when you were riding, were you really riding? I know it’s far out there, but go with me on this.

New plan: Ditch the computer, spend time with my wife, call my friends for rides, still do the 100! During that month between the end of my “training” and the start of the 100, I was able to get myself back to center and really question, in a big picture kind of way, why I

“Simplifying your life is one of the hardest things to do, but you’d be surprised at how big an impact little details can make.” clock (that nobody really seem to know how to find or program).

What was my problem?

A few years ago, I was putting in some long miles in anticipation of my first 100 miler (The Shenandoah Mountain 100). I was riding 4 hours here, 6 hours there, a 5 hour race every now and again, and I started to wonder what kind of distance I was putting in on these rides. So it began, I got a computer. A real one: not the $10 clearance rack clock that tells you your speed, not a gazillion-dollar, softwarebased power meter. It was just a nice and simple wireless, heart rate monitoring, cadence counting, ride timing, average looking and quite good computer. I began planning and analyzing my rides. I’d go out after work on my usual 2.5 hour loop, take half a day off during the week to get in a 5ish hour ride here and there, XC racing on the weekends. I was getting in good distance rides on a lot of mixed style terrain.

About a month before the 100, a few friends asked if I wanted to ride after work. I told them I had other plans and hit my usual loop, solo.

Throughout the ride, all I could think about were my friends; wondering which trail they decided to ride, who was taking what new lines, what they were chatting about. I tried to focus on the ride at hand, but then I started to notice things on my usual loop that it didn’t remember seeing, things like new trees down, new plant life. I realized I had become so goal and plan regimented that I wasn’t riding because it was fun, I was riding because of the numbers. I was so busy stressing about my cadence, my heart rate, and averages that XXCMAG.COM

ride my bike so much and what having fun really means to me. Stress really beats the fun out of it. Call it stress, burnout, pressure, whatever it was -- when that computer left my handlebars, I was back!

I packed my 100 miler drop bags with beans and rice, beef bouillon cubes, and a clean jersey and gloves instead of race gels, powered energy drink mix, and assorted pill capsules filled with who knows what. Sitting on a pick-up tailgate eating beans and rice with a fresh jersey and gloves at the top of the “death climb” in the SM100 felt so good. Looking back, it was what got me through the last 25 miles of the race. I cruised across the finish line, hit the gong, grabbed my pint glass, smiled as I handed my bike to my friend James and said “I don’t wanna pedal anymore.” I got over that feeling pretty quick after stuffing my face for a week straight and some easy going riding with friends!

When it comes to goals, the end result is important to me but nowhere near as important as the details. I’m a firm believer that, if you do what you love, you’ll never work a day in your life. If I’m not loving the details or steps that get me to that end result then, in my eyes, it’s just work. That computer definitely made me dull.

Sometimes technology has the tendency to add more than what is needed to a situation. Simplifying your life is one of the hardest things to do, but you’d be surprised at how big an impact little details can make.

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Photo: Adam Lisonbee

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TRAINING CAMPS ARE SUPER-AWESOME FUN: THEY ARE LIKE DISNEYLAND FOR BIG PEOPLE! YOU GET TO TAKE YOUR BIKE SOMEWHERE SPECTACULAR FOR A HANDFUL OF RIDES, WITH FEW ADULT DISTRACTIONS, AND WITH A LOT OF OTHER PEOPLE WHO REALLY LIKE TO RIDE BIKES, TOO. YOU GET TO SPEND SEVERAL DAYS RIDING, TALKING ABOUT AND LEARNING MORE ABOUT BIKES. IN SHORT, YOU GET TO GO ON A TOTAL BIKE BINGE!!

WORDS: LYNDA WALLENFELS PHOTOS: ADAM LISONBEE Having fun on your bike is reason enough to attend a training camp.

However, when scheduled into your training plan with the right timing, they also serve as effective training to increase performance.

Training camps will generate super-fitness before a peak race, or they can generate an early season fitness boost during base training.

These are very different uses of training camps and as such fit into your training calendar in different places.

When using a training camp to peak for an *A* race, schedule your training camp 2-3 weeks before your peak race. Go into the training camp rested and take a rest week post camp.

When using a training camp for an early season fitness boost, schedule your training camp during your base training period at the end of a training block, immediately prior to a rest week. Schedule a rest week post camp Camp DYI! If you can’t invest time or money in a destination training camp, run a DIY camp at home. Invite your friends and other racers for the camaraderie and motivation part, and set the schedule and routes. A great camp format is to plan rides for three days, with each day getting longer and harder than the prior day. Four hours on day one, five hours on day two, and six hours on day three. This will be sure to send everyone home ready for a rest week.

Competition and personal intensity are often high at races when athletes have their race-face on. Training camps offer a perfect venue to get to know other athletes, share ideas, and form friendships while away from the race site. I run a 3 day training camp every January, scheduled 3 weeks before 24 Hours in the Old Pueblo. The timing of this camp is perfect for athletes aiming to peak at Old Pueblo, and also for those in their early season base training period. My favorite post camp quote from one of my campers sums up the training camp experience:

“I met a lot of really cool people this weekend!

It was a great opportunity for me to ride with experts and pros in a non-competitive atmosphere; it was totally inspiring, thanks again!”

Mountain biking really is filled with first class people, and training camp is where I have met some of my best friends. Quite often, training camps turn out to be a true season highlight.

Lynda Wallenfels is Cat 1 USA Cycling coach and owner of LWCoaching.com.

Visit her site for mountain bike training plans, coaching and consulting.

TEN TIPS FOR THE PERFECT TRAINING CAMP: Enter the camp rested and take a rest week post camp.

Take time to check out everybody’s bikes and equipment.

Camp is a great time to share gear knowledge.

Ride conservatively for the first half of the camp and gradually build up effort level and fatigue during camp.

Confabulate lots at dinner about the days ride.

A training camp should be training, not racing! A few short drag races are fun but for the most part ride steady and aerobic.

Use a heart rate monitor or power meter with specific power level governors in place to keep your intensity levels in check. At the start of camp the motivation boost of being surrounded by other racers will switch off your perceived exertion much like the start of a race.

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Absorb inspiration from others post season stories, motivation and plans for this season.

Go big at camp!

Finish camp on empty. Go home tired.

Keep your post training camp hunger monster in check to avoid post camp weight gain.

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Sports Nutritionist and Topeak-Ergon endurance racer Namrita O’Dea, MS, RD, LD, shares another tasty and nutritious recipe to help fuel the long ride.

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f h Y Y Qe ,fd h M fT ,XM fM S a M , Ua S e Q P UQ a g fF , (Quantity depends on your pan size and number of layers)

2-3 medium to large yellow summer squash 2-3 medium to large green zucchini 1 jar marinara sauce Fresh garlic cloves, peeled and diced Italian herb mix or fresh basil, oregano, thyme, rosemary 1 cup cooked ground turkey, beef, or soy crumbles Chopped spinach, kale, mushrooms, peppers or onion (optional) Part-skim or fat free ricotta cheese Part-skim mozzarella cheese, shredded Goat cheese (optional) Parmesan cheese Olive oil

This lightened up lasagna replaces lasagna pasta noodles with green zucchini and yellow summer squash. Other than that, you can vary the layering ingredients depending on how you like your lasagna. Important: Grill or roast the squash “noodles” before you layer them otherwise the lasagna will be too watery. This makes good leftovers, too.

P Ue Q O g Ub a fF , Preheat oven to 400˚ degrees F. Slice the squash and zucchini lengthwise into 1/4 inch thick slices and spray or brush with olive oil.

Lay the slices flat on a cookie sheet and bake at 400˚ F for 5 minutes. Turn over and bake for an additional 5 minutes. If your slices are thicker they may require more time in the oven. They should be slightly browned and/or translucent when they are done.

In a sauté pan, cook the meat or soy crumbles with 1 tsp olive oil, a few cloves of diced fresh garlic and fresh basil and oregano or an Italian seasoning. To make it even more nutritious add vegetables to the mix. I.e. sautéed diced onion, mushrooms, spinach, kale or peppers. Once the meat is cooked, drain off the fat and set aside.

Layer the bottom of a 9x9 baking pan with the squash and zucchini. Alternate thin layers of cheese, marinara sauce, and ground meat/veggie mixture. Top the final layer with mozzarella and a sprinkling of parmesan cheese.

Bake for 40 minutes at 400˚ F or a little longer if you are using a larger pan or have more than 3-4 layers. The top layer should be slightly browned when it’s done.

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