New Year's Resolutions, the Weekly Gym Schedule and More...

Here we are, about to usher in another year! It sounds so cliche, but I have to say I can't believe 2013 is already over. There were a lot of really great moments that I can look back upon this year and smile about. Watching my son grow up has been amazing, I couldn't ask for a better set of people to work with professionally in my day job, and on the fitness side of things it was great working with so many friends, new clients, and old faces.

As we all start to think about our plans for 2014, I would encourage you to take a look back at my post from two years ago titled, "F Your Resolutions" (FYI, a much older and more mature me realizes that I should have chose a more appropriate title!). Regardless, the tactics laid out in that post are still great tools you can use to plan for the upcoming year.

As always, I'm here to help with any fitness related, or other, resolutions you might have! Please don't hesitate to reach out!

A Few 2014 Goals to Think About...

Holiday Tips & the Weekly Schedule

"It's not what you do between Christmas and New Year's that counts, it's what you do between New Year's and Christmas that matters!"

While I believe that statement is true,  I've read a recent British study that states  "Over the festive period, which seems to kick off earlier and earlier every year, the average person could consume an extra 500 kcal's per day, equating to a weight gain of around 5lb by the time we reach the beginning of the New Year."

So do you really want to start your resolution 5 pounds in the hole? Of course not! Here are a few tips to use as we head into Christmas and New Year's to help you stay on track!

My Favorite Things List!

It's finally here, my 2013 favorite things list! Yes, it is a rip off of Oprah's age old holiday tradition but I've put my own spin on it.

Check it out on my website using this link!

Click Here for Ken's 2013 Favorite Things List

The LA Christmas Party, Weekly Schedule, No More LA Mondays & More!

There's going to be a lot going on over the next few weeks as we wrap up the year. I'll try to keep this blog updated with all the details of class changes, last minute subs coming in, Christmas parties, and more. We're a few days late, but here's this weeks schedule and post!

There's a lot to cover this week including the marathon recap, LA Fitness Christmas Party, and permanent changes to the Monday morning schedule. I'm also crazy tired, so please excuse any typos in this weeks post...here we go!

Weekly Schedule

Short post tonight, more to come later this week. I'm planning on teaching all regularly scheduled classes this week!

Weekly Schedule

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday 5:45 @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken

Bonus Strength Training Days - I'm getting ready to start some real strength training again in the gym sometime in the next few weeks. Until I actually hit the weight floor I'll be getting my muscles back into the swing of things with the Spartacus workout from Men's Health. Feel free to join me before my LA Fitness Spin Classes at 5am if you want to go through it too! Please note that there is a slim chance each morning I might not actually make it in to do this workout (but that'll only happen if my son wakes up early for some reason).

See you there!

Support SMM Sports Projects with Your Christmas Shopping!

You're planning on shopping for the holidays. You want to get great deals plus avoid the craziness of the mall right? It's all possible online with Amazon.com!

If you're planning on making purchases through Amazon (which is where I do 90% of my shopping), throw SMM Sports a bone by clicking on the link below, or from the blog. When you do that before shopping, a few pennies from your purchase will be credited to SMM Sports. This won't cost you a penny more and we'll use this credit to support SMM Sports projects throughout the year!

What is an SMM Sports project you ask? See below for a list of things we're working on for 2014!

Click Here to Shop on Amazon

Remember, anytime you're heading to Amazon to shop, use this link first, or the link located on the blog at http://overkillisunderrated.blogspot.com/

What is a SMM Sports Project?

Turkey Burners, Black Friday Awesomeness & More!

It's official, as of this week the holiday season has kicked off! Hoping everyone is in the spirt and I'll do my best to put together some challenging workouts to help you offset any holiday libations you might be partaking in.

We'll keep things normal for the first part of the week, then do some celebrating/Thanksgiving recovering on Friday. See below for all the details!

Weekly Schedule

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ a Sub
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ a Sub

Friday 5:45am @ LA Fitness - Standard Class w/ Ken

Ready to Head Back to Pittsburgh with My Chi!

Jax and I in the Asheville Airport

Hello from North Carolina! I’m chilling in the airport ready to bring home some Chi Running knowledge! Check out my post below to get more info on what I'm planning to do with my new skills, how you can get some Chi Running knowledge yourself, and how/why I'm changing up my usual lifting routine...

Weekly Schedule!

Hanging out in the Asheville airport getting ready to head home for Spin class in the AM! If I don't get my longer post out tonight, here's the upcoming weekly schedule!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken
Saturday 8:30am -Run Clinic Starting at Baldwin Track
Sunday 8:30am - NO Run Clinic

Weekly Schedule!

It's 9pm on Sunday night and I'm tired! Mud on the Mountain was an awesome race over the weekend but it took a little more out of my than I had imagined! If anyone's interested in doing a mud run next year, let me know. I'll probably try and pull together a few folks to head up to Seven Springs in May and run the Spring version of last Saturday's race.

This week looks to be a bit busy. Standard class schedule for all my clubs on Monday and Tuesday, but after that I'm off to NC for my Chi Running instructor certification course. Planning on learning a lot and looking forward to working with runners once I return. Stay tuned for info on how you can get coached to your best time ever (or just start running!).

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ a Gina as a Sub

Friday 5:45am @ LA Fitness - Standard Class w/ a Sub
Sunday 8:30am - NO Run Clinic

Weekly Schedule, Halloween Party & The Race to Any Place

Finally, I think we're going to have a somewhat normal week (except at the Rivers Club) AND have our Halloween party is on (even thought it will be a day late). Check out the schedule below, and in case you missed it last week, an update on the Race to Any Place.

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ a SUB
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ a SUB

Friday 5:45am @ LA Fitness - Standard Class w/ Ken...it's the Halloween party!
Sunday 8:30am - Run Clinic

The Halloween Party For Real, Race to Any Place, & Weekly Schedule

Oh my god, it's going to be a crazy week. We're going to do the Halloween Party on Friday AND it's time to register for the Race to Any Place!

First, the Race to Any Place. That's right, we're putting the team back together for a run at the Championship again. Over the past two years the Space Monkey Mafia has taken first place in the division we've competed in. I plan on making this the third year in a row! If you rode last year, I expect you to click on this link right now (no, I mean it....NOW!), read what you need to do to register, and register! You don't need to donate a single dime right now...just get signed up for the team. Click here to read more.

The second awesome thing going down this week is the LA Fitness Halloween party! Yes, I know we already changed it to November 1, but I've been able to move some things around with my travel schedule and we've got the all clear for this Friday! Check the details of this post by clicking read more below for more info!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (off Bike)

Monday @ Rivers Club - Standard Class w/ a SUB
Tuesday @ LA Fitness - Standard Class w/ Ken (off Bike)

Wednesday @ Rivers Club - Standard Class w/ a SUB

Friday 5:45am @ LA Fitness - Standard Class w/ Ken...it's the Halloween party!
Sunday - Run Clinic in the evening, 4 or 5 pm (will send an email to this group to see what works best)

Weekly Update (10/15 - 10/21) and Halloween Party!

This week doesn't look too crazy, although I will not be teaching at the River's Club. Gina will be in to cover.

Also, at LA Fitness we'll be having our annual Halloween Party! See below for more details.

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ Gina in to SUB
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken...it's the Halloween party!
Sunday - Run Clinic

LA Fitness Halloween Party!
It's back! The LA Fitness Halloween Party. Here's a bit of what to expect!

Weekly Schedule (10/7 - 10/13)

Should be a regular week. See you at a class!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken
Sunday - Run Clinic, time TBD...

Weekly Schedule (9/20 - 10/6)

If all goes according to plan, we should have a regular week coming up. I'm not planning on missing any classes, so I'll see you whenever you show up!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken
Tuesday - Extra Running Clinic @ Gill Hall Rd & Peter's Creek Trail, 6:30pm

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - "Red Line Hour" Class w/ Ken (Off Bike)
Sunday - Run Clinic

Bulletproof Coffee & Homemade Almond and Peanut Butters

If you were in the LA Fitness Spin Class last Friday, you were able to get a taste of how delicious my homemade almond and peanut butters were. You might have also tired the "Bulletproof Coffee."

Here are the recipes for all three and a little bit more about each...

Weekly Schedule (9/23 -9/29)

Looking forward to hitting it hard in the middle of September. See you at a class soon!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Gina Subbing

Friday 5:45am @ LA Fitness - "Red Line Hour" Class w/ Ken 
Sunday - The Great Race (Run Clinic will meet the following Tuesday)

Friday's "Red Line, Bulletproof, Jello Shot Extravaganza Class"

We've been talking about a red line, one hour ride at LA Fitness for quite some time now. Well here it is! Mark your calendars for Friday, September 27th. Class will start at 5:05am (instead of the regular 545am) and after a good 20 minute warm up we'll hammer the intensity for a full hour. The awesomeness won't end their either, you'll want to stick around for a few minutes after class for a post ride celebration!

The Less Sugar, Less Grains Experiment!

Three weeks ago I put up a post describing my new diet focus (almost #NSNG). Most of the principles I have been following, but a few big changes were planned. The biggest of these is that I'm limiting all grains and sugars, which I normally rely on to fuel my athletic training. After listening to several experts on the subject, I no longer believe I need to do all the carbing up that I use to. This change is the way I plan on proving it to myself.

If you've followed any of my personal nutrition log youll notice im eating a ton of fat! Youll also notice that my day to day diet isn't always perfect. Cake pops up on the weekends, pumpkin spice latte season is in full effect, and a few nights my dinners are all grained up, but on average I'm keeping my average daily carbs between 150 - 200 grams (not nearly enough to be in Ketosis, but that's not my goal).

So, after three weeks and enough fat to gain 15 pounds, how is the diet going?

Weekly Schedule (9/15 - 9/21)

Looking forward to hitting it hard in the middle of September. See you at a class soon!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken (Off Bike)
Sunday 8:30am @ Baldwin Track -Running Clinic (click for more info)

The Upcoming "Red Line, Bulletproof Friday"

This Week's Schedule, Running 5Ks, and A Future Red Line Ride

We were originally planning a one hour "red line" for this Friday's class at the LA Fitness. Unfortunately, Jax need's tubes in his ears and the wife and I will be taking him on Friday (so I've requested a sub). With that said, let's plan on the red line ride for three Fridays from now, September 27. Come in early and we'll go all out for one full hour!

Let's also plan to have a party after the red line class! I'll bring in the Mimosas, Jack's got the Jello shots, and you can bring anything else you like!

Also, stay posted, I'll be sending out an update on the diet I've been following over the past three weeks. See exactly what I've been eating here!

Updates to the Blog!

Over the next few days I'll be making some changes to the way I deliver emails to those who subscribe to this blog via email.

Please hang in there if the first few emails aren't as pretty as you're use to. Don't worry though, you'll still get the weekly updates, articles and more. In fact, I plan to publish 2 or 3 articles this upcoming week.

Thanks!

Ken

Update

Sorry everyone, the last post that I put up didn't reflect the Labor Day schedule. I have updated it now.

Weekly Update, Fall Races & Running Clinics!

Labor day weekend! Looks like I'll be away from the gym this Monday for some Labor Day zip lining in North Park (and post zip margaritas at the Franklin Inn)! Other than Monday's holiday, we should have a pretty normal week...check below for the details.

Join Us For A Fall Run Clinic! 

After having such a great time with the Summer running clinic, and seeing the improvement each participant made, I've decided to run a fall program. Similar to the last clinic, we'll run an 8 week program. Click here for pricing and more info. Trust me, you won't find coaching this cheap anywhere else!

Register Today!

Weekly Schedule

Somewhat of a normal week, however there will be a sub at the Rivers Club on Wednesday.

See you in class!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Sub

Friday 5:45am @ LA Fitness - Standard Class w/ Ken
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

What do you eat?

I get asked all the time, “What do you eat?” I'm about to let you in on a shocking secret, the answer is "Not what I should!" Luckily for you though, I’ve been spending the past few months changing that.

It's no secret that when we eat better, we feel better. When I'm eating high quality, nutritionally dense food my energy is up I easily power through 3 days of lifting, 5 Spin classes and 15+ miles of running per week. When I’m eating right I also do not stress about those 15 running miles becoming 30 or more during marathon training (which is starting soon!).

As I continue planning for my increased mileage, I’ll be sharing some of my “fueling for performance tips,” and nutrition log. Eventually I’ll write these principles into a full, three week 'eat this' guide, to share in my Fall Running Clinic. Today, this post will give you a good idea of what direction I’m moving in with my nutrition.

Weekly Schedule 8/19-8/25

Look for a longer post this weekend about nutrition! For now, here's the schedule for next week! I'm planning on being at all scheduled classes and will probably try to sneak out for a couple Zone 2 lunch time runs on Thursday and Friday. Feel free to join me if you're downtown!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

All About Zone 2!

Why You Need to be in the Zone...

I harp on it all the time in spin class and to my clients ...more Zone 2! But why is Zone 2 so important and how does it get you into aerobic shape?

As you may, or may not, remember from previous ramblings, our bodies work best when their able to utilized oxygen. Oxygen helps us clear lactic acid, tap stored fat to burn as fuel, and much more (physiologists, I know that's a somewhat watered down and ignorant statement, but we're keeping it simple here).

This post isn't meant to be an in depth review of Zone 2 physiology  or give you all the science ( you can find that online), but trust me...if you train in Zone 2, the benefits outlined below are real.

Benefits of Training In Zone 2

• Your body becomes a FAT BURNING MACHINE! When you train in Zone 2 you metabolize fat as fuel, both during the workout and throughout the day. 
• Your heart gets a workout, becoming stronger and larger, therefore allowing it to pump more blood with each beat through your body.
• On a cellular level, your mitochondria increase and become powerhouses.
• You're not out of breath and can more easily focus on proper form.
• A Zone 2 session can almost be like meditation, soothing your mind and body.

How Do You Know if Your In Zone 2

You can do a simple FTP test to find your 'Threshold Heart Rate' or "Threshold Running Pace" which will then be used to calculate your Zones. I'm not going to give details on how to do the test here, or calculate the Zones, but you can look through this blog to learn more, or do a google search. I like Joe Friel's methods best. If you're not interested in a heart rate or speed FTP test, skip on down to the third bullet point.

• Know If You're In Zone 2 by Heart Rate
• In my opinion, the best/easiest way to know if you're in Zone 2 is by heart rate. I wear a monitor when I'm training so I can see exactly where my beats per minute are.
• The best heart rate monitors are the ones with a chest strap, but if you have a wrist model or a watch that takes your pulse from your fingers, they'll work too For a list of recommended monitors, check out my "Recommended Gear" section of the "SMM Sports" webpage.
• Know if You're In Zone 2 by Speed
• This one's a bit trickier when it comes to accuracy because other factors can influence your speed, but if you don't have a heart rate monitor its an option. You'll need to calculate your FTP speed using a method of your choosing...again, I like Joe Friel's formulas and tests best.
• You Zone 2 speed will be below your 'tempo' speed.
• You'll need to factor your minute per mile pace in with your 'perceived exertion rate' to make sure you're in Zone 2.
• Know if You're In Zone 2 by Perceived Exertion Rate (PRE...aka Rate of Perceived Exertion, RPE)
• So when I said that the best way to know if you're in Zone 2 is by using a heart rate monitor, I lied! Understaning how your heart rate, speed and percieved exertion all come togeather is the ulatmite goal. Heart rate numbers will help you realize the connection quicker.
• Perceived exertion is basically how you feel. PRE is measured either on a scale of 1 to 10, or 1 to 20 (depending on who you're talking to). I like to use the scale from 1 to 20 and tell my clients that a 6 is the intensity they feel when they're just up, moving around and living (in other words, not very intense). Zone 2 would be a 9 through 11 on that scale.
• Finally, the easiest test to know if youre in Zone 2 is by asking yourself if you can repeat the phrase, "I'm having the best time ever," without struggling or pausing to take a breath.

Zone 2 FAQ

Q: How can I calculate my Zones?
A: If you know your FTP heart rate (threshold heart rate), you can use my calculator in the "Tools" section of this blog to get your heart rate Zones. If you don't know it, visit Joe Friel's Blog.

Q: My heart rate is sky high when I run, but I'm going slow. To bring it down any more I feel like I will have to walk. What should I do?
A: The simple answer, walk! Do all you can to stay in Zone 2. You'll notice after awhile you need to walk less and less. In this case, you might also benefit from working with someone on your form to make sure that when you are running, your as efficient as possible.

Q: I'm training for a race in two months. I haven't done a lot of Zone 2 work, should I start?
A: Yes! If you're a seasoned runner, you probably have a decent aerobic base and continue working outside of Zone 2, but there will be payoffs for revisiting this zone before your race. If you're new to running, spend all your time here! Even if it mean's you'll likely 'walk/run' your upcoming race. Put the time in now and it will pay off!

Q: Why don't I feel like I'm working hard enough? Will I get faster?
A: You will get faster! Professional endurance athletes spend 80%+ time in this zone. By building your aerobic base, strengthening your heart and lungs, you're setting up the foundation for speed to naturally occur.

Q: Am I burning as many calories in this zone?
A: No, but that's okay! The calories your body is burning are being taken from energy stored as fat, not carbohydrate. So if your ultimate goal is weight loss, 

Weekly Schedule 8/12 - 8/17

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

Weekly Schedule

Quick post today, just the schedule...see you at the gym!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness - Standard Class w/ Ken
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

FTP Testing, the MS 150 & Weekly Schedule

FTP Tests!
Are you ready for an ass kicking this week? Yeah, I thought so....luckily, whether you are part of my running clinic, Rivers Club Spinning Class, or LA Fitness Spinning Class, you'll be working yourself hard as you search for your Functional Threshold Performance level!

This test isn't new to my classes, however it maybe new to you! With your FTP numbers you'll be able to see progress that you're making and work to set up training Zones which can then be used to help you accomplish specific goals you may set for yourself.

If you're an indoor cycle person and can't make one of the test dates, no worries...check out the review of Sufferfest's Rubber Glove that I did a few weeks back, download the video to your iPhone, computer or tablet, and hop on a bike at your convenience. Share with me your heart rate or wattage number and I'll set your zones up!

Runners, you'll appreciate that while I'll be pushing you hard on Sunday, we'll spend the next two weeks training 'slower to get faster.'

Hope to see you all next week!

MS 150 Review
Congratz to all the Space Monkey Mafia riders who participated in the MS 150. Whether you made it for the whole ride, had to leave early, or pick up a SAG Wagon at some point, you did awesome! We raised nearly $3,000 for National MS and had a great time doing it.

Stay tuned for a more detailed ride report posting soon!

Weekly Schedule

Sunday 10:00am @ Baldwing Track - Running Clinic FTP Test
Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - FTP Test Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  FTP Test Class w/ Ken
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

Weekly Schedule!

Sorry for the late post, at least this week I have a good excuse! The MS 150 ride was awesome this past weekend, thanks to everyone who rode and supported the cause! I'll be posting a ride recap sometime in the near future.

Until then, here is the schedule for this week!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

Next Week FTP Tests!
Monday at the Rivers Club
Friday at LA Fitness

Sufferfest "Rubber Glove" -The Last FTP Coach You'll Ever Need

Remember when we use to think riding as fast as possible, as often as possible, would make us fit as possible? Remember when every out door ride was a "drop ride" and every spin class was a "race day?"

Those sure were some good times weren't they? Well, as it turns out, maybe not so much!

Today our time is limited. We need to build endurance, stay fit, get faster and actually live normal lives with our families. Whether you're an outdoor rider like myself, spin class junkie, or just looking to get the most out of your training sessions, you need a basic understanding of your current fitness levels if you want to improve. Enter the "Functional Threshold Performance" (FTP) test!

FTP shouldn't be a new concept to anyone whose been training with me. In fact, if you've been to my indoor cycle classes you likely know all about Zone training and have likely tested for FTP several times. But what if you are new to the group or missed a test day? What if you can't make the next test day? FTP tests are meant to be excruciating occurrences, not to be repeated every week. What if you're stuck in cycle classes where the instructor isn't focused on improving threshold performance?

Should your fitness be forever damned to a state of plateaued training? Hell no! Thanks to the good people at Sufferfest Studios you can easily participate in your own intense one hour FTP test! All you'll need to do is download their creation, "Rubber Glove," strap on a heart rate monitor (or power meter) and be ready to suffer!

Everything from the ride profile, to the race footage and soundtrack will push you to the limit. I've done several FTP tests on my own with my iPod and thought I was pushing myself, but discovered pushing and suffering are two very different things. So, if you're not 100% sure what your FTP is, or you've hit a plateau and are looking for some help you bust through, check these guys out. If you know I'm scheduling a test day in class and you can't make it, load this puppy onto your iPod, head to the gym, and suffer through!

Weekly Schedule, Summer Run Clinic & the MS 150

Here we go with another week! Thanks to everyone who came out for the start of our 2013 Summer Run Clinic. We have a great group of athletes who attended the first day of camp and a handful of others who have signed up but couldn't make day one. If you're part of that group, I'll be setting you up shortly with your plan, just make sure you set up your free TrainingPeaks account ASAP! 

There's still room for a few more athletes (even brand new ones), so even if you haven't signed up yet, we can still get you in. See below for more details!

MS 150
It's hard to believe, but the MS 150 is this upcoming weekend! I'll have some raffle tickets for the ride in each of my Spin classes. They're $5 and give you the opportunity to win some great prizes and help a great cause.

One important note on the ride, a few of use from the Space Monkey Mafia Team have switched our rooms to the Nittnay Mountain Inn. I'll be in touch with the team though to talk about what we're doing Saturday night regardless of where you're staying.

Get Coached for Whatever You Do!
So even if you can't make time for the Summer Run Clinic, or your training for a bike or triathlon event, no worries...you can still get some awesome coaching and a customized plan! Just reach out to me in class or by email to talk about plans and pricing that is right for you.

Summer Running Clinic
While I haven't planned any boot camps for this summer, I will be doing an 8 week summer run clinic. If you're an experienced runner looking for coaching before a race this season, or someone whose never run before in their life but want's to start, I'll help you put together the right plan!

The group will meet once a week on Sundays from 10 am until about 12 pm. In addition, you'll be set up with a training plan that will have you running (or run/walking) 3 to 4 days per week. You'll report back on your progress during each workout and we'll base the next week's workout off what you accomplished.

Personalized coaching can cost over $200 per month, but I'm running this clinic for my friends for only $75 for two full months. It includes:

• Personalized Fitness/Running Form Assessment
• Individualized Training Plan (Heart Rate Based Option Available)
• 2 Months of One-On-One Virtual Coaching
• Up to 8 Small Group Training Sessions (1.5 to 2 Hours each)
• Expert knowledge to help you; choose the right shoe, tighten up your nutrition/diet plan, prevent injuries, and fit your running goals into an overall wellness plan for life

Check out www.smmsports.com for more info!

Weekly Schedule (7/7 - 7/13)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  Standard/Recovery/MS 150 Prep Class w/ Ken

Weekly Schedule & Run Clinic

Okay, back from VA and ready to hit the week pretty hard! Check below for the Spin schedule and some details on the Summer Run Clinic I'm planning!

Summer Running Clinic
While I haven't planned any boot camps for this summer, I will be doing an 8 week summer run clinic. If you're an experienced runner looking for coaching before a race this season, or someone whose never run before in their life but want's to start, I'll help you put together the right plan!

The group will meet once a week on Sundays from 10 am until about 12 pm. In addition, you'll be set up with a training plan that will have you running (or run/walking) 3 to 4 days per week. You'll report back on your progress during each workout and we'll base the next week's workout off what you accomplished.

Personalized coaching can cost over $200 per month, but I'm running this clinic for my friends for only $75 for two full months. It includes:

• Personalized Fitness/Running Form Assessment
• Individualized Training Plan (Heart Rate Based Option Available)
• 2 Months of One-On-One Virtual Coaching
• Up to 8 Small Group Training Sessions (1.5 to 2 Hours each)
• Expert knowledge to help you; choose the right shoe, tighten up your nutrition/diet plan, prevent injuries, and fit your running goals into an overall wellness plan for life

Check out www.smmsports.com for more info!

Weekly Schedule (7/7 - 7/13)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Pace Lines w/ Ken

Wednesday @ Rivers Club - Pace Lines w/ Ken

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Weekly Schedule

Off on vacation a few days toward the end of the week. I'll be in for all my Monday & Tuesday classes. Hope to see you at one of the rides, if I don't have a great holiday!

Weekly Schedule (7/1 - 7/7)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Interval Class w/ Ken

Wednesday @ Rivers Club - Sub will be in for me

Friday 5:45am @ LA Fitness -  Sub will be in for me

Weekly Schedule & An Upcoming Savage Ride

Another late post! Sorry for the delay in getting this out, but it looks like everyone figured I would be in class as we had a great turn out at both LA Fitness & the Rivers Club today. The schedule for the week is below, and I am stocked to finally have the opportunity to get  my bike out on the road. @BRob72 & I will be heading down to Deep Creek Lake on Friday morning (after my LA Fitness Spin Class) to tackle the Savage Man Triathlon Bike Course. I've only done this ride once before and it is nothing but a brutal, punch you in the junk, kick in your face serious of climbs. 










I can still remember the last time on this route, saying to a friend about 10 miles in, "I've got to be honest, I don't think this is that savage." If only I had looked at the profile before hand I probably would have kept my mouth shut. Anyway, I just realized I'm starting to ramble so....


The Moral of the Story is...
Pull up your big boy pants, take a vacation day, and come ride this beast with us! Shoot me an email if you're interested!

RoadID
Happy Father's Day to me! Kelly & Jax decided a RoadID would be a good gift & I agreed. If you do any running or biking alone, without your phone or ID, this is a great way to let people know who you are in the event of an emergency. Order one in the next few weeks with this code and you'll get $1.00 off! Code: ThanksKen28409787


Weekly Schedule (6/23 - 6/29)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Interval Class w/ Ken

Wednesday @ Rivers Club - Sub will be in for me

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken then the Savage Man Triathlon Ride in Deep Creek!

Weekly Schedule

Weekly Schedule (6/16 - 6/22)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken BUT I'm trying to find a sub

Monday @ Rivers Club - Class Canceled
Tuesday @ LA Fitness - Interval Class w/ Ken

Wednesday 5:45am @ LA Fitness - Standard Class w/ Stacy

Wednesday @ Rivers Club - Standard Class w/ Ken

Thursday 5:45am @ LA Fitness - Standard Class w/ Stacy
Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (possibly will have a sub today)

The Weekly Schedule!

Okay peeps, short post for now...Game of Thrones is coming on and I can't miss it after the craziness that went down last week.

Stay tuned for another post later this week featuring my review of the Sufferfest's Rubber Glove FTP Test! 

Weekly Schedule (6/9 - 6/15)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Interval Class w/ Ken

Wednesday 5:45am @ LA Fitness - Standard Class w/ Stacy

Wednesday @ Rivers Club - Standard Class w/ Ken

Thursday 5:45am @ LA Fitness - Standard Class w/ Stacy
Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (possibly will have a sub today)

The Shrooms are Working, Lucid Dreaming, the Zombie Apocalypse and More...

The Shrooms Are Working!

At least, I feel like the shrooms are working! So far I've only tried the Vitamin Shoppe's cordyceps brand. They recommend taking 2 capsules, but I've been doing half that for the past week (most of the research I can find says 520mg is more than enough to produce measurable results).

This past Friday was the first day I noticed a change in my training numbers. I went out for  tempo run at lunch and to my surprise recorded a 7:30 average pace. The reason it was such a surprise is that if I hadn't looked at my training data I would have said it felt more like an 8:30 pace. In addition to my speed increase my heart rate was also at a threshold level (though it felt much lower). Now, I can't attribute this change in perceived exertion directly to the supplement, but I think it could be playing a role. Stay tuned for on the effects that I'm feeling in the next few posts.

I'm also excited to be reviewing Shroom TECH Sport in the next few weeks. This version of  cordyceps extract has a mix of several other powerful ingredients to magnify the effect and boost the effects. This is the supplement I had originally planned on ordering, but it was a bit pricey. Instead, I figured I'd try the Vitamin Shoppe stuff. At the time though, I did decide to get a few bottles of Shroom TECH Immune. Ever since Jax started daycare I've been kicking a cold on and off and the ingredients in this product sounded promising. When I ordered the Immune product, Onnit accidentally shipped the Sport version instead. When I contacted them, they offered to let me keep a bottle. While I was bummed not to have the Immune stuff before my recent vacation, I was stoked to get the opportunity to receive a free bottle of the Sport. More to come on the effects of both after I start taking them.

Mushroom Side Effects

So, have I noticed any other side effects since taking the cordyceps? Yes, and it's sort of a strange one...lucid dreams! In fact, just the other night I had a whole conversation with a guy that was trying to convince me he was real and not part of a dream. Pretty wild stuff! I really can't say that the cordyceps are causing this effect, but I can only recall one other lucid dream in recent memory before I started taking the extract.

It's also possible that I could turn into a zombie, explode, and turn everyone else who gets hit with my splatter into zombies too. I know it sounds crazy, but apparently there is a strain of cordyceps that causes ants to do just that. So, if I'm acting weird one day, stay far back.

Okay, enough ramblings for this week...on to the training schedule!

Weekly Schedule (6/3 - 6/8)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Interval Class w/ Ken

Wednesday 5:45am @ LA Fitness - Standard Class w/ the Mystery Instructor

Wednesday @ Rivers Club - Standard Class w/ Ken

Thursday 5:45am @ LA Fitness - Standard Class w/ the Mystery Instructor
Friday 5:45am @ LA Fitness -  Crazy Hard Class w/ Ken

The Weekly Schedule, Powerful Mushrooms, and My Vacation!

Experimenting with Mushrooms Part I -Immunity

You know what sucks? Getting ready to go on vacation and feeling like you have a cold coming on. In fact, I feel like ever since Jaxon started daycare I've been sick  and i'ts not cool! Before daycare, I was never sick. I always thought my immune system was in awesome shape.

Maybe it's because I haven't been eating as well as I should since kid-o's come along. Maybe I can chalk it up to the nasty stuff the other rug rats are coughing up on him. Either way I've decided something has to be done!

Typically when I feel something coming on I'll start to load up on Vitamin C, Zinc, Echinacea, Green Tea and all kinds of other stuff I have in my drawer. Needless to say, that approach hasn't been working. Not because those remedies are wives tales, but because I'm not using them on a regular basis to help keep my immune system strong. I also don't want to be worried about popping 6 different pills a day to keep the my system at its best.

Enter Shroom TECH Immune from Onnit Labs. I'll talk about how I gained interest in this product below, but for now just know I'm stoked to start using it. Shroom TECH Immune is made up of a number of the things I was taking before, like Echinacea and Zinc, but also contains powerful mushroom extracts that boost immunity. The plan is to use the month and a half supply I bought and see if it makes a difference.

Check my next few posts for details on how it's going. 

Experimenting with Mushrooms Part II -Sport

So how did I get the crazy idea that mushrooms could possibly boost my immune system? It all started with the idea that mushrooms could boost my athletic performance. I first heard about this from Ultra Triathlete Rich Roll in his book "Finding Ultra" (which I highly, highly recommend). He worked with a friend to develop a special recovery formula that included Cordyceps mushroom extract and claims it is his secret weapon.. 

Cordyceps have been a staple in Eastern medicine for centuries. According to Joe Rogan's podcast (which I also highly, highly recommend) cordyceps were discovered by high altitude societies in the Himalayas when they noticed their cattle had extra energy after eating these special mushrooms.

Apparently what happens is that the extract boosts the bodies ability to metabolize or deliver oxygen to the muscles. This means muscles can clear lactic acid faster, effectively raising your threshold level. I'm not a scientist or anything, but from what I've gathered, it's kind of like natural (and legal) EPO.

So after leading more about Rich Roll and the special blend he had created, I looked into purchasing his recovery product, "Jai Repair." I'm sure it's awesome, but it's also really expensive. When I heard Joe Rogan talking about his company's product, Shroom TECH Sport, I figured it might be a cheaper way to discover what kind of impact cordyceps could have on my training. Unfortunately, his stuff was also a bit expensive, but the other supplement seemed reasonable and that's how I ended up with the Shroom TECH Immunity discussed above. 

Anyway, not wanting to miss out on the endurance benefits I had heard so much about, I found the Vitamin Shoppe's Cordyceps product. The price was right, so I will be putting it to the test over the next few months. Just like the immune booster, Ill keep you updated on how it works. If I think they're dong the job, I'll probably upgrade to the Shroom TECH stuff (and who knows, maybe one day the Jai Repar). 

Stay tuned, results/reviews coming soon!

The Weekly Update

This update will serve as the schedule over the next 2 weeks. I'll be heading to Florida on Vacation this upcoming Friday for a few days and don't plan on posting while I'm away!

Wednesdays & Thursdays at LA Fitness

Unfortunately Janice will be taking a hiatus from her Wednesday & Thursday Spinning classes at LA Fitness. I'm not 100% sure what the LA Fitness team will decide to do with these slots, but I would they they are likely to try and find a new instructor to step in. That means if you know anyone who is certified, or might be interested in getting certified, let me know!

Weekly Schedule (5/19 - 5/25)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (off Bike)

Monday @ Rivers Club - Interval Class w/ Ken
Tuesday @ LA Fitness - Interval Classl w/ Ken

Wednesday 5:45am @ LA Fitness - Standard Class w/ Janice

Wednesday @ Rivers Club - Standard Class w/ Ken

Thursday 5:45am @ LA Fitness - Standard Class w/ Janice
Friday 5:45am @ LA Fitness -  Ken on Vacation...sub requested


Weekly Schedule (5/26 - 6/1)

Monday 5:45am @ LA Fitness -  Ken on Vacation...sub at LA Fitness (Marc)

Monday @ Rivers Club - Memorial Day...NO Class
Tuesday @ LA Fitness - Ken on Vacation...sub requested

Wednesday 5:45am @ LA Fitness - Sub requested

Wednesday @ Rivers Club - Sub requested

Thursday 5:45am @ LA Fitness - Sub requested
Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (off Bike)

Schedule for the week!

I'm back from a week in Omaha! Sorry for having to miss Friday's class last minute, but my plane didn't land back in Pittsburgh until early Friday morning (or late Thursday night depending how you look at it). While I was there I took an hour to run through the city and over the pedestrian bridge into Iowa. It was definitely some nice running along the Missouri River & through a few of the parks.

Anyway, it looks like we're back at it with a regular week. Monday (or Wednesday depending on the crowd) we'll hit some pretty tough intervals at the Rivers Club and repeat them Tuesday at LA Fitness.


Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (off Bike)

Monday @ Rivers Club - Spiral w/ Ken
Tuesday @ LA Fitness - Spiral w/ Ken

Wednesday 5:45am @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/ Janice

Thursday 5:45am @ LA Fitness - Standard Class w/ Janice
Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (off Bike)

This Week

It's been a long weekend. Late nights with a sick baby, the half marathon,and an extra spinning class Saturday morning. That said, this is going to be another short post. I promise to get back to some more lengthier ones soon, and highlight some more on the specific zone training we will be doing.

But for now, I'll just say that I am planning on teaching my classes Monday and Friday. Not so sure right now about Tuesday Wednesday or Thursday, but it's likely I will be at LA fitness on Tuesday morning. I will not be at the Rivers club Wednesday.

Have a great training week!

P.S. -Those of you looking for the link to the article I passed out in class about Zone training can find it here: http://d3multisport.com/heart-rate-training/zone-1-and-zone-2-training-explained/


Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Standard Class w/Mystery Instructor (or maybe must Ken)

Wednesday 5:45am @ LA Fitness - No Class but Sub Requested

Wednesday @ Rivers Club - Standard Class w/ Janice

Thursday 5:45am @ LA Fitness - Standard Class w/ Janice
Friday 5:45am @ LA Fitness -  Standard Class w/ Ken

Quick look at the week...

Here's a quick look at our schedule this week. Not to much craziness. Catch you on the bike!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Janice

Monday @ Rivers Club - Threshold Test Class w/Ken
Tuesday @ LA Fitness - Standard Class w/Ken

Wednesday 5:45am @ LA Fitness - Standard Class w/ Ken

Wednesday @ Rivers Club - Standard Class w/Ken (Ken off Bike)

Thursday 5:45am @ LA Fitness - Standard Class w/ Janice
Friday 5:45am @ LA Fitness -  Standard Class w/ Ken

Weekly Schedule & New Bikes at the Rivers Club!

Sorry that this post is a day late, it was a busy weekend (which included working at a wine festival for "U-Freeze" Wine Slush...check them out, they are delicious http://ufreezewineslush.com/).

Anyway, good news for Rivers Club members. The new bikes are in and they have power meters on them! We'll spend a few weeks getting use to the new bikes, then begin basing our workouts off the power output to help take your workouts to another level! Those of you at LA Fitness, our new Rivers Club bikes are the same ones we use, however they have the computers. I know you'd love the computers too, so feel free to call up LA Fitness and let them know that you want them added!

Anyway, here's the week, nothing too fancy, we'll see how it plays out before setting intensity levels ahead of time...


Weekly Schedule

Monday 5:45am @ LA Fitness -  Climbing Interval Class w/ Ken

Monday @ Rivers Club - Climbing Interval Class w/Ken
Tuesday @ LA Fitness - Standard Class w/Ken

Wednesday 5:45am @ LA Fitness - JStandard Class w/ Janice

Wednesday @ Rivers Club - Standard Class w/Ken

Thursday 5:45am @ LA Fitness - Standard Class w/ Janice
Friday 5:45am @ LA Fitness -  Standard Class w/ Ken

Weekly Schedule

It's late and I've got to get to bed so this is a short post, here's the layout for this week!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Tax Day Class w/ Ken

Monday @ Rivers Club - Tax Day Class w/Ken
Tuesday @ LA Fitness - Standard Class w/Ken

Wednesday 5:45am @ LA Fitness - Jail Trail/Lville/Highland Park Ride w/ Janice

Wednesday @ Rivers Club - Standard Class w/Ken

Thursday 5:45am @ LA Fitness - Standard Class w/ Janice
Friday 5:45am @ LA Fitness -  4/19 (+1) Class w/ Ken

This Weeks Schedule...

Some changes to the schedule this week at LA Fitness. Nothing major but Janice and I will be swapping Thursday & Friday this week only.

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (off bike)

Monday @ Rivers Club - Standard Class w/Ken
Tuesday @ LA Fitness - Pyramid Class w/Ken

Wednesday 5:45am @ LA Fitness - South Side/18th St/Brentwood Ride w/ Janice

Wednesday @ Rivers Club - Standard Class w/Ken

Thursday 5:45am @ LA Fitness - Speed Work w/ Ken

Friday 5:45am @ LA Fitness -  "Dirty Dozen" Ride w/ Janice

Happy Easter & This Week!

Happy Easter
Happy Easter, peeps! If you're celebrating the holiday, I hope the bunny brought you plenty of Gu packs, Luma bars, Power Bites, and coconut water cartons...maybe even a little chocolate (which you can burn off later this week!).

During class on Friday I made mention of a broadcast I heard by Glenn Beck several years ago. Personally, I think this guy's a bit of an ass, but he hit it out of the park on this. Regardless of your feelings toward Beck, I encourage you to take a listen to the unique way he's married the Easter story (actually the Good Friday story) with Pink Floyd's Dark Side of the Moon. Although it's a bit long at 17 minutes, I think it's the best telling I've ever heard (including those countless Sunday morning sermons as a kid).

Click Here for the Good Friday Story

MS 150 Sign Up Today and Save $10
If you're interested in riding, get the details by clicking on the MS 150 tab at the top of the blog, or by clicking on the following link: Ride the MS150 with the Space Monkey Mafia.

Sign up before April 1 using the discount code LUCKY for $10 off registration!

The "20 Minute Threshold Test"
We have another 20 minute threshold test coming up this Friday at LA Fitness. What is your threshold and why is it important to know? As we start training more for the outdoor riding season you'll want to know what level of exertion you should be putting out on a daily basis to help you achieve your goals. Is your goal distance riding, speed, or just weight loss? Each of these goals requires a different level of exertion over different periods of time. By understanding where your threshold is you'll be able to customize your training plan. Check my blog a few weeks back for more info on testing.

Get a Heart Rate Monitor -If you don't have one, go get one! This is the best investment you can make for the type of riding we do in class and they are relatively cheap. Check some of my recommendations by clicking on the "Gear I Use" tab at the top of the site. The monitor is key for threshold testing!


Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (off bike)

Monday @ Rivers Club - Standard Class w/Ken
Tuesday @ LA Fitness - Standard Class w/Ken

Wednesday 5:45am @ LA Fitness - "Lets Go Pens!" Class w/ Janice

Wednesday @ Rivers Club - Standard Class w/Ken

Thursday 5:45am @ LA Fitness - Standard w/ Janice

Friday 5:45am @ LA Fitness -  "20 min Threshold" w/ Ken

2013 Race to Anyplace Race Report

Thank You!

Another year, another first place (and also a second place) in the Race to Anyplace! Thanks to all the team members on both the JV and Race teams who put in a few extra hours of training to get their legs ready for race day. Another big thanks to all the other LA Fitness & Rivers Club gym members who put up with the tortuous training classes we went through while the team trained. It’s not easy doing 15 minute, light resistance sprints for weeks on end.

Classes are now back to normal and we’ll be riding a lot more resistance over the next few months. Stay tuned for the next Space Monkey Mafia event. I’m thinking the State College MS 150 ride in July. If you haven’t ever rode 150 miles over 2 days, don’t worry, there is plenty of time to get trained up (even if you don’t have a road bike yet!). More on that to come, but for now, let’s wrap up the Race to Anyplace with this year’s official race report!

2013 Race Report

Not a year goes by without some type of early morning disaster. For the past two years we have scrambled to find clip in pedals for our bikes after assuming we would have them. This year we even took the extra step of showing up the a day early to scope out the bikes. All appeared to be fine, the bike with our name on it had the pedals we needed…until we showed up the next morning to find it had been swapped out! One of the other teams must have showed up early and decided it was okay to switch our bikes. Lesson learned…next year we’ll be bringing a spare set.

After the pedal fiasco was straightened out the race was ready to begin. Jack clipped in on the race bike and Eric, a new Race to Anyplace rider, clipped in on the JV bike. Both rode strong sets with Jack racking up 8.52 miles during his first ride Eric putting up 8.69 miles. Eric’s friend Scott also joined as a first time rider and rode just as strong. When it was all said and done, Jack racked up an impressive 16.74 miles. Eric and Scott both put up 17.25 (they’ll be graduating to the race team next year). I also put up a few miles, clocking in at 19.53.

While we were looking pretty good after the first two riders on each bike it was pretty obvious that the mileage goals we had set were way too high. The new CycleOps bikes seemed to be much different than the Kaiser models used the year before. On top of the new model, this year’s CycleOps bikes also had the rear fly wheel ‘locked’ into place (in 2012 it CycleOps bikes were not locked, so a rider could pedal as fast as possible, stop pedaling, and let wheel continue to move just as fast). This year, the ‘lock’ added extra resistance so there was no way to go as far as we had in prior years. The team quickly adjusted and set new goal distances.

Jim T. was the first to get a new goal. He easily blew past it with an impressive 17.87 miles. Jim was followed by Janice B. (who Jill completely blindsided by adding her to the race team roster). Hats off to Janice though, she stepped up with a big 15. 76 miles! At the same time David B & Dave H pushed the pace on the JV team putting up 16.84 miles & 17.66 miles (both potential race team riders in 2014).

Former ‘JVer’ Gary H. kicked of the next leg for the race team working to widen the lead between us and the Westinghouse team. Gary split his two rides with veteran racer Chuck E. who contributed another 18.64 miles. Gary himself would finish with the 3^rd highest mileage for the race team at 19.04.

While the race team continued to dominate, two first time JV riders were helping keep theor team on pace for a solid finish. Mary M. and Kim S. added 14.7 and 14.56 miles. Strong numbers for first time riders and we’ll be looking for big things from them next year.

Right after Mary and Kim finished we hit the half way mark. After a quick check of the official distance boards, and some hard core sleuthing of the other teams odometers, it was evident that we were on course to win, though I’d never admit it to the rest of the team. At the time my line to each new rider was simply “we need you to put up some big numbers”. Lisa R. took that to heard when she jumped on the race bike next and Vikki D. moved into place for the JV team. Lisa crushed her goal and put up another 19.01 miles. Next to her Vikki continued the JV push with another 15.23 miles.

With the JV team riding so strong it became apparent that they were on the verge of a second or third place finish. Because we were a few riders short, a handful of riders from both teams sucked it up and jumped on a third time for the JV team. Before that though, Jill G. and Chris T. needed to do their fair share of work. Both put up extremely impressive numbers for first time riders. Jill came in at 16.1 and Chris at 15.45. That was the fourth and fifth furthest distances on the JV team. Thanks to their efforts, and those of the other JV riders, the team finished in second place overall (although we wouldn’t know this until the official results were posted several days later).

Because we were unsure of official mileages at the time, no one really knew how well the JV team was doing, we actually thought that our first place race team might be in trouble.  That pressure lead to a few BIG rides by the last four race team members. Nate F. put up an impressive 18 miles, followed by Brian R. at 19.26. Brian’s ride was actually the second furthest on the entire race team. Mia and Candy also both showed up! Mia came in just under Lisa’s mileage at 18.98 and Candy became our fourth top rider at 19.02 miles. In fact, Candy went so hard on the last leg of the race she needed an IV bag to rehydrate (that’s the kind of intensity we’re looking for on the race team!).

At the end of the day, the Space Monkey Mafia finished in first place with 221.31 miles, while the JV team came in second at 199.02 miles. This marks the second year in a row that the Space Monkey Mafia won our division. We received an ‘honorable mention’ in 2011 and placed consistently in the top 5 in 2010 and 2009.

Some may say we are on track to become a Race to Anyplace dynasty. Others might say we’re already there. Regardless of our dynasty status, the race was a blast. We raised some money for a great cause, and hopefully we will see all our riders return in 2014!

Other Call Outs

Race Team Top 5 Riders

1.       Ken (19.53 miles)

2.       Brian (19.26 miles)

3.       Gary (19.04 miles)

4.       Candy (19.02 miles) & a visit to the ER to rehydrate!

5.       Lisa (19.01 miles)

JV Team Top 5 Riders

1.       Dave H (17.66 miles)

2.       Eric (17.25 miles)

2.       Scott (17.25 miles)

3.       David B (16.84 miles)

4.       Jill G (16.1 miles)

5.       Chris T (15.45 miles)

Top Fundraisers

·         Chris T ($695) BOOM!

·         Dave H ($190)

·         Scott R ($150)

·         Jack ($125)

·         $100 Club

o   Eric

o   Jancie

o   Jill

o   Kim

o   Mary

All Rider Distances