Post Workout Smoothie Recipe

Updated on March 4 2107 I often get asked about a good post workout smoothie recipe to aid in post  recovery.  I’ve been making this smoothie right after about every workout for years.  I find it provides good energy, and gets the muscles ready for another day of training.  It’s filled with antioxidants, protein, and good carbs that […]

Pierre’s Hole 100

I was going into my third 100 mile MTB race of the year a little nervous.  I had a lingering saddle sore since the prior weekends race, the Laramie Enduro, and I didn’t feel recovered from the same race either. Also, on paper, the Pierre’s Hole says there is over 18000ft of climbing (4600 per […]

Laramie Enduro 2011

I got a last minute entry to the Laramie Enduro thanks to friend Josh Bezecny.    I wasn’t sure if I should race, only because I have another much larger and harder race next weekend, the Pierres Hole 100.  But I couldn’t resist, it’s a great event, fun trails, and I wanted some redemption from last […]

Breckenridge 100 Result

My 2nd 100 miler is the books.  It seemed like it took for ever to start.  I really enjoyed last years race, and couldn’t wait to do it again.  I wanted to come a little more prepared. Quick Stats: 21st Overall 2nd in Age group finished in 10:03:24 7:30min faster then last year Started in […]

Improving Race Starts

The start of a MTB race is one of the most demanding parts of the race for many people.  Whether you want a good position before heading into the singletrack or you want to stay with the leaders through out the race, the start is a key part of a high finish. If you are […]

Ridgeline Rampage Report

Before the race even started, I thought I was out.  While warming up, on the first turn into dirt I was down and broke the strap on my shoe.  After I calmed down a bit I found some electrical tape, repaired the shoe and was back to a warm up.  Whew! The trail system for […]

Slowly Building Form

Here is a 90 day view of my Performance Management Chart from TrainingPeaks. You can see the spikes of pink and yellow, which is my build and recovery.  The blue line is slowly pointing upward indicating an increase in form. Blue line: Form=Fitness+ Freshness Yellow Line – Freshness Pink Link – Fatigue (Fitness)

Original Growler IV

The 2011 version of the Original Growler went much better for me then the 2010 version. Yes, I suffered, but everybody suffers at these events.    This year the course took the opposite direction, which I enjoyed more, and maybe suited my skills better.  I’m not a great technical rider, and when it gets real technical, […]

VO2 Max Workouts

One of my usual rides is on the Peak to Peak Hwy, between Black Hawk, CO and Nederland, CO. There a bunch of short hills that last 4-6 min.   When I do  the ride as an out and back, I get 8 good intervals, and each hill I use as the interval, then the short […]