Fixie Commuting This Fall

I've had a good time relaxing and not riding my bike because I have to, but because I want to. I've decided that bike racing is not something I care much for anymore, so may as well do what I enjoy. This year I've tried a few new things...

1. Bagged It - Rode 150 miles in 24 hours with a fully-loaded touring cyclocross rig. RAGBY with Kent Carlson, Sam Lopez and Ryan Hanser was wicked. I forgot I could have so much fun riding so slow. Definitely in the gameplan for next year.
2. Fixed It - I still need to punch Andy Lueke in the face, but I guess I can let bygones be past at this point. Despite the fact riding a fixie takes talent and finesse, both of which I'm lacking, I've gotten pretty good at it. Charlie Wittmack gave me the pointers on a good kickstop and I could barely walk a day later from sore hips and hammies. This is definitely my fave mode for cruising around town now.
3. Ride As One - Three of my bikes are now 1x1. It's a choice of equipment, not a bike racing category.

Definitely adopting my new mantra for the rest of the year... exbikeracer

How Close is Des Moines to Valhalla?

I pulled this from Outside a few years ago as a quasi-report card for our progress as a community. We're getting there.

###

VALHALLA

Somewhere between a community's basic necessities (good schools, low crime, reasonable real estate) and its most coveted luxuries (singletrack in the backyard, Class III whitewater on the outskirts of town) are the little perks that can make the difference between a fine outdoor-sports town and a downright dreamy one. Here's our highly subjective recipe for perfection, the ingredients in no particular order: 

* Seasonal farmers market 

* Outdoor lap pool 

* Artsy movie house 

* Bike lanes 

* natural-foods grocery 

* Resident oddballs 

* Water running through it 

* Climbing gym 

* International-magazine newsstand 

* Plans to fight sprawl 

* Clean air 

* Outdoor music venues 

* Dog parks 

* Local parades 

* Alternative weekly 

* Good local public radio 

* Fresh-fish vendor 

* Outdoor-skills clinics 

* Juice bar 

* Summer mountain-bike racing series 

* Minor League baseball 

* Big trees 

* Sunshine

###

LAST MINUTE PREP FOR TOMORROW'S CCFA PRESENTATION.

I'll be presenting the keynote "IBD for Dummies: Perspective From a Dummy." Basically, it is asking what is IBD to the uninformed (moi)? Honestly it is no different than any other health issue out there, whether cancer, heart disease, diabetes - it is important to talk about the disease, treatment, coping and connecting.

Also, I'll be talking with youth & teens about "If You Come to a Fork in the Road, Take It." It is a quote from Yogi Berra, but says a lot about Crohn's and Colitis. What did Crohn's and Colitis take from you? What did it give to you? I contend it gives people a voice - something to talk about and help spread information and acceptance within the community.

In other news, I've started physical therapy for my quadricep and IT band pain. Looks like some lack of stretching is coming back to haunt me. Oops.

Learn more at the CCFA Iowa website. 

We took over Newton with cyclocross once again! Thanks to the racers, family, friends, volunteers, Rick Paulos, and our sponsors for the sweet prizes and schwag! 

Cash prizes were supported by UME COMPETE - stay tuned for more information about this exciting organization!

The Jasper Winery had a case of their finest for sampling and prizes for the Masters and Women's winners.

Greg Rasmussen and the gang at Rasmussen Bike Shop sponsored killer schwag and prizes - also providing the great sound system.

Active Endeavors has joined in a big way as supporters of the Crohn's and Colitis Foundation of America, Iowa Chapter and threw out some great gift cards.

Bike World Merle Hay had a HUGE box of schwag to distribute.

Thanks to Goodtimes Mfg and Garrett Davis Graphic Design logos...check out the great shirts at the cool 'cross kids this fall!

Graziano's Italian Grocery in Des Moines and Hy-Vee in Newton supplied great Italian Sausage patties, hamburgers, hot dogs and drinks. Thanks to my father, Tom Hollander, for running the grill for racers and fans all day!

Oakley had a great schwag bag for the raffle!

Court Avenue Brewery threw us a keg of their famed India Pale Ale and three growlers of Root Beer for Junior winners.

And the raffle was the best part of the day - we gave away two cyclocross bicycles from Rasmussen Bike Shop and Specialized to Lane Anderson (TriCross Sport) and Steve Fuller (Singlecross). Congrats to the other TEN winners of BOS Schwag bags! Thanks to everyone who participated so we could make yet another great donation to the Crohn's and Colitis Foundation of America, Iowa Chapter.

YOU'RE ALL RACING AND I'M NOT!

Knee is totally screwed up, so as they say, "are you racing for the next two weeks, or twenty years?" I'll take the latter and get a professional to look at it next week.

So that means I'll be cheering and jeering everyone on tomorrow - see you in the morning!

G-Marco

Cross Raffle 2008 Final List - the final 48 tickets will be sold on Sunday at the race. Drawings will be after the final event!

1. Randy Catron
2. Mitch Matthews
3. Brent Hauser
4. Dave Olson
5. Kyle Sedore
6. Kyle Sedore
7. Cara Hamann
8. Matt Gumm
9. Matt Gumm
10. Travis Jass
11. Cully Todd 
12. Taylor Webb
13. Taylor Webb
14. Chad Vandelune
15. Todd Gillihan
16. Jimmy DeMatteis
17. Jimmy DeMatteis
18. Doug Klahsen
19. Amy Jardon
20. Jeff Corcoran
21. David Vanderhorst
22. Kurt Benson
23. Kurt Benson
24. Sheri Robinson
25. Tre Wilson
26. Molly Wince
27. Steve Fuller
28. Mike Johnson
29. Mike Johnson
30. Mike Johnson
31. Mike Johnson
32. Jamie Jorgensen
33. Darcy Sanford
34. Molly Wince
35. Jerome Rewerts
36. Matt Scotton
37. Barbara Hardy
38. Duke Reichardt
39. Paul Kruse
40. Tom Eaton
41. Mike Shumway
42. Mike Shumway
43. Mark Easler
44. Jason Plunkett
45. Jason Plunkett
46. Rik Shannon
47. Rachelle Little
48. Rachelle Little
49. Kristen Burgess
50. Kristen Burgess
51. Michelle Pohlmeyer
52. Michelle Pohlmeyer

Two days to go before we take over Newton with cyclocross once again! I made the rounds to our sponsors and picked up some sweet prizes and schwag yesterday. 

Cash prizes are supported by UME COMPETE - stay tuned for more information about this exciting organization!

I stopped by the Jasper Winery  to see the Groben family, try out their incredible new Norton red, and get a tour of the new facility. Wow - it is totally incredible what they did. It is like stepping off Flagg Parkway and into Napa! Kudos on the great space and look forward to some great events going on, too! Let's just say I have a case of their finest ready for  Sunday 

 Greg Rasmussen and the gang at Rasmussen Bike Shop are truly special. I've had the pleasure of working with them since developing the Waterworks Park Omnium a few years ago. They stepped up in a big way to make bike racing rise to a whole new level with their support and AWESOME sound system to make us look legit. They're helping us with the raffle yet again and providing some prizes on the day as well.

 Active Endeavors has joined in a big way as supporters of the Crohn's and Colitis Foundation of America, Iowa Chapter. I picked up some excellent gift cards from Jason and Missy yesterday and a pair of running sandals I've had my eye on for the last year. That's what it is all about - supporting the businesses that support you!

Justin at Bike World Merle Hay is one of my all-around favorite guys. He's the most loyal and giving supporter I know. I've had the opportunity to really work with him at the store and the Warehouse Sales. He knows his stuff about bikes, product selection and how support the sport. Let's just say I've got a BIG box of stuff to open on Sunday!

I don't have the Goodtimes Mfg and Garrett Davis Graphic Design logos... if they even have 'em ;) but, Terry, Angela and G have been fantastic in designing and putting together the most rad cyclocross t-shirt around. It is humbling to hear how much people prize these things - so I'm going to enjoy distributing over 100 this weekend!

 

Graziano's Italian Grocery in Des Moines and Hy-Vee in Newton are being so kind to help us out with something I've wanted to do for years! My dad will be grilling Italian Sausages, hamburgers and hot dogs on the course on Sunday (yes, like in Belgium!) - so if you think cyclocross is tough... wait until Sunday. We'll take it to a whole new level when you're drooling from the pain and salivating for a good sammich!

Oakley has had the best product on the planet for as long as I can remember and it is always getting better. Check out the latest Radars and specs on the market. They fit great and look rad! Oakley has always been a huge supporter of cyclocross. Thanks for the great O-wear and support.

I'll hear from Mike G. at Court Avenue Brewery this afternoon, but expect a big can of hoppy goodness for the big kids and some root beer for the little kids. I won't tell you how much sugar goes into the root beer, so the kiddie's reaction will be a surprise!

Oh yeah - We made the Newton Daily News yesterday! CHECK IT OUT!

So... you wondering what Godfather G has in store for you this weekend?

Rock out and props to the man! See him here:

http://ridewithgarrett.wordpress.com/

T-shirts courtesy of Terry Beenken and Angela at Goodtimes Mfg.

I am excited to announce another seriously cool raffle for a 2009 Specialized Tricross Sport Cyclocross Bike courtesy of Rasmussen Bike Shop and other prizes as a fundraiser for the Crohn's and Colitis Foundation, Iowa Chapter.

I would like to offer tickets to cyclocross supporters to win this bike. The winner of the bike* will have their new rig ordered to size by Rasmussen Bike Shop and the envy of every racer out there.

We will have runner-up prizes including:
***2009 Specialized Tricross Singlecross Cyclocross Bike
***Oakley Schwag Pack
***Bike World Schwag Pack
***Copy of Simon Burney's updated Cyclo-Cross book - signed by Tim Johnson
***Rasmussen Schwag Pack
***more prizes to be announced!

Buy one, buy ten - I appreciate your support in helping raise funds and awareness for this cause that we believe in and Iowa bikers support strongly - we have donated over $6,000 so far.

What I'm asking is: EMAIL me with the number of tickets you would like to purchase. The tickets are $25 apiece and only 100 will be made available. The raffle will take place on Sunday, October 5 in Newton after the Cross Out Crohn's Intergalactic Cyclocross Championship. Like last year, I will send updates with names and numbers of tickets purchased via BikeIowa, IORCA, and DSM Tri yahoo e-groups.

When the tickets are gone, they are gone!

Thanks in advance - so send me your rsvps for tickets and bring your cash (or check to CCFA Iowa Chapter) to Newton on Sunday, October 5, 2008! (Let me know if you need to mail it.)

Marco
###
The Fine Print: Only 100 tickets will be sold at $25.00 each. Raffle will be held Sunday, October 5, 2008 at Cross Out Crohn's Intergalactic Cyclocross Championship. Grand Prize Winner and Runner-UP need not be present to win. Grand Prize Winner will receive a 2009 Specialized Tricross Sport Cyclocross bicycle (http://twurl.cc/56d). Runner-up winner will receive a 2009 Specialized Tricross Singlecross Cyclocross bicycle (http://twurl.cc/56f). No substitutions. At discretion of Des Moines Cyclocross Mafia, if all tickets are not sold, winner will receive either the Specialized Tri Cross Sport Cyclocross Bicycle or 50% of raffle proceeds as a gift certificate to Rasmussen Bike Shop, West Des Moines , IA. No discounts, offers or coupons may be used with raffle gift certificate. All net proceeds to be donated to the Crohns and Colitis Foundation of America, Iowa Chapter upon completion of contest. Des Moines Cyclocross Mafia, Rasmussen Bike Shop, Bike World, Oakley and other sponsors reserve all rights and deny any liability. Raffle Contact: Marc Hollander 515-371-6275 or marcthollander@gmail.com.

So... what is the Cyclocross Mafia? Listen and learn. We'll see you at Mc Rae Park this weekend and in Newton next weekend.

http://www.bigdreamgathering.com/2008/09/another-bdg-pod.html

###

Another BDG podcast with BIG dreamers Mark and Rob!

Hey gang -

We've got another inspiring podcast with BIG dreamers Marc Hollander and Rob Versteegh!  (Click here to check out the podcast or hit the Blogtalkradio player below.)

These guys have combined two very different passions to make one BIG dream!

They've taken a passion for a new form of bike racing called "CycloCross" and a passion for growing awareness about Crohn's Disease.

Listen in as you hear about Mark's story of overcoming Crohn's and how Rob has come along side him to put some freakishly cool events together... to get people out... having fun... getting muddy... and growing awareness for Crohn's!

You can check out bikeIowa.com to find out more about their upcoming event in downtown Des Moines on September 27 and 28.

You can also check out Mark and Rob's website at cyclocrossmafia.blogspot.com.

Then, join in the conversation. 

Just click comments below and let us know if you have some ideas, some inspiration or some contacts for Mark and Rob. 

 Thanks for dreaming BIG!

###

The Cyclocross Mafia to be recognized by the CCFA Iowa at their 2008 Patient and Family Education Conference on Saturday, October 11, 2008 in Ames Iowa.  Through promotion of cyclocross racing in Iowa the past seven years, the Cyclocross Mafia has donated over $6,000 to the organization and helped raise visibility of the disease through the midwest. 

This one-day conference will feature leading experts discussing inflammatory bowel diseases (IBD) and how they affect the body, the role of the immune system in the diseases, different medications used to treat IBD adn how these medications work in the body and beneficial coping mechanisms used in chronic illness. 

Marc Hollander will be the featured keynote speaker, presenting "IBD for Dummies: Perspective From a Dummy," about the importance of a strong medical team, alternative therapies, diet, activity, and goal-setting. He will also be involved with the Youth and Teen Session - "If You Come to a Fork in the Road, Take It." The chat session will be an opportunity for questions and answers about Crohn's, coping, communication with friends and family, and spreading information to their community.

Hollander, diagnosed with Crohn's Disease in 1999, is co-director of the Cross Out Crohn's: Intergalactic Cyclocross Championship in Newton, IA on Sunday, October 5. The race will be a fund-raiser for the CCFA, featuring a raffle of a 2009 Specialized TriCross Cyclocross bicycle from Rasmussen Bike Shop. Event sponsors include Court Avenue Brewery, Graziano's Italian Grocery, Jasper Winery, Active Endeavors, Bike World Iowa, Rasmussen Bike Shop, Oakley, UME COMPETE, and Oakley.

More information on the event can be found on the CCFA Iowa Website here.

Just Plain Sexy

This just in from our friends @bikehugger on Twitter. This definitely ain't yo daddy's Raleigh.

THE CYCLOCROSS MAFIA IS GOING INTERGALACTIC IN 2008

The race is a non-profit venture to support the Crohn's and Colitis Foundation of Iowa.

• Beer by Court Avenue Brewery.

• Fine wines provided by Jasper Winery

• Grilled Italian Sausage Sandwiches by Graziano's Italian Grocery

• Limited Edition Cross Mafia 2008 T-shirts by Godfather Garrett

• 2009 Specialized Cyclocross Bikes Raffle by Rasmussen Bike Shop

• BOS (Bags of Schwag) Raffle by Oakley and Bike World

WHEN: Sunday, October 5:

WHERE: Maytag Park, Newton, IA

Categories Entry Fee Start Time Distance Prizes

Women $30 11:00 AM 45min + 2 laps $125/3

Juniors $15 11:00 AM 45min + 2 laps ROOT BEER

CX 4 $30 12:30 PM 45min + 2 laps PRIZE = :)

CX 1-2-3 $30 2:00 PM 60min + 2 laps $125/3

Masters 30-39 $30 2:00 PM 60min + 2 laps PRIZE = :)

Masters 40-49 $30 2:00 PM 60min + 2 laps PRIZE = :)

Masters 50+ $30 2:00 PM 60min + 2 laps PRIZE = :)

Race Info: Maytag Park, Newton. From I-80, take Hwy 14 North. Turn right onto South

12th Avenue. Turn left at stop sign, then immediate right onto 12th Avenue. Turn left at

West 6th Street (HA Lynn Field) and right onto South 11th Avenue West to Maytag Park.

Cash prizes sponsored by: UME COMPETE

Contact Marc Hollander @ marcthollander at gmail dot com for more info.

www.CyclocrossMafia.blogspot.com

Race supported by MOB racing

Announcing the newest sponsor of the Cross Out Crohn's Cyclocross on Sunday, October 5.

We are excited to have the renowned Jasper Winery come aboard to provide their acclaimed beverages for racers. They specialize in premium quality wines using grapes sourced from vineyards throughout central Iowa.

Visit them online at www.jasperwinery.com

Cyclocross Mafia Announces the "Josh & Jake Comp" for Capitol City Cyclocross and Cross Out Crohn's (Sept 27-28, October 5).

As we've been blessed by some great out-of-state racers the past few years to push our competitive spirit, we're formally starting the Jake Stechman & Josh Johnson comp program*. 

Out-of-staters, please send us your race resume, and we will award four starting positions, gratis, for each race, for two men and two women.

Elites will be posted here the week of September 20.

* Josh & Jake always get comp'd.

Capital City Cross is on!

September 27 - 28

Des Moines, Iowa

www.bikeiowa.com for info

CROSS OUT CROHN'S 2008

Sunday, October 5. 

Maytag Park, Newton, Iowa

Cyclocross Racing on one of Iowa's best courses.

• Beer by Court Avenue Brewery
• Grilled Italian Sausage Sandwiches by Graziano's Italian Grocery
• Limited Edition Cross Mafia 2008 T-shirts by Godfather Garrett
• 2009 Specialized Cyclocross Bikes Raffle by Rasmussen Bike Shop
• BOS (Bags of Schwag) Raffle by Oakley and Bike World

All of this and more, to benefit the Crohns and Colitis Foundation of America, Iowa Chapter. 

Kindly brought to you by MOB Racing.

Stay tuned.

I doubt we'll do a Specialized TriCross Pro... but you know some lucky winners will roll out on pimp new cross rides later this fall.

Paul Varnum
Jeff Anker
Doug Klahsen
__RU_NEXT???___

Stay tuned.

Congratulations to Doug Klahsen and Jeff Anker, winners of the 2007 Cross Out Crohn's Cyclocross Raffle. Doug won a Specialized TriCross SingleSpeed and Jeff won a Specialized TriCross Comp, complete with custom fitting by Donny Quixote.

Thanks to Specialized Bicycles, Rasmussen Bike Shop, and Donny Quixote for the support that has helped us provide over $6,500 to the Crohn's and Colitis Foundation of America, Iowa Chapter in the past few years.

Keep your eyes here for big news in the next week about what the Cross Mafia has coming up next!

Pictured: Greg Rasmussen, Doug Klahsen, and Marc Hollander.

Look what I found from www.Cuil.com

###

The Fittest CEOs: Winner Male Under 50, Marc T. Hollander

Posted on: Monday, 31 July 2006, 03:00 CDT

By Anonymous

Marc T. Hollander, 32.

Marketing manager

Storey-Kenworthy Co., WorkSpace Inc. & Business Furniture Warehouse

What does your daily fitness regime consist of? I have set a personal goal to be a top age-group triathlete for 2006. My weekly training consists of running 15-20 miles, swimming 3,000-4,000 yards, bicycling 30-50 miles, Pilates and stretching.

Other than the obvious benefits of good health, how has being fit improved your life? I have more confidence and energy. I am an evangelist for a healthy lifestyle helping promote over a dozen bicycle races in Central Iowa for the All9Yards.com cycling team, including the new Water Works Park Fitness Fest for bicycle racers and runners this summer.

How do you balance work, life and working out? Time management is essential. I plan for long-term goals and, be flexible for immediate opportunities with the three companies I help market. I train before sunlight or during my lunch at the downtown YMCA.

Has fitness always been important to you, or was there an incident or realization that motivated you? I have always been active. My diagnosis and treatment since 1999 for Crohn's disease and ulcerative colitis has helped me become more focused on my health including diet, exercise and stress levels.

What's your one guilty pleasure? Only one? Ice cream from Westy's in Clive - always for a job well done - and I do a lot of good work.

What's your favorite workout song? My wife, Mandy, has me hooked on Ben Folds' song "Narcolepsy." She played it for the Dam to Dam 20K and hit her goal time. I used it the very next day at the Pigman Sprint Triathlon and had a great race!

What do you eat for breakfast? One slice of whole-wheat toast with peanut butter and either a berry-yogurt smoothie or oatmeal with dried fruit.

Complete the following sentence: People would be surprised if they knew ... I have to motivate myself for every workout - it doesn't come naturally. I have to set a goal and work for it like everyone else.

Any advice to others on getting started? Setting a goal and telling others is the best way I've found to motivate me. That way, others can (and will) ask about your progress and help you where they can. I've found some great training partners who can listen, offer advice and push me when necessary.

Copyright Business Publications Incorporated Jul 03, 2006

(c) 2006 Des Moines Business Record. Provided by ProQuest Information and Learning. All rights Reserved.

RAGBRAI

150 miles in 24 hours via trail from Clive to Jefferson with Ryan Hanser and the trailer trash twins - Sammy Lopez and Kent Carlson. Great time had by all and I can't wait to do it again.

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I couldn't help myself at a garage sale three weeks ago. I had to pick up this Schwinn Fair Lady and it's Huffy companion.

I think it is a rad addition to the crew, but worth up to $200.

Hmm... Choices.

Great day for an 'incognito' ride on the black ribbon. Put on panniers, baggy shorts, crank up The Strokes on the shuffle and rock out.\

well... Cross season is pretty far off...

So, when commuting to work 5x a week- make it more functional!

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How Are You Feeling?

People ask me quite often about the condition of my Crohn's disease. I'm rather fortunate (as my doctor says), because I was diagnosed on an operating table after a perforation.

I apparently had symptoms for years, but no one could quite figure it out. I attributed it to the stress of college, inconsistent diet, and "it has been that way for years." Coincidentally, my college roommate was diagnosed with Crohn's after graduation as well.

Through the year, my condition is consistently well.

Currently, since I'm not training for any events, I'm very pleased with my condition in that respect.

I still have to watch out for raw vegetables like salad, fried foods, coffee and definitely cannot have my favorite - fajitas - due to the crappy oil used in the kitchen.

I'm on the following meds, too:

• 6mp- 50mg per day
• Glucosamine - http://tinyurl.com/6ol2gj
• Fish Oil - http://tinyurl.com/4t2zx3
• Multi-Vitamin
  
• ... at least four allergy medications
  

Cross Out Crohn's Cyclocross will be Sunday, October 5, 2008 in Newton. The event has been a great fundraiser for the Crohn's and Colitis Foundation of America, Iowa Chapter for over five years. Our total donation over those years exceeds $6,000 and we look forward to another significant donation.

Also, the Cyclocross Mafia will be recognized at the CCFA Annual meeting in Ames, on Saturday, October 11. Look forward to more information about that great event.

WHAT IS YOUR QUESTION?

What drives you in cycle sport?

INTERESTING:
Compulsion to go hard or go home. i.e all or nothing.

HEALTHY:

How the commitment to racing ebbs & flows through the season or course of a lifetime.

COINCIDENCE:

How individuals move and flow from one area of the sport to the other.

PAINFUL:

Where the skin hits the road, or dirt.

FUNNY:
The nit-picking and whining.

HILARIOUS:
Chewing on handlebars, weighing parts and scarfing down carbs, sugars and crap.

PRICELESS:
The fun, fresh air, fitness, camaraderie and stories.

Big Decisions In May

I called the spring tri campaign off three weeks ago. Family, work and the summer MBA schedule was piling up. So I cut out my own racing goals and training, dropped a work commitment and am reshuffling the deck this year. That in in itself is stressful enough, but liberating as well.

I've been lucky to have the support and freedom to excel in the sprint, olympic, 70.3 and XTERRA circuit in 2006-07. Even luckier to fit in some killer 5k, 10k and 50k run performances as well.

This will pass and once my plate clears, I can enjoy training and racing again.

In other news - CyclingNews.com has a great prep article for the fall cross season. I'm considering hitting the weight circuit at the YMCA this summer to mix things up a bit. The downtown location has an interesting circuit set up that they purchased last year. I spent some time on it then and liked it... but not enough to continue.

Cyclocross training and promotion was the original intent of the blog - so far, I've digressed into training for tris, running and cooking. We'll see where the ride goes from here - maybe commuting ;)



More to come.

New 'Get The Fuck Outta The Road' Program Aims To Increase Pedestrian Safety

Gotta hand it to the Onion to tell Iowa bike riders what is important. Who has the real right to the road?

HOW MUCH TIME HAVE I LOST?

Got the free pass to ride the Tuesday Night Worlds last night for the first time in over two years.

Here is how it went wrong.

1. Rode a cross bike with 48x38 when everyone else was rocking either Specialized, Guru or Trek rockets.
2. No one to ride with once I was shelled.
   
3. Ride #5 for 2008.

Here is where it went right...

1. Realized I just don't like road riding.
2. TT training and road riding are polar opposites.
   
3. Recognized big packs still suck and people cannot ride in pacelines / echelons / or pace consistently.
4. Admitted I just don't care about the roadie scene.
5. Got home early for quality family time.
6. Know I want to do Taco next week before summer school starts!

This sort of conversation happens quite a bit - where you balance the alternatives and recognize where time and resources are best spent. My time is too valuable to waste for over three hours of travel and handlebar chewing. If I spend it wisely - I will be a much happier, and faster camper in what matters and that is 75-135 minutes of swimming, biking and running.

Great News After 23 Days of No Posts!

Since I finished my MBA MIS class this spring, family time has been a big investment. That is the thing I'm most proud of - besides surviving a weekend in Silver Dollar City, y'all.

I'd like to say that I'm more motivated than ever to ride, run, swim and race this summer, but it is seriously waning at this point. I still haven't signed up for Hy-Vee Triathlon or any of the local Copper Creek Triathlon.

Why?

1. Haven't run with any intensity since Friendly Sons 10K (39.12 PR).
2. MIS 534 had a final, final presentation, final paper and two papers due in the last week.
   
3. Swimsuits have been hanging in my office since March.
4. Work has been stacked.
   
5. Branson, MO is not built around fitness. It is a drive-by city. No bike or run allowed.
6. Malcolm still doesn't sleep.
   
7. Four bike rides, two flat tires.
8. Teaching 40 minutes a week of YMCA spin and pilates is good, right?
   
9. Grillin & drinkin' is protein and carbo-loading, right?
10. Desire just isn't there.

When the desire isn't there and life is stacking up on you - don't force the work. Spend the time on quality endeavors - family then everything else should fall in accordingly. Keep a mind to fitness, get a few sessions in when you can, eat right (most of the time), and enjoy life.

P.S. The Fujina still hasn't been re-cabled since I bought the parts over a month ago. Should have had Fry-guy do it. Ugh.

Choose Your Battles... Win the War...

Runners World outed my philosophy a few months ago. Pick races that no one does and you'll look and feel great. I learned this at the annual Blueberry Festival 5K in South Haven a few years ago, and took the philosophy to other local races like Race for the Egg, Dirty Duathlon, and the Des Moines Winter Games Snowshoe race. It may not be the prettiest philosophy... but at least you can run your own race and earn some props and schwag along the way.

After completing the trifecta for the Egg, I was harassed into doing a real race instead of "looking for races that no one else knows about." C'mon... I thought everyone snowshoed last winter!I ended my "mini-taper" per Tony Stewart with the Friendly Sons 10K in West Des Moines. After breakfast, cleanup, Mandy's run and play with the kiddos, I suited up and rode the Fujina Tri Machine down to 63rd & Grand to sign in. Said 'hi' to everyone, then rolled over to Mike & Jesse's to leave my rig and swap to race gear. I jogged over to the start to hear the announcer say '10-9-8-7-6-5-4-3-2-1!"

I queued right in with the top twenty through the first turn, passed mini-Melinda and shouldered up with Pat Riley. JJ Bailey was already down the road with X-man Louis DeWild. We covered the first mile in just over 5 minutes... er, 5.30... mebbe 6... because they had three markers out. Grrreat. Into the crosswind, I burned a match to go with the purple shirt dude, which was stupid.

I should have stayed back with Pat. He passed me going into the residential section off of E.P. True and left me for dead. At least Tony found me and got a good picture.

Turning into mile four, I accidentally ran off course, as I was summing up my courage and mental stamina to bear down for the last two miles. Unfortunately, breakfast had another opinion and was trying to make it's way back to the top.

Pulling through Vine, I was passed by Jesse, on her way to do taxes, who yelled I was in the top-10. On Grand, I made the deal that I'd hold constant through the final rollers and pick up at the top of the hill, sprinting downhill. Don Wells caught me at this point and made some unintelligible comment about youth, so I picked it up and left his old-man butt for dead.

I think I had a box of matches hiding in my shoes, because the Mizuno racing flats were on fire... still surprised to this day there were no blisters. I cut the line at 39.12, good for 12th.

I haven't run a road 10K since college, so this is a new PR by over three minutes, I guess. I'd have to look it up, but my 5K PR from South Haven, MI stands about 17.49. Some work to do to pick up the speed again, but this was still March...

Lessons on the day:
* 10K is longer than 5K... so run accordingly and burn the matches later. Build a fire the last mile.
Get to the damn starting line before the pistol is in the air. I was barely out of the porta-potty at South Haven before the gun went off last year.
* Stretch after the race and get some food and drink in the body. I think I waited too long for all of the above.
* Enjoy the mini-peak... which I did... time to get back to work, finish the MIS class, buckle down at work, then get some endurance and speed built up in April.

Apparently JJ didn't finish. Too bad.

In other news - Nick Frey (www.nfrey.blogspot.com) got a heckuva shout-out in this issue of VeloNews. He got props for his Sol Cycles brand in the online version a few weeks ago. I wonder if Iowa native Kevin Hankens had anything to do with that...

Choose How To Race: Stupid, Cocky or Smart?

There are three ways to race, stupid, cocky or smart. I'll offer my analysis of the Easter Lake "Race For The Egg" as an analysis.

Stupid: In 2006, I was just getting back into running and thought an early-season race in my old neighborhood would be fun. I didn't know the competition, nor did I really care, so I just set out to run my own race. I took off at the start at a good pace and ran behind the four-wheel Gator on the two miles on the road, then lead the race through half of the trails before getting passed by the eventual winner, then marathon-mom phenom Robin Freedman, and her husband Brian. I was able to stay with Brian through the finish and sprinted around him at the finale.

I didn't have any expectations with the race, so finishing so high was cool.

Outcome: Emu Egg, 2nd Place Overall

Cocky: 2007 was a little different, as I felt confident I could improve on the previous year... I mean cocky. We started off on the road again, Robin was on my shoulder and we entered the trails with a kid from East High. He took off up the trail and Robin went with him. I continued to run at my pace, but was passed with about two miles to go by another runner and couldn't keep the pace, or close the distance by the line.

I was lucky this time - I had some shape, but not enough to hit the goal I had set to win.

Outcome: Rhea Egg, 3rd Place Overall

Smart: I had no expectations this year. I was sick and off training the first week of March. Second week I was in L.A. at a conference, so got some mileage in, but ingested more smog than I had hoped to. Upon my return, I was nailed by a sinus infection and allergy reaction to the snow dissipating. Ugh. Luckily, my doctor said I could do as I felt... race if I wanted to, sleep if I needed to.

Having no expectations, I planned on running to work on pace - steady, then pick it up in the last two miles. At the last minute, I decided to make sure my gear was smart. I switched from my Pearl Izumi XC trainers to a new pair of Bowerman XC racing flats, removed my windpants and switched from wearing a wind vest to a baselayer and technical shirt. I'd be a little cold on the open road with the wind off of the frozen Easter Lake, but I'd be faster in the trails by losing a ton of weight from my feet in the soft, loamy soil.

Outcome: Ostrich Egg, 1st Place Overall

So, I guess per my previous post, that "March means nothing" is bunk. You never know when you may surprise yourself with a little bit of unplanned tapering.

March Means Nothing

When the winds of spring blow through Iowa, the athletes get super-excited to throw down in a big way. I've learned over the years that March means nothing. I'm still in the base period, getting into a few intervals, and generally enjoying the work.

Since I came down with the cold two weeks ago, I took a week of rest, recovered, hit a conference in LA. Luckily, I was able to get three days of quality running in on the fabled Sunset Boulevard on the UCLA campus and the multi-million dollar mansions in the hills.

With the renewed confidence and excitement to return home, I got nailed again with a sinus infection. The crud was back. This time antibiotics were necessary and I'm taking it easy this week. March means nothing.

So, being said, it looks like the Easter Lake Race for the Egg 5-miler this Saturday is a bust. I doubt I'd be able to defend my 2nd & 3rd place overall eggs from previous years. March means nothing.

Getting back in sync means focusing on solid runs, good rides, and returning to the pool. June is where it happens with the new Pleasant Hill triathlon and Hy-Vee. We'll see what the rest of the year holds - whether another half-Iron distance, an attempt at Boston '09, or qualify for XTERRA Natz again. Heck, maybe even KC Cx Natz '08.

Start the day right - get the head in place, fuel the body with the right foods, train, work, study and make it all happen. March means nothing.

Down with the Sickness...

Zicam has been my friend this week. We were introduced by Chris Carmichael and the CTS podcasts. Since last Saturday, I've been nuking my low-grade cold with the swabs every four hours. I was able to run an hour on Saturday, ride for 90 minutes on the Hy-Vee Triathlon course, but lost my voice after returning home.

I haven't trained since, catching up on reading, school, work and family time. It's all good - and the new Fuji Pro Cross showed up today, so better get it dialed before rolling later this weekend. Rad.

Top Seven Things to do When You're Sick.
7. Great excuse to go out for Mexican with lots of jalapenos...
6. Forsake all training because you just feel like crap.
5. WATER! WATER! WATER!
4. Bring on the Chicken Pho!
3. Sleep in and really enjoy that first cup of coffee in the morning while watching Tour de California reruns.
2. Graciously bow out of any impending social engagement...
1. Pray every day to get over it and get back in the saddle...

Why Ride Anything Else But a _________ Cross Bike?

I've been riding bikes since I was a wee bugger. Now, not that I'm much bigger, I've had the chance to sandbox with a ton of rigs on the road, trails and cyclocross. I've only had three bikes previously to race 'cross on - starting with a first-year Surly Cross Check, then an Airborne titanium Carpe Diem, lastly, former national champion Larssyn Staley's Hot Tubes.

The Surly was rad - ugly green with 9-speed Campagnolo parts. It looked great, shifted wonderful and was heavy as a bike made out of pewter, and rode like it, too. I wasn't too broken up to sell it to Fozy. Unfortunately, it was swiped from Fozy. RIP.

The Carpe Diem (a.k.a. Bok Choi) was a clear step up in the world. Once I used a green scotchbrite pad and a bit of WD-40 to get the shine on, the bike looked like a champ with Mavic Helium hoops, Dura Ace 9 and a Wound Up Carbon fork. This bike was made to ride and fast. Unfortunately, though, as all things bike - the relationship wasn't especially long term. I broke up with it last fall and ditched it via e-bay.

The Hot Tubes, well, wasn't meant to be. I didn't measure it right and realized this beaut of a 1x1 was two sizes too big for my small frame. Oops.

So, I've been without a rig for over three months now and been studying for the next generation of cross racer. Hmm... Trek... LeMond... Giant... Salsa... Surly... Ridley... BMC... Vanilla... TET Cycles... I just didn't know which one would sell me on the ride, frame, fork, and kit. I'm not especially discriminating, so really, anything that was reasonably light and had a good spec would be a winner.

The shot out of left field?

Yes... another Fujina...

... more to come

An Open Letter To Michael Ball and Rock Racing:

Dear Rock Racing et al,

Congratulations to Michael Ball's Rock & Republic PR machine. Their focused "PR" efforts on the world cycling community is burning up the web and every cycling-related website and publication is getting taken along for the ride. As we all know, December and January are the slowest times of the year for the sport after the rush of the fall shows and national and international cyclocross races. Ball obviously had this pointed out to him and the PR machine is looking for every avenue to get press and drive up product sales through this season.

It is obvious that Ball doesn't have any knowledge of the sport or long-term vision. From realizing outspoken characters like John Wordin (Mercury/Viatel) may push the sport forward in leaps and bounds, they ultimately implode. Just last year, Toyota United's Sean Tucker deep-sixed his United bicycle program in favor of a relationship with Fuji. Scott Montgomery was and still is a great resource and sponsor from grass-roots to professional at Cannondale, now Scott. Steve Hed is a well-respected individual within the endurance sport community and a long-time supporter of our local athletes and events. It was unfortunate to see him smeared by an unfortunate relationship with Ball.

Aside of all of the egos, it has been fun to read, so bring on the popcorn and let the Ball continue to roll. Let's just hope there is something left of the sport after the wrecking Ball is over.

G-Marco
www.cyclingupdate.com

Spinning round and round...

Getting tired of the base-level riding indoors so far, so after reading an article in some metro-men's mag yesterday, I decided to break up today's workout with 5x30s spin-ups to max with 30s rest in between. Wasn't too bad to watch the heart rate climb and the level of exertion skyrocket.

Recovery at a minimum like that wasn't exactly fun, but it was something to break the monotony. Can't wait until March-April to really open up the legs and cardio with some LT and threshold intervals.

Otherwise, continued the grinder on the old LeMond Fitness RevMasters - not too bad of a bike. We've had them for over three years at the downtown Des Moines YMCA and they're still riding strong.

Nutrition is up & down at this time of the year still. There is no rhythm yet, but trying to keep healthy as best possible. Yogurt with PRC Ana's homemade granola and a banana this morning, lasagne and ciabatta for lunch, meat, bean and cheese burritos for dinner. Can always do better, but am not gaining or losing sleep over it.

Interesting bit on NPR yesterday about dieting, etc. They had a cyclist on who is 6' tall and wanted to get down to 135 for race weight. Apparently he got pretty close to it and his power and speed skyrocketed... but his overall health plummeted because he wasn't putting in the necessary calories to stay healthy. Choose wisely. Health first.

Des Moines Winter Games Part Deux...

Man... the DM Winter Games really should have been this weekend. The snow is back, the wicked north wind returned, and the snowshoeing is epic. I pinged Petey & Pig on Friday night to see when we could hit the powder. Both picked up snowshoes recently and Petey got some good shoeing in at Denman's the other day.

After last weekend's 5k race at the Waveland Golf Course, I really wanted to get back over there and spend some time working the hills. Layering was key, as it was nearly 50 in the sun - with melting snow - but a 30+ mph frigid wind from the north cleaned up the tracks immediately. Helly Hansen long underwear with fleece vest made up the base. My Patagonia jacket, Columbia snowpants, Sorel Pack Boots, Pearl Izumi Lobster mitts and a fleece hat topped it off. This set-up was perfect - even opened up the pit zips after I had warmed up. I realized that my poles are actually a little taller than downhill poles - I thought they should be about XC-ski height, but I guess whatever works.

Headed south from the parking lot over the hills and into the trees next to I-235. Worked the rolling hills back up 56th to University where I took the most insane hill up and nearly cracked. At that point, I stopped, took a drink and switched over from my Competitor's podcast featuring Edmund "Ned" Overend from Specialized to some REM, Black Eyed Peas, Beck, Beastie Boys, Ben Harper and more. I needed the push to track backwards and close out an hour of stomping.

The Oakley Monster Dawgs were perfect to keep my eyes out of the wind in the northward stomp - luckily, I could adjust the tension of the jacket hood to have more peripheral vision and allow the steam to dissipate!

All in all - a great day to stomp and I'm sore as heck this morning as I warm up with a cup of espresso. Dad, Mandy & I are heading out to Denmans later today - sure to bundle up with a FOUR DEGREE forecast.

Maddie wants stovetop oatmeal in a bit... better get on it.

Let it snow... just take the training inside.

Silly me, I left my scarf and hat in the car this morning, so I had to brave the elements to teach the noon spin class at the downtown YMCA today.

Luckily, it wasn't like the deep-freeze of last week, where the 30+ mph winds sweeping over the ice of the Des Moines and Raccoon rivers made my teeth ache from the cold.

Today's class had nine queue up for the workout - yet another endurance test. The meat of the workout was two ten-minute climbs. In the saddle... out of the saddle... hovering over the saddle... slow grind... quick step... all over the place. At least we had a little Ben Folds, Tom Petty and Stray Cats to keep the motivation coming.

Motivation is huge this time of year - it is easy to skip workouts and put off the work to later. The base of endurance from this time of year is irreplaceable, and gives motivation for bigger and better work through the season. Also, the attention paid to health, diet and stress helps lay the foundation for peace of mind while others are sniffling and sneezing.

Keep up the good work. It will pay off shortly.

Q: How do you know if there is enough snow for a snowshoe race?

A: When more than two people show up for it.



The First Annual Des Moines Winter Games was cursed by good weather last weekend. Apparently people called to see if the snowshoe race was on or off due to lack of snow. Well, they had it, but picked out the wrong course to race on.

I'm lucky - I have Mandy's cheap kicks to race on, but if I splurged on a pair of titanium Red Feathers, I'd be pissed. 85% of the course was on either golf cart path or grass.

Alas, the promoters were kind enough to put on the event, and plan for another in 2009. Here is my top to-do list from a promoter, to a promoter.

10. See that the media promoter www.DMCityview.com shows up for pictures, not the www.DesMoinesRegister.com. Ha!
9. Promote that snowshoes would be loaned out on the race day. Boxes of snowshoes... wow, that is a gift!
8. Have a specific notice on www.FitnessSports.com. Steve Bobenhouse runs a great shop and a rich website - put it up for the tons of traffic he has.
7. Email blast to local running groups for promotion. SCRC, DSMTri, etc would help promote.
6. Mark the course a little tighter - I got lost easily.
5. When in doubt, choose a more difficult snow/ice course over an easy grass/pavement course.
4. Thanks for the water! I was happy to see water on the course. Wow, I was thirsty!
3. GET EXCITED! Sell the event to the public through websites, blogs, etc. The race was 2-3 pages deep on the event website.
2. Many thanks for putting on the event. Despite this feedback - the event was a success. The first one is always the hardest - whether two or two hundred people.
1. Run the actual race in the snow. From University, there was a great expanse of shaded areas with substantial snow cover that would have been great for racing. On the second lap, I actually cut the course long to stay in the snow.

Now, back to training and the drawing board.

Training for the '08 season yet? Consider your morning nutrition ritual.

Start your day off right. You have the opportunity to kick-start your metabolism with a quick and healthy meal in the morning. Start with oatmeal.

Oatmeal really is the breakfast of champions. You start with carbs and fiber, add some dried fruits, chopped nuts, ground flaxseed for omega oils, a little honey or real maple syrup, and you're ready to roll.

This stuff sticks to your ribs, as your mom used to say, and guarantees a strong nutritional base for the day.

G-Marco's Super Oatmeal recipe:
1/2 cup organic oats
1 tb Oatmeal of Alford
1 tb ground flaxseed
1 tb honey
pinch of salt
1 cup water

Microwave for 3 minutes, add a handful of cran-raisins and almonds and 'wave it for 2 more minutes. Add skim milk, plain yogurt ~ or full-fat greek yogurt for a little extra flavor.

For the real treat... substitute Nutella, brown sugar or real maple syrup for honey. You can switch dried fruits for in-season berries. Michigan blueberries in July-August are rad.