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.

If you're training for cyclocross (or any other endurance sport), you need two things.

1. A good beer. I recommend Court Avenue Brewery's Honest Lawyer India Pale Ale. Mike the brewmaster knows his stuff on this one.
2. Damn fine pizza. I heartily recommend Orlando's on Park Orlando's Special. Nothing like home-made thin crust, fresh sauce and tasty meaty toppings. They deliver.

Give the big O a call
Orlando's On Park Pizza & Pasta - 4337 Park Ave Des Moines, Iowa - 515-244-3637

You know we'll be serving up each of these local favorites at the www.All9Yards.com Waterworks Park Ominum presented by www.CyclingUpdate.com this spring.