MUST SEE

Shield your eyes: kunny sing

Whirl-wind of a two weeks

Approaching Fifty: Riding underway

Old Fat-@$$ Racing Team??

Epic Bike Weekend

INFO ON TALLADEGA SCENIC DRIVE

Info on the Talladega Scenic Drive.

MT CHEAHA 50K

Just in case riding Mt. Cheaha on a bike isn't challenging enough. Check out this blog on the Mt Cheaha 50k

DATE CHANGE FOR CHEAHA CHALLENGE

The dates for the Cheaha Challenge and Sunny King Criterium are changing for 2010. The Sunny King Criterium will be on Saturday, April 17. The Cheaha Challenge will be on Sunday, April 18.

There is also a race planned for April 18. It will start in Piedmont before the Cheaha Challenge Century. From what I can gather, you will start with your category and race to the tower on the top of Mt. Cheaha. At the 4th rest stop, you will turn right and continue to the highest point in Alabama. From there, you can choose to complete the century, ride back to Piedmont, or ride to the bottom of Mt. Cheaha for a bus ride back to Piedmont.

RACE TO THE TOP OF ALABAMA

I am hearing rumors that there will be a road race next year in conjunction with the Cheaha Challenge. It will be approximately 72k, starting in Piedmont and ending at the highest point in Alabama. When you get to rest stop number 4 on top of Cheaha, you will turn right and race to the tower. As you know, the first 37k will be fairly calm before the climbing begins. There could be a break at the entrance to the park, but I doubt it. Not one that will survive, anyway. I would think the first real chance for a lasting break will come at Horseblock. The toughest climb is the one after Horseblock - also known as Oh Shift! It will be interesting riding Horseblock and Oh Shift without worrying about saving energy for the next 60 miles. The old gas tank can run out pretty fast on such steep climbs, though. I may need to plan on going a little faster than my usual speed of just fast enough to stay upright.

I plan on taking a podium spot in the Cat 6 race. This is the new category for people that probably should give away their bike.

Check this out!

You have to see this.

See you next year...

I hope everyone had a great ride.

Sunny King Criterium

Don't forget the Sunny King Criterium races on Saturday, May 2. There is something for the whole family. Check out the Noble Street Festival website. Caution: turn your speakers down or off if you are at work.

The women's field includes Tina Pic. Tina looks to defend her title at this year's Sunny King Criterium and make it 3 out of the last 4 years. Don't bet against her. The men's field is stacked as well. I love the name OUCH, by the way.

You can see all the registered racers for Saturday's races here.

There is a time for everything

This is really your last week to train for Cheaha. Next week (and maybe even this week) should be all about the taper if you want to improve your performance for the Cheaha Challenge. Next week, I will probalbly do some short, but really intense, intervals during a couple of my workouts. These intervals will probably be 5 x 90 seconds.

Other than that, you can find me on the couch. NOT. What is it about a man relaxing on a couch that really ticks a woman off. Maybe I will go to the basement and clean my bike instead.

Let's hope the weather is this nice on May 3rd. By the way, I was really hurting when I took this shot.

The rollers between Adams Gap and Mt. Cheaha. Steeper than it looks.

Survival Mode

Have you ever switched to survival mode during a century ride? I have. It seems like I do on almost every one. 100 miles is still a long ride.

The great thing about Cheaha is that it is a true measure of your fitness. It doesn't lie. No, you can't fake it. What is it about the back side of Horseblock? By the way, there are tougher climbs. Horseblock gets you when your tank is running low.

Even if you are in the best shape of your life, it hurts. I have heard Greg Lemond say that it hurts just as much; you are just going a little faster.

I rode Cheaha today. The same 59 mile ride I did last April and this January. Cheaha ate my lunch today. I guess you can't just go out there and have a good time without training. Shame on me.

My wife tells me I shouldn't be so concerned with my Cheaha Challenge time. She says the goal for an old fart like me should be just staying in shape. I kind of like that slant after my ride today, but I need a reason to train. That reason for me is Cheaha.

Just completing the Cheaha Challenge is a victory. If you get part of the way through and realize you need to switch to survival mode, slow down and enjoy the ride. Take a little longer at the rest stops, and thank the volunteers for being there.

Can you fake it on the Cheaha Challenge?

Follow Chris Carmichael's advice on faking it. I am going to try faking it, but it will probably just end up feeling more like a reality check.

Go ride the hills of the Cheaha Challenge in the next week or two if you can. The toughest part is about 58 miles starting and ending at the intersection of Hwys 9 and 78. If you are like me, you forget how tough the hills are.

By the way, I was not an English major. I just read the polls again. I would correct the error that I know I made (there are probably others I don't have a clue about), but you can't change a poll after someone has voted.

Performance Enhancing Surgery!!

I don't have the "my shoulders are too broad" issue that Lance has, but I think I can also benefit from performance enhancing surgery! (see the special April Fools report on cyclingnews.com) I am thinking of having nose and ear reduction surgery. Not just because they look funny in their current state, but I have to think about the weight savings and the gains in aerodynamics. I am sure I can easily shave a few grams and reduce the amount of air my ears and nose catch. I think this will cut 3.5 minutes off my Cheaha Challenge time!

I often wonder; do I have a big nose, or just a small face?

WOODLAND-CALHOUN CENTURY CHALLENGE HAS BEEN CANCELLED

***IMPORTANT ANNOUNCEMENT***

Due to the inclement weather pending for Saturday, March 28, 2009, the Woodland-Calhoun Century Bike Ride Challenge has been postponed until September 19, 2009. New forms will be mailed out mid-July for September ride; those of you that have already registered will be contacted by phone regarding your current registration.

We are sorry for the inconvenience, but we have to consider the safety of all riders and staff involved with this event. Thank you for your patience and understanding.

Anniston Parks & Recreation Staff

FIT Chick Strength Workout

Why does everyone want us to do stuff other than ride our bikes? Cross-training stinks. However, if you like doing boring workouts just for the sake of getting a little stronger, this one might help. Enjoy!!!

Woodland Calhoun Century Challenge

March 28, 2009. Don't let the weatherman scare you off. You need the miles.


Woodland-Calhoun brochure

Frankie Andreu

Frankie Andreu will ride the Cheaha Challenge again this year. He rode it in 4:47 last year, finishing with a group of 5 others that rode 102 and 4 that rode 88. Nice ride.

Frankie will be at the free dinner Friday night hosted by the Animal Medical Center. He will also call the Sunny King Criterium races on Saturday.

2009 Woodland-Calhoun Century Map

I was told that there was a new climb added to this year's Woody. The route changes after you cross back over Hwy 9 at mile 80 something. Bains Gap is waiting for you at that point. Below is a link to the route on mapmyride.com. You can view the profile by checking the box on the top right-hand side of the map. I think the grade is calculated for each mile, so don't be fooled. I have never ridden Bain's Gap, but I am told you may be weaving back and forth to get up the hill. Also, around mile 58-60, there is a climb that hits 15%. The brochure mentions these two climbs. You can take the link in a previous post to see the brochure.

http://www.mapmyride.com/ride/united-states/al/anniston/416530374321

Noble Street Festival and Cheaha Challenge video

This is the official video of the Noble Street Festival and Cheaha Challenge.

The Cheaha Challenge helmet cam

Here is a helmet cam video of the Cheaha Challenge. Helmet cam video.

Battle of the Sweet Tea

Check out this video. Red Diamond is a sponsor of the Red Diamond Restaurant Tour and the Cheaha Challenge. Battle of the Sweet Tea.

Snow bicycle art.

First, I am not a professional artist. It snowed much more after I made this little work of art. As you can see, I didn't actually venture into to snow. I only went as far as I could reach. My non-cyclist wife was not impressed.

Bulletproof tires

I want tires that will not flat on me during the Cheaha Challenge. I have had really good luck with Continental Ultra Gatorskins, but I am always looking for something better.

Is power better than heart rate?

Check out this article at Bicycling Magazine. Power may not be better than heart rate after all.

Get ready now.

Time to start adding some tough workouts to get ready for Cheaha. Here are a few that I do:

1. Warm up well. Do 4 climbs on a 6-8 minute hill (4-6% grade) in heart rate 4-5a zones. Alternate between harder gear (50 rpm) for 30 seconds and a slightly easier gear (70 rpm) for 60 seconds. Recover on the descent and go again.

2. Warm up well. On a 6-8% hill, do 5 x 90 second intervals. Stay seated the first 60 seconds and stand for the last 30 seconds. Attain heart rate zone 5c (max it out, baby) by the top. Recover for 3 minutes and go again. After the 5 intervals, ride in zones 4-5a for 20 minutes on a rolling course. This is a tough workout!

3. Warm up well. Do 5 x 30 second sprints up a 6-8% hill out of the saddle. These should be all out efforts at 90+ rpm. 3 minute recovery between each. Do 3 sets of these (total of 15) with 5 minutes between sets. The remainder of the ride should be easy.

My max heart rate is 185. My zone 4 is 159-169, zone 5a is 170-173, 5b is 174-179 and 5c is 180+. If you don't pay attention to heart rate, the above workouts are pretty much maximum efforts.

Please understand that these are my workouts. If you do these, it is at your own risk. My lawyers want me to point out that you should check with your doctor before trying these workouts to make sure it is safe for you to push yourself so hard. Please don't do these if you don't already have a good base. Use your noggin!

Don't let your ego get in the way

I went for a reconnaissance ride of Cheaha back in January. I started at the gas station at the intersection of Hwy 9 and Hwy 78. I rode down Hwy 9 towards Piedmont a couple of miles, then I turned around and headed for the hills. I rode all the way to Adams Gap and back to the gas station. I rode 59.66 miles. I did the same ride in April of last year. I like to mentally prepare myself for the torture that is Mt. Cheaha.

I was 5 minutes slower than last April. Why? I have been training all year - but I haven't been doing anaerobic workouts or hill repeats during the winter. I have been mainly doing base and zone 3 workouts. Well, I have started the tough workouts. I almost enjoy them, but mainly when I am done doing them. They are tough. The thought of the Cheaha Challenge gets me through them.

I also tried to do change my gearing. My ego was telling me I should be strong enough for a standard crank and 12-25 cassette. Wrong. I am going to ride my 12-27 cassette. I just can't spin up those darn hills using 39/25 gearing.

POLLS

Check back for new polls. Post a comment with any suggested polls. Now, quit surfing the web and go ride your bike!!

Introducing the Cheaha Challenge blog

This is a new blog for the Cheaha Challenge. Post a comment if you have suggestions. Don't forget the Friday night free dinner at the Animal Medical Center. Frankie Andreu and some of the pros that will be riding in the Sunny King Criterium will be there. The Noble Street Festival is great fun for the entire family. Plan on eating lunch and dinner at the festival. There will be 12 restaurants there with great food as part of the Red Diamond Restaurant Tour. And of course, Sunday is the Cheaha Challenge. I hope you have already begun training...
www.noblestreetfestival.com
www.cheahachallenge.com