I just want to add my thanks to everyone who came out to ride saturday. The ride turned out better than i could have hoped for, and i hope everyone had a good time. Any comments or suggestions for improvement are welcome, just leave a comment here. I especially want to thank Drew and Lindsey and Cate for all their help with planning routes, food, etc. Also, thanks to Meg, Lindsey, and Cate for driving/taking pictures. Stay tuned for more events through the fall.
Spencer
Sunday, August 24, 2008
Saturday, August 23, 2008
Century photos
Thanks to everyone who came today - you all made it a lot of fun! Here are a few of the better pictures. If anyone wants the whole set of pictures, let me know and I'll put them on a CD or something.
Century Success
A big thank you to everyone that came out on the century. I think that I can honestly say that it was a smash hit. We had 15 cyclists out for the ride, which is by far our largest group to date. We had a little of everything: 1Ls, 2Ls, 3Ls and even spouses. A special thanks goes out to Spencer for putting in lots of time planning this to Lindsey for taking photos and to Cate and Megan for alternating as support crew. For those unnamed people like Adam and Amy Pomeroy that didn't come, we missed you. I think that the highlight of the day had to have been the 3-4 flats that we had during the ride. Congrats and thanks for helping us kick off the season right!
Friday, August 22, 2008
A New Blogger!
We would like to extend a very special welcome to our new blogger, Lindsay! Now we have proof that Spencer and I aren't the only two that read this.
Thursday, August 14, 2008
Century Rules
There is one important rule that you all need to be aware of. The Honor Code will be STRICTLY enforced. Spencer and I will be checking everyone (ladies included) to make sure that they have shaved their beards and have neatly trimmed their sideburns and mustaches. Period.
Kidding.
Kidding.
Additional Century Advice
One quick note on Spencer's last post and then onto my advice: vaseline can "suffocate" your skin a bit. You won't be using too much, so you shouldn't run into problems, but you should give it a test ride prior to the century because being out there for 60 (even less) can suck if you haven't tested it out yet. Either way, regardless of what you wear, you should consider some type of lube.
Now, first thing's first. If you're riding as long as we'll be (well over 3 hours) you're going to need to take in a bit of nutrition while on the ride. There are a few options for nutrition. We'll be providi
ng sports drink mixes on the ride. I believe there will be accelerade, gatorade and heed at our refuel stations. You're probably going to want to bring a second bottle if possible on your frame. If you only have one waterbottle cage, get over yourself and purchase an extra cage. If you just can't defeat your inner-Scrooge, get in touch with Spencer or me as we have additional cages (I didn't defeat the inner-Scrooge, I've just been cycling for way too long to not have accumulated a few additional cages). As far as food is concerned, if you're going 60, you should be fine with water/a sports drink and a few gels on the ride. Remember, even the best athletes in the world, operating at a high level for hours on end can only absorb roughly 220-250 calories per hour. Most sports gels (Gu, Hammer, etc...) come in 90-110 pack servings. These are great. I normally prefer water on the bike to wash the gels down, but you can also do a hybrid sports drink/gel combination or just strictly sports drinks. Either way, being on the bike 
that long will probably make you want something more substantial than a flavored drink. You can purchase gels in pretty much any sports store. If you want a real selection, visit Wasatch Running or SBR (both in Orem) where they have pretty much every type of gel imaginable. Personally, I prefer Hammer Nutrition products, but Gu Roctane is apparently the best stuff on the market. It's a bit pricey, but one gel has 250 calories in it, thus reducing the amount of gels you need to carry.
As far
as pre-race meals, it's important to keep in mind that the real purpose behind food is to provide our body with essential nutrients (think Nacho Libre) and glycogen for our muscles. Carbs are converted to glycogen, which is the fuel for our muscles. This is where the idea of carbo-loading came in (think Michael Scott pre The Office 5k run). However, it is mistaken to think that going to Olive Garden the night before and slamming a huge plate of spaghetti is going to solve your problems. Carbs are processed with the assistance of our dear friend Mr. Protein. Ergo, you need to make certain that you're ingesting more clean protein than you probably do each day (come on people, I'm a student as well, I'm aware of how poorly we sometimes eat). Clean sources of protein are eggs (most of the protein is in the egg whites (most of the cholesterol and dietary fats are in the yolk, but so are most of the other good nutrients), tuna, cottage cheese, fish and poultry. So, pay attention to your diet for at least a few days pre-Century in order to fill up those muscles with glycogen so that you're ready to rock.
All of this information is pretty useful (Shameless self-promotion alert!), but a 60 mile ride can be very doable regardless of your conditioning if you have been on your bike for a few rides. So, why all of the information? You're going to hurt after this ride, but paying attention to your nutrition will help you recover a lot quicker and consequently hurt a heck of a lot less. Should you be as stupid as I may be and try to complete the 100 mile century (who hasn't been on a bike at all like me?), this information is essential. If you don't believe me, ask Spencer. He and I completed a century the day before orientation last year, but we literally almost died in the process because of incredibly terrible nutrition (much worse than we're going to allow for this year).
Nutrition
Now, first thing's first. If you're riding as long as we'll be (well over 3 hours) you're going to need to take in a bit of nutrition while on the ride. There are a few options for nutrition. We'll be providi
ng sports drink mixes on the ride. I believe there will be accelerade, gatorade and heed at our refuel stations. You're probably going to want to bring a second bottle if possible on your frame. If you only have one waterbottle cage, get over yourself and purchase an extra cage. If you just can't defeat your inner-Scrooge, get in touch with Spencer or me as we have additional cages (I didn't defeat the inner-Scrooge, I've just been cycling for way too long to not have accumulated a few additional cages). As far as food is concerned, if you're going 60, you should be fine with water/a sports drink and a few gels on the ride. Remember, even the best athletes in the world, operating at a high level for hours on end can only absorb roughly 220-250 calories per hour. Most sports gels (Gu, Hammer, etc...) come in 90-110 pack servings. These are great. I normally prefer water on the bike to wash the gels down, but you can also do a hybrid sports drink/gel combination or just strictly sports drinks. Either way, being on the bike 
that long will probably make you want something more substantial than a flavored drink. You can purchase gels in pretty much any sports store. If you want a real selection, visit Wasatch Running or SBR (both in Orem) where they have pretty much every type of gel imaginable. Personally, I prefer Hammer Nutrition products, but Gu Roctane is apparently the best stuff on the market. It's a bit pricey, but one gel has 250 calories in it, thus reducing the amount of gels you need to carry.As far
as pre-race meals, it's important to keep in mind that the real purpose behind food is to provide our body with essential nutrients (think Nacho Libre) and glycogen for our muscles. Carbs are converted to glycogen, which is the fuel for our muscles. This is where the idea of carbo-loading came in (think Michael Scott pre The Office 5k run). However, it is mistaken to think that going to Olive Garden the night before and slamming a huge plate of spaghetti is going to solve your problems. Carbs are processed with the assistance of our dear friend Mr. Protein. Ergo, you need to make certain that you're ingesting more clean protein than you probably do each day (come on people, I'm a student as well, I'm aware of how poorly we sometimes eat). Clean sources of protein are eggs (most of the protein is in the egg whites (most of the cholesterol and dietary fats are in the yolk, but so are most of the other good nutrients), tuna, cottage cheese, fish and poultry. So, pay attention to your diet for at least a few days pre-Century in order to fill up those muscles with glycogen so that you're ready to rock.All of this information is pretty useful (Shameless self-promotion alert!), but a 60 mile ride can be very doable regardless of your conditioning if you have been on your bike for a few rides. So, why all of the information? You're going to hurt after this ride, but paying attention to your nutrition will help you recover a lot quicker and consequently hurt a heck of a lot less. Should you be as stupid as I may be and try to complete the 100 mile century (who hasn't been on a bike at all like me?), this information is essential. If you don't believe me, ask Spencer. He and I completed a century the day before orientation last year, but we literally almost died in the process because of incredibly terrible nutrition (much worse than we're going to allow for this year).
Rest
This is kind of a no-brainer, so I'm not going to worry about the science behind this. Deal with it. Get plenty of sleep for the few nights prior to this ride. Your sleep two nights before the ride is more important than any other night. So, Thursday night needs to be a good night of sleep.
As far as rest during the ride (yes DURING), that is the purpose of the paceline that Spencer wrote about in his last post. Spencer is a bit more timid in a paceline (no, I'm not taking a shot.
He would agree with that) on his bike than I am, so where he likes to ride within a bike length, I like to ride within 1-2 feet of the bike in front of me because the draft is slightly better, and it's harder to break up the paceline like that, although this is a no drop ride. We will have moments where we ride in a peloton (giant blob, see the beautiful photo over there ----->) and moments where we ride paceline. If you start sucking wind, you may feel free to hop on someone's wheel and "suck" off of them for as long as you like. We will all probably have moments of needing a quick break, so don't ever worry about looking like a wimp if you have to do it.
As far as rest during the ride (yes DURING), that is the purpose of the paceline that Spencer wrote about in his last post. Spencer is a bit more timid in a paceline (no, I'm not taking a shot.
He would agree with that) on his bike than I am, so where he likes to ride within a bike length, I like to ride within 1-2 feet of the bike in front of me because the draft is slightly better, and it's harder to break up the paceline like that, although this is a no drop ride. We will have moments where we ride in a peloton (giant blob, see the beautiful photo over there ----->) and moments where we ride paceline. If you start sucking wind, you may feel free to hop on someone's wheel and "suck" off of them for as long as you like. We will all probably have moments of needing a quick break, so don't ever worry about looking like a wimp if you have to do it.Recovery
One of the first things that I like to do after long workouts/events is hop into an ice bath. If you don't have a $20000 cold whirlpool in your apartment (I can't imagine an apartment that doesn't hav
e one now-a-days), then you can always create one on your own by filling your tub with freezing water and even purchasing a few bags of ice from your friendly neighborhood gas station (filling/petrol station for all of you Brits). Hop in there for 15-20 minutes (this is on the high side, but that's because you have just ridden for over 3 hours), and let your legs bask in the glory of an ice bath. I personally prefer wearing a long sleeve t-shirt rolled up so as not to get wet because it actually does help keep you warm so that you can tolerate the water.
You will also want to drink plenty of water, way more than you think you should (you should be peeing clear people. Yeah, that's another intimate post huh?).
Naturally, a bit of stretching is good for you, as is walking around a bit a few hours after the ride and then doing the same the very next day just to get your muscles moving around a bit.
One importantisimo caveat: after going so long, your body is weak (duh?). That means every part of your body, immune system included. So, you will want to exercise caution in going out and partying with people that evening. It's not taboo, just make sure that you don't hang too close to someone with a cold or you may catch it.
That's a lot of posting and worrying on my behalf. Understand that 60 miles is very doable. Spencer and I are just attempting to make this ride as enjoyable for everyone as possible. After our experience with our own two man, unsupported century last year, which was a lot of fun but also quite dangerous because of our lack of planning, we want to make this a very well-supported, fun ride for everyone.
Oh, and I don't care if I have made spelling or grammatical mistakes. This post is too freaking long to revise.
e one now-a-days), then you can always create one on your own by filling your tub with freezing water and even purchasing a few bags of ice from your friendly neighborhood gas station (filling/petrol station for all of you Brits). Hop in there for 15-20 minutes (this is on the high side, but that's because you have just ridden for over 3 hours), and let your legs bask in the glory of an ice bath. I personally prefer wearing a long sleeve t-shirt rolled up so as not to get wet because it actually does help keep you warm so that you can tolerate the water.You will also want to drink plenty of water, way more than you think you should (you should be peeing clear people. Yeah, that's another intimate post huh?).
Naturally, a bit of stretching is good for you, as is walking around a bit a few hours after the ride and then doing the same the very next day just to get your muscles moving around a bit.
One importantisimo caveat: after going so long, your body is weak (duh?). That means every part of your body, immune system included. So, you will want to exercise caution in going out and partying with people that evening. It's not taboo, just make sure that you don't hang too close to someone with a cold or you may catch it.
That's a lot of posting and worrying on my behalf. Understand that 60 miles is very doable. Spencer and I are just attempting to make this ride as enjoyable for everyone as possible. After our experience with our own two man, unsupported century last year, which was a lot of fun but also quite dangerous because of our lack of planning, we want to make this a very well-supported, fun ride for everyone.
Oh, and I don't care if I have made spelling or grammatical mistakes. This post is too freaking long to revise.
Monday, August 11, 2008
Century prep advice
So Saturday a few of us went out and rode part of the metric route. It was really nice, and i think it will provide everyone with a safe, fun experience. The route is beautiful, and there is a long downhill stretch from Spanish Fork to Salem on a nice farm road. There is one climb from Springville to Mapleton that is a pain, and some wind from there to the mouth of Spanish Fork Canyon, but it's smooth sailing from there. During the 45 miles saturday, i began thinking about a couple of things i should pass along to make your ride safer and more enjoyable. here they are.
1) Group riding dynamics. Groups usually will ride in a "paceline" meaning that for a lot of the ride, everyone will ride single file and close to each other to get the benefits of drafting. If you have limited experience with this, it can seem scary, but is not too hard. The idea is to get within a bike length of the person in front of you, and not run into them. It helps to keep your eyes up-- not at their tire-- so you can see what is coming up in the road. When you get to the front, ride there for a minute or so (take your "pull") and then check to make sure cars aren't coming, pull to the left, and drift back to the end of the line. It's not too hard, and will make a long ride easier and keep the pace a bit higher.
2) Road safety. You are responsible to not get hit by a car or run your bike off the road. Please be cautious and aware at all times. The course is open to traffic, and there are some sections where we could ride in a bit of traffic. Just be careful.
3) Shorts comfort. A couple of things about cycling shorts, for those of you who are new to the spandex mafia. First, although it might feel weird to have only a thin layer of spandex between you and the world, you should not wear anything under your shorts. Underwear of any kind rubs and chafes-- a bad thing when you are on your bike for 60 miles. Take care of yourself, and trust me on this one. Also, shorts are more comfortable with some sort of lubricant on the chamois (the pad). Bike shops sell chamois cream, i use bodyglide (you find that at running shops-- it looks like a stick of deodorant), and some people even use a bit of Vaseline, or something like that. It might feel a little slimy at first, but ten miles in you'll thank yourself. Sorry to get intimate on the blog. I just thought it would be a good forum to keep you feeling good on the ride.
Good luck in your final prep-- if you're doing any. We hope to see you out there two saturdays from now. It will be a lot of fun.
Spencer
1) Group riding dynamics. Groups usually will ride in a "paceline" meaning that for a lot of the ride, everyone will ride single file and close to each other to get the benefits of drafting. If you have limited experience with this, it can seem scary, but is not too hard. The idea is to get within a bike length of the person in front of you, and not run into them. It helps to keep your eyes up-- not at their tire-- so you can see what is coming up in the road. When you get to the front, ride there for a minute or so (take your "pull") and then check to make sure cars aren't coming, pull to the left, and drift back to the end of the line. It's not too hard, and will make a long ride easier and keep the pace a bit higher.
2) Road safety. You are responsible to not get hit by a car or run your bike off the road. Please be cautious and aware at all times. The course is open to traffic, and there are some sections where we could ride in a bit of traffic. Just be careful.
3) Shorts comfort. A couple of things about cycling shorts, for those of you who are new to the spandex mafia. First, although it might feel weird to have only a thin layer of spandex between you and the world, you should not wear anything under your shorts. Underwear of any kind rubs and chafes-- a bad thing when you are on your bike for 60 miles. Take care of yourself, and trust me on this one. Also, shorts are more comfortable with some sort of lubricant on the chamois (the pad). Bike shops sell chamois cream, i use bodyglide (you find that at running shops-- it looks like a stick of deodorant), and some people even use a bit of Vaseline, or something like that. It might feel a little slimy at first, but ten miles in you'll thank yourself. Sorry to get intimate on the blog. I just thought it would be a good forum to keep you feeling good on the ride.
Good luck in your final prep-- if you're doing any. We hope to see you out there two saturdays from now. It will be a lot of fun.
Spencer
Tuesday, August 5, 2008
Two more things
I guess i should mention that you should give me (Spencer) your five bucks. I'll keep track of who has paid up. Second, Feel free to invite friends. We love more people.
Monday, August 4, 2008
Pre-century mechanical and fit help
Just one more thing. If any of you need some work on your bike before the ride, i would be happy to help. Just email me-- spenbro@byulaw.net-- and we can get together. You want your bike in good condition for such a long ride, and also want it to fit right. Here are some things to think about:
Clean and lube: you want your drivetrain to be clean, and need to have your chain and other moving parts lubed with a bike specific lube. your frame and wheels should also be clean.
Shifting: You don't want your chain rubbing, skipping gears, or making funny noises. You want your shifts to be crisp and accurate.
Tires: don't want excessive wear.
Breaks: you want them to work, duh. If you can't stop fairly quick, or if your pads look worn, it might be time to replace them. Other adjustments are simple.
Wheels: Spin your wheels and make sure they are true. If they are wobbling, lets straighten them out before the ride.
Fit: This one is key. If you have any pain or discomfort on moderately long rides in your knees, neck, or back, or anywhere really, you might need to adjust the fit of your bike. I can help you with that as well. Just email me.
Hope you all can come on the ride. Again, if you need any help just let me know.
Spencer
Clean and lube: you want your drivetrain to be clean, and need to have your chain and other moving parts lubed with a bike specific lube. your frame and wheels should also be clean.
Shifting: You don't want your chain rubbing, skipping gears, or making funny noises. You want your shifts to be crisp and accurate.
Tires: don't want excessive wear.
Breaks: you want them to work, duh. If you can't stop fairly quick, or if your pads look worn, it might be time to replace them. Other adjustments are simple.
Wheels: Spin your wheels and make sure they are true. If they are wobbling, lets straighten them out before the ride.
Fit: This one is key. If you have any pain or discomfort on moderately long rides in your knees, neck, or back, or anywhere really, you might need to adjust the fit of your bike. I can help you with that as well. Just email me.
Hope you all can come on the ride. Again, if you need any help just let me know.
Spencer
The First Annual Legal Spin Century
So the time is now. Less than a month before the metric century. The ride, for those who haven't heard, is on August 23 at 7:00 A.M. All members of legal spin are invited, and encouraged to bring spouses, friends, and anyone else interested. Members are expected to pay dues before the ride ($5), and we ask that any others please chip in as well to provide for food, spare tubes, and fuel for the support car. THE DEADLINE TO COMMIT TO COME IS AUGUST 15!!! Email spenbro@byulaw.net if you are coming.
Route: The route is a tour of southern Utah county and is mostly flat. A route map can be found at www.usatf.org/routes/view.asp?rID=234097. It starts and ends at my house at 775 East 820 North in Provo (across the street from Thai Ruby). We will check out the route before the ride, and it is subject to change in order to provide a safe, fun ride for everyone.
Pace: we will do our best to keep a comfortable pace for all, and may end up breaking into groups and regrouping at rest stops at Salem Pond, Genola, and Lincoln Beach. Cate has volunteered to bring up the rear, but please help her to have a fun ride and be sure to keep moving.
Training required: If you haven't ridden all summer, now is the time. You should be able to get out and do a 30-40 mile ride without much difficulty. If you haven't done it yet, try this week. Some of us will be riding part of the route Saturday, August 9 @ 7:00 a.m. starting from my house. Please email me at spenbro@byulaw.net if you are interested.
Support: We will have a support vehicle that will meet us at several locations along the course, and will have water, some emergency food, and some spare tubes and tools. The car can be reached by cell phone as well in the event of emergency. If you need a ride for a while, we can do that too for up to two riders at a time. You can also drop off any food you want to bring at the support car, carrying anything more than can fit in a jersey pocket is not necessary.
What you need to bring: Enough water to make it at least 30 miles. We will bring more water and sports drink powder, but you've got to be able to carry some with you. Two bottles is preferable. You will also need to bring any on the bike food you need. Bars and gels are popular, and good choices for quick calories. However, you may want to leave something more solid in the support car. Turkey sandwiches are a good bet, as are other salty foods. Make sure you have enough calories to compensate for that which you burn. It could be upwards of 3000 over the 63 miles.
What we need from you: your $5. Also, we are still looking for a driver for the support car. They have to be able to drive a stick and willing to commit to 4-5 hours of relatively boring driving and sitting and waiting. If you can get someone, please email me ASAP.
Route: The route is a tour of southern Utah county and is mostly flat. A route map can be found at www.usatf.org/routes/view.asp?rID=234097. It starts and ends at my house at 775 East 820 North in Provo (across the street from Thai Ruby). We will check out the route before the ride, and it is subject to change in order to provide a safe, fun ride for everyone.
Pace: we will do our best to keep a comfortable pace for all, and may end up breaking into groups and regrouping at rest stops at Salem Pond, Genola, and Lincoln Beach. Cate has volunteered to bring up the rear, but please help her to have a fun ride and be sure to keep moving.
Training required: If you haven't ridden all summer, now is the time. You should be able to get out and do a 30-40 mile ride without much difficulty. If you haven't done it yet, try this week. Some of us will be riding part of the route Saturday, August 9 @ 7:00 a.m. starting from my house. Please email me at spenbro@byulaw.net if you are interested.
Support: We will have a support vehicle that will meet us at several locations along the course, and will have water, some emergency food, and some spare tubes and tools. The car can be reached by cell phone as well in the event of emergency. If you need a ride for a while, we can do that too for up to two riders at a time. You can also drop off any food you want to bring at the support car, carrying anything more than can fit in a jersey pocket is not necessary.
What you need to bring: Enough water to make it at least 30 miles. We will bring more water and sports drink powder, but you've got to be able to carry some with you. Two bottles is preferable. You will also need to bring any on the bike food you need. Bars and gels are popular, and good choices for quick calories. However, you may want to leave something more solid in the support car. Turkey sandwiches are a good bet, as are other salty foods. Make sure you have enough calories to compensate for that which you burn. It could be upwards of 3000 over the 63 miles.
What we need from you: your $5. Also, we are still looking for a driver for the support car. They have to be able to drive a stick and willing to commit to 4-5 hours of relatively boring driving and sitting and waiting. If you can get someone, please email me ASAP.
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