Riley Trails Mountain Biking

 

Sunday Paige & I went for a mountain bike ride. Paige was really tentative on her new bike earlier this summer, but ever since our trip up to the U.P. where she biked around with some new found friends at the campground, she has gained a ton of confidence.

Riley Trails was the first trail I mountain biked on in Michigan when I started riding. It’s really flat and the trails are wide which actually makes it a fantastic place to bring youngsters who are just learning to ride. There are plenty of roots and trees, however, to make it exciting and challenging to a kid. The trails are more like a spider web than a loop which was also perfect as I was always able to stay relatively close to the car to head back before it was no longer fun for her. As soon as she started asking when we would be done, I could promise her that it was only a few more minutes away.

The landscape at Riley Trails has changed considerably over the last 6 months as the DNR has unfortunately had to enlist loggers to take out diseased and threatened trees. The property has gone through many stages over its life; first logged by early settlers for housing and trade; replanted with pine trees for future harvesting; a portion of the property was used as a dump; and a smaller chunk on the South side at one point was utilized as a gun club (the hunting type). The most recent logging has left some significant damage to the trails due to the heavy equipment trekking throughout the property. Fortunately, those areas are now starting to smooth out with traffic.

None of the serious mountain bikers that I ride with make it a point to end up at Riley Trails, but for us ‘Northsiders’ in Holland, Riley Trails is a fantastic place to just let loose in the woods and introduce the next generation to trail riding.

West Michigan Mountain Biking / Accelerate Labs Update

I’ve been busy building out Accelerate Labs social media with articles and content, riding my mountain bike and posting the proof on my YouTube Channel. I’m working hard to present you with my full effort, but for now, here’s some teaser content from my YouTube Channel. Enjoy!

 

 

 

 

Fort Custer Stampede 2013

Perfect weather. That about sums it up. My brother-in-law Evan met me at my house just before 7a.m. on Sunday morning so we could make the trek down to Augusta, MI for the 2013 Fort Custer Stampede mountain bike race. The Elite/Expert waves started at 10 so I wanted to be there by about 8:50-9:00am to grab my race packet and warm up without being hurried. It ended up only taking us an hour and a half, including a pit stop just before town.

Augusta Michigan is an 885 person village about halfway between Kalamazoo and Battle Creek (though a smidge north of both)  that is home to the Fort Custer Military Base, and the Fort Custer Recreational Area.  The original village of Augusta established in 1832 sat where the military base now resides, but was razed for the base and relocated to its current location. One of the notable establishments Even & I observed was a bike shop 200 yards away from the entrance to the recreational area. Well played.

I packed clothing for a cool morning, but ended up not needing anything but my shorts and short-sleeve jersey for my warm-up. I could tell already that race weather was going to be ideal. The sun was not hindered by even a single cloud. The day’s temps would top out in the mid 70’s making the later races a bit warm for mid spring and I could tell several of the riders were not hydrating well enough to compensate. It was a fine temperature to grill some burgers and watch the rest of the race, though.

Instead of talking you through every turn of my race, I’ll show you:

The Cross Country Cycle team again performed very well with podium and 4th/5th place finishes (5th and above are recognized and given pint glasses) throughout the race categories. I ended up in 8th which I wasn’t disappointed in until I started watching the video again and realized that there are some areas where I can improve my race strategies and tactics. I’m still learning, I’m o.k. J

My next race is down in Warsaw, IN at the Fat & Skinny Tire Fest which should be a ton of fun. Until then, more training and riding. Outdoor riding, that is. Man alive; am I happy for Spring!

West Michigan Mountain Biking – Cannonsburg Ski Area

The Cannonsburg Ski Area is the second leg in our normal Wednesday Night Ride loop. As you might deduct from the name, the primary function of the privately operated property is a downhill ski resort. The trail has historically been closed during the ski season, however, with the recent introduction and radical growth in popularity of fat tire bikes, the trail was open to biking for the first time this past winter. Up until 2 years ago, the only access point to the trail head was through the lodge parking lot, but because of the considerable amount of traffic originating from the Cannonsburg State Game Area I wrote about the other day, an access trail was put in off Egypt Valley Road, which allows riders to avoid the very busy and fast moving Cannonsburg Road.

The trail is about 6 miles long and would be characterized (by me) as a fairly technical course with good elevation gain for West Michigan. We simply don’t have the elevation changes that other areas of the state have, but this trail has you climbing about 750 feet per lap, or 97 feet per trail mile. Considering the ski area boasts 250 feet of elevation, that’s climbing the ski hill 3 times per lap.

The trail has been host to the annual Meijer State Games of Michigan mountain bike race in June, the 2013 Farmer’s Fat Tire race, Kiss Cross Cyclo Cross, 8 hours of Cannonsburg, the inaugural Battle at the Burg, and I believe a late summer weekly Thursday night race series.  The trail is well loved, but for all that traffic, the single track has remained tight. The other day I mentioned my brother & I were able to get out and ride. Here’s the video from that ride:

 

 

West Michigan Mountain Bike Trails – Cannonsburg State Game Area

Cannonsburg State Game Area

 

One of the very first mountain bike trails I experienced once I purchased my own mountain bike was Cannonsburg State Game Area in Grand Rapids, MI. Many also refer to the trail as CSGA or Egypt Valley, which I’m not sure if that name originated because of the nearby Egypt Valley Golf Course or the nearest cross roads, Egypt Valley Road. Either way, it’s 7.5 miles of some fun, fast flowing single track that’s not too challenging, but not too easy, either. The CSGA crosses 3 gravel roads (one might actually be considered a well used 2 track). The re-entry points are very well marked, but the trail gets enough traffic during the week that all you’d need to do is follow the bike tracks.

As is typical with many of the mountain bike trails in West Michigan, the trails are open for cross country skiing in the winter and jogging/hiking all year round. That being said, you don’t see too many joggers during the summer, and those you do greet you with smiles as they run opposite of the riders. There is also a period of time in the fall that the trails are closed for hunting on the approximately 1347 acre game area.

During the summer months, the Wednesday night ride group that I ride with often start from this trail head as the Cannonsburg Ski Area trail, Luton Park trail, and now Merrell Trail are all within biking distance (though Merrell is ‘borderline’, especially if you’re not riding Luton Park in between). From this trail head we will often start a ride we affectionately call the ‘trifecta’ which requires about a 1.5 mile ride into the trail, popping out onto 5 Mile Road which takes you over to the Cannonsburg Ski Area for a lap, then heading up to Luton Park for a complete lap (there are multiple loops that can be completed in series to make up one contiguous loop), and then back down to CSGA where we popped out and continue on completing the rest of the loop. It’s about 40 miles in all.

This past Friday afternoon I had the opportunity to get out for a ride after work with my brother. Because of all of the rain we’ve received over the last few weeks there were some muddy spots that are not typical of this trail. I’m not proud of riding through the first one or two, but am happy that we decided to begin dismounting and walking around the couple of other spots so as to avoid damaging the trail. It should dry out completely over the next couple of days and be perfect, again. I took a video of the entire loop for my trail library and uploaded it to YouTube. Enjoy:

Planning for Another 100

This 100th post was much harder to write than I originally thought. I wanted to get it just right. This is why it has taken this long to complete.

About a month ago, I was sitting on the trainer thinking to myself (as I often do) about how my training regimen would translate into race performance. I had been working particularly hard compared to years past and was hopeful that the strategy would pay off. After my ride I hopped on the scale, as I do about once a week, and discouragingly reviewed my equivalent of the magic eight ball’s response. 240. ERRGGGHH! If only I had the discipline to manage my food intake I’d be able to drop weight with the amount of riding I was doing.

And then, as if I were the Wiley Coyotte screeching to a halt over the middle of a gulley, I stopped and said “Wait. What?!” “If only I had the DISCIPLINE!?” That was humbling. I realized right then and there that something owned me. It explained the shame after eating my box of Triscuits and half block of sharp cheddar cheese. But it wasn’t a comfortable realization.

Discipline, I realized, was more than convincing myself at every test not to give in to an option counter to my goal. Discipline wasn’t trying to push myself into the positive action castle, but that I was defending the castle from an intruder. It’s my house. But…seconds tick, minutes slip away, hours pass, days go by and the disappointment of that realization fades. I concede small battle areas. “Avery won’t eat an entire ¼ pounder; I’ll just add that little bit to my burger.” Before you can blink, I’m numb to the frustration I initially felt.

But this is more than just about food. And at the same time it’s not really about anything important at all, either. It’s just the minor battles I encounter while trying to accomplish my competitive goals. They’re not life or death issues so I need to keep that in perspective. But it did point out that there’s more that I can do in my training.

This past Sunday was the Yankee Springs Time Trial; the first true mountain bike race of my season. I took the entire week off two weeks ago, the week I was supposed to really hit it pretty good before a taper week last week. But I just needed the mental reset. I did fine on Sunday. Not as well as I maybe could have if I hadn’t skipped that week, but just fine.

I’m hoping that these are fairly common struggles of weekend warrior athletes. This week is a good hard week and then next week is another taper week leading up to the Fort Custer Stampede. I’m looking forward to the physical and mental challenges of this season. I’ve spent a considerable amount of time training physically over the winter. I’m planning on a few ‘mental taper’ weeks to help out with the mental strengthening . I’m planning them now so that I can hopefully avoid taking them out of necessity in inopportune times. My new plan is to research and add some mental, sport specific, training. I’m thinking this could lead to some new and different posts over my next 100.

Michigan Mountain Biking Race Season!!!!!

This weekend has been wild for me as I think through my final preparation for my first race of 2013 next Saturday. While it sure doesn’t feel like race season outside, I’m getting a firm boost of excitement with the Absa Cape Epic kicking off this morning and next week’s Barry-Roubaix (technically a cyclocross race, but mountain bikers are welcome). I celebrated with hot lap to Dunton Park with my daughter (7.1 mph average) for some playground fun in the warm sun. I wasn’t planning on riding hard today, but she kept pushing me to go faster 🙂

Epic Ride

 

Unfortunately, I was unable to get a pre-ride in of the new Barry-Roubaix course this year. It travels about 95% of the same roads as last year, but the race start/finish has been moved to Hastings, MI rather than the Yankee Springs State Game Area campground. It actually changes the course quite dramatically because Hastings is essentially on the opposite side of the race loop from the historical start/finish. The major concern this year has been course conditions as the killer gravel road race utilizes several seasonal roads that either don’t get plowed, don’t get plowed often, and/or are in the shade limiting the sun’s ability to melt snow off the road. I’ve been scavenging and devouring up every pre-ride report I can find. If you, too, are looking for some idea of what you’re in for, here’s a link to a Flicker page from today, and here’s some YouTube footage (6 part series) from last weekend.

The long range forecast for next Saturday is currently sunny with a high in the low 40’s and a low of 30. Considering we’ll be starting at or shortly after 10a.m., I’m guessing its going to be on the lower end of that range. However, with the sun and warming temperatures, it could cause whatever snow is on the road to soften and create some major road suck as well as make them squirrelly. Top that off with snow forecasted for Monday, Tuesday, and Wednesday this week, and this has all the makings for one painful race for the record books. Someone I was talking to said this could be one of those races that everyone talks about for decades and those who participated will be able to boast “I rode THAT year”.

As far as the Absa Cape Epic goes, today marks the beginning of the 7 day event with the prologue. There are a few teams riding in honor of Burry Stander, the South African professional mountain biker who had won the last couple of Absa Cape Epic’s but was tragically killed by a taxi this winter while training. His teammate, Christoph Sauser, is partnering with last year’s Olympic Gold Medalist, Jaroslav Kulhavy for this year’s event under the team name Burry Stander SONGO. They proceeded to hammer the field this morning, opening a gap of 1:06 in just 55 minutes. As a comparison, Burry and Christoph took the prologue by just 13 seconds last year, but went on to win by 27 minutes. I have to believe that there were some emotions driving today’s action as Kulhavy pulled Sauser from line to line. Here’s an intro to the Cape Epic and this year’s race course.

Although MY first true mountain bike race won’t happen until the Yankee Springs Time Trial in late April, I’m beginning to ramp up the adrenaline and excitement.

Michigan Mountain Biking Trail Ratings

Consider this one way to peel the banana. I’ve created a formula (a couple of different formulas, actually) that begin to assign trail ratings for the various Michigan Mountain Biking trails throughout the state. I chose to focus on trail difficulty for now. I started by trying to break down trail difficulty into a few key factors: elevation gain, technical nature, and length. Notice I did not include an ‘enjoyability’ factor because different people find different types of challenges ‘enjoyable’. An argument could also be made for not combining the three factors into one score, but simply giving each trail 3 ratings (one for each characteristic). However, because the factors are related and their combination can create entirely different difficulty levels, I felt combining them somehow was appropriate.

So the first factor I tackled was the elevation. At first I was going to just take overall elevation gain for one lap (the longest possible lap), but because each trail is a different length, I chose to simply calculate the average elevation gain per mile for each trail. Data is available at the Michigan Mountain Biking Association on each trail’s length so that was easy enough. Elevation gain is always hotly contested, though, so what I started doing was going back to my new favorite app, Strava, and grabbed elevation gain data from Strava Segments at each trail. You can double check that the segment matches the trail on the MMBA by matching up the length (which should approximately match). I simply divided the overall elevation gain by the length of the trail (in miles) and calculated the average elevation gain per mile. Then I took the average elevation gain per mile for all trails (this number will change as the spreadsheet is filled in) subtracted the specific elevation gain per mile for the trail in question, then divided it by the average elevation gain for all trails, multiplied by 5 and then finally added 5. Somehow that worked 🙂 In all seriousness, I ran a bunch of trails through that equation and was simply satisfied with the comparative results. Fault: some hills are harder to climb than others so pure elevation gain may not fully be representative of elevation difficulty. Mitigation: Include steepness of climbs in the technical nature rating.

Second I attempted to calculate the technical nature aspect of the rating. This is and will remain somewhat subjective, but I’ll rely on comparison logic and the rule of the masses. For example, Bass River in Grand Haven is what I would consider a rather technical trail. It’s pretty twisty-turny and requires solid steering skills to negotiate with any amount of speed. It has almost zero elevation gain, so it can’t be the highest in technical difficulty, but it still ranks rather high. Egypt Valley (Cannonsburg State Game Area) on the other hand is a much more flowing, cross country trail that has some elevation gain, but one descent and subsequent climb in particular has some nasty roots. How do they relate? Well, I’d gave Bass a 3 (with 1 being the most difficult) and Egypt a 5. But on the overall difficulty, Egypt will end up with a more difficult overall rating because of the lack of elevation gain at Bass River. We’ll see what responses I get to that.

The final factor was really pretty easy. Length in miles. I know some trails have multiple loops, inner loops, short-cuts, etc. that might affect this, but I chose to use the longest available loop without duplicating trail. Someday, someone might dive into this further and break down some of these trails into sub-trail ratings. It just won’t be me right now. To calculate some sort of rating that matched with the way I was rating the other factors, I decided that 5 miles was a good average trail length and worthy to have each trail compared to. So the math is (5/trail length * 10). The multiply by 10 was to move the decimal back over after the division.

Finally, the question became how do I combine the three factors for an overall score. The three ‘Overall Course Rating’ numbers are three different ways in which the individual characteristic scores could be factored. The first is a simple addition of the three factors (E+T+L). The second multiplies the three factors together and divides by 100 ((E*T*L)/100). The third is simply an average of the three ratings ((E+T+L)/3). I obviously haven’t decided on which is best, yet, as all three are still in the sheet. The question is: are each of the factors equal in weighting? Ah, so after all that, I still may not have slain the beast of developing a logical trail rating. I’d love some thoughts on that if you have them.

Here’s the link to the spreadsheet on Google Drive: https://docs.google.com/spreadsheet/ccc?key=0AlIZePieMofJdGl5VndsVE5hOXpfMnk5N0U4eHFvVkE&usp=sharing

It is an open file, meaning anyone can edit and save data. If you see data that is missing that you know, or if you know that trail information is out of date for either trail maintenance or new Strava Segment info, feel free to make the necessary changes.

Have Fun!

Milestones

Gravel Groove

 

With yesterday’s ride of just under 3 hours, I surpassed the 10 hour weekly training mark for the first time. Ever. I’m paying for it a bit today with a sore lower back (legs are tight as a drum pulling on my lower back muscles) but I’ll fix that with an extra warm-up period each ride and plenty of water. That’s a major accomplishment for me. It will be important that I keep up that level or higher saddle time. I also am beginning to work harder on the trainer and have begun what I’m calling “Spring Training”. I’m working on a vide (imagine that) that I’ll post sometime after the Barry-Roubaix.

Our ride yesterday was much better than my ride of the same route last Sunday. The shoulder of Lakeshore Drive had firmed up over the week making it feasible to ride on. Most of the snow had melted off the shoulder as well and drained leaving very few puddles to dodge. The gravel roads were also free of snow/ice for the most part so there were no spills (or even close calls). I rode with two other shop teammates up to the northernmost point and just as we were reaching our turn-around spot, two other friendly faces came riding around the corner. So, we made the return south with five of us, which was great because we were heading into the wind on the way back.

It’s still muddy and cold out there, but there’s just no better feeling than spending time outside on the bike. I had some really wise advice over the past couple of weeks that is allowing me to relax going into the Barry-Roubaix in 2 weeks: don’t worry about the podium, it’s supposed to be a fun race for me and just a part of the training for mountain bike season. I’m still going to give it all I have and am a bit anxious that I’m not in the same shape this year as last year at this time, but I’m no longer placing the same level of expectation on myself as compared to, say, Iceman. It’s going to be a great ride and a fun day.

So on to my training plan. Did anyone notice my scheduling conflict last week? I didn’t think so. I had planned two rides for Saturday which made the plan seem relatively easy until Thursday when I realized the error. I simply added a 45 minute recovery spin on Friday night, which was helpful for Saturday’s ride anyway. I try to plan out my rides around known events, but my actual rides usually vary a bit in response to conflicts that come up and how I’m feeling. Here’s the plan for this week (Sunday is actual):

TRAINING SCHEDULE: WEEK OF MARCH 10, 2013
Total Completed ?
Recovery Spin:
Spin the lets out 80 Sunday
Sustain:
10 10 minute warm up – 30% 90 Monday
30 20 minute sustain – 80%
35 5 minute rest – 30%
55 20 minute sustain – 80%
60 5 minute rest – 30%
80 20 minute sustain – 80%
90 10 minute cool down – 30%
Strength Training – Upper Body
Outdoor Fun Ride:
Whatever for however long 120 Wednesday
Strength Training – Upper Body
Sprint Intervals: 105 Thursday
10 10 minute warm up – 30%
15 second on – 100%
20 15 second rest – 20%    –   20 total reps (10 minutes)
25 5 minute rest – 40%
40 seconds on – 90%
35 20 seconds off – 40%    10 total reps (10 minutes)
40 5 minute rest – 40%
15 second on – 100%
50 15 second rest – 20%    –   20 total reps (10 minutes)
55 5 minute rest – 40%
40 seconds on – 90%
65 20 seconds off – 40%    10 total reps (10 minutes)
70 5 minute rest – 40%
15 second on – 100%
80 15 second rest – 20%    –   20 total reps (10 minutes)
85 5 minute rest – 40%
40 seconds on – 90%
95 20 seconds off – 40%    10 total reps (10 minutes)
105 10 minute cool down – 40%
Strength Training – Upper Body
Recovery Spin:
Spin the legs out 45 Friday
Outdoor Lakeshore Ride:
Wherever; just at 75-80% effort 150 Saturday
Strength Training – Upper Body
TOTAL 9.8

Ice Ride

Ice Ride

So I took my Epic out today for it’s inaugural ride for the 2013 season. It was a welcome return of both suspension and gears.  It was a bright sunny day over in my neck of the woods, but the temperature was hovering right around freezing and there was a pretty stiff North West wind so I bundled up pretty good. With the Barry-Roubaix now 3 weeks away, it was time to find out where I stood in my preparations.

I wasn’t sure what kind of shape I was going to be in after not having a great winter of getting outside for rides. Last year’s abnormally warm winter put me (as well as many other Michigan riders) in great shape for the spring race season. I planned out a 42 mile route that included my well traveled Lakeshore Drive gravel shoulder routine as well as the gravel road route that I found last fall. As soon as I started heading out to the big lake, I knew I was going to be in for a challenge. Here’s the link to my Strava:

http://app.strava.com/activities/43044286

The bike path out to the lake is now 70-80% clear, but with my Epic the little bit of snow didn’t bother me or present much of a problem. With the sun beating down on it, the covered areas were pretty soft without any ice. Then heading north on Lakeshore Drive, the wind and conditions became a real factor. I always hop off the bike path at that point and jump over to the shoulder for the gravel training, which was a real mess. Some areas were totally clear and dried out; some areas were still snow covered, but hard-packed; and some areas were so soupy from snow melting that I felt like I was dragging a couple of riders with me. Add in the headwind and I started to become pretty discouraged at the speed I was carrying. I started fighting my typical mental battles around cutting my planned route short, coming up with every logical, acceptable excuse in the book on why it would be o.k. if I couldn’t complete my plan today.

I won at that point and continued on. I found out, though, that this would not be the worst of the work. After my Lakeshore Drive tour, I head a bit north and then east at the power plant to head over to farm country where the few gravel roads left between Holland and Grand Haven exist. Less than 30 seconds onto the gravel, or should I say Ice Road, I was sprawled out in someone’s driveway. Normally I like to carry a pretty good sense of humor and self deprivation about these things, but that really hurt. I wasn’t down long before collecting myself and hoping back on the bike but I felt like I had broken my hand for the next 10 minutes or so. I found later that I had given myself a pretty good bruise and scrape on my upper hip as well.

The gravel road did improve and all was going pretty well up until I hit M45. Once north of it, the road becomes lined with tall, mature trees that hide the street from direct sunlight that would normally melt the snow. I tentatively navigated the last couple of miles to where my turn-around was. Immediately, as soon as I stopped to turn around and grab the last of my chomps, the combination of my lack of studded tires and hard soled shoes provided for another excellent opportunity for me to lay on the ground. Fortunately I didn’t land as hard as the first time, but it still pointed out to me how slick the road actually was. My ride back south was at a snail’s pace, despite now having the benefit of the wind.

I was able to make it out of the worst section without incident, and started enjoying the support of that North West wind. Though I did realize, that when you’re heading directly south, you still tend to forget the effects of the NORTH part of that wind in favor of the still evident WEST crosswind J. My speed picked up dramatically and I headed home without further incident. My bike was caked with mud that had been frozen to my bike and the final score was 2 hours, 45 minutes. I’ve completed that ride in far less time, so I have my work cut out for me, but it was still great to get outside, figure out where I stood in my conditioning, and enjoy the sunshine.

For the week, I am removing all off-the-bike leg strength exercises as I kick up the time. I’m looking forward to a good week.

TRAINING SCHEDULE: WEEK OF MARCH 3, 2013
Total Completed ?
Outdoor Fun Ride:
Whatever for however long 165 Sunday
Strength Training – Upper Body
Recovery Ride:
Strength Training – Upper Body 60 Monday
Sprint Intervals:
10 10 minute warm up – 30%
15 second on – 100%
20 15 second rest – 20%    –   20 total reps (10 minutes)
25 5 minute rest – 40%
40 seconds on – 90%
35 20 seconds off – 40%    10 total reps (10 minutes)
40 5 minute rest – 40%
15 second on – 100%
50 15 second rest – 20%    –   20 total reps (10 minutes)
55 5 minute rest – 40%
40 seconds on – 90%
65 20 seconds off – 40%    10 total reps (10 minutes)
70 5 minute rest – 40%
15 second on – 100%
80 15 second rest – 20%    –   20 total reps (10 minutes)
85 5 minute rest – 40%
40 seconds on – 90%
95 20 seconds off – 40%    10 total reps (10 minutes)
105 10 minute cool down – 40% 105 Tuesday
Strength Training – Upper Body
Outdoor Lakeshore Ride:
Wherever; just at 75-80% effort for 90 minutes 60 Saturday
Strength Training – Upper Body
Sustain:
10 10 minute warm up – 30%
30 20 minute sustain – 80%
35 5 minute rest – 30%
55 20 minute sustain – 80%
60 5 minute rest – 30%
80 20 minute sustain – 80%
90 10 minute cool down – 30% 90 Thursday
Strength Training – Upper Body
Outdoor Lakeshore Ride:
Wherever; just at 75-80% effort for 90 minutes 120 Saturday
Strength Training – Upper Body
TOTAL 10.0