Food for Thought…

Posted: Category: Life as I Know It, Racing, Training 1 Comment

From Pez Cycling-

Into the Big Ring
Here are four tools you can use to climb up and over the next frontiers in your riding:

1. Take the sting out of your negative thoughts. Be wary of any “certainties” – “I’m going to get dropped,” “I’ll finish DFL,” “My teammates will be angry with me” – and challenge them. Notice any feared (but realistic) possibilities – “I’m not sure I can do it,” “I might get dropped,” “I might not finish at all,” – and plan for how you’ll handle those feared outcomes; you may then not fear them as much. Check out the articles on Effective Self-Talk and Handling Pressure for more ideas here.

Negative thoughts feel powerful, especially the “certainties,” but it’s a superficial power, not a deep power. Superficial power can look like an effective way to combat your anxiety. It’s not.

2. Find additional ways to manage and reduce your anxiety. The less fear and anxiety you feel, the more likely you are to go for it in your riding. Effective self-talk will help a great deal, and may be all you need. However, you may benefit from understanding your anxiety – on and off the bike – more clearly, using breathing techniques, and better integrating your body and mind.

3. See and be seen. Reflect on everything in this article. If there’s a part of you that’s been hidden and yet running the show at times, seeing it will help you. Check out the article on self-awareness for more ideas here.

Having others you trust see these parts of you may help as well. Physician Rachel Naomi Remen, in her wonderful book, “Kitchen Table Wisdom,” tells the story of attending a day-long master class with the great psychologist Carl Rogers. He said to the group, about his counseling practice,

“Before every session I take a moment to remember my humanity. There is no experience that this man has that I cannot share with him, no fear that I cannot understand, no suffering that I cannot care about, because I too am human. No matter how deep his wound, he does not need to be ashamed in front of me. I too am vulnerable. And because of this, I am enough. Whatever his story, he no longer needs to be alone with it.”

After watching Rogers conduct a session, Remen was stunned. She remembers:

“I had always worked hard at being good enough; it was the golden standard by which I decided what to read, what to wear, how to spend time, where to live, and even what to say. Even ‘good enough’ was not really good enough for me. I had spent a lifetime trying to make myself perfect. But if what Rogers was saying was true, perfection was the booby prize. What was needed was simply to be human. I was human. All my life I had feared being found out.”

4. Trust the power of experience. As I noted in The Power of Cyclotherapy, experiences on the bike offer you opportunities not only for fun and success but also growth and transformation. Yes, you could be right at times: Feared outcomes will make you feel every bit as bad as you fear you will feel. But not only will you survive those experiences, you may need them for your freedom: you may need them in order to reduce and eliminate the hold your anxiety and injuries have on you. There very well may be no way out but through.


The full article can be read over at Pez.  It’s very good… Something I know I need to pay more attention to.

The Real Reason.

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Damiano Cunego will NOT be leading the Lampre team in the 2009 Tour de France.


The real reason?




Friday Musical Interlude – Colin Hay

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I drink good coffee every morning
Comes from a place that’s far away
And when I’m done I feel like talking
Without you here there is less to say
I don’t want you thinking I’m unhappy
What is closer to the truth
That if I lived till I was 102
I just don’t think I’ll ever get over you
I’m no longer moved to drink strong whisky
‘Cause I shook the hand of time and I knew
That if I lived till I could no longer climb my stairs
I just don’t think I’ll ever get over you
Your face it dances and it haunts me
Your laughter’s still ringing in my ears
I still find pieces of your presence here
Even after all these years
But I don’t want you thinking I don’t get asked to dinner
‘Cause I’m here to say that I sometimes do
Even though I may soon feel the touch of love
I just don’t think I’ll ever get over you
If I lived till I was 102
I just don’t think I’ll ever get over you

Mercer Island World Championships

Posted: Category: Training 2 Comments

Not really but it sounds cool.  Every Tuesday a small band of local racers gather at the west side of Mercer and blast the horshoe on Mercer Island.  Basically a race to the Tennis Courts on the east side where you then regroup, high five like a bunch of white guys, talk shit and refuel before racing back to the bridge.

I haven’t had the chance to join in this season at all yet but I jumped into a bunch last year.  It’s a no joke ride…  No teams just you against everyone else.  Attack-chase-counter, attack-chase-counter and on and on and SPRINT.

I was completely out classed (and still hurting from Sunday).  Right from the start Alex R from Garage jumped off the front and stupid me decides to lead the chase.  When I caught him I checked the back and noticed we had a decent gap.  Alex waved me through and I just couldn’t do it.  I was still trying un cross my eyes from the catch.   Second Ascent blew past us on the left and then the rest of the pack followed.  It was like that for the next few miles and I was struggling to hang on.  The body just didn’t want to go.  So before we got to the down hill I turned around hoping they would catch me on the way back.

Lesson?  when you KNOW you are tired and the pack is head and shoulders above you in fitness level – grab a wheel.  No need to get up there at the beginning and throw down with folks who will look at you, smile, tear your legs off and then spank the hell out of you.

Easy buddy… easy.


Ride – 42 miles

Bike – BMC SL01 51-35 x 11-21 Q rings Neuvation Wheels

Food – shot blocks and water


Side note – I think I’m going back to round rings.  I hade to ride a different crankset the last couple of days and after riding the Q’s yesterday, I either need to reposition them or just throw the round ones back on.  Just feels different for some reason.  I might have them positioned backwards.

Monday Afternoon Spin

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Legs were feeling mighty tired as I headed out the door Monday afternoon.  I just kept it in the small ring and cruised over to Leschi to see if any IJM teammates were going to show up for a late scheduled ride.  Dustin was already there and I grabbed a quick cup of coffee and chatted a bit before we took off.  I felt a little overdressed as the temperature seemed to be a little warmer and muggier than it was in West Seattle.  Dustin’s “Slow Pace” is also my regular speed so I kept on sliding into his draft or it was a fight to stay with him.  My hips were just so sore from the weekend.

Headed through the tunnel, dropped off Dustin and I headed down Jackson back to West Seattle… again in the small ring :-)

View Interactive Map on


Ride – 40 miles

Bike – BMC SL01  53-39 x 11-23 Neuvation wheels

Ride Food – Water, bag of shot blocks


Mercer Island World Championships this afternoon.  I might have to go over and throw down.

Weekend Race Wrap-Up, Capitol Crit and Boston Harbor

Posted: Category: Racing 1 Comment

Capitol Crit –

I wasn’t planning on racing Saturday but at the last minute I changed my mind.  As has been well documented throughout my blog, I am NOT a crit racer.  I always feel like I’m hanging on for dear life and am never much help to the team.  Friday night I decided to nut up and toss myself into the fire.  The weather was muggy.  It felt like it was going to dump rain on us at any moment.  In fact during the womens 3 race I did feel a drop or two but that ended up being the only rain for the rest of the afternoon. 

IJM was well represented in the Cat 3 field with: Aaron S, Brad K, Ryan D, Jeff D, Tony B and Brian S.  I really put in a hard warm up which I think made this crit for me. 

To be quite honest, I couldn’t see straight for the first 30 minutes.  I fought to stay in the front / middle of the pack because I knew on this course that if you got gapped off the pack you were pretty much toast.  I locked on to Tony and shadowed him pretty much the entire time.  I popped up front twice, once when Brad had a great gap and then when Aaron was in his break which turned to be the winning group, Aaron killing it for another podium place, 3rd!


Boston Harbor –

This is by far one of my favorite races.  As Jeff D put it, it’s a “longish crit” as it’s a short circuit race at only 40 miles.  small rollers with one quick decentthen an up hill leading to a false flat and then a bombing finish run.  We were rolling a little short with expected IJM racers with Brad, Tony, Jeff and myself.  We needed to change tactics a bit but still knew we would have to watch EVERYTHING Recycled did since it was the second day in a row that they brought a large group.

As was expected Recycled threw guys off the front from the start.  We covered well with a little help from some other squads but it really felt like the IJM/ Recycled show part 2.  They were either chasing us or we were chasing them and the rest of the pack would just follow.  We were flying… The pace never really let up with the exception of a couple times on the backside before another set of attacks.

It was pretty good game of cat and mouse and Our guys put some serious work in.

Going into the last lap the pack shattered.  The pace was starting to get to folks and we had a break of about 10 off the front with NONE of us in it.  I didn’t have much left in the tank for a good finish so I put everything I had left to put Brad Jeff and Tony back into play


I was cooked and barely hung on to the back of the pack as we caught the break.  we hit the downhill and the quick right/ left turn and ended up losing concentration and rolling into the ditch.  I tried to regain on the backside but the small headwind was pushing me back further and further.  Up the road I could see people getting popped off the back as the pace got faster and faster…


There was a 15 man sprint and the rest of us trickled in.  I had a hard time turning the pedals to the line and was just a little dissapointed that I didn’t make the lead pack.

It was a great weekend with my friends.  We are starting to click together and I think the end of the season and going into next will be fantastic.

Bike – BMC SL01  Neuvation wheels 53-49 x 11-25

I planned on racing the Eastons on Sunday but turned out I hadn’t swapped my 9spd cassette since the Time Trial.  The Neuvations did well though.  I really love those wheels even though they are a tad creaky.  I need to take them in and get them tensioned.

Friday Musical Interlude

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Caught some grief from a falling leaf
As she tumbled down on to the dirty ground
And said I should have put her back there if I could
Well everyone needs a better day
And I’m trying to find me a better way
To get through the things I do and the things I should


All you want is a place to lay your head
You go to sleep dreamin how you would
Be a different kind if you thought you could
But you come awake the way you are instead

PETA… Seriously?

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Found this over on

WASHINGTON (AP) – The group People for the Ethical Treatment of Animals wants the flyswatter in chief to try taking a more humane attitude the next time he’s bedeviled by a fly in the White House.

PETA is sending President Barack Obama a Katcha Bug Humane Bug Catcher, a device that allows users to trap a house fly and then release it outside.

“We support compassion even for the most curious, smallest and least sympathetic animals,” PETA spokesman Bruce Friedrich said Wednesday. “We believe that people, where they can be compassionate, should be, for all animals.”

During an interview for CNBC at the White House on Tuesday, a fly intruded on Obama’s conversation with correspondent John Harwood.

“Get out of here,” the president told the pesky insect. When it didn’t, he waited for the fly to settle, put his hand up and then smacked it dead.

“Now, where were we?” Obama asked Harwood. Then he added: “That was pretty impressive, wasn’t it? I got the sucker.”

Friedrich said that PETA was pleased with Obama’s voting record in the Senate on behalf of animal rights and noted that he has been outspoken against animal abuses.

Still, “swatting a fly on TV indicates he’s not perfect,” Friedrich said, “and we’re happy to say that we wish he hadn’t.”

Deputy press secretary Josh Earnest said the White House has no comment on the matter.

Hey! Look!

Posted: Category: Racing No Comments

If you blinked, you would have missed it.





Too little too late.  Contadoper assisting his future teammate?  Me thinks so I says.



Sad news on the cycling related news wire

Posted: Category: Life as I Know It 1 Comment

If you grew up in the cycling world around the mid 80’s as Greg LeMond was starting to shake thinks up in Europe,  You were groomed to hate the French star, Laurent Fignon.  He was the enemy…  His uber cool pony tail.  His round little glasses…


Damn he made every race exciting, though.  In my opinion,even more exciting than Hinault.  That final TT  in the Tour de France will forever be burned into my memory as he fell to the ground after losing the Tour by only 8 seconds.

Well Fignon has another battle brewing, this time with cancer.

Story over at VeloNews

Friday Musical Interlude.

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And I wonder…

If everything could ever feel this real forever. If anything could ever be this good again.

The only thing I’ll ever ask of you, you’ve got to promise not to stop when I say when.

I Can’t Brain, I Have the Dumb…

Posted: Category: Back in the Day 1 Comment

I’ve been a tad upside down lately and apologize for the lack of updates.   It’s been hard to find the time to sit down and type something that people actually understand compared to the gibberish I toss up on my Facebook updates.

I’ve left Cochran, Inc.  It was expected, really, since I was quite vocal in my opposition in the direction they were going.  It would be uncool to describe it all here right now so I’ll give all the details at a later date.  I must say though that my time there with George B, Nate M and a few others was a great period in my career.   Their attitude, knowledge and support have inspired me to jump into where I am now, a company that has a little risk involved but with a lot of hard work and attention to detail, it will be a dominating force in the region.

I’m excited to say the least!  So far I enjoy everyone I work with.  A very passionate group of people commiting to grow a “mom and pop” contractor into a powerful commercial / industrial shop.  It’s fun :-) and just my style.

Racing has taken a back seat right now.  I need to get this handled and get the house in shape before Ro throws me out on the street.  I have been riding alot.   I dropped more weight (159) than expected (mostly from not eating) and feel I have lost a lot of strength in the process, as was well detailed at the Enumclaw Omnium.  Watched my team kill it in a few crits and am looking forward to Boston Harbor and the LWV series.  I might throw down in a few criteriums but they aren’t my favorite.  You only get better by doing them though.

Back to work I go.  Thanks for coming back and checking in on me.  I promise I won’t go this long with out writing again.