Getting Ready for Bike Racing and Club Ultimate Frisbee

So this year my goal is to balance racing bikes with being on a club Ultimate Frisbee team.  So the month of March particularly the second half of the month I have been stepping up my training with riding my bike more often and also doing a lot of running.  So starting on March 11, I rode my bike a couple of miles to go play Ultimate with a lot of people who were on club teams the year before, this was a lot of fun but reminded me how out of shape I was.  Then that weekend was the Dynamic Physical Therapy powered by Pathfinder Cycling Team training camp this was a blast and great to see everyone on the team again.  We rode about 100 miles that weekend and it was tough but I made it probably because of snowboarding and playing indoor Ultimate over the winter.  Even though I wasn't riding my bike I was still exercising over the winter which I'm sure is the main component to me surviving training camp.

So now for the week that I may have over trained a little bit .  Starting on March 21 I ran 2 miles and played Ultimate for about 3 hours.  March 22 I rode my bike to church and back.  March 23 I rode my bike to CMU then did a track workout with some people who will be trying out for the two mixed Ultimate Frisbee club teams in Pittsburgh (also what I think is an important note is that it snowed while we were running and on my bike ride home).    March 24 I rode my bike to CMU again to do another workout to prepare for Ultimate.  March 25 I played more Ultimate for about 2 hours.  March 26 I ran 6.2 miles. March 27 was finally a break day and at this point I hurt a lot this is way too much exercise for one week. March 28 I ran 2 miles and played Ultimate for 2 hours then later that night I went to Skyzone a trampoline park to jump for about 2 hours.  March 29 was another rest day.  March 30 I went for a bike ride around the city.  March 31 I ran 4 miles and did a sprint workout (running sprints not biking sprints).

Some very cool people that make a running workout on a track fun!

Even though I know that sounds like way more Ultimate and running then riding my bike I think it all will still help prepare me for racing this season since hopefully my cardio will not hold me back this year as long as I keep exercising in some form rather than just watching a lot of TV.

And finally, the highlight of March is that I ordered a new Cannondale SuperSix and I am so excited! After I get to pick it up then I have a feeling I will end up doing a lot more riding than running.

My new Cannondale is almost ready! I'm so excited!

And spring has finally arrived!

At least I think it has.  It is supposed to be in the high 60s and sunny today.  Plus, the Dynamic Physical Therapy Cycling team powered by Pathfinder just finished up their weekend training camp.  With all that and the racing season right around the corner I can’t imagine any more snow in the forecast.  Knock on wood!  This winter has been tough with record low temperatures and a whole lot of snow.  Kenda tires did get me out on the trails a handful of times this winter, but not nearly enough with the extremely cold temperatures and all the snow.

However, I did get to ride almost every weekend this winter with my favorite riding buddy.  This year we decided to buy a season pass for Rays MTB Indoor Park.  So at least one day of almost every weekend this winter the family would pile ourselves and our mountain bikes into the car and drive up to Cleveland to ride indoors.  It probably didn’t keep me in as good as shape as riding outside or doing structured workouts, however, spending the time riding with my family was well worth it.

So as we enter into the 2015 racing season I want to wish all of my teammates best wishes this year.  I hope the Dynamic Physical Therapy Cycling team powered by Pathfinder will see a lot of podiums this season and even more important, I hope all of my teammates stay healthy and have fun this year!

2015 Spring Training Camp

This was weekend was the annual Dynamic Physical Therapy Cycling Team powered by Pathfinder's annual spring training camp.  I took a couple of extra days off work and headed south to my parent's house for a short vacation.  And as is typical, on Friday Night, we gathered at one of our title sponsor's (Dynamic Physical Therapy) 6 locations in North Central West Virginia.  This year's team meeting was held at the Westover Location, which is conveniently located just a couple minutes off exit 152 on I-79.  After all the ink dried, we gathered our respective loved ones and headed to another team sponsor, Morgantown Brewing for a team dinner.  As I was feeling dehydrated from a training ride earlier in the day and also having to drive to Waynesburg after dinner, I chose not to partake in any beverage appreciating, but the burger I had more than made up for that.  Sure, we all know somebody that has a bigger burger, but you'd be hard pressed to find anyone who has one that tastes better than the Brewmaster.

Note to self... when the menu item's description says "how do you make XYZ better, you add fried egg and bacon, of course", you should probably read the menu item description for XYZ as well.  I did not realize this was a double burger and this was "WEIGH" more meat than I had intended (but I do NOT regret my mistake at all)

We woke up to a damp rain on Saturday, but most of us toughed it out and put in our 55 miles.  The worst part of the day was getting on the bike in the rain, but we were chatting it up in short order and we soon forgot about the weather.  And then somewhere along the way, the rain passed and we really just had to deal with wet roads and overcast skies.  Its always amazing the way a nice bike ride makes you feel, even if the weather is less than conducive.

After the ride, we hit up Rising Creek Bakery to try and replenish a few of the calories we killed on the ride.  If you're ever traveling on I-79 around the PA/WV state line, you owe it to your self to stop in for a cup of coffee and your favorite danish.  I had a hard time deciding what that was, so I went with a Brown, Hello Dolly, and a White Cocolate and Cranberry Oatmeal cookie.  I washed it all down with a piece of ham and carmelized onion quiche.  (The quiche was so good I got another one on Sunday after our ride as well)

Notice that there are no plates with any food left on them.

After cleaning up, we headed out for dinner at ABRA sponsor Pies and Pints in Morgantown, WV.  As luck would have it, we ran into one of the owners at Dynamic Physical Therapy and he offered to pick up the food tab....Thanks Lincoln!

The VERY appreciative Crew of the Dynamic Physical Therapy powered by Pathfinder Cycling Team

Sunday was atleast sunny and dry, but the temperature had dropped overnight and it was mentally tough to start the ride with wet shoes and gloves. But again, soon the conversation and comraderie took over and it was all Highfive and Hugs we previewed the Morgantown Road Race course.  45 miles of friends made the weekend completely worth it.  The ride was naturally also capped off with a snack stop at the Rising Creek Bakery. Between Pattis Pasticceria, Rising Creek Bakery, the Apothecary Ale House, and Morgantown Brewing.... we would be better served to have an EATING team versus a CYCLING team.

Photobombed!

And the weekend was capped off for me with a brief stop back at my parents for a homecooked meal and a good long soak in the hot tub at Casa de GarBar.

 I want to thank Rob at Performance Coaching Service for getting me ready for the upcoming season. While I am not yet where I want to be, I am much further along towards my goal thank I would have been with out his help. As of Friday, he still has one more spot open, so you still have a chance to help yourself get ready for the start of the season.  Thanks.

And while I had a great time seeing most of the team and catching up with a few I hadn't talked to for many months, it was SOOOOOO nice to finally get back to my home, turn the car off, and crawl into my own bed. 

GED for Winter Motivation

GED- Gittin'  'Er Dun

Some of the team is in Virginia getting much needed distance training, JR Petsko is getting tattoo's, Jeff Gernert is riding the trainer in a MANkini and I am doing short-high intensity training in my basement. We all do something to stay fit and sane during the long winters. We all do the best we can trying to stay motivated. 

This year I've taken a different approach to training and staying fit. The idea of training with short cardiovascular intensity intervals is not new but the idea of becoming a well rounded athlete before getting cycling specific has seemed to fall by the waist side. Gone are the days of long slow bike rides during the cold winter days and in are the days of cross training. What am i doing? 

First of all- the cycling bag remains! I just pack it a little different. Cycling shoes are replaced with boots, arm & leg warmers are replaced with puffy down jackets and goretex. The end caps are filled with carabiners and quickdraws and I have an axe in my hand. One thing remains the same though. I'm always stocked with Swiftwick socks!

Gear for the climb

Proper Footware

Luckily I can get a lot of  outdoor sporting supplies from our sponsor Pathfinder of West Virginia! That's great for me but what does that mean for you? It means if you swing by their shop in Morgantown you will be the happy owner of some great sporting equipment at a great price too!

Where do I go from here? It's literally and figuratively the same as with cycling.You have no place to go but UP!

 I love the beginning of the cycling season when the team gets together with sponsors in March and celebrate a future working together. We always learn about the development of the companies that support us and the personal goals of our friends. Unfortunately life doesn't always go as planned. For me and my wife Caito this year "camp time" will be spent in South America instead of in West Virginia. Yes it's exciting but also a bit disappointing. I am determined to make the most of this time and enjoy my crisis (40th) birthday challenging myself in the Andes Mountains. It all begins with Jampa! This 5500m beast may not be technical climbing but it will serve as a acclimation summit for the next days of climbing. 

The days that follow Jampa will not be a walk in the park. 

3-4 summits are to be done if the weather cooperates! I'm sure it will be easier than the Fairchance training race! You cyclist better get on the road...

Nevado Caracol

Caracol Ridge

With Luck and a lot of Hard work this will be me on Punta! 

Swiftwick motto "do what moves you" is a great lesson to live by. Winters are long and days are short so do what you love. Road cycling season is upon us! Set your goals! 

Dream BIG and GO FOR IT! 

Recognize and Appreciate those who support you on the Journey