Archive for the ‘Cycling’ Category

RAMROD 2009

Friday, July 31st, 2009

The day started frantically. I didn’t set my alarm clock properly and slept in an hour later than I’d planned. The start line opened at 5:00am and it was already 4:30am. Luckily I had my bike and the rest of my gear staged downstairs. I threw on my bike clothes, chugged a cup of reheated coffee and made a bowl of oatmeal for the road. Fortunately I live only 20 minutes from Enumclaw (that’s a sentence you don’t hear often). I was able to roll out of the starting line at 5:26am.

I’d been hydrating and carb loading for a few days leading up to this, and decided I could wait for a food stop 33 miles in at Eatonville. I felt ok through this leg, but didn’t have the energy I was hoping for. I drank of bottle of electrolytes, ate some muffins and fruit and got rolling. I was feeling better by the time we got to Ashford at mile 55. It was getting much warmer at this point, and I started killing a 24oz bottle of fluid each hour or so. This rest stop had wonderful fresh fruit. I’d never had such good cantelope. I think it was at Ashford that I ran into Tim. Our wives used to work together, and we keep up on facebook etc. Thoughout the day I’d run into Tim a few times.

Shortly after that, we entered the Mt. Rainier National Forest. Due to some road construction/repair work, we had to divert our route into Packwood via Skate Creek Road and missed out on the climb to Paradise. Skate creek road was very scenic without any vehicle traffic that I can recall. As nice as that was, the road had some treacherous obstacles. Every few miles there were large sections of road that were cut out and fill with loose gravel. Most of these were only a few feet wide. Holding a steady trajectory allowed me to almost float over the shorter ones. There was one gravel section that must have been 30 feet where I started to fish tail and worried I’d lose control.

At the end of the road hazard drama, I arrived at Packwood. I refilled my water and took a break inside an air conditioned mini-mart were I ate a small bag of spicy potato chips and half a dozen fig newtons.
It was getting hot now. I had brought several bandanas with me. I tied one around my neck and saturated it with ice water. That really helped things.

For the next 10 miles or so I hit long straight gradual rolling hills. I could smell a nearby forest fire burning and watched Chinook helicopters carrying those giant water baskets to dump on the fire. Eventually we wandered back into the National Park via HWY 123. My GPS unit wasn’t tracking properly, so my odometer was way off – at least 15 miles I estimated, so I really didn’t know how far I had to go. What I did know was Packwood was mile 78, and the water stop before peak of Cayuse was 101 miles.

It’s hard to recall exactly when the “climb” began. I suppose it was when I passed the turn off to Paradise, where the course traditionally would follow. It was approximately at that point where a 3 hour climb began. I ride hills a lot. Most people who ride bikes around Puget Sound do. Even my daily commute has 700 ft of climbing, and I could routinely do weekend rides with 300ft or more at a time.

There is nothing to compare to a mountain pass climb. It’s not about how steep the grade is – it’s the distance and the fact that over that distance there’s never a neutral grade. In rolling foothills, you’ve always got a “top” of the climb you’re doing. And for every up there’s a down. My body is very used to exerting up even a nasty hill knowing it can have a short break just a few minutes away. This scenario was impossible on this climb.

I had to stop every couple miles to cool down and compose myself. My gearing was not ideal. If I pedaled at too slow of cadence, my legs would stiffen, but the quicker rotation sucked too much energy. I got into this situation where every hour I’d be only 3 miles further because of this scramble and rest pattern I fell into. What was curious was I actually stopped for different reasons each time. First time I felt nauseous, then my legs hurt, then I was just too hot. It’s very difficult to explain how frustrating it is to know you’re “only” 3 miles from the peak, but that’s 45 minutes away.

When I finally reached the summit of Cayuse Pass, the sun felt as hot as it had all day. Some guy had a temperature watch which read 108F. I’m pretty sure it wasn’t even 100F and his reading was off because it was resting on the metal bumper of a support truck. In any case, it was ridiculously warm and so I dumped a quart of ice water down my back before heading down hill.

Tim and I hit the descent together. It took only 15 minutes to undo what took 3 hours to climb. We happily rolled into the “Deli Stop” at the base of Crystal Mountain about 3pm. The food was perfect, and I ate a lot of it. There I met the rest of Tim’s crew – a couple guys he works with and a couple of true to life “Iron Men”. One Iron Man had done multiple full Iron Man triathalons in the past year. These guys were as conditioned as any professional athlete. I’m a strong bike rider, but I still have some soft areas and eat normal food. Another guy from the group was going to run a 5K this weekend – for runners that’s not a big deal, but walking your dog the day after the RAMROD seemed daunting.

I was both in awe and intimidated, but this group arranged for a pace line back into Enumclaw. We had discussed and debated climbing up Crystal Mountain. I was healthy, had moderate energy at this point, but my knees weren’t perfect and was having a little trouble staying hydrated – even though I’d been killing a quart of water a 2 electrolyte tablets each hour. Tim had a recent knee injury from playing baseball. We also knew descending down off crystal was treacherous as that road is open year round for the ski resort. As a result it’s littered with pot holes and other dangers. Between all these excuses and the heat near 100F, we elected to head straight back to Enumclaw on HWY 410.

On paper Crystal Mtn. Rd. to Enumclaw looks easy, as it’s literally all downhill from there. However there was a sizable head wind. To give you an idea, while the wind wasn’t enough to stop me from rolling, it held me to 10mph on a 3% grade. I’m a big dude and gravity would usually allow me to get to 20mph without wind.

We took turns pulling and we managed 20-24mph until we hit Green Water. Recall that I didn’t have a working odometer, so I was exactly sure how far out I was, but I figured I was an hour away or so. I broke off our line, and called Lisa so she and the kids could meet me at the finish.

About 10 miles down the road I came up to Tim who got dropped off the line. He’d hung with me during the climb up Cuyase, so the least I could do was pull him into town. We met up with the rest of his crew at the Mud Mtn Rd. turn. From there we had only 8 miles to go – all of which was either down hill or flat. My feet were burning hot like I’d been doing jumping jacks bare foot on hot pavement for hours. I decided not to care and kept moving to the finish.

Just at 6:00pm I crossed the finish line at Enumclaw High School. People were saying how hot it was, but I didn’t noticed because I’d stopped pedaling. I got my customary free ice cream treats and handed them to my kids.

Having never done this before, I can’t say how much of a factor the heat was. Asking RAMROD veterans, I got varied answers – so it’s impossible to conclude if this would’ve been a lot easier in different weather. In hindsight a couple more teeth on the rear cassette (12-27) would’ve been nice, and I should’ve trained on one of these mountain passes. I climbed up to Sunrise earlier this year, but I rode it fresh without 100 miles before hand. I’m not going to think about next year – I’m going to start enjoying my summer instead of worrying about the next big ride.

STP route and pace planning

Friday, June 19th, 2009

Check out this google spreadsheet I made.

That’s the read-only version, but you get the idea of how you could do this yourself. Rather than look at the entire 200 mile ride and say “geez, I hope I average 15.5mph the whole way” – this sets specific check point goals. Major meal stops take longer, so I’ve accounted for that by lowering the pace.

Personally I like to work things like this on a fairly structured schedule. I’m not going to cry if I’m an hour late getting to a checkpoint, but if possible I’ll try to make up some of that time later.

You may have noticed that I plan to ride from my house, rather than roll out of UW Husky Stadium. To all you haters, I’m not cheating. I have it all worked out that I’ll ride 24 miles between my house and REI Corporate HQ in Kent. From that point on, I’ll stick to the standard route and my mileage will be (within a mile or so) in synch with the other 9,999 cyclists. I’ll have traveled 200 miles when I arrive in Holladay park in Portland.

Reasons I’m doing this:

  • At the present time I’m riding solo – no meet up @ UW planned
  • I can sleep in longer (because waking up at 4am, instead of 3am means sleeping in)
  • The first 5-10 miles of STP are horrible. Crowds, bad roads and slow speeds.
  • I live in close proximity to the route along West Valley HWY
  • I’m special
  • The next thing to solve is get my Garmin 305 cyclocomputer to last longer than 10 hours.

    STP Day 2

    Monday, July 14th, 2008

    As expected the second day was a bit more tiring, but the biggest change was the heat.  From the time we crossed the Columbia River to the time we crossed the finish line in Holladay Park, it was in the mid to high 90*s.  That made hydration a challenge.  Our group forked into groups based on riding speed.  Not having a functioning cycle computer on this trip I could only guess, but think we must have averaged 18mph even considering the mild climbs.

    The most exciting part is that my handlebars did not shear off while riding the last 100 miles.  I have to deal with that as well as repacking the bearings on my wheels.  Everyone I rode with did an awesome job.  The returning riders all did better than last year and Brandon was very strong in his rookie STP event.  We should all consider riding the 200 miles in a single day in 2009.

    STP Day 1

    Saturday, July 12th, 2008

    This morning had its share of technical problems. My rear hub was making a suspicious squeal and my GPS cycle computer wouldn’t turn on. The good news is the hub still spun well, so the bike was ridable, even if I didn’t know where or how fast I was riding.

    Later in the day I isolated a suspicious “click” to the right side of my handlebars. Initially I thought it was the STI lever, but after reproducing it a few different ways, I concluded it’s the handlebar itself. There’s a slight crack to the right of my stem clamp. To mitigate the problem, I’ve slid the bar to the left, so that the crack is underneath the clamp.

    Physically I’m feeling pretty good. My feet hurt and I even had some small blisters on the balls of my feet. I’m not totally wiped out or in pain, just really thirsty and wishing it wasn’t so damn hot outside in Centralia. We’re camping out in the college square and the sun is beating down with warm 90+ degree temperatures.

    I’ll fill in on some of the interpersonal stuff in a later post. There’s some comedy for sure.

    Square Taper Bottom Brackets

    Monday, July 7th, 2008

    Today, after days of trying all manner of things to eliminate clicking noises from my new Sugino XD crankset I believe I’ve got things in order.  See the trouble is there all sorts of conflicting information about how to properly remove and install Shimano square taper bottom brackets and cranksets.

    Some of the key points of contention are:

    1. Grease or no grease on the tapered spindles
    2. Grease or loctite on crank bolts
    3. How much to tighten crank bolts
    4. Grease or loctite on bottom bracket threads

    In general if you grease the threads of a bolt, you will be able to torque it more than if it were dry.  Some folks take this to mean using grease increases the risk of over tightened parts.  Perhaps this is why the Campagnolo specs for their square taper bottom brackets says NO to use grease on the spindles.

    Also, loctite seems like a smart idea, but it really depends on how often you need to remove the bolts.  It also can leave some gunky stuff that you have to clean out before tightening back up.  After a point it’s almost like having old glue residue clogging up threads.

    Here’s how I installed a Shimano UN-54 bottom bracket and Sugino XD crankset on my Kona Dew Deluxe.

    1. Clean all parts.  This includes the threads on the inside of the BB shell on the frame.
    2. Grease the BB shell threads.
    3. Thread the plastic non-drive side BB cup.  I got mine to about 25lb.ft.  Spec says more is ok, but I’ve broke stuff acting like a gorilla before.
    4. Grease the smooth plastic of the cup where it’ll come in contact with the BB cartridge
    5. Thread  the cartridge.  Take note to include any spacers as necessary.  I’d neglected this and believe it contributed to a “clicking” noise when the drive side crank was at 1:00.  If you do include a spacer(s), be sure to grease all sides of it.  I tightened this to about 25lb.ft as well.
    6. Attach crank arms to BB spindles.
    7. Grease crank bolt threads and the inside of the bolt heads.
    8. Tighten the crank bolts to spec, or be a wuss like me and stop around 30lb.ft.

    Most professional bicycle mechanics I talk to don’t ever specify torque settings – instead they tell me “I tighten by feeling”.  That must be why their labor rates are so high.  :)