I’ve had some pretty good results at Xterras lately, so I thought it was time to up the ante and sign up for the South Central Cup race in North Little Rock this weekend. Colleen and I left Austin for kinfolk housing in Terrell Thurs night. Friday morning we finished the remaining 300 miles to Little Rock in good time to setup camp, pre-ride, do packet pickup, and go to downtown Little Rock for a little sight seeing. I usually travel far for the race itself, but if I’m going to travel far I always try to get in as much sight seeing as possible and make a mini vacation of the trip. Knowing that the race would be very hot the next morning didn’t keep me from enjoying some samples at Bosco’s microbrewery. It was warm tent camping Friday night, but nothing a cold shower couldn’t fix. By race start 10am, the heat index was already 100 degrees. This did not initially concern me since I ride in the heat, I run in the heat, I even live and sleep in the heat, all so that I can perform better in the heat, and Texas has a lot of heat. Swimming in the heat, however, is something entirely new to me.The temperature of the water was in the upper 80’s and not wetsuit legal. It was also regulation 1500 meters, something else this bread and butter cross country mountain biker racer isn’t used to. A slow start in the steamy water eventually turned into, well, a slow, uncomfortable, very challenging swim. It was very frustrating and very disheartening. The people I was hoping to compete with got out of the water in 24 minutes-I exited in 39.This would prove to be an insurmountable gap, but I would still race as if I had a chance. Having been in that hot tub for nearly 40 minutes took its toll on me, and I had a hard time getting up to speed on the 17.5 mile bike. After 1 of 2 laps things finally started to click and I began to make up some time. A quick T2 transition setup for a good start to the 6.2 mile run. I was really dreading this run now that it was super hot and a lot of it was on the road, fully exposed to the sun-plus I don’t consider myself a very good runner. Something was different this go race though. My form and cadence felt great heading into the steep “billy goat” scramble- a very rocky climb to the top of a cliff towering above the Arkansas river.(Look carefully at the photo and you can see a fence at the top. This fence only protected about ¼ of the Cliffside run. The other ¾, well, you best keep a safe distance!) The view and run along top was nice, but the switchbacks back down the hill were a welcome relief because it meant no more climbing, and the turn around point for the run. I was on cruise control, picking off runners one by one. My confidence got stronger and stronger, as did my pace as I neared the finish line via the road that the course went out on. Then came the right turn up one more long, gradual, sun filled hill. It was strewn with demoralized, dehydrated racers walking up it at snails pace. I myself walked a good chunk of it, but still ran as much as I could because I suspected there was water at the top. Sure enough, there was, and it was cold. Just what I needed to get through the last mile of running, mostly downhill to the finish. The race results had verified what I was expecting. No

podium finish this go round, and 19th overall. A disappointing variation from the age group podiums and 5th-6th overall I had been earning. It only ate at me a little bit though, because further examination revealed I still had a very good bike split and an even better run. This was also an Xterra Cup Race, and the competition was much stronger. It’s obvious where my weakness lies, so from here I will invest a lot of time and energy to become a better swimmer. Assuming bike and run times will continue to improve (they’re already pretty dang good), I’ll be hanging with the pros in no time. 😉

Sunday

With no crash the day before and seemingly minimal soreness from the Xterra, it was a no brainer to enter the Pro/Cat 1 XC race sunday morning. Just like in Oklahoma last month, some familiar faces from Texas showed up, as well as several locals and even a Pro from Colorado, who had also raced the day before. The sprint was uneventful and didn’t spread the field out much, even though it was a good 1/2 mile long. I entered the singletrack mid pack. The eventual top three finishers (Brian Smith, Ray Hall, and Bryan Fawley) all took off and left the weak ones behind to fend for ourselves. After the legs were warmed up from a half lap, it was go time. By the end of the first full lap, I had moved up to 4th, a position I would not relinquish and only build a gap on. Big Tex was really ripping the trail that day. Uphill, downhill, rocks, roots, smooth hardcover, you name it. I didn’t let off the gas except to pass riders from other categories. I wa really overcome with joy most of the race. The pace was fast, very fast, and I made very few mistakes, if any. It’s what a cross country race should have felt like. Considering I had raced the day before, I couldn’t have been happier with my finish on Sunday. It was nice redemption for what felt like a shortcoming in the tri. The drive home was long and uneventful, except for short stop in Terrell to have dinner with Dad and family for father’s day. A little time off this week and watching my horns play ball and hopefully bring home another title, and I’ll be ready to race the crit Thursday night and then a road race in Fredericksburg Sunday, with perhaps some Enchanted Rock camping thrown in too. Should be a good week. Thanks for reading.
Caveman

Boy,

That was a pretty nasty cold. Two full weeks of symptoms and nearly that long away from training. I could be all ticked off that I lost that much training ground in the midst of two important races coming up, but that is not the Caveman way. The Caveman way is to work with what you got and perservere. Time off can and should be a good thing if used properly. Rest up, enjoy other aspects of life, get stuff done around the house, tune up your bikes, learn new stuff. I pretty much did all of that.

Since kicking that cold to the shoulder, training has been back full force. Some tough workouts have left me sore and beat down, something I’m not accustomed to after racing at this level so long. I’m going longer, harder, in hotter and hotter conditions, and tougher trails. My race goals are coming back into focus. Tonight is a much needed recovery night with a relaxing dip in Barton Springs and some flexibility drills this evening. Wednesday will see a moderate run and Thursday the driveway crit before heading north to Little Rock for the Dawg Dayz South Central Xterra Cup Saturday and MTB race Sunday. Another double duty weekend of racing, but I’m really looking forward to it!

Thank you, Rocky and Team America, for the motivation. Yeah. Let’s start building some hurt bombs.

You betcha. The title says what I have long preached that anti-bacterial this, anti-biotic that, cook to a certain temperature, pasteurize it, you name it, will eventually be the death of us. Heck I even remember posting a quote up in one of my original “Eat Like a Caveman” posts. In case you forgot it, here it is again:

Today’s mentality about dirt, germs and protecting kids from everything will be the cause of extinction of humans at some point in the future.

Therese Todd
Salisbury, Maryland

Well, you don’t have to take my word on it. While scanning the weather channel this evening for severe weather warnings, I came across a link that caught my attention with the title above (sans raw food afterthought). After reading it, I felt compelled to share it. So here it is.

http://climate.weather.com/articles/dc2clean2009.html?page=1

I couldn’t have said it better myself, except maybe leaving out that part about a happy balance. If you are going to commit yourself to a healthier immune system, then do it, which in this case means don’t do it (wash your hands so much, buy anti-bacterial products, use anti-biotics, etc. etc.)

Here is another related article that points out something very important:

The truth is, people who are buying up all the antibaterial products are doing so because they think they’re being extra cautious and protecting themselves from disease or infection.

But what they don’t realize is that most of the infections people get are of the cold, flu and diarrhea variety — and those are caused by viruses NOT bacteria!

This discussion is closely related to the Raw Food post I’ve been working on, which instead of a post, I decided to make into it’s own page. It’s a work in progress and a page is easier to edit, so without much ado, click here to access this new page.

Happy reading!

I’m sick with a bad cold. This virus began to show its ugly face Saturday night with a sore throat. Then it was sinus congestion, and going into Monday and Tuesday, fever, lethargy, and at times a little light headed-ness. Today, I’m feeling a bit better. I’m over the hump and on the road to recovery, but this cold has definitely taken its toll. While the physical ailments obviously suck, what hurts just as much is that my immune system let me down. The is the first let down in 6 months that I have experienced from the Caveman diet. One of the major benefits of the diet is that you have an incredibly strong immune system. Just look at indegenious peoples around the world, and even at Native Americans of the US. It is well documented that they were extremely healthy specimens and rarely if ever got sick, that is, until they had contact with Europeans.  I can have the healthiest diet in the world, but I live in the city, amongst thousands of people and city-adapted critters. I work in an office where the closest 4 people are less than 10 feet away. Whatever they contract for whatever reason, I stand a chance to get it too, and I believe that is what happened. Two weeks ago a coworker came in sick. The following week, the guy next to him developed the same symptoms, and now me, sitting next to that guy, got the same symptons. With all the people falling prey to the flu right now, I’m thankful that at least my symptoms weren’t that bad. Maybe it was a weak strain of flu virus, but my immune system was indeed strong enough to limit the damage. That makes me feel better, so that’s truth enough for me!

I managed to fight it off without any over the counter medications, except for the use of a homeopathic drug called Oscillo. Cough syrups and cold/flu tablets or whatever is you see on TV is all made for 2 purposes: to make money for the pharmaceuticals, and mask your symptoms. Masking symptoms does nothing to fix the root of the problem. In fact, such practice can prolong the sickness. Excess mucous is your body’s way of trying to get the virus out of your body. A fever is your body trying to kill the virus with heat. There are good bacteria and antibodies in your system that antibiotics destroy, so instead of taking antibiotics I recommend probiotics instead. I hope you can see where I’m going with all this. Please don’t waste your money on any of the cold/flu stuff you see on TV.

If you contract a cold, follow these simple steps. I might also add to consume a lot of raw garlic. Garlic has a powerful compound called allicin, which has been shown to fight colds and reduce your downtime. Chop up a clove into small enough pieces to swallow and chug them down. Then, get a clove and stick it in your cheek and hold it there as long as you can. Bite down every few minutes to release the juice.

So, I’ll be taking it easy for a few more days and then plan to hit my training extremely hard. I’ve two big races coming up: the Xterra South Central Cup, and the Breckenridge 100. Raw food post still to come…

While I was up in north Texas celebrating Memorial Day with kinfolk, I thought I’d take in a little road racing Monday afternoon in Ft. Worth. True, I had sworn off any serious road racing for a while since a crappy weekend of road racing back in February, but Thursday’s positive results out at the local Driveway Crit Series gave me high hopes for a decent finish, even If I were racing a bike 6 lbs “inferior” to everyone else’s out there. I was further fueled by news that my upgrade request for Cat 3 did not pass, and that a strong showing at a state championship race would perhaps give the officials more reason to reverse their decision. I would keep my expectations low though, as the last time I attempted this race 2 years ago, I didn’t even finish it. The visit to see my folks was first priority, the race second.

With that in mind, I had no problem partaking in several tasty adult beverages for the majority of the weekend, along with copious amounts of grilled meat and vegetables. I didn’t drink enough to get sick, but it certainly didn’t help to keep me hydrated. Come 12:15 at race start, it was very warm and very humid. I would guess 65 or so riders toed the line. Here I am, unshaven legs, unshaven face, no gloves, no computer, no heart rate monitor, safety glasses for eyewear, steel framed bike, still trying to recover from a weekend of gluttony. I look nothing the part of a “road racer”, and I’ve never considered myself one (thank God), but I was ready to roll.

Start line position has never been an advantageous component of my carefree attitude. I didn’t care too much that I was in the back until 1/2 way through the first lap ( of about 26 laps of the 60 min race). The first 10 or so laps were absolute balls to the wall, and it was absolute carnage. Riders were dropping like flies. The attrition rate was incredible. I remembered now why I got dropped the last time I did this race. This course is fast, but when a state title is on the line, the racers are even faster! Throw some $25,$50, & $100 primes in the mix and you’ve really got an exciting (meaning ridiculously fast) race.

I struggled to stay on the rear as racers fell off the back, one by one. A group of three got off the front, but there was nothing I could do about it this very day. The elements and lack of proper hydration were definitely taking their toll on my body. I was not the same rider that killed out on the track Thursday night. At least I wasn’t one of the unfortunate souls getting dropped. I’ve been there, and I know the shame and disappointment that comes with it. Better luck to those racers next time, and I sincerely mean that.

About 40 mins into the race, the pace lets up just enough for me to catch my breath. The peloton is still pushing on pretty hard to catch the 3 up the road, but at least now I find myself in position to move up some spots. By the last lap, I’m up to midpack and ready for the sprint. we hit the next to last turn and I gun it to move up a few spots. Hit the last turn, avoid the nasty crash to my left, then gun it all the way to 13th place. In a race this fast, the difference between 4th and 13th is only .265 seconds. Close, yes, but almost doesn’t count in crit racing-that is the nature of the beast.

Looking back over the Texas racing forums today, someone taking lap times out there mentioned that the Cat 4 race was faster than the Cat 3 race. There were definitely some fast and hungry racers out there Monday-congrats to them all. Considering the circumstances, I felt good with 13th place, and like I’ve said before, only stand to get better. No racing this weekend, but should have some time to get that raw food post out this week. Keep on keepin’ on!

Every cyclist has heard the mantra ” It’s not about the bike” A recreational rider just looking to get out and ride will surely believe this, especially if a they can score a smooth ride for under $300 after going into sticker shock from seeing the prices on a modern day race bike. Any hardcore racer won’t believe it though. To them, the only thing that makes them worthy and competitive is dropping $3500+ for uber light bikes made of heat treated hydroformed aluminum, 6Al/4V  titanium, or 40k carbon weave with the all new BB30 bottom bracket system. What does all that mean anyways? Components, too have fallen victim to the same marketing glitter. I could shell out $600 for a perfectly functional Shimano 105 groupset, but no, I’m a hardcore racer, that stuff isn’t gonna make me faster. I need a $1900 top of the line Dura Ace groupset! Now we’re talking!

I don’t know how or when it happened exactly, but I took on a fascination with vintage lugged steel racing bikes.  Up until the early 90’s, lugged steel was the only way to go. The frames were handmade, high quality, resilient, tough, pretty, and yes, a bit heavy-at least compared to modern materials. I didn’t get into cycling until 2003. By this time, carbon fiber was the accepted material of choice among racers. Aluminum was still a popular choice too, due to it’s value, and arguably, greater durability. I didn’t even know what lugged steel was.

Then one day I purchased a cool Schwinn LeTour II for commuting around town and fell in love with it until it’s untimely disappearance from my front porch one summer day. Just for kicks, I took it on one of the local weekend rides in Austin, the ATC Dam Loop. I wasn’t able to hang with the big boys, but I held my own otherwise on a tiring 52 mile ride that day. The ride had inspired me to learn more about these old lugged frames and a new curiosity was born.

Well, I really missed that Schwinn after a few months, so I decided to start looking around for another bike to replace it. I came across this beauty. It was a nice ride, but too small and not quite vintage enough-and Japanese. I wanted some good classic, American steel to try out as a race bike.  Several failed bids on Treks and Schwinns and I came across a little known American brand named Ross on ebay. I put in a fair bid, and it stuck, so for $137.50+ $40 shipping, I had a new (used) frame!

It was my intent to keep my Trek Madone as a time trial bike and build the Ross with a more retro build, so I didn’t want to swap out parts. Instead I found some nice old parts on ebay and got a few more from East Side Pedal Pushers down the street to finish out the build. I had planned on downtube shifters, but the ones I bought didn’t fit the braze on bosses the frame came with, so in the end I did swap the ergo shifters and race wheels from the Trek onto the Ross. Here is the end result:

Well, the 22.05 lb build got its first test last night as I took it out to the Thursday Crit. First race up, the 3/4 Category. Settling into race pace was not an issue like it was with the Diamondback. Moving up in position wasn’t hard either.  A break started to pull away and I didn’t like what I saw, so the Ross and I single handedly bridged the gap. So far so good, except that effort left me a bit winded and at the back of pack. After recovering, it was time to move up for the sprint. Make the last turn, put the hammer down, and voila, 8th out of 65. Not too shabby for some old bones, especially considering I was racing against Cat 3’s.

Immediately after that was the 4/5 race. It was hard getting into race pace this time, only because I was still winded from the 3/4 race. After things settled down, I moved up to the front and did a little work before falling back to midpack. Come the last lap, I could sense everyone’s fatigue and unwillingness to go for it, so I went for it. I was in great position heading into the s curves and saw a chance on the inside line to take the lead, so I took it. My tires held through the turn ( the guy’s I just passed did not-he’s ok, don’t worry) and it was an easy sprint to the finish line from there. 1st of 75, even better for some old bones.

So please, if you will, take the moral of this story NOT as I kicked a lot of butt out there, but that I did it on a 1985 lugged steel frame that I maybe invested a total of $400 in (not including wheels and shifters, since I already had them) To a certain extent, your bike needs to be race worthy, but not to the extent of the lightest frame and most expensive components. Get a grip on reality (unless you are a Pro racer) and only buy what you need, not what you think you need. Steel is real, and it’ s going with me to the Texas State Criterium Championship in Fort Worth this memorial day weekend! You guys be safe, and have a fun weekend.

-Caveman

The raw food post will have to wait. Here it is Thursday and I’ve barely had time to write of Sunday’s Dirty Xterra race that took place at Canyon Lake, TX.  Here is the recap:

• The course got a lot of rain on Saturday, so much so, that I didn’t even bother bringing the full suspension. Canyon Lake is a VERY rocky, bumpy course. I was looking forward to a little squishy luxury this go round, but the rigid singlespeed workhorse would have to get ‘er done once again.

  

• The lake level was very low. This exposed a lot of rocky, shredded beer can shoreline. One guy had to get stitches from a slashed foot. I myself wasn’t immune to sharp objects and cut my foot exiting the water, but my feet are getting tough from barefooting,so it wasn’t that bad. The race director had a hard time setting one of the buoys, so the swim had to be shortened. This benefitted me since I lose more time the longer the swim is. I’m not afraid of the water or the distance, I just prefer to pass as few people on the trail as necessary since swimming is my weakest sport.
• The longer and harder the bike, however, the more time I make up. The bike course wasn’t quite as muddy as I was expecting, but it was plenty slick and technical enough to separate the men from the boys. 15 miles of trail was all I needed to jump from 44th out of the swim to 4th into the run
• the bike effort earned me the fastest bike split of anyone for the day. This was my primary goal going into the race, and despite riding one of the least technologically advanced bikes out there, I made it happen.
• the 10k run was my first 10k ever. It was probably a little more like 6.5-7 miles,  split into two laps. I again chose to run in my new Mizuno Wave Universe II shoes. (These are ultralight track shoes with hardly any cushioning-I’ve been running/walking barefoot and training enough in these shoes that my foot and leg muscles have become tough enough to resist the beating of a trail run despite minimal cushion) The first lap felt smooth and strong. the second felt ok until 5th place blew by me to retake 4th, a position that he would not relinquish. I started slowing with about 2 miles left, but pushed through the pain to hold my position

  

• 5th overall, 2nd in age group, and like I said, fastest bike split of the day. Overall, I am very pleased with the effort and thought the race was very fun.
• I’m going to work on shaving 20-30 seconds off my swim pace and 1-2 minutes off my run pace to get me in the top 1.

So, with that, the MTB season is also over. The last XC race of the spring was held the same day. Why mountain bike when you swim and run too!? I now focus my efforts on training for the Breckenridge 100 endurance MTB race in late July, but I think a visit up to Little Rock for the regional Xterra cup race might be in order since I’m doing so well in these events and only stand to get better. Thanks for reading, and continue to keep an eye out for the raw food post!

Still need convincing that the Paleo diet is better than the conventional American diet? Still unwilling to give up bread, pasta, rice, and anything containing an agricultural grain or sugar? Still believe what the government tells you to eat is best? I came across some simple, easy to digest study material I’d like to share with you. Keep an eye out for a new Raw Food post I’m working on. Here’s to your health!

[youtube=http://www.youtube.com/watch?v=v8WA5wcaHp4&hl=en&fs=1]
[youtube=http://www.youtube.com/watch?v=mNYlIcXynwE&hl=en&fs=1]

Today’s post is not of my own, it’s from a fellow Texas racer who I hold the utmost respect for, Mitch Comardo. I remember back in the days of racing the Sport  category seeing Mitch’s name climb the Expert 19-29 category. By the time I moved to Expert, he had gone on to the the Pro/Semi-Pro/Elite category, finding himself at the bottom of the pack more often than he was used to. By the time I moved to P/S/E, he was back at the top. The thing that really impresses me about Mitch is that he also races a rigid singlespeed, except he does it on every course, not a select few as I choose to do. Not only that, but he does it very, very well. You know something is wrong when you see him finish out of the top 5. Mitch finished 3rd at the recent Double Lake race, right behind this year’s state champ Scott Henry and former Texan Pro racer Jason Sager. Not bad at all. Mitch’s latest blog entry summed up the race beautifully, without summing up the race at all. More importantly, I think it summed up the sport and why us racers do what we do. Hop over to Mitch’s site and check it out here.

Well said, my friend. Keep on keepin’ on.

Why is a movie review on a cycling blog, you ask? Well, for one thing, it’s more than a cycling blog so I can write whatever I want, but for another, I have a lot in common with this movie. What do Wolverine and I have in common?

Other than devilish good looks, a  rock solid body, and animal instincts, we are both driven. While Logan is driven by betrayal, revenge, sibling rivalry, the murder of his girlfriend, and all sorts of crazy events that only happen in movies, I am driven by other motives. Raw meat at the finish line?  Hardware? Podium girls. Yeah, those things are nice. The desire to get stronger, faster, healthier, better… I think those are the true rewards.

Anyways, Colleen and I caught a late screening of the film last night in celebration of Cinco de Mayo. Wolverine is my favorite X-Man, hands down. He doesn’t need magic tricks and fireballs shooting from his eyes or ice crystals from his hands to kill the bad guys, he just needs brute force and instinct, two qualities the Caveman style of racing are known for. If they didn’t call me Caveman, that might call me Wolverine. Who knows? Go see the movie, it’s awesome.