Last 60 days of posts from previous blog site

Tuesday, October 30th, 2007- Training Update

Outside today with Charles B and Ryan F. Good ride. Charles is a rec rider so Ryan and

Saturday, October 20th, 2007 - Training Update

I am really beginning to "wrap my mind around" the whole training plan. I have sort of
figured out what I want to accomplish over the next 4 or 5 months of indoor training.
The goal for the most part will be low to moderate efforts from 65-75% of my max HR. I
will try to stay on the computrainer as long as I can, but you know how that goes. I was
able to get out and ride with my new team mate Ryan F. I think he will be a great
addition to our team. Today the temp is 70 degrees and I actually did not feel like
riding. Tomorrow I will try to do 3 hours outside.

Wednesday October 10th, 2007 - Training Update

Looks like fall has set in. Temps today were a bit cold and it was time to hit the
computrainer. I really admit that I enjoy the CT. So simple to hop on without getting
all dressed up. I have done a couple days of CT so far this year. With many many more
to come. I did get the "scenery" pack. Now I don't have to look at the same desert
mountain for 400 hundred hours. Also, bought the HR strap. My training goal for this
month is to spend about 10 hours a week riding 5 or 6 days a week and 2 or 3 days a
week lifting weights. Mostly 10-12 reps and 2-3 sets. My riding will be outdoors when I
can and then CT the rest. I am focusing on "de-training" right now or in other words
actively getting "out" of shape. My rides will be mostly at around 75% MHR which for
me is about 141 or so. I will stay in the 70-80% range until Jan. At that point I will
start adding some interval work at MHR above 86%. In case you are wondering my
power output at 75% is about 210-220 watts and around 275 at 90% (last year). I will
try to keep track of all the data and maybe post some of it later. Last year all of my
rides combined including warm up and cool down I averaged around 200 watts. I
struggled with knee pain so, that should be quite a bit lower than this year.


Saturday, October 6th, 2007 - Doc Ride

Another day to test the Cervelo. Again it climbed like a dream. I flew up Waterville RD.
After changing to an 11-23 rear cassette, the sprinting has improved as well. The first
sprint of the day John H. and I were neck and neck. Too close to call. Second sprint I
passed John Van at the line. I saw John H. coming up the right and had to pass John
to put LAPT #1. At the finish things went well. Again it was me, John Van, Bily O and
John H. John Van went early and I was 3 or 4 bikes behind him with Billy and John in
tow. Again I had to hold off Billy and John H and came around John Van. for the
victory. Billy contested the sprint mumbling something about the location of the finish
line. In the end I think he conceded. Next season we will put of a marker! However
today I take the victory! Good job today to Keith K., he is the hardest worker on every
ride and today was no exception.

Thursday, October 4th, 2007 – Year in Review

After Andy Reiland posted his year in Review, I am motivated to do my own. You can
read his here www.team-wisconsin.com .

This year started pretty good. Most of Jan, Feb and March included countless hours on
the computrainer. I had about 2-3 months in late 2006 where I suffered from a knee
problem. I was really unsure about the prospect of my recovery. My thanks again to Dr
JV for give my some pretty simple and VERY effective help. There is no question that
LAPT is the place for physical therapy.

March included a week long cycling camp with some really great guys. I was not that
big of a fan of the riding there (many hills and narrow roads). The people in the south
are so much more laid back than we are. In fact, by the looks of their houses they have
been saying “I’ll fix that” for about 75 years now. So for the most part our little motley
crew of cyclists were welcomed and given our space. It was interesting to see everyone’
s early form. Of course, Scott Peterson was looking great. Brandon K. (I won’t even try
to spell his last name) too was very strong. John VanSusteren NEVER rides someone
else’s pace. He is smooth, constant and incredible strong. The boys from Chiro were
looking great as well. Aaron Duston had a particularly good season. Ryan Fandre sort of
disappeared for a while. I may have to lay off his wife next cycling season. Mike
Mandli, or as he should be called “Mr. Pain” struggled on the hills like I did in
Arkansas, but aside from some of the injuries he had, did very well this season. Of
course we can’t forget Lynn. Who, is probably described as a “recreational” rider,
although is VERY strong. He hung tough while all of us tried to whip ourselves into
race fitness. He probably enjoyed the trip more than any of us. Andy Reiland showed
that he can climb and dropped me more than once up several mountains. Go ANDY!

April was the beginning of race season. I had upgraded to cat 3 and was more than
nervous about the competition. However, I was able to hang tough through my first race
and I was pretty sure that my fitness was enough to compete at this level. I started the
season with many goals. 1st I did NOT want to cause any crashes. The last thing I
wanted was to ride like an idiot and loose the respect of my peers. (this should be
everyone’s #1 goal). To my knowledge I succeeded in this goal. My second goal was to
be able be competitive in the races. Apart from the road races (Denzer) I was able to do
that pretty well. My 3rd season goal was to beat Ochowicz in a doc sprint. I did that, I
don’t care if he did break his hip this season. Still I succeeded. 4th I wanted to be in
the top 10 in pts. I finished 7th. Finally I wanted to win a race. That didn’t happen.
That just means I have to win at least 2 next season.

Some of the memorable rides would of course be the Trek 100 crash fest, Wheels on
Willy (which was willy, willy fast), every Doc ride (still the cheapest race in town),
Tuesdays out of Centennial and the WiSport race in FT Atk.

Looking back at my season, it has been great. I can’t say enough about my team
(LakeAreaPhysicalTherapy/JDRF.org) We ALWAYS were the class of the field in Master’
s 1/2/3. Everyone gets along, there are NO team orders. If you got it, GO FOR IT! John
VanSusteren is a GREAT leader. He a man of few words at times, but throws down some
awesome demonstrations of bike racing ability. John Voight, who has been at the front
of every race I have been in, has also been a great help to me this season. Looking at
my race results, maybe it is not too impressive. However, let me say that in my
category there are 30 guys that can win races. Many are willing to attack and ride
aggressively. The talent in the races is deep and I felt I made my presence known on
many occasions. I did A LOT of blocking and work for my team. I can count at least 5
or 6 times where one of my guys got into a breakaway that succeeded, because I
blocked the pack and let up just at the right time. Next season I will be in the break!

Finally let me give a “shout out” to the others who inspired me this season. The
Tuesday night guys, Billy O – I have learned most of what I know about group riding
from him. Even as he shouted in my ear. I am glad to see he is back on form after his
hip problem. Jeff L. who is just always strong. He too is looking very strong after all his
injuries. Chad B. – I consider him to be the text book cyclist. Very smooth and very
aggressive. I have learned a lot from him. Keith K. who is ALWAYS on the front. He is
someone I admire and try to ride next to whether in the race or on a ride. Of course, no
one more than Andy Reiland do I thank. Andy just always wants to talk cycling. I don’t
know anyone who loves the sport more than he does. We have grown in the sport
together and I can’t say enough about how thrilled I am about his success. Someday he
and I will be riding three-wheeled bikes on the sidewalks saying “remember when”.

Now enough of the butt kissing, here’s the list of the guys that I can’t stand – JUST
KIDDING. I get along with everyone. I will try to keep up with my posts through the
“off” season. There won’t be much to say as mainly I will be slogging away on the
computrainer. – Tony Phillips

Tuesday, October 2 2007 - Recreational ride

Rode with my friend Charles B. I met Charles at my church (Lake Country Family
Church, Delafield) He is a recreational rider and has done a couple of triathalons. He
was particularly interesting as it has been a while since I have ridden with someone
who really did not want to drop me. Honestly, when you are will anyone bike race your
main desire is to see them suffer and cry for mercy. Riding with a recreational rider is
all about the conversation. It was great thank Charles.


Saturday, September 29 - Drop the Doc Ride

Again the Cervelo was tested. Right from the start bike was making some creaking
noise. I thought it was coming from the cranks. Turned out my front skewer was loose.
YIKES! Anyway LAPT smoked them again. We are pretty much unbeatable. I know
others were commenting about our team work and dominance. I won a sprint and John
Voight won the others.

Saturday, September 22 - Drop the Doc Ride

I was anxious for today so that I could test out the new bike on a ride that I know well.
It didn't let me down. My plan for today was to do a complete shake down to test its
climbing, acceleration, cornering, handling and of course, sprinting. For sure it climbed
like a dream. John Voight decided to attack at the base of Waterville Rd. Keith K and I
tagged along and us three worked the break away all the way over the top and to the
first sprint point. The Cervelo gets an "A" for climbing. On to the flats I stayed on the
front most of the time. Working what pace line we can get going. The Cervelo gets an
"A" for handling. Through some of the turns I tried to see just how it felt. Again it got
an "A". Team LAPT nailed the Oak Hill sprint with myself leading out John
VanSusteren and then he delivered John Voight to the line, text book just like it should
be (except I should win). The final sprint was a bit dicey. There are always guys that
seem to come to the front that tank about 500 meters before the finish. I got caught up
behind a couple and ended up 4th or 5th. I am going to give the Cervelo an "A-" for
sprinting. Right now I have a 12-25 rear cassette. Because this bike accelerates so
quickly (It gets an "A" for acceleration) I ran out of gear at each sprint point. I will pick
up a 11-23 this week and I think that will solve that issue. My old Trek I could manage
the 12-25 but was beginning to run out of gear with that as well. With an 11 on the
back I think this thing will be a rocket in the sprint. I can't get over what a great ride
this bike is. Much different than the Trek.


Wednesday Sept 19, 2007 - The New Ride

Well, after 6 weeks of waiting BikeDR came through on my new Cervelo R3-SL. I should
say that many people have had to wait 10 weeks or more for this bike so BikeDr really
was able to get quick by comparison. I rode it for about 40 minutes and I have to say
that it really is the cat's meow! It rides like a Lexus. I look forward to getting it into a
full sprint. Now if I can just get John VanSusteren to change LAPT colors to black and
white to match my bike.


Saturday Sept 8th 2007 – Ride the Rock Wisport Road Race

103 starters, most of which were non factors throughout the race. Great roads and
everyone rode really well. The pace was pitifully slow at times. I got into a break or
two but nothing that had any teeth to it. It was obvious no one was really going to
work. Some teams have many guys still my one man LAPT show had myself chasing
several breaks. The race finish came earlier than I expected. Some of the local guys
knew the course and the finish and it paid off for them. About 2 miles before I thought
the finish would be several guys (all on the same team) took off. I picked up my pace to
keep them in sight and as we turned a sharp corner, I saw 200 meters painted on the
road. I looked up and the finish was right in front of me. By the time I got up to sprint
the race was over. I took 5th although I should have won. Lesson to learn about doing a
recon of the route.

Saturday August 25, 2007 – Daily Double Doc Ride and Chiro Crit.

I always hate to miss the Doc Ride. So today I decided I would do the ride and then go
racing in the afternoon. As always the doc ride was great. LAPT dominated the sprints
(even without the Sprintanator John Voight) I took one, John Van took one and Adam
got the last. I took second! The Chiro race had me a bit nervous. I wasn’t sure how
doing the Doc ride was going to affect my performance. My legs were pretty shot and
really didn’t have much expectation. Though I must say I have really felt strong as of
late. The race course was great and the Chiro guys put on a first class event. I was able
to hang pretty well throughout the race. I had nothing to contribute as far as pace
went, but I did my best. Ended up 14th for the day and I didn’t get dropped on the
climb.


Tuesday August 14, 2007 - Tony's Tips To Avoid Biker Burnout

After a long season of training and racing this time of the year gets riding can be the
last thing on you mind. Here are some ideas to keep you going until the weather forces
us off the road.
1. Only ride when you think it will be fun.
- you brain is designed to make you avoid things you dislike. If your normal rides have
grown dull don't do them
2. Buy a new CD and only listen to it when you are on your bike.
3. Go and ride somewhere that you don't normally go.
- Holy Hill
- Jefferson County Bike Route
- If you drive 45 minutes West and park you will have hundreds of miles of bike roads
that you have never seen before.
- Grave yard ride- Go visit the grave sites of all you dead relatives (great motivator for
staying healthy and fit) If you are an orphan go visit my relatives grave sites, it will
ease my conscience.
- Stop and smell the roses ride. Take your time to stop and enjoy the scenery that the
lactic acid has blinded you from for the past 6 months.
- Kodak moment ride. Bring your digital camera and create a photo slide show of your
favorite ride routes. In February it will bring you to tears.
- August is raspberry season. Take your bike and go and pick some health (free) berry's
along the roads. (St Augustine road there are some).
- Do a century. It is still fun to put in a hundred miles and gain weight along the way.
- Get out a map and find a land mark and ride to it.
- There is a radio tower in Lebanon. You can see it for miles, see if you can get to it. (by
the way, I lived in the house next to it on the west side, it was haunted and I am pretty
sure I saw a ghost, so hey that might make it even more exciting.)

4. Buy something new for your bike or in my case, buy a new bike.
- there is nothing like new bar tape to motivate you to go out and ride your bike
5. Take your kids for a ride.
- There is nothing like dropping your 12 year old son on flat road. Then when he
catches you drop him again. When he's nineteen he'll blow you away so NOW is the
time to get in your digs. *NOTE: don't do that to your wife, she'll replace your BODY
GLIDE with ICY HOT.