In which I embrace my pale skin

I'm not counting on anyone noticing how pale I have been in the past two years-- but I will come out and say it. I am pale. Two years ago I would have been ashamed of this fact yet today I proudly embrace that my skin is significantly lighter than in years past.

I used to get really tan in the Spring and Summer months. Growing up in Ohio under the sweltering humid sun it seemed almost impossible to contemplate a suffocating layer or sunscreen because sweating was a dire necessity. I also used to have really bad cystic acne to my face and back that cleared quite well with some UV love. As I quickly learned, I also can get the deep brown tan on par with that of a pornstar. Just a few good days out and I was back to golden brown for summer.

To many, the tan lines of cycling and running is the embodiment of the sports. They aren't tan lines, they are "commitment lines." It is the time of year we dream about (unless you race Cross or Ski as your primary discipline...). Shed the warmers, layers, and the sponge and bucket for some liberation from the crueler elements.

Reality Check, here it comes

My father has metastatic melanoma and is actively getting treatment. My great uncle Jack died from complications of (wait for it) metastatic melanoma. My maternal uncle has had significant squamous cell carcinoma removed in the past year. Earlier this year at the age of 27, not even half the age of my father, I had a pre-cancerous area burned off my face with liquid nitrogen.  The circle of direct genetics and influence has closed in around me. I'm brown brown haired, blue/green eyed and need to embrace the fact that while I can tan rather well it is probably the closest thing to putting me in an early grave.

I took enough genetics and cancer biology in college (because the RD classes weren't keeping me busy enough?) to know my percentages. I know it's likely I have the gene that expresses the cancer proliferation so easily. I have the sun burn and sun exposure history to elevate my risk. Additionally it seems that life's idea of a cruel joke in hindsight, common sense, has evaded me until now.

As someone who strives to live an active, healthy, and life-extending lifestyle it seemed time to wise up. What also has helped my logic is that I see many folks who haven't protected their skin and they look like a piece of regurgitated fruit leather. I'm a vain person and have no shame in admitting I want to have the looks to grace Mens Health when I'm 65.

Action, move forward

First and foremost, I faithfully started wearing sunscreen that my dainty and rather sensitive skin could tolerate. I even found SPF product that I use as my daily lotion (because dry skin sucks too). I take the perfect 1oz tubes with me on my rides and reapply every 90 minutes. I haven't burned or peeled in over two years now.

Additionally, I'm wearing more clothes. I always ran around like a feral in only running shorts and shoes or had sheer/mesh sleeveless jerseys and no-show socks on while cycling. Fast forward to present day and I've learned the value of base layers for cooling and full-weave jerseys in Summer months. On long rides I wear SunSleeves-- which not only block UV but also are remarkably good at cooling the body down. I've learned that Sock Doping is a thing and can mean a pretty nice look. Afterall, It IS a sport of aesthetics...

I have an annual check-up now with a great dermatology group. If you have a family history of skin cancer your insurance will pay for this in full.

Diet wise, I haven't changed much. As a rule, I eat fairly well. Plenty of vegetation and raw and fresh-pressed fats. Sure, in the summer I get away with a bit more sugar BC I'm burning way more too-- but overall diet quality is still on par.

***No amount of diet magic can spare you a direct mutation from UV radiation no matter what the internet or best-selling author tell you.***

The takeaway 

Wear sunscreen, workout not in mid-day, wear a hat, cover up, and eat like you want to live to see the year 2100.

 Most of all, learn to enjoy the life you have for yourself, knowing that in a matter of a doctor visit or biopsy, your life could be changed forever.

Patrick. 

The stories our feet can tell

I have some pretty gnarly feet. They are strong, but certainly not pretty. I can look at my feet and think of past victories, podiums, bruises, ice baths, bursitis, ruptured tendons, broken toe bones, stress fractures, weird-ass warts, and how much Adidas shoes destroy my feet. It is undeniable there is this loose celebration for endurance athletes in the tissue breakdown and regrowth in our feet. Our feet take us to the very limits of our known abilities-- the one honest measure and true test of self, after all, is Sport. 

Our feet move us towards our goals and a deep sense of satisfaction that can last for years following. They can push us to drive people, including loved ones, out of our lives while we pursue these goals-- It is my hope that endeavors of our feet will somehow convey to these special people (or not-so-special) that when we make the choice stand next to them that they know it was a decision not easily reached. Think of the feet that have inspired thousands of other feet.

I don't think a lot of people recognize that their feet are capable of amazing things. Many find them gross (which I've always found a bit childish) or make a point to care more for their lazy comfort than relish the garish potential for black toe nails and blisters. Feet are biblical; they are symbolic of effort and struggle.

My feet are the only thing I know to stand on. 

June "race" report

How late am I posting this? Whoops, left this in draft folder!

It's always prudent to test oneself prior to target races. Many athletes will do smaller races or do simulation workouts to gauge fitness, test gear, and work on mental fitness. It's hard to imagine a sport that doesn't require some degree of "dry run".

The CBC double metric century (I rode the imperial century of 100 miles) proved to be a good test of my fitness before racing in September. Affirmation for what has been a more patient, yet structured, training schedule (read: boring lol).

The day was supposed to be a scorcher but some early AM showers and fantastic  lightening display cooled the temps down to reasonable levels despite spiking the humidity level. While I didn't start off too quick, I certainly did not waste any time getting up to a pace that was far from pedestrian. This was my first focused effort "racing" on my Tarmac and the bike performed flawlessly even if I did not.

The first thirty miles included a quick aid station and a thinning of the herd with the climb up Michigan hill and the undulating terrain outside Centralia. Further hills, much to my legs delight, rolled steadily and I had barely a bit of fatigue in the legs through mile 45...until I became LOST.

Panic? not really.
I got lost. I never get lost in a race very often however this time it sent me off course by about 5.5 miles. What was more concerning is that I had flocked in with a group of fellas that were sure we were heading in the right direction. Nope. We weren't. It wasn't until I told them the cue sheet prompted us to turn well before this time that we turned around (side note: never try and read a cue sheet whilst in a pace line..sketchy). A Fervent pace line ensued back to the point of original error, and after burning precious batches getting back on course I was met with a pretty big rough patch in the day. Miles 60 through 80 were not kind to me-- however, many of long death marches on the bike over the years have taught that keeping a steady pace and getting in calories always serves me well and I will eventually get my legs back. I swore a few times and the false flats could have made me cry but took solace in passing many people in those 20 miles. I increased the amount of calories by almost 30% in that time and kept my hydration steady to avoid cramping. Once again, I was thankful the heat had abated for the time being.

Over the bigger climbs and rollers of the day I made pretty good pace (and so-so recovery from the rough patch) to make Rochester with good time. I had even caught a coworker and friend who had started the course hours ahead of me. What made it even more special was Wendy and Nola there to give me the little boost to get back out on the bike and get back to Tumwater as fast as possible.

The next 20 miles went fairly well and I caught plenty of the OlyOrtho guys in the last ten miles. Many of tempo rides have been ridden on those final 10 miles and I left nothing remaining into the final miles of the ride.

A steady pace, good conservation of effort in the flats, and no stupid accelerations to put too much crap in my legs and I finished with a respectable 5h30minutes for the 100miles (+10) completed on the day. A total gain of 2,600ft is paltry compared to races I've done prior in Southern OH and WVa but the overall pace and effort was sustained to make an honest day of PB.

The Takeaway

My goal going into the ride was to finish within 6 hours if I was having a bad day, and ideally closer to 5hrs. I feel that with my concerted effort to not go too deep at the start, burn my matches evenly throughout, and not trying to crush the climbs I showed my form was in line for races later in the summer.

I made up a lot of time on the climbs despite not pushing into the red-- climbing is a cycling discipline, given my rather slim genetics and abnormally high max HR, that I continue to excel. When I was physically capable of mountain running my uphill game was pretty strong. While I haven't had the opportunity to put in any serious vertical training this year it IS reassuring to see that the ability to reach into my pocket and pull out good climbing results remains.

Looking Forward
I'll be looking to train to my weaknesses in the coming months. Hitting that low point after getting lost showed that my fitness could use a bit of bolstering on threshold stamina. False flats be damned. 

Progress+ Relearning The Subtle Art of Suffering

(Daily) Bread Miles 

A steady diet of miles have been fed into the legs up to this point in the year. Nothing in crazy volume like years prior and more consistent and well-intentioned miles (25hr+ training weeks are things of the past...). My body feels the most capable it has in over a year and less wrecked than the past years. Sinewy and goat-like, dense yet light. When I decompressed from that 2014 season I resolved to be in the place I am now by this time-- boom, goals are sweet.  It's a spartan calendar these past two years but in a way it's a great method to consider how I want to define myself as an athlete and "career man" (versus that of a "breeder" and homesteader).

Helping my motivation is my 2015 Specialized Tarmac Expert. Murdered-out black, light, and stiffer than my 2009 TCR by a landslide. This steed climbs incredibly well, thanks in part by the sub-compact crankset with shorter cranks, and descends like it's on a rail. It's a fun and punchy ride. Never thought I would ride 152.5mm cranks but I've noticed it improve my stroke considerably. Sticking with Speedplay pedals since they've been so good to me and my buggy knees. The boys down at Old Town Bike did me good.

The training volume continues to increase and my interval sessions are getting more focused and serious. Whereas the last three months have been about feeling a little more "worked over" after my 'push efforts', I'm prepping the body for the shit-for-muscle-tomorrow leg searing intervals that bring gobs of speed. Timing is everything with this work and I'm certainly no pro at it so the plan I laid forth for the next few months is careful to avoid burning matches too early in the year. We're calling this a "transitional year" for me after all and the blocks of training load aren't without some shifting. Rigidity isn't without doom.

Helping this transition to higher intensities has been the reconnaissance of some stellar sections of road within 40 miles of my place that fit both distance, gradient, and road conditions. Convenient and easily fit into a long ride.

Evening rides in the Littlerock realm are awesome 

The Subtle Art of Suffering

To be great at anything, whether Sport or elsewhere in life, it's only proper that one learn how to suffer through some great discomfort. With sport this presents easily and early as it is truly one of the only honest measures of ourselves in Life-- but is it really that easy? There's wisdom to learn along the way. I've considered in the past how I suffered through one workout or another that should have never been done (10x1000m in 2min30sec on the track off the back of a 20 mile long run is a workout that still makes me cringe at how my achilles felt the next day). Examining my motivations to go deep out on the road they have extended beyond simple Boyhood enthusiasm. All the while adult life tries to keep me from what I once held as my temple and Sabbath.

To feel like reaching something greater within yourself requires a level of narcissism that others may never come to understand. You can push loved ones or strain friendships over this quest to feel faster. They will suffer, mostly without complaint, only hoping their sacrifices don't go unnoticed. It's not a lightbulb moment when you see this either, it's subtle. In many respects those that don't want your shit will get out of the way-- fuck the haters. Those that remain are the diamonds. The polished of those diamonds will recognize the subtly of your suffering and subsequent gratitude fornletting you explore the depths of these experiences.

Motivation in rain? Try coffee! Photo: Ted King

We can get it wrong more times than we get it right-- but when it all comes together, and you feel truly satisfied with your race, it's next to nothing. Years past I felt I had this nailed but it spiraled out of control and now a bit older and wiser I'm amazing how naive I had been. Like all the best lessons in life this was not clearly defined.

indeed, Subtle.


P.

Catching some R&R on the OR coast is awesome and needed! 

"Let's talk about these core issues"+ important side note

I already knew the core muscles were important and I've had abs since I was 15 (which is easy when you struggle to maintain healthy amounts of body fat). Back then it was about looking good for the ladies (kidding). But it hasn't been until recently I realized the importance of core and maintaining a healthy relationship with planks, lunges, and glute strengthening exercising.

The epiphany came after I was coming from a long ride back in mid-March. My body was tired and I was happy to be getting home. I looked down to make sure my pedaling was still smooth and in my horror I saw my left leg tracking odd in relation to the pedal stroke. I had a weak core. Rudimentary knowledge in exercise physiology and anatomy quickly led me to diagnose the issue and muscles effected.

You see, sometimes it takes little moments to realize how much you have missed the big picture for so long. It all made sense why my massage therapist was always working that left leg more than the right, why I always developed my knee issues on the left side, and how single-leg pedaling drills sometimes are "odd" with that left leg of mine...

So I'm back to the morning ritual that I for so long held in HS. A mix of planks, "bicycles", and glute strengthening (both posterior and lateral stability). I've also concentrated more on my shoulder mobility by doing yoga to maintain some suppleness in my often-disregarded arms. Holding a low, aerodynamic position on your bike is easy at first-- but hold it for 6+ hours and get back to me on how your shoulders and lower back feel in the morning.

The proof is in the pudding: I PR'd a very challenging route just today and suffered none of the "left leg wobbles" I had suffered before. Back in HS it was about looking good running shirtless in the Ohio track season (and the coach made me obsessive about them too) now these abs are hidden most days and work within a body covered in a cycling jersey and slathered in sunscreen.

I know, super attractive...but there's nothing more unattractive than preventable anatomical deficiencies.

------Sidenote: speaking of sunscreen...

Now more than ever (diagnosed Melanoma now runs freakishly too-close-for-comfort in my gene pool) I am concentrating on protecting my skin from hellacious sunburns and excessive UV exposure.     If you avoid the sunscreen because it's icky, smells like a whore's shaving lotion, or stings in the eyes I REALLY recommend Beyond Coastal brand and their products which I have used the past 2.5 years. I'm a paranoid hippie when it comes to putting things on my very sensitive skin so I happily say this shit works and doesn't make you want to "forget" the sunscreen before you leave home.

Building The Diesel: My Return To Normalcy

Updates: nothing is happening...and that's a good thing!

It's been slow, steady build-up since the start of the year with solid base miles and plenty of longer threshold intervals thrown in the mix as of lately to build back my usual Diesel cardiovascular engine I had lost in 2014. Averaging about 7-12hrs/wk at this point. I expect the load to go upwards of 20+hrs/wk in the coming 2 months.

I spent a weekend in Bend recently and gathered some good altitude in the legs to kickstart a good early Spring. With the weather being remarkably mild the ability to get out on the roads and come back without a shit-covered butt is a nice thing. A new position on the bike has made things substantially better as well. The days are finally getting long enough for morning or evening rides with minimal additional lighting.

More updates in the coming months but until then it's a matter of patience and consistency to return to form.

2015: A Return to Basics

   The off season is winding down and I'm starting to look further into 2015 with a sense of eagerness. I spent a week in Ohio at the end of December and hit some of the old trails from my younger years. There was enough calm to be able to thoroughly reflect on where 2014 left me.

I can summarize it in one statement: a lack of consistency and direction in 2014.

I'll touch on both elements separately.

CONSISTENCY

    My blog was wrought with injury and illness the past year. I rallied hard following each setback, but the fact I had roughly 4 major setbacks in the year made it especially hard to rally each time thereafter. Some might say "oh you're young, you'll bounce back" and I most certainly will-- yet there remains key physiological adaptations gained from consistent training. In the past 18 months I have noticed my body needing more recovery than before and I can't help but think part of this is due to setbacks creeping up on me.

   Too often I was putting mega base miles down thinking I was lacking, whereas my mediocre high-

end fitness showed its ugly face come race days. While a consistent base is vital, I need more attention to getting the kind of fitness to move out of higher placings back towards my winning ways. A good example is that I was doing repeat miles 4 wks from the Fat Ass consistently in the 5:45-6:00min/mile range and 300m repeats to sharpen the legs 14 days out from racing. My afterburners we're stoked on that day with last mile at 6:10 on soggy Oly trails and out kicking the other guy with ease. Compare to my detonation in the last hour of Maupin and lacking the threshold to hold pace on the climbs. I didn't prepare correctly and scraped a 2nd place with a hint of bitterness at my legs. I was aerobically demolished bc the body didn't know any better.

   Looking back I see the error in my ways and will avoid (crashes be damned) those mishaps with better SELF CARE. I force my body to do things that I am capable of yet should take my overall wellbeing into consideration beforehand. it's not a matter of hitting the numbers and volume, it's how you get there pre- and post- training. 

DIRECTION

   This sorta ties into consistency but I am seriously considering a coach at this point. I have done well managing my training in years past but my work life is making confused conflict in my brain for accountability. Despite the experience and education in exercise science I remain my own worst athlete to train with :)

   I revised my racing schedule no less than 4 times this past year. a coach would have had another voice in these decisions and probably told me to calm the Hell down. With racing in two disciplines (ultra running and sportive/TT endurance) and an increasing work load (I took a promotion recently) another voice of reason wouldn't hurt.

WHERE IS 2015 GOING??

   The resounding theme in my head as I was cruising miles at Malabar over vacation was a return to basics. I had put solid years of miles in my legs prior to 2014. While the Pacific Northwest is more competitive than the Midwest in respect to post-collegiate athletics, a return to uncomplicated training would benefit greatly in rebuilding what I have lost. I likely won't race until Summer and focus on getting my body back to par the first 6 months and enter races fresher with a possible coach in the arsenal. I have started to put my feelers out for an appropriate coach. My numbers--and more importantly my motivation to place high-- depend on it.

Pics from back home in Ohio.

See you out there.

P.