Run 'n Gun

Travel Day. LAX to Sea-Tac. Wanted to get this up and out because of the possibility of another travel day tomorrow. If that happens there will be a dearth of download, calibrate and recovery time. Transfer media, re-charge, check in and go. The old run 'n gun. Good thing we decided to postpone the the Koi farm. But, ya know what folks? That is the way we like it.

Here are a couple pix from the weekend. Saturday in Oceanside for the Cal 70.3 and yesterday for the 17th LA Criterium, about a 3 iron from my sisters house which has now been officially been dubbed RCV South after this the third stray of the young 2010 campaign.

Saturdays shoot went off OK. We had some minor camera mount issues after taking a Camp Pendleton speed bump at 30 mph, a repair that was impossible to fix with one hand and on the fly, so an unscheduled stop was necessary. I am quite sure that the base security had their big eyes on me during the two minute emergency gaffers tape job. These unscheduled stops create another challenge to synch the GPS with video as we enter what Roger calls the time-space continuum. Meaning that although I have paused the Garmin to fix the video issue, time keeps moving (satellites can't pause) causing GPS triangulation synch problems in post. We have yet to come up with a software work around. So they ask me, sometimes nicely, sometimes not, to make the capture as seamless as possible, a request to which I always aspire yet rarely achieve. The Go Pro test is specifically addressing this issue but will have to wait until tonight's download to measure any degree of success, I can say this: Without any way to monitor capture it is a gamble every time out. Vegas had us at 20-1 on Saturday. Such is life in the RCV saddle at 25 mph in the middle of 2,700 riders on a highly restricted and challenging 56 mile course. At least we held those laughing bones for almost three hours before crapping out back at T2.

I will try to get some video of the event(s) up by week's end, but if I am out for New Orleans tomorrow, all bets are off.

RCVman heading home, gun is done, out and on the run.

Update: I am out for NOLA at 0-dark-thirty in the morning. Video on hold.

All Systems Go

Back in SoCal for the 2010 Rohto (Cooling Eye Drops) California Oceanside 70.3. Intel has it that the weather will be a little nicer than it was two weeks ago some 60 miles south for the San Diego Gran Fondo. BUT, we get an early start to it will be chilly. The Pros go off at 0640 followed by the last wave of AGers at 0750. That'll break 'em up! Just back from a final set up test spin on D's Honda Nighthawk 250 that will act as host for the 56 mile bike leg. A couple of firsts, one I will be solo on a moto (the scooter is not considered a moto because of its automatic tranny) along with the dual cam set up between the brakes (and above the gages) using the Canon as A cam and the Go-Pro mounted atop via external mic shoe. I will grab some stills for historical purposes and post tomorrow because I know you are dying to see this hi-tech-over-the-top, dual-cam-mounting-rig!) We will be testing a smaller resolution with the Go-Pro to try to up the image for mobile devices as well as manage the media more fluidly and seamlessly. That is the plan. All I have to do is navigate the triathlete mine field without any collateral damage. There ARE some tight sections if memory serves from my last race here in 2002 and last shoot in 2007. So we're hours away from the start of the 2010 edition. All systems are go.

View from the pier looking North towards San Clemente and of the serpentine tri-geeks queuing up (early) for registration. R minus 13 and counting.

Move the Rock

Sometimes silly can be fun, and fun can be productive, and productive means 'of value'. Sometimes. Here is the vid we (RCVman studios) shot over the weekend. It was an idea that came to me during a run. Many of them come from runs. This is one (of many) ways to make your run faster and more powerful. Move the Rock.

Bill Edwards Part Two

Here is Part Two of the Bill Edwards sessions. It runs touch longer than usual, so please stay with us. For those of you who are interested in the science of building faster and stronger cycling motors, the 17:25 total running time will pass quickly. These things take time. As they say, Rome wasn't built in a day and you don't develop 1,200 watts of explosive power with a limited attention span or the focus control set to random. As Bill suggests in the sub-title of his book, it takes eight weekly sessions to put the hurt on your riding buddies. Coach Rob T closes the piece by saying that his personal use of Bill's Drills upped his wattage from 600 to 900 watts in ten weeks. Patience pays!



Bill's book is available at RacerMateinc.com in pdf format. As John mentions, if you have a half million miles as base, go right ahead and download to a kindle and read it on the stationary bike at the gym, you'll soon be motivated to activate and engage these secrets! The diamond lies within.

Take Action

Take Action

If you take anything from this post remember these two action items:

1. The ideal human diet should consist of only whole, unprocessed foods – meat, fish, fowl, plants, fruits, and nuts. Whatever you can kill, pick, or dig up and eat on the spot. This is what your ancestors ate and what your body is meant to consume.

2. By the same token, the best exercise consists of natural, full-body movements – lifting heavy things, sprinting, walking, swimming, hiking, climbing, crawling. This is how your ancestors moved and how your body is meant to function.

RCVman is a busy guy today. That is ONE of the many reasons why we, as a group, meet three times a week at 0530 for our HIT spin sessions. To get it done and then to get it on. There are things that need doing. Today. Now. My metabolic rate is humming along right now on cruise control in overdrive. Could also be Steph's marvelous peanut butter chocolate balls we enjoyed after class as a reward, dunno.

Submitted for your review are three links from sites that I like a lot. On a subject that I am somewhat passionate about. The vibration from these articles resonates deep. I agree at the cellular level. My DNA is standing in group ovation. Nerve endings tingle and endorphins dance. The planets are properly aligned and God's children are at play. Except of course conservative Republicans who are angry again today because we have chosen to share. (Oops. Sorry). Also, as footnote, I'll allow (this time and in this context) the above about killing and eating animals, with the caveat that you must use a spear and not a high powered rifle. Things change, we evolve.

We are busy. Staying fit. Eating well. Doing what we love to do. Taking Health Care into our own hands. Asking for that responsibility. Sadly, many of us have lost the way, forgotten or been flat out beat to a pulp for tryin' or perhaps distracted by 72 inches of plasma, tweets and big gulps. Don't give up folks. Don't contribute to the problem, be a pert of the solution. Move your body. Eat a peach. Inspire someone. It is about character America.

Today I salute you. Now go run.

From SD last week. Put some sun on those things, please.

Mirrors

I think we build confidence in the same manner that we build strong muscles. We start slow using a combination of repetition and resistance increases. We allow the body to rest and recover. We are consistent and enthusiastic. We enjoy the process of advancing molecular evolution and making wholesome, healthy lifestyle choices. As our physical fitness increases, we continue, adding the other crucial components to the mix; Good diet and stress management. As we get stronger, faster and fitter, our confidence builds. We have more energy with which to use to help others. We have changed the whole and very much for the better.

"I can do this" is a mantra. A useful one. I can do this workout, at this intensity level and for the required duration. I can do this today. I will do something else tomorrow (cross training 101) and then I will do it all week. Additionally, I will not sabotage my efforts by smoking, gorging on fast food or alcohol abuse. I will also not be mean to animals. I can do this today.

And all month.

And all year.

And always.

Confidence. The reality of your perceptions and the power of your choice lies therein. Look in the mirror. Are you a kitten or King of the Freaking Jungle?

Do the work. Go hard. Rest, recover. Repeat. I can do this.

Motivation comes in many forms. Here, in an excellent article from the LA Times on the motivation behind running a marathon, we get (yet another) sample of the power of choice: You can perceive yourself to be timid as a tabby, or the have the power of the lioness. Which one is reality?

Doesn't matter. Just do the work. Be patient and honest. Smile as you go. The universe loves the kitten as much as the big cat. There is a time to purrrrr and a time to roar, a time to nap in Grandma's lap in the rocking chair and unleash explosive power in hunting for dinner. A time for rest and a time for work. I can do this.

Maybe confidence is the mirror. What do I want to look like today? What will motivate me to do more, feel more, see more?

Let's clean those mirrors, folks.

Number Five Rock

It only makes matters worse when the sun shines. Hard for me to stay in the studio when I can clearly see the blue skies thru the dust on my windows. I have a strategy however, and it looks something like this, (picture a quarterback designing the play in the dirt with first digit):

Get up early and get video work done. (Bill Edwards Two is coming along nicely and thanks to a couple of consumer re-posts and links the first piece is on virtual fire). Make Blog post. Download video from yesterdays Move the Rock session. Download the two hours of video from the BAC studio cycling sessions. Make another pot of coffee. Wash clothes and put dry dishes away.

Then ride over to meet up with Steph for our 10 mile run. Ride home. Eat, CSA salad and cereal with protein powder and strawberries. More editing. Paint media cabinets and instal LEDs. Recovery ride around four (when sun is still shinin'). Mix 90 minute set for tomorrow's spin. Pack projector and cameras for web-site shoot. Pick up mail. Make dinner of rice and beans. Watch Netflix The Boys are Back. Read another chapter of Gary Taubes' Good Calories, Bad Calories. Have a glass of Campo de Borja red. Review video renders. Rack.

The almost famous Number 5 Rock from yesterdays 60 second power session in the park. Video coming soon. It moved-but not very far.

IF

If

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you
But make allowance for their doubting too,
If you can wait and not be tired by waiting,
Or being lied about, don’t deal in lies,
Or being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise:

If you can dream–and not make dreams your master,
If you can think–and not make thoughts your aim;
If you can meet with Triumph and Disaster
And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to, broken,
And stoop and build ‘em up with worn-out tools:

If you can make one heap of all your winnings
And risk it all on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breath a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: “Hold on!”

If you can talk with crowds and keep your virtue,
Or walk with kings–nor lose the common touch,
If neither foes nor loving friends can hurt you;
If all men count with you, but none too much,
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And–which is more–you’ll be a Man, my son!

Rudyard Kipling


I have always liked this one, especially the second to last couplet about the 60 second distance run. At the time of Ifs publication in 1910, the record for the mile run was over well over the four minute mark established by Roger Bannister in 1954, although this is mired, somewhat in controversy. What is NOT controversial is the message behind the Nobel winning words of Mr. Kipling.

Despite opposition, amid hardship, against all odds and in the face of danger, scorn or bias, keep moving towards your most nobel goal.

And if you should get lost, frustrated or sick along that path, start again where you left off. If you can pick yourself off the pavement and get back in the race and if you can sustain this as oppression builds, you will have won a bigger race even than that of Sir Roger.

But that is a pretty big if. And here is the biggest part of that big if: I do not want to look back upon my puny and inconsequential life and ask, "What if?"

So today I am inventing a new training protocol, gleaned from the testing and wisdom of those that have gone before me, including poets and sprinters. Here it is:

Warm up. Start from a fixed position that can be repeated. Go (run) as hard as possible for 60 seconds. Mark that spot (my old pet rock will do nicely). Continue with "normal" training. Repeat once a week. Gauge the movement of pet rock. Most watches these days come with a built in timer so you can pre-set and then just listen for the ring tone to signify completion. Please also note that this very protocol is the basic time trial, with inverse time-distance-speed metrics applied. Nothing really ground breaking here and (not surprisingly) it can be applied to the bike easily using the CompuTrainer.

It is simply one more way to get another high-intensity power session into the routine in an environment that is repeatable, manageable and measurable.

Rocking on with Rudyard and Roger. Pics and results tomorrow.

District 9 Degrees

Remembering back to the birth of the RCVman blog, over 700 posts ago, the sub-title was taken from a Zen concept known as 'The Ten Thousand Things." My thinking ran somewhere down the path that by using this as an overview it would provide a fairly large source of material from which to choose topics on a daily basis. Because that was the mission, to blog daily. But a funny thing happened. The posts started to get somewhat myopic. The funnel was filtering a large percentage of the 10,000 down to about ten. The editorial blinders were narrowing the field of view to a select few.

And then to a VERY select few.

And sometimes, it seems lately, to one.

And I don't think it necessary to remind you of what that one is. And here is why.

Because it encompasses everything else. Most everything else. Even the RCVman creative writing team in cohort would be challenged to come up with a connection of power on the bike to, say, prawns. (this, because I watched District 9 last night).

We could play nine degrees of separation to the bike. Might be fun. And I'll wager you a pair of CompuTrainer RCV bike socks, that we can connect any of the ten thousand things to the bike in less than nine steps. Because it's ALL connected. So try me.

And don't say Kevin Bacon.

Pics: Sculpture "Unity" (it's all connected) from District 9 and screenshot from the RCVman vid posted yesterday featuring Bill Edwards and his Progressive Power Training book in pdf available on the CT website at RacerMateinc.com

Bill Edwards - Part One

Irish eyes are smilin' today along with every biker who has ever wondered what the secret is to increasing speed on the bike. I am here to provide you with this pot of gold folks. Here is part one of our sessions with legendary coach Bill Edwards. Bill takes Texas A&M U23 cyclist Cody Foster through the soon-to-be-famous "Stallout" protocols.

This may not be the most beautiful vid I have ever shot (indoors, low light and I needed to capture the VGA monitor) but it just might be the most important. I think even King Kelley would agree.

Part Two, featuring Al Whaley, John Howard, Rob Teixeira and more of Coach Bill, coming soon. If your workout nets over 750 watts, draw yerself a pint as reward.

Lastly (before I go for that pint), Bill's book in pdf format is available for download at www. RacerMateinc.com. Tell 'em Patrick sent ya.

Hard Work

The title pretty much says it all. Hard work. It has become the enemy of Western Society. We will do almost anything to avoid it and the marketers of culture prey upon our pathetic proclivities like primal parasites. We want it easy. We want it delivered to our doors and desktops and we want it now.

Worse, we are willing to pay a price to have it. Phineas Taylor Barnum was right. We have become passive. We watch. We talk. We watch people talk to form opinion. And then we complain abut the costs and pass hostile judgments about those courageous enough to risk actually doing something. We have met the enemy and them be us. Whomever first quipped that change is hard opened the door to the scientific method. It is the first noble truth of the Information Age.

We have lost the appreciation and the appetite for the art and the taste of hard work. Most of us, anyway. Depending on to whom you turn for your facts. The NY Times says the percentage of Americans who get an "obese" rating is nearly 34 percent of adults, more than double the percentage 30 years ago. The share of obese children tripled during that time, to 17 percent.

Unhealthy, to be sure. Costly too, it turns out. The personal choice to (s)wallow in fast food on the couch has an associated cost. A big one. Medical care. A cost to the percentage of society that hasn't forgot (or been manipulated to believe) that hard work makes it happen. Hard work in taking responsibility for your own health and the discipline to research, support, prepare and promote good dietary habits. Diet and exercise: Hard work. Change: Hard work. Rewards?

Good health. Happiness. A penny saved. A contribution to society and my personal favorite....

The satisfaction that comes from knowing that you have put in a honest effort. You know, hard work.

Exampled is this polar extreme: This poor girl weighs in at 602 pounds. Her goal is 1,000. Fox News does a decent job at spinning her personal choices into real world financial impact. Please check out the numbers related to diabetes. I am going to refrain from making judgments. I think you could guess what they wold be. You can make your own.

On the opposite end of the spectrum is this eleven mile run that Steph and I will undertake Saturday in preparation for the Olympic Discovery Marathon. I will refrain from making judgments here as well. You can formulate your own.

Please do.

Pic: From Jeff's collection at Classic Cycles. You don't get your team bike or jersey on this wall from shying away from hard work.

Get On Up

Another Monday. Hills to climb. Income taxes are due in 30 days. I still haven't found the courage to open my property tax statement. My visa card balance just went over ten large. Gas is over $3/gal again and my hospital bills from January's ER visit are due. The good news (seeing the pint as half full) is that Guinness* is on sale for another two days as we jig towards St. Paddy's Day. I WILL drink too that! Slainthe!

This little dozy from the LA Wheelmen. Fargo Street in Los Angeles' Griffith Park area maxes out at 33%. It is short but (bitter) sweet. The record is 101 repeats. AND I THINK I HAVE CHALLENGES!!!!! Here are a couple of the juicier quotes from yesterdays climbers:


"You can't pace yourself," Ali, 64, told Morales. "This is a sprint."

"Man, people give too much respect to this hill," Ali told him. "The truth is, it's about 1% physical and 99% spiritual."

"Yeah," Morales said. "My old coach said it's not the size of the body but the size of the heart."

Another Monday. Hills to climb. Get on up.

*After substantial testing, the RCVman labs has determined that Guinness is the only beer that is better in the can (with widget) than in the bottle. Your actual results may vary-but not by much.

Pix: From Picasa, three sepia riders traverse the 33% grade. From the LA Times article: Doing Paper Boys up Fargo Street.

Get it Done Early

A sunny Sunday in the PNW. We cranked out a killer 90 minutes in the HoP this morning (with an hour less sleep) and now the remains of the day officially belong to us. I think, dear friends, that this is one of the many reasons why I much prefer to workout in the am vice pm. It's simply done and in the log. Putting it off till later always opens the door for putting it off till MUCH later, like tomorrow. Or not at all, or worse, never. Wake up, rev up, get it done and move along. NEXT?

By all rights I should be back at the Seattle Bike Show today, but I need to start the Bill Edward's video, so I will leave the booth promotion in the capable hands of Kurt, Mikey and Chuck. We had a great show yesterday, non-stop customers, riders and potential members of the CompuTrainer Alaska Cruise, class of 2010. The Lewis & Clark's of this marvelous synergy of spinning and sailing, riding and racing, touring and, well, touring. Katie signed up yesterday giving us a half dozen intrepid cycle adventurers about to head North for a week in May. Not too late folks to reserve your cabin.

Get it done early.

Pix. Seattle from the RCVman street view cam. We beat Google to this punch by three years. One of the many cool exhibitors at the Seattle Bike Show was Renovo wood bikes, these puppies are gorgeous. And lastly my expo assistant, Lisa, professionally displaying the CompuTrainer Cruise to Alaska poster.

Google Bike There

Not many times I will pre-empt a new video to provide a PSA, but here goes: HAVE YOU SEEN THIS? The new (in beta) Google bike there. Maps of bike routes - not maps of car routes. Big difference. HUGE. This is amazing technology folks. RCVman even put it through the RCV rigid QC test for accuracy, using the notorious (yet familiar) route between LAX and Oceanside. Those of you who have ridden this 90 or so miles know of what I speak. It is tricky, more than most cities. (San Francisco is runner up). Especially difficult around Long Beach and the always challenging navigation through Camp Pendleton. Where it would be easier if you were a seal.

The app passed RCV quality control with flying colors and we stand amazed and awed at the ever increasing tools at our cycling disposal. If I wasn't already intimate with the route I would use it today as I ride the new Specialized mtn bike (fully suspended) from Battle Point Park to the Seattle Bike Show. Alas, I know the way.

I do, however, take somewhat an exception to the Planet Green article and especially to Ed Begley Jr. (watch the video) who both seem to think that bicycles need to have an electric assist motor for hill climbing. I know it's for the general public, but.....

Beg pardon?

Big Aire

Thought I'd post this tonight because tomorrow is an early and long day. In a series of early and long days, mind you. As an inexpensive (free) opinion, and I haven't charged you a penny yet, the music to this little promo piece has a groove that one often hears at about mile 75. Sweet stuff. And that smile...................


WHOA.

More here: AIRE

Lancelot to Lance

Quick post today as work continues on the second video from last weeks visit to San Diego and tomorrow is the Seattle Bike Expo (the largest of its kind!)

Had a chance to take some pix of Jeff's collection of classic bikes for the new website grafix. It is an amazing menagerie of cycle art, dazzling in its history, the design and craftsmanship of the bikes and the scope of the collection. I was thinking how much fun it would be to shoot a "Night in the Museum" take-off video. The legends appear to tell their tales of the long past golden years of cycling. Willy Grimm, Ed Williams, Ray Keller, Harvey Black, Charlie Logan, Bill Jacoby mixing it up with Lance, George, Levi and Alberto. All of them and just me with my camera. And a grip or two.

If you are coming to Seattle for the Bike Expo RCVman highly recommends a ferry trip (you can walk on or ride) to Bainbridge Island (leaves from the Coleman Dock, Pier 52) and check out Classic Cycles awesome bike museum.

You can get a new bike there too.

This lug looking like it might have belonged to Lancelot, (can barely make out CAMINAOF engraved on the stay) is one of the many at Classic Cycles.

Please Train Responsibly

Uncork the intensity:

Healthier men have more sex.
Wine keeps weight down for ladies.

Nothing I appreciate, respect and admire more after a brutal high intensity workout than a gal who is likewise watchin' her girlie fig with a few glasses of malbec, syrah or even cabsav. There just might be a God who loves her children after all. These two stories, combined, are really good news folks, please spread the word.

Guess all I really need is a CompuTrainer and a corkscrew!
Disclaimer: Please train responsibly.

San Diego Video

Six and a half minutes to tell the story of Sunday's wet 101 miles at the Colnago Gran Fondo. Despite the rain it has the one thing that is never compromised in SoCal: Energy. Take a look and see for yourself. Next up is Philly on Aug. 8 and LA on Oct. 24. RCVman offers this rating: These events are NOT TO MISS!!!! Open and close music is Mike Gordon with a mashup sample of RL Burnside. Someday Baby!

Catch Up

Catchin' up. Again. First video draft of Sunday's Gran Fondo Colnago San Diego is rendering, as I write copy for the new website, compile trip receipts, organize tax return and try to get in a run. It's all good. And the whine (paired with a minor rant) from yesterday, is a memory. There is no time to sit and stew in the smokey memory of what was. The lesson has been learned, with everything else spiraling efficiently down the stainless steel drain of my randomly accessible memory cache. Compost well, my friend.

Seattle Bike Show this weekend. RCVman will be there Saturday intrepidly promoting the CompuTrainier Cruise to Alaska in May. I was informed yesterday by Carmen at Bainbridge Travel that the cruise is filling up, so get off that fence folks and come ride with us in Juneau, Sitka and Ketchikan.

A few more pix from the weekend in San Diego. Last of the stills prior to tomorrows video (top2bot)
Matteo, Bill Walton, and Rob after the 101 miles on Sunday.
A beautiful wall mural on India St. in SD's LIttle Italy.
Southerly view of the 2.1 mile Coronado Bridge (in distance) from Island side.

Rubber in the Rain

Dateline : San Diego International Airport.

Perhaps the one thing I have found to be a constant: Nothing works out exactly as planned. Have you found this to be true?

With the ever increasing complexity of global dynamics, sometimes, we're lucky to get anything done at all. Of course there is a work-around, app or program you can buy to patch, fix or enable, but finding the path of least resistance can often mean not doing what you really want to do, or in the manner in which you used to do it.

Remember when it was easy?

The hardest part of flying used to be deciding what shoes to pack. Finding an economical motel for a couple of days was cake and getting from the airport to aforementioned hotel in a rent a wreck was like finding carbohydrates at Denny's. You could actually do it without trauma, suffering or humiliation.

Yesterday, somewhere between the start of the San Diego Colnago Gran Fondo and Jamul, my iPhone locked up. I went in search of a Apple Store and got lost somewhere between, I-8, I-5, 209 and Mexico. Not in a great mood to start as a result of the rained out Fondo shoot, this was adding insult to injury at 80 mph. This morning, Dennny's ran out of coffee and I remembered the parking ticket I got on Saturday while looking for the event start. It was in the jockey box. Now it is shredded in a trash can at the Hertz car return. They will find me. I don't care. Today, I give up. I will just smile and nod and be a lemming, Take me home. I need to regroup, debrief, get some serious rack. Get off the carousel and walk in the park.

Sometimes it's like rubber in the rain.

Not exactly as planned.

Oh well. Tomorrow's another day.

Felines & Canines

Crash may have said it best: Ya win some, ya lose some and sometimes ya get rained out. Today, in Sad Diego, of all places, we got morosely rained out. From the very second that I stepped outside the bag o' fleas motel, till the minute that we returned from a 101 mile traverse of the course, it rained felines and canines. Wiped clean any chance whatsoever of RCV footage.

I feel your pain. Indeed it is mine also. We did, on a brighter note, shoot almost an hour of highlight material including the obligatory money shot wave start, and several of the more scenic sections of the ride. Even had a chance to put the GoPro thru its initial outdoor in the rain test, so who knows, with any luck at all, we might come away with something that might make a nice 60 minute training ride. Or a killer promo spot at worst. We'll have to wait until tomorrow to take a look at all the video, because, quite honestly folks, I am cooked. Poor RCVman tossed and turned all night listening to the sounds of the evening rain and trying to come up with a miracle Plan B. No REMs coupled with a nine hour shoot, and you have the recipe for fatigue. I got it and I got it good. I will try to have some video up by mid-week so you can really see (almost feel) what it was like here today.

I will leave you with a few pix of yesterday and today, as I begin the load out for tomorrows 0800 flight back to the Emerald City where the chances are good there will be more in the petstore. Felines and canines.

Soggypix: Big Rob T at the CompuTrainer booth talking about his recent wattage upgrade. Yesterday's CompuTrainer Multi-Rider session at Aire San Diego. One of the handful of screaming hairpin descents on the way home. The third wave readies for the count down in Little Italy.

Intel

A sampling of pix from my advance intel run yesterday in preparation for the Gran Fondo 100 miler tomorrow. Heading out to the Expo soon to get set up so this will be brief. Hey, it's Saturday and you have a long ride scheduled. Good on ya.

Art deco SD Administration building. I know what LA looked like in the 40's but here? Cool.

RCVman looks at the wave-washed rocks on the beach in Coronado prior to some sandy speed (and agility) work. Caution: It hurts when you hit the rocks barefoot at top speed!

Statue of SD County lifeguard at Imperial Beach.

The Bayshore Bikeway south of the Silver Strand. A 24 mile FLAT loop. Did somebody say Time Trial?

Maggie was off today. Surfin' at Mission Beach. All for now off to Expo.

San Diego

Back in San Diego. The Denny's across the street from the hotel (and I use the noun as more of a thing than a place) is typical Socal, old, a few blems and a ton of character. I made a vow with the RCVman self before the virgin trip of 2010 that one of the areas I could improve upon this go-round was my road eating. If you have been following along these many trips you will quickly notice a trend in my travels. I am usually in go-mode. These are not vacations where I can sit on the beach, sip Tecates mucho frio and finish whatever Ron McLarty novel with which I happen to be joyously immersed. This is work. And as a result of RCVmans strict adherence, job description and personal credo, all to be executed as efficiently as possible. Efficient in this case means economical. Economical, for this example means without frill. The no frills package. Usually I don't mind this, as it has pretty much become the status quo, the norm, par for the course. And hence the Denny's at five in the morning as the skies segue from black to cobalt to haze.

Tequila Sunrise is playing. I have ordered granola and fruit instead of my usual pancakes, browns and scramblers. The waitress is a teen age blond surfer girl. When she smiles in asking if I want anything else, I don't know what to say, so I just grin back at her and do a dumb shrug and mumble a don't think so. She seems disappointed. Maybe she is nearing the end of her shift and was hoping for some entertainment. Maybe not.

Lots to do here Friday in preparation for tomorrows Expo. The possibility of some showers has been discussed on the local news with the passion of earthquakes or snow storms. A small storm front is forming in the Pacific and might bring some isolated, scattered, light rain on Saturday and passing by Sunday. OMG. The guys would love a Seattle gig.

Also across the street from the, ahem, hotel, is B&L Cycles, whom we did some advertising work for ten years ago. The first (and only) California Ironman in Oceanside (now the Oceanside 70.3 where we will be in three weeks) was in 2000. We produced some very cool large format vinyl mileage markers that used an innovative new adhesive technique designed by 3M. Lori Bowden was the poster girl. One of my jobs was to go out and place the 5 foot by ten foot "decal" milage markers at their respective location on the course. Took me all day. Afterwards I went to the Taco Shop.

Next to B&L Cycles.

Next to Denny's.

And across the street from my hotel,

in San Diego.

Bill

Dateline Houston. O440. Destination: Phoenix and San Diego. Houston, we have video. Great session last night with Bill Edwards, Al Whaley and Cody Foster. Al's house doubles as an exercise physiology lab and the test group last night was of world-class caliber. Bill, fighting terminal cancer at 77, and with over 40 years of coaching and cycling research on his resume, walked us through his Progressive Overloading protocols using the CompuTrainer (albeit with the now dated PC1 software). U-23 Texan Cody Foster was first up working on upping his wattage in the TT aero position. One of Bill's primary principals is that of training specificity, and that meant getting Cody to produce more horsepower full aero. Bill explained the theory, purpose and captured the data, then reviewed the CS graphs as Cody caught his breath from the 15 second blasts of focused power.

Then it was 15 time World Champion sprinter AL Whaley's turn. Folks, this is a big engine. You don't get to the world stage with a Briggs & Stratton. This is a turbo-charged hemi, refined, tuned, tested, and a cubic inch displacement that would make Mopar blush. Al's session was designed to illustrate another of Bill's principals, that of the relationship of power to cadence. Bill would set the course resistance on the CT to allow for a RPM ramp up and then a blast of resistance where Al's only job was to keep his cadence as high as possible despite the increased work load. Three times at 140 plus RPM with the third 15 second blast at almost 1,200 watts. THIS, dear friends was fun to watch. And the reason why Al has stood atop the highest and most prestigious podiums on the world circuit. With Bill and CompuTrainer on the two and three platforms, by his own testimony.

All for now from IAH, we're about to board and RCVman after four hours sleep, has yet to have coffee, despite the drive, rental car return, shuttle bus and blog post. Priorities, ya know. Bill Edwards has 'em, Cody and Al swear by 'em and they are now available on the Racermateinc.com site for the bargain price of $24.95.

Or you can spend another five years wondering.

Pix: Al Whaley, Bill Edwards and Cody Foster at the end of our session in Houston last night. Al gets loose prior to his 3 sets of 15 seconds at 140 rpm (and 1,200 watts!) Thanks guys and best of luck to you all.

Awesome

Going to post this on Tuesday night due to the fact that I will be in Seattle, Phoenix, and Houston on Wednesday. Not many things excite RCVman like spending all day on planes and in airports, but dems the apples I bought, so we'll shine 'em up staring with a 0400 wake up call from the iPhone.

Here is a brief bolgtinerary (!) for the next few days: Tomorrow night is at Bill Edwards' house in Houston where we will see and film his training protocols in action with many-time world champion and Olympian Al Whaley.

Friday we will swing by Aire San Diego for a visit and hopefully have some time Saturday to film their California 70.3 Multi-Rider training class. This is one beautiful studio.

Saturday and Sunday will be the Colnago San Diego Gran Fondo Expo with Coach Rob T and myself, with the big ride Sunday. Stop by Harbor and Ash if you're near.

And upon return to Seattle, the following weekend will feature an Indoor TT up at Tim Becker's studio in Fremont. Good cause, great location, super opportunity. Tim will be riding in SD as well so we'll have another opportunity to get caught up on the International Cycling Scene.

Oh, yeah, Phoenix is just a whistle stop, barely time enough for a burrito.

Pix: Pam Fernandes and Al Whaley at the Sydney 2000 Paralympic Games. Pam is blind from diabetes and has the courage to stoke behind that huge Whaley engine. Awesome. TB in action at Seattle Multi Sport.

We are cleared for takeoff. Awesome. Can't say it enough.

Green & Long

5 Reasons Why Environmentalists Are So Damn Good in Bed

1. They care and they feel.
One night stand or long term relationship, there's no faking it. Either you're into it or you're not. Those in the green crowd care deeply and prove it every day (and night). To an eco-activist, individual desires take a backseat to the greater good. No one is happy, until everyone is happy. Now that's sexy.

2. They maintain a holistic view.
Greenies see the big picture. They make the connections. They recognize both short term and long term needs. It's as if the entire planet is an erogenous zone...so to speak.

3. They're liberated.
Being a granola means breaking free of the one-size-fits-all, cookie-cutter formula. Aiming for that climactic moment of eco-change often requires new thinking and new methods and very open mind. Kinky.

4. They're sensual.
The oceans, the forests, the mountains, the deserts, and all that lives there. That's the domain of the environmentalist...ever ready to see, feel, smell, hear, and taste it all. Hot.

5. They have stamina.
Activism is a marathon, not a sprint....so you best be ready to sweat.

Pix:
Virginia Berasategui and Ferris Al-Sultan in Kona, 2009, going long. It's a marathon after the bike and swim. Stamina. Hot. Kinky and sexy. All of the above.

It's March

It's March.

How is your base training? Done? How is your power? How is your form? How is your efficiency? How is your diet? Are you recovering from workouts as planned? What events have you entered? Any new gear? Ar you happy with your overall level of fitness?

Now. Here. Today.

Folks, I know there are distractions. I know you have other priorities in your life. You have a real job. You have a mortgage. You have a relationship. You have goldfish and a collection of Beatles albums on vinyl. There is somebody out there who needs your help, support or couch. You are real. It's complex.

But should your physical fitness, overall good health and training suffer as a result of these real life (and sometimes frustrating) facts?

No, it shouldn't. Please don't let it. Do something.

Got thirty minutes before work? Spin to max, recover, repeat. Thirty at lunch? 5 X 100 in the pool. Thirty after work? Gimme a snappy 5K round the block. A little of somethin' is WAY better than a lot of nothin'.

We are making the segue into spring. I can feel it in my bones. And it's not a moment too soon. We will soon transition from indoor training to primarily outdoors. The caterpillar will soon be butterfly, and again there will appear the mountain.

We have worked often and worked hard. We have grown. We have added horsepower. We have put ear to motor and adjusted the idle speed. Found the sweet spot. We are ready. The event season is almost upon us. Let's enjoy the ride.

It's March.

Pix: Pro Triathlete Ethan Brown (third from left) in the elite mens heat at the Harpoon Brewery Indoor TT last month. Bet Ethan is ready! Latest participant for the CompuTrainer Alaska Cruise, Irongal Kristin from Chicagoland. Welcome aboard!



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