On ice

Date: Dec. 19 and 20
Mileage: 4.0 and 23.4
December mileage: 580.7
Temperature upon departure: 7

I've had actual requests to start listing the departure temperatures in my daily ride stats. I think I stopped posting them back in July, when I got tired of typing boring old 50-something every day. Temperatures get interesting again in the winter, and more meaningful for my future reference, so back they go. It was 7 degrees when I left the house today. Feels brisk! But, then again, it feels less brisk every day. Juneau's been locked in this clear cold snap for so long (nine solid days with hardly a cloud), that when the rain (or even snow) finally does return, it's going to feel strange.

I only cheated a little on my day off on Friday ... with one quick sunset lap around the Mendenhall Lake (so quiet, so cold, so perfectly beautiful. I heard a wolf - likely Romeo - howling in the forest.) I was out in the Valley running a bunch of errands (first and last time Christmas shopping all year. Woo Hoo!) and had my mountain bike on top of my car anyway (how did that get there?) I was dressed more for Christmas shopping than for riding a bicycle on lake ice at 5 degrees. It was one of those rationalization moments (it'll be a quick trip. What's the harm?) And, of course, in about 20 minutes I managed to become so wracked with shivers that I had to slow down just to avoid shimmying my bike clean off its wheels. Funny how quickly you forget those elementary school lessons in winter cycling - you have to dress as warm for 20 minutes as you do for 20 hours.

But there's good news, Juneau readers. Taking the day off gave me time to finally drop into Hearthside Books and get "Ghost Trails" placed on shelves! Woo Hoo! So you can drop in to the Nugget Mall now and buy my book. You should go buy them out quickly so they'll think it's really popular and order a bunch more. I'm also working on sending some books to Speedway Cycles in Anchorage, so Anchorage readers can pick up a copy without paying for shipping. I'll post again when those are available.

Today I went ice biking on the frozen Mendenhall Wetlands. I've owned my 29" Nokian studded tires for about two months now and I can't say I'm real thrilled with them. I knew they would take a beating a wear down quick from the hundreds of pavement miles I ride each month. These have also had the added beating of rides on rocky trails that were coated in light layers of ice, but mostly rocks. Either way, wow, after two months they look nearly as worn as the 26" Kenda tires that I used for three seasons. They're missing about 10-12 studs in each tire, and the ones remaining on the center of the tire are bent, pushed all the way in, or otherwise misshapen. I'm a little disappointed, if only because I should have known better. If I'm going to ride a bike in such a way that a pair of tires is only going to last a single season, I might as well buy the cheapest ones I can find.

The cold snap looks like it might have a least a couple more days left in it. Now, if only I could find the courage to go camping.

Wash the day away

Date: Dec. 18
Mileage: 82.7
December mileage: 553.3

I feel like I just went through the bike version of the Master Cleanse:

* I set my mind to completing something illogical and counterintuitive.
* It pretty much took over my life for a little over a week.
* It tested crucial aspects of my willpower.
* I started to suffer toward the end.
* I walked away with feelings of renewed vigor and control, a better understanding of my own body, and a reluctance to go back to solid food (or, in my case, free time that I don't spend riding my bike.)

And thus ended my eight-hour ride following a 30-hour week, for 38 hours of riding and hiking in eight days, always in temperatures below 25, with plenty of single-digit temps and windchills below zero. That's essentially a peak week for me. I don't plan to do any longer efforts in preparation for the Iditarod. This week just had a perfect storm of ideal conditions for enjoyable riding and race training, and I figured a "peak" week would fit in well to something new I am trying this year: Rather than just build, build, build, I am going to try to ride some hard weeks followed by "recovery" weeks, for an ebb and flow of effort that I hope will make me a healthier person come March 1.

Effort: Every time I stopped to eat (and yes, I do stop to eat. After all this time, I still haven't mastered the skill of ripping open wrappers and gnawing on frozen energy bars while wearing mittens and piloting a bicycle on ice), I checked my thermometer. So I know temperatures ranged between zero degrees (the icebox around Herbert River) and 15 degrees (roasting in the sun on the Mendenhall Lake ice.) The air was breezy, but I only felt a few really strong gusts of wind. Even without the "extreme" aspect of the cold that I admit I was somewhat hoping for, it's still hard for me to spend eight hours outside in those temperatures. It's hard when I'm riding. It's hard when I'm walking. It's hard when I'm standing still. Every second of the day feels like hard work, pumping out massive quantities of body heat and trying to maintain a sense of normalcy when one part of my body is roasting and another stings with cold in the frigid air. I woke up feeling pretty weak and still went out and tried to maintain my normal pace riding on roads, a few miles of hardpacked but bumpy trail and about 12 miles of loops around the (perfect and so much fun) lake ice. As always, parts of the ride were exhilarating (the lake ice). But I also hit a fair share of low points. Some were really low points, where I was angry at myself for riding out the road because I couldn't catch a bus out there. But I never got on a bus. I rode home, and toward the end, I felt happy again, awake and alive, even strong, for having tried it.

Eating: So, as expected, I never had an appetite, all day long. I wish I could change that part of my physiology. But I didn't do too bad with the force-feeding. I was able to stuff down three Power Bars and four "100-calorie" granola bars, for an average of 150 calories per hour. For me, that's a perfectly sustainable amount for an eight-hour ride, although it's not really sustainable for the long term, when I'm out riding hard in the cold and there's no big dinner waiting for me at the end of the day. I'd like to be able to put down twice that, about 300 calories, ideally, and am going to continue to work on it. Starting to use my pogies so I can stuff baggies of Goldfish crackers in my handlebars and eat them while I'm riding will, I think, help.

Clothing: I'm pretty happy with my "base" system. I wore a standard pair of bike shorts, two pairs of socks with a vapor barrier between them, winter boots, a thick pair of polyester leggings (to deal with the "cold butt" issue), a skin-tight polypro shirt, a vapor barrier vest, a fleece jacket, soft shell pants and coat, mittens and either just a headband or a balaclava. My insulation was on the "a lot" side for the conditions I ended up riding in. I did a lot of sweating in the sun, but I was glad to have it all on when I went through breezy, shaded areas. I find sweat pretty much balances itself out in the end, and is almost impossible to avoid anyway, so I like to lean on the side of overdressing.

I never had problems with "too cold" body parts. I did notice a problem area with the coat. The vapor barrier vest funnels nearly all of my body moisture through the arms. Back when I used a Gortex coat, I used to get ice rings around the bottom of my fleece jackets, and quite a bit of frost coating my arms. But the Gortex coat has pit zips, which I think helped funnel away a lot of the moisture. This new soft-shell coat expels moisture better than the Gortex, but it doesn't have pit zips, so I ended up with a lot of frost built up on the coat beneath my arms. I'm not sure if that's really even a problem, but I may stay in the market for a better fitted soft shell with pit zips.

Sleeping: I couldn't sleep last night. This is always a problem for me during hard, long efforts - rides that I can't recover from quickly enough - and I try to fall asleep while my heart is still beating at an abnormally high rate. I know now if I want to get any normal sleep during the race, I am going to have to experiment with sleeping meds. I've avoided drugs because frankly, I'm afraid of them. But I think I won't have a choice but to lean on sleeping aids, so I'd love to hear recommendations.

Right now I'm trying to take a day off. I admit it feels strange. Another beautiful, cold, bluebird day, and here I am at the computer. I'm tempted to drag my bike out to the Mendenhall Lake for one more gorgeous lap, because I feel pleasently tired, in control, and strong, like I could ride forever.

Only one more shopping day!

Date: Dec. 17
Mileage: 39.2
December mileage: 470.6

I completely forgot to hold my LIVESTRONG drawing for a book this week. I plugged the pleasingly large numbers into a raffle and Nancy P. is the winner. Congratulations! I sent you an e-mail, but if you didn't receive it, post a comment and let me know. I'm going to hold another drawing this Friday, and this week's pool is still relatively small. Five bucks nets you one ticket. You can donate to the fight against cancer here.

Also, Thursday is the last day to buy a book in time for Christmas. I'm going to make a trip to the post office Friday morning for shipment on "Monday, Tuesday or Wednesday, depending where they live (in the U.S.)," according to the postman. Then it's Christmas. You can purchase a signed book or two or several from me directly by clicking on the gold "Buy Now" button in the sidebar of this blog.

Thank you to everyone who supported me in my book-selling efforts this past month. Sales have been strong, better than I expected, and I appreciate your contribution to my "Iditarod fund," as well as your comments and suggestions. Geoff and I were just talking today about the idea that if I could somehow maintain the book sales I've had in the past month, I could make a modest living by riding my bike all the time and occasionally entering a crazy new race and self-publishing a book about it. Of course I know I can't keep that up - on all fronts - but it's fun to dream.

I took one step into the dream life by working hard yesterday and today and achieving my goal - a 30-hour workout week. I've noticed that toward the end of a long workout week, I can't get away with the same things I can when I'm fresh. Like riding for 3.5 hours and not eating anything. I do this all the time, but at the end of a 30-hour week, it cuts a lot deeper. My blood sugar was so low after my ride today that my hands were shaking. And I couldn't recover as the day wore on. My heart rate stayed high, and my energy level remained low.

I know, I know. Classic signs of overtraining. So what am I going to do about it? I'm going to do one last long ride tomorrow. I'm hoping for eight hours if I can survive it. I can't say I'm particularly thrilled about the idea when what I really want is an eight-hour nap, but there are several reasons I think this is important:

1. The weather forecast is calling temps between 8 and 14 and gusting winds to 40 mph, which will drive the windchill to 20 below. I know. Sounds awful. But it will give me a chance to really test the clothing I've put together for the Iditarod, minus stuff I don't own yet (but won't really need when the weather is as "mild" as 20-below windchills. Ha!) It's one thing to go out for two or three hours, and it's quite another to go out for eight. That will give me time to really identify problem spots, like sweat pooling on my back or cold toes.

2. The psychological training for the race is as important as anything, and I really need to become reacquainted with putting in tough, long efforts when I am 100 percent less than fresh.

3. I also need to gain better understanding about maintaining performance when I feel like stopping, so I can avoid another 12-hour bivy in the Farewell Burn.

4. I need to work on eating enough calories to cover my effort during longish efforts. I didn't do so well last week. This week, I won't have much choice, because I think my glycogen deficit is spent.

Should be fun. Or wait, fun's not quite the word. Should be educational. After that, it will be time for rest and recovery, I promise.