DClog

Some Numbers

Having kept ride/training logs for both mountain and road biking since 1990 (Aug 13, 1989 to be exact), I recently realized that I have cycled about 100,000 miles. That averages out to about 7500 miles at 415 hours annually, 625 miles at 35 hours monthly, or 150 miles at 8 hours weekly. Naturally things don't happen that neatly in real life, there are always variations, some periods being far greater and some completely off. Overall my goal has not been to accumulate miles or saddle time, but to effectively train to ride better, and later, to race and win. For me, 400-450 annual training hours is just about enough to be competitive at this region's Master's events.

Monday Night TT

Another benchmark on the GTC TT Course. Still on the stock road bike. Cranked it up a notch and put the intensity at the top of HR Zone 2 and into Zone 3. Elapsed time: 00:53:28 (22 MPH avg). Target: new course record on TT bike in September.

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Blackjack Closed July 25-27

Sunday Ride: Dean and I met Doug at his house and headed out around the Blackjack Loop. Each taking turns at the front steadily increasing the pace until someone cracked. Dean dropped off first on some rolling hills but recovered well after rejoining. Doug cracked next following the Mt Moriah & Flowery Branch climbs and triggered by a drivetrain malfunction. Eventually we were rolling along well again, but had to dismount and hike around the construction on Blackjack Road. On the way back home, Doug took off on a long flyer and took some risks through traffic. Dean's response seamed too little too late so I decided to bridge up by myself. Everyone's fitness and skill appears to be improving and that makes it more fun for all of us.

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Base Phase - 1st 5 weeks

Now a little more than halfway through the "base" phase, fitness and form are starting to improve.

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With the periodization training method, training is divided into major periods called macrocycles, which can last from about three to four months up to four years for Olympians (most competitive cyclists call one year, or racing season, a macrocycle). The macrocycles are further divided into mesocycles, which typically last three to four weeks, and microcycles, which are typically one week.

During a three-week mesocycle, the first two microcycles feature an increase in training volume or intensity. Fatigue accumulates from the training loads. These two microcycles are followed by a recovery and restoration microcycle.

The mesocycles for a competitive cyclist are further defined by their focus on different stages of training "Base", "Build" and "Peak". Because cycling is an endurance sport there are usually at least two or more "Base" mesocycles completed before starting the two or three "Build" mesocycles. Competitors with high priority events will also plan a "Peak" mesocycle.

Theory: Convergence Conspiracy

Why is it a cyclist can be riding along a lonely rural road forever it seems and the moment a car approaches from behind another approaches in the oncoming lane and inevitably all converge at the same place in the road -- and for heaven's sake why do the motorists slow down and force the convergence, often with hostile gestures toward the cyclist?

Some of these rural roads are long, flat and straight (like in Florida) and a cyclist can see the upcoming intersection 5-10 minutes before arriving at it, usually without a hint of a motorist anywhere in sight. But just as the cyclist rolls up to the intersection a line of cars speed toward the intersection from all directions... and why do the cars approaching the cyclist from behind attempt to pass when they are less than 10-feet from the intersection?

I'm not extremely paranoid, but sometimes it seems like some sort of conspiracy. I'm not suggesting that government satellites are monitoring the roads and "Big Brother" is contacting these motorist as cyclist approach them, it's probably nothing like that at all. However, it might be some aliens with a twisted sense of humor -- OK I'm just kidding about all that, but sometimes these situations occur so often that it does seem like a conspiracy.

I am a road cyclist, but once in a while I must retreat to the mountain bike trails and indoor trainer when I can stand the motorist no longer.

Workouts Compared

Last Sunday I did a little loop with Doug, Dean and Rob. From my house it was about 44 miles total and is a combination of my "Blackjack Loop" and my "Hood-Cedars Loop". This route provides some varied terrain, relatively low traffic and never gets too far from home in case I want to cut it short. I repeated that route on Tuesday at a very easy pace, and again today starting at an easy pace and then turning up the intensity a little bit about halfway through the ride.

Tuesday's Ride

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Thursday's Ride

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Zone 1.1 Time Trial (pt. 3)

Another Monday evening around the GTC TT course, solo on a stock road bike (Cannondale CAAD 5). This was the third test since I returned to cycling about 5 weeks ago, the previous test rides were posted on June 21 and June 28. As fitness and form returns and results improve, it gets harder to contain my enthusiasm and keep riding with the governor on. The plan is at least 3 more weeks of "base" phase.

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Sunday's Entertainment

Bike Ride: Doug appears with shaved legs, I knew we were in for some serious pedaling now! Dean and Rob arrive warmed up and ready for the adventure. We take turns at the front but I stayed a little longer than most and slowly tightened the screws. Eventually Dean was getting dropped on the climbs, Doug was breathing hard but was having an inspired ride. Rob, riding with toe straps and running shoes, was hanging tough and even dishing out some pain on some of the climbs.

Dean was clearly suffering and tried to bail out of the ride as we climbed up Doc Hughes but I talked him out of it. Doug dominated the other two riders in the two county line sprints and put a huge gap on them up the long Blackjack climb. A little over a mile from the "finish line" Dean reads the traffic situation right and gets a 5-second gap over the bridge and around the corner toward Sunny Hill Rd. Following my wheel down the hill, the gap grows. The two chasers pedal hard but do not work together so the gap to Dean continues to grow. With a sustainable gap now in hand Dean pushes himself to his limit and gets up the final climb and rolls to an uncontested victory.

Black Cloud: I wanted a nice quiet dinner with my daughters, but no, our waiter, who was creeping us out to begin with, tripped on my chair, shattered a huge plate and tossed food all over the room we were in. OK, whatever, the three of us escaped the restaurant basically unscathed and decided to take in a movie. Yep, halfway through "Spiderman 2" the projector breaks down. Let's just forget about it. We got a refund and some free tickets for another time and called it a night.

Week Wrap-up

Music Biz: The usual Tuesday, Wednesday and Thursday evenings at Violette playing jazz with Mack. Last night Mack, Tina and I performed at a baseball complex in Covington, GA rocking out and playing the Star Spangled Banner for the season's opening ceremonies and fireworks show. Tonight is a big fat wedding at the Atlanta Athletic Club along with Moxie.

Health: Dr. Tanner was not real impressed with the scan done by the radiology technicians last monday, but he says the liver lesions are likely hemangioma and wants to check them again in December.

Fitness: This was a planned "rest week" for my cycling activities, that doesn't mean I didn't workout, but reduced the intensity and durations. After 4 weeks of being back on the bike I am about half way through a rebuilding "base" phase with a possible eye on the upcoming Georgia Cyclocross season.

Today's Workout: Indoors on the trainer along with the CTS "TrainRight Climbing Workout" video. Keeping my HR at about 130-133 for the intervals, the overall workout looks like this:

• 5:00 warm up (2 x :30 sprints)
  
• 10:00 MuscleTension (2 x 5:00 @ 50-55 rpm)
  
• 10:00 ClimbingRepeat (80-85 rpm)
  
• 10:00 ClimbingRepeat (alternating 1 minute of 60 & 90 rpm)
  
• 5:00 cool down

Team CoyBoy 1996

Here's a blast from the past -- BRAG '96 Bicycle Ride Across Georgia, Doug, Dan and Dean pedal from Atlanta to Savannah. Click on the images below to view Windows Media Video clips of the greeting party and arrival in Savannah.

1996BRAG_clip1.wmv 4.4MB

1996BRAG_clip2.wmv 2.9MB

1996BRAG_clip3.wmv 4.8MB

1996BRAG_clip4.wmv 3.7MB

3-Gap a Third Time

Three has always sort of been my lucky number, so the three of us went back up to North Georgia this morning and did the classic 3-Gap route making it the third time this week for me.

This was Dean's first time around the loop so he rode it at a conservative pace and without incident. Doug rode a little stronger than Monday's effort but suffered from his chain being derailed a couple of times. I met briefly with Master's racer, Steve Simpson, who told me that he wants to be teammates next season -- I will have to find a way to make it so.

The inner-racer emerged as we approached the top of Woody Gap. The markings painted on the road from the recent Tour de Georgia indicated 1-kilometer to the King of the Mountain line. Dean surged to the front, Doug responded with a huge effort creating a big gap between us. Dean followed my wheel as I closed the gap, Doug held on for second-place. Our TdG KOM visualizations now complete we flew down the 10+ minute descent back to the stonepile, where the ride begun.

Resting in the middle of the road at the intersection of GA 60 and US 19, the stonepile is the legendary gravesite of Trahlyta, an Indian Princess.

Sunrise Service

On the Mountain: A few of the GTC guys and I met at the Walmart in Dahlonega early this morning for a 50-mile 3-Gap ride. The weekdays, early in the AM are the BEST! No traffic, the weather is still cool and the trees shade the road from the sun. 3-Gap twice in one week... ya know I gotta be feelin' pretty decent to do that -- can I hear an amen!

Tuesday Afternoon

Poison Ivy: The doctor thinks that it is probably not simple poison ivy, but also some other allergic reaction, possibly a heat-related rash. She prescribed some pills and some cream and suggested staying inside for a day or two. Corticosteroid medications are synthetic versions of natural hormones and have powerful anti-inflammatory effects.

<-- Cool Deliveries Today -->

Hawaiian Coffee Beans: One pound bag of dark-roasted Peaberry Kona coffee beans $29 (no tax, shipping included). A good cup of coffee is but a mouse-click away, www.konalea.com.

CycleOps Wind Trainer: Normally $159.99 last week's closeout: $119.95 at Bob's Bikes.

Tuesday Morning

 

Rachel returned from Dayton Ohio where she spent the past 4 days with Marcus meeting his father, step-mother and family. Rachel researched some (Dayton) Beavercreek, Greene County, Ohio history and visited the 1802 log cabin built by Jacob Coy, and the historic 2-story home built in 1827 by Jacob's son John Coy, had her picture taken on Coy Drive and drove by the Coy family cemetery located at the corner of N. Fairfield Rd & Shakertown Rd. with burial dates from 1814 to 1877. Rachel and Marcus also bought me a copy of the Beavercreek Chronicles published by the Beavercreek Historical Society in 1987. The book features many photos of relatives, houses, farms and market owned by the Coy families. Some of this info I found online several years ago at Connie Coy's website. Her husband is also a descendant of Johan Jacob Coy, who immigrated from Germany/Bavaria, was a Revolutionary War veteran and lived to be 92 years old.

Front - Aaron, Diana (Funderburg) & Daniel Back - Jesse, Carrie, Ira, Irven (Ira and Irven were twins).

Fathers:
Daniel G. COY
Allan B. COY
Everett Filburn COY
Jesse E COY
Aaron Daniel COY
Nicholas COY
Adam COY
Johan Jacob COY

Holiday Weekend

The Independence Day holiday weekend wrapped up with a Coy-clan cycling adventure in the North Georgia mountains. Matt lead the way with myself riding conservatively in second, followed by Nathan on his maiden voyage through these challenging roads and Doug who was returning for the first time in several years. The temperature was well into the 90's and the motor vehicle traffic was a bit intense as well, in fact we were delayed due to a motorcyclist crashing in a corner coming down from Woody Gap. Other than an unexpected flat tire descending Wolfpen Gap all went well.

Doug, Nathan, Matt and Dan about to ride 3-Gap.

Classic Americana

Bev & I bought a grill, charcoal, hot dogs, and hamburgers and did the whole 4th of July in America thing today. The weather cooperated and Ruth and Steve joined us for the celebration cookout and some apple pie and card games afterward.

Earlier in the morning, following the live Tour de France coverage, Doug and I cycled around the 35-mile Blackjack loop. That will make 9 hours (~160 miles) of cycling for me this past week, and I'm feeling a little better each day.

Django ran through some poison ivy during a walk the other day and now I have it all over my arms and some other spots. I bought some Zanfel and it works pretty good, but I may have waited too long to treat it and may have to ask the doctor for cortisone.

Racing Review

Looking forward to getting back into race-shape and glancing back at a few good rides for inspiration sake. Here's some data saved from those events.


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The image above is the HRM data from the Aug 6th 2003 Masters National Criterium Championship Men 50-54. Note average speed over 27.5 mph. After being pushed off the course with 2-to-go, I jumped back in and finished in 11th.


This is the HRM data from the Aug 8th 2003 Masters National Road Race Championship Men 50-54. Note the course profile and altitude gain. Unfortunately this does not even hint at how technical, twisty and tight this course was. About 125 starters about 25 finishers, I was dropped from the front group on the 6th of 7 laps and finished 20th.

Several photos from this event can bee seen in this photo gallery.

Other notable rides from last season include the Georgia Games Time Trial which I produced the 2nd fastest ride of the day with an average speed of 27.2 MPH. The Road Race which occured only hours prior to the Time Trial just mentioned, where I powered a 3-man breakaway for over 35 miles to finish more than 3 minutes ahead of the peloton. The Union City Crit, of course the GA State TT Championship, Tundra TT, various MTB races and The Festival of Speed in Gainesville FL.

Dan Coy's Racing Results
(Masters 45+ unless otherwise noted)

10/26/03 - MTB RACE @ Heritage Park - 1st Place (Sport GrandMasters 50+)
10/04/03 - MTB RACE @ Gainesville College - 1st Place (Sport GrandMasters 50+)
08/04/03 - Masters National Championships/Louisville, KY (50-54) RR - 20th place
08/06/03 - Masters National Championships/Louisville, KY (50-54) Criterium - 11th place
08/04/03 - Masters National Championships/Louisville, KY (50-54) TT 40k 57:50 - 11th place
07/12/03 - Georgia Games - Brooks, GA - 2nd place Criterium 
07/12/03 - Georgia Games - Brooks, GA - 1st place 8mi Time Trial (17:40) 
07/12/03 - Georgia Games - Brooks, GA - 3rd place Road Race 
06/29/03 - MTB RACE @ Chicopee Ag Ctr - 1st Place (Sport GrandMasters 50+)
06/21/03 - Mayor's Union City Criterium - 4th place
04/25/03 - Georgia State USCF Time Trial Championship, Calhoun, GA - 1st place (Masters 50+) (35K @ 51:00)
03/29/03 - Auburn Alabama Races - Curcuit Race - 2nd place (Masters 40+)
03/29/03 - Auburn Alabama Races - Criterium - 4th place (Masters 40+)
03/23/03 - Georgia Spring Omnium - 4th place Overall
03/23/03 - Georgia Spring Omnium - Griffin, GA - 3rd place Criterium
03/22/03 - Georgia Spring Omnium - Brooks, GA - 1st place 7mi Time Trial (17:23)
03/22/03 - Georgia Spring Omnium - Brooks, GA - 9th place Road Race
02/23/03 - Festival of Speed - Gainesville, FL - 4th place Overall (Masters 40+)
02/23/03 - Festival of Speed - Gainesville, FL - 3th place (Masters 40+)
02/22/03 - Festival of Speed - Gainesville, FL - 8th place (Masters 40+)
02/09/03 - Tundra Time Trial - 1st place/6th Overall (Masters 40+)
12/07/02 - Georgia State Cyclocross Championship, Athens, GA - 5th place (Masters 40+)
09/02/02 - Columbus, GA Omnium - 8th place
09/02/02 - Columbus, GA Criterium - 7th place
09/01/02 - Columbus, GA Ft. Benning Road Race - 8th place (relegated to last)
08/31/02 - Columbus, GA Criterium - 8th place
08/11/02 - Crossroads Classic, Omnium - 10th place
08/11/02 - Crossroads Classic, Mooresville, NC - 14th place
08/10/02 - Crossroads Classic, Hickory, NC - 10th place
08/09/02 - Crossroads Classic, Statesville, NC - 9th place
06/29/02 - Georgia State Championship/Johns Creek, GA Criterium - 1st place/2nd overall 
06/22/02 - Union City Omnium, Union City, GA - 6th place
06/23/02 - Union City Road Race, Union City, GA - 11th place
06/22/02 - Union City 8.3 mi Time Trial, Union City, GA - 1st place (20:16)
06/22/02 - Union City Criterium, Union City, GA - 7th place
05/25/02 - Georgia State USCF Road Race Championship, Calhoun, GA - ?? place
05/12/02 - Fat Tire Fest, MTB XC, Helen, GA - 1st place (Masters 40+)
04/28/02 - Twilight MTB XC, Athens, GA - 2nd place (Masters 40+)
04/21/02 - Historic Roswell Criterium, Roswell, GA - DNF (mechanical) (Cat 2/3)
04/21/02 - Historic Roswell Criterium, Roswell, GA - 3rd place
03/25/02 - Georgia Spring Omnium, Brooks, GA - 6th overall
03/25/02 - Georgia Spring Omnium, Brooks, GA Criterium - 13th place
03/23/02 - Georgia Spring Omnium, Brooks, GA 7mi Time Trial - 6th place (17:27)
03/23/02 - Georgia Spring Omnium, Brooks, GA Road Race - 6th place
03/03/02 - Spring Training Series, Greenville, SC - 16th place  (Masters 35+)
03/02/02 - Spring Training Series, Greenville, SC - DNF (flatted)  (Masters 35+)
10/28/01 - GAP Finale/Farmington, GA MTB Cross Country - 1st place!
09/03/01 - Cobb 10K Classic Road Race - DNF (Pro/1/2)
09/01/01 - Georgia State USCF Criterium Championship - 3rd place/16th overall
08/19/01 - Georgia State Championship/Guyton, GA 40K TT - 1st place/4th overall! (57:54)
08/05/01 - French Broad Classic Omnium - 5th overall
08/05/01 - French Broad Classic Criterium - 5th place
08/04/01 - French Broad Classic Road Race - 13th place
08/05/01 - French Broad Classic 20K Time Trial - 3rd place (27:45)
07/22/01 - Georgia Games Criterium (Masters 35+) - 12th place
07/15/01 - Georgia Games Road Race (Masters 40+) - 9th place
07/15/01 - Georgia State USCF Road Race Championship - 2nd place
04/29/01 - Athens, GA Twilight Criteriums - 12th place
04/28/01 - Athens, GA Twilight Criteriums - 16th place
04/22/01 - Raccoon Mtn Road Race, Chattanooga, TN - 11th place
03/25/01 - Georgia Spring Omnium, Brooks, GA - 4th overall
03/25/01 - Georgia Spring Omnium, Brooks, GA Criterium - 6th place
03/25/01 - Georgia Spring Omnium, Brooks, GA 8mi Time Trial - 1st place! (18:21)
03/25/01 - Georgia Spring Omnium, Brooks, GA Road Race - 10th place
10/29/00 - GAP Finale/Farmington, GA MTB Cross Country - 2nd place
10/22/00 - Saturn/Columbia, SC Criterium - 13th place (Masters 35+)
10/21/00 - Saturn/Columbia, SC Criterium - 16th place (Masters 35+)
10/14/00 - Michelin Classic/Greenville, SC Criterium - 10th place
10/08/00 - Acworth, GA Criterium - 1st place
09/24/00 - 6 Gap Century/Dahlonega, GA (not a race) 5hr 45min
09/04/00 - Cobb 10K Classic Road Race - finished in the pack (Pro/1/2)
09/02/00 - Johns Creek Criterium - 5th place
08/18/00 - Dividing Waters 7mi TT - 1st place! (16:32)
08/19/00 - Dividing Waters Road Race - 5th place
08/20/00 - Dividing Waters Criterium - 2nd place
08/20/00 - Dividing Waters Omnium - 2nd place
07/26/00 - Masters National Championship/Linton, IN 40K TT - 11th place (58:12)
06/17/00 - Georgia State Championship/Statesboro, GA Criterium - 2nd place
06/18/00 - Georgia State Championship/Statesboro, GA 40K TT - 1st place/3rd overall! (55:45)! 
06/11/00 - SC/NC State Championship/Greenville, SC Road Race - 5th place
06/04/00 - Tennessee State Championship/Dunlop, TN 40K TT - 2nd place (57:00)
05/06/00 - Berry Peddler/Dayton, TN Road Race - 2nd place
04/30/00 - Athens, GA Twilight Road Race - 3rd place
03/25/00 - Brooks, GA Road Race - finished in the pack
03/04/00 - Greenville Spring Road Race - finished in the pack
10/24/99 - Georgia State Championship Road Race (Augusta) - 3rd place
10/16/99 - Georgia State Championship/Statesboro, GA Criterium - 1st place!
10/17/99 - Georgia State Championship/Statesboro, GA 20K TT - 1st place!
09/26/99 - Kennesaw, GA Circuit Race - 7th place
09/04/99 - Johns Creek Criterium - 3rd place
09/05/99 - Johns Creek Criterium - 3rd place
08/13/99 - 2 Hours From Anywhere/Murphy, NC 5mi TT - 1st place
07/07/99 - Masters National Championship/Fort Smith, AK Tandem TT(Mixed 70+) - 1st place!!
06/20/99 - Cookeville, TN Criterium - DNF
06/19/99 - Avery Trace Classic/Gainesboro, TN Road Race - 5th place
06/19/99 - Avery Trace Classic/Gainesboro, TN 10mi TT - 3rd place
05/09/99 - Helen Fat Tire Festival/Helen, GA MTB Cross Country - 1st place
05/02/99 - Cactus Cup/Farmington, GA MTB Cross Country - 2nd place
03/07/99 - Georgia Games/Johns Creek MTB Cross Country - 1st place
07/14/98 - Masters National Championship/Tallahassee, FL Tandem TT(Men's 90+) - 2nd place!
07/12/98 - Hilton Head,SC Road Race - 4th place
07/11/98 - Hilton Head,SC Criterium - 5th place
07/10/98 - Hilton Head,SC Street Sprints - 3rd place
06/20/98 - Avery Trace Classic/Gainesboro, TN 10mi TT - 2nd place
06/20/98 - Avery Trace Classic/Gainesboro, TN Road Race - 3rd place
06/14/98 - Masters Regional Challenge/Gainesville, FL Criterium - 4th place
06/13/98 - Masters Regional Challenge/Gainesville, FL Road Race - 9th place
06/12/98 - Masters Regional Challenge/Gainesville, FL 10mi TT - 1st place!
06/14/98 - Masters Regional Challenge/Gainesville, FL Omnium - 4th place
05/03/98 - Conyers, GA Criterium - finished in the pack (Masters 45+)
05/02/98 - Athens, GA Twilight Criterium - DNF (in 3 man breakaway until 2 to go) (Cat 4)
04/25/98 - Kennesaw, GA Circuit Race - finished in pack (Cat 4)
07/27/97 - Tour D'Town/Buckhead, GA Criterium - DNF - (Masters 35+)
07/20/97 - Georgia Games/Decatur, GA Criterium - DNF (mechanical) (Masters 35+)
07/20/97 - Georgia Games/Decatur, GA Criterium - finished in the pack (crashed) (Cat 4)
07/16/97 - Masters National Championship/Tallahassee, FL Tandem TT(Men's 90+) - 2nd place!
07/10/97 - Hilton Head,SC Criterium - 11th place
07/10/97 - Hilton Head,SC Criterium - DNF (sprinted to line w/1 lap to go - D'oh!) (Cat 4)
06/22/97 - Crossville, TN Criterium - 1st place (Cat 5)
06/21/97 - Avery Trace Classic/Gainesboro, TN 10mi TT - 1st place (Cat 5)
06/21/97 - Avery Trace Classic/Gainesboro, TN Road Race - 6th place (Cat 5)
05/03/97 - Conyers, GA Criterium - finished in the pack (dropped chain) (Cat 5)
05/02/97 - Athens, GA Twilight Criterium - 10th place (Cat 5)

Visit the Doctor, Again

Dr. Tanner realizes how much cycling and bike racing means to me and he knows that riding the way I do aggravates the esophagitis. So he suggested considering the possibility of preforming laparoscopic surgery to correct the hiatal hernia and the opening of the hiatus.

More blood was sent to the lab for analysis regarding the lesions in the liver. On Monday, July 12th, a liver scan is scheduled, this is where they inject a radioisotope into a vein and a series of pictures are taken of the liver by a scanner. The doctor wants to confirm that the abnormal growths are hemangiomas.