Next Stop - Beijing!

8.29.08

In just a few hours I leave with my team to Denver - San Francisco - Beijing.
A couple of hours to CA. Then 12 hours in the air to China.

Today was again the busiest day in my life. It's been 15 hours since I woke and only now am I
starting to unwind. Earlier today I sat through meetings that went over everything from being a good Ambassador to how I can write my blog.
With regards to the blog, I was told that I cannot report any race info due to rights infringement with the main media outlet. This includes no pictures of myself and/or anything relating to the games. The idea is for us bloggers not to be reporting the the happenings before it is officially released by the press. It makes sense but does take some of the excitement of writing and hopefully reading the blogs.
What I can do is write about my experiences in competition and throughout the day. I'm thinking much of what will go on off the bike will be just as interesting.

So stay tuned and my next entry will be from across the planet.

The Cape Cod Times

I think that I forgot to include which newspaper will be running that Sunday Story.
In the past few months a few different media outlets have contacted me to talk about my
Athletics, Adam seemed to me to be the most interested. So I'm looking forward to reading
the article and am excited that it's for my hometown paper - The Cape Cod Times.

More press & media

8.30.08

Sports Writer Adam Smartschan has interviewed me and says that This Sunday's
Sports Section will carry a Story about my life and preparation leading up to The Beijing Games.

Adam seemed very excited about the story and about cycling in general. I recommend that
everyone grab a Times and check it out.

I leave tonight! If possible, I plan on continuing writing. It may be the best way to keep
up to date to what's happening at the Paralympic Games.

Other media outlets,

www.paralympicsport.tv
www.univeralsports.com
www.ronswilliams.com

A few of my teammates have interviews posted on youtube as well.

Becoming Team USA

8.28.08

A couple of days to go. I've been asked "are you excited? No, too busy to think about about. The excited started to creep in when I recieved our team clothing today. Never in my life have I ever been on a bigger shopping spree.
As proud Sponsors of the US Olympic Team, Nike and Ralph Lauren has outfitted us with every article of clothing I'd ever think of wearing. Everything from Nike Sandels & sneakers to Team USA Sweater Vests.
With a shopping cart and a checklist, each athlete, coach and support staff made their way around to different tables to try on the clothes. The tailors we present to make sure the Ralph Lauren suits would look good for the cameras. I went through the process with my team. It was nice to see how loose and excited everyone was.
My evening was spent packing my bikes and other equipment and then bringing them over to the Training Center. Cycling is one of those sports that requires quite a bit of equipment.
Here's a run down of what's going with me;

3 bikes (Track, TT and Road Bike)
1 set of Race wheels ( only one because the team has the other two sets)
two helmets (aero & road)
Extra Tires & tubes
Extra Shifter & Brake Cables
Extra Chains & cassettes
Extra Brake Pads ( for carbon & alloy rims)
Two Team USA Racing kits ( worn during Road Race)
Two Team USA Skin suits ( worn during TT and Track events)
And the Team USA Suitcase filled with our Team USA gear.

A cycling team in an airport is never what the airline folks want to see coming!!

Thank you!!

8.28.08

I have just a couple of days before I leave and I expect them to be two of the busier days I have ever experienced.
So I'd like to give thanks to those who have helped me along the way.

I would have to start with Pamela, my wife and at times training partner. Love you!
My coach Tom Murphy from Carmichael Training Systems who has worked with my for
over 4 years now. You helped me a great deal - Thanks!
My family back on Cape Cod. It's been hard leaving home to pursue my dream. Thanks for the support!!
My teammates and support staff on the Paralympic Cycling Team. It's been a blast and honor to ride with you.
The folks at Old Town Bike Shop. Thanks for ignoring my ignorance and being patient with me.

And to my Sponsors;
Spike Shooter Energy Drink. Thanks Brian! www.spikeshooter.com
Challenged Athletes Foundation. Thanks for the years of support. www.challengedathletes.org
Maxxis Tires. I love them tires! www.maxxis.com
Powerbar. www.powerbar.com
Carmichael Training Systems. Thanks Tom, Jim & Craig. www.trainiright.com

It's been a lot of work and a long haul. Without everyone listed and I'm sure many others I wouldn't be writing this or heading to China. Now it's time to go win a medal!

My comfort zone

8.27.08

Lots of cyclist hate Time Trialing and for good reason. A long, hard paced effort does not feel all that great and it's easy to focus on the pain. I have always like that feeling of being so close to quiting but pushing through the pain for extra speed. On a Time Trial bike and in the aerobars I feel fast no matter how slow I may be.
My last major workout before packing up and heading out was 2x30 minutes on the TT bike with maximum but sustained effort. This type of workout is as much mental as it is physical. To hold the proper wattage and speed for 30 minutes requires a strong will and lots of self motivation.
It's always been interesting to me to find that sweet rhythm that can be held but is not holding anything back. For most of the 60 minutes I was either near or at a hyperventilation state. My aim in all TT's are to crack with a few hundred meters to go and struggle in so that I know I've left it all on the course.
Cruising home I felt tired but satisfied with my efforts and with my training as a whole. But, doubt always creeps in as to "was it good enough?" or "will my taper be spot on?"
That's when I call my coach.

No Velodrome - I get it !

8.26.08

Coach Tom had planned to have me on the velodrome one more time before packing the
bike. But, like previous attempts to train on the track it was not meant to be. I left work in a downpour & Thunder/lightening storm and of course on my bike. The track is closed for any rain due to the risk of crashing. Instead I pedaled over to the Garden of the Gods Park to do some interval training. The workout were to be max efforts of both 1 and 4 minutes to simulate what I race on the track in Beijing. The Garden of the Gods offers absolute breathtaking scenery but a great training circuit.
The rain stopped and the training went well. I used a slight climb to increase my power output which of course had a little kick at the end to send me deep into oxygen debt. In all types of bike racing it's crucial to be able to send yourself into an anaerobic state and then recover to go with another attack or to attack yourself. At this point the body is working too hard to rid it's self of the lactic acid build up. The accumulation of lactic acid in the body is what gives that soreness to the muscles. That's the reason why I'm asked to do these
legs burning intervals over and over again.
My day does not end with the workout. I try to get join my team at the OTC for a group dinner. Being part of the team reminds me that even though I may be by myself in training, I'm not the only one training my ass off!

The photo is of the Garden of the Gods in the winter looking south towards Cheyenne Mountain.
It's beautiful!!

Dialing things in

8.25.08

After the race I had plenty of things to do. First on the list was to dial in my new bike.
I was hoping to have it fit on Friday but time did not allow it.
My other coach Jim met me at the lab to transfer my old bike fit to my new bike.
The process was interesting and at times way above my head. The sensors measured every possible angle which made finding the perfect fit a lot easier than ever before. After two hours the numbers lined up and the
feel was right.
A good bike fit is needed not only for comfort but for confidence while racing and to avoid injury.
As any traveler knows, so many little things things pop up that have to be done before heading out.
A trip to the bike shop for extra cables, brake pads, chains is just the start. My team director called to remind me that my passport and visa was at her office waiting. All of these little things take away from my scheduled couch time. Sitting on my butt with my legs up is as important as tossing cookies after sprint training.
Monday is a recovery day. But with just a few days till departure it's more of a mad scramble.

paralympic Trials Article

So here is an article that was posted during the Paralympic Track Trials in June.
The text is about me and my story but the photo is of a teammate of mine.
The article is well written so Enjoy.

http://www.gazette.com/articles/farrell_36980___article.html/cycling_time.html

Race Day!

8.24.08

The next few days are the last true training days I have before I travel and then taper (rest & recovery) for the Games. So the timing and distance of to days race should be a good indicator as to how my training has been going.

For me this race essentially is a Time trial. A -point A to point B - go as fast as possible and fastest man wins type race. In the Paralympic World these type races are how our team is selected. The Team uses an average time per Kilometer to figure if you are competitive internationally or not. This (Ave. per Kilo) is calculated from previous podium performances at either World Championships, European Championships or Paralympic Games. It's the bench mark that levels the playing field across all the different disability groups.
My goal is to hit my elite standard which is 1:28:2 minutes per kilometer or roughly 25.5 mph average speed.
But as my coach reminded me before and after the race, this standard is off a 16 km. distance and not a 32 km distance.

With all that said - The race was a blast. The 20 mile, rolling course was beautiful and we had a beautiful day to go along with the gorgeous scenery. My teammate surprised me when she came out of the water ahead of schedule. Jen slapped the angle sensor on me and the way I went. I quickly got up to speed and settled into the pace I wanted. For me finding the right combination between a smooth Cadence/pedaling rhythm and the highest possible yet controllable breathing rate is the secret of Time Trialing. At the turn around I felt I was holding steady but A TT is something that you don't just hold steady, it's where you bury yourself to the point of near blackout. Coming into Transition i noticed through my altered state that I was the first bike to arrive in the relay Team area. Courtney took off running knowing that she was in first place.
As a Team we Won!! Jen, Courtney and I won our first and maybe last triathlon we'll ever do.
As for my effort and how it stacked up to my Elite Standard - I came in with average speed of 24.3 mph. A mile an hour slower but for the distance a solid effort. Within the race I placed 8th on the bike leg out of 400 racers.
My coach told me later that Dropping 1 mph while doing double the distance should give me some confidence. I trust my coach.

Headed to a Triathlon?

8.23.08

Steamboat Springs,CO. Aka Ski Town USA. Is where the triathlon
that I'll race in is being held. Yes, I said Triathlon - But don't worry
It's not what you think. Before hearing that I was selected to the Beijing Team
A few friends asked me to do the bike leg of a relay team. I agreed believing that
my season was over and spending a weekend in Steamboat and racing a little would be fun.
Then I got the call up. After talking with Coach Tommy, we both agreed that the race
would be a great last test of my speed and fitness. The bike leg is on rolling 20 mile
road that runs along the Yampa River. The distance is longer than what I'll find in Beijing but sustaining a hard effort for longer fits my training program well.

The race is on Sunday, today was the travel day. After calling USADA ( Doping Controls)
I drove 4 plus hours through some beautiful Colorado Mountains to one of more spectacular ski towns in all of the U.S.
Pam and I rode the course to loosen the legs, drove another hour to friends cabin and
relaxed. No matter how many times I told her this was prep for Beijing she claimed I was becoming a Tri-geek.

8.22.08

My plan was to be properly fitted to my new bike. These days a proper
fit is done a couple of ways. The most common is by tape measure. The body is measured from joint to joint and the bike is adjusted to create the angles that's most comfortable and powerful.
The high-tech method is by using sensors and a computer. My coach will place sensors on each joint and create an image of those joints in motion onto a computer screen. The image will be a stick figure pedaling an invisable bike. I will ride my old bike and new bike and then compare the images. The idea is to adjust my new bikes position to replicate the position I've used for years. This way my body feels no change and I will feel confident while racing.
But of course this did not happen due to general craziness of my day. We rescheduled the fitting for Sunday evening after I return from racing in the mountains. My day did include a training ride that sent me into a nearby Canyon for hill work. I climbed up the steep 3 mile pitch twice, each time noticing a BEAR sitting on the side of the road playing peekaboo behind a tree. You just near know what you'll see in the mountains.

a new machine

8.21.08

Before I begin I'd like to wish one of my greatest supporters a happy birthday.
To my Brother - Happy Birthday Kyle!

Ironic that this is the day that I receive a brand new bicycle. Through
Anthony's Cyclery I was send a Carbon Fiber Racing bike by FUJI. It was sent to me specifically to be raced in the Paralympic Games.
The bike sports a 10 speed Dura Ace Drive Train, carbon fiber frame, fork and seatpost.
I'll be on Zipp 303 race wheels while in Beijing.

As for my training, I was again on the velodrome, not to race but to put in more specific intervals. A series of 1 & 3 kilometer efforts to replicate what I'll do over there. These two distances are extremely different. The one kilometer is an all out - hang on type of effort. I use a traditional set of drop handlebars which helps me with my acceleration out of the starting gate and overall power. These bars do limit my aerodynamic position and is considered slower overall. The 3 kilometer pursuit is my hardest event. For me the trickiest aspect is the pacing. During the race I have a coach in one the turns yelling my splits, the idea is to be steady. I have a tendency to push it too hard and fade towards the end. When I say push it too hard I'm talking a vomit inducing effort.
I'm glad to see that the 3km pursuit is my first event and on the first day of competition.

An unexpected time out

8.20.08

Training Camp is supposed to be distraction free and rest filled.
Unfortunately I'm not attending our team training camp due to work obligations.
The past couple of weeks have been a whirlwind in many ways as I try to prepare.
Filling out paperwork for the USOC, securing extra equipment, and keeping a proper
training schedule is tiring.
Instead of mounting my Time Trial bike for an evening training ride I went directly home after work and passed out. Slept from 4:30 -5:30pm, drove to the OTC for a team dinner then drove back home and went to bed. Some days fatigue wins the battle.

With a week and a half before flying out I generally feel good about my fitness and quickness. I always second guess how my preperation is going, expecially the close I get the the event. That's where having a coach can settle nerves. Tommy always has to remind me that blowing myself apart isn't always best. Rest and recovery brings about
better quality workout and that's what's best.

Around and around I go.

8.19.08

I believe I've already spoke about my feelings regarding the velodrome.
The only real fun part of the track is mass start racing. The racing is
full throttle from roll off through the final lap.

Tom Murphy - my coach for over 4 years decided that I race the track to
work on my max power and to get some time on the fixed gear of a track bike.
The races are short, anywhere from one lap to 25 laps. I races 4 races total,
equally maybe 7-8 minutes total hard work.
The results were a 4th, 2nd, 6th, and a give up. But what is important is the
effort that I did. One was a standing start which is a weakness of mine. I'm held
by the seat by a teammate and when the gun goes I punch it out of a upright and ready
to ride position. Due to my weak leg, my second pedal revolution is almost useless.
The others were started using a neutral lap which lets me integrate a lot easier.
The racing went fine without a crash or injury. At this point in my training, Coach Tom is looking to eek out that extra half % but a fall could keep me home.

The team has arrived.

8.18.08

Today was the arrival dates for the rest of the Beijing squad. Our final prep camp
begins here in Colorado Springs at the Olympic Training Center and will run till
we leave on Aug. 30th.
The U.S. Team consists of;
15 athletes - 7 men and 6 women.
2 coaches
2 mechanics
3 medical/support staff
1 Team director
We all sat down to go over the preparation and expectations for the team as a whole.
Our coach stressed that everyone sitting in that room is now a part of
Team USA. with that comes a natural responsibility to properly represent our country.
He spoke about how dreams are fulfilled by keeping the focus on us as individuals and as a team.
I looked around, taking a moment to think about each of my teammates story. In this
world of Disabled Athletics especially at this level each person lives a message that
most should take notice of. Each on of my teammates is the definition of overcoming odds and maximizing their potential. There was a moment where I just smiled thinking how this team represents what's great about our nation.

Back on the road and in the rain

8.17.08

Today's workout was supposed to be a skills based session on the velodrome.
But with the unusual amount of rain that we have had lately the track was cancelled
and the group training ride I missed yesterday was inserted instead.
The idea with a group ride is intensity, positioning and general tactics. Training the body
and mind to be alert and respond to attacks is crucial for the mass start road race
that I'll be a part of in Beijing. To attack or cover attacks within a race setting
requires spikes starting from high in the aerobic zone into an anaerobic state then back
to the aerobic zone. This type of training is helpful for buffering the lactic acid build up
in your legs and to create a level of recovery all the while still working hard.
The ride took me through the U.S. Air Force Academy. The AFA offers great riding
and today it offered a high paced run up to a difficult climb followed by a fast and equally
tiring descent. Because of my need of a "nature break" I found myself chasing the main group.
Working with a teammate we caught them on the last rise before leaving the Academy.
Pedaling home the sky opened and myself, Pamela and a few others we're drenched.

In the Bowels of the Olympic Training Center

8.16.08

I sweat and suffer.
As I warmup in the basement of the OTC, my teammate notices that I'm already sweating like a pig. He asks "Where are you going"
I'm going To Beijing !!
That exchange is why not only do I ride in the bowels of the training center but 4 of my teammates do as well.
The nasty raw morning rain drove me from riding a group training ride/race to sitting on an
indoor trainer for two hours. The adjusted workout was 3 x 15 minute sustainable efforts.
The trainer I was on gave me a wattage output which allowed me to keep my effort steady throughout the 3 intervals. My goal was to keep a 10 watt range. Steady is the name of the game.
Each interval was steady in power output with the expected rise in perceived effort.
Alot of times, I'd say most of the time the quality of a workout is not based on how you
are feeling physically but how sharp and motivated you are mentally.
Starting the workout by stating that "I'm going to Beijing" is a mild motivator

Looks like New England outside

8.15.08

As many of you know, The Cape and New England in general has those days
where it just rains. A dark day that the rain falls from sun up to sun down and beyond.
Out here in Colorado that is not the case. Weather appears from over the mountains
only after a full day of blue sky. With the rolling terrain the storm clouds and the rain itself
can be seen falling from the sky.
Today was not typical Colorado. I woke up in rain and closed my eyes to the sound of
clasps of thunder and a steady downpour.
I talk about the weather conditions because it affects my daily training quite a bit.
Luckily Fridays are a recovery day. A commute to work (20 minutes each way) just to
warm the legs and get the gunk out. Today I drove and didn't do much more than look
at my bicycle. Some days I just don't want to suit up and go spin.
The steady rain does do more than affect my training, it reminds me of home
and those lazy days spent stuck inside with friends/family.

The Velodrome- a love story

814.08
If you know me as a cyclist then you may know my mild hatred of
the Track or Velodrome.
In cycling the track is a torture chamber. A controlled environment in which one
can truly push themselves beyond their limits. Oxygen Deprivation and VO2 max
are commonly used terms and easily witnessed on the track.
But the flip side is that it's super fast, extremely aggressive and wildly fun.

In China I'm scheduled to race two events on the track, a 1 kilometer solo time trial
and a 3 kilometer individual pursuit. These are done from a standing start held in a
electronic starting gate. Fastest time advances or wins. This is where the fun or racing
is replaced by serious suffering.
To prepare I went to the 7-eleven Velodrome here in town for the week night races.
After adjusting my bike for longer than I hoped I raced and made it into a 4 man two lap final.
Each of us were held on the line and rolled easy waiting for the attack. The attack came from me with one full lap to go. I jumped using my warmup gear on and held the small pack off.
These are full efforts - like running a 100 meter.
To let some of you know - a track bike is a fixed single geared bike. (no coasting allowed)
with one gear it is important to know the gear you need because to change it requires you to physical remove and replace the chainring/cog. The last thing is that the bikes do not have
Brakes.

Halfway to Kansas

Colorado has two distinct physical regions, The Mountains and the Prairie.
Where I live is at he bottom of one of 50 plus 14,000 ft peaks that Colorado has but it's also
on the border of the prairie. This point is the very beginning of the great plains of the Midwest.
With that said my workout took me east.
I was to do 3 intervals of 20 minutes at a high sustainable intensity. Also I was in on my TT bike
which hints to how specific each of these workouts are.
After getting out of town, I put my head down and found my pace. After the second effort
I looked around and noticed I was in cattle and ranch country. A man with shaven legs and
rocking spandex from head to toe is definitely a ranch hand. I pulled into a store to fill my bottles.
The man did a quick double take before saying Hello. realizing I was wearing my USA jersey
I mentioned how I was training for China. With that his eyes softened and he gave me a "good luck"

On my pedal home I thought how even being half way to Kansas and completely out of my element
representing our country means a great deal to a great many people.

I'm riding - rain or shine!

8.12.08

Today it was rain and at times a lot of it. My workout was to sustain
the highest effort for a 35 minute period, 2 times with a short rest. The effort is measured by real time Wattage output and heartrate. The wattage is a measurement of the force I apply
to the pedals. It has nothing to do with speed or "feeling fast".
I found a nearby climb, moderate but long enough for the effort.
Half way up the rains came. Soaking me and a few other riders I happened
to find climbing the same hill.
As I rode in a controlled hyperventilation the rains took away my vision but could not stop me.
For every pedal stroke in the next month or so is for one goal - to win in China.
The mantra that rolls through my head is strong enough to ride up mountains in
heavy rains and thunderstorms.
It's either my iron will or my oxygen deprived mind not understanding that
people should not be riding in a possible flash flood.

- mike

BEING CLEAN means more than a Shower

8.11.08

I was waiting for it, knew it was coming but for some reason never enjoy the experience.
Yes - I'm talking about Pee watching/Drug testing.
It's something all Olympians & Paralympians have to agree to be a part of.
It's not that I can't handle another man watching me pee in a cup as we
chit-chat about the weather. It's the worry that somehow I have took something
I didn't know about and I'll be caught for cheating.
Since joining the team in 2005 I've been tested at home, in Los Angles, Texas and even Colombia.
No matter who it is and where I am there is always a little uneasiness.
For those who don't know, I'm subject to random urine testing at home or anywhere
I may go just about anytime. I submit a quarterly schedule of my daily whereabouts
and offer the best times to be tested.

This experience wasn't so bad. I knew the testers so it makes the time past quicker as I pound down three bottles of water. And we were able to watch the Swimming events as I drank.
Hopefully the next time will be at Beijing because I just won a Gold!!

-mike

A little rest does a body good

Mondays are usually tame and for good reason.
Recovering from a weekend of training takes a little bit of effort. Instead of
commuting to work as I would do I rode with my teammate Ron Williams afterwards.
A recovery ride is a gentle pedal down the street. The idea is to get the blood flowing
in the legs again so that the Lactic Acid and other toxics built up from the weekend can
be flushed away. Ron and I did pedaled the Monument Valley Park trail for an hour.
For some an hour of riding may be seen as a workout but it's easier than a evening walk.
Along with the easy bike ride I need to focus on hydration, nutrition, a massage and an
early bedtime.

-mike

Works begins

8.10.08
With about 20 days of Training and 7 days of tapering/travel it's time
for that final push into Olympic Fitness. Already a few of my teammates are
arriving to the Olympic Training Center. The idea for them is to adjust to being
6,000 ft high before Training camp begin.
For me I'm not going to attend the
team training in full due to my work schedule. This does not mean I'll have it easy.
A typical training day is this,

7:30am - commute 20 minutes to work
8:00am-4:00pm - play the role of a social worker
4:00-7:00pm - role straight from my office into 2-3 hours of training.
7:00-9:00pm - cleanup, eat, stretch, massage & relax
9:00pm - Bed!
on the weekends take out the work day and add 5 hours of training.

The training within those three hours is what will decide a podium or embarrassment.
I'm going to try to have a daily entry throughout the next 5 weeks or so.

- mike