a complete off-season

it has been a while since I last wrote anything on this site and for good reason.
I haven't done much of anything since returning from Italy in September.
Life has creeped in and taken hold. Pam (my wife) and I have been finishing off a second bedroom.
I shifted my focus on my work in order to save my position. My work involves
monitoring behaviors of folks with psychiatric disorders. wild stuff but also extremely time consuming. A nice distraction from grinding out the miles day after day.
I writing because I'll be heading down to the Olympic training Center in Chula Vista California in a couple of weeks and I need to get my head in the game. I assume this is one way. hopefully I get dropped by the rookies.
Starting Dec. 4 my training for next years world cup series begins.

thanks all for now.

Photos below:
1 - In a small chase group in the Road Race.
2- After the races hanging out with a native. He rode with me during warmups and was cheering me on during the race.
3- Coming into the final few hundred meters of the road race.
4- World Champion "Oz Sanchez" at Milan's Duomo

Eight months of training and it's over in a flash.
I started training in the middle of winter when the local climbs were closed due to snow. A couple hours of racing in September and the 2009 racing season comes to an end.
When I step back my results at this years World Championships are the exact same as previous years. An 8th in the TT and a 7th in the Road Race. It tells me that the few guys in front of me are hard to beat. Most if not all are paid professional athletes. Cycling in Europe is a well respected and loved sport and the athletes are compensated. I wish that was the same in the States but we are different in our tastes.
I raced well as far as how my legs responded and what I could do with my ability.
A day or two after the mind is still going through senarios and possibilities. In a week or two I'll realized that 8th at the World Championships is O.K. and should be happy with the result.
The road race was very fast. Several countries had teammates who attacked the group trying to hurt the riders. I was in pain I'll admit right now. The Course offered a series of climbs which was what broke me. I'm confident in my climbing but not the repeated surges that the teams were putting in. I ended up in a chase group. Coming to to the final climb I sprinted which cracked a German rider. After a very fast sweeping right turn I drag raced an Englishman to the line.

Next year the World Championships will be held in Cali, Colombia. I raced there in 2007 at the Pan-American Cup. I left Colombia with two medals which is my best result to date. Hopefully I'll find similiar form and better results next year.

thanks for reading.
I'll be posting more photos in the days to come.
Off to Milan to sip on some Vino and celebrate with the Team.

Images

Here's a few images of the past few days.
We had a parade through the local village as part of the opening Ceremonies.
It felt very Italian as the whole village came out to cheer.

The races yielded one U.S. World Championship and a bronze medal.
more photos to come.
So far the U.S. team has done very well so far.
I'll be racing at 1:30 tomorrow local time. a 19 km Time trial.

crossing fingers!

Race day # 1

Today we race. not me but my teammates.
The U.S. has 4 riders going off today. 3 are past medalists and
one a rookie to the World Championships. The feeling is that today will be good to the USA. At the World Championships anything can happen, the level of athletes offer little room for error when out on the course.With that said Our coach expects medals and we have a group out there today that can deliver just that.
Go OZ, David, Anthony and Ali!!

I'll send out updates.results later today.

a glimpse of Italy

I was let out of the cage.
Myself and a handful of teammates went into town in search of a bike shop.
Within minutes the road turned into narrow side streets of coblestone. We turned the mirrors inwards in attempt not to scrap the stone walls of the centurys old buildings. Pedestrians, bicycles even dogs clogged these pathways but the tiny euro cars whipped around like go carts.
I had high hopes while walking into an Italian bike shop but I must sat it was disappointing. The shops in Colo. Springs were superior in everyway.
We did stop for Gelato and that did not disappoint.
The trip was brief but offered a break from sitting in the hotel for another afternoon.

Tomorrow we rest. The team is divided in two. The Time Trial which is the first event will be held over two days. The first group mainly being the handcycles. Myself and most of the traditional bikes will go off the next day.
I'll pedal down to the nearest cafe and sip on (hopefully) some good Italian coffee.
I've noticed that if you ask for coffee and not expresso then they refer to it as American black coffee. Sounds like they prefer expresso.
The afternoon will be a light rub down of the legs and a nap.
There's a reason I bust my ass all year long for these races.

After a couple of days of easy riding to
allow our bodies to adjust, our head coach let us loose for
a full tilt effort on the course. We were kept to one lap (9km)
It was nice to open up and see how the engine's running.
The legs responded and I rolled most of the course with a
strong head of steam. This years course offers a few tight bends through
old Italian villages. With narrow streets and high stone walls the bike handling
will play a major role in overall placing. Crashes may also be a factor in the mass start road race.
For the first time I was able to see the other teams. 2 former World Champions in my division rolled by. There is a unspoken acknowledgement of eachother as well
as a non-verbal -damn I wish he wasn't here. When you show up at the World Championships expect just the best. After a few years of doing this It's fun to the racers. Some you can speak their language, some it's just head nod.
Tomorrow is a rest day. Myself and a couple others will spin for 30-40 minutes in the morning have our massages and relax in our Hilton Garden Inn hotel room.
It's all business here. I have not this hotel except by bike. It's nice to relax but
I'm in Italy, let's go out for Pizza and some Vino!

day 1 - Italy.

Italy is a beautiful land.
Just as the postcards advertise.
The team and I arrived yesterday afternoon after somewhat of an easy flight.
We unpacked, put together our bikes and were off on a pre-dinner spin.
The travel day caught up with me last night. I clocked in 11 hours of sleep
I'm thinking it was due to the flight and the past month of 12 hour work/training days.

Today, Team USA went out and rode the race course. Starting in a small town we headed
out into the country with a view of the distance Alps. Similiar to Pike's Peak yet more dramatic and will a great deal more snow. The course steers back into town and kicks a few different times before dropping into the finishing straight. European roads are famous for being narrow and Italy I guess likes giant stone walls to line their bike trail sized side streets.
With under 2 km's to go the road hits a 90 degree right which comes at the base of the quickest down hill. If I don't crash there I will be surprised. Everyone will risk something to be first thru.
So far it's been fun. We all have a fog of fatigue that's hanging over us but what's been exprienced has been pure postcard Italy. I've only left the hotel on the bicycle and that is the norm on these type trips. Legs up, drink water, naps and rides are the coaches orders. Boring but I'm not complaining.
I should be able to post some pictures starting tomorrow.

1- Teammates, Greta and Ali riding through Garden of the Gods


2- Air Force Academy Triathlon, I'm in the back ground warming up on a trainer. The red bike is my race bike. My co-ed relay team took 1st place. Despite the cold and fog I slotted in with the second quickest bike. Cold Cold Day!

3- 2009 Master's National Track Championships, another perk of living in Colo. Springs. I had several teammates and friends who competed. I was a spectator but I am now of age to be called a Master!

4- Training ride after trip home to the cape, I'm wearing the Idle Times Bike Shop Kit. The Cape Cod Based bike shop was where I first started racing. Peter Noble the current owner was a teammate back in my high school days.

Thanks Peter - I get comments on the kits all te time.

The mind set of the flight.

I can't wait for the never ending plane ride across the Alantic.

It will be the first time I'll be able to rest.

The flight over always hold an air of excitement among the team.

Everyone is so giddy they over analyse every possible siutation that may arise.

This year the team has to rookies when it comes to international racing but the bulk of the team

knows the routine and know what to expect (for the most part)

A comforting factor is that when we roll up to the line I'm likely to know

3 quarters of the field. Over the past 5 years the same core group

continue to qualify and race at this level. The event is the World Championships

yet when your racing side by side with guys you have known for years

it's less intiminating. These details will talked about on the plane.

The flight over also offers time to reflect on the process. The work that has been put in to on the plane. Cycling is fast and aggressive but it's also requires patience and finding the inner drive.

I give myself time to think of most misrable workout that I suffered through.

Repeats up a mountain road when the snow is falling and your limbs freeze as you turn around at the top. The desire I had on those days I have to be bubbling to the surface come race day.



Outside of the jetlag and the desire to lay down the team will feel an itchiness to race.

It what everyone does the most and what we do the best.

two days!

So many thing to do any only a few hours left.
But don't feel any sort of pity for me, it's self induced and
remember I'm heading off to a far off land to ride my bike. Not too bad.

This 6-7am window is the only calm time- a cup of joe in my hand and 4 cats running around me.
Waking peace.
Yesterday I was asked to join my team in a dry run of a Time Trial race effort.
The race was held east of town near M. Sheffel and Bradley Rd.
Riding my new carbon and legal Areobars for the first time I rode the 3 -5km loops
setting negative spilts wishing I drilled it from the gun.
On the back side of the course on a slight upgrade into a wind a moto came up next to me.
The man yelled out "your at 30mph" the man then rode up to Greta yelling
your at 27, the guy behind is at 30mph"
Nice to know difference in speed. Even with the I was maybe 2 km short of catching Greta.
She was off 2 minutes before and was my rabbit.

Overall I felt strong during the effort and brought about some confidence.

I'm heading into work soon to try and finish a few things and get things straight for two weeks away.
Then it's packing two bikes, luggage,wheels ext... tonight.

Happy Birthday Chris

Above all else to today
It's my friend's birthday.
Chris Malatesa -my childhood friend is celebrating
a day I feared he may never reach.
Earlier in the year I read an e-mail from a friend saying that he was hospitalized
with a serious head injury.
Not to go into details - Chris has fought like no one I've ever seen fight.
A daily battle that I thought of when I rode and suffered in training.
Chris and his strength gave me that extra toughness to push through.

So Chris - Happy Birthday and thanks for being such a friend.

crossing T's/dotting the eye

Monday morning and I'm facing a busy 4 days.

A few more hard rides to squeeze that fitnees level and a mad dash to get

everything packed up. Traveling to races always requires the equipment

everyone would expect - 2 bikes, 2 helmets, jerseys, racing skinsuits, raceshoes

ext...

But the stuff I'm most likely to scramble for is the extra cleats, tubes/tires,

race license w/ID, photocopies of license and passport.

the little things that are in the house but never thought of.



I finally was able to spend a few days training with the team.

Friday - 6x 5 minute max efforts up a favorite climb of mine (Gold Camp rd)

This was done on the TT bike and almost made me vomit on myself.



Saturday - The local group ride. I was feeling strong at times.

I took a flyer of the front of the group of 30 to create a short lived breakaway.

Two other times I covered gaps created by a couple local pros.

Those efforts were race like moments and got my head and body ready to Italy.



Sunday - Sprint intervals w/ motor pacing. On a flat 3 mile loop myself and 5 teammates would be drafting off my coach who was driving a moto. We would rotate around untill the final home straight. This is where everyone would set up for the sprint and race to the line.

In cycling the smartest sprinter wins. It was a drill of tactics and effort. The ones I won

were the ones I had the most patience with.



A 3 day day block justifies an easy day. for me it's a full day of work.

With four days remaining I'm feeling like me fitness is here. a few loose ends and

I'm off to Milan, Italy.



I'll be writing more once over there. We are regulated to our bedrooms for most of the trip so

you may see more posts.


Thanks for reading.
-mike

Team Training Camp

The 09 Worlds prep camp begins offically tonight with a team meeting at
the Olympic Complex.
It's always gives me a spark when I see the team roll into town.
A few weeks ago they were the ones I focused on beating. Some I did
and some reminded me that there is still room to improve.
The meeting will go over training schedules for the nest couple of weeks and
the goals that we as a team will shoot for when in Italy.
Our head Coach - Craig Griffin - expects our best and at our best we win.
This year the team consists of 7 men and 5 women.
two tandems, three handcycles and 7 tradition bicycles.
Within the team comes gold medalists, World Champions,
and many National Titles as well.
Everyone has the ability to medal if not win. So the expectations are high
and our training camp will reflect our desire to win.
Most days will consist of a hard AM training ride that may be 3-4 hours long
but have a series of intervals to overload the system. Every few days we'll get a
rest day to let the adaption to training take place.

So that what my life will conist of for the nest few weeks.
I'll add that I'm tossing in work hours just to make things harder on me
than on everyone else.

Life goes on even when you want to win.

The balancing act

The past 5 days I have been completely off the bike which is something I haven't done since thanksgiving. I've turned my attention to my work which I almost consider a seperate life from my bike racing world.

For the last 5 years I've done social work here in Colo. Springs. Without details

I'll just say I take care of adults with developmental limitations.

My work life has always offered me a world away from cycling that

challenges me in ways that's hard to even convey.

This balance keeps me fresh and away from any burnout in both fields.



Balancing these two jobs has pros and cons like everything but they

showcase two parts of my personality and do have a way of balancing eachother.

National Championships

This year the Paralympic Road National Championships were held in Bend OR.

The event ran in conjunction with the the US elite and Junior National events which made for

a huge event in a great location.

Getting off of the plane in nearby Redmond I thought I was back in Colo. Just did not think of the central part of the state being high and dry. My taxi driver explained that 95 degrees was a bit warm but Bend is 3,000 plus feet and on the dry side of the mountains.

With 3 days to prepared before the race I rode the course each day in the morning and then went on an evening spin to keep the legs fresh. Most of my teammates stayed at the same hotel so we ate meals together discussing the course, our fitness levels, everything bike geeks get excited about.

During one ride I came across a giant sign "Mike Farrell U R Wicked Good"

Didn't know I had a fan base in OR but it turns out that I do. So I must thank Cyndy and the

Cahill clan.

On friday morning, myself and two of my teammates rode down to the course to start the 1 hour plus warm up for the 30 minute race.

Some people ask about the warmup and prerace routine for Time Trialing. The thing that must be know is that a Time Trial is a violent assualt on you system. For most of the ride I'll be just under a hyperventalation state. My legs will be collecting lactic acid because of the strain which is what creates that leg pain everyone feels when riding or running hard.

So to prepare I will ride to get my body warm and loose and then start to do race like efforts to stretch my muscles so that there ready to go when the time is ready.

Without a warm up the race is already lost.

The race course was a 6 mile out with a slight uphill grade (2-4%) a turnaround then a straight

run down to the finish. To anticipate the speed of the downhill I put on a 55/11 gear. I have never raced such a big gear and it turned out that I needed all of it. Just so you guys know the Tandem team rocked a 58/11. The downhill was a blast with speeds in the 40 mph range.

I found that pacing a downhill is something of an art. Sometimes putting out the effort doesn't show a real increase in speed. So when ever there was a level point or a slight rise I pounded on the pedals to ramp up mph.

At the end of the day I found myself in 4th position. I was just a handful of seconds of the podium. My longtime roommate and Beijing Bronze Medalist Anthony Zahn kicked me off.

A tandem team took the top step and a triathlete turned cyclist (craig) had the runnerup spot.

After the sting of losing went away - one huge beer at lunch! I figured 4th in the Country was OK and that qualifying for the World Championship Team is a worthy result.

World's will be held in Northern Italy this September. It will give me a chance to do battle with those I saw in China.

To conclude my rambling I'd like to thank everyone that reads this and is interested in my adventures. Cycling can be isolating and your feedback helps me feel connected. I'd also like to send thanks to my coach Tommy Murphy. He's been trying to figure my out since 2004. Tom and everyone at CTS has helped me get where I am today. If you an athlete and needing coaching try http://www.trainright.com/

Thats about all.

Just about to head into the Dining room at the Olympic Training Center for some needed

dinner.

Finished a hard weekend of training that consisted of both TT specific training and a climbing based Group training ride.

On Saturday I headed out with the normal crew that I train with but this time I was on my little rocketship that I Time Trial with.

In a group it's best to stay off the back or off the front.

We rode south with a head wind and increasing rain. The TT bike allowed me to get around the group and take several pulls at the front that was well over my lactate threshold which always burns a bit. The good thing repeating these short efforts and holding the pace of the group is that you are forced to keep a high effort while recovering.

Today, I went off with some of the same riders but this time on my Road bike and through a hilly route. The major climb through the Air Force Academy allowed me to keep a hard tempo for a good length of time. Hard sustained climbs combined with yesterday's shorter efforts is a way to work on two skills that are crucial in improving fitness.



Looking at my PowerTap I notice that my wattage has been improving in the past few weeks.

I'll give the credit to Tommy Murphy (my coach)who not only assigns me the workouts but hold me accountable to every pedal stroke.

favorite stomping grounds

A stretch of road all Cyclists from Colo. Springs knows all to well.
Gold Camp Rd. cuts along the foothills that overlook the city and offers beautiful views and a quiet place to suffer.

It feels like I'm on this 5 mile section of pavement more than I'm home with my wife. I'll be heading over there in a few minutes, just waiting for the sun to rise. I'll bet anyone that I won't be alone. Mostly likely I'll be joined by other nut jobs who will be there for an hour just riding up and down.
The top third climbs steady at just a few % grade. Depending on what coach Tommy wants to do to me I can be up there doing longer climbing repeats, seated Time Trial efforts or uphill sprints.
A lot of times I'll see a teammate or friend up there to do the intervals with. I'm always better when I'm pedaling to beat someone.

The steady climb, the beautiful overlooks and the quiet neighborhood is what makes this specific road worth writing about.

Everyone says that exercising is a stress relief.
Working out is a time to stop thinking about work or the craziness at home and
get your frustrations out physically.
Working out and training are different beasts. Training can be stress inducing. Both physically
and mentally depending on the time of year and the upcoming event.
Right now, I'm training for the Road National Championships which will begin in late July.
That means I'm in my last real block of training. Every workout is critical and each effort affects the next.
I felt this last year while prepping for Olympic Trials. The race is being played out in my head and the image of my competitors training harder than me keeps me on the bike that much longer.
One very noticeable positive relating to stress relief is that while training with this intensity my body is so physical stressed that I have no more energy to even be worried about concerns at work or at home.
I'm just ready for bed.

Hitting the time.

This past Saturday I raced in the Colorado State Time Trial Championships.

All the local Time Trials I race are used as a test of fitness. Within the Time Trial format I'm able to see how fast I am or how fast I need to be.

In the Time Trial format - an averaged time per kilometer is the baseline for qualifying. This qualifying time is averaged off of the Time Trial results from the past world Championship and Paralympic Games performances. This way each athlete is competing directly against their international competition. It's a system that allows athletes from varying classifications can go head to head.
A percentage is calculated off of the per km time and then compared.
If a rider beats or goes below their per km time then they qualify for the 2009 Paralympic Team.

On Sat. with that possibility in the fore front of my mind I raced with a purpose. Going out a little to hot - maybe! I remanded steady and caught my minuteman. The last couple of km's were a steady drag uphill. I climb everyday due to where I live, Fell into a familiar rhythm and powered home.
Going over the calculations with my teammates I found that I made the time. This marks that I'm riding well with under two months till the National Championships.

Signing with Carmichael Training Systems

For a cyclist finding the right coach and coaching philosophy is crucial to one's success. Not only must there be open communication bust also trust in the process. I always say that Cycling is a practice in patience, it is not a sport of instant gratification. A coach allows the athlete to focus on the days effort with the belief that the grand scheme will yield results.

That is why I'm thrilled to have signed with Carmichael Training Systems for the 2009 race season. In CTS I have complete trust in the training philosophy. Chris Carmichael has developed a coaching model that incorporates years of experience racing and the latest sports science. He has been a Olympic coach as well as the long time personal coach of LANCE ARMSTRONG.
CTS and the coaching staff works within this successful system to bring out the best in top athletes as well as recreational riders. I was surprised to hear that their athletes range from cyclists and triathletes to Nascar drivers even bull riders.

With such a successful background I'll be able to rely on my coaching staff as I target a 3rd National Title and a run at the World Championships later this year in Italy.

For more info on CTS go to:
www.trainright.com

Hugo Road Race.

In my opinion, a true Road Race is what Bike Racing really is. So many times I find Crits, Hill Climbs and Time Trials occupying most of the race schedule. When I do see a RR on the schedule I make sure I'm at the start line.

This particular race was held in Hugo CO -out in the middle of nowhere. A 78 mile jaunt that felt like it sent us to Kansas.
The Beauty of this kind of race is the calm before the storm. Typically, it starts a bit hard and after a few miles everyone remembers that we have a couple of hours to go. Being at the right place, sensing the collective itch to attack and making that move is that unspoken battle that I most enjoy.
Unfortunately, Some days things do not go as planned. At mile 19 while cruising along with 60 other riders I run over some broken up pavement and my rear wheel is without air in a moment. A quick wheel change from the support car and a helpful draft gets me almost back until the car needs to stop for another rider. As I was in pursuit, I noticed my brake pad was rubbing on a carbon rim. A reason to stop yet again. And that was my race. Time Trialing back up to them was a lost cause. 60 riders vs. me were not favorable odds.
pedaling home after almost 4 hours I realized fitness only takes you so far. Awareness helps to.

The race season is here - I'll be racing most weekends regionally with my focus being the Road National Championships Held in Bend OR in late July.

Cheers!

Early Season Setbacks

In cycling, setbacks typically mean injury or illness.

For the first time in my cycling career I have an injury that may effect my training and racing.
Almost two weeks ago during a mountain bike training ride on trails around my house I dumped it and landed hard on my side. The wind was knocked out of me but that's only temporary and I thought nothing more about it. Now I'm thinking that I fractured or have a badly bruised rib.

Yeah, you can say I'm a typical guy - avoiding a doctors check. But today I'm heading over to the training center to get an x-ray. I'm not sure what can be done but as others have told me I should know how I bad I hurt myself.

On the topic of injuries - my team has had a string of bad luck which includes broken hands, a wrist and a dislocated shoulder. Injuries are a aspect of the sport that everyone is aware of but after 5 years of relative healthy racing the team has had a rough start to the 09 campaign.
I'm just glad that it happening 7 months after the Olympic Year and not 2 months before.

A new season!

April has arrived and unfortunately so has the rain and snow.

Racing has started around the region and it's time for me to test my preseason fitness.
Compared to other seasons, I've relaxed my efforts over the winter. A new position at work and a needed rest after the Olympic year are my excuses.
To start the season, I'll race local time trials and road races all in preparation for the National Championships in July.
In the past I've attended team training camps in Chula Vista Co. and have raced in Paralympic events in Canada. I've planned a trip to my hometown on Cape Cod for the first time in 4 years. It's time to see the family and my friends who I've ignored for too long. Of course I'll have my bike and a training program from my coach. Sending my power files to him to make sure I'm not just vacationing.
My main focus this year will be the US paralympic Road National Championships which will be in late July and held in Bend OR. As always I'll race to win. Beyond that will be the IPC/UCI World Championships in (I think) Spain sometime in early Sept.
Again, I'll be in the black and yellow of the Spike Shooter race team. Spike is an Energy Drink that makes Red Bull feel like a diet cola.

Like last year, I'll post updates on my training, travels and racing throughout the season.
Any comments and/or questions please don't hesitate.
-mike