Beyond Beijing

US Nationals wrap up

2010-06-25T07:50:00.000-07:00

The last race of the week was the most important of the season for myself. The Time Trial represented the qualifier for the World Championship team. The Road Race title was a nice result two days prior but the week would be a failure if I didn't show up and put in a solid time on the Time Trial course.

During warm ups I tangled up with a teammate and hit the deck rather hard. I landed on my weak side, immediately my leg went numb and I was worried that I wouldn't even be able to start the race. At that point there was about twenty minutes to shake off the trauma and get the bike back to working properly. At the start line there was a welt growing but the mind was calm and the routine of racing brought me some peace of mind.

In the first few Kilometers I knew that my legs weren't firing so the race quickly became a show of will power. Several times the question of how bad I wanted to win was answered by a renewed focus to grit it out. Towards the end of the race I was in rough shape. My eyes were closing, legs were screaming and a part of my mind was asking why I even do this sport.

The results came back with good news. A silver medal at the 2010 US National Championships and a spot on the World Championship team.

This past month yielded a Road Race National Title, A Sliver Medal in the Time Trail as well as a podium position at the UCI Para-Cycling World Cup held in Spain a few ago.

A medal of every color. Not too shabby.

Up next, US Track National Championships in Colorado Springs at the end of July.

US Nationals

2010-06-23T07:51:00.000-07:00

I'm coming off a podium position at the Para-Cycling World Cup with a fistful of confidence. This week being US Nationals I'm thrilled of how I raced in Spain and how my form is coming into this event.

This week has three National titles up for grabs. Road Race, Crit and Time Trial titles. Yesterday I raced in the Road Race within the C1-3 Classification. The new structuring of the Paralympic Classifications has benefited me compared to the last several years where I was racing athletes that were far less impaired than myself.

The race was shortened to 40 km. Far shorter than the usually 65 km. The race began slowly with people trying to conserve energy for the upcoming Time Trial. Halfway through I began to make a few jumps to see where I stood within the group. I felt strong with how my legs were and how the group responded. With 2 laps to go I made a counter attack which cut the group to just myself and another rider. We worked together until the last lap. I attacked on the final climb with full intention. This made the split I was looking for and I rolled in at a TT pace to Claim my first ever road Title and three National Title of my career!

Up next is the Crit and on thursday is the Time Trial/Worlds Team Qualifier.

2010-06-19T05:59:00.000-07:00

Road Race

2010-06-12T03:47:00.000-07:00

The Road Race is always a crap shoot but the one thing that is required is great fitness, the ability to handle repeated near max efforts and dig deep and suffer like a dog.
I will say that I suffered like a dog. From the first meter to the last it was full gas. The Spainish had 5 riders which made up the biggest team at the start line. In truth even though 34 riders rolled up to the start only 13 were within my disability class. We all race together but the scoring is broken down within the different claases. To be able to descriminate the riders in each class, each class wore a different colored helmet.
The Spainish jumped off the gun hoping to break up the race immediately. They successed easily. I made the front selection but only for a lap. Going over several climb I lost contact due to lack of power and a poor line around a tight bend.
I was forced to chase solo for a lap. During my Time Trial lap, I had an ex Tour De france Stage Winner in front of me chasing solo as well. I was close 50 meters but never found his wheel. I joined a chase group that were rolling up on me.
I finished with the chase group ending up 12th overall and 6th in my class.
I spun home from the course alone thinking about how I was shelled so quickly and pondering what needs to happen to have the juice to stay with the big guns.
Nothing came to mind except to train like a madman once I get back home.

waiting to go fast

2010-06-10T10:35:00.000-07:00

This year started slowly compared to previous ones. For one I struggled with motivation and then balancing a busy workload with my training. But as Spring brings life to all things so it with my desire to be fast. Month after month, I slowly ramped up my efforts and fine tuned my body into a vehicle to move forward. With each month that passed my body reached greater heights of fitness and speed. Each day is a puzzle to piece together the time to work, train and even spend some time with my wife. Rarely does my daily life involve inactive peaceful moments.
I;m now in a hotel room in Central Spain at an event that I've trained all year for and I'm stuck waiting to go fast. My coach tells me and I know it as fact, that sitting around watching euro sport is just the thing that will make me that % faster.
For a lifestyle that is always in motion the change of speed is trying.
Winning will blur the days of laying in this bed real quick. I hope to be in a blur tomorrow evening.

Impressions of Spain

2010-06-10T00:14:00.000-07:00

My team and I are staying the Spainish Village of Sergovia. The selling point of the village is a true Roman Acuaduct that was built in the last 1st century. Impressive in person but even more so when you know the history. The orginal town square and it´s church is again a trip back in history.
I haven´t been outside except for a few spins on the bike. Yesterday, we rode the Road Race course and left with the impression that I´m going to have to be on my game in order to fight for a high placing. The course offers wind, hills, tight euro village roads that will bring about an aggressive race.
These past few days have allowed me the time to rest which is something I rarely have back home. Yes, I can say that I´m bored but in a way it´s a nice change. I sit around watching eurosport and chatting with the other athletes. It´s always fun to see the athletes. We talk about previous travels and theorize the upcoming races.
Later today I´ll be seeing the rest of my team show up and then Team USA will be complete. I race friday and again on Sunday.

Prepping and packing for World Cup #1

2010-06-05T04:50:00.000-07:00

The First Paralympic World Cup is scheduled for next week outside of Madrid Spain. A world Cup series is new to Para-Cycling. This marks another step foward for a sport that is evolving by leaps and bounds each year. These World Cup races along the World Championships and smaller international events offer myself and my team more oppurtunities to race with the best cyclists in the World.
Even though this is my first Paralympic Race of the year I have been racing regionally for the past several months. The benefit of living in Colorado Springs is that I can go head to head with some of the nations best on a weekly if not daily basis. I often will link up with another cyclist or tiathlete from the Olympic Center who can push me that much further. As many of you know, training is a science of fine tuning you body to be at your absolute fastest at the times it's needed. I work with my long time coach - CTS Coach Tom Murphy - to ramp up my training from endurance building in the winter and spring to a higher degree of intensity that will be needed in races like the one I'll be at next week. Tom has been with me since 2004 and over that length of time he has learned how I respond to different training stratagies. Our relationship has resulted in a training program that is specific to my physical skills. I must say that Tom is the one that has taken me from a local bike racer to being ranked 5th in the world and 2 National Titles.
The days leading up to an oversees trip is always choatic. Balancing work responsibilities and squeezing in crucial last minute workouts can be extremely tiring. Part of training is resting. To make sure that I rest properly and get my other things done is tough. These last few days will include packing two bikes, race wheels, clothing and other needed bike equipment and trying to spend a few minutes with my wife before I leave her for a week.
It may sound like alot and overwhelming at times. Yes, that's true but the thrill of racing and the honor of representing our country in sport is worth all of the stress and demands.
I'll be racing in 3 events while in spain. The races start on the 11th and finish up on the 13th. Two will be road races and the one will be an individual time trial. I expect to be in the mix and fighting for a podium position.

Thanks for reading.
- Mike

Know your opponents!

2010-02-07T06:21:00.000-08:00

This past week the the UCI posted on their the website www.uci.ch
the current classification list for all current Para-Cyclist.
Lots of people ask me to explain this, so here's a quick run down.

Each athlete is examined by an international panel of Doctors. The examination is
to place each rider in a classification with athletes with similair physical limitations.

In the 2009 every cyclist completing at an international level was reclassed using a different formula. The focus was to identify one's functionality on the bike instead of going off of a more medical based exam.

So with all that said, I was classed as a C-3. I looked at the other riders in this new class. I know a handleful of them already. It will again be very difficult to stand on a podium this season. But I do have the results to rival anyone in the my class.

status report for jan. 2010

2010-02-01T04:55:00.000-08:00

the riding standards do drop to some degree when training in January.
If the start temp in around 30 with the hope of adding a few degrees then I suit up.
Suiting up requires multiple layers, booties, hat, gloves and sometimes hot tea in the bottles instead of cold water.
I ride through snow both on the grounds and swirling in the air. Training in this weather is difficult but needed when you figure that most of my training done in the winter is on a trainer.
I aim to be outdoors for both my weekend training rides. The other days I split time using the compu-trainers at both the Olympic Center and the new Endurance Club at Carmichael Training Systems main office. Both offer an enviornment's that motivate me to keep riding.
With it only being the first day of February I'm focused on regaining my aerobic engine. And that takes time on the bike. Throughout the week I have various efforts and intervals to complete but to regain that base fitness takes miles.
The biggest change in my training will come with the changing of day light savings. My week day rides will start to miove outside and at that point I'll include more intensity and race specific training.
But for now - you may see my sweating my arse off at CTS/OTC or bundled up on some deserted mountain rode.

2010-01-23T06:00:00.000-08:00

I've been checking out the international race schedule to see not only where I'll be racing but also to get an idea as to what my opposition will be racing. This years calender appears to offer a nice range of events.
Between international races, I'll be racing regionally from my home in Colorado Springs.
2010 UCI Para-cycling Calendar

11 - 15.3 EHC - Al-Ain Al-Ain UAE
3.4 EHC - Rosenau Rosenau France FRA
30.4 - 2.5 Défi sportif - Route Montréal CAN P1
30.4 - 2.5 Paracycling Bizkaiko Bira - Road Bilbao-Bizkaia ESP P1
7 - 9.5 Challenge International Handisport de Cyclisme - Route Pyrénées Atlantiques FRA P1
13 - 16.5 Tour of Belgium for B&VI Gedinne - Hulshout - Overpelt - Beauraing - Essen BEL P2
15.5 EHC - Schenkon Schenkon SUI P1
22 - 24.5 UCI World Cup - Paracyclisme route Ville de Correze en Corrèze FRA CDM
29 - 30.5 Piacenza Paracycling Piacenza ITA P1
5 - 6.6 Radsporttage Gippingen - Road Gippingen SUI P1
11 - 13.6 UCI World Cup - Paracyclisme route Cantimpalos, Segovia ESP CDM
19 - 20.6 Para-Cycling-Europacup Elzach GER P1
25 - 26.6 EHC - Grafendorf Gradfendorf bei Hartberg AUT P1
26 - 27.6 Championnat d'Afrique UCI de Paracyclisme Ouagadougou BUR P1
2 - 4.7 UCI World Cup - Paracyclisme route Baie-Comeau CAN CDM
17 - 18.7 Para-cycling Event - Road Vratna SVK P1

7.8 Meeting Internacional Banco do Brasil de Ciclismo Paraolímpico Rio de Janeiro BRA P1
12 - 22.8 UCI Para-cycling World Championship / Championnat du monde paracyclisme UCI Cali COL CM
21 - 22.8 EHC - Kent Kent GBR P1
18 - 19.9 Final EHC 2010 Colmar-Berg LUX P1
25.9 Para-cycling European Cup Prague Prague - Strahov CZE P1
26 - 27.9 Open Championship Serbia Belgrade SRB P1
15 - 16.10 Europa Cup Büttgen Sixdaynight Kaarst GER P1

US National Championships (Road,track) - TBA

2010-01-23T05:54:00.000-08:00

UCI Para-Cycling World Ranking:
Individual Rank Name Nation Age* Points
1 (1) Jirí BOUŠKA Czech Republic 30 125
2 (-) Michele PITTACOLO Italy 39 120
3 (3) Klaus LUNGERSHAUSEN Germany 41 103
4 (2) Luboš JIRKA Czech Republic 38 103
5 (8) Michel ALCAINE France 44 97
5 (8) César NEIRA PÉREZ Spain 30 97
7 (-) Michael FARRELL United States 32 44
8 (5) Sebastian HESSE Germany 35 34
9 (-) Shaun MCKEOWN Great Britain 29 32
10 (-) Masashi ISHII Japan 37 24
11 (4) Antonín HÁJEK Czech Republic 20 21
12 (-) Craig VOGTSBERGER United States 35 16
13 (6) Boris BOOMBAERTS Belgium 30 16
14 (7) Sébastien BOUCHARD Canada 30 15
15 (8) Alfred SABORIT Spain 23 13
16 (-) Erick Richter KAPP South Africa 32 12
17 (11) Pascal VANDAELE France 49 11
17 (11) Ivo KOBLASA Czech Republic 16 11
19 (13) Jan SEDLÁK Czech Republic 17 9
20 (14) Matej BENDA Czech Republic 16 8

These guys are who I battle agienst all over the planet.

new year - new focus - new goals

2010-01-02T07:12:00.000-08:00

Happy new years to you all.
This fall and holiday season has been anything but the typical disiplined life of a cyclist. I took a step back to relax and to regain some prespective and renew my passion before the shite hits.
My wife (Pamela) and I traveled a little and set out to do some home remodeling. Now I know when you think the project may be completed in two weeks, it is never two weeks. Taking the step away from the bike this fall allowed me to see bored I can become without a bike attached to me.
So I look to 2010 with a renewed excitement and a more clear intent on what my goals will be. The Para-Cycling race season has changed drastically which is a positive for the sport and will provide more oppurtunities to race in both Europe but also in "the America's"
During the 2009 World Championships in Italy, I was reexamined by the UCI-ICP medical panel and the result was that I was reassigned to race in another classification. Hopefully one that give me a better chance to win races.
With the change in classes and the expanded race schedule I'm looking forward to the 2010 race season.
In 2007, I won two National Titles on the velodrome. Since then my coach and I have focused on the road events in an attempt to complete internationally. With the new classification, the focus may return to track racing. After looking at previous years results and scanning over my results it seems that the track may offer some podium potential.
The race schedule includes 3 world Cup races, international events in Europe and Canada with the season ending World Championship held again in Cali Colombia.
On top of that I'll be racing for a third National Title.
I have high hopes for the upcoming season. World Cup wins, National and World Titles to be had. But first - suffering on the bike.

a complete off-season

2009-11-26T04:55:00.000-08:00

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.

2009-09-21T05:46:00.001-07:00

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

2009-09-21T05:41:00.000-07:00

2009-09-14T00:46:00.000-07:00

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.

2009-09-12T03:52:00.000-07:00

Images

2009-09-10T12:52:00.000-07:00

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!

2009-09-10T12:46:00.000-07:00

2009-09-10T12:38:00.000-07:00

2009-09-10T12:33:00.000-07:00

2009-09-10T12:27:00.000-07:00

Race day # 1

2009-09-10T01:36:00.000-07:00

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.

2009-09-08T12:31:00.000-07:00

2009-09-08T12:21:00.000-07:00

a glimpse of Italy

2009-09-08T10:37:00.000-07:00

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.

2009-09-08T06:29:00.000-07:00

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.

2009-09-06T08:51:00.000-07:00

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.

2009-09-03T05:48:00.000-07:00

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.

2009-09-03T05:25:00.000-07:00

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!

2009-09-02T05:28:00.000-07:00

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

2009-09-01T05:33:00.000-07:00

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

2009-08-31T05:18:00.000-07:00

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

2009-08-17T16:31:00.000-07:00

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

2009-08-07T05:46:00.000-07:00

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

2009-08-06T05:42:00.000-07:00

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.

2009-06-21T18:19:00.000-07:00

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

2009-06-19T04:58:00.000-07:00

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.

2009-06-18T05:38:00.000-07:00

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.

2009-06-08T05:30:00.000-07:00

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

2009-06-07T07:54:00.000-07:00

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.

2009-06-05T05:13:00.000-07:00

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

2009-04-03T05:59:00.000-07:00

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!

2009-04-01T04:59:00.000-07:00

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

TV coverage of the Games

2008-11-08T05:57:00.000-08:00

U.S. Paralympic Team | News | NBC Sports to Broadcast 2008 Paralympic Games Documentary on Sunday, November 9

There will be a TV special this Sunday on NBC.
2:30 eastern time

I do know that the Pats are playing.

2008-10-12T06:50:00.000-07:00

Even though I didn't get my photo taken with the Chief I had a blast at the White House.
Reconnecting with my fellow Paralympians and meeting many of the Olympic athletes was the highlight of my trip. We shared thoughts and stories of our events and of our time spent in Beijing. The trip was a perfect way to conclude what was a magical year for me.
I was close but not close enough to personally say hello to our President. But I was close enough to see that he was honestly excited to be there and to meet some of the 600 athletes that showed. Even with the Secret Service hinting at him to leave, President Bush spent a few extra minutes with us.

A role model?

2008-10-04T06:52:00.000-07:00

10.4.08

A few different elementary school teachers have come up and mentioned how they use this Blog to educate their class on how disabilities do not need to limit any one's desire to reach a goal.
Remembering back to when I was the one the only disabled kids in my school such a program would have opened my eyes. Role models are valuable to kids and I was no different. Even now I catch myself standing in awe at the determination and desire that some athletes have. Never have I seen this on a greater scale than while at the Paralympic Games.
Now being a part of this impressive group of people I see first hand how the "role model" label can easily be attached.
Coming home to find letters from elementary school students re enforces those thoughts. Never did I think that riding my bike would put me into this position.
Thanks for the letters and thanks for reading.

A change in roles

2008-09-28T13:44:00.000-07:00

9.28.08

5 years ago I sat in a conference room at the OTC amazed at just being there.
It was during a developmental camp that I attended.
This past weekend I was at that camp again but not with the wide-eyed, open mouth expression
that I remember having. This time I had a new role, that of a paralympic veteran.

For years now, Former Paralympic Cyclist Pam Fernandez has used these Developmental camps to introduce disabled athletes to the Paralympic Movement . The camp is based at the Colo. Springs OTC and offers the athlete the chance to live among the best of the best and train in that fashion. Training rides are accompanied by a support vehicle and led by elite level coaches. For myself, this camp gave me a taste of what it's like to be a pro athlete. Many of my current teammates had their start at Pam's camp.
Many of the riders asked about the training and the level of competition we face internationally. Everyone seemed impressed by the facility and the excited about the possibility of joining the team. I stressed that even though the Elite Team receives many perks it only comes after lots of hard work. I spoke about how excited I was but also how "green" I was when I attended the this camp. How race training goes from riding hard to nearly a science. Most of the guys were unfazed bye my horror stories of training in the snow and cold. I think it only made them want to get out and ride that much more.
This morning I said goodbye to maybe a few of my future teammates.

2008-09-26T05:30:00.000-07:00

9.26.08
Before watching the Olympic Games on TV a month and a half ago one of my main visual stereotypes of China was that everyone rode Bikes. That was one aspect of Chinese Culture that I was hoping to see first hand. Personally, I'd love to see our country depend more on the bicycle in our daily lives.
With so many people living in Beijing, Cars populated the streets even with a Driving restriction. But I did see that a large portion of Beijing rode bikes. Most rodes offered a full sized bike lane which often had as many people pedaling as the motorized lanes had driving.
While there I saw bikes of every shape & size, used for reasons I never though possible.
These are images that I'm guessing would not be found in our
city streets.

2008-09-24T05:23:00.000-07:00

9.24.08
The Olympic/Paralympic Village impressed everyone. It's essentially a gated community
consisting of 6-8 story condos in the heart of Beijing. The location in proximity to the venues and downtown made it convenient in a logistics point of view. The landscaping and general layout of the living area stunned myself and I'm sure everyone else.
It was a beautiful place to live for 3 weeks. The village was broken up in three parts-
The Living Area
The Dining Hall
The International Zone

The Int. Zone was a place to shop, gather info on anything China or Paralympics, and to grab a quick and free haircut.
The housing was not only where we slept but wear the
different nations would display 3 story tall Flags.
The Dining Halls was the hub. Everyone spent a lot of time sitting around eating and mingling. The food was great. The people watching was even better

On the bike in Beijing.

2008-09-22T18:20:00.000-07:00

Here's a few shots of yours truly dawning the Stars and Stripes while on foreign soil.
Some show the pleasure and some show the pain.

It's good to be home!

2008-09-21T05:30:00.000-07:00

9.20.08

It truly was an experience of a lifetime. Much more so than I ever thought it would be.
But three weeks away from home no matter what your doing is a long time.
I'm happy to be back.
The flight was obviously long but the mood was upbeat. There was members of three different
US teams on board and the conversations throughout the plane was on the Games.
The Captain announced to all the passengers that us Paralympians were on board which
sparked a round of applause. It was a nice way to return home!
After saying goodbye to my teammates, Pamela and I headed home.
Tomorrow, I return to work but in a new position. The daily grind will begin again.
I'm still glad to back home.

- in the next few days I'll be posting the photographs that I was unable make public during the
event.

Chinese media.

2008-09-16T06:19:00.001-07:00

Just found this article after a general search for press releases.
I barely remember speaking with the Chinese Press. The press area
was set up so the riders passed through moments after their race.
I was gassed then and suprised now to have China Daily write the article.
I guess finishing last has at least one perk.

http://www.chinadaily.com.cn/paralympics/2008-09/10/content_7014817.htm

It's Over!

2008-09-15T06:46:00.000-07:00

9.13.08

Since 2003 these past couple of weeks have been the reason for everything I did everyday

of the year. Even on my "day's off" or "off-season" the Games were a focus.

Now that my last race is in the books I can breathe and maybe even drink.

A lot of people have asked me what it took to get here and were all the sacrifices worth it.

Just walking around waving at a fellow cyclist who just happens to live in S. Africa makes all those days in the pissing rain vomiting on myself, by myself just fade away.

The lifestyles that everyone needs to adopt to make it here are ones we all share. Knowing that similarity creates a relationship that goes beyond the geographical, political and whatever other barriers that typically seperate people.

While writing this blog over the past two month's I've tried to explain what I do, how I do it and why I would do such a painful thing. The common thread to all of my entries - to me at least is a desire to improve myself.

I've used this as a personal Mantra for years now.

"compare yourself to your own potential"

Racing and competing is great, winning and losing is the sweet and sour but what really drives me is reaching for what I think is my potential. The bike is part of it. The drive, determination and plain honesty with myself are traits that have only really surfaced since getting on the bike.

The great thing with striving for you potential is that it's boundless! Only the cages that you and I create within ourselves can limit that.

I've always used that philosophy to keep at it. Many days I doubted my abilities and allowed results and performances to dominate my emotions. But here in China I've seen the best in people - People who want it and who truely reach for it.

2008-09-15T04:30:00.000-07:00

9.15.08

Had to venture off compound to see an old rock wall.
I must say that The Great Wall is

A Wonder to all the World.

Just knowing that it's ancient and 4,000 miles long boggled my mind before I even saw it. The guard posts offers a veiw of a twisting rock formation that that weaves through the beautiful

Chinese Countryside. Standing there It's defies my imagination that such a thing exists.

My teammate - Greta and I walked up, almost crawled up sections that are shaped as the hill sides are -Steep!

A 2.5 hour hike yeilded maybe a mile of a trail that would send you clear cross the states and then some. Breathtaking with every step yet painful as well. Worth it - heck Ya!

The Road Race

2008-09-13T19:27:00.000-07:00

9.13.08

The Race consisted of nearly 40 of the greatest Cyclists this planet has to offer,
with one catch - each one of them had some physical impairment.

To make the Event more exciting and with a deeper field, the IPC merged
the fastest three Classes. I ended up riding with below the Knee Amputees
and with Arm Amps along with my CP/nerve damage based class.

6 laps around the lake meant 6 times up a rather painful hill. But the hill wasn't
what dropped me. Instead a S-turn going into the Start/finish area was what set me back.
With my weak side not trustworthy I take a more cautious line through tight corners.
To be honest, A few more times up that climb with the lead pack would have blinded
me with pain and send me into the barriers or kept from finishing.
I found a chase group to finish with.
On the last lap I sat up, looked around and breathed in the moment. In front of Thousands
racing in China against the Worlds best I just had to laugh. What a moment!!

The Race of Truth.

2008-09-12T02:59:00.000-07:00

9.12.08

A solid and steady effort kept me from cracking and allowed me to
overtaken my main Rival and earn my highest placing in the
2008 Paralympic Games.

http://results.beijing2008.cn/WRMP/ENG/Schedule/index.shtml

The course was hilly, hot and breezy - conditions that made suffering out
on the Chinese Countryside that much more grueling.
This Time Trial, I was not alone. Following me in two support vehicles were
my coaches Jim and Craig. Shouts of wisdom like "keep your Cadence"
reminded me not to overcook myself on the many false flats.

With 5 km to go I was pushing every watt I had out of my legs. The pain
of breathing so rapidly was eclipsed only by each muscle tissue tearing apart
and loading with lactic acid. Reminding myself where I was kept me from
listening to my more rational side, the one that pleaded with me to stop the pain.
Crossing the line I was finished, nearly crashing into the barrier and falling off the bike.
I was shaking, trying desperately to dump enough water over my head and down my throat
to come back to life.

That Time Trialing! Now it's time to recover and ready myself for the carnage of
the Paralympic Road Race.

Ants in the Pants!

2008-09-10T21:49:00.000-07:00

Sept 11

We all seem to have them. The Time Trial is fast approaching

and the entire team will be racing. For almost everyone of us this

is our prefered disicipline.

As I write, the team is preparing for the big day. Massages, tune ups

and naps are the afternoon plan for us all. But some are up writing on their blogs

to get the nervous energy out!!

Ants in thy pants.

But rest assured I am ready. My legs feel good, my health is intact and right now

I cannot be more motivated.

For those who know cycling is not just the horse power that can be produced.

The race course requires patience and the correct dosage of watts over the 25 km race. Dosing the effort so that speed can be held and the power can run out with just meters to go is a mental science within itself. Each time trial I do reminds me of how alone

I am as I blow apart my muscle tissues with every pedal stroke. The team and I have ridden the

course enough to visualize what needs to be done. Tonight I will visualize riding each bump and dip on the course.

The excitement is here whirling around the first floor of Team USA's Village compound.

What's needed is a focus for that energy and I believe it will come as the United States Paralympic Cycling Team Lines up for tomorrow's Time Trial!

The World descends on China

2008-09-10T02:51:00.000-07:00

keeping things in prepective

2008-09-09T02:53:00.000-07:00

9.9.08

You can't win if you don't train.

I never trained specifically for either of my track events.

Coach Tommy built a training program to improve my Time Trialing.

An event much different than the two races i just finished.

None the less, I was hoping for better. A personal best would have been

nice to see. I got off the bike disappointed that I wasn't faster.

That's where the level headed wisdom of a coach comes in.

Both team coaches, Craig and Jim reminded me that I hadn't trained

for either event. They didn't expect anything for that reason and I should

not dwell on my lack luster preformance.

I did post my third fastest kilo to date. Without any true track training
I Should be happy with that.

The kilo!

2008-09-08T17:35:00.001-07:00

9.9.08

In a couple of hours I'll be back on the track
ready to ride straight into a blackout state of mind.
Amazing that in just over 1 minute of riding a person can
rid themselves of all coherant thought. In a race of 4 laps
I can forget which lap I'm on, even though The most important
things to me at that moments is trying to get the damned thing
over with.
From the first pedal stroke my heartrate begins to race, legs begin
to burn and my breathing is anything but controllable.
once up to speed i try to take one quick moment to settle in
and then it's truelly go time.
My goal is to go sub 1:15:05 the WR is 1:08:00

day 2 Summary

2008-09-08T16:49:00.000-07:00

9.8.08

A very easy day for me - a very golden day for the Cycling Team.

Learn more at the approved Paralympic media outlets.
www.paralympicsport.tv
www.univrsalsports.com
www.usparalympics.org

A day between races is a day to relax but stay "open"

A ride in the morning with stretching afterwards keeps the legs

from going stale. The idea is to keep the blood flowing through the muscles.

This aids the recovery process. Also it's good to keep a little tension in the

legs so that their primed to fire the following day.

After my nap I joined a couple of teammates and headed to the Water Cube to

watch some swimming. The venue is remarkable. The swimming inside was equally

impressive. Sitting in the athlete section I watched two events showcasing the

best blind breaststrokers in the world. The races were fast with one posting a WR.

Just as the bird's Nest was the Cube was packed with spectators.

Minutes after a quick wrap up meeting after dinner i was conked out.

day 1 summary

2008-09-07T04:34:00.000-07:00

9.7.08

Most of the time jitters and nerves done get to me while racing the bike.

The only moment is when I clip in at the gait waiting for the count down. Then I ride and I calm.

But this time I was racing in China at the biggest sporting event in my life!

The size of the event probably came into play when by lap four I was way hot and just

burning up my engine. I felt good and I tried to believe that holding that pace was possible.

Then the breathing catches up to the adrenaline spike and the muscle burn brings you back

to reality. In the last few laps I had enough of my coach yelling splits.

All I wanted to hear was the beautiful sound of the bell, indicating 1 lap to go.

20 seconds of pure hell to go. Getting off the bike I was dizzy, unable to stand or talk.

Michelle - my wonderful staff/friend helped me down the ramp and onto my other bike.

Regardless of my result or anyone else's - the buzz it in the air and the talk is of composition.

Here in Beijing, THE WORLD IS AT PLAY!!

Equiped to kick A** in China

2008-09-07T04:20:00.000-07:00

One of the many Proud Sponsors of the US Paralympic Team is of course Nike.
Here are the sneakers that we're to wear while representing over here in China.
I've been wearing the Nike Flip flops due to my causal nature. Ralph Lauren
also supplied footwear for the opening ceremonies.

Nike also provided most of the clothing and our racing kits for the games.
It's been a while since my last pair of sneaks.

Let the games begin.

2008-09-07T00:14:00.000-07:00

9.7.08

The flag has been raised and the torch lit, now it's time to play.

unfortunately, my first event is the one I dread the most. A 3 kilometer
time Trial on the velodrome. I say this because racing 3 kms is a brutally hard
distance to pace correctly. I've been flirting with 4 minute barrier for years
and have always blown up in the last few laps trying to hold the split-times.

This morning was no different. The start was spot on (for me) and the first km was
just under my schedule. Then I unravelled.
You will have to go to www.universalsports.com to find the results. Feel free just to wait
for the next race where hopefully I can makes our country a little proud.

If you haven't seen it, the same website has the opening ceremonies available.
I'm almost last in the delegation as we walked in. I;m seated in the second row three quaters around from where we entered. The little kids in frog costumes blew everyone of the 91,000 people in attendance away!!

Time for a nap and massage.

2008-09-05T18:27:00.000-07:00

Here are a few pictures that are safe to show.

The basket is full with all of the team issued goodies.
Nike & Ralph Lauren !!!

Myself and Ron Williams at the base of the Honey Springs Climb in Chula Vista CA.

The 2008 Paralympic Cycling Team -
photo taken at the OTC in Colo. Springs

Opening Ceremonies!

2008-09-05T17:09:00.000-07:00

9.6.08

Tonight we march into battle as one country- The USA agienst the World !

The battleground is China. The goal is not land or power but rather a gold medallion

that tells everyone Worldwide who's
best.

Tomarrow I race in the 3 km ind. pursuit on the velodrome. My personal goal is to

set a personal best and break the Paralympic American record of 3:58:00

The podium times will be closer to 3:40. That is on a different plane from what I

can manage. My time will come out on the open Chinese Roads.

but tonight - dressed in our Ralph Lauren Fighting costume we march as one into Beijing!!

Rest & recovery.

2008-09-04T17:57:00.000-07:00

9.5.08

not many jobs will require you to lay in bed and do as little as physically
possible. Then again not many jobs demand that you train so hard that
you throw up on the side of the road. That's just part of the rollercoaster
lifestyle of a Pro cyclist.
Today is a rest day. Feels like I haven't rested since hearing I was selected.
my plan is to read a book and take a nap. Some days it's great to be a bike racer.

For all that read this, I love to read the comments (Thanks Charlie!)
Please feel free to post a comment or e-mail me directly.
www.mikelfarrell28@hotmail.com

At full Strength

2008-09-04T17:44:00.000-07:00

9.5.08

On 8.30.08 myself and the track squad came over to adjust for racing on 9.7.
Last night the second half of the team showed. This consisted of 4 handcyclist and
one road specific rider.
It was nice to be all together. With the full team there is a greater level of energy
around. At dinner we talk about the race course and how things may shake out.
Maybe the shock of being in China is wearing off and my attention is shifting more towards the racing. The travel is great but can take away from the focus of our goal - to win medals!

A dream realized

2008-09-03T21:39:00.000-07:00

9.4.08

This morning I sat on the shuttle bus looking off at the lush chinese hillside.

A thought, then an emotion rolled through me. My dream had come true.

Through years of determination and of course a bit of luck I accomplished what I set out to do.

Like many people, I grew up needing a focus. Many times I thought I found something that could harness my attention but nothing ever held it so completely as cycling.

Lately, I've thought about how a scattered brained surf bum found himself

in CHINA representing the USA. Lots of things had to fall into place but the main reason is a desire to do what it takes. A love for the process. I'd imagine the only way to succeed is simply want to do the work.

For the first time in my life I found a goal that could be accomplished that was linked to a great passion of mine.

And now I sit on a bus in Beijing. Finally understanding the reward that comes with hard work.

And yes, Racing bikes is brutally hard work!

2008-09-02T17:04:00.000-07:00

9.3.08

Last night I slept 8 hours. Something that hasn't happened it a while.
Switching sleep schedule this dramatically has taken alot out of me. I've struggled
to make every training ride and team meeting, awake.

I must say that what I've seen of the race venues and the Paralympic village -
-kind a blows me away- The natural environment is green and lush different than Colo. Springs.
The Host Country has spared no expense in impressing it's guests. The landscaping and artistic structures show how important these games are to this country.

From what I hear the Village is the best that some staff can remember. The cycling, swimming and track & Field live in a 6 story condo in heart of the village. We are located a few minute walk from the food & internet cafe. Everywhere I walk I see displays of Chinese Art work.

The velodrome is one the best I've ridden in the world. It's a wooden 250 meter indoor track with 45-48 degree banks. The surrounding building has cabins to accommodate each nation.
The track is located 40 minutes away from the village.

The road course starts and ends on a damn and loops around a beautiful valley lake.
The area is surrounded by low lying mountains which reveal ancient chinese buildings.
The course it'self has one steady climb of just a kilometer and a few other short bumps that can
be powered over. The race will either break up on the climb or in the technical section that winds around the damn.

Overall I'm very impressed by what I've seen. But my physical surroundings are nothing to
the people I've met and the feeling I get when I think that I'm at the 2008 Beijing Summer Games.

2008-09-01T03:00:00.000-07:00

8.31.08 & 9.1.08

I arrived yesterday after was just too long in the sky. 14 hours all together.
The Cycling team traveled with the US Women's Basketball team which helped pass the
time. I took the time to get to know a few of the b-ball team. Their stories of past games
got me excited and finally after all this time what I was doing was finally sinking in.

I have plenty to write about but due to my jetlag I'll keep it short.
The team and I went for a spin and recon ride of both the Road curcuit and the velodrome.
Both venues are fast and will produce great racing.
My coach has us on a tight schedule. This is to keep us awake and adjust to the time zone change. China has one Time Zone for the entire country!

My thought was to tell everyone about the the olympic village and Beijing in general but due to my tiredness I'm going to have to wait.
I will say that I'm taken back by seeing so many athletes from all around the world.
4,000 athletes from over 150 nations gathered to fight it out in Sport is something special to witness and even more so to be part of.

Next Stop - Beijing!

2008-08-29T21:02:00.000-07:00

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

2008-08-29T20:56:00.002-07:00

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

2008-08-29T07:19:00.000-07:00

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

2008-08-29T04:15:00.000-07:00

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!!

2008-08-28T05:38:00.000-07:00

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

2008-08-28T05:20:00.000-07:00

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 !

2008-08-28T04:48:00.000-07:00

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

2008-08-27T05:18:00.000-07:00

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

2008-08-26T18:08:00.000-07:00

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!

2008-08-26T05:13:00.000-07:00

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?

2008-08-25T05:36:00.000-07:00

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.

2008-08-23T05:54:00.000-07:00

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

2008-08-22T05:11:00.000-07:00

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

2008-08-22T04:50:00.000-07:00

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.

2008-08-20T16:39:00.000-07:00

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.

2008-08-19T05:10:00.000-07:00

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

2008-08-17T19:31:00.000-07:00

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

2008-08-16T15:38:00.000-07:00

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

2008-08-16T05:56:00.000-07:00

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

2008-08-15T05:21:00.000-07:00

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

2008-08-14T05:24:00.000-07:00

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!

2008-08-12T19:28:00.000-07:00

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

2008-08-12T05:27:00.000-07:00

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

2008-08-12T05:15:00.000-07:00

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

2008-08-11T16:43:00.000-07:00

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