Sept. 28 Hillbounding with a Passion

Holy Mackinolies, 39 athletes joined in the fun last night. Who would have thunk that many folks would have a penchant for self flagellation. As promised the soft start morphed into a "jello" like effort, it wiggled but we held it together for 25+ reps with noticeably less recovery. I have linked in some photo's (bad ones) at http://www.flickr.com/photos/incomp/ The first set is last night with more following. Click on the individual photos' to expand the image and please note the following technical ideas:

• There is still some "sitting back". We MUST address that. The idea of forward rotation is a foreign one but is fundamental. Remind me to talk about that.


• Running (not bounding) is still prevalent, especially when tired (surprise). Look at the photo's and specifically the foot angle at the end of the "push".



• Poles. There still is some creative poling going on out there and while I like free thinking you need to fall with accepted parameters. Remember to get the straps on right and tight. A simple thing like loose pole straps can doom you to goofy poling and a lifetime of flailing.



• Knolls were made to run and deep tucks mean deep. I saw many cases of the Ernst Resting Tuck (ERT) Remember practice makes PERMANENT!

All in all it went pretty darn good. Several surprised me with very solid technique and there was certainly hard efforts. Don't be afraid to sit out a rep or two. Get to mid hill and watch the profile view. You can learn a lot. We will probably hold steady the reps and try and speed up the recovery more, [uggg]. The Skeeters should be gone by next week and cooler temps will help.

One last word on Lactate Intervals. These are super hard efforts. If you enjoy them I would question your thought process, but they are very beneficial. LI's for most are simply physical efforts but serious athletes know that they develop the ability to MAINTAIN COMPOSURE while exhausted. That is very fundamental because when your technique breaks down you burn energy at vastly higher rates, speeding up even more the inevitable death shuffle, and that's not fun.

Things went good and you can be pleased with the effort. We have room to improve and that's a good thing. A few more notes. The Green Bay Duathlon is next weekend http://www.midwestsportsevents.com/ . A good time to get the bike out one last time. October is here, keep those poles handy and if you are rollerskiing keep your tips sharp as dull ferrules cause technical glitches and sore "rollerski elbows". My new bud Parker (age 13) showed me why it takes passion to do hillbounding and my other bud Graham Parker put it to words http://www.youtube.com/watch?v=iPQWPxfPYKo Being hip means knowing no pain.

Nice job, thanks for being on time at 5:28pm.

Hillbounding 10 Bloodthirsty Bounding Sept.21

NEW EDIT - Photo's at http://www.flickr.com/photos/incomp/?saved=1 up now.

The 1st bounding session of the year started with 35 folks taking on the hill 24 times or so in a soft start with much emphasis on the technical aspects and a little housekeeping as to the protocol we follow. Despite the lower intensity and a reduced workload many in the group were liberally soaked in sweat, no doubt brought on by a combination of warm temps (71F), humidity and the 1.3 million mosquito's that found the hill home tonight.

There is good news and bad but more good. The good news is that technically the minutes we spent outlining the efforts paid off as we are way ahead of the jumping off point last year. There was less running than in the past, that is a core concept as we are not training to run, that would be a totally different workout. The "relaxed" pace made it easy to maintain composure and certain items like staying in Dorsiflexion and running (jogging) the knoll were evident. Here are some goals for next week.

• Faster Turn-around. More recovery in less time. In most sports that is the name of the game. We did OK but there is room to improve.


• Pole orientation. Note that what we do is to simulate skiing. We are in essence "acting" and the hand/arm actions would not have won an Emmy


• Balance. This is a great time to exaggerate that weight shift/weight transfer movement. Balance is learned...not inherent and balance when tired needs to be trained for.


• BREATH, breathe more, breathe harder, breathe like bull. It is hard enough, holding your breathe does not help.


• Find the rock. I know it's there somewhere.

I am working on downloading some photo's but my camera is smarter than me (does not take much)Look at some of the photo's, you will find them on Flikr at http://www.flickr.com/photos/incomp/ and I will edit in the link to them as I get them in. Note a lot of "sitting back" postures, will will talk about that. Sitting back is a most grievous of technical mistakes but is reasonably easy to get rid of. Soon you may be feeling a little DOMS (delayed onset muscle soreness)... don't call me. Get hydrated and go for an easy ride, swim or brisk hike to recover. When things ramp up you will have to treat this as a race like effort. Hopefully it will cool down soon and millions of skeeters will die a lingering death (bitter). Remember that on a bike you subtract 15F from the actual temp, running you add 15F, XC skiing you add 20F and Hillbounding adds 30F, dress light, dress right.

Very nice to see the enthusiasm and the large number of folks, this is the toughest workout in town so well done, most won't do it you will be better for it. We start the warm up and briefing at 5:28pm next week. We go regardless of weather and the lights will be on and as always, never leave your house without ski poles after Oct.1st

TNR Goodbye Hello to Winter, Hillbounding is Here

The last “official” TNR of the season was last night and half a dozen riders enjoyed sun and pleasant mid-Sept conditions. As good as riding is now it was nice to have the arm warmers on. There is lots of good riding left and for those that are heat challenged this is a great time of year. The Fat Tire Fest http://www.cheqfattire.com/ is this weekend and course conditions are said to be good but wet. There is some predicted rain this week so have your bike well lubed before the race. Remember that the race does not end until your bike is cleaned afterwards. Expect new cables after a wet race which is inexpensive and fairly easy to put in. Cables make or break you, don’t scrimp, unless you want to be riding a single speed!

HILLBOUNDING 10 IS NEAR.

There seems to be a lot of interest in HILLBOUNDING this year. We start next Tuesday the 21st at 5:28pm at the Bairds Creek (Triangle Hill Sports Area). http://www.ci.green-bay.wi.us/parks/parks/shelters/trianglechalet.html for directions and info. What to expect: We typically see 25-35 people of lots of different abilities. Because we are concentrated on one hill you cannot get left behind. We alternate repetitions up the hill, some with poles, some without and some with ropes and partners in tandem. There is a strength component as well. Hillbounding is very aerobic, incorporates a huge strength element and is done with a specific technical goal in mind. We really stress proper and correct technique. This is NOT just running up a hill. To that end you will need a pair of cross country ski poles that are roughly to the armpit in length. They do not have to be too good although you will impress the others if you bring nice carbon poles. I will have about 15 pair available and will supply the ropes. Bring water bottles and dry clothes, we go rain or shine (cold is certainly not an issue after 10 minutes) and you can expect to sweat….a lot! We start the warm-up at 5:30pm so come a little early. The first week is a soft start but VERY IMPORTANT to get some of the technique stuff ingrained. The grass is cut, the lights work and the turf is soft. See you then.
A quick update for those interested in the Bay Nordic Youth Ski League. Things are coming together. Check this out. http://baynordic.blogspot.com/ and be sure to note the link http://skiwithanst.org/ for the Stump Farm Trail Run and Duathlon on Oct. 31st.

Lots to do, go for a hike or run with those ski poles, don’t put the bike away but do dust off the rollerskis. There is energy in the air, be sure and be part of it.
SO2

TNR Sept. 7. Snipe hunt and more

“hey, where is everyone”, said Todd as he rolled in, dressed in full kit ready for the ride. “ Uh…..Todd, have you noticed it is raining with a full 40 knot wind blowing it”? Not mastering the obvious he said “What a bunch of bleepin’ sissies, why when I was a boy we would ride in this just to warm up for the really tough stuff”.

Todd then proceeded to curse like a sailor for a few minutes until his phone rang…….”yes dear…..yes dear…..no dear…..yes dear, I’ll pick up some cream for your lumbago” as he left for home. It was a lousy night to ride and only slightly better in the morning as I did the 50/50 ride. That is any ride on a windy day; you have fun 50% of the time!

The Madison Ironman and Door County Century are this weekend. There are lots of local folks doing the race this year and many volunteering to enhance their chance of getting in next year as they get an entry preference to the always at capacity event.
The Door County Century http://www.doorcountycentury.com/Default.aspx has a record number of participants (over 2100). The weather looks iffy for Saturday but great on ride day (Sunday).

The FTF has a new press release http://www.skinnyski.com/racing/display.asp?Id=19759 as riders tune up for the Biggie of all mountain bike events in Hayward.

Shortly thereafter we ramp up ski season with Hillbounding 10 to start on September 21, at 5:30pm at Bairds Creek. I will have a complete overview here next week. Lastly check out my buddy and all around wacky dude Floyd in this article Todd passed on today. This may help understand him http://www.youtube.com/watch?v=6lPmiDoK-fo

See you in DC, SO2

TNR Aug. 31st Rain Rain, It did stay away.

The predicted storms never materialized (go figure, a weather forecast that was wrong) but only 7 riders showed up for what turned out to be a warm and dry ride. The Rendezvous loop was finished comfortably before dark. These are the days to cherish riding as we have peak fitness and great weather. Remember that next April when it is lousy out, those are the days to go for a run or swim, now it’s time to ride.

A few quick updates:
The Cloverleaf Triathlon is this weekend. A smaller but fun event. http://www.cloverleaflakes.com/documents/Clintonville%20-%20Triatholon%2018%20mile.pdf

The Door County Century and the Wisconsin Ironman are just two weeks out. For DCC riders now is the time to tune up. For IMW folks it is time to stay loose and R E L A X. http://www.doorcountycentury.com/ and http://www.ironmanwisconsin.com/schedule.php

The Fat Tire is coming with a new BIG TENT. Check it out at http://www.cheqfattire.com/

We are seeing a lot of “flooded” bikes from Ore to Shore and the wet summer in general. Aluminum and Carbon frames do not rust…but everything else does!! Get those bearings, headset and BB opened up and lubed. We know exactly how much they cost to replace….and so will you if they are ignored.

Hillbounding 2010 starts September 21st at 5:30pm At the Bairds Creek Ski Hill. We have lights and I will have some extra poles. Short (to the armpit length) poles with straps are preferred. This is an evil and wicked workout but we do stay together. Bring bottles, dry clothes and a friend. We will have a soft start but be ready with a little advanced poling and striding. After nine months off I don’t remember it being that bad. I’m sure that first rep up the hill will snap me back to reality.

Keep Riding, enjoy summer and SO2