Day 45- Transition


264001.tif Yesterday while I was picking up my ride packet for the Hotter’n Hell 100 I was asked to participate in a study done by the good folks at UNT.  I’m game.  The pre-screen was easy enough, I have to do a 45 minute survey this afternoon and we will see.  I am kind of excited.

Got my new Gatorskin tires and new tubes for the ride tomorrow.  If things go as they have for the last few years, there will be no less than 20 flat tires in the first mile of tomorrow’s ride.  I cannot understand why people will come from all over the United States and 30 foreign countries around the world to ride 100 miles in 100 degree heat with raggedy tires.  There is a logic bomb there that has yet to go off.

One group of cyclists I would love to meet tomorrow is the transplant team from Houston that ride as the “Organ Grinders”, complete with really cool jerseys.  In any case, looking forward to a great day, meeting new people and making a few new friends along the way.  The blog tomorrow will be post ride so don’t look for it until, let’s see, finish line-3:30(Hopefully), 30 minutes to get to the car and get home, say hi to my lovely wife, shower and 2 hour nap, around 6:30pm, my time.  Until then, then.

my food

carbs, carbs, carbs

my workout-active recovery

Day 41- Pre-Event Checklist


A bicycle century or 100-mile ride is not something to take lightly. The best of riders will be on their bikes for around five hours, some substantially more and to do that safely requires planning and forethought. Even though this weekend’s Hotter’n Hell 100 will have over 2500 volunteers to support it’s estimated 14,000 participants, that’s still 14,000 participants. To illustrate the size of this crowd very simply, if everyone was thirsty at once, to give them all an 8 oz. glass of water would require 875 gallons. It is imperative that each and every rider do as much as possible to take care of their own needs during the days ride.

This is my checklist:

1. Clean and test camelbak for leaks, bad tastes/smells.
2. Get Clif bars, fast energy between rest stops.
3. New tires for the bike. No excuse for a flat on a century just because I was too lazy to get tires at the consumer show.
4. Ride wear is clean and ready to rock! Gotta shine in the club colors.
5. Check and recheck the derailleur adjustments, during is no time to do pre- maintenance.
6. Double check setup, seat height, etc. while there is still time for some shake out rides. An eighth of an inch over 6-7 hours makes a big difference.
7. Register and sign-in early, Thursday at 4 pm.
8. Consumer show, make sure to see some friends and visit with the vendors, get new gear while the deals are on. Tubes are $3 here, $7 and up any other time.
9. Spaghetti feed, get that grub on and carb-lload the night before.
10. Friday night 7 pm. Bikin Mike has his survival seminar, do not miss.
11. Sleep!!! Remember, you are leaving the house at 5 am.
12. Get up!!! It’s 4 am. you have to leave at 5 to make sure you get a parking spot downtown. Don’t forget to bring camelbak, clif bars, helmet, sweat band, cool socks, cycliing shoes, club gear, tire pump, bike, $10 just in case, very cool sunglasses because you will need them and looking good is awesome.
14. Remember, you are not riding 100 miles, you are riding 10 miles, getting a drink, something to eat and getting back on the bike. Lather, rinse, repeat. When they hand you the medal at the finish line, you can go home.
15. Have fun!

my food

breakfast burrito(528 cal.)P29.3F30.2C33.2

16 oz.(1120 cal.)P76F88C0
1 can pinto beans(280 cal.)P21F0C56
total=1400 cal. P 97 F 88 C 56

My workout-active recovery


Day 40- For John, In Waiting Room I.

A few weeks back I had the opportunity to help a friend and in the process, see an actual miracle occur. My friend has been fighting cancer for the past two years and his doctors had told him that he had had the last chemo-therapy they would give him. What they were saying between the lines was, if his radiation treatment didn’t work, he would die, there was nothing else they could do. He was going to get the results from his radiologist to see if they had destroyed the last of his cancer.

MD Anderson is a huge complex of buildings in downtown Houston, it is also the most advanced cancer treatment facility in the world. You see an incredible diversity of people there, all with one thing in common, every single person wearing a white wrist band has been given a death sentence and this is their court of last resort. If the doctors here cannot help them, they will die.

The radiology department is in the basement of the complex, far away from the main entrance called the ‘Aquarium’ upstairs. I have been wheeling my friend around in his chair for quite a while finally arriving at ‘Waiting Room I’, radiology. The area is quite full, we manage some seats in the corner, the people next to us are a couple in their forties. We chat for a bit and I find out that ‘John’ is here for a very aggresive cancer and that he is in the middle of his radiation treatments. When he finds out where we are from it comes out that he too is a cyclist, in fact the Hotter’n Hell 100 is one of the rides he has always wanted to do but this year he is just too sick to do it. A nurse calls ‘John’ back into radiology and we quickly say goodbye, wishing each other good luck. When his turn comes, my friend is told by the staff that he is cancer free, his treatments have worked, he comes back in six months for a followup, we are done here.

At 7:05 a.m. on Saturday 29, 2015 approximately 14,000 people will start the Hotter’n Hell 100 endurance ride and I will be one of them. I will be wearing a white wrist band with the words “John from Waiting Room I” on it. My new friend from MD Anderson will ride with me in spirit. Hopefully next year he can be here in person.

My food

4 eggs(320 cal.)P28F21.2C1.6
1 tsp. coconut oil(40 cal.)P0F5C0
total=360 cal. P 28 F 26.2 C 1.6

The Triple, from Rafter J in Iowa Park, Tx.
1/4lb. brisket(374 cal.)P29.2F27.7C0
1/4lb. pulled pork(236 cal.)P32.3F10.9C0
1/4lb. smoked sausage(364 cal.)P13.6F32.4C2.8
1 bun(117 cal.)P4.1F1.6C21.1
1 cup pinto beans(245 cal.)P15.4F1.1C44.8
total=1336 cal. P 94.6 F 73.7 C 68.7

16 oz. chicken breast(496 cal.)P104.4 F 5.6 C 0
1 tbsp coconut oil(120 cal.)P0F14C0
4 tbsp. hoisin sauce(200 cal.)P0F0C50
total=816 cal. P 104.4 F 14 C 50
daily total=2512 cal. P 227 F 113.9 C 120.3

My workout
Bike ride- 15 miles, 1300 cal. 9.5 MET hours

Day 34- The Runner’s High: Not Just For Runners Anymore!

Cyclists wait their turn at the starting line for the start of the annual  Hotter N' Hell Hundred Saturday, August 28, 2004,  in downtown Wichita Falls, Texas. (AP Photo/Wichita Falls Times Record News, Gary Lawson)

Cyclists wait their turn at the starting line for the start of the annual Hotter N’ Hell Hundred Saturday, August 28, 2004, in downtown Wichita Falls, Texas. (AP Photo/Wichita Falls Times Record News, Gary Lawson)


I have a lifelong love of running.  I was always tall and thin as a kid and running was the one thing I could do better than almost anyone.  I wasn’t tremendously fast but I could go for miles without tiring out.  While the rest of the track team ran 5k’s after school, I ran 10k’s every single day, and longer on the weekends.  My runs always started the same way, for the first half of a mile or so, the farther I ran the more out of breath I felt until at about half a mile, my stride got longer, my pace got quicker and I could breathe normally again.  I didn’t realize until later that this was what was called the runner’s high.

As I stressed my body more and more by running, my hypothalmus began sending signals to the pituitary gland that sent out substances that tell the body to begin releasing endorphins, naturally produced morphine-like chemicals that acted like painkillers, entering opioid receptors in the brain’s limbic system causing feelings of euphoria and well-being, blocking the discomfort of high-level aerobic activity.

Now I am old and not-thin and I don’t run much anymore but when I am out on my bike, racking up mile upon mile on streets or trails I can still get that old familiar feeling by grabbing a couple of gears and taking off in a mile long sprint on flat ground or charging an especially robust uphill stretch.  I don’t leave it all out on the track anymore, I am pleased to just finish my ride and live to ride another day, but the occasional buzz from a well executed sprint is well worth the breathless minute or two it takes to work back into zone B, where I can pedal and hold down a conversation too.

My cycling goals are simple now, I live for that once a year monster century ride, focusing all of my ‘training’ on trimming my time down a bit more each year until finally I earn the coveted FOG jersey, worn by the select hundred or so that start the Hotter’n Hell 100 at the very front, the Fast Old Guys.  Because you gotta have a dream.

my food
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

1st lunch
2 cans tuna(180 cal.)P40F2C0

2nd lunch
5 oz. spinach(35 cal.)P4F.5C5
1/2 cup lentils(240 cal.)P20F0C40
2 tbsp. italian dressing(60 cal.)P0F6C3
total-335 cal. P 24 F 6.5 C 48

8 oz. pork loin(264 cal.)P50.6F5.2C0
1 onion(64 cal.)P1.4F.1C15.5
2 jalapeños(8)P.2F0C2
1 tbsp. coconut oil(120 cal.)P0F14C0
total=446 cal. P 52.2 F 19.3 C 17.5
daily total= 1745 P 182.9 F 66.8 C 106.1


My work out:

back squats 5 x 5 @190# 1.2 MET hours

cycling 29.4 miles   2419 calories  16.3 MET hours

Day 25- Balancing Strength And Cardio

Day 25- Balancing Strength And Cardio


Although I try to maintain a level of fitness year-round the upcoming century ride is the focal point of my efforts. If I make this ride I have attained every goal I set for this year. Two goals: Ride 100 miles, don’t die. Simple.

I am training strength this year, right up to the ride, heavy squats 3 times a week. I want to incorporate speed as well but 100 plus degree weather is not being very cooperative. I have built up some new auxilliary lift toys in the home gym and can’t wait to see how they work out. As far as cardio, no running at all up to the ride, all cycling. Got to get my butt used to the saddle again.

Weight lifting has brought me success in the last three years and I am stronger this year than ever so I think that I will be just fine. Hopefully the bike will hang in there one more year as well, it’s too late to break in a new one now.

My food
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

Lunch(3 servings w/o rice)
20 oz. ground pork loin(660 cal.)P126.5F13C0
1 onion(64 cal.)P1.4F.1C15.5
1/2 cup rice(160 cal.)P6F0C74
total=401 cal. P 48.7 F 4.4 C 79.2

1 bowl(260 cal.)P6F3C50

total=1071 cal. P 85.2 F 33.3 C 139.2

My workout- Active recovery

Day 24- Drop Back 5 And Punt


Man repairing bike in bike shop --- Image by © Stewart Cohen/Pam Ostrow/Blend Images/Corbis

Man repairing bike in bike shop — Image by © Stewart Cohen/Pam Ostrow/Blend Images/Corbis

Sometimes you just have to take the bull by the horns. On three separate occasions I have brought my road bike in for service because the front derailleur either fails to shift or drops the chain into the frame at very inopportune times. The last time I had it in I specifically told them if there was anything that was less than optimal to replace the entire set and that money was not an issue.

I dropped the chain the other day and almost cut up my hand digging it out, I am done. A #1 phillips, 5mm Allen wrench and some youtube videos would give me a chance to do what my bike guy could not. Several youtubers have made excellent videos detailing the procedure to adjust the derailleurs on my specific bike, so I won’t pick one over the other, just to say there should be no problem finding a great video to fix your bike if you need to and feel confident in your abilities.

Simple, direct procedures lay out the adjustment process and after watching each one a couple of times and stopping at the end of each step, got the bike fixed up in about 20 minutes. Will be test driving tomorrow morning, I am confident that the repair will work, I cannot cross my fingers in the drops but I am not going to drive to far out the first time either.

As much as I like my bike guy, I will be doing my own adjustments from now on. I will buy stuff from them and will send them customers but for me, three strikes and all when it comes to my road bike. There are only 3 weeks left to the only century I am riding this year and I don’t plan on walking any of it.

My food
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

24 oz. chicken 744 cal P 156.6 F 8.4 C 0
1 onion 64 cal P 1.4 F .1 C 15.5
3 jalapeños 12 cal P0F0C3
4 tbsp sweet chili sauce 200 cal P0F0C25
2 tbsp sriracha sauce 30 cal P0F0C7.5
1050 cal. P 158 F 8.5 C 51(this makes 3 servings)
8 oz. lentils 264 cal. P20.8F.8C45.6
total=614 cal. P 73.5 F 3.6 C 72.6

carb load for tomorrow’s ride
1 sleeve of crackers(350 cal.)P7F10.5C84
6 tbsp. peanut butter(540 cal.)P21F48C18
total=990 P 28 F 58.5 C 102

2014 cal. P 132 F 88 C 184.6

My workout
back squats
5 reps x 5 sets@ 175#

The woman in this video is my new inspiration to work out, she slays the burpee box jump!!!

Day 14- Can You Successfully Diet On The Road?


For the first time here I am going be dieting on the road, that is to say, I will be managing macros out of someone else’s kitchen for about three days. This will strain discipline mightily as our faraway friends are calorie friendly and seem to eat anything they desire without gaining an ounce. Of course he is twenty years my junior and works in a metal shop all day, he can be forgiven for not understanding that I cannot indulge without consequence.  I will take my kitchen scale in case there is a need for it. Most of my shopping will be done at H.E.B.’s deli and produce sections. I can run in the morning using the 20 out, 20 back method, and substitute straight jumps for jumping rope, several days will not hurt anything but my coordination. I will continue to blog on my travel computer and that way daily reports will continue. Maybe the change of scenery will inspire some new direction.

31 days and counting! This year’s Hotter’n Hell 100 is going to be HOT!!! I have been doing a little training in the heat of the day to acclimatize myself, but honestly, you can only do so much. You cannot develop a resistance to heat stroke except by staying out of the heat. This year, as last year, I will be wearing a cooling vest made by Ti Mountain.


While everyone else slaves away in 100 degree heat, I will pedal along in 80 degree comfort! Each rest stop is a ritual, water on me, water in me, get a snack and fill the camelbak.  14,000 riders and 2,500 volunteers converge on Wichita Falls, Texas on August 29, 2015.

My food

4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
total=614 cal. P46.7 F 30.8 C 36.2

lunch salad
4 oz. spinach(28 cal.)P3.2F0C4
6 oz. chicken thigh(354 cal.)P44F18.4C0
2 tbsp italian dressing(60 cal.)P0F6C3
total=442 cal. P47.2 F 24.4 C 7

4 sm. tilapia filets(364 cal.)P84F4C28
2 cans green beans(140 cal.)P7F0C21
total=504 cal. P 93 F 4 C 49

daily total 1560 cal. P 186.9 F 59.2 C 92.2

My workout

1 mile run
100 single unders

your workout
1 mile walk

25 single unders
10 burpees
20 lunges 10 each side
30 air squats
Here is a demo.