Base 1

Well after 3 weeks of a transition period, and then most recently 3 more weeks of workout preparation period, I am finally getting back on the bike and starting my base period for 2009. In the past 3 weeks I spent several hours lifting weights and running on the tread mill and outside. I even started to run stairs again last week. I can't believe how much stronger my legs and upper body have become in just 3 weeks! I am definitely on to something with the weight training for improving my power for 2009. One thing I have not mentioned was how much weight I gained from Dec. 7th to Jan. 1st --- 15 lbs! Oh boy I felt like crap. But I am back on track for reaching my race weight of 170 lbs. I started the South Beach Diet Phase 1 on Jan. 5th, and have already lost 6 lbs in the first week. So I will post up my weight loss progress every few weeks or so. But until then. Got to work on my weekly workout plan for next week!

"The Plan"

Here it is! A quick look at my 2009 training plan. I keep writing about how much I have learned about training this year, and it is exciting to actually put something down in writing with the expectations of achieving some goals by using a "plan". I am using the knowledge I gained from the "Mountain Biker's Training Bible" to set up a plan based on periodization. So unlike last year, where I was winging it in the first 4 months and brought myself to the point of over training by July. I will be following a weekly program that will gradually build my endurance and fitness to a peak, that will focus around a few key races that I have selected throughout the year. Again in 09' I will be training for the Tailwind USAC XC Mountain Bike series in Cat 1, but my main focus will to build up to a few peaks for the Cyclocross Series in the B-class. I have most, if not all my races listed and ranked by priority. And Have established several goals and objectives to help maintain my focus throughout the year.

Last year I got really wrapped up in total miles, but have since learned that focusing on hours with all aspects of working out is more effective and more important in building and maintaining fitness. I terms of my actual workouts in the plan, the biggest difference I am making (at least in the early base and build phases) is the addition of strength training. I did no weight lifting last year in the early months and found myself suffering in the middle of the summer on short steep climbs. I focused on strength a little for the cyclocross series, and found it to be very effective at improving my force and power as the series progressed. Understanding this need for strength will not only make me physically stronger, but will help with my endurance also.

Finally, the only thing I have left to do is schedule weekly workouts. Which I will do on a week by week basis. The beauty of the plan is that although I have it all written down, It is and will remain flexible. Sometimes life gets in the way. So the need to skip, change or eliminate training days or races is bound to happen. And as I am moving up into Cat 1 (expert) in mountain biking, this will be a very challenging and learning year for me. So I will soon know if my plan is right on, or if I am way off. But that is the beauty of it, as I continue to learn more about training and how my body reacts to the stresses, I will become more effective at making the correct changes and will become a stronger racer in the long run.

3000 Miles!

With the final days of 2008 approaching, I finally hit the 3000 mile mark for the year! This was not an original goal for me at the start of 08', but as the months ticked away, I realized that it would be an achievable goal. I have never tracked mileage in the past because I never owned a cycling computer. But after the 2007 season, I put a computer on all of my bikes except for the cyclocross bike and away we went. I figured it would be a good tool for training and for MTB racing. And it has worked out very well. However, as I am learning more about training, my focus will me more toward annual hours and not miles.

All of my miles for 2008 came from several different types of riding -- road, mountain bike, single speed, road bike on the trainer, and cyclocross. As the winter training plan for 2009 begins in the next few days, it is time again to watch the miles tick away....

It's Been a Great Ride in 08'

Well just like I started with one of my first few blogs ever last year, and keeping with the theme "Podium Quest", here is what my hard earned blood, sweat, and pain has earned me. As mentioned in a few other post, I accomplished several of my goals, improved almost every race time, and learned a lot along the way. So here it is - my bling, bling for 2008!

Michigan Cyclocross U-34 C-Men State Champion!

I remember 3 years ago at the MI CX State Championship at Waterford Hills Rack Track freezing to death just trying to hang on and not get lapped. I finished 26th. And after the race, as I watch Matt Ashley stand on top of the podium and receive his USAC Michigan State Champion medal for C-men U-34, I thought how cool that would be. To someday stand on that top step at a CX state championship! And to be crowned the Series Champion. How cool would that be? But I was 233 lbs and was finishing 4th from last place in every race. There is no way at fat CX'er would even sniff the podium. But that all changed. I got hungry, but it was not for food. I loved CX racing and I wanted to be good at it dammit! So scertly, as I claim to a mountain biker by trade. It is this CX stuff that has been so damn hard for me to concur. And it is that challenge that has been driving me for the past 3 years. It is more than just riding your bike. You have to learn new non-bike skills, force your self to race mother nature, and race with a whole new game plan for training. You have to learn Cyclocross. it is not a given.... Well 3 years later, I have something to talk about.

It was cold. Cold enough that you really can not explain it. But it was cold for everyone. The course was snowy. About 6 inches worth. So it was going to be anyone's ball game. I knew what I had to do. Win the State Championship for my age. So going into the race, I wanted to win the race, but I did not have to, to become the State Champ. It was all depending on who showed up. But the first goal of the day was taking the hole shot to stay out of any wrecks and then stay in front. The head wind off the sprint was insulting. But I knew the pain is temporary. I lead going into the first 1/2 mile or so and then a Greyhound on a mountain bike blew past me like he was racing motocross! Just railing the corners and mashing. Wow! This may be a tougher day for me then I thought. I let him go, then Mike Koetsier from Hup United attacked! This is the one I was worried about. Mike took off like he was shot out of a cannon! I tired to hang on but be started to stay away. I finally recovered going into the 2nd lap and was still within reach of Mike. By this time, The Greyhound rider blew up and I quickly passed him on one of the only small climbs, and then realized that Mike was fading on the climbs as well. As I made my way through all of the snowy twist and turns, I took as many risk as I could without falling off the bike and then mashed through all the straight aways to catch him. By the middle of the 3rd lap I was back on his wheel. I was feeling really good and could tell that he was losing steam. But this is a state championship event, so everyone tries to dig deep and Mike did. On the final straight before the last off camber twisty section through the ditch, he stood up to accelerate to keep me from going around him. Smart move. With the course conditions the way they were with all the snow, it was near impossible to pass on a final attack. However, I was still on his wheel. We started going through the final twist and turns, and Mike was able to force about a 10 ft gap. This was enough to be the first one of the ice covered pavement to start the sprint. I tired to hang on but could not. Maybe if there was another 250 meters of road, I could of had him. He won the race by 1 second! But not all was lost, Mike is 37 so I still did exactly what I need to do.

I was crowned the Under 34 C-Men USAC Cyclocross State Champion! My Goal for the last 3 years!!!!

In addition, I also captured 1st overall in points for the Tailwind CX Series Championship for Under 39 C-men

But my day was not over. I still had a single speed race left to do. At first, I only wanted to finish this race. I was cold, tired, and miserable. When we took off I was sitting in 4th. Then I could hear the announcer Dave, saying "Here comes John Osgood, hot on Brian Mitchell's heals for 3rd place!" I looked up and thought. "Oh my God! There he is! I actually have a chance of catching him". This now became my focus. Brian is no slacker. He is a Masters 35 racer, so he knows how to ride a bike in a CX race. So for me to say I beat him in a race was a personal feather in my cap! So by the 2nd lap, going into the starting area, I was on his wheel. We started up the climb in the beginning, and I attacked. Brain Said "Hi John" and I just said "Hey Brian" and buried my head and went. I never gave up and just tried to put more and more time into my lead. I was surprised to find out later that my lap times were actually getting faster toward the end of the race. Some of this was due to the improving course conditions. But the rest was from determination to take one more shot at the podium in my last race of the year. I stayed away and grabbed 3rd in the race. This was also good enough to be crowned 2nd place for the State Championship. And the 3rd place result improved my overall points to move me into 2nd overall for the Tailwind CX Series Championship.

Not too bad in a days work! I know I have said it several times in my blog throughout the CX season, but Thanks again JB Hancock for helping me with training and making my CX goals a reallity!

But there is more....

In only his 3rd CX race ever Mr. Lee Tremp turns it on and takes home a 2nd Place in C-men 40+! That is awesome. Lee has been flirting with the podium for the past few months and to bring in home in the last race of the year at a State Championship-- what else is there to say! You da-man Lee. I can't wait to see what the 09 Mountain Bike season brings for you.

And A few more folks I like to recognize for some outstanding seasons and personal improvements.

Matt Bjurman
Randy Arellano

You guys have been on the same ride as me for the last 3 years and your hard work has shown this year and has paid off. I want to thank both of you for you encouragement and support. And good luck next year.

Jason Melecosky
Adam Naish

What more can I say. You guys had great seasons and were a big part of helping me achieve my goals for the year.

Well this has been a great year for me overall. I learned a lot about racing, training, about the limits of my body, and my mind. In the end, I have achieved many personal goals. I scored a few wins in mountain bike races, and now cyclocross. I've Improved my overall race times at almost every course. I've won 2 series titles. Finished 4th at Iceman. Made several new friends and have strengthened many other friendships. Best of all, I did all this with having to balance a full time job, a wonderful family with my wife and 2 kids. And in the end, I did it all while just trying to have fun.

Thanks to everyone...

Racking up another at Bloomer CX!

Well I am on a roll. I actually nailed another CX win, and I did it at Bloomer! Just like Munson, This has not been a good place for me to race cx in the past few years. So I had a score to settle. I have been feeling great the past few weeks. Right on top of my game. So drive down this morning, I had confidence on my side. The Weather as bitter cold. It was below 20 degrees at the start of the race. The ground was covered in frost and slippery. My warm up included a long stay in the car with the heater on until about 5 mins before the start of the C-race. When the whistle blew, I crank over a few pedal strokes and took the hole shot! Through the grass, around the turn and up the slight 2 track climb, back onto the tarmac and away to the barriers. Before I go any farther, I could not help but notice all the spectators out today! And they were all noisy! Made for a great race and kept me going in these less than desirable conditions. So WAY TO GO, AND THANKS FOR YOUR SUPPORT! As I continued to push through the course, I was gain a huge lead over the field except for none other than the OX! Jason Melecosky and a flying Rhino. I was sitting in front thinking, My form is as good as it is going to be so it is my race to lose. So I just kept pushing as hard as I can. Maybe too hard at first. As I rounded one of the corners that lead back into the single track behind the velodrome, my tires slipped out and I landed hard on the ground. After taking a quick inventory of the bike and myself to make sure we were OK, I hoped back on the bike and took off. By this time Jason caught me and now was in front. I told him to go, go, go, and attack on the paved stuff. He lead through the second lap and we worked together. It was enough to the break the Rhino rider and put some more time into the rest of the field. On the last lap I tired to attack in the beginning to see if the OX was wearing down. I opened up a gap and though it might be enough. But by the time I got to the twisty pine tree section, He reeled me back. Knowing that I was not going to out fox him, I figured I would save some energy and let it come down to the final sprint. As we made our way through the rest of the course we lined up side by side in the last 1000 m straight away! The RPM ramped up. Jason would pull ahead, then I would pull ahead, back and forth, back and forth. The quads and lungs were searing! But I still felt like there was more. As the line approached I tried a few more hard kicks to just pull ahead and the final lunge for the line ------ photo finish.

The USAC judge came over smiling and said that was great. And then told me my front wheel was the first across the line by about 3 inches. That was exciting racing! Great job Jason.

What the transponder said:

Me -- 28:03:844
OX -- 28:03:885

I raced in the B's again in the Single speed class and had another good effort. This was the largest SS CX class this year with 7. The high light of my race was beating Mark Becker. He beat me up all year in the MTB time trial series in the single speed class after I had already raced my geared bike. So I had one more chance to get him before the end of the year. On the first lap heading into the finishing area, I was on Marks wheel and he took the transition from the dirt, to the wood chips, to the 90 degree corner onto the pavement to sharp and went down like a ton of bricks. I then turned up the gas and went as hard as I could. I put in a huge gap and maintained a hard effort for the rest of the race and coasted home for very respectable 3rd place.

TSB had a good crowd out there today. Todd L, Curt P ( back in action. way to go curt!) Benny M, Jay S. And the Schneider fan club. YOU GUYS ROCK! Thanks for cheering us on!

And my coach! JB Hancock. I keep saying this but I could have not gotten this far this season without your help. And you rocked out there today. Looked strong. And remember what you keep telling me. "focus on the long term goal".

So one more race to go 2 weeks from now. A week to rest and my form is at it's best! I hope I can carry it to Waterford with me. So you all then

Still on form with first CX win!

I finally done it. After 3 years of racing cyclocross I finally took home 1st place in C-men under 39. And I did it in commanding fashion. This was race #7 in the Tailwind Series at Munson Park in Monroe, Mi. Munson is your typical roadie style CX course. Flat with long straight aways and only a huge sled hill in the middle that the course winds over several times. But today was different. Prior to the race, it had rained for about 48 hours straight and the forecast was to be below freezing, windy, and snow. Add that to an already water saturated course and you got a anyone can win CX race. But not today. I was ready for Munson it has eaten me up in the past 2 years. It is a spin to win course and coming from a mountain bike racing background, I am a natural masher (sorry mike). But with the help of JB Hancock's training tips, and my focus on the fundamentals, and a great finish at Iceman -- I WAS READY FOR MUNSON!!!

After 2 freezing cold warm up laps it was time to race. I would be racing my new Challenge Grifo clinchers and I am glad I made the choice to use them because they grip like no one's business! So the whistle blew and I jumped off the line and took the hole shot. I made it up the first climb and raced down the other side. Through the 1st set of barriers and back up the hill, down again and back up. This time I could finally see the pack behind me. Holy s**t! I had a huge gap, and I was feeling great. I turned the screws a little more and increased my lead. On the second and 3rd laps, I actually backed it off a little and decided to focus on a smooth race as the course conditions began to get slick. By the time I was coming through the final climb, down through the off camber down hill and back up the log run up, there was no one around. I raced back down the hill around the pond and coasted home with both arms in the air for the first time in a CX race!

So after a quick spin, I focused on staying warm, and lined back up in the B-class for the Single speed race. When the race started it began to snow and snow hard. It was almost a white out! The course was getting slick as hell and snow was caking up my tires, which made it difficult to climb the hills with a 34X16. As I pushed on, the snow was starting to stick to my shoes, then my legs, and finally soaking my skin suit. I was not having much fun now as I was getting really cold quick. I had to dismount and run a few of the hills at the end, and the bike and I were starting to get covered in mud from head to toe. Around the pond 1 more time and through the finish line for 2nd place. Not bad in a COLD days work!

As my training plan has progressed, I am in my peak/race weeks. And I can actually see the result of my efforts. With only 2 more races left, I hope my body can maintain form into the finally weeks. We will see...