Fitness Training News

Wednesday, August 29, 2007

Well, I'm done. With 5 hours to spare. That's the best packing job I've done in a long time. Maybe because it's only for 4 days. I mean, how much can you bring? It's not Italy, it's Alaska. No fancy dresses, no good shoes. Just rain gear and more rain gear and bear bells.

At the last minute I decided to pack a pair of Performance neoprene tights and a SmartWool mid-weight jersey. Also, added in extra SmartWool socks and a Performance Goretex lightweight parks with a hood. Just in case it is really cold. I don't want to be the weenie that doesn't race because I didn't bring enough cold weather clothing.

Rudy Project really came through with the Kontact Helmets and Rydon glasses. My friend may be bummed that he looks like me but, hey, it's cool free Rudy Project gear. This way we'll sort of be a team.

The rest is the usual stuff; 3 tubes, patch kit, tools for fixing things on the bike, 3 light weight rain jackets (layers), KHS jerseys and shorts, socks, Perlizumi shoes with an extra pair of eggbeater cleats, a pair of winter mittens with liners (my hands get cold), regular Spenco gel gloves, knee and leg warmers, arm warmers, pair of rain pants (the same pair that I rode to Alaska with in the 80s), booties, bear bells, duct tape, a very small first aid kit, contact lens, and several Clif Bar gels and bars. Also mad e a few baggies of Endurox R4 for extra fuel during the race.

I'm sure there's a few more items that are in there. Only one pair of hang out pants and a skort. Not going to be the most fashion oriented trip but, oh well.

I'll take photos and post them when I return. # posted by Michelle Grainger @ 12:50 PM 0 Comments

Monday, August 27, 2007

Two days to go until we leave for Alaska and I'm mostly packed. I hate to leave things for the last minute.

I actually have everything on the dinning table. I'm trying to go as light as possible. Everything from shoe covers to shower caps. Shower caps, the kind you get in hotel rooms work great to cover your helmet in rain. The list is pretty good for traveling light. Long gloves, short gloves, three light weight jackets to layer, if needed. Wool mittens (I get cold hands), 4 tubes, helmet, lights, bear bells, hand warmers, camera, IPod Shuffle, and even an emergency blanket.

My New Rudy Project Rydon glasses arrived today and the helmet will be here before Wednesday.

It's raining pretty hard tonight and I figure the weather is just getting me used to what may be coming for the weekend. Maybe the rain will be here and it will be unseasonably dry in Hope.

It's going to be a great trip and an adventure. I like adventures. Pretty good coming from someone that likes consistency. But I like to go different places and ride. And this trip will be all of this and more. # posted by Michelle Grainger @ 11:05 PM 0 Comments

Saturday, August 25, 2007

Fall is not quite here.

Nothing special today except I'm glad it is still warm. I'm glad it's not quite Fall, yet. I'm glad there is still lots of time to hike, ride, play, visit friends, and take mini vacations to Alaska.

Today Steve and I hiked the girls to the Apple Mine and Red Shack. I do this hike almost every day, if not twice in a day. That makes over 800 times since we got Lucie and at least another 100 or so times on my mountain bike.

We've lived here for 16 years and not a day goes by that I don't thank the stars for our good fortune. I thought we'd only be here around 5 years and then move somewhere different. Nope, 16 years and I love it. Cannot imagine living anywhere else. Maybe Canada. Maybe back in the Pacific North West. But here is very much home. I love the mountains. I love the wide open spaces. I love being fit enough to enjoy every bit of it.

After today's hike, Steve and I went and did a mountain bike ride that we named years ago, "The Business Loop". Actually Steve named it. It takes about the same amount of time-give or take 10 minutes, every time we do it. And yes, I've most likely done this loop about once to three times every week of every year I've lived here. Never get tired of it. In fact that's probably the reason I was a good bike racer. I never thought anything looked the same no matter how many times I'd been there. Just loved the moment that I was in.

Where I live, I get to see 100 year old shacks, 100 year old mines, 100 year old claim markers, and yup, 100 year old apple trees with water flowing beneath, from springs. This is where I live, and I'm as proud to live here today as I was 16 years ago.

Not to say I don't mind going and visiting other places. I love to travel. That's why I go to places like Alaska, Italy, France, Australia, South Africa, and Canada.

This is a marker from about 100 years ago. Pretty cool. Below is an Orchid. When they first start growing in the early Spring, they look like Asparagus. This one is about 2 1/5 feet tall.

Flowers are incredible. So much color.

This is the apple tree near the red shack. It sits on top of a pipe that has running water almost all year. Spring water, likely for the miner and his family that once lived here. Now it feeds the apple tree and the apples feed the bears. Of course, Kayla and Lucie enjoy the water here, too.

It's hard to make life as simple as way back then. 100 years ago or more. But then again, what I grow, what I drink, and what I do, doesn't have the same life or death consequences as it did way back then. 100 years or more ago. I'm lucky to be able to come and hike here and enjoy it all. # posted by Michelle Grainger @ 9:29 PM 0 Comments

Thursday, August 23, 2007

Catherine Shenk training for Paris Brest Paris (PBP)

Michelle and Catherine Shenk riding in the ward 150. This photo was just after a very big thunderstorm at 8,000 feet.

Right this very minute, Catherine Shenk, is riding to her finish in PBP. I am so excited for her. She is a good friend and cycling client. You can find out a lot of information about the 1200K Paris brest Paris event by going to

I knew she would be able to ride PBP in around 70 hours. It looks like her finish will be just about 72-75 hours. Way to go Catherine! # posted by Michelle Grainger @ 2:14 PM 0 Comments

Two of my favorite things in life

Two of my favorite things in life: Rides with Steve and friends and hanging out with my dogs.

Today was a rest day from the bike. My legs were tired yesterday and I really want them rested before Alaska. Tomorrow will be a short ride, Saturday a moderate ride, and Sunday, I'll see how I feel. I'd rather feel like I haven't done enough riding then feel tired by next weekend.

Today, Steve and I took the girls up to the Red Shack and Apple Mine trails. Since it was much cooler today, both dogs were running around like crazy. Kayla, especially, kept running up and down the hills as if she had not been on a hike in days. We call her The Booger Head when she acts like this. She just listens enough to come when we really mean it. Lucie, always the obedient dog, stayed close to us. We like to think that she is doing it because she is so well trained but she likely stays close because she is very treat motivated. Either way, we'll take it.

Near the mines, the dogs had a lot of fun running around and looking for the bear that left big piles of poop everywhere near the apple trees. We, in turn, had fun watching them run around.

We absolutely cannot imagine life without the two of them. They are always interested in what we're doing, where we're going, and what we may include them in. You can't beat the big tail wag when you come home, whether you're gone 10 minutes to the mailbox and back or gone to work for the day. We have to wonder if we are really more fit having two dogs (that get no less then an hour a day of hiking) or if we are just really tired and don't care.

Life is always good at this house. # posted by Michelle Grainger @ 1:51 PM 0 Comments

Wednesday, August 22, 2007

Life is so great with dogs!

It's only Wednesday and it feels like a long week already. I am most certainly still recovering from the 500 mile week last week.

Today I got up early and took Lucie and Kayla for hike. I met up with my friend, Annie, and we hiked the trails near the house. The "Girls" were really good and stayed relatively close to us the entire hike with only a few excursions to chase a bird or ground squirrel here and there. We got in about an hour and a half hike and it was good to catch up with Annie as I have only seen her a couple of times this summer.

We hiked near an old mine site with a huge apple tree near by. Two days ago there were so many apples in the tree I thought it would snap the branches. Today, it appears that the local bear has munched on most of them and there are very few left. I'm so glad that all of the fruit trees in the area have plenty of food for the bears this year.

It was hard to get back out the door for a ride but I wanted to test a different combination of tires. Today I traded out the Hutchinson Python Gold for a Mosquito Gold. Up front I ran a Primal Raptor. I raced on the Mosquitos in years past and even though they are mud tires I found them to be pretty fast in all conditions. A little sketchy but controllable except with hard breaking. I hear the mud on the Soggy Bottom course is running silty stuff and I figure I'd rather have a set of tires I have used before in all conditions than a tire that might pick too much mud, especially since I have a full suspension mountain bike, my KHS XC Team.

So by mid afternoon Steve and I went riding and decided to head up a nearby gulch. The tires turned out to be a good combo. Steve and I headed up a gulch/trail and although there was a bit of hike-a-bike, the two tires held on pretty well. It was pretty loose but gave me a good idea of how my tires would hold if I find myself in any kind of loose conditions. The ride down was on a wider jeep road and had larger rocks and roots and again, the tires did fine.

There are only a few more things Steve wants to do to the bike to make it ready for anything. I think he mentioned something about new rotors and a few other things.

I'm getting pretty excited about going and can't wait to take a bunch of photos to share. even though it's a quick trip-four days- it should be a lifetime of stories.

I also want to add in a special thanks to Rudy Project for sending me and Dan off to Alaska with new Kontact helmets and Rydon eyewear. # posted by Michelle Grainger @ 11:00 PM 0 Comments

Sunday, August 19, 2007

Well, the 500 mile week of riding is over. I think I'll miss my mini vacation.

I finished the week with a ride to Estes with Steve. We decided to take a route we've not taken before. This route went from Boulder to Lyons, up St. Vrain to Raymond, past Meeker, and into Estes. From Estes we took the usual 36 route back into Lyons, did 2 loops of the Apple Valley Loops, then to Hygiene, and 75 back to Boulder. 102 miles.

The day Started out really nice with an easy pace to Lyons. Once onto St. Vrain we encountered our first great sighting of the day. A HUGE! Elk. He must have been about 7 feet tall.

I was pretty tired going up St. Vrain but once we got into Raymond I thought it would be smooth riding. Nope. A major headwind all the way to Estes. The type of headwind that you're pedaling as hard as you can downhill and only going 15 mph. Yikes! No worries, it was a beautiful route and lots to look at to keep your/my mind occupied.

Once in Estes we were both surprised at how hot it already was and it was only 11 AM.
Didn't stay long. Only time enough to have a Coke and a bag of Clif Blocs and head down the canyon.

Once in Lyons, I knew we needed a few extra miles before getting back to Boulder. Even though I knew I had over 500 for the week, I actually wanted one more century ride. So Steve and I rode the lower Apple Valley Loop ( I call it Banana Valley Loop) twice. It was quiet, had a nice cool breeze and a huge mound of bear poop.

There are so many apple trees along the road and berry bushes, I'm sure the bears in this area love it here. This was a pretty big pile.

After the two loops in Apple valley, we headed into Hygiene and back into Boulder. Finishing the day with a ride time of about 6:15. Not bad considering how tired I was from the long week of riding.

Saturday was a rest day from riding. I decided to hike with Lucie and Kayla and took them for about an hour and a half. hike near our house. Saturday afternoon I worked at the gym, which was renovated over the week and looked incredible. www.ironworksfitness.net

Today, Sunday, I had a great relaxed day with Steve, the girls (Lucie and Kayla) , Eugene, and Joanne. We all did a very mellow mt. bike ride near the house and then grilled out afterwards. Of course, the girls didn't ride.

Now it's moderate riding for the week and back to work until the Soggy Bottom 100 mt. bike race on Labor day weekend.

# posted by Michelle Grainger @ 11:06 PM 0 Comments

Thursday, August 16, 2007

500 miles in one week.

Big Thompson Canyon century ride. The start of my 500 mile week.

I know it has been forever. Finally gonna write something. I will also try to be better about writing more often. Try.

Why 500 miles in a week in late August? I'm coming out of race retirement to enter a race in Hope, Alaska. The race is called the Soggy Bottom 100. Check it out at http://aksoggybottom100.masony.com/
Yup! 100 miles of single track fun.

The whole adventure got started when I called my friend to ask how his racing was going and what fun rides he was going to do do finish up the summer and he told me he was going to Alaska to race in the Soggy Bottom.

This guy is the 9th person I know that is going , or has gone, to Alaska this summer. I wanted in. I haven't been to Alaska since the late 80's when I rode my touring bike from Florida to Alaska. I've been waiting for a good excuse to go back. Just found it.

I had this week off from my job at the gym. So, why not ride 500 miles? 500 miles just seemed like a good number and something do-able. I got it into my head that I needed lots of late season base training. I already had about 5,000 miles for the year but with no real structure. A big exciting goal is always a good excuse for a lot of miles on your bike.

It's best to do this kind of blocked training far enough out from the event to be able to recover before the event. I know I have time before Labor Day weekend to recover.

My 500 mile week started out with a 27 minute time trial/ lactate threshold effort to work and a fast ride home so that I could walk our girls, Lucie and Kayla before dark. 26 down, yikes, too many more to count, just yet.

The next day, Friday, I did my favorite century with Steve and a friend and client from Nevada, Larry. The Big Thompson Canyon to Estes Park.

The ride was incredible. I love that ride. I think I've actually been up The Big Thompson Canyon 7 times this year. 132 miles done.

A great time was had by all of us. BTW, Larry did awesome coming from sea level.

I loved the ride so much I rode it again on Saturday. I went this time with my friend, Charlie, and we picked a slightly different route and still had less than a 6 and a half hour day. 239 done.

Day 3 of the 500 mile week was a ride with Steve. It was pretty good but we started really late in the day and everyone who knows me knows I hate the heat. I really hate the heat. We were headed back up to the Peak To Peak highway by way of ward. Man was it hot. I was going so slow. Training was catching up. Steve was so patient. I stopped to get more water at the spring water hose and took the time to eat more food. On we went up to the Peak To Peak. Then over to St. Vrain Canyon and down. We had a head wind and half way down I was getting kind of spacey. Finally, we made our way into Lyons for more food and water. We were now running late on time and decided to come back on Highway 36, a faster way into Boulder. About as much as I dislike heat, I'm also not so keen on going south on 36 when I'm tired. That's when all the miles of the 4 day block of training took a toll on my legs. And my mind. I felt like I was going so slow. Steve was awesome. Just kept blocking the wind and finally we made it back to Boulder. Note to self: do not start the ride when the temperature is already 90! Lucky for me the training block was finished and I had a rest day. 304 miles. Not far to go now.

Next day-OFF! The girls are happy, they get extra hikes today.

Tuesday it was back to training. Get the 500 done by the end of the weekend. Now, onto the mountain bike. Steve overhauled my bike. New chain, cassette, cables, tires, the works! Nice to married to such a nice guy. Being a mechanic for me is a bonus.

Tuesday I rode up the Switzerland trail to Sugar Loaf Mountain. Out to the Peak to Peak Highway and played around some trails before heading back to Gold Hill. Then, I climbed out onto Sawmill Road and rode the pavement to Rowena. Up Rowena and a few trails around Sunshine. Down the Church Trail and back to house and home. Miles now up to 343.

Wednesday was another great ride. Headed back up towards Sugar Loaf. Down the other side and onto some jeep trails to head up-climbing, to a road called Ridge View. I think that's the name. It's a cool dirt road that parallels the main canyon road up to the town of Nederland. Awesome views for miles and miles. I ended up very close to a friend's house so I dropped in to say hello. Lucky for me she was home. Had a nice visit and it made the ride that much more fun. From there I headed (again) towards the Peak To Peak and bounced on and off dirt for the next hour and a half. From there I was getting so tired that I went straight to Gold hill, which is just up the street from where I live. I have to say, I could get used to not working much. Mile total, now 383. So close....

Today is Thursday. Only a couple of days left before going back to work and going into moderate training and a rest period. I'm dreaming of that rest period. But I'm also dreaming of lush forest, single track, bears, moose, and an awesome trip to Alaska.

I got up early and rode some dirt roads near our house. Just a quick 15 miles before coming back to the house and hiking the girls.

Then back out on another ride with Steve. We headed up to Sugar Loaf Mountain and then turned around and bombed back down. This was a great way to check out the new set up of my shock (Steve got it Pushed for me) and to check out how the new tires felt on rough terrain. All good. Steve had to turn back at the bottom and head home while I continued up toward
Mt. Alto on the Switzerland Trail and did a bunch of other trails in the area. I decided to head back the way I came so I could get more rough downhill time on the new tires and chain.

It was a pretty easy effort today. Seemed like more down hill than up. Just what I needed because I wanted to make sure the girls got a really long hike in the woods today. With all of the riding I've been doing, I feel a little guilty that they have been left out. I like them to get 1-2 hours of walking/hiking every day. They were happy I was home early. They're so much fun.
Today's ride brings me to 429.

So tomorrow's ride will be another version of the best century. Steve is coming with me and I think we'll head up to Peak to Peak and go to Estes that way. Looking forward to the ride. Back to the road bike will be good too, as the road bike allows for better spinning and a different position from the mountain bike. After tomorrow I should have the 500. Stay tuned for the outcome. # posted by Michelle Grainger @ 8:48 PM 1 Comments

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