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Training & Stuff From March

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Once again, this update is a little late, but not as late as last month… There are a few new things to mention and some is more of the same, but here are the highlights…

  • Finally got a new podcast out – Polar Roll w/ Todd Poquette
  • Raced the Fat Bike Birkie
  • I made a short guest appearance on Mountain Bike Radio at the finish of Fat Bike Birkie
  • I posted a short race report from the Fat Bike Enduro Runs
  • Did my first winter duathlon
  • I finished the month off with a threshold test

March Training Summary

Cycling

March Mileage – 260 miles

March Duration – 16 hrs, 59 min

2018 Mileage – 648 miles

2018 Duration – 53 hrs, 12 min

I keep feeling like I am not getting much riding time in, but when I look back at my calendar… I have been fairly consistant with activity. However, I just haven’t gotten in any long endurance time. Most of my time is 1 hour or less and quite a bit of it is fairly low intensity. The problem is that the low intensity is not long enough durations to make a big impact on my endurance. That being said, it’s still beneficial as I’m keeping my legs spinning and I’m active. I’m busy and on my feet all day long, so I am building some endurance into my legs that way as well.

The highlight for me was doing a threshold test and showing some improvement over last year, before really getting into any structured training for this year. My 20 minute power was 297 Watts, which calculates out to a 282 Watt threshold. I’d like to see that number bump over 300 Watts in the near future…

You can see from my calendar that I didn’t plan my workouts ahead, except for 1. It’s not that I wasn’t planning ahead… I had some plan, I just haven’t had the time to get my own stuff into Training Peaks ahead of time. I do usually go into the week with an idea of what I’m targeting to accomplish though.

Take-aways

  1. I think I’ve carried a lot of fitness through this winter because of a little bit of the skiing and mainly getting out on the fat bike more often this winter.
  2. I did a much better job this winter of managing myself and have avoided getting sick.

Running

March Mileage – 9.5 miles

March Duration – 1 hr, 21min

2018 Mileage – 34.4 miles

2018 Duration – 5 hrs, 12 min

I started some running in March and probably some more discussion to come on it in April. My fitness it really good right now and I’ll need to be careful with the running… When I start running; I feel like I could run all day from a cardio standpoint which will or has already gotten me in trouble on 2 of the runs. My cardio will basically allow me to outrun what my knees can currently handle from an impact standpoint. I’ll need to be careful on my ramp up.

Take-aways

  1. I’ll need to manage my ramp up slowly or I may overdue what my knees are ready to handle, even though cardio is good and ready.

XC Skiing

March Mileage – 6.6 miles

March Duration – 43 min

2018 Mileage – 72.4 miles

2018 Duration – 10 hrs, 30 min

I am messy on the skis and my historical lack of coordination definitely shows through on the skis as well. At anyrate, I did pre-order a new set of skis for next year with our Pre-Season ski order at Cyclova from Madshus. Side Note… We put in a big pre order of skis for next year at Cyclova and will be a full ski shop next winter. Bring on the snow!

Take-aways

  1. Very few recreational skiers show up to small ski races… I got my tail kicked in the ski portion of the duathlon.

Totals for All Disciplines

Total March Mileage – 276 miles

Total March Duration – 19 hrs, 3 min

Total 2018 Mileage – 55 miles

Total 2018 Duration – 68 hrs, 55 min

Strength

It’s pretty much been random push-ups and pullups for me and I’ve fallen out of a regular routine.

Nutrition

Same story… I’m heavy and need to cut some weight before the summer. I’d say I’m about 8 to 10 lbs heavier than I want to be. I’m actually the heaviest I’ve been in a few years, which is about 160 – 162 lbs. That being said, I’m still focused on getting stronger on the bike and I’ll error on the side of making sure I’m fueled vs not being fueled enough.

Upcoming Events

Well, this is a tough one… I really wanted to hit a couple road races in late April or even had some big throughts about ripping down south for the Cohutta 100 at the end of the month. Right now, I’m not sure any of it is going to happen. I’m pretty swamped with the ownership transition at the shop.

May 12th, 2018: Grantsburg Adventure Tri

Podcasts

I finally got a new podcast episode out in March and I think it turned out well. I had guest Todd Poquette on to talk about the 906 Polar Roll and then recapped my race report all in the same show. You’ve probably figured this out by now, but expect these podcasts to be few and far between for the time being until I get my feet under me, with my new endeavor of bike shop ownership.

Listen on Google Play Music

Listen to Stitcher

New Podcast Episodes

906 Polar Roll w/ Race Director Todd Poquette

polar roll podcast

New Race Reports

Fat Bike Enduro

fatbike enduro

Other Media

I ran into Ben Welnak from Mountain Bike Radio at the finish of Fat Bike Birkie and we ended up recording a short podcast for Mountain Bike Radio. There is also about 5 other podcast that Ben did with other guests around Fat Bike Birkie. Check it out…

http://mountainbikeradio.com/fatbikebirkie/

New Race Registrations

Only 1 new race registration during this month…

May 12th, 2018: Grantsburg Adventure Tri

Gear

No new gear updates in the month of March, but I will have some stuff to talk about after April with a new road bike… Trek Emonda SL 6 Disc!

Cyclova XC Bike, Ski & Run Shop

 

The shop is still taking up a ton of my time right now… We’ve brought in a couple rounds of new bikes and are remodeling the shop. We’ve also started bringing in some new product as well, across the board with helmets, Garmins, accessories, gloves, shoes, etc… I’ve had some late nights at the shop, even with the family. I’ve got a picture somewhere of my son that had fallen asleep on my office floor at the shop at 2 or 3 in the morning one weekend night while we were there late doing some painting. Lots of work, but we’ve had some good feedback from folks.

The new website is live now also: www.cyclova.com

Personal Training

I work out of the following gyms, plus offer virtual training/coaching over the web, phone or in person for local folks… Contact me for availability.

North Branch, MN Snap Fitness

Available by appointment

Rush City, MN Snap Fitness

Available by appointment

St. Croix Falls, WI Snap Fitness

Available by appointment

Virtual / Remote – I also provide Personal Training & Fitness Coaching services for non-local or non-gym goers through phone or web video sessions. If you are local, I can meet in person for sessions or a free consult.

Instagram Account

Only a couple pics up on Instagram from last month…

Link: Endurance Path on Instagram

instagram

On To Next Month…

Thanks for following along. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.

-Steve

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January – Neck Deep In It

It has been an interesting and busy month… I’ve been neck deep at the Cyclova XC shop with the transition of ownership and running the shop. We have a ton of stuff in the works, which is consuming a lot of my time right now. A lot of stuff to figure out with running a brick and mortar business and planning for the future. I think I mentioned to someone the other day that I feel a bit like I am drinking from a fire hose. Anyways, more to come on the shop stuff… Exciting times for sure and looking forward to the future!

Podcasts

I have not recorded any new podcasts this month, but I do intend to keep them going. I’ve been tied up with Cyclova and the podcast along with some other things I’ve been working on have kind of taken a backseat for now. My hope is to have a schedule where I can get back into this stuff consistantly again by spring. In the meantime… You can catch up on old episodes.

Listen on Google Play Music

Listen to Stitcher

New Race Reports

No new race reports this month. I had booked myself up on Saturday’s with the Get Fit – Eat Right workshop series and was in work catch-up mode on most Sundays, so I just wasn’t able to get out racing. I have the 906 Polar Roll and the American Birkiebeiner coming up though, so stay tuned.

January Training Summary

Cycling

January Mileage – 204 miles

January Duration – 16 hrs, 38 min

My riding has mostly been a bit adhock, but there has been a few purposeful sessions. I’ve been fitting in the riding or workouts wherever I can.

I did hit a few interval workouts of varying intensity. In particular I hit some 30s high power intervals. I remember that I was always feeling flat this time of the year and am hoping to wake the legs up a bit prior the the 906 Polar Roll. I also did a subthreshold interval workout that I’ve done in the past. It’s a bit early in the season I guess to be ramping into that, but I just wanted to see where I was at. My heart rate settled in lower than it had in the past for the same power output, but my muscular endurance was not up to par and I skipped out after the 3rd interval.

Looking back at my calendar, I realized that I did have a week in January that I actually rode every single day. Two of them were warm up rides before running on my treadmill.

Running

January Mileage – 24.9 miles

January Duration – 3 hrs, 51 min

This is all treadmill mileage with 2 of the workouts being interval workouts. Not all out intervals, but more long distance pace intervals. I’m not really in any running ramp up now, but I do need to work up some mileage for the Wilderman in July.

XC Skiing

December Mileage – 21.7 miles

December Duration – 3 hrs, 24 min

I got 2 ski sessions in during the month of January and a 3rd session just as February started. The Birkie is probably going to be a long day. I am definitly not the smoothest guy on skis for sure.

Totals for All Disciplines

Total Mileage – 250.6

Total Duration – 23 hrs, 53 min

Strength

I had this conversation with some folks this week during the Get Fit – Eat Right workshop that I was doing… I rarely get my entire strength workout done in one session. Probably only 1 time per week does it happen all at once in a focused session. Most of my strength work happens randomly throughout the day. No excuses, right… Push ups here and there, Pull ups here and there, keep weights on the bar in the basement, so you can knock out a set of whatever when you get a chance. Anyways, that’s how a lot of my workouts happen.

Nutrition

I had a bad time with nutrition this month and have gained some weight. You know how it works, right…? A couple bad choices lead to a domino effect of bad food choices or overeating. I have been getting home well past dinner time from the shop and then eating really late right before going to bed. I need to to just pack my dinner with me and then not eat again when I get home. Of course, I have been packing food, I’m just eating too much at the moment.

Upcoming Events

February 17, 2018: Polar Roll Fatbike Race

February 24, 2018: American Birkebeiner

March 10, 2018: Fatbike Birkie

New Race Registrations

I did sign up for a few races this past month as I was starting to look at my summer schedule…

February 18, 2018: 906 Polar Roll Fatbike Enduro

I figured… What the heck, should be fun!

June 16, 2018: Chequamegon 100

I keep hearing more and more about this race and know a few folks going. Should be a good time!

September 15, 2018: Chequamegon 40

I’ve missed it the last couple of years and it is the weekend before the Marji Gesick, but I figured it was about time I got back to it again.

Gear

I have been using the Bontrager Transmitr Lights for fatbiking and really like them. They connect to my Garmin and just turn on and off when I turn my Garmin on. I find it convenient. They are also, just really nice lights and solid products for the price range as well.

The other Bontrager gear that I’m geaked up on is the baselayers. I’ve been using both the B3 and B2 layers and they rock!

Anyways… with owning the shop, I’ve been buying and testing various gear that we carry that I might not have had experience with in the past to make sure I can speak to it and also make sure it’s something that I want to carry in the shop as well. I actually had not used much of the Bontrager gear in the past, but am really happy with it. The lights and the baselayers in particular are some items I was super geaked up on recently.

Cyclova XC Bike, Ski & Run Shop

Lots of good stuff going with Cyclova for the future. New website in the works, Adventure Talks are scheduled, putting together a new spring inventory plan and we just opened the shop for 7 days a week.

You can find me at the shop now Tuesday, Wednesday & Thursday every week and on the weekends if I don’t have a race.

Here is the shop’s blog/website: www.cyclova.com – A new site is in the works!

Personal Training

I work out of the following gyms, plus offer virtual training/coaching over the web, phone or in person for local folks… Contact me for availability.

North Branch, MN Snap Fitness

Typically available Mondays and Fridays, plus other random times throughout the week by appointment.

Rush City, MN Snap Fitness

Typically available Mondays and Fridays, plus other random times throughout the week by appointment.

St. Croix Falls, WI Snap Fitness

Typically available Wed and Thursday morning

Virtual / Remote – I also provide Personal Training & Fitness Coaching services for non-local or non-gym goers through phone or web video sessions. If you are local, I can meet in person for sessions or a free consult.

Instagram Account

A few pics from the past month…

Link: Endurance Path on Instagram

On To Next Month…

Thanks for following along. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.

-Steve

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2017 Year End Recap

Major Highlights from 2017…

Took on part ownership of Cyclova XC Bike, Ski & Run Shop in St. Croix Falls, WI

Started personal training out of 3 different gyms

Completed Fitness Nutrition Specialist Training

Got a little bit more into trail running

Ran my first 10k trail run race – finished 2nd overall

Raced my first adventure tri in 15 years – finished 4th overall

Raced in 2 more states – Pennsylvania & Virginia

Built up a new custom Trek Farley fatbike

Cyclova XC Bike, Ski & Run Shop

Separate from Endurance Path, but I personally took on part ownership of Cyclova Bike, Ski and Run shop in St. Croix Falls, WI. I’m very excited about this opportunity! The shop has a great foundation and amazing community around it that I hope to build on.

I am typically available at the shop on Wednesday, Thursday, most Saturdays and various other times throughout the week. The full store hours are in the shop’s blog below, but stay tuned for updated shop hours coming very soon, an announcement of a new Grand Reopening Event this spring and an all new website for the shop and team. We have a lot of new stuff in the works.

Additionally, we have a bunch of winter stuff that we are closing out, so we can replace it with all the latest gear for the upcoming spring and summer season.

Here is the shop’s blog/website: www.cyclova.com

Podcasts

I launced my own podcast and started having some guests on the show. I’ve taken a little bit of time off from it around the first of the year as I’m buried in the transition of ownership of the bike shop, but I am still lining up new guests in the background. Stay tuned and check out some of the old stuff in the mean time.

Get subscribed to the podcast here and don’t forget to give me a rating or send me some feedback!

Listen on Google Play Music

Listen to Stitcher

Episode 1: Launch of The Endurance Path Podcast

Episode 2: My First Lutsen 99er

Episode 3: Chequamegon 40

Episode 4: Red Wing 4 Hr Lap Race

Episode 5: July 2017 Training Recap

Episode 6: Maah Daah Hey 100 Race Report

Episode 7: Ore To Shore Epic Race Report

Episode 8: Wilderness 101 Race Report

Episode 9: 2016 Marji Gesick 100 Race Report – Most Popular Race Report Podcast

Episode 10: Cheq 40 Fat Tire Festival

Episode 11: Shenandoah 100 Race Report

Episode 12: Training & Blog Recap

Episode 13: 2017 Marji Gesick 100 Report

Episode 14: John Petrylak “From Couch To Podium” – Most Popular Guest Podcast

Episode 15: Eric Olson “Journey of 100 Marathons”

Episode 16: Mark Kransz “Just Having Fun”

Episode 17: Jerome Dionne “Back On The Bike”

2017 Race Reports

I mixed it up this year with my racing and did a trail run and an adventure tri. Anyways, my season included fatbike racing, road racing, adventure tri, trail running, XC racing and endurance racing. I thoroughly enjoyed mixing it up. I had more fun mixing it up, even though I couldn’t focus in on one specific thing and that’s probalby the way I’ll roll going forward.

January: Freezer Burn – Fat Bike

February: 906 Polar Roll – Fat Bike

April: THK – Road Bike

April: Ken Woods Memorial – Road Bike

May: Woolly Bike Club 4 Hr Lap Race – MTB

May: Grantsburg Adventure Triathlon – Bike, Paddle, Run

May: Detroit Mountain 4 Hr Lap Race – MTB

June: Borah Epic – MTB

June: City of Trails 10k – Trail Run

June: Lutsen 99er – MTB

July: Wilderness 101 – MTB

September: Shenandoah 100 – MTB

September: Marji Gesick 100 – MTB – Most Popular Race Report

December: Solstice Chase – Fatbike

2018 Race Plans

Locked In…

February 17: Polar Roll Fatbike Race – Fatbike

February 24: American Birkebeiner – Skate Ski

July 14: Wilderman Offroad Triathlon – Ironman Distance Offroad Tri

Sept 15: Chequamegon 40 – Mountain Bike

September 22: Marji Gesick 100 – Mountain Bike

On The Table…

March 10: Fat Bike Birkie – Fatbike

April 21: Trail Mix – Trail Run

April 28: Whiskey Offroad – Mountain Bike

April 28: Cohutta 100 – Mountain Bike

May 19: Grand Junction Offroad – Mountain Bike

May 19: Superior Trail Race – Trail Run

June 2: Mohican 100 – Mountain Bike

June 10: IRONMAN 70.3 Wisconsin – Half Ironman Tri

June 16: Chequamegon 100 – Mountain Bike

June 16: Lumberjack 100 – Mountain Bike

June 23: Lutsen 99er – Mountain Bike

August 11: Ore to Shore – Mountain Bike

August 18: Crotched Mountain 100 – Mountain Bike

September 1: Shenandoah 100 – Mountain Bike

2017 Training Summary

Cycling

2017 Mileage – 3,880 miles

Average Weekly Ride Mileage – 75 miles/wk

2017 Ride Time – 290 hrs, 20 min

Average Weekly Ride Time – 5.6 hrs/wk

My ride time was down a little from the previous year, but I would say I had more quality in my riding than in 2017. I also feel pretty good about my results for the amount of riding that I actually put in. I had a few weeks in there that topped 10 hrs/wk, but most months I was averaging 6 to 6.5 hrs/wk. I of course had some downtime, which drops the overall average ride time to 5.6 hrs/wk.

Running

2017 Mileage – 182 miles

Average Weekly Run Mileage – 3.5 miles/wk

2017 Duration – 27 hrs, 46 min

Average Weekly Run Time – 32 min/wk

The data is a bit deceiving, as I had many weeks in a row that I did not run at all. Regardless, my run time is low for somebody wanting to get more into it. I’ll be doing some more running this year to prepare for the trail marathon portion of the Wilderman Offroad Tri in July.

Strength

I felt really good this year overall when it came to my core and upperbody vs the previous year. I put a lot more focus on my back, which really made a big difference in my opinion when it came to comfort on the bike. I’ve put on a little upper body muscle and strength, which isn’t neccessarily the right thing to do for the running and biking I want to do, but I’m more interested in becoming well rounded in the long run.

Nutrition

I passed the tests for a Fitness Nutrition Specialist program I had started. I think there is way more to learn there and I do not plan on providing any specific nutrition services myself. I think it is some good knowledge for me to have and complements my personal training services.

Personal Training

I work out of the following gyms, plus offer virtual training/coaching over the web, phone or in person for local folks… Contact me for availability.

North Branch, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

Rush City, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

St. Croix Falls, WI Snap Fitness

Typically available Wed and Thursday morning

Virtual / Remote – I also provide Personal Training & Fitness Coaching services for non-local or non-gym goers through phone or web video sessions. If you are local, I can meet in person for sessions or a free consult.

Instagram Account

Link: Endurance Path on Instagram

On To Next Year…

Thanks for following along. This year was big for what I have been working on and hope that it is only the beginning.

-Steve

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What Happened In December…?

A few highlights from the month…

I took on part ownership of Cyclova XC Bike, Ski & Run Shop in St. Croix Falls, WI

Completed Fitness Nutrition Specialist Training

Getting ready for Get Fit – Eat Right Workshop Series w/ Amy Sotis of Lumiaries Retreat

Built up a new custom Trek Farley fatbike

Cyclova XC Bike, Ski & Run Shop

Seperate from Endurance Path, but I personally just took on part ownership of Cyclova XC Bike, Ski and Run shop in St. Croix Falls, WI. I’m very excited about this opportunity! The shop has a great foundation and amazing community around it that I hope to build on. I am typically available at the shop on Wednesday, Thursday, most Saturdays and various other times throughout the week. The full store hours are in the shop’s blog below.

Here is the announcement post: http://www.cyclova.com/2017/12/cyclova-xc-under-new-ownership-and.html

Here is the shop’s blog/website: www.cyclova.com

Podcasts

Get subscribed to the podcast here and don’t forget to give me a rating or send me some feedback!

Listen on Google Play Music

Listen to Stitcher

Episode 17: Jerom Dionne “Back On The Bike”

jerome dionne

New Race Reports

December 16, 2017: Solstice Chase Fatbike Race Report

solstice chase fatbike race

December Training Summary

Cycling

December Mileage – 267 miles

2017 Mileage – 3,880 miles

December Duration – 20 hrs, 21 min

2017  Duration – 290 hrs, 20 min

This was about the same amount of ride time as last month and averages about 5 hours of riding per week. The one thing that I would mention is that some of my riding has been a bit more purposeful as I’m getting ready to start ramping things back up again.

I should also mention that I really like that CycleOps Magnus Smart Trainer.

Running

December Mileage – 33.4 miles

2017 Mileage – 182 miles

December Duration – 5 hrs, 9 min

2017 Duration – 27 hrs, 46 min

I did put in more miles this month than I had been. I had a few really nice trail runs and have also been doing a little bit of treadmill running. I will have to ramp up the running for this year, now that I have signed up for the Wilderman race in July. For right now, I’m just getting my legs moving.

Strength

I pulled back a bit on the strength work after about mid month. I just got really busy with taking on ownership of Cyclova XC and defaulted my available time to running and cycling.

Nutrition

I finally finished up my tests for the Fitness Nutrition Specialist program that I had started. I think there is way more to learn there and I do not plan on providing any specific nutrition services myself. I think it is some good knowledge for me to have and complements my personal training services.

Upcoming Events

January 2018: Get Fit, Eat Right – Workshop Series

February 17, 2018: Polar Roll Fatbike Race

February 24, 2018: American Birkebeiner

New Race Registrations

I did not sign up for any new races yet, but January will likely bring on some new race registrations. Stay tuned…!

Personal Training

I work out of the following gyms, plus offer virtual training/coaching over the web, phone or in person for local folks… Contact me for availability.

North Branch, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

Rush City, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

St. Croix Falls, WI Snap Fitness

Typically available Wed and Thursday morning

Virtual / Remote – I also provide Personal Training & Fitness Coaching services for non-local or non-gym goers through phone or web video sessions. If you are local, I can meet in person for sessions or a free consult.

Instagram Account

A few pics from the past month…

Link: Endurance Path on Instagram

New Custom Trek Farley Build

I finished this bike up the night before the Solstice Chase Fatbike Race and have only been on it twice to this point. There are some obvious perks of owning and working at a bike shop that is a Trek dealer and I didn’t waste time taking advantage of them. The bike is pretty sweet and most notable features are carbon frame, 27.5″ Bontrager Wampa carbon wheels, GX Eagle 12sp with an X0 crank. Maybe I’ll do a full write up on it at some point after I get a chance to get some more miles on it.

On To Next Month…

Thanks for following along. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.

-Steve

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Latest Stuff…

A few highlights from the month…

Released 2 more guest episodes on the podcast.

Hitting some really technical trail runs.

My personal training business has been picking up at the gyms.

Working on a series of workshops for January – see events below.

I re-upped my Red Cross First Aid, CPR/AED certification.

Podcasts

Get subscribed to the podcast here and don’t forget to give me a rating or send me some feedback!

Listen on Google Play Music

Listen to Stitcher

Episode 15: Eric Olson “Journey of 100 Marathons”

eric olson


Episode 16: Mark Kransz “Just Having Fun”

mark kransz

New Race Reports

No new race reports this month. However, the Solstice Chase fatbike race is coming up. So… stay tuned!

November Training Summary

Cycling

November Mileage – 294 miles

2017 Mileage – 3,613 miles

November Duration – 19 hrs, 09 min

2017  Duration – 269 hrs, 58 min

I picked up my ride time quite a bit from the previous month with most of my riding being endurance zone riding. It was a mix of trainer or some short gravel trips over to the county park. Most of it was trainer time though, as I’ve been getting up a little earlier and spinning before the kids wake up in the morning. I did fit in a threshold test as well.

Speaking of trainers… I did get a CycleOps Magnus wheel on smart trainer and really like it so far. It is half the price of a chain drive trainer and actually works out really well while saving $600 over the price of a chain drive. I have only had it for a couple of weeks, but in my opinion it is the way to go if you don’t have unlimited funds.

Running

November Mileage – 19.4 miles

2017 Mileage – 148 miles

November Duration – 3 hrs, 9 min

2017 Duration – 22 hrs, 45 min

As you can see, I have not been putting in big miles. However, I am starting to have a bit of consistency in actually running. I’ve hit some very rugged and technical trail running within Wisconsin’s Interstate Park in St. Croix Falls, WI. One of the Snap Fitnesses that I work out of is right next to the State Park, so I have been able to squeeze in a short trail run once per week between appointments. Some of my other short mileage is quick runs on my treadmill. The treadmill runs are usually at the end of a spin on my bike trainer, just to mix things up and get my legs used to that trasition. I will be looking to do more triathlon stuff in the future.

Strength

Legs and back have been the main focus. I would say that I struggled a bit to get my workouts in that I wanted toward the end of the month. I also need to spend a little more time focused on stretching.

This is the resistance circuit that I have been doing this past rotation…

2 to 3 circuits sets x 16 reps of each exercise with a short recovery between each exercise and a few minutes of recovery between sets. I’ve been hitting this about 2 times per week.

Front Bar Squats

Pull-Ups

Step-Ups w/ Dumbbells

Chest Press w/ Dumbbells

Romanian Deadlift

Bent Over Row

I will start mixing this up a little bit now that I hit that for a month.

Nutrition

One thing interesting to note is my latest crave for Kombucha drinks… I’ve been drinking them often and swear my gut feels/functions better and the Kombucha drinks are really the only variable in my diet equation as of late. Also note, that you can get them in 6 packs at Costco that are way cheaper than individual bottles elsewhere.

Upcoming Events

December 16, 2017: Solstice Chase Fatbike Race

January 2018: Get Fit, Eat Right – Workshop Series

New Race Registrations

Polar Roll Fat Bike Race

This a great fat bike race and I’m looking forward to see what they do with the course this year.

50k Birkebeiner Skate Ski Race

I’ve skate skied 4 times, so this one should be interesting.

Wilderman Ofroad Ironman+ Distance Triathlon

This one will be the big epic event for the year!

Personal Training

I am working out of the following gyms, plus offer virtual training/coaching over the web or phone… Contact me for availability.

North Branch, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

Rush City, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

St. Croix Falls, WI Snap Fitness

Typically available Wed and Thursday morning

Virtual / Remote – I also provide Personal Training & Fitness Coaching services for non-local or non-gym goers through phone or web video sessions. If you are local, I can meet in person for sessions or a free consult.

Cyclova XC

I am typically available at the shop on Wednesday, Thursday and many Saturdays. The full store hours are in the shop’s blog below.

Here is the shop’s website: www.cyclova.com

Instagram Account

A few pics from the past month…

Link: Endurance Path on Instagram

On To Next Month…

Thanks for following along. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.

-Steve

Posted on

The Latest Happenings…

endurance path

I’ve had a ton going on in the month of October. Here are some highlights from the month…

I had my first guest (John Petrylak) on the podcast, with some more guests in the works.

I released my Marji Gesick 100 race report and podcast.

I got invited to be a guest speaker at Luminaries Retreat – check out the events below.

I got interviewed by my local paper about the Marji Gesick 100.

I’m nearing 400 Facebook page followers – pass it around and help me tip the 400 mark.

I’m back to some training again, including running, riding and strength.

I started doing some part-time work for one of my local shops, Cyclova XC in St. Croix Falls, WI.

I attended 2017 Trek World in Madison, WI.

New Podcasts

Get subscribed to the podcast here and don’t forget to give me a rating or send me some feedback!

Listen on Google Play Music

Listen to Stitcher

Episode 12: Training & Blog Recap

Episode 13: 2017 Marji Gesick 100 Report

marji gesick podcast

Episode 14: John Petrylak “From Couch To Podium”

john petrylak

New Race Reports

2017 Marji Gesick 100

Marji Gesick

August Training Summary

endurance path

Cycling

October Mileage – 135 miles

2017 Mileage – 3,310 miles

October Duration – 10 hrs, 38 min

2017  Duration – 250 hrs, 9 min

As you can see, the first part of the month was really light. In fact, the 2 rides at the end of the first week were kind of flukes as I really had not planned on riding during that time. The .25 mile ride was in my back yard with the kids as we were working to layout our fat bike loop for the winter. The 8.4 mile ride was a test ride on a demo Pivot Mach 429 Trail.

Most of my rides after that were on my trainer except for 2 of them. One was a short gravel ride and the other was a trail ride in Michigan’s Keweenaw Peninsula around the Churning Rapids Trails, outside of Hancock. I love riding there. It’s a bit of a hidden gem and not marked well. You can get yourself lost, but I kind of know my way around out there and can put together a nice loop to ride. I just find it to be a really peaceful place to ride.

As far as my trainer rides go… It’s been mostly light spining in recovery zone, just to get my legs moving again to start into some base training soon.

Running

October Mileage – 15.7 miles

2017 Mileage – 129 miles

October Duration – 2 hrs, 9 min

2017 Duration – 19 hrs, 35 min

I started running the last couple weeks of the month, but only a couple times per week. It has been short runs, but I did get out on a couple of very technical trails for 2 of the runs. I do enjoy the trail running for sure. I think, because it is so simple.

Strength

A few weeks after the Marji Gesick, I started fitting in some strength work and it seems to be going well. I’m not getting the time into it that I would like, but it is happening and feels good. I definitely have a need to build more leg strength off the bike, along with continued core and upper body strength for all around fitness, with the main focus points being legs and back right now.

Nutrition

I went ahead and ordered my Fitness Nutrition Specialist study material from ACE (American Council on Exercise). It’s just a starting point for some basics. It’s not enough education or practice for me to provide nutrition related services, but will help me with some basics and likely give me some better resources to provide people. More to come on it I guess. I’ll let you know what I think of it once completed.

Upcoming Events

November 5, 2017: Beat The Dark in St. Croix Falls, WI

November 14, 2017: Implementing Fitness In Your Life at Luminaries Retreat in St. Croix Falls, WI

I am actually the guest speaker for this event. Let me know if you have any question and hope to see you there. Event is only an hour long and starts at 7:00 pm.

December 16, 2017: Solstice Chase Fatbike Race

Personal Training

I’m working out of the following gyms… Contact me for availability.

North Branch, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

Rush City, MN Snap Fitness

Typically available Monday, Tuesday and Fridays

St. Croix Falls, WI Snap Fitness

Typically available Wed and Thursday morning

Virtual / Remote – I also provide Personal Training & Fitness Coaching services for non-local or non-gym goers through phone or web video sessions. If you are local, I can meet in person for sessions or a free consult.

Cyclova XC

I started doing some part-time work for Cyclova XC in St. Croix Falls, WI. Cyclova XC is a Bike, Ski & Run Adventure Shop, that carries Trek Bicycle and Altra running shoes. I’ve enjoyed diving right in and working with newbie and experience customers. I also got to go to Trek World last week for Trek’s annual dealer conference, which was a super cool experience. Here is the shop’s website: www.cyclova.com

Newspaper Interview

My wife tipped off the sports section of our local newspaper (ECM Post Review – www.ecmpostreview.com) about the Marji Gesick 100 race an my report, which led to them interviewing me for an article in the local paper. I thought they wrote up a nice article. Thanks Brad O’Neil from ECM Post Review. I posted a picture of it, but you can read the article here: NB resident completes 100-mile mountain bike challenge

Instagram Account

Link: Endurance Path on Instagram

endurance path

On To Next Month…

Thanks for following along. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.

-Steve

Posted on

What Happened, What’s Up & What’s Next

September was pretty much the wrap up of my mountain bike racing for the year and now I’ll be going into a bit of a recreational mode for awhile before doing some base training again. I’m still getting stronger and faster year over year, so my goal will be to not loose too much of my fitness during this fall period and then dive into some base training and build back up to a race in late spring or early summer again. Here are a few highlights notes from last month…

I kicked out another race report, My first Shenandoah 100 with a podcast.

The Marji Gesick 100 difficulty was ramped up with the heat and a few additional trail sections.

I’m starting to dial in a schedule of when I can be available at the various gyms. I’m also now working out of the North Branch and Rush City Snap Fitness, Minnesota locations.

Podcast Version Of This Report

This one has a podcast to go along with it…

Listen on Google Play Music

Listen to Stitcher

August Training Summary

Cycling

September Mileage – 390 miles

2017 Mileage – 3,175 miles

September Duration – 40 hrs, 14 min

2017  Duration – 239 hrs, 30 min

My structured Training ended in August and then I took a recovery week prior to the Shenandoah 100. The Shenandoah 100 was my last big ride before the Marji Gesick 100 and the start of my taper down for the Marji Gesick 100. I couldn’t taper down exactly how I wanted as the Shenandoah obviously stacked up more fatigue than I would have ideally wanted, but that’s how things roll sometimes. I skipped any race simulation type riding during that week and then got back to it on the following weekend with a 4 hour trail ride.

I would get a couple of endurance rides in over the next couple of weeks to maintain my endurance and then every few days get a trail type race simulation ride in and continue droping the ride time as I got closer to the Marji. Things didn’t go quite as planned when I ended up sick the weekend before the Marji. I would have ridden a little higher intensity than I did, but stayed out of too much intensity as I wanted to keep the head cold out of my chest. Regardless, I still got out on the trail and worked on my trail flow and skills. I then skipped my last race simulation ride in exchange for a light gravel ride, as I was struggling to drop the cold, but didn’t want to go into the race completely flat.

At the end of the day I feel pretty dang good about my race finishes with the number of training hours and miles that I actually put in. 3,000 miles and 240 hours of ride time might seem like a lot to some people, but all reality, that’s definitely at the low end of the hours. I try to be efficient with my time as an example for folks with limited time. Yes, I put in 40 hours of ride time in September, but keep in mind that almost 24 hours of that is race time. So, my actual average training time per week is really low and outside of races… My long rides tend to peak out at around 3 hours with an occasional 4 thrown in.

I reference a variety of books when I’m putting together my training plans. I don’t really think any specific one actually nails it for me as is, but I’ve been able to pull bits and pieces from a variety of sources that help me piece something together than I think works well for my situation. Here is my recommeded book list or list of books that I reference for a variety of things related to training and fitness: Reference Books Page

Running

September Mileage – 1.3 miles

2017 Mileage – 113 miles

September Duration – 14 min

2017 Duration – 17 hrs, 26 min

My only run was a short run with my son around our neighborhood. I’ll probably be doing some more running this fall, but will likely give it another week yet.

Strength

I did very little work in this area, other than some very minor core maintenance stuff. I am pretty happy with the results of my changes to my strength routine this past year. I haven’t had any shoulder, neck or back issues on the bike and believe it’s due to the work I’ve been doing. I put a lot of focus on my back and shoulders this year and I think it has paid off. I’ll be diving back into it again soon.

I also plan to ramp up some leg work in the gym soon as well. I’ll probably give it another week before starting to ramp into anything serious, but I really want to work on some off the bike leg strength before I start hitting my heavier bike workouts again this winter.

Nutrition

Not much to say here at this point, although I will mention that I have had terrible cramping issues this year and need to look into it more. I think I cramped really bad, really early in just about every race I did this year, whether I went out hard or easy. I had backed off of a Magnesium and Calcium supplement earlier in the year, because I just don’t like being tied to supplements, but I can’t help but think that might have somethign to do with it. More to come on it I guess.

Upcoming Events

No races, but here are a couple events you might find me at…

October 8, 2017: Woolly Bike Club Family Day

November 5, 2017: Beat The Dark

Personal Training

I’m working out of the following gyms… Contact me for availability.

North Branch, MN Snap Fitness

Rush City, MN Snap Fitness

St. Croix Falls, WI Snap Fitness

Virtual / Remote – I also provide Personal Training & Fitness Coaching services for non-local or non-gym goers through phone or web video sessions.

New Podcast Episodes This Month

These can all be found on your favorite podcast players as well. If you can’t find it, please let me know. Don’t forget to subscribe and please leave a review in iTunes or wherever you listen to the podcast. Hopefully you can give it 5 stars, if not… please send your feedback my way.

I’ll also be working up a few new ideas over the next couple months as the race season/reports from my end slow down and I transition into a different season…

Ep 11 My First Shenandoah 100 MTB Race

New Race Reports

My First Shenandoah 100 MTB Race

shenandoah 100 podcast

New Tools & Resources

MTB Race Checkpoint Time/Split Planning Calculator

This was new last month, but I still think it is worth mentioning. I have a couple other things in mind that I can put together for race planning if folks find stuff like this useful. Let me know if you find this stuff useful and I keep adding to the tool pile.

Instagram Account

Link: Endurance Path on Instagram

Most Popular Post This Month

My First Marji Gesick 100

This post had a lot of traffic all year as people prepared for the Marji Gesick 100. If you haven’t checked it out, go ahead and give it a look and listen to the podcast. I’ll probably be another week before I have my report out from this year.

marji gesick

On To Next Month…

I’ll just be doing some recreational stuff and starting to plan out my next year or at least start looking at what events will be at the top of my list. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.

-Steve

Posted on

What Happened, What’s Up & What’s Next

August monthly report

Ok, so this is a few days late, but I had a busy weekend and week… Shenandoah 100 is now in the books and it was a good one! Here are a few of the highlights from last month before diving into the details…

I changed up my race plans again for the month of August and actually didn’t race at all… Instead I added the Shenandoah 100 MTB race in Stokesville, VA over Labor Day weekend. Race was awesome!

I am going to start accepting personal training clients out of 2 more Snap Fitness locations, which is nice because they are closer to home with one of them only being 2 miles away.

I released a new web based tool on the website for calculating arrival time at race checkpoints to help plan race nutrition, drop bags, etc…

I kicked out another race report and a handful of new podcast episodes.

I also had to bail on a couple workouts that I just didn’t have the energy for.

Podcast Version Of This Report

I doubt this one is going to end up getting an episode on the podcast with the written report already being so late. I might put that time toward getting my Shenandoah race report out sooner instead. We’ll see what happens over the next few days. In the mean time, check out some of my other episodes and get subscribed to keep up with the newest upcoming episodes and don’t forget to give it a rating.

Listen on Google Play Music

Listen to Stitcher

August Training Summary

monthly recap

Cycling

August Mileage – 411 miles

2017 Mileage – 2,785 miles

August Duration – 28 hrs, 40 min

2017  Duration – 199 hrs, 15 min

My training hours dropped off in August, but keep in mind that 8+ hours and 100 miles of my training time in July includes the Wilderness 101 mountain bike race. Taking that out of the equation, levels it out a little more closely as I didn’t do any races in the month of August. Plus, the month of August included 2 recovery weeks. The first recovery week being week 1 of August and the 2nd recovery week falling in the last week of August.

With that being said, I only hit about 6 hours of ride time for 2 of the training weeks and peaked out at about 10 hours for a 3rd training week. The 10 hour week was actually inbetween the two 6 hour weeks. I intended to hit another 10 hour week, but by the time the weekend came around on the 3rd week, I was pretty trashed and had to pull the plug on some planned training.

I think I over did it a little the previous week with the amount of strength work I was doing in the gym, stacked with just to much intensity on too many rides without the proper amount of sleep and recovery. That is usually the problem right there. Even if you can find the time for the extra ride time… You still have to plan the appropriate recovery and sleep time and I think that is where it can fall apart for most people as well.

10 hours is a pretty heavy week for me and at the end of the day… Not that I can’t handle more, but I just have other things in life that I also enjoy doing outside of biking and everything is a balance… So, I’m pretty happy with my race results overall, given the amount of hours I put in.

About the failed workouts…

The first one doesn’t really show in my calendar above, but I really meant to get at least 3 intervals in of those 12 minute threshold pulls and I was burried by the end of the second one and felt like it was a smarter move to skip even trying the 3rd. I think I was still feeling the effects of the Wilderness 101 as I really didn’t recover well. I hadn’t sleept well leading up to it and when I returned, I just had a lot going on and again just never really fit in enough rest.

The next one was the VO2 max intervals on Saturday. I think it was raining and I originaly wanted to do some trail riding and really hammerfest some of the trail sections. I replaced that with an attempt at some VO2 max intervals on the trainer and I bailed halfway through the 3rd one. I’m not sure if I went out too hard on them or if I just hadn’t gotten myself the proper recovery after the Wilderness 101 still or not. I’m without a power meter right now, so it’s a little more difficult to really nail some of these workouts than it would be if I had power.

The 3rd failed workout was my attempt at doing hill repeats at the end of the 3rd week. I went out for an easy out and back warm up ride that turned into an hour. I forgot my food as well, but I was smoked at the end of the first climb. I attempted a second and quit less than halfway through it. It wasn’t really my legs, I could just feel an overall fatigue in my cardio and just felt weak. I tucked my tail and rode back to my car. I might have went out harder than I should have on the first one, but don’t think that was the main problem. I was just wrecked from a little too much intensity through the previous weekend and just ready for some recovery. Like I mentioned, that previous 10 hour week is a heavy week for me relative to what I can normally fit in. On a positive note… I did set a PR on that hill climb, but was using my full suspension 29er vs my previous PR being set on my road bike! Probably a good sign that I went too hard on that first interval.

A quick note on the intensity thing… The previous weekend, I had done some hard race pace trail riding on Saturday at the Woolly Bike Club Trails in St. Croix Falls, WI. It went well and I set some lap & segment PRs. My intention on Sunday was to do some trail riding, but just keep it to an endurance/tempo pace. I went to a different trail that had milder climbs, but lots of switchbacks that would force me to work on my trail flow and efficiency. This would be Elm Creek in Champlin, MN for those curious. I held back my first couple laps, 20+ miles. I noticed that my lap times were right there with my previous PR lap time that would have been set with much higher intensity. I couldn’t help myself and started dialing things up my last 3rd lap and at the end of the day, just stacked up way too much intensity into the week. I did beat my previous PR by around a minute though and still did it with less intensity, a lower average heart rate. So on a positive note, I’m still getting faster!

Another positive note on the workouts… In the 3rd training week, I was able to nail a threshold interval workout. I completed four, 15 minute intervals at threshold. That was extremely difficult and I almost quit after the 3rd one, but ended up gutting out a 4th one. I was pretty burried after that though…

I reference a variety of books when I’m putting together my training plans. I don’t really think any specific one actually nails it for me as is, but I’ve been able to pull bits and pieces from a variety of sources that help me piece something together than I think works well for my situation. Here is my recommeded book list or list of books that I reference for a variety of things related to training and fitness: Reference Books Page

Running

August Mileage – 5 miles

2017 Mileage – 112 miles

August Duration – 50 min

2017 Duration – 17 hrs, 12 min

 

I honestly didn’t plan to do any running this month and have pretty much officially scratched on my plans of running the Madison Half Marathon in November. That being said, I am actually planning to get back to some running in October, but will try to do most of it on the trails. I figure I’ll give myself a week or so after the Marji and start doing some hiking and turn it into a month or so of trail running before winter sets in. I really do still want to do some trail running. The running I did this month was just some slow paced warm up jogs on the treadmill at the gym, before hitting some weights.

Strength

I intended to keep my strength work to just maintenance type stuff this month, but I was spending a fair amount of time in the gym because I started Personal Training out of 2 more Snap Fitness locations. So, I actually put in 2 weeks of solid strength building routines. It was all in the upper body as I was already hammering my legs with my bike workouts throughout the week. I was doing 2 days a week of chest/shoulders and then another 2 days a week of back and core. The timing may not necessarily been perfect, but it felt really good actually to cycle through some solid upper body strength work. I could use it too! I am looking forward to some more solid strength work in the upper and lower body this fall and winter.

Nutrition

My nutrition has been on the better side of things this month. I’ve been incorporating more whole grains and I’ve had less junk type food than in the past few months. Part of that is due to the fact that we ran out of Ruhbarb in the garden, so the Ruhbarb pie production came to a screeching hault. As I type this and thinking about it, I’ve actually had a fairly clean diet the last month. I’d actually bet that I’m a tad leaner right now than I was a month ago. I don’t actually look at the scale that often. It’s really not about the number on the scale for me anymore. It’s all about how I feel. Aside from that, I’m not going to dive into it much deeper at this point, other than mentioning I will probably spend some time studying nutrition this fall.

Upcoming Events

It’s a short list, but is 200+ miles and hopefully no more than 20 hours of racing.

September 3, 2017:  Shenandoah Mountain 100

September 23, 2017: Marji Gesick 100

New Podcast Episodes This Month

These can all be found on your favorite podcast players as well. If you can’t find it, please let me know. Don’t forget to subscribe and please leave a review in iTunes or wherever you listen to the podcast. Hopefully you can give it 5 stars, if not… please send your feedback my way. I’m working up a few cool ideas for a few months from now as the race season/reports slow down and I transition into a different season…

Ep 5 Monthly Recap: What Happened, What’s Up & What’s Next

Ep 6 – Maah Daay Hey 100 Race Report

Ep 7 – Ore To Shore Race Report

Ep 8 Wilderness 101 Race Report

Ep 9 Marji Gesick 100 Race Report

Ep 10 Chequamegon 40 Fat Tire Festival Review

New Race Reports

Wilderness 101 Mountain Bike Race Report

monthly report

New Tools & Resources

MTB Race Checkpoint Time/Split Planning Calculator

I think you’ll find this useful in planning which aid stations to leave your drop bags at or how to schedule your fuel ups, bottles, hydration pack, etc… Check it out, let me know if you like it because I have a few more things like this in my mind, along with improving the format of the existing one and adding some more features if there is enough interest. Like I said, let me know.

Instagram Account

Link: Endurance Path on Instagram

Most Popular Post This Month

Podcast Episode 9 – Marji Gesick 100

If you are interested in racing the Marji Gesick 100, you should check this out. I know I’m biased because it’s my podcast, but it’s almost 2 hours long with a lot of detail about the race and I have gotten some good feedback on this episode..

marji gesick

On To Next Month…

2 big races in September and then I’ll be switching gears for a little bit. I’m really looking forward to seeing how my body handles these 2 tough races so close together and how my recovery is this year after the Marji Gesick compared to last year. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.

-Steve

Posted on

July Recap: What Happened, What’s Up & What’s Next

I did end up changing my race plans for July and made it out to the Wilderness 101 in Pennsylvania at the end of the month. I also, significantly cranked up my training hours in July. Not anything to do with the Wildnerness as it would have been too late to do any specific training for that anways, but July was the first of 2 structured training builds that I have put together in preparation for the Marji Gesick 100 in September.

I also started a podcast in July, where you will also find an audio version of this race report with some off the cuff commentary about the month and a little more details about the training I was doing.

Podcast Version Of This Report

As I mentioned, the audio version of this in podcast form is a bit off the cuff with more details and additional conversation. Check it out at the following links.

Listen on Google Play Music

Listen to Stitcher

June Training Summary

I went ahead and grabbed a screen shot of my Training Peaks Calendar from the month for your viewing pleasure. Keep reading for some more details and explanation.

Cycling

July Mileage – 556 miles

2017 Mileage – 2,375 miles

July Duration – 42 hrs, 26 min

2017  Duration – 170 hrs, 35 min

I significantly kicked up my training hours in July. I’ve typically been a 3 day a week guy with a 4th day being only a really light recovery type ride, but I went to 5 days in July. I had 3 days of high intensity and 2 days of long endurance riding and even hit over 13 hours of riding one of the weeks. I didn’t do much riding the week after Lutsen, other than a lap around the campground that we stayed at on occasion later that week. I did get out for a couple hours of gravel the following weekend, but that was it.

I treated the first full week of July like a recovery week, but was active as you can see and finished it with a threshold test. I don’t have my Kickr anymore, so it was just heart rate and speed. My heart rate threshold estimate came out to 171 bpm. My average speed on the Jet Fluid Pro was up 1 mph from the last time I did a threshold test on the Jet Fluid over a year ago, before getting the Kickr. I don’t expect my heart rate threshold number to really go up anymore, aside from maybe a beat or 2, but I was real happy with seeing my average speed up by 1 mph hour. That’s my gauge in place of having a power meter and until I get another smart trainer to measure power, I will be using that average speed to judge my power increases.

I won’t dive into typing out the details of the other workouts here, but I may talk about them more specifically in the podcast version, so be sure to check out the podcast. That being said, my focus for this training period was force output, muscular endurance and general endurance. My workout plans were more of a hybrid late base & build period vs a pure build period. I cranked out big gears on my force intervals on Tuesday and the hills during my Saturday ride. Thursday’s ride was about muscular strength endurance and the Wednesday/Sunday rides were all about aerobic endurance.

The 3rd week of the build, which was the last week of July was meant to be more like a traditional Joe Friel style build week that ended with a “B” race. My Thursday ride did not end up following plan as I rode the first climb of the Wilderness race and came out of that workout with double the training stress that I should have put on for having the race on Saturday, but I was interested in checking out that first climb.

Without the race on Saturday, I would have stuck to the previous 2 weeks training schedules. Being that it was a 100 mile race on Saturday, I did adjust a little as I had burried myself pretty deep in the first 2 weeks and overreached a bit. At the end of the day, I ended up carrying quite a bit of fatigue into the race on Saturday.

I reference a variety of books when I’m putting together my training plans. I don’t really think any specific one actually nails it for me as is, but I’ve been able to pull bits and pieces from a variety of sources that help me piece something together than I think works well for my situation. Here is my recommeded book list or list of books that I reference for a variety of things related to training and fitness: Reference Books Page

Running

June Mileage – 2.74 miles

2017 Mileage – 107 miles

July Duration – 26 min

2017 Duration – 16 hrs, 22 min

I only ran once this entire month and it was the weekend after the Lutsen 99er. I actually might pull back on my running plans of doing a half marathon in the fall. As of right now, I am getting reinvigerated with my joy of endurance mountain biking and might keep the running to some minimal cross training on occasion to mix things up for my legs. I’ll be taking a recovery week the first week of August and I might do a couple of light runs or hikes during this week before I get back to hammering my legs on the bike.

Strength

I kept my strength training to mostly maintenance this month with my typical pushups and pullups, but I also included romanian deadlifts, bench presses and bicep curls. I completed the bench press as a superset with the push ups. Meaning I did a set of 10 bench presses and immediately followed them up with 10 push ups with my feet on a stability ball. The bench gave me a little bit of strength work, while the stability ball push ups provided for some upper body stability work and when combined in a superset, the total reps helped with muscular endurance.

I also did force myself into some flexibility work. It’s one of those things that I know I need to do, but I’m just one of those antsy people that have a hard time settling down and relaxing to go through a solid stretch routine. That being said, I did keep up on some minor stretching and have almost no tight muscles after racing the Wilderness 101 and making the 16 hour drive each way.

Nutrition

I actually used MyFitness Pal to log my food for a couple weeks at the start of the month. I think it was great, but I can only focus on so many things at once and decided to stop doing it. That being said, just logging it for a couple weeks, was really helpful in building an understanding of what my nutrient balance actually was. I even broke out my kitchen scale for the excercise. I might get back to it again this fall/winter, but I have enough to concentrate on right now. It’s not that I am not focused on keeping my diet rained it, but I’m not going to go to the extremes of logging the data right now.

Upcoming Events

There is a chance that I will be changing my August race plans, similiar to what I did in July. I might skip out on the local series races in exchange for making another road trip at the end of the month. I don’t know that I’ll commit to the road trip till last minute, but I might go ahead and pull the plug on the local series events, just in case. A big part of me would rather put in my structured workouts for the Marji Gesick anyways. I like the satisfaction of nailing planned workouts and learning from them, just as much as I like racing. Not only do I enjoy the journey of the race itself, but I also love the planning and preparation for the big races.

Original Event Plan…

August 13, 2017:  The Great Hawk Chase

August 20, 2017:  Cuyuna Crusher

September 2, 2017:  Laddies Loppet or Race The Grind

Potential New Event Plan…

September 3, 2017:  Shenandoah Mountain 100

Just like I mentioned last month, I did enjoy all the local racing, but I really like the adventure of getting out to new events and riding new places. I’ve heard this is one of the best event weekends of all the NUE races and I think I can handle doing this 3 weeks before the Marji Gesick 100. I won’t decide on this for a couple weeks though. I want to see how quickly I recover from the Wilderness 101 and use that as a gauge to see if I can recover from Shenandoah quick enough to still get in some solid peak phase workouts and not blow my Marji Gesick race. Keep an eye on my Instagram account. If this happens, I’ll post a screen shot of my registration like I did for the Wilderness. Link to my Instagram Account Here.

New Podcast Episodes This Month

These can all be found on your favorite podcast players as well. If you can’t find it, please let me know.

Launch of The Endurance Path Podcast

MTB Race Report: Revisiting 2014 – My First Lutsen 99er

MTB Race Report: Revisiting 2014 – My Second Cheq 40

MTB Race Report: Revisiting 2014 – Red Wing 4 Hr Lap Race

New Articles This Month

Lutsen 99er – MTB Race Report

lutsen 99er

The Endurance Path Podcast Launch

endurance path podcast

Podcast Series: Revisiting 2014 Race Reports – 3 New Episodes

Resources Page

I’ve been adding new things to my resources page lately, so be sure to keep checking it out. Most notably this past month, I’ve expanded the Event Finder lists to include popular race series and bucklist events that are out there. It’s not meant to be a list of every event, but rather to help you find the big bucklist events or guide you to places to look for events. There is already some great event calendars out there and I’ve included links to those calendars as well. The mountain bike one is by far the one that I’ve put the most work into at this point.

Link: Resources

Link: Mountain Bike Races

Instagram Account

I posted this last month, but here it is again as it is still new. I’ll keep this Instagram account feed related to the stuff on this website vs some of the random stuff you’ll see on my personal account. You can still follow my personal account, but the new account will be dedicated to Endurance Path.

Link: Endurance Path on Instagram

Most Popular Article This Month

Lutsen 99er – MTB Race Report

lutsen 99er

On To Next Month…

I’ll be taking it easy this first week of August, but I’m looking forward to some hard structured training the rest of the month. I’ve got 2 weeks until the first potential race, so I’ve got some time to make my decision on which race plan I’m going with. If you have any questions about anything I shared, feel free to hit me up using my Contact Me page.

-Steve

Posted on

Monthly Recap: What Happened, What’s Up & What’s Next…

endurance path instagram

I started off the month of June with a good race at the Borah Epic, ran a solid 10k trail race and finished off the month with the Lutsen 99er. I’m looking to change up my race plans for July, so read on for the latest and what’s coming up.

June Training Summary

Cycling

June Mileage – 315 miles

2017 Mileage – 1,818 miles

June Duration – 24 hrs, 14 min

2017  Duration – 128 hrs, 9 min

My June riding was mostly focused on peaking for the Lutsen 99er with some structured workouts to keep my intensity levels high, but dialed back my riding time some. I wouldn’t neccessarily say the workouts I did were maybe the best for the Lutsen, but I like to try out different things.

My total ride time was down about 2 hours from the previous month of May with an average weekly ride time around 6 hrs/week in June. 2 hours of riding doesn’t sound like much of a taper, but keep in mind that my ride time from the Lutsen race itself is rolled up in the total hours. For reference, the previous month of May was tied with January for my max average ride time of 6.5 hrs/week of riding.

That’s really not a lot of ride time for my goals, but I try to be efficient and purposeful in the hours that I put in. In the grand scheme of things of averaging only 6 total hours of ride time per week, I am fairly happy with my race results so far this year. Especially, since all my actual race hours are rolled up into that average ride time as well.

I did have some nasty poison ivy on my rear end as well, which is a whole different story that you can find at the bottom of my Borah Epic race report (link below)… Anyways, it was bad enough that it kept me off the bike a little bit. It got in the way of me getting in a couple of my longer endurance rides, early in my taper for the Lutsen. It was fun getting out to a new event like the City of Trails 10k, but it also got in the way of some riding that I wanted to do as well.

I took it easy the week after Lutsen as I spent a few days camping, canoeing, kayaking and fishing with my wife and kids. July will include some structured build workouts mid week and the weekends consisting of some longer rides to start preparing for the Marji Gesick 100 in September, which is the next race that I would consider as my primary target. Any other racing between now and then will just be fun, new adventures or training races. Again, not that I won’t be racing hard… But, I won’t make much adjustment to my training around those races and I’ll just treat them like any other training ride in my schedule for the most part.

Check out my upcoming events section for more discussion on what my riding will be like in July. I’m looking to change up my race plans.

Running

June Mileage – 13 miles

2017 Mileage – 104 miles

June Duration – 1 hr, 51 min

2017 Duration – 15 hrs, 55 min

My running this month consisted of only 2 recon runs for the City of Trail 10k and then running the actual City of Trails 10k on race day for a total of only 3 runs all together. I intend to do a little more running this month, but the mileage will probably be on the low side still and I’ll likely keep the intensity on the low side as well with my focus being on some structured bike workouts.

Strength

I did not do a whole lot of strength work this month, other than doing some stretching and the random pull-ups and push-ups. This was mainly because I was going through a peak/tapering phase on the bike and had planned very minor strength maintenance work during this time.

Regarding flexibility, I had gotten extremely lazy on my flexibility a few months back and am paying for it a bit now. So, I’m back to putting some more focus on it and already starting to see the difference. I’ll also be getting back to some upper body and core strength maintenance work in the month of July and August while I go thru a couple more build phases on the bike.

I did add a page to my reference section with links out to some of the gear that I have in my own little home gym/workout area. Some simple gear can go a long ways. Here is the page: Home Exercise Gear & Equipment

Nutrition

Disclaimer: I have no official training in nutrition, so take whatever I write about my nutrition as interesting stories or lessons learned. In no way shape or form is any of this meant to be advice for anybody. I like to experiment with many things and nutrition happens to be one of them.

I’ve mentioned this quite a bit, but my diet has been loose to say the least the last few months. I will be putting a little more focus on getting the diet and nutrition dialed in over the month of July again as I get a little more serious about ramping up my training. I might even bust out the kitchen scale and do some tracking on My Fitness Pal. We’ll see… I have a lot of things to focus on right now and have a bad history of trying to do too much at once. However, I feel it’s time that I put a little better focus on my diet.

Upcoming Events

It’s highly likely I’ll be changing my race plans for July, but I am still working through the logistics of it.

Original Event Plan…

Not sure if I was going to pull off all of these, but I had good intentions of hitting most of them and thought it would be interesting to do some double header weekends. There was another road race in there on July 22nd, but I can’t find the details on it anymore. They may have dropped the road race and stuck with just crits for the weekend, so I dropped it off the schedule.

July 9, 2017: Border Crossing 4 Hr Lap Race

July 15, 2017: Birchwood Blakeley Road Race

July 16, 2017: Big Wood Classic

July 29, 2017: MN Road Championships

July 30: 2017: MN Toughman Triathlon

Highly Likely New Event Plan…

July 29, 2017: Wilderness 101

I’ve had a ton of fun doing a lot of racing in May and June, but I’m itching for some more epic endurance stuff again and it looks like I might be able to fit the Wilderness 101 into my schedule. I could still do some of the other races in July, but I’ll need to swap out those race fees to afford the trip expenses and the race fee for Wilderness 101. I’d also like to swap out the race days for some more deliberate endurance mtb training rides anyways.

I don’t feel like my muscular endurance is where it needs to be and the race days tend to take me to a slightly higher intensity than needed to really hone in on the muscular endurance. Plus, the effort is so up and down random during a race that I can never really stay in the right zone consistently to build that muscular endurance. I’m all about fun and enjoyed lots of racing, but I also enjoy the journey of chasing a goal as well and I’m really after building my endurance fitness so that I can race more 100 mile type events, more often.

Anyways, I should have it sorted out over the next week. I thought I’d share both options. Hit me up if you have any thoughts on it that you’d like to share.

New Articles This Month

My First Borah Epic – MTB Race Report

borah epic

City of Trails 10k Trail Run – Race Report

city of trails 10k

New Resources Page

I put together a resources page with a variety of things that I find useful or I thought folks out there might find useful. I’ve included links to some handy training zone calculators, recommended gear, fitness tracking apps and templates that I use. Look for more stuff to get added over time. Here is a link to the page…

Link: Resources

New Instagram Account

I posted this last month, but here it is again as it is still new. I’ll keep this Instagram account feed related to the stuff on this website vs some of the random stuff you’ll see on my personal account. You can still follow my personal account, but the new account will be dedicated to Endurance Path.

Link: Endurance Path on Instagram

endurance path instagram

Virtual Personal Training & Coaching

I am set up to do virtual sessions. I do these using Skype or Facetime and it works out well. I can go through a full workout, demonstrate exercises, etc… on live video during the sessions. Before getting into fitness, I spent a lot of years working with or managing engineering teams in other parts of the world. I think personal training or coaching over the web is going to be much more common in the future as people continue to be crunched for time. Contact me anytime if you have questions. If what you’re after is not in my wheelhouse, I’ll let you know and point you toward somebody else if I have a suggestion.

Link: Personal Training & Coaching Services

Most Popular Article This Month

This was the report I wrote from my very first Lutsen 99er back in 2014. It was actually my first 100 miler also. I’ve made a lot of improvements since then! I’ll have this years report posted soon.

My First Lutsen 99er

On To Next Month…

I kind of covered most of this in the upcoming events section, but I’m planning a structured build period for the month of July with the goals of increasing my threshold power and building up my muscular endurance. I’m about 90% sure at this point that I will be opting out of the multiple races and heading out for the Wilderness 101. I should have it figured out within the next week.

-Steve

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Monthly Recap: What Happened, What’s Up, What’s Next…

detroit mountain

May was overall a great month of training, racing and just getting out and being active. I’ve stayed healthy! My training has been fairly mild in the grand scheme of things, but I’ve also been fairly consistant and purposeful with a couple workouts per week outside of the weekend racing. I know some people don’t care for structured training/workouts, but I find great joy in them when I understand the purpose and are working toward a goal.

Monthly Training Summary

Cycling

May Mileage – 359 miles

2017 Mileage – 1,503

May Duration – 26 hrs, 14 min

2017  Duration – 103 hrs, 55 min

It was a really good month of cycling. I had a couple 4 hour races and then finished off my last build week with a near 6 hour road, gravel, ski trail, singletrack tour on my mountain bike that ended up being 92 miles overall. That was my last big ride before the Lutsen 99er. I’ll do the Borah Epic this weekend, that should be around 3 hours I guess and then I might get in another 4 hour ride the following weekend, which would be 2 weeks out from the Lutsen 99er.

My training has been fairly structured, even though I was racing. I stuck to my planned workouts during the week and treated the races as my long weekend race paced workouts as I was going through a structured build period. I’d say the only difference probably being that I rode harder in the races than I probably would have if they were just a training ride, or at least the Woolly race I did. Which isn’t neccessarily a good thing, as it did take away from my following planned workouts that fall early in the week. Regardless, it worked out and I’m confident in making some gains throughout the build.

I’d say my only issue or downfall now is that I did not recover well after that final 6 hour ride. This is not because I over did it, but I finished the ride and then did some fairly heavy work outside the next 2 days and really never let my legs recover. I also didn’t plan my fuel well for the ride and came in pretty much depleted. I am in a recovery week now, but I already know that I won’t recover completely from that last build during this recovery week before the Borah Epic and might be in a slight hole going into my following peak weeks. I’ll adjust and figure it out, but I thought it was interesting stuff to mention for those that follow along closely.

Running

May Mileage – 27.1 miles

2017 Mileage – 91 miles

May Duration – 3 hrs, 46 min

2017 Duration – 14 hrs, 5 min

I did less structured running this month and more steady state running or general trail running. I know my mileage is still low for a guy wanting to get into distance running, but it was a heavy month of bike racing and I am focused on a solid Lutsen 99er race for now. I am planning to do a 10k trail run in a little over a week, but more for just the experience and I’m not real worried about how well it goes. I’ve said this before, but I’m just running enough to keep my legs in the motion and be ready to ramp up for a half marathon really late in the year if all goes to plan.

Strength

I am pretty much in maintenance mode when it comes to strength. In fact, my strength work is all pretty much spread throughout the day now vs in specific sessions. I will wip out a couple sets of very short circuits maybe once a week at the gym, but the rest of it is intermittant throughout the day. When I say intermittant, I mean I will take a short break from the computer or whatever I am working on and hit a circuit of push-ups, pull-ups, curls, rows, romanian deadlifts, etc… and then get back to work. I usually need a little break from the desk anyways and don’t always have the time for a dedicated session. I mix up the circuit as well with a variety of exercises, but those are the basics of it.

Nutrition

Disclaimer: I have no official training in nutrition, so take whatever I write about my nutrition as interesting stories or lessons learned. In no way shape or form is any of this meant to be advice for anybody. I like to experiement with many things and nutrition happens to be one of them.

My diet has been pretty loose this past month and a little heavy on the carbs. That being said, I feel like I have way more energy for the long hard efforts than I did when I tried to keep the wrap tight on my carb intake.

One other thing I’ll mention about this in regards to race nutrition… I did 2 different 4 hour races this past month and was able to do both races on all liquid fuel. All I had was CarboRocket, except for 1 can of Red Bull about 3 hours into one of the races. It was cold, wet and just plain nasty weather and I thought the caffeine spike would do me some good.

Upcoming Events

June 4, 2017: Borah Epic Mountain Bike Race

June 11, 2017: City of Trails 10k Trail Run

June 24, 2017: Lutsen 99er

July 9, 2017: Border Crossing 4 Hr Lap Race

The Lutsen 99er is my first “A” race or “Target” race of the year. I’m planning for 2 mountain bike training plan build and peaks this year, with the first one being the Lutsen 99er and the second one being the Marji Gesick 100 in September. Everything else is just good ole fun racing experiences and training for the bigger events. I figured the Minnesota MTB 4 hr marathon lap race series, along with races like the Borah Epic would be great training rides/races for the Marji Gesick and help me improve my singletrack game while enjoying some race day experiences. Don’t get me wrong, I’ll be racing hard those days, but I’m not adjusting my training around those races and won’t be in the best race form for most of them.

New Articles This Month

Woolly MTB Race Report

My first mountain bike race of the season… I was expecting to finish a few places better than 10th, but I had a good race overall.

woolly mtb race

Grantsburg Adventure Triathlon Race Report

This was a Bike, Paddle, Run event that I ended up finishing 4th at. I was first through transition off the bike, 2nd through transition off the kayak and then dropped 2 more spots on the run to finish 4th. I was happy with my performance overall and even though I dropped a couple spots on the run, I still put down a nice run for the amount of running I’ve been doing.

Detroit Mountain Race Report

This was a cold, wet and muddy ride. I don’t really mind the rain and mud. Sometimes it’s kind of fun, but temps were in the 30s and I was not preppared for the weather at all. I finished 7th overall.

detroit mountain

New Instagram Account

I created a new Instagram account specifically for Endurance Path. I still have my old personal account and you are more than welcome to continue following along there, but I wanted seperate them out. When I created the account, I went back and loaded the feed with pictures going back to my first race after getting back in shape and into biking again… the Chequamegon 40. It’s a cool album now covering the last few years. Here is the link: www.instagram.com/endurance_path

instagram

Personal Training & Coaching Services

These services range from fat loss, functional fitness, performance or recreational fitness, along with beginner to intermediate level mountain biking. Contact me anytime if you have questions.

Coaching Sessions – Single Session or Packages: $49 – $359

Personal Training & Coaching Plans: $119 – $1,599

Custom Fitness Plans: $39 – $199

Custom Training Plans: $99 – $299

Snap Fitness of St. Croix Falls Personal Training

Snap Fitness of St. Croix Falls Group Fitness Ride

Most Popular Article This Month

My First Marji Gesick 100 MTB Race

There has been a lot of conitnued chatter about the Marji Gesick 100 and this report has been popular every month since the race. Once again, it was the most popular article of the month. It’s almost a book, so I suspect it gets inflated page views because it likely takes folks multiple sessions to read through the entire report.

marji gesick

On To Next Month…

I’m looking forward to dialing in my race taper for the Lutsen 99er and peaking out for it. My bottom line race goal is 6:30, but I will be racing for a stretch goal of 6 hrs. I don’t believe I put in the amount of hours or miles that many of those guys put in that achieve those times, but I feel like what I do put in, is fairly purposeful and we’ll see if it gets me there. I’m always looking to maximize my time and get the most amount of results out of the least amount of effort.

-Steve

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Monthly Recap: Training, Tips, Lessons & Stuff

April was a good month and I feel like I’m getting back in the groove of things after kind of a messed up winter. I’ve been feeling pretty healthy and excited about doing some racing again. Enjoy the recap.

As I mentioned last month, these monthly recaps have been moved back to the blog feed for now and I have changed the content and layout a bit from the previous e-mail only version. They will still get e-mailed out to subscribers as well. Enjoy and let me know if there is anything else you would like to see in them.

Monthly Training Summary

Cycling

Mileage – 311 miles

Time – 21 hrs, 2 min

This is actually slightly less miles than the previous month. I’d like to say it was because my intensity increased, which it did… but my overall training stress was actually slightly lower this month as well. That being said, I have started moving into some shorter and higher intensity workouts now that racing season it getting here. I hate that feeling at the start of a race, when you’re about to blow up because you haven’t been regularly raising your heart rate.

I am planning to do more singletrack racing this year. It’s not quite full on XC racing, but not full on endurance either as they are 4 hour singletrack lap races. I guess that is endurance, but definitely at the short end of it. Anyway, with that in mind, I’ve been working on my short power jumps that I believe will help me jump out of the switchbacks and up short climbs in the singletrack.

Running

Mileage – 26.1 miles

Time – 3 hrs, 58 min

My mileage is still pretty low for a guy wanting to get into distance running, but I am slowly ramping up. I am going to do a couple running events this spring/early summer, but I’m not real focused. This year is more about building my distance up comfortably and increasing my pace.

Something else I should note about my running… I usually do a 20 minute warm up on my bike prior to running, vs doing a traditional running warm up. It’s just a little way for me to get my legs used to going from bike to run as my end game is to do an Iron Man one of these days.

Strength

I’ve been wanting to add some upper body strength and figured if I was going to do it, that I better work on it soon before I got into the heavier racing season. I did do a couple weeks of lower rep/higher weight work, but probably will shy away from it now until some extended downtime from any racing at the end of the year or over the winter again.

My main focus on strength now back to maintenance, but always improving my stability and balance. I’ve been doing a lot of exercises in an unstable state such as standing on one leg while doing dumbbell curls or doing my pushups with my feet on a stability ball and/or hands on a bosu ball.

I’ve also been using TRX straps for some exercises and will likely be purchasing a set of my own to put in my mobile personal training tool box. I’ve been using the TRX straps at the gym, but can see that these can be great for some mobile training and can be hung from a tree, garage rafters, pull-up bars at the park, etc…

Nutrition

Disclaimer: I have no official training in nutrition, so take whatever I write about my nutrition as interesting stories or lessons learned. In no way shape or form is any of this meant to be advice for anybody. I like to experiement with many things and nutrition happens to be one of them.

I mentioned last month about cleaning up my diet and going on a short no/low-carb binge… I picked up intensity of some of my workouts this past month and at the end of the day, the low carb thing just doesn’t work for me. It might be because I haven’t stuck with it long enough, but I’ve decided to error on the side of overfueling a bit, even on the carb side to make sure I get the most out of my workouts and replenish my carb stores afterwards as well.

This puts me a little on the heavy side and I am definitely carrying a little fat in mid section right now. However, I’d rather error on this side for now as I’m trying to get stronger and not really worried about leaning out at the moment. The race, that I am most concerned about this year is the Marji Gesick 100 and then running a strong half Marathon in November and I’ve got a lot of time until then. In the mean time, I’m going to make sure that I am well fueled for workouts and make sure I replenish well afterwards for muscle repair and carb stores.

Upcoming Events

May 6, 2017:  Minnesota Mountain Bike Series St. Crois Woolly 4 Hour Lap Race

May 13, 2017: Grantsburg Adventure Triathlon (Bike, Paddle, Run)

May 21, 2017: Detroit Mountain 4 Hour Lap Race

June 4, 2017: Borah Epic Mountain Bike Race

June 11, 2017: City of Trails 10k Trail Run

You might notice that I am planning a much busier race schedule this year than I did last year… Last year, I did quite a few 100 mile races or rides throughout most of the year. I felt like I spent more time recovering than I did getting in valuable training time or just enjoying the ride as much as I had in the past. I really like race day experiences, so this year I decided to do way less long distance stuff and a lot more of the shorter or mid distance stuff.

This should allow me to race more often and still be able to fit in valuable workouts to get stronger. I really want to lay down a solid Marji Gesick 100 race in September. All this other racing is just a way for me to train up to that point, while enjoying a solid season of racing more often. Maybe I’ll write up a seperate “Deep Thoughts” article about it all at some point.

New Articles This Month

NETA Group Cycling Instructor Certification

I’m planning to put on an Indoor Group Cycling class in the fall. Hit me up if you’re local to me and interested. I’m also tooling with the idea of doing some online live sessions come fall if there is some interest with that as well. Hit me up if interested in either, so I can gauge interest levels.

neta group cycling


THK Road Race Report

1st road race of the season. I really haven’t been enjoying road riding much lately with the fear of always looking over my shoulder for drivers and road racing was a chance to get out on the road and worry less about car traffic.

thk road race


Ken Woods Memorial Road Race

2nd road race of the season and starting to feel like I’m figuring it out a little bit. It’s a totally different ball game than mountain bike racing.

Ken Woods

Personal Training & Coaching Service Updates

For clarification… These services range from fat loss, functional fitness, performance or recreational fitness, along with beginner to intermediate level mountain biking. Contact me anytime if you have questions or need clarification on any of these options.

Coaching Sessions – Single Session or Packages: $49 – $359

Personal Training & Coaching Plans: $119 – $1,599

Custom Fitness Plans: $39 – $199

Custom Training Plans: $99 – $299

Snap Fitness of St. Croix Falls – Announced last month, but new stuff in the works here also.

Most Popular Article This Month

My First Marji Gesick 100 MTB Race

This one has been popular every month since the race. It’s almost a book, so I suspect it gets inflated page views because it likely takes folks multiple sessions to read through the entire report.

marji gesick

On To Next Month…

Lots of racing getting underway and back to the dirt after trying some road racing again last month. Excited for the Adventure Triathlon and hoping I can hold things together during the run.

-Steve