Author Archives: Dru Satori

First Long Ride of the Season

With the chaos that is the life of a parent, sometimes finding the time to get a couple of good long rides in to start the season is incredibly challenging. Last weekend I managed to a 40 mile ride at a slow pace, followed up with a short brick. It was a challenge. It ended up taking a vacation and being a travelling circus to get a solid 90 miles in. IT was a good 90 though. Strangely, this was the longest ride I had done on an aero bike. I have ridden centuries in the past, but always on my road bike. Needless to say there where some lessons learned.

Lessons Learned

  • Aero is a huge advantage in stiff headwinds
  • Aero bikes, even with standard wheels get pushed around a lot in crosswinds
  • Racing Mopeds, while fun, is not a good idea at mile 40, 44, 51, or 63 of a 90
  • Sand. Is. Evil.

That said, it was a wonderful ride. 5 hours in the sunshine, parallel to the beach, really is a great way to break back into the long days. Admittedly, the 3 miles run off that bike wasn’t all that fun. But that is why we do this right? to get better, and make these easier?

Followup About the Wednesday Night Rides

to follow up on this one. Jonathan @ Alpha Bikes is the guy handling the Wednesday ‘beginner’s ride’. We need to get the word out about this one. I absolutely love what he has put together for a true beginner route and ride.

The route: http://www.mapmyride.com/routes/view/659928418

The route goes down Academy/Webb Bridge to the Greenway and then goes all the way to the Roswell / Old Alabama trailhead and back. The pacing will be around 10-12 mph and should be an absolutely ideal route for a getting started ride.

In addition, he is doing a second ride, once a month, that is a women’s ride. It starts up THIS SATURDAY. It is a great looking 27 mile loop around Alpharetta. Pacing will be dictated by the group makeup, and though the guys are welcomed, this ride is all about the ladies, and they rule the ride.

Wednesday Night Rides in Alpharetta

Something interesting happened this winter. The landscape of this summer’s Wednesday Night Rides has turned into something where we went from having a couple of options to having a really good plan. Trying to find a ride for your experience and pacing used to be nearly impossible, and yet now we find ourselves with a great set of options.

This summer we find ourselves with a true beginners ride option, a true C group, no drop option, a good B group no drop option, and an A group who can hang with those guys option. All of them within a mile of each other, and Gasp the organizers are speaking to each other about them. No seriously, this is just awesome.

Beginners Ride

Organized by Alpha Bikes, this is truly a beginners ride. Meeting at Alpha Bikes at 5:45PM, and rolling out no later than 6:15PM this is a route that is truly designed fro beginner riders and should not see a pace that exceeds 12-15 mph.

Harry’s Not In A Hurry – C Group

This is a long standing ride in the Alpharetta area that ran for years out of the old Harry’sIn a Hurry parking lot. For the 2015 season, it has a new route and a new start location. Starting from Endurance House (on April 1st), the new group and route meets at Endurance House Alpharetta at 6:00PM and is wheels down at 6:15 PM for a 21 mile loop. This ride is organied and managed by the Bike Alpharetta organization. Generally the pacing will be around 15 mph.

Endurance House – B & A Group

Starting last year, Endurnace starting group that is a an A & B group ride. the B group is a no drop group, while the the A group is a drop ride. There are a couple of routes, and they vary as time allows, but these are faster pace rides, with the B ride pace around 17-18 mph while the A group can push over 20 mph as the season progresses.

Bicycle Routes in Alpharetta

As a part of what we do as OGREs, is advocacy. Living in an area where the climate is generally conducive to being outdoors for most of the year, it makes a lot of sense for the cities to make efforts to get the community out of their homes. The City of Alpharetta is not the city I live in, but up until they formed a new city that happens to include my address, I had an Alpharetta mailing address. Needless to say, I spend a lot of time in and around Alpharetta. Over the last couple of years a local advocacy group has been working closely with the city to make bicycles more welcomed around town.

During the last several months, some of that work has become increasingly visible, in the form of bike lanes and share the road signs. I had also been hearing rumors about the city designating bike routes. Last night was a Bike Alpharetta meeting and I wanted to see what was really going on. Turns out that the rumors are true. The city has in fact created a map of designated bike routes, and it working on signage in conjunction with Bike Alpharetta. This is big news for the local cycling community. It is also fairly interesting to note that these routes incorporate every single public school I can identify within the city limits.

There are, and I suspect always will be, drivers that simply cannot get bothered to respect a bicycle on the road, so designated and well marked bike routes provide many benefits, but safety is certainly a big one. By saying “there will be bicycles on these roads” it sends a message to drivers to be careful. It also sends a message to cyclists that these roads are planned to be better for usage.

Keeping that in mind, I am planning to put my own wheels on these routes in the very near future in support of these routes. In short, reinforcing the routes by being on them. I spent a bit of time creating routes from the City of Alpharetta Bike Map. Once I get out and ride them, those maps will also appear MapMyFitness, Strava and Endomondo, but for the moment, they are on RideWithGPS (links below).

There is a lot to be said for what Alpharetta has put together here, and it clearly shows the input from cyclists. Ultimately, these are city routes, so red lights will be an issue, and no matter what, there will be traffic. Not crazy traffic most of the time, but if you aren’t comfortable with traffic, then you will want to be aware of the times that you are riding. Riding with traffic is something that comes from experience. Many of these routes follow corridors that either have, or will soon have striped bike lanes. These are not always roads that many of us would think to include in our routes as they may be roads that we think of as ‘busy’ but are quite pleasant to ride within the bike facilities.

You can see the PDF of the map that City of Alpharetta has created here. I am going to look at each in a bit more depth. Final signage isn’t done yet, but the proposal is to be small color coded markers on the Share the Road signs along the routes.

Loop 1 ( 16 miles ) – Purple 16

Ostensibly, the “long” loop around the city, this is a route that is not really a good choice for the beginning cyclist. It includes a couple of routing choices that make it a little less than ideal. For example, as it is laid out, it pretty much has to be ridden in a counter clockwise routing. Reversing it requires a couple of subtle alteration in order to make it both viable and comfortable. One long stretch of this route is along North Point Parkway, which does not, at least yet, have bicycle facilities, and can be quite heavily trafficked. Of all of the routes being published, this is the one that concerns me the most, almost completely due to the use of North Point and it’s limited facilities.

Loop 2 ( 12 miles ) – Red 12

Curiously, as a route, this particular route holds a lot of appeal. Shooting out Webb Bridge Rd and around Windward via Southlake, Douglas and Lake Windward Dr. Windward is a gorgeous community, and the lake itself is a pretty vista as you ride across the dam. The length of the route is a good balance too, since it hits a sweet spot for alot of new riders that will be about a perfect “hour long” ride. It can easily be combined with the Loop 4 – Blue route to stretch out to 18 miles for the quicker cyclists and kept right at that magical hour mark. In many ways, I think this should be the go to route for many area cyclists, though I do worry that many will be intimidated by the stretch on Webb Bridge from Westside Parkway to the back entrance of Windward, as the bridge lacks a bike lane, and traffic from Northpoint to Lake Windward can get pretty hairy at certain times of the day.

Loop 3 ( 9 miles ) – Yellow 9

Of all of the loops, this is probably one of the best and yet my least favorite, but that is largely because I dislike out and back rides. However, this loop is an ideal practice run for many of the regional 10 mile time trials. It has some good climbs, and just 2 turns of note. Lights can be an issue, but are probably not a huge issue. It is worth noting that this route also passes across the Alpharetta Greenway, and could be used to access the Greenway, but as per normal, it is our contention that if you are riding at anything faster than 12 mph average, then you need to be riding somewhere that is not the Greenway. For all intents and purposes though, this loop is an ideal loop that may have an origin in the City Center, it can easily be used from either the origin, or Webb Bridge Park at the other end.

Loop 4 ( 6 miles ) – Blue 6

I really like this loop as a beginner loop. The official map doesn’t designate a direction usage, but looking the map and knowing the area, I would personally prefer it to be done counter clockwise, and have mapped it such. Starting from the roundabout, there bike lanes up Haynes Bridge to the left on Academy Street. From there however, bike lanes are spotty along Mayfield, and the pavement on Mayfield is still a little rough as of this writing. Once on Bethany Road however, the road widens and the ride gets quite pleasant as it returns back up Mid Broadwell towards Wills Rd. Though there is an optional route to stay on Mid Broadwell all the way back to Academy St, the bump to Old Milton Parkway on Wills Road and back across on Roswell St adds about a half a mile, as well as providing access to Wills Park as an alternative start/finish area.

Outer Loop ( 28 miles ) – Black 28

I suspect this one will not have dedicated signage, as it is effectively the outer edges of the other loops combined, with a single section of dedicated connector between the Red 12 loop and the Purple 16 loop on Windward Parkway. This is a loop that I expect to put a lot of mile in on over the course of the coming summer. I have a few thoughts but until I have ridden it, I want to withhold the snark that comes to mind. In truth, when I look at this route objectively, I see some good, but I can tell from what I already know from riding these roads, that there are subtle things I will tweek for my ‘preferred’ route.

Variations to be Considered

The City of Alpharetta did include some alternate sections, and so when I look at the routes, what I see is an alternative loop variation that I think is a better solution that makes use of existing infrastructure a little better.

Black Loop – Variation 1

This is probably the loop I will use a fair amount this spring in prep for some events and when I want to spend my time limited to the City of Alpharetta. That is the rub though. The City is limited to it’s borders, while not many rides are. With that in mind, it would have made emminent sense to have tied some of these routes to routes in nearby communities. Unfortunately, though at least City of Roswell has a plan and has designated several routes, they are not yet complete, and do not appear to have inter-city connections.

Back to the Sunday Rides with OGRE Dru

Alright, I know the long range forecasts still look ugly for the weekend of 03/01, but I am going to be optimistic and predict a lovely sunday in the mid to high 50’s following a friday of snow. With that prediction, I am also letting you know that I am planning to resume the Sunday Rides with O.G.R.E. Dru (me). Looking at the plan, I am scheduled for 2:30 minutes, so that works out to about 44-48 miles. So, I have selected my 46 miles from EH route. I am not going to mince words here. This is my idea of a fun route. Why? well, because it involves some of the best hills north of the river, and south of Sawnee Mountain. As in ~3000 feet of climbing over 46 miles. If you can conquer this route at 16+, you are HIM ready on the bike. So, what does the route look like? Here it is in all it’s glory:

http://ridewithgps.com/routes/6975423

As always with my rides, we will regroup early and often. This one offers tests for everyone. Some of the highlights/lowlights:

@Mile 11 – Climb Wileo Rd from the River.
@Mile 13 – Shallowford / Jones
@Mile 17 – 2 miles of short rollers through Wildwood Springs
@Mile 20.5 – One of the infamous Sisters
@Mile 22 – The long slow slog that is Cox Rd
@Mile 27 – The Etris Rd quick hitter
@Mile 33 – Bethany/Thompson/Francis Rd taking you to your max elev

On the upside, you get some screaming downhills too (just watch for the speed humps in Mountain Park!)
So… if the weather and fitness allow. Come and join me in an adventure through Fulton (and just a hint of Forsyth). It will be interesting, I promise that. As for the fun factor, I will love it, but I am pretty sure there is something wrong with me tongue emoticon

Tour of Sufferlandria 2015

Sometimes we do not need motivation to challenge ourselves. Sometimes we do. Other times, you see something that looks like a lot of work, and you think to yourself, “What the hell”. Well, a week or so ago, I saw this event in my inbox, and had a “What the hell” moment. I may regret it, but oh well, you only live once.

Tour of Sufferlandria

What is this you ask? 9 days of intense trainer riding. Anyone that has ever ridden with one of the Sufferfest videos will understand. These videos are masterfully crafted videos pulled from pro races, that put you in the role of racing with the big guns. Even when you aren’t feeling that strong, they get you spun up and next thing you know, you are pushing more power than you are used to. They are built to do one thing, make you suffer, in a good way, but it is still suffering.

Well, it all starts up Saturday, and goes for 9 days, riding between 60 and almost 300 minutes per day. In the deranged state of mind that all of this training has created, I saw it and thought, that looks like fun. Seriously, I used the word fun in this context. That should have raised some concern right there.

All of that said, there is something about it that appeals. If nothing else, 11 days from now, I should be feeling pretty happy to have it behind me.

IF you want to join in or follow along, join our Strava group @ WeAreOgre and see the hurt in vivid detail. If you really want to amp it up, join in with TrainerRoad and TheSufferfest. If nothing else, you too will experience the joy and pain of real suffering in the saddle.

Gearing Up

In all of the insanity that is training for an endurance event like long course triathlon, the challenges that surround selecting equipment are sometimes lost. The list of equipment that you need it long, and unfortunately much of it boils down to personal choice and comfort. There really isn’t much that is ‘one size fits all’. Just a partial list:

  • Swim suit(s)
  • Swim Cap
  • Swim Goggles
  • Wetsuit
  • Transition Bag – Schlepping the stuff around
  • Run Shoes
  • Run Socks
  • Hydration Belt/Bottles
  • Run Shorts
  • Run Tights
  • Run Shirts
  • Run Cold Weather Shell
  • Bike
  • Bike Shorts/Tri Shorts
  • Bike Top
  • Bike Cold Weather Shell
  • Bike Shoes
  • Bike Socks
  • Bike Helmet
  • Bike Gloves
  • Bike Cold Weather Extras
  • Bike Rack for transport
  • Indoor Trainer
  • Sunglasses

For most of these, you will need multiples. Remember, training is 6 days a week. If you also work a full time job, that means rest days are laundry days, so you need enough gear to get through a week of training. You’ll probably also want a race day kit that doesn’t have thousands of training miles in it.

It is a lot to tackle. Most of the time, athletes coming into this sport already have a base in at least one of the disciplines, but there is still more to add.

Though I have been a cyclist for years, I am having to slowly rotate and replace some of my old cycling favorites with some items that are more tri appropriate, but much of my gear works well for continuing the bicycle base training. I have also been running for a couple of years, but even then, I simply don’t have enough gear to get through all of the training sessions without doing laundry more than once a week. And swimming? not even close.

It goes without saying that building up the gear base is tough, and when you look at that list, a huge percentage of it is gear that boils down to personal preference, and experience. There are things on that list have to tried, and tested and iterated to find that ‘perfect’ fit.

Some of it, I have already done, some I have yet to do. Well, over the coming months, I will be sharing some of my adventures in selecting gear, and some of my misadventures.

My first one will be about a touchy subject, shoes. Specifically my adventures over the last 3 years finding a shoe that really worked for me. The problems that come with doing things for all the wrong reasons, and how NOT to change shoe styles. Should be riveting.

Let the Training Begin ( in earnest )

Well, base building is done. Now we start the training plan. This journey is all about the training. The race itself is just the proof of the training.

At least that is what I keep telling myself. At this point, what I know for certain is that it is time to get my game on. On the agenda for this glorious Tuesday? Core Strength and a run. That is good, but you know the best part?

Over the weekend our youngest decided she wanted to join us on the run. So saturday she went out for a run with us. 9 years old, no training, just jumped in and banged out 3.2 miles in 38 minutes. She had so much fun that she is joining us tonight for the Endurance House Tuesday Night run of 3.5 miles, and wants to sign up for a 5k race in February.

How awesome is that? yeah, she is that awesome.

Happy New Year

Now that the new year has started, and the holidays have more or less come to an end, the real training season begins. For the last month or so, we have been working on maintaining/building some base fitness without a real target in terms of gains.

Starting monday, that changes. The targeted training gets rolling, with 2 weeks of foundation work, before settling into our training plan for the Chattanooga 70.3 that is our first big race of the year. Along with that will start the regular posts about training, nutrition, and equipment.

This year, we will be racing with Endurance House Atlanta for all of our races, and we hope to see so many familiar faces from the various groups as we hit these races.

Someone asked why I am so passionate about Endurance House Atlanta. The answer is a little tricky, but it really boils down to people walking the walk. When you visit with the people at EH, you hear a lot about “Redefine Your Possible”. Sounds a little trite. The thing is, these people live and breathe it. Sure, it is great to have the athletes out there that can and will be podium finishers. Supporting those athletes is fine, but when it comes to Redefining Your Possible, it is all about the every day athletes, the ones that just want to see what they can do, who want to finish, or maybe finish stronger than the last event they did, despite having no real chance at a podium.

I am one of those athletes. The people at Endurance House are every bit as much about supporting them as they are the ones that can and will podium. That is what Redefine Your Possible is all about. If you are thinking about triathlon in 2015, come out and join us for a tuesday night run, or a wednesday night spin, and see what I am talking about. There is a great group of people working hard to show themselves what is possible with some work, and a whole lot of redefinition of just what is possible.