Mountain Bike Cross Train

While I enjoy running (duh!), my first love is mountain biking.  There is nothing like the feeling of being in the flow of a trail, when I feel like me, the trail, and the bike are one.  Even though I am a bit slower (maybe a lot slower) and more cautious than I was 20 years ago, I still get out once or twice a month.  Mountain biking is great for cross training - the rolling resistance and weight of the bike makes for great work out.

I am lucky to live within a couple of miles of Wakefield Park, which has some nice trails that have a little bit of everything: Log jumps, whoop de doos, jumps, and up and downhill switchbacks.  Each summer, a local bike club (www.Potomacvelo.com) hosts a series of 4 mid-week races called Wednesdays at Wakefield. I really love these races because of their low key approach.  Just show up, pay $20, sign a waiver and you are good to race.  There are dozens of categories including: five youth ages (10 and under through 17); single speed; fat tire bikes; two Masters (35+, 45+); sport; and expert.  Surprisingly, the 45+ Masters is only slightly less competitive than the expert.

The course is short, consisting of two runs around a five mile loop. Typically the Masters start at 6 pm. followed by the Expert and Sport divisions at 6:45.  My goal each year is to finish my second loop before the Experts catch me on their 1st pass.  There is nothing more demoralizing than to be pedaling hard as you can only to hear a faint  "On Your Left" immediately followed by 4 or 5 racers flying by me like I am standing still.  It is comparable to trying to drive on the autobahn in a Smart Car.

This year, instead of riding my 15 year old Klein Adapt, I "borrowed" my son's 2014 Cannondale Scalpel 29ers.  For those that don't know, bigger wheels (29 inch) are taking over in mountain bikes.  While they have slightly higher rolling resistance, they can roll over almost any obstacle.  I was pleasantly surprised with how well the 1st loop went, only one spill when I tried to pass a slower rider by cutting through some overgrowth.   Unfortunately, I had a mechanical failure on the 2nd leg (the bike, not me), forcing me to dismount and walk the bike the last mile.  

Guess I ended up getting my run in anyways =).  For full video (not me), check out https://www.youtube.com/watch?v=Dx6Dl2bDgCw

Fountainhead Trail 1/2 Marathon

This year was my 3rd time running EX2's FountainHead 1/2 marathon.  I had a simple goal of beating my previous times and maybe cracking the two hour mark.   The fact that my I had run a 1/2 early in the year at 1 hour 50 minutes gives you an idea of how hard this course can be. It is different for a few reasons:

• It is trail
• It is a trail with almost 4,000 feet of elevation change
• It is a trail with ~ 4,00 feet elevation change in mid-summer
• It is a trail with ~ 4,00 feet elevation change in mid-summer in DC

I sometimes complain that running in the DC summer is akin to running in a sauna while breathing through a wet towel.  This race was no exception, with race temp starting off at reasonable 73 before shooting up past 90 within a few hours.  

I don't want to give the wrong impression, I do like this course a lot.  It starts out with short 1/2 mile on road to thin everyone out before squeezing down to single track.  Around the 1 mile mark, I hit the first real hill - you can actually reach out in front of you and touch the incline as you climb up more than 100 feet up in less than 1/4 mile.  Then repeat this experience at mile 2, 3, and 3.5.  I took a page out of ultra running and walk these hills, saving energy for down hills.

Of course it isn't all up hill, as each of these hills start by crossing the same stream.  That means plenty of 'controlled falling' decent.  Between the water crossings, the rocks, the roots, and the loose dirt, it definitely pays to have trail shoes and wool blend socks.  I am fan of the Saucony Peregrines and smart wool.

There are aid stations every 2 or 3 miles.  While I carry my only water, I did take advantage of the opportunity to dump cold water on my head as both the day and my body began to heat up.  Around mile 6 there is a lollipop loop that you come back on around mile 8.  After navigating the loop, I notice a running on her way out wearing a Blue Ridge Marathon shirt.  We exchanged friendly waves and a knowing smile.

The last few miles were a mix of run/walk as the hills took their toll.  I was able to run the last mile at good pace, but still finished at a disappointing at 2 hour and 17 minutes, a lot slower than I wanted (12 in my age group, 39th overall).  I consoled myself by indulging in breakfast burritos, pizza, and lots of water.   Next year, I will have to spend my time training in the sauna : 0