Lee Unwin

2012 CX National Championships

2012-01-07T07:53:00.000-08:00

No time to write gotta go race. Pics from inside the Specialized Tent.

USA CX Nationals 2012 (Wed)

2012-01-04T09:57:00.000-08:00

Warm up tent!

First Win of the Day Jan. 4th.

CycleOps Power Baby

10-29 Non Championship Start.

Badger Cross (USA CX Nationals Preview)

2011-12-12T06:41:00.000-08:00

2 days of Badger Cross Midwest Championships. Day one was all of 20 degrees with 20 mph winds, I had the clothes except I chose the wrong gloves, leaving me with two useless stumps that I couldn't use to shift or brake with, this accompanied by to little air pressure had me riding around like a drunkin idiot.

Day two was much much better, I don't know if I was any faster but a hell of a lot smoother. I like these multi day races because I just feel better the more I ride. Little hard on myself when I don't make it to the box, but had a great time so at least it was a fun day.

Badger Cross

2011-12-05T07:13:00.001-08:00

2 Days to preview the course before nationals should be a damn good time. Had to take some time away from racing to do a little rehab, but I should be back at it this weekend. Looks like I will be doing the Pro 1, 2 as 45 minutes for the master race is 15 minutes to short for me. After its over all I want is some snow to ski on this winter.

Scott County Park

2011-11-21T07:07:00.001-08:00

Was back home and connecting with old friends, it was great to just ride again for the sake of just riding. To much training makes for a dull boy. Had chance to ride at the park where it all started for me, however when I rode there it was nothing but deer trails and horse trails, but NOW its a 10 mile loop of smiles. They say you can never go home again, but sometimes going home is better after time. If you get to the Iowa area be sure to make a stop HERE for some great riding.

USA Cycling 2012 Cyclo Cross National Championships

2011-11-16T14:15:00.001-08:00

Lets Race, I have been a little blown and MIA from the local seen, but I am trying to get my mojo back and re-focused for this baby. I just needed to take some time away from racing so I could get the hunger back. I can feel the desire starting to return and the fact that this is happening 2 blocks from our Clinic is a major bonus. I think if I get a month of skiing in I should be ready to rock.

Get Skinny

2011-11-07T09:06:00.000-08:00

Going to use my blog to keep myself honest, trying to get lean and its damn hard this time of year. So perhaps if I have to keep it hear I can't pretend I'm not fat. God cycling is like gymnastics or ballet except with a lot more folks drinking beer and beer don't make you fast. Each Monday I will post how things are going, need to do a weigh in later so I can show base line.

Breaking Carbon

2011-11-04T06:45:00.000-07:00

I was reminded last weekend that the sport of cycling is essentially not a poor mans sport, at least if you want to have a shot at it. While jumping a very low barrier I bashed my carbon wheel nicely into the barrier, yes of course this resulted in a lot of cheering from the crowd, however I will be $450 poorer for the effort. They say if you can't do the time don't do the crime and I guess the true-ism is applicable to racing if you can't afford to lose the money don't double down. Everyone keeps telling me to buy some aluminum rims, but after years of running those things fuck that, go light or go home, hey somebodies got to help the carbon fiber industry and with my track record I think I'm the man for the job.

4th?

2011-10-28T08:17:00.000-07:00

Tied for 4th in the USA Cycling 2011 Pro Endurance Tour. Not bad for 1 event, but still a bit crazy. The venues are just to far apart and costly to get to, at least with the NUE Series races are plentiful and reachable by car.

The Year to Date

2011-10-28T08:09:00.000-07:00

Chris Peariso Owner and Pro cyclist for Adventure 212. Mohican 100 race, I double flatted in the first 3 miles, went to DFL but was able to get back to base camp and restock to go back out. Finished 50th.

Before you judge me for putting up this many pics of myself this isn't a shrine to me, but a quick run-down of the the past few months for my sponsors of past, present and future.

6 Hours of Wausau, finished 3rd. Day started at 90 and was called at the 5 hour mark because of Tornados, got pulled of the course in truck as conditions were to dangerous to continue.

Little out of order, but.... UCI Pro 1,2 USGP, fisnised 2nd to last, but thats what you get for going to Europe and eating for 2 weeks.

New Team for me and Cross MadCross, finished 3rd here Masters 1,2

My other and own team Unwin Chiropractic & Wellness Center, Skeleton Crew. Finished 4th this day.

Syllamo's Revenge

2011-05-20T07:19:00.000-07:00

Rough Rough Rough, in a nut-shell. This was my first NUE race of the season and with so few long rides due to rain and cold I had no great expectations other than to give it my all. The race starts with a 1 mile 12% gravel road climb before dumping into 74 miles of single track. Having pre-rode the first 5 miles I knew it was important to be at the front or suffer a lot of wasted time trying to parade through with slower riders. At the gone I went off hard, climbing just behind the lead group. I knew I could get to the front group, but was continent to stay off the rev limiter so I would feel good when we hit the single track. My plan worked well as the gap from the front group and those chasing was large enough to let me ride through the single track without getting bottled up. The first 25 miles were so rough and hard I started to have doubts as to weather or not I could finish, but I got a good piece of intel that the course smoothed out and we would not be repeating the previous death march, once I had that news I was good to go. I only had one mishap during a stream/river crossing when my wheels slipped out from beneath me and I found myself laying in the river. For most of the day I didn't see another rider making pacing hard, but the ride kinda fun, like a big trail day. At the end I was 13th in 7:30. Only 1/2 of the 75 in our field even finished so I was pleased to have at least made it to the end. Next up Mohican.

Great views, just had to remember that some drop offs are to big for even 29in wheels.
The Views from our cabin, hard to tell but we are a couple hundred feet off the valley floor. This is where we cleaned and wrenched on bikes the day before never liked cleaning bikes so much.

Get Specialized

2011-04-27T08:12:00.000-07:00

So just waiting and waiting and waiting to get my s-works on. Huge thanks goes out to the local shoppe here, Atkins Verona Bike Shoppe, with there help I will be able to take delivery of all the pretty bling. Had planned to go to Cohutta this weekend but some events on the homestead won't allow me to be that far away, that's the way it is sometimes.

Spa City Extreme USA Ultra Endurance Cycling #1

2011-04-11T08:20:00.000-07:00

The day ended as well as the trip began, 5th overall and I couldn't have been happier. When I left Madison we had a foot of snow on the ground and I hadn't ridden outside since November of the previous year, so to make my first ride outside a pro tour event and go 5th.....delighted. Course is rough as a cobb and beat the ever lovin shit out of me. I normally can finish a 12 hour race, pack the truck and drive home, but at the end of this 6.5 hour event all I could do was lay on the ground until my support crew got me to the awards.
Head starting to hang low, this is my goal for 2011 head up even when I'm dying.
Huge thanks to my cousin and support crew Jay Herman, a multiple Ironman finisher he knew the suffering I was going through during the race and was able to keep me going all day. He was also the best chance I had of being able to get my dumb ass 12 hours back home. We managed to squeeze in a little tan time before the race

The day before was fun and easy, how quickly that changed when the gun went off.

Endurance Training Phase 3

2011-02-18T07:55:00.001-08:00

Endurance Strength Training - Phase 3

Posted in training on January 29, 2011

Lee Unwin, Certified Strength and Conditioning Coach

In this article I am going to discuss the third 8-week phase of your strength-training program: The Strength Phase. Like your cycling year, there are 5 phases of the strength-training year: Transition, Endurance, Strength, Power, and Competition. If you completed the first 16 weeks (Transition Phase and Endurance Phase), you should now be ready to increase the intensity of your weight training regimen, and you can begin this section as it is laid out; however, if you are just starting at this point, it is better to begin with the Endurance Phase. You can find that plan in the CycleOps Strength Training Archives.

Muscular Strength is defined as the maximal amount of force the muscle can exert against an object. In short, how much weight you can lift. This phase of training is often the only style of training that people are familiar with, but it is actually the bridge between endurance training and power training.

The Strength Phase is familiar to most of us because it is the regimen that has been taught to just about everyone who has ever entered a weight room or fitness facility. It is the most commonly prescribed style of training because this intensity of training specifically elicits muscle hypertrophy, increased muscle size. It is also the regimen that will facilitate some increases in endurance, power and of course strength. For the average person who isn’t concerned about sports performance and would like to put on muscle weight, this regimen is adequate.

In general, cyclists don’t have a desire to increase muscle weight, but don’t worry; this amount of time is only enough time to elicit increases in muscular strength, but not enough time to increase muscle weight.

Strength gains seen during this phase are the result of increased neuromuscular recruitment.

Finding Your Weight for Strength Training.

To begin, select a weight that you can lift at least 8 times, but cannot, no matter how hard you try, lift more than 12 times. To be clear, it is not lifting the weight between 8-12 times and stopping. It is physically going to failure in that 8-12 range. During this phase you will increase strength, so you must continue to increase your weight to match those gains. Be sure to test yourself each week to ensure that you are lifting to your full potential.

Muscular failure is the inability to perform a lift or movement with correct form one more time. You may be able to perform one more repetition, but if it is with poor form, it does not count, so don’t do it.

I recommend 3 to 5 sets per muscle group 2 times per week. Like the previous phase, you will lift for 7 weeks with the 8th week as complete recovery. This many sets sounds like a lot, but if you are efficient, you can move through it quickly. During this higher level of training you require approximately 1-3 minutes of recovery between sets. To accomplish recovery and efficiency at the same time, perform single leg exercises. This will have one leg working while the other is resting. You can also work opposing muscle groups; for example: quads then hamstrings or upper body then lower body. Repeat any or all of these methods back and forth until you have completed the desired number of sets. I find that this is not only efficient, but mimics the repetitive and exhaustive nature of cycling.

Balancing Cycling and Strength Training

If you are riding and lifting on the same day, I recommend riding first then strength training after. I believe you should put your best effort in to cycling first, especially if you are planning intervals or threshold work. After riding you will be very warmed up and even more prepared to begin your strength workout.

Be sure to use the day after weight training to recover you legs. Perform a variety of cadence drills and easy tempo work, keeping your effort in Zone 1 and Zone 2. This not only facilitates recovery it keeps you honest about building your cycling base.

See you again in 8 weeks when I will be discussing the Power Phase of training, and don’t worry, there will be little to no plyo-metrics involved.

Endurance Phase 2

2011-02-18T07:52:00.000-08:00

Endurance Strength Training - Phase 2

Posted in training on November 18, 2010

Lee Unwin, Certified Strength and Conditioning Coach

In this article I am going to discuss the second 8-week phase of your strength-training plan: the Endurance Phase. Again, like your cycling year, there are 5 phases of the strength training year: Transition, Endurance, Strength, Power, and Competition. To stave off a flurry of comments, remember that this is my plan for my athletes. There is science that supports it, and science that refutes it. This is not a step-by-step plan to victory; however, you may find a few big stones to help create your path to that end.

The focus of the endurance phase of training is to build strength that can be maintained for a prolonged period. You should pick several strengthening exercises that target all the main muscles of the body, such as leg curls for the hamstrings, leg presses for the quads, arm curls for the biceps, and so on. Once you have a good repertoire of lifts in your routine, you can follow the suggestions below to create your own Endurance Phase strength workout and incorporate it into your training.

If you followed the first 8 weeks (Transition Phase), you should now be ready to increase the intensity of your weight training regimen, and you can begin this section as it is laid out; however, if you are just starting from this point, avoid going to muscular failure for at least the first 2-3 weeks. Remember that muscular failure is the inability to perform a lift or movement with correct form one more time. You may be able to perform one more repetition, but if it is with poor form, it does not count, so don’t do it.

The following is just a few of the methods I have found particularly advantageous to my athletes and myself. There are hundreds of methods and modalities, but give these a try and see if they don’t make you a stronger cyclist. If you are using a PowerTap be sure to do regular bike tests to confirm that the strength training is maintaining and or enhancing your power output during the winter months.

1. Avoid Injury

For each exercise, find the weight that you can do at least 8 times, but not more than 10. This is your hard deck weight that you WILL NOT go above.

Example: Single Leg Squats
110lb 8x to Failure. (Never use more than 110lbs for this exercise)

Example: Single Leg Hamstring Curl
60lb 8x to Failure (Never use more than 60lb for this exercise)

2. Be Efficient

When racing, you don’t stop to take little breaks, so train the way you race. Set a time limit of 30, 45, or at most 60min of strength training. Keep moving from one exercise to the next without a break and repeat until the time is up. You can give the legs the rest they need by doing two things: Work opposing muscle groups such as quads then hamstrings, or you can work legs individually, right then left, repeatedly going back and forth until you have little left and need to move to a different exercise. I find that using a limited time to accomplish the workout keeps athletes focused and mimics the exhaustive nature of cycling.

3. Slow Down and Breathe

Don’t get overly concerned with speed just yet. The general rule of thumb is that it should take you 2 seconds to lift the weight (concentric phase) and 4 seconds to return it (eccentric phase) to its starting position. Just remember to slow down and occasionally check yourself to be sure you are keeping it slow and in control. With these lower weights you don’t need to be overly concerned about when to breathe; however, the correct method (for heavy lifting) is to breathe in during the lifting or concentric phase and breathe out during return or eccentric phase. Just breathe!

Exercises

The following are different ways you can structure each set of your strength exercises to maximize strength gain. Pick one method that suits you well or change it up each time you visit the gym or switch lifts to keep your workout motivating and engaging.

1. Drop Sets

This should remind you of starting a climb in a big gear at the bottom, and as you fatigue at each gear, you need to continue to shift to an easier gear to get over the top. Start with a weight that you can lift at least 8 -10 times but not more. The moment your leg fails, reduce the weight by just a few pounds (10lbs or less) and perform another set immediately. Continue this process until your leg fails at the lightest weight still available; if you are using hand weights, this might mean your body weight is the last weight left.

Example: Single Leg Dumbbell Squats 100lb failed @ 10x
90lb failed @ 8x
80lb failed @ 5x
70lb failed @ 20x
60lb failed @ 15
50lb failed @ 8
40lb failed @ 6
30lb failed @ 5
Body weight (160 lb no hand-weights/dumbbells) failed @ 3

Your reps will go up and down as you decrease the weight, what is important is that you lift to failure at each descending weight.

2. Ascending Pyramid

This should remind you of climbing an ever-steepening hill that turns into a wall. You start with an easy gear at the bottom and continuing to try to spin it, but near the peak you can barely turn the crank.

Start with a weight that you can lift at least 30-50 repetitions with. After you lift to failure, do one of two things: take a short 30-60sec break, or work another muscle group/opposite leg. Then add 5lb-10lb and repeat again until failure. You can continue this process until the last weight you can do only allows you to do 1 or 2 with good form.

Example: Single Leg Dumbbell Squats (30sec. rest between lifts)
Body Weight (160lb no dumbbells/hand-weights) failed at 35reps
Add dumbbells
30lb failed @ 20
40lb failed @ 15
50lb failed @ 10
60lb failed @ 8
70lb failed @ 2

3. 100’s or 50’s

Perform 100 repetitions total without more than 3 seconds of rest to switch weights. You can jump around with weight, but you must fail at each weight, and you must achieve 100 repetitions total in the process. This should remind you of riding up a mountain road at different grades and in different gears

Example: 100 Standing Hamstring Curls, each weight done to failure.
50lb 10x
10lb 40x
20lb 20x
30lb 10x
10lb 20x
100 Reps Total

4. 50s

Select a single weight that has you failing at or just above 50 repetitions. This should mimic a long moderate grade hill that you ride in one gear and then are completely spent by the top.

Example: 50 Standing Hamstring Curl
25lb failed @ 53

4. Single Leg Exercises

I encourage single leg exercises for several reasons. First, you will quickly find that if you can leg press 100lbs 20 times with both legs you can probably only press 40lbs 10 or less times with one leg. This happens because when training one leg at a time, there is no sharing in the responsibility, so one leg can’t rest while the other is pushing.

Second, I favor single leg strength training because it prevents injuries. Cyclists in general are disproportionately strong in the lower extremities as compared with their total muscle and body weight. This puts them in a precarious position when performing certain lifts, such as barbell squats. I recommend every form of squat or split squat, but not barbell squats for my folks, male or female. I know most trainers think squats are the end-all be-all, but cycling is about being lean and strong. Because of this, most cyclists can lift more weight than their spine can handle. I am not talking about a lack of core strength as a problem or even a solution; I am talking about the spinal compression that occurs when great amounts of weight are placed on it. Cyclists have leg strength that often rival and exceed many weight lifters or bodybuilders; however, they lack the upper body mass needed to support that weight. If you are a male, as this tends to be a “guy” problem, I realize there is no better feeling than lifting more than the resident gym gorilla, but there will be a price to paid so at least heed my warning: cut the weight down and perform a split squat or dumbbell i.e. hand-weights squats instead.

Recovery

The exhaustive method of this training will require that you have many days of recovery; therefore, this method needs only be performed 1 or 2 times per week. The levels of muscular recruitment for this type of training is as greater than any interval or peak power training day, so give your body the time it needs to rebuild.

For the mainstream public this type of training may be too intense; however, the cyclist's goal is to push the largest gear they can as fast as they can. Riding your bike more or finding bigger hills will only provide a certain amount of stimulus before you need a greater stimulus to get stronger; weight training can easily and efficiently provide that.

Try a few of these suggestions this fall, and you should have a set of legs that never fatigue next spring.

Lee Unwin holds a BA in Exercise Science. He is also a Certified Massage Therapist, a Certified Strength and Conditioning Coach, and a Certified Training with Power Coach. He and his wife own and operate Unwin Chiropractic and Wellness Center. Lee is also representing CycleOps this year in Marathon Mountain bike events.

Transition Phase

2011-02-18T07:51:00.000-08:00

Transition Phase of Strength Training

Posted in training on September 11, 2010

by Lee Unwin

For the first installment of this 5 part strength training series I am going to discuss the first phase of your strength-training program, The Transition Phase.

The same as training for cycling, there are generally considered to be 5 phases to a strength training program. These phases of training are the following: Competition, Transition, Endurance, Strength, and Power.

Remember it is important to work all phases of training.

To create a plan for the year we will assume that each phase lasts approximately 8 weeks. Each week should be a little harder than the last with the 8th week being full recovery or rest from the strength-training program. I say that each phase should be approximately 8 weeks because depending on your particular cycling sport, you may choose to add more weeks to a phase that would more beneficial, while subtracting a week or two from another that would be less. Remember it is important to work all phases of training; just because you are an endurance athlete doesn’t mean that you should skip the power phase of training.

Before we begin let’s address just a couple of concerns that I often hear from cyclists regarding strength training.

“I don’t want to bulk up or get heavy.” This strength-training plan is designed for cyclists and not body builders. Each phase and session is too short to create any real mass. It is possible that you will gain several pounds of muscle back that you lost during the competitive season, but typically no more.

“Its boring.” Yes, the same as if you were to ride the same course each time out; weight training can be very boring. I challenge my athletes to mix up their routine day-to-day and week-to-week. If you are really stuck consider working with a trainer once a month for some new ideas.

The Transition Phase: September-October

This first 8 weeks you are simply getting your muscles, tendons, and ligaments prepped for harder work to come.

This first 8 weeks you are simply getting your muscles, tendons, and ligaments prepped for harder work to come. You will not be lifting heavy weights or going to muscular failure during this phase, but you will complete each lift until the muscle and you are tired. As a guideline, pick a weight that you can lift at least 8 times. You should feel that you could easily do 3-5 more repetitions before complete muscular failure. What is muscular failure? For our purpose it means lifting a weight until you cannot possibly lift it one more time with good form.

During this time I recommend 1 set per muscle group for the first 4 weeks, 1-2 times per week. The next 3 weeks go through the same muscle groups for a second time but try working them in a completely different way. For example, if you want to focus on working quads, the first time through you could do single leg squats and the second time step-ups on a box or riser. Remember it is important to work all phases of training.; furthermore, research is beginning to emerge on the increased performance of athletes who consistently change the way in which they strength train. The last week of the Phase is always a recovery week with no strength training.

If you are still racing during this time, you can still begin strength training. You are not lifting to muscular failure, so your weight training days should be similar to or even take the place of one of your hard effort days. If you are racing, I would recommend only 1 day of strength training and no more than 3 if you are not racing. Later, when you begin lifting to failure, you will require 48-72 hours of recovery between weight training sessions and sometimes even longer if it was a particularly hard day.

Make the most of your time, alternate between upper and lower body exercises. This gives your muscles the time they need to recover between sets and it keeps the heart rate elevated as you are constantly shunting blood between the lower and upper body. This is not cardio training, but it is a good way to be very efficient with your time.

I am often asked what is the best way to train: free weights, machines, body weight, classes etc. My answer is all of them.

Lastly, I am often asked what is the best way to train: free weights, machines, body weight, classes etc. My answer is all of them. I recommend that you use everything at your disposal. All modalities of strength training have their benefits and drawback so to say one is the best way would be foolish. If you are adding strength training into your program for the first time, I would suggest beginning with machines so that you can get started without a lot of hands-on instruction. In time you will seek out new ways to train, so it becomes a natural progression into more advanced training.

This is the time to transition, rehab, and rebuild.

Use these 8 weeks to build your foundation; it may feel too easy to be of benefit, but this is the time to transition, rehab, and rebuild. This is the only 8 weeks that strength training will feel easy so enjoy it while you can.

In the next installment I will discuss the Endurance Phase of Strength Training.

The impossible ?

2010-08-30T11:27:00.000-07:00

Its been awhile since I posted anything, but after this weekend I had to let loose. Everyone said it was going to be impossible to do the 75 miles and 7000ft climbing course on a cross bike, but since I don't have a mountain bike and I refuse to hear that anything is impossible I was forced to go all in. At the gun I went off the front and held it for through town and the first few miles of the race. It was great to be off the front and hear the cheers from the crowds that had come to watch the craziness that had taken over their little burg. After a few miles I was joined by 6 others we took turns pulling through varied terrain all the while averaging 19mph, then we hit the last 20 miles and that was it, no suspension, no disc brakes, just the will to say "yeah I can do what they said couldn't be done. I kept it together even though I was hitting the rims and burning up my pads. Had one flat and change it out like a F1 team with only 3 miles left to the line. I finally reached the peak and was delighted to find that I had finished 13th of 300. Today found out that only 1/2 of the field finished the race so I am even a little more pleased to have done what folks told me I couldn't. Wait till the mtb comes in.

Lumberjack 100

2010-06-28T09:03:00.000-07:00

Jersey goes open and its go time. 3 33mile laps was perfect even if my gear choice was not. I mistakenly rode only the first 5 miles of the course, which was the hardest and hilliest of the race, after that it just flattened out, but I had a nice gear to spin the rest of the day and become one with the woods. This 100 mile stuff is tough because I still haven't wrapped my head around the fact that by the time I am warmed up its over. Most of my racing the last few years has been 12 hour events so by the time I hit 5-6 hours I am almost done. I looked at my times and this was confirmed with a 1:40 first 1:45 second and 1:39 last lap. Kids at 66 miles I took off, but game over at the end. I finished 11th well outside of my goal of top 5, which after Cohutta was completely doable. I ran a 32-18 and was spun out on this course so if its the same next year I will be putting in a 16 or 17 for sure.
Mark my mechanic, making some brake adjustments.
Michiganopoly don't land on Flint.
Scott and Mark, this is 1am in the Morning! We made Lake crossing in the middle of the night, slept a few hours then went into town in the morning for a early breakfast.

Thee SS Badger, this thing runs on Coal!

Ride the Drive 2010

2010-06-28T08:52:00.000-07:00

So its not all race and no play, in-fact I take great pride in helping volunteer whenever I can. This year I was again helping out the boys at Williamson Bikes. We handled whatever we could that came in, but some bikes could only be fixed with a bullet so we sent them to the shop for triage. Can't say how great it was to be able to pedal the silent streets along side some 20,000 other cyclists. The event is free which is fantastic considering events like this in Chicago are $45 per person. I have been to the Ride in Chicago and I can say that although it is longer the Madison event has a lot more to offer. Looks like the Bike Fed will be running another event in August and this time TREK is bringing in Lance to help set the pace.
Nice shades, day started dark then went to full sun.

105.5 Sound stage powered by bikes and sponsored by Willy Bikes.

Chequamegon 100

2010-06-28T08:37:00.000-07:00

My buddy Scott Cole and I took off for what we knew would be a 100 mile adventure fest of sorts. We had no illusions that this was a race to the beer at the end and not a race to the podium. I figured that we would be lost in the forest in about an hour, but it took two. We were a bit surprised to find guys lost out there who thought they would be able to actually race this. I mean with q. sheets that read, turn left .4 miles turn right .6 miles, there is NO way you are going to be able to make it without getting lost. Sure enough we put in an extra 10 miles which equated to over and hour of riding and 30 min. of standing around determining where in the hell we were. All and all a great event that we would go back to. The best part for us was hearing that one of the race promoters got lost. Beer, friends, and a party at the Angry Minnow was all the podium we needed. Be sure to put this event on your schedule for next year.
I got powered up with a little help from my friends.
Some hammered we just sucked wheel and had fun. 150 riders started this epic event. Many did not make the end.

Where are we? Theme of the day.

Cohutta 100 Report

2010-04-30T06:54:00.000-07:00

Jill and I on the top of Smokey Mt. National Park

The day after the race we went and hiked the Apalacian trail, how about that for recovery.
Cohutta 100 Mud facial, only a $150 and my skin has never looked better since.

Training race turns into podium finish.

Man it has been forever since I posted, but I guess its that time of year again to fire up the keyboard and tell the tales of pain and misery. So the first half of the race started off great, then the rain, wind and lightening set in for the last 50 miles. To race this course is to learn what climbing is, no matter what the elevation charts say, you never go down only up. I knew I had done some serious climbing when I could feel the temps drop as I went up and warm as I descended. I went to the race to use it as a good training day as it would be the first 100 miles had done for the year so I was pretty damn happy when I went to look at the results and they were calling my name as the 7th place single speed. My bike was not in so I was using a 26lb Single Speed for this event which only added to my delight in pulling out the top ten. The up side to using a heavy bike is that my power output is now through the roof. I went on a ride 4 days following the event and my power output went from riding around 200 to 250-300 watts. Hows that for power training. We'll it looks like my bike may not be in for the next one so I may be doing the entire series for CycleOps on a single speed, oh well its all fun all the time out there so no matter what I'm on I will be smiling like an idiot.

Hour of Power

2010-01-21T13:40:00.000-08:00

Hour of Power class drew around 20 folks who were either really brave or foolish, but either way we had a blast. Class was held at Williamson Bikes and was free for all. To boot everyone walked away with: DVDS, Water bottles,Beer Openers,Gym Memberships, Massage Discounts.

Swap 2010

2010-01-15T08:49:00.000-08:00

Helped the guys at Willy Bikes move some shoes, bikes, and parts at this years 2010 Bike Swap. Reports were around the $3000 mark for goods sold, so not to bad for a few hours.
(Gus) above trying to organize the pile of Sidis.
"GO!" and they are off and shopping.
Tono above helping folks find what they didn't know they needed.

Saris Cycling Group

2009-12-07T06:50:00.000-08:00

I am really excited to announce that I will be flying the CycleOps Kit next year for Saris Cycling Group. After getting bounced around the cycling industry it dawned on me that perhaps I should be representing a company that has already made an investment in me. For the last 2 years I have been going to Saris to provide massage for their employees and their spouses. I'm certified to instruct Power Classes, I already owned a Power Tap, 2 trainers, multiple racks and an assortment of other products. Sometimes the best solutions are the most allusive or it could just be that I have fallen on my head one to many times and failed to see the answer in front of me. Regardless, after meeting with the marketing department we reached a sponsorship agreement that will have me testing and racing a variety of their goods. They wasted no time as I am testing a new Thelma that holds 29r bikes like a mother with a newborn baby. Look for me early this spring sporting the CycleOps kit and super sweet Mtb Power Tap and be sure to link over and see all the great products they have to help you train better and smarter.

Why so Slow

2009-09-03T19:05:00.000-07:00

I knew something wasn't right about 4 weeks after I got my stitches out. I was tired, depressed and worse of all slow as tar in January. I passed it off as all the down time from riding, but when things didn't turn around I decided to go get some blood drawn to find out what the hell was going on and of course that took another 8 weeks to get done. I finally got my test results back and turns out I was racing with Mono, a fucking miracle I was even on my bike let alone racing. The good news it turns out is that I can ride because it puts some folks down for up to a YEAR! I apparently came down with it sometime early June, the same time I was getting stitches out of my knee so I couldn't tell what the cause was. I should be OK for cross, but was cautioned that I may not be back to 100% for months. That's that, off to Spain now.

Keep Moving

2009-08-17T14:53:00.000-07:00

A variety of pics from the summer. Run4snow yesterday Sunday the 17th. We sponsored the run and I ran in it as well. I know its hard to believe, but I can actually make my legs do more than go in circles. Ran the first 5k with Jill then when she split off I went on to run another 10.5k to complete the 15.5k in 1:10 and 3rd. All trails all climbing.
Me and my lovely wife in a Self Portraist in Santa Barbara and then Chicago.

My buddy Aaron and me in a romantic evening paddle.

Getting it Together

2009-08-07T06:58:00.000-07:00

Everyone keeps asking me what the heck is going on and the truth is I'm not sure, but I'm getting looked at to figure it out. I don't like boo-hooing about a bad season or my troubles, but for the last 3 months I have just felt like shit both training and racing. As soon as I put the power down I am blown. I am getting checked for Vitamin and Iron deficiencies as this is the most likely answer. I am trying to be philosophical about the situation like you can't reach peaks without valleys or the sun looks brighter after the darkness of night that kind of thing, but what I want is me back to before. My season for endurance seems to be closing, but I am hopeful that I can get some answers and get things together for cross. Thanks to everyone who has offered up nice words of encouragement, I appreciate it and hope to be drinking beer with you again real soon.

Hard Year

2009-07-17T06:00:00.000-07:00

Not many updates since Ohio, the crash has f&%^$ my season and I am struggling to get back on the pony and with GT moving to Connecticut my motivation has really tanked. I am continuing to take bikes to events, update our sites, and will continue to help out Williamson Bikes at the Mega Sales, so am I hoping to get back in it by just chilling out and having fun next weekend at the 24-9, I am gonna hit it on my single fully rigid so that should force me to have fun or kill myself.

Black Hawk TT

2009-06-05T09:49:00.000-07:00

It's that time again, Black Hawk Time Trials, every Wednesday. Pre-ride starts at 6pm. Riders are sent out at 30 sec. intervals for 2 laps of gut wrenching intensity. Just be aware that this is a park for mountain biking and xc skiing so you will need to join before you race.

Just because I can't race doesn't relieve me of my job. I packed up the Sprinter with demo bikes and brought them out for folks to thrash around on. I even turned wrenches for a couple riders before the race, god help them the duck tape held and they managed to finish without a problem.

Pictured, GT Marathon 9r, GT Marathon, GT Peace 9r, GTR Type CX. If you are in the Madison area and want to test ride one of these just drop me a line and I will make it happen for you or your team.

Mohican 100

2009-06-03T06:44:00.000-07:00

Lets start at the back and work forward. 22 miles into the race I got bounced 10ft on to some very hard rocks, looked down to my knee and saw a gaping wound pouring blood. I was lucky enough to be only a mile from Aid station 1. The EMT's directed me to the nearest hospital some 30 min North of the race. I caught a ride back to town loaded my bike in my truck and headed North to get stitches.

(Above)
We are in the backwoods of BFE and my buddy, who shall remain nameless, comes back in 10min with Valum for me, I didn't take any and I didn't ask where he got it.

If you ever need an ER it might be faster to fly down to Ashland, Ohio. This same thing took me over 4 hours here in Madison and less than 2 there.

Thanks to everyone at Good Samaritan, I hope to never see you again.

Day before the Race Scott and Mark Cole on their hefty weighing S-works. Can you say 21.5lbs.

Steads at the stable

Pre dawn self portrait. The start of the race was again a very beautiful foggy morning. Great day to race or spend in any ER.

Careful where you step!

Happy as a lark here, not so much the next day. I am happy to report that I can finally bend my knee and managed to ride around my block yesterday. I am going to take it slow so I can freakin start this season.

On the Rode with Cole Bros

2009-05-28T18:14:00.000-07:00

God help me I'm on the road with the Cole Brothers, that's Mark in the Corner and Scott showing off the Golden Bike in Bicycling. We just landed about 45 min outside of the race central and are now all suffering from a steak coma compliments of Outback, but that's not going to stop us from downing some free freshly baked cookies from the lobby and of course more beer. As I compose this Scott has just returned with hot cookies so I gotta go.
Scott and Mark have matching S-works that weigh in at a hefty 21lbs. Crazzzzzy lite. More pics of us in action tomorrow.

Mohican 100

2009-05-27T09:49:00.000-07:00

Wow where does the time go I just got done posting for one race and its off to the next. This next one is a fun one for me. I will be accompanied by Scott Cole and his brother this year which promises to be a good time. Last year I broke a chain at mile 50 so I am really excited to get back and see the rest of one of the most beautiful courses I have ever ridden.

Quick up.

2009-05-20T08:36:00.000-07:00

Here is my buddy and partner in DC crime Sarah. Just a couple good filler pics for todays blog.
Who are you looking for and your name please. Knew receptionist throws my GT VIP status to the ground and stomps on it. No more just running in until she learns who I am and by that time the HQ will be in Connecticut.

1 Wheel 1 Good Idea

2009-05-15T06:06:00.000-07:00

The DSG did have one unicycle competing this year and oddly enough this guy had the best rig for the race, in fact most of us would have given our 2 front teeth for this thing, oh sure who the hell can ride one, but it made the perfect hike a bike. Finally have everything clean in time to go ride in the rain again this weekend. Love the monsoon season.

Pre-Race

2009-05-08T17:32:00.001-07:00

Wish I had time to post some pics, but I just want to have some red wine and call it a night. Looks like we are in for more rain. It has been T-storming around the course for the past few days and tonight and tomorrow look to be more of the same. I watched some of the bikes come in off the course and it looks like it's already very muddy. I have a secret weapon bike that I will unleash if we get more rain tonight, but until then I will just keep it under wraps. We have had a great trip so far visiting a great little winery, spending time in a couple honky tonks in Nashville and today we visited the Jack Daniels distillery. Now I can't wait to get this thing in the bag so I can enjoy a little Gentleman Jack. See you on the other side

Cycling Coverage For DSG

2009-05-06T15:15:00.000-07:00

You can follow all my pain and misery for yourself at cyclingdirt.org. They will be covering all the action real time. I don't know if they will be using the helicopter for air coverage, but one can only hope.
The course is great! You climb, descend and repeat until you want only for the sweet relief of death. On a positive note it looks like the start list will be stacked with talent making this one of the toughest fields of this year.

DSG and Tenn. Jack

2009-05-04T08:45:00.001-07:00

Very little time to blog, gotta work a week in 2 days get ready leave and still get a little prep riding in. I very rarely go to a race thinking I am in trouble, but with crappy weather here I have had very little training time. My competition on the other hand has been racing for at least the last couple months. I almost bagged this race, but decided yesterday that was quitter talk, better to spend a day racing then just riding around the homestead . I just don't like using National level events as training races, but we will again turn this into a mini vacation visiting a few wineries and distilleries along the way, on second thought maybe I should do that after the race.

Going Warmth

2009-04-29T12:51:00.000-07:00

Well I decided that I'm going down south to race simply to get some warm weather. It is currently 80 down there and I'm thinking I could use some thawing out. I have had just about enough 40-50 degree rainy days. Jill and I have even started kicking around the thought of moving to Northern California. She would have wine country and I could ride, ski, and surf. Hmmm that sounds better all the time.

Madison Trails

2009-04-24T08:38:00.001-07:00

Great CORP meeting last night with a lot of new faces and a lot of support for building new trails in the heart of Madison. I learned that IMBA is looking at Madison as a possible host city for the IMBA National Summit, we should have a answer in about a week. Having mountain bike trails within riding distance is definitely a must, we have great trails around us, but they are just out of range to bike to after work. This would is the same park that has 10k of lighted XC ski trails, so I think there will be a lot of cross over support to make the area viable for both summer and winter athletes. There is also plans for a dirt pump track on the north side of the city so that will be great for me as well as the folks in the ER.

GT & WEMS

2009-04-23T12:24:00.000-07:00

Well it is official, GT will be providing Neutral support in the way of bike/bikes for the Wisconsin Endurance Mountain Bikes Series or WEMS. I will be bringing at least one bike to each race that will serve as the 6 & 12 Hour Solo Neutral Bike. If racers break down beyond repair they just need to get back to the start/finish throw on their pedals (if they aren't Shimano) and then they are back in the game. I may have a GT Peace 9r SS available as well, but we'll see. I will not be at the 1st & 2nd race, but most of the following.

The WEMS Pit Bike for all to use. Marathon 9r.

More Trails in Madison?

2009-04-22T12:56:00.000-07:00

Sorry folks this is mostly a local post. CORP will be discussing the National IMBA meeting that may or may not happen here in Madison as well as the addition of Mountain Bike Trails at Elver and Middleton. Come to the Badger Prairie Pavilion located at the top of the park at 7pm Thursday the 23rd, so tomorrow. I will be there crossing it for an hour before the meeting if anyone wants to bring their CX rig. Show up cause you can never have to many trails.

GT West Coast

2009-04-17T06:07:00.000-07:00

Prototype frames sitting in the California GT Factory. I just got these pics sent to me yesterday so check back for an update on what these will eventually become. It looks like a little carbon making its way into the rear of one of these frames.

Now this is what I call a West Coast Big Pimpin ride. I think I must have one.
GTR Team Jelly Belly Proto frames, gotta love the Bean.

OK I know this was a little redundant for those that check out this blog and the one I do for GT Dirt Coalition, but I couldn't help myself. These are some of the bikes and frames being designed and tested in Southern California at this moment and I thought it was cool enough to publish in a variety of places.

No Sea Beaver But....

2009-04-16T12:48:00.000-07:00

I will be racing the DSG, Mohican 100, Lumberjack 100, 24-9, and at least 5 of the WEMS so don't cry for me Argentina. Moab is still in the ??? category. I am getting mixed reviews on the race and the course, so if anyone has 2 cents they want to throw in I'm all for it.

No Sea Beaver

2009-04-13T14:27:00.000-07:00

No Sea Otter for me, its the wrong distance and I will be saving all the coin I can to hit some events more to my style, however it sounds like a few of the GTDC Team will be competing and hanging out with the support staff. This is also the first stop in the Golden Bike Series so I know of at least a couple very excited or perhaps very nervous marketing staff. Hopefully I will be able to get some updates as the week progresses.

Fast Week

2009-04-09T14:23:00.000-07:00

OMG where did the week go, that's oh my god for all of us over 13. I just realized its almost Friday, sweet. The latest race development is that my wife informed her mother that we would not be visiting during Mothers Day because we will be down South at the DSG. We would love for her to come along, but 3 people, 2 beagles, 3 bikes, gear and one Element is presenting a bit of a quandary. Maybe I can finagle a Sprinter for the trip. Let ya know how this one turns out.

Norway Weekend Workout

2009-04-04T06:54:00.000-07:00

7 mile run, dig 2 ton of dirt and rock, rake yard, move 1 ton of brick, 2 hour ride, meet friends for Belgium recovery drinks. Sunday ski on fresh snow. Enjoy your workouts.

Weekend

2009-03-30T06:18:00.000-07:00

Lee's GT Demo Element? Info coming soon!

Marathon 9r

I recieved another bike from GT and managed to find some time to get it built up this weekend. This bike as well as a Carbon Zaskar that is on the way are for a very special purpose, but more to come on that.
Lastly, I spent my Saturday & Sunday working the Mega Sale at Williamson Bikes & Fitness. These guys have been great to me over the years and it was fun to be selling bikes and accessories again. The sale goes through April 5th so if you are in Madison you still have time to get some great deals.

Granny Gears?

2009-03-25T09:31:00.000-07:00

$200 entry fee for pro class vs. $80 registration in the just for fun class. I always go just for fun and could care less about the cash, but does going into the just for fun class make me a sand-bagger, do I take anything away from others having fun? Would going top 3 overall in that class prove a point about fees and prizes. Gotta go check the mtbr site and see what folks are saying.

GT Dirt Coalition.com Site

2009-03-24T18:57:00.000-07:00

Sometimes I get so busy updating the Blog,Facebook,Twitter, and MTBR.com that I forget to post on my own damn site. The GT Dirt Coalition.com Site is up and running. You will be able to meet all of the team members and follow them throughout the year. In a quirky twist of miscommunication I actually got left out of the site which is totally awesome in a way that is probably only funny to me. I have talked to many of the riders and they are a great bunch, so when you see the tent at a race near you be sure to go say hi.

Gone Running?

2009-03-23T07:22:00.001-07:00

I spent the weekend back in Iowa. Believing the weather man I left my bike at home, but brought all my cold weather running gear. True to form the temps soared up to 73. You would think after all these years of using online radars and weather reports that I would be smarter, but I guess not. I got a couple long runs in for around 15 miles not that long but considering it was all gravel and hills not to bad. I have been running for about 15 years which always surprises people, but I like not being a one trick pony, it gives me some variety and in the end I think it makes me faster. I can definitely say that if you are racing single you should incorporate some running as you will pass most folks when you are running up the hills and they are struggling to pedal them.

Tuesdays at GT

2009-03-18T13:31:00.000-07:00

Tuesdays have become my meeting times at GT and every time I show up there is always something crazy going on. Louis the GT Demo manager had just arrived from Ocala Florida by way of Rays Mountain Bike Park. It was great to meet him and learn more about what he is doing out there on the road.
We shot some pictures of the back of the Van, I can only hope he watches the Van better than the TREK guys do. I love when the bikes in back cost more than the van. I bet a lot of us have a similar situation when we get all our bikes loaded on top.
And as if my life couldn't get any better, GT made arrangements for me to be able to show up at any venue the Demo Tour is at and race with one of the Zaskars or Marathons. All I need to do is bring peddles and they will provide the support and bikes.

More fun things

2009-03-16T06:35:00.000-07:00

Another crazy weekend of products rolling in. Thanks Saris for the super upgrade to wireless and 15mm axle Power Tap this thing rocks.
Our Team tents went out and are being received by riders all over the country. I put mine up then decided to turn some wrenches while it was nice out, suddenly I became the go to ride by mechanic for the neighborhood. Sunday I got out for a 3 hour road ride on my cross bike. I decided to jump back into the pain so I went into the wind for the first half then came back with non stop hills making for a very tough 2nd outing. With temps closing in on 70s today and tomorrow I should be able to start work on my biker tan as well.

Doing Dishes

2009-03-13T07:31:00.000-07:00

I would normally never post pictures of my dishes, but when I opened the dishwasher it just struck me as funny. I have a similar situation when I open the dryer and out falls only bike or tech gear. The space that my bottles and bike gear require has been the topic of conversation more than once in my household and I am betting I am not the only one. Good thing I can remodel and landscape our house on my own, otherwise I might be out.

Peace 9r

2009-03-12T12:45:00.000-07:00

I am finally getting around to tearing this down to the frame so that it can be rebuilt to be as feathery as possible. Great steel frame just needs a little diet in the parts department, with any luck I should have her together tonight.

My Pit Crew

2009-03-11T09:02:00.000-07:00

A special thanks to my pit crew, aka my Parents Jerry & Judy Unwin. They did a great job keeping me going this past weekend and helping drive 1800 miles, so I just needed to be sure give credit to a great crew. My mom and dad took me to my first bike races 15 years ago so I guess they haven't gotten tired of watching the fun yet. Followers of my blog will remember that this is the second year my parents have come with me to the South for a national event. We had a great time touring Hot-Springs National Park and of course we had to do Graceland in Memphis on our return. Thanks again guys.

Spa City Recap,

2009-03-07T18:52:00.000-08:00

This recap is all over the place, but cut me some slack I'm dazed and confused. The end result was a 7 lap 70 mile 7th place finish, not as good as I had hoped for, but ok for the first ride out side since October. My first 2 laps were rocking and I could see the leaders just a few seconds ahead, but laps 3-4 my legs just shut down. I started to cramp and I never cramp, so I started to get concerned that I was going to fold like a bad hand. I managed to get it together for laps 5,6,7 . Going into the last lap I had 58 minutes to make it in and I was running at about that exact time so I just put the hammer down until I thought I was going to blow a heart valve and made it in with 2 minutes to spare. So I'm happy with my ride I wished for better, but that was more a wish. The reality is that I have put in a max of 7 hours a week on the trainer with the rest of my training being weight training, skiing and running. We won't even start racing until lat may in the Midwest so I have to give myself a reality check and be happy. Great race great people, be sure to put this on your calender.
A little drama the day before on my preride. I discovered the sidewalls on the tires I was running were way to thin for the sharp rocks in Arkansas. A rider that happened along had just the ticket for getting me back in, we booted with his expired Deer Tag, he then met me in the parking lot and had me follow him to the local bike shop so I could get new tires. I have his name and am going to send him some shwag for good karma.

To fast for a picture, no my folks are learning how to use there new camara.
Getting home base in the woods.
Usual suspects at the line.

I arrived on friday at the same time as John, Rebecca, Ernesto, kinda freaky all of us pulling in at the exact same time.

Almost there

2009-03-05T20:03:00.001-08:00

Just a quick pic of myself 2min ago trying get the DC Team Blogspot updated, answer emails, and get ready for the race. I am in Little Rock Arkansas just an hour away from Hot springs. I am really happy to have all day Friday to chill out relax and get a little riding time in. It's 70 degrees today and the race is looking even warmer, a far cry from the snow I left in Wisconsin.
Another glamorous room on the racing road, but after 700 miles it's heaven.

Wisconsin, Iowa, Illinois, Missouri, Arkansas it just keeps getting greener with every mile, unfortunately the bugs keep getting bigger causing great splats on the front of my toaster shaped Element.

GT Christmas

2009-03-04T09:51:00.001-08:00

Yesterday was crazy busy getting ready to go, but it was a little bit of Christmas come early as well. After arriving at GT to pick up shwag for dealers and racers I had a couple big boxes sitting under the tree. They had a Peace 9r all read for me, now I just gotta get it together with a lot more carbon go fast goodies.
My back up bike is going to be my GTR Type CX, I understand the course is smooth and fast so I'm not afraid to take it as my back up bike.
My Marathon for the marathon, its great to be back on a lightweight FS bike again.
A couple dozen shirts and hats for one of the dealers in Little Rock and some for folks that stop by the booth and say howdy.

Just find me at any race and I should have something for you, if you are on a GT Bike then I definitely have something for you.
This is another little gift from GT, a custom Oakley pack, this thing hauls everything I own, laptop, bottles, clothes.

March 5th

2009-02-27T14:26:00.000-08:00

I Spent the better part of the morning contacting the first batch of GT riders. It should be a promising year if the rest of the team looks as good as the few I emailed today. The team will be finalized by March 5th so all acceptance and denial emails/letters will be received by riders on or before that date. I am on the road, but am going to to my best to get the names up on the DC sites asap.

Thanks

2009-02-27T07:27:00.001-08:00

I'm picking up my bike today, Ok it's not my bike, it's Dave R. the manager at Williamson Bikes. I just want to send out a big thanks to him and Matt at Williamson. Thanks Dave for giving me your Marathon for the week, and Matt for going through it so its 110%. This will be the 3rd or 4th national level event that I have raced at on a bike that I had never ridden and didn't actually own. See folks, even racing and working for GT on the side won't get you any special treatment.

Dog Tired

2009-02-25T09:56:00.000-08:00

Death class last night, I took my class through dog chasing ball workout, nothing fancy just straight up hard intervals.
5min Easy Spin

15 sec. Interval
45 sec. Recover
Repeat 10x

5min Total Recovery

30 sec. Interval
1.5 min recovery
Repeat 5x

5min Total Recovery

1 min Interval
3min Recovery
Repeat 3x

Then we did it in reverse, this on top of a ride in the morning has me dragging like a dog who chased the ball to much.

Spa City

2009-02-20T06:01:00.000-08:00

If you are coming to this race drop me a line or just look for the GT Honda Element or GT tent, I should hopefully have some shwag by then. I am making some calls to area dealers so with some luck I will have a couple local shops there representing for us as well.

First up for me in 09 Spa City Extreme the 3rd stop on the NORBA XCM race calender. It again looks like I will be skiing up until the day I leave so that should make for some interesting times. I actually wish it was a 12 hour event over 6 just to bring the intensity down a bit. I have the fitness for both, but 6 hour events are still way more intense than the 12s. I much prefer to dig in and spread out the suffering. To add to the drama my bikes from GT will not be in until mid-March, but Dave, the Manager at Williamson Bikes, has been gracious enough to loan me his GT Marathon for the event, so a huge thanks to him and the crew at Willy Bikes. No time on my own bike, no outside ride time, and a possible 50-70 jump in temps should all be epic factors to overcome, but hey, it's theses things that make this sport great.

9r Correction

2009-02-18T14:23:00.000-08:00

GT does in-fact have a couple 9r bikes the Marathon 9r and the Peace 9r which can be run geared or single. What I am waiting for and referring to by available 9rs are full XTR or XT carbon 9r Zaskars and Marathons. A carbon 9r single would also be a gem. I have the peace 9r frame coming next week and will give you a report after I get it built up with some carbon of my own. Sorry I should have clarified my snobbery.

Not my Bike, yet.

2009-02-16T13:33:00.000-08:00

I have one of these coming unfortunately not in this color. I saw one of the Golden Bikes over at GT and it is really beautiful. I haven't seen any of the Gold Diggers over there yet, but I am betting they will be just as hot as the bike.

It's Official for now!

2009-02-16T07:47:00.000-08:00

Looks like USA Cycling is changing to its 3rd local. I have been checking the price for 9-mile and so far the site has not shown any update in prices, but I am guessing that will change as would the price for the 24 National Championships. This is going to be a interesting year for sure.

Ghost Bike?

2009-02-11T06:58:00.000-08:00

A friend at Saris sent me this picture of the paint job one of their vendors did on their road bike. By day it looks like a normal bike, but at night it turns into the GHOST BIKE. This got me really jazzed to paint my Single 29er. I think that would be the perfect bike for the 12 Hours of Pitch Black this summer.

Maybe this bike would look good glowing in the dark.

Recover

2009-02-09T07:07:00.000-08:00

Capping off another 15-20 hour week of punishment. Saturday started with a 3 hour skate & classic ski. Followed up with a hour run. It was amazing to be skiing and running in just a t-shirt. I am really proud of the head start I have on my biker tan. Sunday I went back out to ski, but the trails never softened up enough to go so I had to settle for a hour ride, hour run and an hour of lifting. Monday has become my recovery day which works especially well considering tonight I am bottling a Belgium beer with friends from Saris, ahhh yes, Belgium style recovery.

Dirt Coalition Gets its Own Site

2009-02-06T06:38:00.000-08:00

It has been a really long couple weeks of searching and contacting riders to apply to the Coalition. I am happy to say that I will be back to blogging about my own riding, racing, and brewing here, but promoting the team and its activities through it's own blog, facebook page, mtbr thread, twitter, on and on and on. So no more shameful plugs here for my folks at GT, I will save all that for the other places. The team will be finalized by March 5th, so if you want to see who made it and learn more about them and their exploits be sure to check them out at the link below or on my sponsor site.

Hurry Up!

2009-01-28T06:31:00.000-08:00

Just got the report that we have received just under 100 applications for the GT Dirt Coalition s0 don't delay registration ends February 5th. Click on the Apply Now Banner, what are you waiting for the economy to get better. If you have questions you can also email: TeamGTactive.com.
Decisions will be finalized March 5th, all applicants will be notified as to their status with the team.

GT Dirt Coalition

2009-01-22T14:18:00.000-08:00

I am very happy to announce that today GT Bicycles is opening the search for the 30 most talented and out-going riders in the USA. You don't need to be the fastest in the field, just a great ambassador. Some of the basic requirements are: you must compete in at least 6 events per year, be a members of IMBA or actively involved in the cycling community, be able to communicate the brand effectively, and lastly know how to have fun. I know many of you are sponsored so be sure to pass this along to anyone that you think might be a good candidate. Got questions, ask me and I will shoot them up to GT personally.
Team riders will receive a GT Zaskar (above) or a GT Marathon (below). Yes, a complete bike!
Both the Zaskar and Marathon are Carbon. The Marathon is my fix for 09.
Team riders will receive enough kits and clothing to get them through the toughest and dirtiest of seasons.

This isn't the only thing to keep rain off your new bike, Dirt Coalition riders will also be receiving a full EZ-UP Tent to keep them shaded and dry before each race.
Good luck to all of you that apply.

Portland Design Works

2009-01-21T08:15:00.001-08:00

Leather for bikers now takes on a entirely new meaning.
Just a little shout out to my friends for the successful launch of their new company Portland Design Works. They are up and taking orders so be sure to check them out. It looks like they are certainly putting a very artistic spin on some familiar products.

Best City & 2016 Olympics

2009-01-16T06:01:00.001-08:00

Our fair city has again been named as one of the best cities in the country to live in, of course this comes as no surprise to those of us who have chosen to reside here, but as an added bonus we awoke this morning to learn that if Chicago is chosen for the Summer 2016 games, Madison will host some or all of the cycling events. Now we just have to wait until October to see if we will have the party here. I know I get a little over the top about Madison, but 10 years ago I left everything just to live here so when we get cool new like this I always feel good about moving here.

09 Season

2009-01-14T07:50:00.001-08:00

Its that time of year again when gas prices have fallen and you start making plans to travel to the far ends of the earth to race. Now I just need things to stay that way so I can make it to more national races this year. I am definetly a go for the WEMS Series, Lumberjack, and Mohican, but the rest of the year is up for grabs, however both DSG and Hot Springs are calling me as I would like to get at least 4 of the NORBA XCM events in this year.

GT Golden Bike

2008-12-31T07:20:00.000-08:00

My new bike? No, but it can be yours, just go to GTisGolden.com and register. Win at selected races and you win the Bike for the next race, cheerleaders, mechanic, and travel expenses to the next race. More info and pictures of hot girls in short skirts coming.

Friends on the West Coast

2008-12-10T08:17:00.000-08:00

So it looks like some of my friends are now set up and getting ready to make a big splash in the cycling community. The brain trust that made up some of Planet Bike is now on there own. Be sure give them a look this spring when all of their products will become available. Portland Design Works

For Sale

2008-11-28T07:46:00.000-08:00

Jersey Devil HT, XT components, White Bros, Magic 29, Hayes hydraulic brakes, Bontrager xxl carbon post, bar, and wheels. New drive train just installed. Great condition. $1500 obo. Tell your friends.
Hellafaster 54cm Road, Crit, Tri Bike. Ultegra 10 speed. Ritchey WCS stem and bars. Carbon aero seat post and fork. $1500.

Done Racing 08

2008-11-21T08:44:00.000-08:00

So with free time we are getting into the brewing business in a big way. Making 10 gallons of Scotch Ale and 10 Gallons of Porter. Ahhh recoverite never tasted so good.
Secret race formula in there.

Well it finally happened, all the drive to race has left me. I am taking a cross bike with me to Iowa this weekend and if by some miracle I wake up and decide to race, well I will have all my gear with me, but looking ahead I realize I might be in for some early season racing in the deep South, so I really just want to be done and start building for next year. All of this is a guise really, as what I really want to do is get ready for the ski season. Typically by this time I have been on my roller skis about a 100 times, but with cross I have been on them twice. So there it is, done.

Viking Cross

2008-11-12T10:37:00.000-08:00

Well I don't know how the vikings did it, but I came away bloody so I guess that's pretty close to how they would have done it. I got the holeshot and led the first half of the opening lap, as we neared the back and windiest section I decided to let 2 go and grab there wheel for a little pull. On the 3rd or 4th lap I took a real slow speed fall on the asphalt, which left me rattled enough that I just stood up and looked at my bike for about 30 seconds. J.P. Erikson yelled at me to get the hell back in it, so I did and as a reward for his encouragement I tried to catch him for the remainder of the race. He kept his 10 seconds on me for the last 20 min and in the end finished 5th and me 6th. Regardless it was nice to stay in it and make a run at some cash. Taking this next weekend off partly to get some more remodeling projects done, but mostly to let the goose egg that is planted in my left hip heal.

Biking Like a Viking

2008-11-05T08:54:00.000-08:00

Thanks to all the guys down at Willy Bikes for getting me back in the game. I had a bad rear wheel hit and a nasty fall that tweaked my wheel. Now I can go have beer with my friends and this viking on Sunday.
Storming the beach head. A fiend yes fiend not friend sent this out to all crossers not noticing me dragging along like I was ducking fire on the beach. This is the best and worst part of the race, just when you feel like you are blown, time to ride or run through sand. Can't wait.

Bad Fun Day

2008-11-03T10:27:00.000-08:00

Tongue hanging out like a dog in the August afternoon. Thank god for the checkered flag.
At least the skin suit looks good.

So I decided to bag the race on Saturday as I just didn't feel like spending 6 hours driving this weekend for 2 hours of fun. Instead I went to farmers market and enjoyed the day of sun with Jill. Next year I think we will just spend the night in Milwaukee and make a weekend of it. The GTR CX was again better than me. I managed to hit a barrier on one lap knocking my rear wheel lose and while fixing it lost 3 spots, two laps later I hit a barrier on the run and went flipping ass over tea kettle losing another 2 spots. With a total loss of 30 seconds I managed to lose 5 spots, funny how much this is like F1 racing. I felt great which is to say I had the kind of legs and lungs that would allow me to ride all day, but my max was only 80% of my real max and I just couldn't get into it. I never mind losing as long as I get beat and not losing because I beat myself. I woke up at 2am still mad at my performance, so in about 30 min I'm back at the practice. Today I'm working on dismounts and bunny hopping barriers, so this should be good for twisted ankle. Stay tuned.

Double Cross

2008-10-31T09:46:00.000-07:00

Looks like another winner weekend for weather, wow that's a lot of W's in one sentence. Like many of you I am planning on beating myself up twice this weekend in Milwaukee. With a race on Saturday and one on Sunday I should be fully cashed by the time Monday rolls around, thank god for work its the only place I relax these days. Good luck to all those racing this weekend.

Spooktacular Cross

2008-10-27T08:58:00.001-07:00

Quick update on the Washington Park race. At the gun I got jammed up in the first corner and got led on a single file parade lap until I was able to break it lose and start chasing down guys. I normally have great starts, but am struggling to get the hole shots so far this year. I was again reminded that cross is not a sport of work your way up, you damn well better be up or the train is leaving you behind. This couldn't have been more apparent at this race where 30 mile per hour winds put you in a world of hurt if you weren't with a group. Anyhow I felt much better yesterday and managed to work back up to 10th by the final lap, but while trying to overtake a vampire and catch 9th I got caught up in tape that was blowing 10ft into the course. I had to stop re-adjust my rear losing another spot, however I was thankful I didn't drop back further. In the end I was 11th of 36, my placing wasn't much better than last week, but I felt about a thousand times better. I'm having a great time suffering and can't wait to hit the double this coming weekend. Pictured above is Dan the PBR man in his post race kit, to learn more about him and his antics visit him at his own snotty site. Dan is actually my contact person at Planet Bike. At the moment he is my go to guy for all my accessory needs.
I think all barriers should be covered in blood. Can't tell it here but that's about 15% grade of pain.
Warrior princess with farm girl chasing.
Top of the run led into dead mans forest.
School girl outfit, always a crowd favorite. I only have 37 more pictures of this rider.
Our very own Mrs. Madcross. This is Renee as a runaway bride. Her husband Dave was also racing in formal wear.
The jump of death. Better bunny hop it or get toasted.
Riders showing great leaping ability.
My buddy Scott Cole checking to see if he was in fact that fast or he is checking to see if he needs to get home to do Sunday yard work.
So cross is awesome and I gotta give another shout out to my folks at GT for making this possible the GTR Type CX has just made riding cross super fun. The bike is light and responsive and makes me feel even more confident than I probably should be. Hopefully seeing all the fun will inspire you to cross it up. Just go and don't worry about how you do, in fact, the less you concern yourself with that the more fun you will have and that's what cross as well as all racing should be about.

Practice Makes Perfect

2008-10-23T16:16:00.000-07:00

After spending about 30 min watching cyclocross how to videos I got out for an hour of solid practice time today. It occurred to me that I should really spend some quality time practicing my runs, run ups, and remounts. I can see that my redline ability will return, probably about the time cross closes up shop, but none the less it will come back, however what won't come to me is all those little things that help you gain or lose 5 ft. Cross seems to be a game of feet not miles, give a couple lose a couple and suddenly no matter how hard you try you are just hanging off the rear. With this in mind I decided to practice shouldering and running followed by of course the leap of faith to remount and go. Luckily for me and my manhood I hit the saddle every time and got a little faster with every attempt. While I was practicing it also occurred to me that I really hate losing so I'm gonna try not to do that anymore. So with a solid hour of practice and some good how to videos in my brain I think I'm ready to race on Sunday. See you all there.

Badger Cross Recap

2008-10-20T09:09:00.001-07:00

The start, so far everything good here. Below, first lap, Oh my god this hurts. Mommy please make the bad man go away.
Of course my new sponsor,GT, hosted this event. They happily pointed out each lap that I was not winning to which I replied "thank you I know this." Other comments, " Lee stop smiling and ride faster." This kind of coaching is really invaluable.
Still riding, still hurts a LOT. I just need another 11 hours or so to get into this.
The finish, think I will puke now. So as I suspected my new GT CX bike was way faster than I was, it handled great out of the box, unfortunately like a child driving a sports car I couldn't find 5th gear. I kinda suspected I would have a tough time at this one, as the last time I rode at this intensity was never. My body has been to the pain zone now so I think the rest of the season will be a little better. What I love about this day is that it was just like all the other races this year, get done and get to work. Immediately after this picture I loaded up and headed up north to help my mother in law trim trees and bushes. If biking riding and landscaping back to back were a sport I would be world champion.

Saris Gala Recap

2008-10-20T08:20:00.000-07:00

Another great year at the Saris Gala. The proceeds from the event go to the Bike Fed of WI so you don't mind dropping a little bling for that. You may recognize Katie pictured above as she is also a brew master that has been featured before in this blog. She's also a triathlete, but we won't hold it against her cause she's also a really cool gal.
My lovely wife Jill, as always, dressed perfectly for the occasion.
Here is just glimpse of the masses in the Saris warehouse, bottom left corner is Chris Fortune owner of Saris.

Leaving Van Dessel

2008-10-17T12:46:00.000-07:00

It is with a heavy heart that I must announce that I will not be riding for Van Dessel any longer. With what seemed like an even heavier hand I picked up the phone a couple of hours ago and called Edwin Bull owner of Van Dessel Cycles to tell him both thanks for a wonderful season and 2 years of partnership, but that I would not be able to continue with them in 09. I was approached by GT earlier this year to see if I would be interested in riding with them, I replied that the only way I would leave VDS is if they came at me with an offer I couldn't refuse and at the conclusion of this season they did just that. This was a really tough decision to make as the guys over at VDS have been great to me. They have taken great care in getting me everything I needed and then some, but GT simply came at me with everything short of the kitchen sink. GT is also located here in Madison and we do a lot of business with them, so as a business owner it made my decision much more clear. With that said, I can now announce that I will be racing for the GT National Team in 09. Details are forth coming and as soon as I get the green light you can get all the details right here. Thanks again to Edwin and all the guys at Van Dessel for a great 2 years.

Saris Gala

2008-10-09T14:25:00.000-07:00

It's getting to be that time of year again, that correct time to shell out a little green to support the home state. Remember your donation gets you a chance at fabulous prizes, pizza, beer and all the elbow rubbing with members of the same crazy sport we call cycling. Check out the Bike Fed for all the real details.

WEMS Reply

2008-10-09T12:01:00.000-07:00

WEMS was great at getting back to me and Gus as well as a number of others in a similar situation. I will wait to let them post their thoughts on the new rules for 09. The response I received doesn't look like they are going to change the standings as they are currently posted. Much like a court they are using past years as reference for how to handle this years situation, however changes are being made to future scoring that will hopefully make things more clear. Thanks to WEMS for such a quick response in this matter and for making changes to the scoring system. Congrats, to Gus for sticking it out the entire year. See you again in the spring.

Why post.

2008-10-08T06:54:00.000-07:00

Ah, I figured I would be damned if I did and damned if I didn't. I typically don't get into responding to my replies, but figured I might get a few on this matter, so I wanted to be clear about my decision to post publicly. First, I am all about supporting WEMS as well as all the race directors who put in countless hours. The reason I posted and sent a notification to EXPO is because I wanted it to be clear that there were no behind the scenes lobbying going on. The worst thing I could have imagined would be to email WEMS, have it agree with me and then change the results causing a lot of confusion and hard feelings all around. WEMS has returned my email and will be announcing results as well as changes for 2009. I have assured them that neither I nor my sponsors will be going back and forth over this issue after they have made their decision. I simply wanted to put up the facts as I understood them and let them decide. I know some people will still disagree with my decision to post, but I think all of us who race in these crazy things are part of a family and when there is a disagreement it should be brought to the table so it can be discussed. This is a good opportunity to make the series better, if you think I'm wrong and the series is good the way it is, then now is the time to let them know that. I'm fine being wrong, remember I'm married so I have experience in the matter. Let me also be clear that I have been referring to the other party as EXPO because names make things personal and this is definitely not. This is a disagreement with the scoring and not EXPO Racing. I love those guys and when this is over I will be buying them beer either way.

WEMS PROTEST

2008-10-06T16:05:00.000-07:00

I wanted to keep this open and out of the dark so here it is, I have filed a official protest with WEMS as to the 2008 Single Speed Overall Results. I do not feel this is a technicality in any way rather a major over site on the part of WEMS scoring. I competed in 5 races earning a total of 969 points, but was awarded 2nd overall because 10 Bonus Points were awarded to another rider for a race that was never raced, rather used to earn Pay Dirt Points. Without these additional Bonus Points this riders score would be 964. The following is the official protest including the outline of the WEMS Guidelines.

WEMS:

It has been a great year and another great series; however I am unfortunately sending WEMS this as an official protest to the scoring of the 2008 Single Speed results.

WEMS has awarded EXPO racing an additional 10 points for competing in 5 not the required 6 races needed to earn bonus points. EXPO racing competed in 5 events and Volunteered at 1, but was given 10 extra points on top of a race attended as a volunteer to earn pay dirt points.

My position per your guideline is that bonus points can be earned for competing in more than 5 events and that pay dirt points can be awarded for volunteering at a race, but bonus points can’t be awarded on top of a race that is used for the purpose of earning pay-dirt points.

WEMS Rules State:

To be eligible for an overall series award a team/solo rider must compete in a minimum of 4 events. The best 5 results will be used for tabulation of the final overall points. Bonus points of 10 will be awarded to a team/solo rider that competes in more than 5 events.

I will be posting this protest on my site Leeunwin.com and will be notifying EXPO Racing of my protest and position so that all matters regarding this oversight are public.

Thank you for your attention to this matter.

Lee Unwin

Van Dessel Cycles

Done for 08 Marathons

2008-10-03T09:50:00.000-07:00

Unless I have missed calculated I think I should have enough points to win the State SS despite the outcome of this weekends events. I'm going to spend this, the first weekend in 7 weeks at home getting caught up and enjoying the final farmers market on the square. It has been a really tough season for me, racing hasn't been so hard rather the mix of work, home, and play has been more taxing this year than past years. I think I have the work and home projects pretty dialed down for 09. I really hope this is the case so I can spend a lot more time training and getting focused on racing, something I didn't feel I was able to do this year. I never felt bad this year, but I just never felt like I was at my best either. With most of my big projects done I feel like I should be able to put down a better year. Good luck to everyone racing this weekend I will see you again when the grass turns green.

Cold Riding

2008-10-01T08:20:00.000-07:00

Brrrr, went with some friends from GT yesterday and thought I was going to freeze. I use to really like the cold rides, but there is a lot less of me this last couple years so I lack the insulation needed for the frozen tundra. On that note I'm getting out on the roller skis this week because I just learned that the weather experts are predicting another record snow fall. I thing I better look into a snow blower as well. I have a corner lot and am a big fan of the Norwegian workout, but after shoveling 8 feet of snow last year, I have decided enough is enough.

Thunderdown In The Underdown

2008-09-30T07:17:00.001-07:00

True to the title of the race we got just what it said, lots of Thunder in the Under. I was awaken to the lightning and thunder at 3am and it continued to pour until about 6am. I feared the worst, a day of slogging around in the cold and mud. The day stayed very cool, cloudy and damp, but the course was perfect. I have never seen a trail take so much water and produce no mud. The race was epic in size, my first lap was 90 min long and quickly moved to 2 hours. I picked a 34x20 for this one and discovered that I had chosen poorly. I could have run a 22 and been set for the day, so miserable was this gear that I contemplated stopping and changing, but decided to just suck it up and muscle it out for the day. By 4pm the sun came out and burned off the dampness. I came alive again and started dropping 20min off my lap time. With a final lap and a couple hours to go, I put on my lights and headed out, how great to ride in the dark on a 12 hour course. I commend Chris for not shortening the race as it really added to the event. In the end I finished 1st and 3rd overall and 1st in the series so I am fairly happy with getting my season back from the brink. This is it for me until next year or possibly until this winter if I head west to race, but for now I'm just planning on getting my self rehabbed and ready for another pounding next season.
I had to go to this race, I mean the winner gets a growler of beer, you can't beat that. Thanks again to Chris for putting on a fantastic race.

The worse part of racing marathons, the clean up. This is still sitting in my garage today ready for scrubbing.

Warmer Times

2008-09-29T06:52:00.001-07:00

I will try not to bore you all with the 700 pictures I took of Croatia, but here is just a smattering of this beautiful country. If you are considering going to Europe go here. With a heavy Italian influence on the coast and a Hungarian influence to the north we found the food to be the best we have ever had. Croatia is on the Kuna so everything was about 1/2 as much as countries on the Euro. The people were great and language was not a problem, as long as you know a little Croatian, Italian, German, and English. One day I spoke 4 languages, that was trippy. Above the Diocletian palace, we were lucky enough to have a room inside the walls of the city.

The view from one of our apartments. Jill scored us digs like this the entire weeks.

We got in a number of beach days on this trip. The one thing you don't see is anyone wider than their towel, love European beaches.
Getting better at the self portraits. Gained a little more color, but I'm peeling nicely now.
The Croatian flag, I must admit, it was the first time I had ever seen it.
Ahhh the nightly stroll, the cities come alive around 6pm and keep going until about midnight, you definitely know your on Europe time when you start having 2 to 3 hour dinners.

I'm happy to say the above pictures are not enhanced in any way, it was just that beautiful.

Plitvice, one of Croatian National Parks, we hiked this day for 3 hours up a chain of 7 elevated lakes with hundred of waterfalls. I took a ton of pictures, but none could show the true size.

Croatia to Underdown

2008-09-26T08:47:00.000-07:00

Got back on Saturday and have been busy at work and training to get my legs under me for Thunderdown. Really excited to see this course as I have never been there before. I will be up there around 5pm making some mushroom tortellini with a nice red Cabernet. I have my DVD player with the Itialian Job ready to go, so if you are headed up look for my Black Element, just bring some more vino. See you guys later.

Croatia Bound

2008-09-04T16:21:00.001-07:00

This is the last post for 2 weeks as its off to beautiful Croatia for me and Jill. We have are bags packed and our Travel Bible in hand so we should be all set. Everyone asks me why Croatia. The answer is no Americans. Its not that I don't like Americans, but its nice to travel and be far away from what you know. The Europeans and Aussies have been vacationing here for years, but it is largely undiscovered by the U.S. traveler.
We wanted to make it into Bosnia, but time is going to prevent us from doing so, oh well that will give them more time to get rid of the land mines before we return.

mmmm Beeeer

2008-09-04T13:44:00.001-07:00

Part of my training now consists of hanging out with gang from Saris Cycling Group. I am leaving their names out to protect their identity. This is how we make the special hoppy recovery drink that is so good to me after the races.
This brew is an ESB, in a few weeks I can report on its taste, but believe me it smells wonderful.
This one is a pumpkin ale that should be ready by Thanksgiving, now when we go around the table I will have one more thing to be thankful for.

Lesson Learned At Stump Farm

2008-09-04T13:33:00.000-07:00

Sunset over Green Bay, at least this was a good memory. The quick and short of 12 Hours of Stump Farm. I rode 11 hours in the lead and at 7pm thought, then confirmed that my gap over 2nd was at least 30min only to discover that it was in fact less than 10. I learned this while my bike was loaded in my truck. No one to blame but myself, a lesson I have taughtothers and have learned myself. The race isn't over until the checkered flag waves. I did however congratulate Travis or Sticky Wicket for a huge effort and was there to cheer him in as he handed me crow on a silver platter. I checked my lap times and wow the previous 2 weeks had definitely taken a toll, I couldn't breath and my legs felt like lead all on the best day of the year. I'm off for a couple weeks then I'm back at it for 2 more. This time until the end.

Stump Prep

2008-08-27T14:34:00.000-07:00

Its like dejavu all over again. Finally got my bottles cleaned, kit cleaned, and bike cleaned just in time to pack it all tomorrow for Stump Farm. This is the last one for 2 weeks, but I actually feel great, my cardio is a little suppressed from the efforts of the last 2 weeks, but my legs are 100%. I have always recovered really quickly which makes me think a 7 day event maybe in the cards, but I doubt I'm getting away from the homestead for that many days in a row. Looking forward to a flat race, see you all there

12 Hours Of Metro Challenge

2008-08-25T08:47:00.000-07:00

1st Single Speed 1st Overall. Good day at the 12 Hour Metro Challenge. Got the hole shot at the lead and didn't let go all day. Put down 115 miles with some nice climbs thrown in, no mechanical, no injuries, no rain. Good day in-deed.
The last look at the ski hill before I climbed in and drove back to Madison. Getting darker earlier, gotta start running lights at the next one.
Looks like a gravel road until you realize that its about 8-10%. Only had to climb this section 22 times.
Some of the sections were a little rough, there was a bottle and cage here at the start of the race.

Thanks Al and all the members at Metro another great race. Thanks for jumping in and keeping me honest all day.