Category Archives: Fitness

FMB Tubulars from Portland Bicycle Studio on my Felt F2X

Did some nice updates to my Felt f2x.


Got some new FMB Tubulars from Portland Bicycle Studio! I glued these up to some blacked out Zipp 303s and they look pretty stealth. My Felt F2X from Campus Cyclery  came with Pink accents. I bought some blue electrical tape and covered these up. I bought some bright green duct tape and added another accent on the downtube.

This is one of my favorite looking CX bikes I’ve had and probably the fastest build… There’s only one problem, I haven’t been riding as much as I normally would for CX because I moved into a new house AND I’m coaching my son’s soccer team on Tuesday nights during my normally schedule Hungry* team rides. I’m racing myself into shape. :)

2015 Mohican Race Prep, Thoughts, Plan


Q) Am I ready for Mohican?

A) NO… I never am.

It looks like my training has been more consistent this year. Last year I got close to nothing in late March / April.

2014 miles time elevation
jan 169 13 11904
feb 195 15.5 13445
mar 376 28.75 36403
apr 411 29.5 27859
may 748 46.5 44243
total 1899 133.25 133854
jan 184 13.9 14697
feb 339 25.9 27372
mar 515 37.5 51347
apr 443 29.1 30625
may 500 35.25 26710
total 1981 141.65 150751
dif 82 8.4 16897


Training: After running the numbers I have 82 more miles, 8.4 more hours and 16897 more feet climbed. About the same amount of training. Let’s see if I can beat my 6:30 minute time last year. Last year I was on my geared MTB, this year I’ll be on my Niner Air 9 SS.

Strategy: Don’t blow out in the first section of the race. This is an exciting single track section, but the race is long. I’d rather be passing people later on in the race instead of being passed on those looong ass uphill grinders which seems to be the case.

Nutrition: Endurolytes (black magic). HOney Stingers, and GU Chomps with caffeine. I’ll stop at some aid stations for PB&Js and other misc. stuff. Water, I’m going to have 2 water bottles. One on the frame and one in my jersey. The new frame has 2 bottle mounts but there is one on the bottom of the downtube. This is just asking to get smashed / fall out.

2014 Training

2014 Training


2015 Training
2015 Training

How does the cell on the tip of my nose know to perform all the functions of a cell on the tip of my nose? How does it know that it isn’t a cell on the side of my nose (or my liver, brain, etc.) : askscience

This is fascinating!

Finally my degree (Molecular Genetics) can be useful!It’s all about protein gradients. It’s part of why life is mostly symmetrical or radial. You have a point of origin, let’s say a shoulder area, producing a particular protein during development. As the cells near it replicate to form an arm, the protein made at the origin spreads into them. The further the cells are from the origin, the less protein they have. Eventually, the cells are far enough away that the lack of that protein signals that the new cells being formed should be hand cells. Those hand cells then function as a new point of origin for a different protein radiating outward, which when present on its own forms finger cells and when mixed with the original shoulder protein forms wrist cells. At about a 50/50 mix of hand/shoulder proteins, elbow cells form.This is a very simplified explanation, as the truth involves the interaction of countless protein gradients and combinations from tons of origin points, but it’s the general way that your body forms and differentiates.So the cells on the tip of your nose are far enough from the point where your nose meets your face and have little enough of one or, more likely, five thousand nose proteins that they know they should be tip of nose cells as opposed to anything else. They’re obviously not getting “please become feet” proteins because the origin cells for those are much too far away.Hope that helps.


More great discussion here:
How does the cell on the tip of my nose know to perform all the functions of a cell on the tip of my nose? How does it know that it isn’t a cell on the side of my nose (or my liver, brain, etc.) : askscience

Training Plans for Cyclists | Strava

In preparation to getting my ass kicked by some Georgia mountains I’m going to start this plan


60+ Minute Climb

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Duration: 4 Weeks · 5 Workouts per Week
Start Date: Monday, January 26, 2015

Review the Lingo

Your plan will include a variety of different terms for workouts or interval types. Use the summarized list below for reference as you go. Find additional details here.

Climbing Repeats (CR) · Intensity 8 of 10
Increased climbing power at lactate threshold. (85-90 RPM)

Descending Intervals (DI) · Intensity 10 of 10
Maximal efforts of decreasing length. (110+ RPM)

Endurance Miles (EM) · Intensity 5 of 10
Basic aerobic development. (85-95 RPM)

High Speed Sprints (HSS) · Intensity 10 of 10
Out-of-the-saddle sprint intervals starting at a high speed. (110+ RPM)

Over Under Intervals (OU) · Intensity 9 of 10
Increased sustained power, above and below threshold. (90-100 RPM)

Power Intervals (PI) · Intensity 10 of 10
Increased power at VO2 max. (95+ RPM)

Speed Intervals (SI) · Intensity 10 of 10
Repeated, short max efforts to familiarize you with intensity and accelerations. (110+ RPM)

Steady State Intervals (SS) · Intensity 7 of 10
Increased sustained power at lactate threshold on flat/rolling terrain. (85-95 RPM)

Stomps (S) · Intensity 10 of 10
Muscular strength training via very short, seated sprints in your hardest gear. (95+ RPM)

Tempo Intervals (T) · Intensity 6 of 10
Improved aerobic endurance by using moderate resistance and lower cadence. (70-75 RPM)

via Training Plans for Cyclists | Strava.

A step toward a potential anti-aging drug | KurzweilAI

According to a new study published in Science Translational Medicine, researchers have tested a potential anti-aging drug called everolimus (AKA RAD001) — an analog (version) of the drug rapamycin (sirolimus)*.

In previous research, rapamycin extended the life span of mice by 9 to 14%, even when treatment was initiated late in life, and it improved a variety of aging-related conditions in old mice, including tendon stiffening, cardiac dysfunction, cognitive decline, and decreased mobility.

via A step toward a potential anti-aging drug | KurzweilAI.

How a Mysterious Body Part Called Fascia Is Challenging Medicine

Fascia is a web of fibrous tissue that permeates the body, but is it really the “Cinderella Tissue”that new age therapists, Rolfers, and yoga instructors suggest? The fascial system is still a medical mystery. But that could soon change, thanks to an unlikely alliance between researchers and alternative therapists.

How a Mysterious Body Part Called Fascia Is Challenging Medicine.

Elevation Training Mask | Simulate High Altitude Training

I’m thinking about getting this!


The secret of truly elite athletes isn’t the amount of time spent working out, the intensity of the workout, or the determination to push one’s body to the limits. No, world-class athletes are beating their competition thanks to the effects of high-altitude training.

When the air is thinner, your body works harder, increasing your ability to process oxygen. When you return to lower elevations, your performance will show substantial increases in strength, endurance and speed. It’s as if you were wearing a suit of armor while working out and then removed it for the competition.

It used to be that most athletes who wanted that edge were out of luck. Unless they lived near very high mountains, or had an enormous amount of money to travel to training facilities there, they had to settle for the benefits of a hard workout at sea level.

That was then. Now there’s a way to get the benefits of high-altitude training without heading to the mountaintop.

Altitude Training Mask

Elevation Training Mask | Simulate High Altitude Training.