Kyle's 2009 Etape du Tour Training Blog

Bigger Fish To Fry!!!!

2009-06-21T17:21:00.000-07:00

Each endurance sport has it's "big fish"! In running it is the marathon (26.2 miles), and for cycling it is the "century ride" (100 miles). People train for those specific events for months and months just to be able to finish one attempt. I have a lot of experience at training for marathons, I have completed three of them and they take quite a bit of dedication. While training for the marathons, you wanted to make sure that you wanted to peak on race day, which meant doing your longest training run a few weeks prior to the actual race. This allowed your body to recover just enough to perform at a completely rested, yet still fit level on race day.
Prior to starting my training for the Etape the furthest I had ever gone in a single day on my bike was 85 miles. It was a random summer day a few years ago, and I hurt for several days afterwards. When I received my training plan for the Etape I noticed 1 ride of 110 miles during the training leading up to the race. I thought about how meaningless my first century ride would be, due to the fact that I would be training alone. Yesterday the weather was great, and my training mileage called for an 85 mile ride. After 5 hours in the saddle I felt great, and decided today would be the day for my first century. As I rounded the last corner, and headed for home I noticed my computer roll over to read 100.00, and I silently celebrated turning into my driveway. Although it wasn't a big century ride, it still was a milestone for me. Each week I get close to the ultimate prize, MY stage of the 2009 Tour de France, so in the grand scheme of things this Saturday's century was just another rung on the ladder that leads to Ventoux. I reeld in a big one on Saturday, but there are bigger fish to fry!

Reality Sets In

2009-06-16T07:12:00.000-07:00

Last September when I first decided to embark on this endeavor, I only imagined what being in great shape and riding a stage of the Tour de France would be like. This past weekend I reached another milestone in my training, an 85 mile ride, which is officially the longest that I have gone on any single day of training. Since I am a pro cycling geek and follow all of the major races, I know what the Dauphine Libere race means each June. It is the final tune up for the TdF and it is starting to sink in that I am only 5 weeks away from my date with Mt. Ventoux.

My training is going well, I was able to ride 85 miles at an average pace of 18 MPH. Just 3 months ago that pace and distance would have been unthinkable. As I watched the stage of the Dauphine that went to the summit of Ventoux, I thought about how I would have my own opportunity in a few weeks. Lance Armstrong was quoted this last week as saying that the Ventoux is the hardest climb in France, well that certainly makes this feat even more special.

I really appreciate all of the encouragement from friends and family, I can't begin to describe how your kind words have pushed me to my limit, when I thought I couldn't go any further. My fundraising efforts for the Lance Armstrong Foundation are doing well. We have raise $1065 so far, and I am in the process of receiving a $1000 matching grant from my company. On July 20th it will be me, my Trek Madone 5.2 and 107 miles of pavement. I am quite confident in my ability to finish this ride, but their is a very sadistic part of me that is starting to think about how fast I can complete this. I think that is crazy talk! Just finish! By the way, I received my entry form the ASO the other day.......I will be racing as # 6299. Thanks again to everyone, and I will check back soon!

Good Days..........Bad Says

2009-06-08T12:17:00.000-07:00

One thing I have learned in the many years that I have been training for endurance events.......you have good days, and you have bad days. Whether it is training for a marathon, triathlon or the Etape du Tour, there are days when you feel like you can take on the world, and there are days when you just aren't up to doing anything.
After my great 75 mile ride last weekend, I was up for 80 miles on Saturday and a 30 mile recovery ride on Sunday. As I prepared for Saturday's ride, I noticed that the weather hadn't cleared up like the forecast had called for. It was still 55 degrees and overcast. I set out on the bike with every intention of putting in the full 80 miles, but quickly realized that my body wanted no part of a long ride. As I closed in on the first 30 miles I decided to take some advice that someone gave me while I was training for my first marathon. "If you don't feel up to it, don't do it." Adjust your training to suit your body. So I stopped at 30 miles.
When Sunday came I felt a lot better and completed my 80 miles with no probelem. I think I made the right choice changing my schedule, and I am happy that I got all of my weekly mileage in. My training is still going according to plan, and my weight is down to a lean 177 pounds. I am still going to continue to drop weight until the Etape, but I am very pleased with my progress, as well as how good I feel. This week is calling for a lot of rain, but that is no reason not to ride. I'll update later in the week with some training pictures.

There and Back!

2009-05-31T04:28:00.000-07:00

It has been almost a month since I last posted an update, and I think I have had good reason. On May 7th I was asked by my boss to participate in a project that would require me to travel to Germany. I was told that it would be a great opportunity, and an experience of a lifetime. I was not sure how long this project would last, so on short notice I packed my bags and hopped on a plane!

Prior to leaving I contacted Katya Krautz from Trek Bicycles, and she was kind enough to have a local Trek dealer rent me a Madone 5.2 for the legnth of my stay in Germany. Upon my arrival Tom, from Tom's Bicycles in Dortmund, Germany had my new rig ready and I was very happy. I was able to map out an 18 miles loop that included almost 1000 feet of climbing. It was a great workout, and helped my legs get the training they will need to tackle Mt. Ventoux in July. I found out quickly that German food is not very good for my diet, so I was not finding much to eat that didn't include heavy creams and fats. I didn't eat much, and ended up losing another 7 pounds. When I started thid endeavor back in October I had a goal of reaching a goal weight of 175 pounds, I am now 179. Almost there.

After 2 weeks, my work project was wrapped up, and it was time for me to return home. Yesterday, was my first long ride back home, and I was due for a 75 mile excursion. I felt great when I set out, and started out on familiar roads that complimented the great 75 degree weather. 4 hours later I finished my 75 mile ride, at an average of 18 miles per hour. That is the fastest training ride ever, and besides the fact, I felt awesome afterwards. I am more dtermined now than ever to have peak fitness for the Tour and look forward to finishing my training right here at home! This picture is of my new friend Tom from Tom's Bike Shop in Germany.

Chasing The Sun

2009-05-03T05:31:00.000-07:00

Since I have been training for the Etape, I have felt very good during my Saturday long rides. Each week my fitness has progressed in a way that is keeping me on track to finish the Etape in July. At the end of my long rides, I have felt like I could have continued for a while longer......until yesterday.
Sometimes you just aren't motivated, no matter how you try to psych yourself up for the ride, sometimes you just don't feel like training. After procrastinating for the better part of Saturday morning, I finally suited up and got my bike ready. It had been raining all morning so I put on my rain jacket and neoprene booties for the ride. I was due for a 60 mile ride, and was dreading every pedal stroke. I set out around 1pm and immediately felt a case of "dead legs" coming on. I wasn't pushing any big gears and my legs felt VERY tired. I hadn't even pre-determined the route I was going to ride, because the rain was consuming my preparation. Looking at the horizon I noticed a clear patch of sky off in the distance, maybe I could ride towards the clearing and find some dry weather. About 20 miles in, my legs weren't feeling anymore lively than during that first mile, but I was determined to push through and get these miles in my legs. The rain kept coming down and it seemed that I never got any closer to the sun. Almost 2 hours into the ride I finally caught the sun, it felt so good to dry off and shed my rain jacket. I continued to feel very tired and was starting to get stomach cramps.
I tried to eat, but the cramps intensified, so I just drank fluids. Finally 3 1/2 hours after I started, I coasted back home finishing all 60 miles. I guess the lesson learned was that you always wont feel great, but as long as you stay focused on your goals you will eventually catch the sun! Let's hope today is a little different!
Kyle

Group Rides or Good Friends!

2009-04-26T16:52:00.000-07:00

As much as I have read about cycling over the years, has always inspired debate over training alone or in a group. Since I have been training for several events, whether it has been the Marine Corps Marathon, Boston Marathon or one of the many triathlons I have completed, it has always been alone. I find that the solitude out on the road clears my head and provides a certain bit of motivation. I have read hundreds of running and cycling magazines that praise the camaraderie of group training, but to me it is the long lonely day in the saddle that is most grarifying....with one exception!

A few years ago my neighbor Eric bought a bike and began to accompany me out on my weekend rides. Eric and I would go out for several hours on the bike, each taking our turns on the front to cut the wind. Due to my training for the Etape this year, I started riding much earlier this year, which has prevented Eric and I from getting many training rides in together. We were able to get out on the bike yesterday, and the weather couldn't have been more perfect. 85 degrees, sunny, and very little wind. Sunday was a recovery day for me, and we enjoyed a nice easy 21 mile spin through some very beautiful farm country. When I go riding with Eric, there is always an adventurous spirit about the routes that we take. We often try new roads, just to see where they lead us. Thanks again to my good friend, for all of the great conversation and laughs during our rides, I guess that some training partners are worth their weight in gold! Thanks buddy!

This week's training has included some very interesting elements. An indoor spin on the trainer, a very wet and dangerous 20 mile Wednesday night ride, and a very fast 55 miles on a gorgeous Saturday in 3 hours and 4 minutes. My bike came back from the shop on Friday riding better than it did the day I bought it! The weather looks good for this week........I hope these good training trends continue for me!

Kyle

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2009-04-23T09:11:00.001-07:00

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It's an Uphill Battle

2009-04-19T15:13:00.000-07:00

When I often think of riding the Tour de France I envision stages in excess of 100 miles and mountains that never stop going up. Knowing that I will actually be riding a stage of this year's race made me quite nervous. First of all I have never ridden more than 85 miles in a single day,and second I have never rode an uphill ascent longer than three quarters of a mile. The challenge is to start logging in longer mileage while trying to simulate some steep climbs to go along with it. There was no way that the flat terrain of southeastern Massachusetts would give me the long ascents that are in the French Alps, but my job was about to pay off big dividends.

A few years ago I started a new position at work, that required me to commute to Clinton, Massachusetts everyday. Clinton is a very small town off of route 495. Each day I would drive to work over a very long and steep road called Watoquadoc Hill Rd. It was close to 4 miles long and gradually ascends out of the trees on to the hills of the Nashoba Valley Winery. Knowing that these steep climbs would aid in my training I began to plot a course to success. Using www.mapmyride.com I was able to plot an 8.8 mile loop that would provide between 500 and 950 feet of climbing (depending on what map program you utilize).

After a week that involved a lot of training, and a 24 hour whirlwind trip to the west coast for work, I wasn't sure if I was up to the task of a long uphill ride. When Saturday morning came, I ate breakfast, printed my map and packed my bike for the 1 hour drive up to Bolton, MA. After parking at the local church I suited up for a long day. The ride from the church up to the loop that I had plotted included a very steep section of road, that made me think twice about the days ride. Once out on the course, my legs had a chance to loosen up and I settled in for what would turn out to be 6 loops, 55 miles and close to 5000 feet of climbing. I learned a big lesson today that would prove to be very valuable.......when climbing a long ascent find a comfortable cadence, settle in and keep a nice easy pace all the way to the top. Not exactly rocket science, but it certainly works.

I had also read a great article this week that breaks down watts, power to weight ratio and climbing prowess...... http://www.astana-cyclingteam.com/fresh_brew/watts.html The bottom line is that Saturday's ride was a great confidence booster, with 3 months to go until the Etape I feel great, and the training is going well. My wife, Katie has been so supportive during the past several months, and does not mind my long days out on the bike. Cycling is definitely not a spectacular spectator sport, so I give her a lot of credit for her patience every Sunday in the Spring, and everyday in July when the TV is tuned to Versus for the Tour de France. She not only knows her football, but can probably name half of the guys in the pro peloton.

So heading into week 6 of my training plan, I feel confident and healthy.....let's hope that trend continues.

Kyle

Easter Sunday, Weight Loss and Shoe Testing

2009-04-12T04:28:00.000-07:00

It's Easter Sunday and a very sunny and beautiful day in south eastern Massachusetts. I am starting the day out with some banana and chocolate chip pancakes that my wife just made, so I can have plenty of energy on today's ride. As delicious as these are, I am trying to be very mindful of what I eat, because I am still trying to drop considerable weight prior to the Etape du Tour.
I started this endeavour at 220 lbs on October 6th just after I returned from a long anniversary trip to Napa Valley and San Francisco. Yesterday I weighed in at 190 lbs and still think I have a long way to go. Everything I have read about cycling in the high mountains all gets back to the same basic principal.......power to weight ratio! That means to be as light as I possible can be without losing any of the power or muscle in my legs. Obviously the lighter you are, the less weight you need to propel up the mountain.
As an avid fan of the Biggest Loser I thought I would utilize the Body Bugg tool that the contestants wear in order to monitor my calorie burn. This device sits on your arm, underneath your clothes and can tell how many calories you are burning. The goal was to burn 1000 more calories each day than I consumed. For the first 3 months it was easy, my body was burning calories like crazy, just by fitting in 1 workout a day, then came 198. When I hit 198 pounds the weight loss just stopped, and I couldn't jump start it for anything. I stayed at 198 for a couple of months until.......the shoe test.
For the last year I have been testing running shoes for Nike, it is something simple that anyone can do just by applying online. They send you a pair of shoes, you log your miles online and send them back 6 to 8 weeks later. A few weeks ago Nike sent me a pair of shoes, I was little nervous thinking that I wouldn't have time to run in them with all of the bike riding I was doing. So each morning I would get up and run 4 miles, log in my training, and save the bike ride for after work. Low and behold, the extra aerobic workout has boosted my metabolism to the point of dropping 8 pounds in a couple of weeks. I will continue this process until I hit my next plateau. My goal is to get to 175 lbs by the time I ride the Etape.

Kyle

The Weather Finally Breaks

2009-04-05T15:16:00.000-07:00

Anyone that lives in New England knows that April doesn't necessarily mean Spring has sprung, after all we have had 2 feet of snow on April 1st, and that was just a few years ago. After a very brutal winter, when it seemed that the snow was falling on a daily basis I thought the cold snap would never break. This week was the first week of April and it rained all week. The one good thing about the rain was............it was not snow! This might have been the Spring shower that finally broke the back of Old Man Winter. Eventhough it was 48 degrees on Saturday and very windy, it was a joy to be training in weather that was not bone chilling cold. Todays ride was a pleasant 60 degrees, and very sunny. Hopefully this is a sign of good riding weather.

As far as the training goes, I am feeling very good. I have been sticking to the training program that the Velo Echappe team sent out a few months ago. Saturdays tend to be the long ride of the week, followed by a nice easy recovery ride on Sunday. There are only two days of rest per week, and they fall on Monday and Thursday. The other days are shorter rides, but at a much higher intensity. Eventhough I have been feeling good, I am still very nervous about the long steep climbs of France, and without big mountains here in south eastern Massachusetts, I will have to figure out a way to simulate some long hard climbs. As you can see from the below chart, I am logging in as much mileage as time permits.

Mileage Week of March 30th
Mon Rest
Tue 10 Hard Pace
Wed 15 Average Pace
Thu Rest
Fri 13 Easy Pace
Sat 40 Race Pace
Sun 25 Easy Pace

Kyle

Here We Go!

2009-03-18T03:46:00.000-07:00

March 18th has arrived, and while for most people it is the day to nurse your St. Patrick's Day hangover, for me it denotes the start of my official training for L'Etape du Tour. The group that I will be traveling with, Velo Echappe has been kind enough to provide a comprehensive training plan to follow over the next 4 months.

Physically everything is going well, in fact I will actually have to dial back my weekly mileage these first few weeks while I train, because I have been building a great base over the past 6 weeks. While ramping up my mileage, I will also want to drop some more weight. At this point I have lost 25 pounds since October, but I would ideally like to lose another 15 to 20 prior to the ride. The bulk of my mileage will take place on Saturday and Sunday, but there are also some shorter rides scheduled for Tuesdays, Wednesdays and Fridays.

Proper fuel and sleep will be a key element throughout my training, a balance of good calories and quality sleep will certainly help sustain my endurance throughout my training. Unlike most professional athletes, I still have a day job to perform while I try to reach peak performance.

What seemed like a dream last Fall is slowly becoming reality, and I hope that all of these elements come together for a successful ride. Special thanks to the guys at Cycle Film for putting together such a great recon DVD, it certainly helps knowing the exact terrain we will be riding.

Hopefully this mild weather we have been having the past few days will be a new trend, but in New England you can never tell when Old Man Winter will decide to piss you off once again!

Getting Started

2009-03-01T05:07:00.000-08:00

As the snow falls AGAIN here in Massachusetts, I thought that I would take some time to write down a few thoughts and let people know what exactly I am trying to accomplish. As an avid recreational cyclist, and fan of the pro peloton I was looking for something a little more challenging than my weekly rides of 60 - 75 miles around town. I had read an article in Bicycling magazine a few years ago about a ride in France called L'Etape du Tour, which literally translated means "stage of the tour". Each year the organizers of the Tour de France pick the most challenging stage (usually very long with several mountain passes) and tag it as that years l'etape route. They open the ride up to 8500 amateur cyclists from around the world, to try and finish one stage of the actual Tour de France. The article talked about how challenging this ride is every year, but also added how it is the experience of a lifetime. After reading the article I still thought that I wasn't in good enough shape to ride, because I could stand to lose one, two or twenty pounds!

Then the motivation that I needed arrived on my birthday, September 10th. After 3 years away from the sport Lance Armstrong decided to come out of retirement and return to the pro peloton. Not only was he going to return to racing, but he was going to use this as a global platform to bring some much needed attention to cancer awareness. I started to get very motivated, but needed a few things to happen prior to making a commitment. First I would need to return to my orthopaedic surgeon to get the green light to begin training. I had knee surgery in August, and wanted to make sure that I was on track to undertake this mission. I would then wait for the Tour organizers to unveil the 2009 route in October to see which stage the 2009 L'Etape would be following.

On October 15th Dr. Richardson gave me the thumbs up to begin training, and the following week the ASO announced the route for the 2009 Tour de France. They chose stage 20 for this years Etape, which will take place on Monday July 20th. The stage will travel 108 miles from Montelimar to the infamous Mont Ventoux. For those interested in checking out the races official website please follow the link. http://www.letapedutour.com/2009/ETDT/presentation/us/index.htm

As I began logging plenty of base miles on the trainer in the basement, I thought a lot about what I had read about Lance's return. He had been out of pro cycling for three years and in that time 27.5 million people had died from cancer. That means that over the past three years the equivalent of EVERYONE in the state of Texas has died due to cancer. WOW! I was wondering if I could do anything to help the cause. I contacted the Lance Armstrong foundation and set up a grassroots fundraising campaign. My goal is to raise $3500.00 by July 20th. We surely all know someone that makes up that huge number, so let's try to end this once and for all. I am posting the link here to my fundraising page, and will ask everyone to please donate to a very worthy cause. 100% of this money goes directly to the LAF.

http://www.livestrong.org/grassroots2009/kschneider

I will try to update this site weekly with pictures, training updates, and our status in our fundraising efforts. Although I have been building a good aerobic base, I will begin official training on the 16th of March.

Kyle