6-26-08 Wild Card Workout - "I Think I Broke My Core!"

Let me explain. I and nine other QMDC riders (Julie, John, and QMDC Event Director Kristine Entwistle) and XX1090 radio contestants (Steve S., Scott, Carl, Mike, and Steve) met up at Mission Bay for serious boot camp training. It was led by Pat Jak, a strength and conditioning coach as well as a USA cycling level II coach, who also teaches the Wednesday morning spin class. I must say up front that I have not really run in about 10 years, but was looking forward to a little cross-training to break from the normal cycling routine.

Pat started us out by having us give a brief introduction of who we were and what type of bikes we rode. I think I gave my entire life story (sorry everyone - I tend to rattle on sometimes). After the last person finished, Pat then gave us proper instruction on how our core (center muscles in the body) are very important and how we can increase our strength, flexibility, and even stamina by exercising our core. Pat led us over to the grass were we proceeded to do jumping jacks, dirty dogs, and pushups. We then started a little running - forward, backward, and side-by-side.

We had to do exactly what Pat did, especially to count out load when Pat counted or we had to do extra exercises. Once we got a little tired, Pat had us count in Spanish. Unfortunately one of us couldn't count in Spanish (don't feel bad Kristine, I forgot what came after quatro) so the whole group had to do pushups (first up, then your down, not half-way up, not all the way up, but down, then up). Those who were there that night will know what I am talking about. I think this is when my core started to break.

Pat then took us on a jog around various parts of the bay. At each stop, we had to do more exercises including speed-agility-quickness (touching 10 trees in 30 seconds - we learned that small clusters of two or three trees counted as only one tree! Who knew?), blob-tag (a lot of fun), and partner recline pulls. Then, we ran a little bit more.

Now here is where it got interesting. When we got to the large pavilion which had several picnic benches in it, Pat showed us how to do a partner calf exercise. This exercise consisted of one person leaning on the table with their back parallel to the ground, and the partner jumping on their back. Then the person leaning on the table raised up on their toes for 20 reps. You can imaging the look on the other people using the pavilion (not in our group), seeing a bunch of people giving piggy back rides. I think they must have enjoyed the show because they were sad when we took off and started running again.

The rest of the training consisted of more speed-agility-quickness, squats, and running. At the end of the session, Pat had us get in a circle and get into a front plank position in which you are horizontal to the ground resting on your forearms and toes. Nothing else could touch the ground. He then had us tell a story around the circle. When the last person finished, we could rest. It was the longest story I ever heard. Not because there was a lot of dialogue, but because there was a lot of pain in my body from being in a plank position. I think this is when I broke my core!

After all said, this was a great training session and I really appreciated Pat's instruction, expertise, and advice. If you missed out on this Wild Card Workout, don't fear, I see that there is another one on the books for July 17. I am not sure if it will be the same workout, but all I do know is that I will be there, hopefully, with a mended core!

Help me support CAF by clicking on the link below.

http://mdc2008.kintera.org/northup4CAF

Thank you.

06-22-08 QMCD Group Ride - Carmel Valley RSF Loop (2:30 40mi)

Unfortunately, I wasn't able to make it to the Wednesday morning spin class or the Thursday evening training ride due to scheduling conflicts. However, I did pony up and made it to Sunday's group ride of the Carmel Valley RSF Loop. Even though the ride was only 40 miles, it felt like a hard 60 with all of the accelerations, hills, and a ride through Stud Loop.

I saw several familiar faces in our Group 2 field and a few new faces as well. Early on I had a moment to chat with Roy Perkins: Director of Development of CAF. He had just returned from their large fundraiser in New York, “Celebration of Heroes, Heart and Hope Gala.” Roy was pretty much leading the entire way and it took all of my energy to just keep up with him. Nice pull Roy.

Another new face I saw belonged to Carl Gregory. Carl is a fellow radio contestant vying for a coveted spot on the QMDC team. He made the move from Group 3 to Group 2 this ride. He also has a very dry sense of humor and is great company on the ride. He has his own blog which is pretty funny to read. Go here to see more of the world through Carl's eyes. http://carlsbigworld.blogspot.com/.

Early last week I was able to provide some information that helped a few of the radio contestants make the decision to fundraise for this great event. Instead of competitors, I see all of the radio contestants as people who want to make a difference. After all, that is what this thing is about...helping out others. If you are a contestant and are reading this, I urge you to consider fundraising for this great cause. For more information, you may contact Kristine Entwistle at kristine@challengedathletes.org.

A few of the familiar faces on the ride were Sam, Kevin, and Scott (radio contestants) along with QMDC team members (Dean, Greg, and Deanna). I was able to chat a little with Greg during the first portion of the ride and soon found myself next to a new face, Dan. I found out that Dan rode in last year's QMDC and loved every minute of it. He was not fundraising this year and will be out for a few training rides.

That is one thing that I have noticed over these past weeks is that people will just show up and want to ride and be part of this great group of people with a common cause. It is refreshing to see and I am glad I can be part of it. Thanks again QMDC, CAF, and XX1090 Sports Radio.

The ride leaders for group 2 this week were Bryon and Kevin, both exceptionally strong riders that will pass you like you were standing still. Don't blink or you will find yourself dropped off the back faster than you can...well...blink. After leading us up through Rancho Sante Fe, we found ourselves on a section of road called Stud Loop. It doesn't seem like much, but for some reason, the tempo usually picks up here and there are some rolling hill sections that can wear you down. Luckily, just when I was running on empty, boom, there's the Sag Wagon. Just in time!

After practically swallowing an apple whole, a few pretzels, water, and a food bar, I was set. I bumped into Nancy, a QMDC Alumni rider who had a sweet, older Pinnarello bicycle. I am a sucker for the older model Pinnarellos and this one was a nice looking ride.

From the half-way point, we all pretty much stayed together in a group the rest of the ride. Once leaving the Sag Wagon, however, we soon found ourselves on El Camino del Norte. I had ridden this section before many times and knew what to expect. I jumped out front to see if anyone would follow and sure enough, Bryon comes screaming by with Scott Kaplan on his draft. I was able to tuck in behind Scott and we all hammered through the narrow, twisty, roller coaster of a ride. At the end we were all smiles.

The rest of the ride was a pretty fast cadence and we all took turns pulling. We eventually got back to the parking lot. After the post ride coke and water, and a few chats with fellow riders, I packed it up and headed home to take my 4-year old daughter to the bay. After an afternoon with my 4-year old, I was thoroughly wiped out. It is a good thing tomorrow is a recovery day. :)

Help me support CAF by clicking on the link below.
http://mdc2008.kintera.org/northup4CAF
Thank you.

Training Ride 06-15-08 Father's Day QMDC Ride - Scripps Poway Parkway (3:30 55mi)

This week's training ride was the Scripps Poway Parkway out-and-back. We all met at Fletcher Cove this time (which will be our usual start location from here on out). You could feel the energy in the air with so many riders there. Everyone was in a great mood and ready to start the long ride and longer hills. Right away the discussion turned to the Scripps Poway Parkway ascent. Stories were told about the grueling climb and everyone was praying that the sun would stay behind the clouds, at least until we turned around at highway 67.

Scott Kaplan from XX 1090 Sports Radio instructed everyone to pair up with the group they felt would best suit them. I immediately thought of sticking with group 3, but some of the people that I rode with on the Thursday evening ride were in that group and thought it best that I move into group 2. I think it was a better fit for me. Teamleader (Bryon) led us out and managed to keep us together in one group even with several red lights splitting the pack. After a while, we got a steady cadence going and Bryon floated to the back to check on everyone.

There is one thing that I would like to say at this point. The Teamleaders are awesome. They can really ride and are quick to keep everyone safe and out of harms way. The QMDC is very organized with safety as the number one goal. Thanks QMDC.

Now, back to the ride. Since group 2 was pretty big, I was able to meet a lot of QMDC riders (Andrew, Jeff, Dean, Deanna, Mike, Greg, Steve, and Bryon) as well as some other radio contestants (Mike, Sam, Kevin, and Matt) just to name a few. I found out that Sam had raced the 12 hours of Temecula the day before, rode 55 miles, and was still up front kicking @%*. If that guy's legs are fresh during a ride, you'd better strap a boulder to his back, otherwise he is going to smoke everyone on the next ride if he is in group 2. We also had Christian on our ride who was a contestant last year and will be out for a few training rides with us. He is a very strong rider and was good to talk to. Thanks for the tips and advice Christian.

By the time we reached the last ascent, our group caught up to group 1b. I had just enough time to talk a little with Jeffrey Essakow before the grueling climb began. Since I didn't know what to expect, or how long the ride was, I held back a little. I am not sure I could have given much more though because by the time I got to the top, I was pretty tired. Everyone did their own pace up the ascent and we all felt like we conquered our biggest challenge yet.

For this week's ride we had two sag wagons. One was the QMDC car and the other was Wheels on Wheels (WoW). I was able to meet the owner of WoW, Dan. We talked a little and he told me how he got started with his bike transportation business. Here is a link to his site. http://www.wheelsonwheels.com/ Besides trasporting bikes, he also provides sag support, especially helping tired riders try to figure out out to work the water jug when filling their bottles. Thanks Dan. If it wasn't for you, I probably would have shrivilled up out there from thirst.

After refueling with food at the half way point (and making sure we left plenty for groups 3 and 4), we descended the parkway. Now, I am the first to admit that I like to go fast downhill, as long as it is safe. The parkway is straight as an arrow, so as long as you keep a straight line, and make sure you don't do anything unexpectedly, you should be ok. After the descent we set a pretty quick pace. After a few miles, Teamleader Bryon took the lead and was soon way out front pulling us along. I swear that I didn't remember it taking that long to get out to the half way point. It sure did seem like forever getting back though. Maybe it was the several hills we had to climb, like Black Mountain Road. That hill was not fun towards the end of a ride.

Once we got back to San Deguito Road, we started a pretty brisk pace line and took turns pulling. This is one aspect of riding that I think we all need to work on a little more. Some of us were peeling off left, some right, and some were accelerating ahead. I am embarassed to admit that I did a little of all three. I was able to talk to Bryon after the ride and he gave some tips on good paceline tactics that I am definately going to apply to next weeks ride.

After finally getting back to Fletcher Cove, the coolers were busted out and everyone enjoyed water, coke, pretzels, and jelly beans. The QMDC sure does think of everything. We shared our stories of the ride and definately felt a little better after this challenge.

Next Sunday's ride will be the Carmel Valley RSF Loop. I am not sure what RSF stands for (Really Short and Fast?, Radically Scary but Fun?). Oh, Rancho Santa Fe - got it now. I will try to bring a camera on the next ride and take some photos of the training and put them up on this BLOG. So stay tuned....

Help me support CAF by clicking on the link below.
http://mdc2008.kintera.org/northup4CAF
Thank you.

06-12-08 Thusday Evening Ride (1:50 15 mi)

After fighting traffic for an hour and finally finding the parking area where we had to meet, we finally got out for a little spin around the Carmel Valley Loop. It was a fantastic evening for a ride. A nice cool breeze was blowing at our backs and the traffic was relatively light considering the time of day it was.

Some of us caught a lucky break and just made the first light on San Diguito Road. Four of us stayed out front taking turns pulling through the course. I met Tim, Mike, and Deanna. After the group all caught up to each other, it was off again for another hard pull. Deanna decided that my see-through bike shorts were'nt all that motivating and decided to take the lead position. After a good pull, we all took our turn up front. Towards the end of the ride, with one hill left, I decided to drop the hammer and blitz up the hill. Unfortunately, my hammer was more like a gentle tap and my blitz turned into a blutz. Thank goodness for the red light at the top of the hill. Little did anyone know that it was not the real reason I was slowing down. :)

A special thanks to ride leaders Tim (who pointed the way) and Kevin (who made sure everyone got back in one piece).

More to follow as the QMDC continues.

Help me support CAF by clicking on the link below.
http://mdc2008.kintera.org/northup4CAF
Thank you.

6-8-08 QMDC Group Ride - Coastal Ride (3:00 40 mi)

We had our first ride today that started from the Flower Hill Promonade in Del Mar. We rode up to the Oceanside Pier and back totalling about 40 miles. The pace was pretty tame, making sure that everyone got comfortable with riding with each other in a group. Everyone is pretty cool and willing to give advice, tips, and especially ecouragement. There was a wide range of skill level and everyone was split into 4 seperate groups. The group of contestants I was with went in between the 3rd and 4th groups, but after the half-way point we split up a little and finally made it back to the Promonade.

Scott Kaplan of XX 1090 Sports Radio was there and led the group of contestants out on our first ride. I had the opportunity to ride with him a little as well as a lot of other riders both within and outside of the contestant group. Everyone seems pretty excited about the training schedule and we all look forward to this week's spin class, Thursday evening ride, and finally the next Sunday ride.

There were a lot of photos taken during this first ride, so once they are available I will post some on this blog.

A big thank you needs to go out to QMDC for putting this together and to Kristine Entwistle for her coordination of this event and her tireless committment (which has been compared to putting on 7 weddings with 100 different brides).

Help me support CAF by clicking on the link below.
http://mdc2008.kintera.org/northup4CAF
Thank you.

The Qualcomm Million Dollar Challenge

I decided to start a Blog of my experiences with the Qualcomm Million Dollar Challenge (QMDC). What is the QMDC? Well, it is a 7-day, 600 mile bicycle ride down the California Coast from San Francisco to San Diego in order to raise money for the Challenged Athlete’s Foundation (CAF). Below is some information about CAF as well as a link to their website:

Established in 1997, the Challenged Athletes Foundation (CAF) is a unique organization that recognizes the athletic greatness inherent in all people with physical challenges and supports their athletic endeavors by providing grants for training, competition and equipment needs.

The hundreds of athletes assisted by CAF range from world class athletes competing on an international level to those who are recently disabled and are intent on becoming more active.

http://www.challengedathletes.org/about_caf/history.htm

I became involved with the QMDC because of a contest I entered, promoted by XX1090 Sports Radio, in order to obtain a spot on the QMDC Team. After reading more about CAF and its mission along with attending the first meeting, it soon became clear to me that I should make an effort to fundraise for this great cause. We often take for granted the ability to jump on our bicycles and go for a ride or throw on our shoes and go for a run. But what if suddenly that was not an option? CAF gives individuals back the option to ride, run, and live a fuller life. I want to help any way I can.

Help me support CAF by clicking on the link below.

http://mdc2008.kintera.org/northup4CAF

Thank you.