Monthly Archives: December 2013

2014 is almost here!

Well at least for the calendar part…,10 or so days and it will be here.  But, it is still a long way to go before the season gets started.  This time of the year always feels like it is going to be FOREVER before it is here.  Living in the great white north makes you appreciate the motorcycle season when it is here.  But, geez it can be a long time coming.

I am figuring that it is about 50 days till I can get on a motorcycle somewhere.  And that will require driving somewhere much farther south than here in Wisconsin.  The driveway will still be snow covered, but Scott and I will load up and drive south to Missouri – about 8 hours away.

This year I am going to focus and fix what I am not good at and what I think is holding me back.

1.     First of all, my eyesight.  I cannot see so well at a distance anymore, and I struggle going in and out of shadows.  I have some contacts, but I have struggled with getting them in and out.  I suspect I can fix that, I just need to make it happen.

2.     I have always had pretty good fitness at the beginning of the year, but then I struggle to hold onto that once the season gets started.  The constant racing every weekend, and then trying to recover and work in between there has been tough.  This is the first thing I have admitted to with age – recovery is harder.  I have already started the fitness base, and it is going well.  I have a new plan for in season to help there.

3.     Finally, I have certain skill things I need to work on.  Getting across a double jump better, flat turns, choosing lines faster in the woods etc…  I am going to join the little MX club by my house this year, so I can do skills drills during the week.    

It is time to start working on new graphics, fixing the little things in the trailer, getting my frame painted on the bike etc…

New Moose Gear on the way!

New Moose gear on the way!  (Be sure to add a size to what you normally wear if you are ordering, they run small.)

The 1st thing is our new Moose gear.  We have been on Moose gear for a while now, and it is just the best.  Even though it is all snow covered outside right now, and hard to think about summer, the Sahara gear from Moose handles heat and dust and dirt like a champ.  Pretty psyched for that stuff.  This year we will stay with a traditional KTM color of orange and white.

Lots of other gear to profile here in the coming months.  Helmets, boots, goggles, new sponsors with our bike program etc…  Stay tuned and it will all come around in the next 2 months.

Until then, get out in the snow…  Enjoy it while it is here.  It is only for a couple of months.

Joe

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I might be old, but I am not left handed!

For the last few periods of hours, I have considered myself to be a descendant of kings. So tall I have been, that I have actually consumed an inordinate amount of #joetmeal. While that probably seems unlikely and surprising to you, I find it curious at best, concerning at worst. After all, what would a man with a yellow shirt say?

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There I am. Old, beard and all. I am looking kinda tired there, but in reality I feel great it is just a crummy photo. But, I did make it all the way through November with the beard thing. Ha.

No, I have always been known to favor the oatmeal (when is that national oatmeal day anyway?), but of late my age has been catching me out, I do not feel old but I mean I have a completely grey beard after all. So fettered with oatmeal dreams have been I that I have engaged the services of not one, but 2 trainers to help me beef up (although, I am not sure how beef would taste in my oatmeal). You see, I a have a goal of being the fastest old guy alive – not dead, but alive. (And yes, dead or alive would be something completely different, do not call me Rosanna) .

I have worked with Mary Grinacker with Up and Over fitness for some time. She helped Scott and I win/dominate/rule the world at the 24hours of Perry Mountain-ness. Back then, we needed to make sure we could go at it for 24hours. And yes I do mean IT. Nod nod, wink wink. It worked, as we surprised the factory teams and won the duo team race outright.

Our season goals are a bit different now, win the local series and get on the podium at the Ironman GNCC. Those local races are about speed. They are just 2hours long and you have to lay it down hard and fast at the beginning of the race. A GNCC race is no different in that respect, just 3 hours of laying it down hard. Either way, speed and strength are what these races are all about.

So with that, Mary said, and I quote.

PREPARATION PHASE – PRE SEASON
November / December /January
Approximately 10 weeks

Emphasis: Get STRONG. Hypertrophy. 3-4 sets of up to 15 reps.
(45-50 seconds)
Actually build some Bulk! Feel PUMPED up!
Dumb bells, Kettle Bells, Free Weights. Or Mary Circuit.
3 days a week.

Build ENORMOUS Aerobic Base. Need to do long rides and
long rows at BELOW anaerobic threshold. If AT = 165,
Need to keep Heart Rate at or below 155. Talking pace!

(Seriously, that is what the plan said that she gave to me)

At the same time, I have been going to Pats Gym once per week for the past year or 2. Pat, is amazing. He has muscles on his muscles. He can do a Turkish Get Up with a person above his head, don’t believe me check it below.

Pat, out of the goodness of his heart (that and that I basically funded the expansion of his gym based on my whole family frequenting his place), detailed the first period even further for me.

Strength Phase Month 1

Monday 12/2
Warm Up
2×5 wall squat 
2×10 squat 
2×5 goblet squat 
5×5 single leg squat @ 18-20” box
Work
Six way bb complex: 
6x deadlift + 6x bent-over row (back parallel to floor) + 6x hang clean + 
6x front squat + 6x push press + 6x back squat + 6x push-up
Do these all in a row without letting go of the bar. Rest 1-2 minutes. Do 3-4 sets. Increase weight on bar with each series, i.e. 75#-85#-95#-105#. Adjust weight accordingly
5×3 deadlift @ 80% 1rm 
Rest 3-4 minutes between sets  
1000m row for time

Tuesday 12/3
Pat’s gym workout

Wednesday 12/4
Mary’s class
Plus 60-90 minute row or bike @ easy pace

Thursday 12/5
Recovery
100x tgu @ 15# db (Yes as absurd as that sounds, 100 turkish get ups is considered a recovery workout)

Friday 12/6
Warm up
2×5 wall squat 
2×10 squat 
2×5 goblet squat @ 25# 

Work
Clean + front squat + hang clean: 
One triplet every 30 seconds for 10 minutes IE. 20 total triplets, use 75# – 135#  
10x pull-up + 20x kb swing @ 53# + 30x box jump @ 24″ box + 40x push-up + 50x sit-up + 60x burpee + 10x pull-ups
4x (30sec work/30sec “rest”) push press @ 2 x 15# db.
“rest” is in oh position. Aim for 25 reps per round. 
3×10 straight leg deadlift @ 95-135# 
5×2 single leg deadlifts @ 95-135# (2 each side)

Saturday
Warm up
2×5 wall squat 
2×10 squat 
2×5 goblet squat @ 25# 
Work – Dumbbell complex (standard): 
6x hi-pull + 
6x bent-over row + 
6x hang clean + 
6x front squat push press + 
6x ohs & sots press combo + 
6x push-up & one-arm row
Three sets, completed with 20-25# dumbbells  
Ball slam @ 25# + kb step-up @ 2x 25# kb (in rack position) onto 20” box
30-20-10 reps of each
4x (20sec work/10sec rest) row @ >100m per interval pace
2-3 total blocks, rest 2-3 minutes between each

Sunday
90-120 minute hike (preferably with elevation gain) @ 20-30# pack, or bike for 2 hours

And it goes on…you get the picture. If this does not cure my possible left handed tendencies, I do not know if anything can. Maybe a good strong IPA…hmmm. If nothing else, it should cure the old age piece.  I mean holy shit, that is some hard stuff.

Those youngsters will not even see me coming. Fastest old man alive!

Surrender Dorothy.

Joe