Thursday, August 4, 2011

IRONBIKE PICTURES!!

7 days, 450 miles, 88,000 feet of climbing- IRONBIKE 2011

Many hours of steep hike-a-bike

Amazing views of the French/Italian Alps



Lots of long climbs and high altitudes....


Checkpoint at top of one of the high altitude climbs.

Traversing lots of shale and boulder fields, left-overs from avalanches

Tuesday, May 31, 2011

WWW.LOUKOBIN.COM

Recently published the website for my "real job"; physical therapy, personal training, massage, and coaching!!


My PT studio on Mountain Charlie

Tuesday, March 8, 2011

Alaska Ultrasport- 2011

During my 4th attempt at the Iditarod Trail Invitational it felt like things finally came together. I had my new awesome Fatback, the weather was agreeable, the trail conditions were good for the most part, and I had my eating under a little better control!

The temperature was pretty mild when we started out at Knik lake, and the wind that had been so brutal the day before, had died down quite a bit. Unfortunately, my legs felt super tight and tired and my knees ached at the very beginning... Having done many long races before, and knowing that the body can do a complete turn-around, I tried to ignore how I felt....

Eric and I stopped a few times in the beginning playing with our tire pressure. Not having much experience with the snowbike, it was difficult to know how much pressure to run. We pedaled along at a conservative pace until we reached the first checkpoint at 9:30 pm. At Yentna station we stopped briefly to fill our water as well as eat some of the food we had brought. It is really hard to find good and tasty foods that are eatable in the cold as well as can tolerate being shipped 2 weeks in advance from California.

The next 33 miles to Skwentna Roadhouse took about 5 hrs and we were pretty happy to ride almost the entire way the first 90 miles and make it there in only 13 hrs. Off course the lead guys were long gone, but there were a couple of guys still sleeping. After some tasty lasagna and sourdough bread we slept in a real bed for 2.5 hrs. I had taken an ambien in order to get some sleep, and it hadn't worn off, so I was really groggy when I first got up., but after a cup of coffee and breakfast that seemed to resolve. We took off at the same time as Lance Andre just after 7 am.

Again, the trail was great and we were making good time. We passed Shell Lake lodge about halfway to Winterlake Lodge without stopping. At 1:55 pm we reached the 3rd checkpoint, Winterlake Lodge on Fingerlake. This is where we got our first dropbags. We stopped long enough to eat the fajita-plate they served there, as well as resupply our food, batteries, and hand/toe warmers. Since the weather had been so cooperative, we still had plenty of food on our bikes, and left most of our drop-food behind for other racers to pick through.

The distance from Winterlake lodge to Puntilla is only 35 miles, but this is where the trail gets tougher, with lots of ups and downs. Last year, we pushed our bikes the entire way, but this year we were riding a lot more, even though your are still on and off the bike a lot. This section is where you encounter the Happy Steps, which are a few hills coming on and off the river. They are so steep, you can only push your loaded bike a few steps at a time. You push a couple of steps, put your brakes on for a brief rest, and push again.... My legs were burning from the effort!!!

The final stretch toward Puntilla seems to take forever. The trail is very windy and the milage ticks of extremely slowly. We reached Rainy Pass Lodge just after 11:30 pm. The little log cabin used as a checkpoint was manned by Steve who is one of the 5 brothers of Alaska family Perrins. The Perrins own and operate the lodge, and there is actually a reality TV show about the family's day to day life called "Our 5 sons". After Steve checked us in, he handed us a can of ravioli and told us we could use any of the bunks in the cabin. He put some wood in the stove and then left to get some sleep. I woke up freezing as there was only a sheet on my bed, and I had stripped of all my cold weather clothes. Apparently the fire had gone out... Since I was up, I thought it would be a good idea to wake Eric up so we could take off together with Greg Matyas.

After some oatmeal and coffee, filling our water, and getting everything back on the bikes we left to go over Rainy Pass at 5:40 am. The northern lights were lighting up the Alaskan mountain range with a soft green glow. The first part toward the pass was nice and ridable. It was chilly, but once the sun rose it warmed up. After about 8 miles the trail gets steeper and we had to start pushing. I kept stopping to eat, fiddle with my jacket and goggles, and Greg was getting further away from us.

A safety cabin on the way up Rainy Pass

Close to the summit of Rainy Pass

As we got closer to the summit, the wind picked up, but it was still a beautiful sunny day and the views were spectacular. It only took us 8 hours to reach the top. In the past, the downhill has been completely unridable. We have post-holed, bushwhacked, and carefully negotiated water trying to avoid falling through the snow and getting soaked. This year was a completely different story. The trail was perfectly groomed by snowmobiles, and the landscape was like a winter wonderland. We had a really fun ride down the Dalezell Gorge and reached Rohn in a record 2.5 hrs from the summit.

Coming down the summit

Our favorite checker Rob was manning Rohn as usual! Only Greg was at the checkpoint getting ready to go to sleep in the walled tent. The tent in Rohn has the same distinct smell each year. It is a combination of burning pine, wet clothes, and smelly socks. My glove liners carried that smell the rest of the trip... Rob served up canned ravioli and then brought us our dropbags which were sitting in a big pile outside. After loading up our bikes with new food, changing batteries in headlamps, and grabbing more hand/toewarmers, we took a 4 hour nap. The combination of ambien and earplugs put me in to a coma. It was a great and I felt really rested when we woke up! I knew I was going to need the rest, because the next 90 mile section can be brutally long.

We left again with Greg at 10:15 pm. Lance Andre had come and gone without getting any sleep. I had forgotten how tough this part of the trail is. The snow was deep and it was really hard to ride many of the steep hills. Getting on and off the bike gets tiring after a few hours. While it was still dark, we reached the Post Glacier. It was hard to assess which way would be the best to get up and over it. Even with the screws in my boots, I felt like Bambi on the slick ice. It was almost impossible to get the boots to grip. We could see where someone had lost their footing and slid partway down the glacier. After carefully negotiating the steeply slanted ice we were able to drag our bikes up in the snow on the side of the glacier. Our next obstacle was some minor overflow we had to cross in the dark. It was probably not that big of a deal, just an inch or 2 of water on top of the ice, but I got nervous thinking of breaking through the ice or getting my feet wet. I think the darkness made it a bit more nerve-wracking for me.

It was nice when the sunrise finally came. It gives you a bit of a boost when you have been out on the trail for hours in the dark. About 35 miles from Rohn there has been a walled tent in the past. The tent was used by the Runkel family for bison hunting and was always stocked with wood, a white gas stove and other supplies such as soup and Top Ramen. We asked in Rohn if Bison Camp was still there, but rumors had it that the tent had been torn down by bears and no longer existed. A couple of hours away from the former Bison Camp we ran in to Lance on the trail. He was sitting on a log eating some trailmix, looking a bit dazed. When we rode by he asked if we thought it would be OK to shoot some Starbucks instant coffee and chase it with Tang. Sounded painful on the stomach to me!

At 10 am, after 12 hrs of riding we reached Bison Camp and were happily surprised to find that it was still standing, AND had a white gas stove in it! Jay P got there right behind us and Lance also turned up as we were heating up some water. We made some food before getting back on the trail. Lance decided he was going to sleep for a while but Jay said he was taking off right behind us.

Cold weather gear

After Bison camp the trail gets somewhat easier. After 18.5 hours on the trail we reached Nikolai at 6:45 pm, just before dark. Nick and Olene Petruska along with their grand daughter Stephanie open their home to the racers as a checkpoint every year. I had felt pretty good up until this point, but I was exhausted when we got to Nikolai. It was difficult to eat the spagetti and meat sauce as I was feeling bloated and swollen. Bill Flemming was sleeping when we got to the checkpoint, but got up and sat at the table and chatted with us. We found out that Pete Bassinger was in the lead, with Jeff Oatley just behind. They had not yet reached the finish in McGrath, so we assumed the last 50 miles must be a slow trail. Greg had blown in and out, spending only 10 minutes in Nikolai, apparently still chewing his spaghetti as he sprinted out the door. That is one long push with no rest!!!

I decided that if I was going to be able to make the last push to the finish, I was going to need some sleep. I set the alarm for 12:30 am and slept for 4 hours. Bill was about to leave when we got up, Lance and Jay were asleep on the 2 couches. After our "usual routine" of an oatmeal breakfast etc etc we took off at 1:50 am. It's amazing how long it takes to gather all of your things, make food, and get out the door.

It was a nice night out on the river, but quite cold. My thermometer didn't work, but Eric said it was below -20. We spotted footsteps right away, and shortly thereafter we saw the faint glow from the headlamp of Bill Flemming. We stopped briefly and Bill was clearly not feeling super energetic, but he still had a great attitude and said he was going to "walk it in". 50 miles is a long way to walk... I knew there was just a matter of time before I was running out of energy myself, but I was trying to prolong "the bonk" by eating cookies, a bite of salami, and some nuts. I guess I got lazy and didn't feel like stopping to eat "real food" so instead I tried some sugary brownies. To make a long story short; the last several hours consisted of several bad bonks and a frostbitten right thumb, but we finally made it to McGrath. It was quite emotional to see Bill Merchant on his snowmachine and to reach the finish where Jeff and Greg along with Peter Schniderheinze (Finish-line host along with wife Tracy) were waiting for us. Eric and I got there in 4th place and I was pretty excited to have set a new women's course record of 3 days, 22 hrs and 20 minutes. Pete took his 5th win with Jeff Oatley only 25 minutes behind. Greg (owner of Speedway Cycles) had ridden all the way from Rohn on no rest and took 3rd place!!

Me at the finish on my awesome FATBACK from Speedway Cycles
http://fatbackbikes.com/

As always it was great to see our wonderful hosts Peter and Tracy! They are so generous to open their home to us, feed us, and take care of us when we arrive. Eric and I spent 2 nights at their house hanging out with other racers as they finished. It was great to hear everyone's stories about the adventures they encountered along the trail.

Tuesday, November 23, 2010

To the Caribbean Ocean- Day 4

On the last day of La Ruta, we actually got to "sleep in" since the stage didn't start until 7 am. We still had to be up for a 5 am breakfast of rice, beans, and scrambled eggs. Yum yum, just what I crave in the morning!! It was absolutely pouring when we were standing on the starting line, and the controlled start was pretty sketchy on the wet pavement. We still had some pretty steep dirt-road climbing for about 40 km, before the final downhill and flat 80 km section.

The standings were pretty much set for the general classification, unless there was a major mechanical. There was about 30 minutes between me and Angela, and another 30 to Rebecca, but you never know what can happen, so I still worked hard to make sure I stayed with Angela on all the climbs. She is a really strong rider, and does most of her climbing out of the saddle. We crested the final climb together and had 2 other guys with us, one was her teammate....

On the downhill it was again pouring rain, and it was hard to see with and without glasses on. from all the dirty water splashing. The rest of the race was pretty slow and easy for the most part. I clearly had no chance of breaking away from Angela and her teammate, so we pretty much rode the rest of the stage together. At one point I left them behind on the railroad tracks, but as soon as we hit a dirt road they worked hard to catch up again. It was quite annoying that they had 3 support vehicles next to them, handing her buddy drinks and food... She couldn't take any, but apparently he didn't care that he was breaking the rules. It was kind of funny when one of their cars got stuck in one of the rocky rivers :-)

We finished off the last hour riding on a dirt-road paralleling the Caribbean ocean. After the hurricane some of the puddles were so deep the water covered my whole tire. Luckily I only fell over once!!

Rebecca and me with our cool hand carved trophies and La Ruta coffee

It was great finishing on the beach. After parking my bike, I went straight in to the ocean!!

I think the La Ruta organization did a great job this year trying to make sure it is a fair race for ALL riders. I am sure by reinforcing the rules, this race will continue to attract high-level international riders as well as Costa Ricans.

Lico (3), Ben (winner), Alex (2), Rebecca, and me.

Cracking Down on Outside Support

The start of Day 3 was very interesting. After the presentation of the leaders' jerseys, Pipa announced that one of the top riders would be disqualified from the race because of receiving outside support. According to the rules, riders are not allowed support except for at some of the checkpoints. No more handing out drinks or food through car windows or even having a support vehicle following racers... I think this is a fair rule. Part of mountain bike racing is taking care of yourself as well as of your bike. It makes a huge difference if someone is there to hand you food and drink or clothing the whole day, you don't have to think at all... This has been a big problem in the past, and it seems part of the culture of La Ruta, but in order to make it fair to international racers, the organizers are finally cracking down on racers breaking the rules!!

The announcement started a big uproar, and some of the riders in the front, including Angela Parra (whose husband was getting DQed) turned their bikes sideways, blocking all racers from crossing the start line. SO LAME!!! After a couple of minutes, Ben Sontag, in his leader jersey, dropped his bike and grabbed the microphone. He was clearly angry and stated that he had come La Ruta to race a fair race and that people should follow the rules and not cheat. AWESOME!!! So, the race was on again!!!

I had forgotten that Day 3 also has some pretty steep hills. I felt pretty good going up the volcano and reached the top (almost 10,000 feet) in just over 3 hrs. It was misty and windy at the top, but pretty mild compared to previous years! I found out I was about 4 minutes behind Angela at the top. I stopped briefly at the checkpoint to fill up some water and grab a banana, I knew there was still more climbing to come.

The down-hill of the volcano was in surprisingly good shape. The weather had been dry the past few days, which made the rocky sections easier to ride. This day finishes with a really long paved descent which is super fun. You still have to be somewhat careful, because there are cars, dogs, and people all over the roads. I was very close to running over a chicken coming around a turn at one point.

Interviewed by Wendi Johnson at the finish of Day 3

I finished less than 1.5 minutes behind Angela Parra today, so I was really happy with my effort. Rebecca was in 3nd again.

Day 2- La Ruta


Had a really good race on day 2 of La Ruta. Today's stage was 47 miles with about 10,000 feet of climbing. A Costa Rican won the men's category followed by Ben Sonntag and Alex Grant riding for Cannondale. In the Women's category, Angela Parra from Colombian won again, but today I was only 3.5 minutes behind. Rebecca Rusch was in 3rd, 10 min behind me.

Today's stage involved some extremely steep climbing, over 30% grade for 2 miles straight. Part of the steep climbing was on concrete with big rocks thrown in so the cars can have some traction. It is super bumpy and hard to climb, even in your granny gear. The course was changed within the last few days, because the hurricane Tomas has damaged the original course and it was unridable because of slides. It was a little tough with the course change, because we had no map, so no real idea of where the checkpoints or climbs were, but that is part of La Ruta :-)

Checkpoint officials

Eric is in charge of managing a check point each day with the help of 3 volunteers. 2 of his guys attend the University that sponsors La Ruta. It seems like a very challenging but fun job. They have to shop for the CP food the morning of the race (which starts at 6) and drive out without a map to find where their checkpoint is supposed to be set up. There seem to be a lot of locals around, and little kids shyly come up and ask if they can have a piece of fruit or a PB and J sandwich. When they are finished with the checkpoint, the locals are so thankful to get the left-over bananas and peanuts, nothing goes to waste here....

La Ruta de los Conquistadores 2010

Some of the Locals Asking for a Treat at Eric's Checkpoint
Day 1
Had a great (but very hard) time during Day 1 of La Ruta today. There is a strong women's field this year and the organizers are really trying to promote women's mountain biking, which is nice as women's sports in general receive very little attention in Costa Rica.
This stage is typically the longest, 69 miles with about 13,000 feet of elevation gain. After a bit of dirt road the race takes you through the Carrara, which is a jungle preserve. It is always very muddy, and this year was no exception. There is one section of about 12 km which is unridable for the most part. This year there were also many slides because of Hurricane Tomas. I was staying right behind Columbian Angela Parra, the winner of the Pan Am games as well as Costa Rica's Guanaride. Right before Checkpoint 2 Angela, myself, and 2 guys took a wrong turn where there was no marking. We just made a guess where the road split and we where wrong. After some hiking we noticed the other riders were going the other way and turned. It wasn't that far, but still annoying!! After CP 2 Angela disappeared in the distance. I was getting pretty tired and a little crampy so I settled in to my own pace.
Eric was managing the 3rd checkpoint so it was nice to get to see him while filling up my water. As all of my saltpills had turned in to powder, Eric poured a bunch of table salt in to my camelbak. Didn't taste great, but kept me from cramping the rest of the day!

The rest of the day was pretty uneventful. Some times it felt super hard, and other times I was feeling pretty good. Angela Parra put some serious time on me, 23 minutes to be exact. I finished in 2nd with Rebecca Rusch about 9 minutes behind me. I'm pretty happy with how the day went overall. My bike worked descent besides some minor shifting issues and a minimally functioning rear brake, but that is to be expected after the jungle!!!
There are some new rules for La Ruta this year which actually seem to be at least partially followed and enforced. No outside support besides at some of the checkpoints. Riders taking outside support on the course are supposed to be DQd.