The Hartford is always stepping up for US Paralympics. The Hartford employees’ raised over $37,000 for USP programs. I had the opportunity to attend this event and I personally thanked all of the Hartford employees for the support!
Things around the OTC are getting very busy. All the paralympic teams are coming through for team processing. It is during team processing that the team are outfitted with all the team gear! It’s like Christmas…every Olympics it seems that we get more and more stuff! The cycling team does not go through processing until the end of the month, but we’ve enjoyed seeing all the other athletes from the different sports. I had a chance to catch up with my friend Cheri Blauwet…you might have seen Cheri on TV on the VISA commercial. Cheri is an amazing person, great athlete, and recent medical school grad!
Yesterday’s training was great…Jim took me out for another very steady ride south of town. I believe that’s where the pink elephants live!! Jim and I met our handcycling team about 20 miles out. It is always fun to train with the guys (I am still working on the interviews, so you guys can meet them). So we set out on our training ride and the directions out there are simple… Ride to the horizon and turn left!! Jim and I set a steady pace with a goal of averaging 220 watts through the rolling terrain. The hand cyclists settled in nicely on our wheel and we just crushed it for 40 miles! I am always surprised at just how strong they are!! Jim and I dropped the guys off and we continued on our “Death March” home. We rolled into the OTC after riding 80 miles and burning almost 3000 calories.
On the fun side of things, we have two BBQ’s coming up! The first one is here at the OTC with some military families as our guests. It is always an honor to meet our soldiers and their families. They sacrifice so much for our country… the least we can can do is flip some burgers for them! The second is a team BBQ at the house of our head coach, Craig Griffin. Craig has always treated our team as a part of his family, and his dedication to our team is priceless. Thanks, Craig.
Check out Cheri’s Blog
Yesterday was an easy day. Our training schedule has been 2 hard days then 1 easy day. The saying goes, “Go hard on your hard days and easy on your easy days.”
So here is what my day was like:
6:30 Breakfast
10:00 1 hour easy ride
12:00 Meeting with CEO of Paralympics
1:00 Lunch
2:00 Laying down reading
3:30 Massage
5:00 (10 mins in cold plunge, 10 mins in hot tub, 15 mins in steam room)
6:00 Team Dinner
8:00 In room relaxing
9:00 Dreaming of Tomorrow
Today we have some hard interval training this am and another ride this pm. I am excited about spending some time in the “Pain Cave”!!
Clip from ride on Wednesday, Bear Creek.
Flower makes my breakfast most mornings at the OTC. She is a great person and makes a great omlette!!
Clip of my interview with Flower…….
I am always wanting to do more hours and more miles on the bike in order to achieve supreme fitness. If it were up to me I would probably be riding 40 hours a week. But it’s not up to me… it’s up to my coach Jimmy. I have to do what Jimmy has scheduled for me and trust the process. I often view my training as a big algorithm, and if I miss a ride or do not ride effort, the algorithm will not compute. I have to remind myself that I have been working toward this goal for four years, and all those miles and intervals will pay off. I have been focusing on the little things since I arrived at the OTC. I have been eating well, resting well, and focusing on recovery. As I mentioned before I have been taking advantage of the Recovery Center. My routine is as follows: 15 minutes in the 45 degree cold plunge, 10 minutes in the hot tub, 10 minutes in the steam room, then I hit the shower. I need to figure out how I can work a “Recovery Center” into the Williams’ Manor in Auburn.
I have finished my book, Daniel X, from James Patterson. I need to make a run to the book store and get my third book! I wonder how many books I can read before the end of my trip? It’s always a competition with me…how many books can I read, how fast can I ride my ride, how long can I stay in the cold plunge, how little can I eat and not be hungry!?
I want to thank everyone for stopping by the site! It is great to hear from some old friends and read your words of encouragement.
A lot of my training this week will be on my time trial bike. I have been focusing on the “Race of Truth” for my best shot at a medal in China. The (time trial) is a race against the clock, and the cyclist with the fastest time over the 25km wins. The TT is a physical and mental challenge… I have been riding my TT bike several days a week in an effort to become one with my machine.
The team is starting to come together. We had our first team meeting last night and our head coach, Craig Griffin, laid down the law! Craig’s message was for us all to come together as a team. We are all individuals going for individual glory, but it’s going to take the strength of the team for each of us to reach our highest potential. As a team we need to be able to count on each other… riding your bike is the easy part. So, I proposed that the team eat dinner together each night….so we will see how that goes, we have a very mixed group of personalities and disabilities. I am working on interviewing each athlete so that you guys can meet everyone.
Clip from my ride at the garden of the gods
http://www.youtube.com/watch?v=j9e3Vlt2yBk
Clean Start…………..
Today I start my hard training. I have made friends with Mr. Altitude, and now its time to meet Mr. PAIN! The weather today is better with sun and a high of 80 degrees. My training this week will consist of hard training in the morning with intervals and then endurance training in the afternoon. I want to get a lot of miles in this week so I can continue to drop the last few pounds to get to my ideal racing weight. This week I will also focus on recovery with many trips to the recovery center! Recovery is going to be key with the intensity of my training picking up!
I had a bit of a down day yesterday, but I feel a lot better today. This ride is a roller coaster and sometimes you just have to raise your hands up and scream!!!
That’s all I have to say about that!!!
I must have taken a wrong turn the other day on my ride and ended up in Seattle? The rain here has settled in and is not scheduled to move out until Monday! So that means another day in the “HOT BOX!” The Hot Box is a small training room in the basement of the dorms at the OTC. Yesterday was cool, we were training along side some of the best triathletes in the USA. They also have to train when it rains!
Since it was raining yesterday the conditions were prime for a great afternoon nap! I must say it does not get much better that a good nap on a rainy day.
Clip from yesterday……..
…except when you going to do a six hour ride in the mountains climbing to 10,000 feet! I was up at 5:30 this AM putting on my dancing pants when I got the call from Jim. The weather was going to be an issue with rain moving in and the temperature struggling to rise above 58 degrees. And with that, we would have to take a “Rain Check” on our EPIC ride.
Yesterday’s ride was good. Jim and I rode “Squirrel Creek Road.” The goal of the day was to ride a good steady endurance pace. This was good, because it meant that I am now acclimated to the thin air. The roads east of Colorado Springs are flat to rolling and they go on forever! You literally ride from horizon to horizon. This can sometime mess with your mind if you are suffering on the ride or if wind is fighting against you. I experienced this a bit yesterday… We were 2:45 minutes into our ride and Jim said that we just had to go up to the horizon, then we would be at hwy 24, which meant we were on the way home! We got to the horizon and Jim said we had to go 1-2 up this road and take a right, then it was another 1-2 miles then take a left, then another 1-2 miles, and then we should be at HWY 24!! With each call of the directions, I would look up the road and all I could see was endless miles and miles of pavement, and no signs of civilization…
We eventually made it to the road home….hwy 24. After a store stop and a nice refreshing coke, we killed the last 30 mins of the ride with speeds of 30-35mph on the slightly downhill run to the mountains… “Home!”
PS…..I did not see a squirrel or a creek on “Squirrel Creek Road.” I might have seen a pink elephant!!!!!!!!!!
After I finished the 395 pages of my book, James Patterson, “Honeymoon,” I made my way to the Recovery Center. The Recovery Center is more like a spa on steroids. It boasts massage stations, hot baths, Ice baths, steam rooms, and relaxation areas. I opted for the ice bath, a hot tub with 50 degree water. The purpose of the ice bath is to help speed recovery to your muscles. Fifteen minutes was all I could handle and then it was straight to the steam room to recover from my self-imposed ice age.
So with a smile on my face and a rain jacket in hand, I am off for my morning ride…………….
Clip of Squirrel Creek Road
If you look closely you can catch my coach jim in the group with LA.
http://www.superhumanmag.com/content/view/763/92/
I have this race on my calendar for next year!!!!!!!!!
I must be getting old!? I have been the first one in the dining hall Every morning since I stepped foot on campus. It can’t be because of my self imposed 8pm bedtime? I am just saying… how can I be up before all the other athletes in this place? I am up so early that the cappuccino machine is not even turned on yet!! The past two nights I have been sleeping a lot better; I must be getting used to the altitude.
Speaking of rest… That is the most important things about training camps. It’s not that you are training that much more than you normal do, because I already train 20-30 hours a week. The fact is that at camp you are able to focus more on recovery. Recovery is the key to getting stronger and faster! So you can bet that when I am at camp and I am not on my bicycle I am sitting down or laying down. There is a saying, ” If you standing, sit..if you sitting, lay down!” One of the toughest things to do a camp is to do nothing. In my normal day at home I am always on the go. Brooke and I rarely sit around the house. We are always shopping, visiting friends, eating out, or something. So when I am at camp it is nothing time. The way that I deal with my “nothing” time is to be on a schedule. For example, IN the time after lunch I usually lie in bed and read my book, that is from 1-4pm. At 4:00 it is a pm ride. Then dinner at 6:30 and in bed by 8pm.
So that’s all for now………………..”liv’n the dream!”
Jenifer Hale from NBC 13 did a great interview…………….
http://www.nbc13.com/vtm/news/local/article/paralympic_cyclist_goes_for_the_gold/31734/
Another 4 hours of training in the bank. I am starting to warm up to my new friend Mr. Altitude. Today’s morning ride was one of my favorites, GOLD CAMP ROAD. I ascended Gold Camp road today solo, except for my IPOD shuffle. Gold camp road is a great ride… it features a steady 3-4% climb, tunnels through the mountain, dirt road sections, and spectacular views.
On my afternoon ride I was honored to ride with the super-star of women’s cross racing, MRS. KATIE COMPTON. I am so proud of Katie and all her success with cross racing and representing her sponsor SPIKE Energy.
Off the bike today I read more of my book, James Patterson “Honeymoon.” It is amazing how much you can read when you do not have any distractions. Reading has always been a challenge for me but I am getting better at it everyday. It was in 2004 at the Paralympic games in Athens when I finished my first book cover to cover…that means I read every word! That is one of my proudest accomplishments, I was motivated by all the free time on my hands and the coolest, baddest, character featured in Clive Clussler’s books………….DIRK PITT. Since my first book, I have read no less than 25 books and listened to probably 100’s of books on tape! So to any kids out there who do not enjoy reading……………just find one good book and finish it!
Finally, I had a great dinner last night at my coach Jim Lehman’s house. It is always nice to get out of the OTC and have a home cooked meal. Jessica made some hand rolled raviolis, a nice spring salad, and sourdough bread. Jim and Jessica are great friends and wonderful parents to their 20 month old baby boy LUKE. They also have a cat named Ernie………………………..I miss my little buddies!
Katie website
http://web.mac.com/markuslegg/Site/Welcome.html
Interview with Katie
http://www.twojohnspodcast.missingsaddle.com/2007/10/15/katie-compton-interview/
Gold Camp Road Clip
http://www.youtube.com/watch?v=k0bKqfOPWus
Today was another good day at the OTC. I was up early, since it is Monday. I wanted to be ready for my Southwire customers! Much to my surprise the blackberry was quiet all day. My right hand, super dooper, rising young gunslinger, Robb Pressely handled all our BUSINESS! I did answer a few calls and put out a few small brush fires before they grew into wild fires. Believe it or not, I actually enjoy the distraction of work from training.
I am truly blessed to be able to chase my Paralympic dream; not many people get this opportunity, so that is why count my blessings everyday I that get to ride my bike. It’s amazing to sit around the OTC and watch all the other athletes. They are all great athletes in their individual sports and treat me and my fellow paralympians as equals. After all, we are all here for the same reasons: represent the USA, do our best in competition, and to enjoy the journey.
Thanks for supporting and joining me on my journey…………………………..
Day 3 Flip Video Clip
Today was an awesome day on the bike. Team USA (Greta, Mike, and I) got an opportunity to ascend the private road called “Crystal Park!” In order to ride this road you have to be a guest of a homeowner, our hostess with the mostest was Melissa.
Since I am still in my acclimation period, my training today was to just do some endurance miles and not to do any hard efforts. On the other hand Greta and Mike attacked the 6 mile climb with 3000′ of elevation gain like they were being chased by a schoolyard bully! Crystal Park Road is probably the coolest road I have ever had the opportunity to ride on. The views are incredible and the road surface is great. As you climb up the road you twist your way up the mountain via 10-12 switchbacks. Since I was taking it easy today I shot some video of our ride and tried to capture some of the views.
http://www.youtube.com/watch?v=3JemgYfH8hk
I am getting into my routine around the training center. It is funny how comfortable I have gotten with this place. I guess after chasing my cycling dream for over 12 years, I should be comfortable here. My life here at camp is very simple and that’s the point. The focus is on training and recovery. So the highlights of my day are calls from home, my morning cup of cappuccino, and my after-lunch NAP! I have to be honest, it has been hard to remove myself from my blackberry and computer, but I am working on “disconnecting”.
See the results
http://www.leadvilletrail100.com/default1.htm
Jim lehman has been my cycling coach since 2001! He has coached me to 2 paralympics medals!
If you need a coach click below
How do you like the upgraded SITE! Enjoy and remember to sign the GUESTBOOK
http://ronswilliams.com/2008/08/updateroad-to-chinaupdateroad-to-china
Ron made the hottest paper at Southwire
I was not a happy camper, the group was down to Will, T, and me. We are all great friends, but when you get in this situation all you can do is focus on yourself and what the heck is going on with your body. Will knew that I was going down like a retread, so he decide to ride up the road and start his death march home. Now it is just T and I, and I was going backwards fast. J ust when I thought I was going to have to throw in the towel, we rolled past a small church. At the church, some men were working in the yard, we asked for some water and they gave us some ice cold bottled water! That was one of the happiest moments of my life, and it restored my belief in human nature!
After a couple more stops for water and T leading me home like ET, I made it to T’s house! I was still seeing pink elephants and had to call Brooke to come get me because I could not turn the pedals over any longer. Once I got home I went through mainly different stages, I felt sick, I felt tired, and I felt like I had ruined my training for the weekend.
The body is an amazing thing. I drank my favorite drink, Orange Gatorade, and some Orange Pedialyte! The Pedialyte was amazing, after I drank 2 liters and got some rest I felt like a million bucks! I felt strong enough to help my buddy Chris repair a section of roof at my rental house….that’s a whole other story.
“Learn from your mistakes!”
Got to love doing intervals! I do a lot of my interval workout indoors. I do this because it is hard to find a road that does not have any interruptions for the 15-30 minute efforts. Riding on the rollers indoors allows you concentrate on your effort and focus on good steady POWER. Today was fun, I did my intervals while watching the tour de france, stage 4 TT.
The fun is over……………..60 days until China.
I am pleased to announce a new sponsor, Swiftwick! Since I only have one good foot, Swiftwick is my choice for performance socks. It was an easy choice for me, Swiftwick is Made in the USA, actually Brentwood, TN.
“If you have feet you can benefit from Swiftwick.”
My favorite is the “4 OLE” in White!
Until then, Ron
I am finally feeling like a cyclist again. It took some rest to get out of my HOLE! The trick was 1hr easy rides, naps each day, and a positive attitude! I also worked on my stress level. A friend of mine listed the most stressfull times for a person are
1. Moving
2. Selling a house
3. Having a baby
4. Job Change
At the Williams’ house we have 3 out of 4, and no we are not having a baby…………..
Last week I had a good interval session with good power, then I had a good saturday group ride with the best riders in bham! We did the hammer fest loop aka “Camp Winnie.” Camp Winnie features are get attack zone and several climbs. I almost won the sprint in the attack zome and I was climbing with the top guys! So I can say that my GO Sticks are BACK!
I have a lot of racing coming up in my preparation for the TRAILS. I will be doing
Tour of Atlanta–Stage Race
Charlotte 10 Mile TT
Union City–Stage Race
The joy is in the journey!
