St. Vrain Canyon - Boulder, CO

One of the best parts of riding is the places that you would otherwise never see or experience but for your attachment to a two wheeled tour guide. The St. Vrain Canyon area, northwest of Boulder, CO, is one of those places I would never have thought to check out had it not been for my bike and a few insistent riding partners. There is seldom reason in Boulder, after a night binge drinking, to spend the next day spinning up a sun baked canyon with little in the way of food or water stops. Thank God for friends.

St. Vrain Canyon is located outside of the town of Lyons, CO and winds up to the Peak to Peak Highway that runs through the mountains south of Boulder to Rocky Mountain National Park. Appropriately, St. Vrain does a wonderful job of working your legs while climbing up to the highway, traversing some gorgeous terrain on its way. The canyon is long and narrow, with large rock outcroppings and sheer walls that gradually turn into large, tree filled meadows abutting the mountains of the Front Range. At the beginning of the canyon we usually take a couple of the side streets that parallel the main road; avoiding a bit of the traffic.

The St. Vrain ride is one in which you will find yourself gawking at the scenery, trying not to swerve off the road. While there is a lot of climbing involved, this ride is great as a longer, base building ride. The canyon's climb is gradual, similar in grade to Jamestown and Ward, but more difficult simply because of its overall length. Once on to the Peak to Peak Highway, the road becomes more rolling, with a lot of fun descents. From Ward on, the ride is downhill until the last climb over Lee Hill on the edge of Boulder.

You should alott a decent amount of your day for this ride, as it is long and you'll want to stop once or twice to eat and restock water bottles. There are numerous stopping points along the ride, including a little convenience store in Raymond, and the general store in Ward. Generally, there is a fair amount of traffic on Peak to Peak, but there are usually a lot of riders so people are aware of the spandex set.

Distance: 67 miles round trip.

Directions: From downtown Boulder, take 9th Street north to Pine Street and take a right. Head east and take a left on 20th Street, which will wind up a hill to a stop sign and turn into 19th Street. Take 19th Street north for 2.25 miles until it dead-ends into Yartmouth Ave., and take a left until Yartmouth intersects with Broadway. Take a right on Broadway which will bring you to Highway 36/N. Foothills Hwy, where you will bear left and take 36 North towards Lyons (busy road, but lots of shoulder room). 36 will intersect with 66/Ute Hwy, where you will take a left into the town of Lyons. Continue on 66 until it intersects with Hwy 7/S. St. Vrain Drive, where you will take a left. Hwy 7 is the road that runs through St. Vrain Canyon, which you can stay on for most of the ride. Typically, we take the side roads that parallel Hwy 7, the first of which is Old St. Vrain Road/Boulder County 84, which is accessed by taking a left, about a 1/4 of a mile after turning onto Hwy 7.

Old St. Vrain/Boulder County 84 will run back into Hwy 7. Take a left and churn for about 9.25 miles before taking a left onto Riverside Drive. This road will take you all the way into the town of Raymond, where you can refill water and buy food. Continuing past the convenience store, the road will eventually intersect with the Peak to Peak Highway, where you want to take a left (south). Continue on Peak to Peak all the way to the town of Ward (about mile 41.60. where you will take a left on to Nelson/Utica St./Indiana Gulch Road, which winds through Ward and on to Lefthand Canyon Drive, where you will bear left and head East, back towards Boulder.

At Lee Hill Drive take a right on to Lee Hill Drive (about mile 52.25), which you will take into Old Stage Road. Take a right on to Old Stage and which will bring you out to Broadway, where you take a right, and then your first left on to Yartmouth, returning back to downtown Boulder the way you came.


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NCAR/El Dorado Canyon Loop - Boulder, CO

These "Whopper Virgin" commercials are driving me nuts. The premise is that taste testers travel around the world to find burger "virgins", give them a Big Mac and a Whopper, and see which one they like the most - the "ultimate taste test." My problem with this commercial is that in order to find true "virgins" the produces must have found isolated populations, away from city centers where Burger King and McDonald's can be found. These isolated populations are probably growing and raising their own food. Which means that their diet is high on proteins, vegetables and fiber, and completely lacking in processed foods. The Whopper comes in an 1800 calorie package of processed beef, cheese, lettuce, tomato, onion and bacon (at your option). The Big Mac is a 540 calorie bomb with many of the same ingredients, but covered in a french dressing-like sauce. The "virgins" wolf down these burgers, give a thumbs up to the Whopper, and then the commercial fades out with some ominous voice-over about how the "virgins" have spoken. I have an idea; lets show these people about 2 hours after they eat the burgers - running around, holding their stomachs, vomiting and trying not to shit all over the town square. Maybe the producers could do a test of which burger resulted in less explosive diarrhea. The Whopper virgins have spoken!!

Thankfully we have bikes to work off any Whopper/Big Mac damage we've managed to do to ourselves, and thankfully mountain towns have an abundance of great rides. The NCAR/El Dorado Canyon Loop is a great flatter ride that runs through the South Boulder area. Featuring a few moderate climbs, great views of the southern Flatirons and a cool, isolated canyon, this ride great for putting in some base building miles.

Starting from downtown Boulder, the ride takes you up the bike path that runs parallel to Broadway and runs through the CU campus. This bike path will take you all the way into South Boulder and to the first climb of this ride, the NCAR campus, which sits on top of a hill underneath the Flatirons. This climb is long and fairly gradual, providing some great views of the plains and foothills and functioned more as a warmup for the rest of the ride. The descent, however, is a ton of fun - very fast, great sight lines, and fairly smooth road. Back to the bottom of NCAR, the ride climbs up through a Boulder neighborhood that provides some more great views of the meadows ath abut the Flatirons, before diving back down towards Table Mesa Road.

From Table Mesa the ride heads further south and eventually heads back to the El Dorado Canyon area. This part of the ride is my favorite - a long, slightly uphill road that heads West directly into the Canyon area, which is apparently a great spot for hiking and rock climbing. The road eventually comes into a small little town before it turns to dirt. This is our turnaround point. After winding back out of the canyon, the ride heads up Cherryvale Road - another long, rolling road that heads northeast. You'll roll past meadows, farmland and a reservoir. Not the mountains, but a beautiful part of Boulder nonetheless. From Cherryvale road its easy to hop onto the Boulder Creek Path, which will take you back into downtown.

The best part of this ride is the long, fairly even straightaways that are great for intervals or sprinting. The moderate climbing is nice if your legs or sore, or if you are trying to work off a hangover, when a climb up Flagstaff might result in you running around like the Whopper virgins.

Distance: 26.5 miles

Directions: Starting at 9th and Pearl Street, take 9th South to Canyon Ave and take the Boulder Creek Path east. Hop on to the bike path in Central Park, at Arapahoe Ave and Broadway St. Take the path as it climbs up Broadway towards south Boulder. The path will parallel the CU campus. About a quarter mile after Regent Drive you can either go under Broadway or straight towards the law school. Take the tunnel under Broadway, and then turn left, as you continue to head south (you'll be able to see CU's law school across the street). You will cross Baseline, where the path will briefly put you onto the road. The path will continue to parallel Broadway all the way up to Table Mesa Drive (sometimes putting you onto a road). Take a right on Table Mesa (towards the Flatirons). Stay on Table Mesa, as it climbs all the way up to the NCAR campus. Turn around once you reach the top and bomb back down Table Mesa.

Toward the bottom of where Table Mesa begins to climb to NCAR you want to take a right on Lehigh St. There isn't a stop sign here, so make sure to keep a look out for the road. Lehigh will climb and eventually crest above a large meadow before descending down all the way to Broadway (Lehigh will eventually turn into Greenbriar Road before intersecting with Broadway). At Broadway you will come to a light. Cross Broadway and you will be able to pick up a bike path, which you will take a right on (towards the south). This path will eventually put you on to Marshall Road. Take Marshall Road until it intersects with Eldorado Springs Drive, where you want to take a right. This road will take you up to a light. Go through the light, crossing Foothills Parkway, and then bear left at the convenience store. Eldorado will take you all the way back towards the canyon. Once the road turns to dirt, turnaround and head back, again crossing Foothills Parkway at the light. However, instead of heading back on Marshall Road, take a right onto Marshall Drive (your first right after you cross Foothills Parkway), and then a left onto S. Cherryvale Road, which is the first left you can take.

Cherryvale winds through the plains east of Boulder, passing farms and a resevoir before bringing you to a stop sign at the intersection of Baseline and Cherryvale. At this intersection, go straight and then take your first left on to Dimmit Drive. This road will eventually dead end at an entrance to another paved bike path. Take the path until it ends at Centennial Trail. Take a left and then your first right on to Merritt Drive. Take Merritt Drive until it intersects with Eisenhower Drive, where you will take a right and head toward the intersection of Eisenhower and Arapahoe Ave. Cross Arapahoe and then take a left on the the sidewalk/bike path that parralels Arapahoe and eventually intersect with the Boulder Creek Path to take you all the back to downtown Boulder.


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Top 10 Foods for Endurance Athletes

I consider myself more of a"trying not to get fat athlete", but Faster Tomorrow's Matt Fitzgerald has a good post about the top ten foods they consider the best for endurance athletes, along with a good recipe for a recovery drink, using a couple of my favorite ingredients (coffee beans, peanut butter and bananas. Sadly, no bacon). The list has a mix of proteins, fruits, vegetables, and carb sources, all geared toward helping performance and recovery.

Check out the post here: Top 10 List

And here is the recipe for the recovery drink:

Chocolate Peanut Butter Rush

1 cup low-fat chocolate milk

1 small frozen banana, sliced

1 Tablespoon dark-chocolate covered espresso beans

½ Tablespoon natural peanut butter

1 scoop protein powder (about 21 grams of protein)

Ice (and more low-fat chocolate milk or water for a smoother consistency)

Blend and enjoy!

Garden of the Gods/Cheyenne Canyon Loop - Manitou Springs, CO

Beyond the endless sprawl that typifies Colorado's Front Range are a number of more isolated pockets, where the plains from the East run into the foothills of the mountains, that provide the Front Range with some startling geographic formations that make exploring these pockets on bike incredibly fun and almost makes you forget the endless rows of houses behind you. Such is both the frustration and joy of Colorado's Front Range.

One of the better loops I've found in the Manitou Springs/Colorado Springs area winds through a number of these formations while providing some decent climbs and great views of Pikes Peak and downtown Colorado Springs (I'm all about the views). The centerpieces of the ride are Garden of the Gods Park and Cheyenne Canyon, two very distinct geological areas that we loop together through some of Colorado Springs cooler neighborhoods (don't roll your eyes, they do exist).

The ride starts in Manitou Springs, a cool little pocket in and of itself, winds through town before beginning a short climb into the Garden of the Gods (you can also start in downtown Colorado Springs, but navigating to the Garden of the Gods from there is a bit more traffic intense). The Garden is a series of red sandstone formations that have been pushed vertical by some crazy geological mojo. The formations break up the view of the Pikes Peak foothills, and thanks to the area's tourist town focus, sports a nice, wide road that runs through the entire park. The Garden sits on a series of hills, so this section of the ride is more rolling than anything else. At its high points, this part of the ride has amazing views of Pikes Peak and the mountains to the South. On a clear day you can see Red Rocks Canyon, the natural extension of the Garden that runs to the South. Because the Garden is a major tourist attraction, the traffic through it can be somewhat heavy, but thankfully the road is wide enough to easily accommodate everybody.

After the ride leaves the Garden of the Gods you will wind your way down toward Colorado Ave., and then head East, through Old Colorado City. Old Colorado City is a mix of shops, restaurants and bars, similar in vibe to Manitou, but with more of a focus on clothing boutiques. I like this area because it feels like a separate town from Colorado Springs, lacking in the whole Army/James Dobson vibe that Colorado Springs has at times (not that there is anything wrong with that. Sort of). The traffic through here moves slowly through two lanes, so riding with the traffic is not much of a problem.

After passing through Old Colorado City, the ride begins a long climb up to the Cheyenne Canyon Area. This part of town is where the huge, new money houses are. So along with every architecturally appealing home is one that looked it was designed by someone who was having a seizure while tripping. A lovely effect. After riding through the Cheyenne Mountain area, the ride takes a turn toward the West, and into the canyon that forms the other half of this ride.

Cheyenne Canyon is a deep gouge in the southern foothills of Colorado Springs, with high rock walls and narrow roads. Riding through the canyon is at once visually stunning, and a bit , treacherous, as there are a number of almost blind corners that cars often come through too fast (this is where our driving teacher took us in high school. I have memories of one of my classmates almost running us into the rock walls on every narrow turn. This is what I think about when I hear cars coming). BUT, don't let this deter you, as most cars move pretty slow, and the road is wide enough for them to pass you easily. If you head up there at the right time, like the early morning or late afternoon, its rare that you will see a car back there. This part of the ride is the steepest, climbing up a road that runs parallel to a creek. As you come close the crest of the climb, the road passes by Helen Hunt Falls, a worthwhile place to take a break on the way down. Past the falls, the road takes a series of switchbacks before turning to turn at Gold Camp Road. This is where I turn around. The descent back down the canyon is super fast and lots of fun, just be weary of the slow-ass tourists that apparently have never seen rocks before.

After coming out of the canyon, the ride takes you into the Broadmoor neighborhood, but before doing so make sure to ride by Starr Kempf's house. Starr was a local artist known for his huge steel sculptures that still reside on his front lawn. After this minor detour, the ride heads up past the Broadmoor hotel and crests at the Cheyenne Mountain Zoo. This is a short, somewhat intense climb that wraps up the side of Cheyenne Mountain. This part of the ride is worthwhile simply for the views of Colorado Springs and the mountains to the West. I usually loop through the parking lot before heading back down. The descent from the zoo is a ton of fun and will take you past one of the more aesthetically attractive buildings in this part of town, the Broadmoor, a luxury hotel with some amazing landscaping. A great place to bring a date for a drink. There are a number of cool neighborhoods around the Broadmoor/Zoo area that are worth exploring. After the Broadmoor area, the ride will return back through the Cheyenne Mountain neighborhoods, and back through Old Colorado city.

Distance: 31.50 miles roundtrip

Directions: From Downtown Manitou Springs, head East on Manitou Ave and take a left at Buena Vista Place, which is just past the Manitou Pool. At the stop sign take a right, and then your first left onto Garden Drive, which will take you through the Garden (the road goes through a number of name changes, but there is ony one route through). You will eventually come to an intersection where you can go right or left onto Juniper Way. Take the left and head down the hill to the stop sign, where you will take a right on Gateway Rd. Look for a dirt road/path on the ride that parallels 30th St. This path is dirt, but lets you avoid the heavily trafficked 30th St. Take this path until it dead-ends onto 31st St. Head south on this and it will take you to Colorado Ave.

At Colorado Ave, take a left and head through Old Colorado City. At 26th St take a right, cross Cimarron/Hwy 24 and climb up to Lower Gold Camp Road. Once you hit Lower Gold Camp take a left and head downhill until you hit S 21st St. Take a right here. 21st will turn into Cresta, and will take you through the Cheyenne Mountain neighborhoods and past the Cheyenne Mountain High School. Soon after the High School you will come to Cheyenne Blvd. Take a left here and head West. Cheyenne Blvd will eventually turn into N Cheyenne Canyon Road. This road will take you all the way to the top of the Cheyenne Canyon section of the loop.

After descending back down the canyon, take a right onto Evans Ave, riding past Starr Kempf's house, and take a left onto Mesa Ave, and then bear right onto Penrose Blvd. Penrose will take you all the way up to the zoo. Loop through the parking lot and head back down Penrose where you will come to a stop sign (you've already been through this intersection), and take a right onto El Pomar Road. This road takes you past the Broadmoor and to a traffic circle. Take the second exit and then take a left at the first opportunity which will put you onto Cresta Rd.

Take Cresta all the way back, but instead of turning back onto Lower Gold Camp, keep heading straight, over the hill, and down until the road (now 21st) intersects with Cimmarron/Hwy 24. Cross the highway, and take a left at Colorado Ave, which will take you back through Old Colorado City. At 31st, take a right and then your first left. This puts you onto W. Pikes Peak Ave, a road that parallels Colorado but has very little traffic. Eventually this road will dead-end. Take a right and then your first left, this puts you onto El Paso Blvd which will take you all the way back to Manitou.

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Lovejoy to Greenleaf Loop - Portland, OR

This loop is a pretty simple variation of the Lovejoy Loop and is another quick and easily accessible ride that can provide a nice climbing workout before happy hour. The big difference with Lovejoy is that the Greenleaf Loop provides another few miles of climbing.

This loop takes the same route as the Lovejoy Loop, except instead of turning back down Cornell once you reach the intersection of Skyline and Cornell you are going to want to take the road slightly to the left of Skyline. This is Greenleaf Road, and it provides a nice little climb back up to Skyline were you can take a right, head back to the intersection of Skyline and Cornell and then head to the bars.

We usually get in a great workout by looping Greenleaf a couple of times before heading back to town or onto a longer ride. There are some dicey corners in there, so watch out for cars barreling down at you or from behind you, but there are rarely cars on this road. I discovered Greenleaf pretty late in my biking exploration in Portland but it quickly became one of my favorites.

Distance: 12.5 miles round trip

Directions: From the intersection of NW Broadway and NW Lovejoy take Lovejoy west until it turns into NW Cornell Rd. Head up Cornell, around the two tunnels, and take a right on NW 53rd Dr. Take this until it connects with NW Thompson Rd and take a right. When Thompson intersects with Skyline take a left and head to the intersection of Cornell and Skyline. At the intersection you can see NW Greenleaf Rd on the other side of the road, slightly left of where Skyline continues after the intersection. Take NW Greenleaf Rd until it winds back up to Skyline. Taking a right will bring you back to the intersection where you can either loop it or head back down Cornell to complete the loop.


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Larch Mountain - Portland, OR

I think its odd that Dunkin' Donuts is such a huge purveyor of coffee on the East Coast. I was in Boston for a wedding last winter, and was intent on finding a good source to feed my bean addiction. I usually default to Starbucks in such situations, but a lot of people in town kept pointing me towards Dunkin' Donuts and I felt obliged to check it out. I generally associate Dunkin' Donuts with giant pieces of sugared carbs (donuts) and giant customers eager to eat anything that looks shiny (America). However, the joint actually has some decent coffee. Nothing near the level of the Portland coffee scene but it definitely hit the spot. Note - for some reason the Dunkin' staff inists on putting in the cream and sugar for you, so if you are picky about how you dress up the bean make sure to ask for it black so you can do it yourself. I was thinking about coffee when I first rode Larch Mountain because in the fog and rain that was my companion for most of the ride, coffee sounded like a great way to stay motivated. As with many days in Portland, sun and blue skies in the city does not translate to good weather in the Gorge.

I found Larch Mountain through a brochure in a local bike shop advertising the Larch Mountain Hill Climb and decided to check out the course. I have been looking for great climbs since moving to Portland, and Larch Mountain has quickly become one of my favorites. The road ascends through thick Pine forests, slowly gaining altitude over its 16+ miles until the last few miles where the road begins a series of switchbacks. I usually start at Corbett High School and ride along SE Crown Point Highway, from there I bear right onto Larch Mountain and churn for the next 14 miles. The road will eventually dead end in a parking lot. If you dismount and walk on the concrete path that veers into the forest it will bring you to an amazing view of the Cascades. The descent is a blast; it's fast and easily navigable. The best views are on the way down; wide open vistas of the Columbia River and the Gorge. Larch Mountain is one of those "only in the Northwest" type of rides - a great reminder of why Portland is such a great place to be.

Distance: 16.40 miles from Corbett High School to the Summit

Directions: from Portland take I-84 East to exit 22. Take a right onto NE Corbett Hill Road

From Portland: I-84 to exit 22 and take a right onto NE Corbett Hill Rd. Follow this road to the road up the hill and you will come to an intersection with E. Historic Columbia River Highway. Take another right on this road and Corbett High School will be on your left. Park here, gear up and then head West on E. Historic Columbia River Highway for about 2.25 miles before bearing right onto E. Larch Mountain Road. Stay on E. Larch Mountain until you reach the summit, 14.15 miles later.

Note: The beginning of NE Corbett Hill Road is incredibly steep, and I've heard of a lot of cyclists using it as a training ride. My only aversion is that there are a lot of blind corners, and a lot of cars, so be careful with this one.

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Skyline to Rock Creek Road Loop - Portland, OR

My Portland riding routes are generally based around Skyline Boulevard, the road that runs along the upper ridges of the West Hills. This road serves as my launching point for a number of rides, and itself serves as one of the better rides in the Portland Metro area. Finding the Rock Creek Road Loop was the result of a bad hangover and the corresponding need to sweat out whatever I drank the night before. For some reason I feel like some of my better ride explorations in Portland are the result of long nights. Oh well. This ride is great because it mixes some decent climbs with some longer low key portions that are great for sprints or base building.

I usually start this ride by heading up the beginning of the Lovejoy loop, but at the top of Thompson I turn right onto Skyline (instead of left). From that point, the ride winds along Skyline, exposing you to some amazing views of the Coast Range to the east. I know this view well because it manages to make me consistently veer off the road into the bushes because I'm too busy enjoying the views. This is cause for concern as I ride through urban areas a lot. Nothing says good morning like a run in with a dump truck. Riding along Skyline is always fun because its fairly fast, with lots of rolling terrain, and the change in scenery from urban metropolis to farms and livestock is striking. I always enjoy the rural scenery, reached so quickly via this road.

Eventually Skyline will meander down to a stop sign at NW Cornelius Pass Road. Cross the road here (careful - its a fast one, and there is a semi-blind corner for cars coming from west to east). After crossing, Skyline will continue to the right, and NW Old Cornelius Pass Road will be on the left. Take a left onto Old Cornelius Pass road and then look right for NW Rock Creek Road. Once on Rock Creek, watch out near the train tracks as the road is incredibly torn apart. After the track the road heads back into a small valley, filled with some random houses and an even more random sculpture garden. The road starts a long gradual climb back up to Skyline once you pass the sculptures. This part of the ride is in a shallow valley, and from what I can tell very little traffic heads back there. I really enjoy this part of the ride, it is usually really quiet and there is generally little traffic. The only potential problem is its weird isolation. Only 20 miles from downtown and I swear I can hear banjo music.

Once back up on Skyline, the road will loop back to the fork, completing the Rock Creek Loop portion of the ride. I usually cross NW Cornelius Pass Road again and do this one as a big out and back. Gets more booze out that way.

Distance: 35 miles roundtrip

Time: around 3 hours

Directions: Take the Lovejoy Loop (Lovejoy to Cornell, right on 53rd, right again on Thompson) but instead of heading left on Skyline take a right (you will be heading north). Stay on Skyline until you cross NW Cornelius Pass Road. Take a left onto Old Cornelius Pass Road and then a quick right onto Rock Creek Road. Take this road until it intersects with Skyline Road and then take a right (towards the south).


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Gog and Magog Hike - Manitou Springs, CO

Of course this hike exists in Manitou Springs, proverbial home of witches and Satan enthusiasts in Colorado. Google "Gog and Magog" and up pops website after website abound with satanic intonations. Wikipedia has a pretty comprehensive article about the history of the names and how they have been used in various religious cultures throughout the centuries. I have no idea who named the rock formation that gives the trail its name, but the bottom line is this: bring a goat and some gold to the top to add to the existing pile and you'll be fine.

The hike is in the same valley as the Incline, at the end of Ruxton Road. Similar to the Incline, this hike is steep. It gains about 1500 feet in 3 miles, using plenty of switchbacks and even some boulder scrambling. I would not rank this trail as difficult as the Ute Trail in Aspen, but it definitely gets the heart rate up and is a good alternative if the Incline is too crowded.

The problem with this trail is that it is difficult to follow in places. I get the feeling when climbing it that its creation was the result of people bushwacking through it rather than any conscious efforts at trail creation. It is definitely worn down from heavy use, and once you find it the navigating is not that difficult, but there are parts where the trail appears to split. My suggestion is this: when the trail looks like it is going in two different directions, always take the one that heads uphill and you should be fine.

You quickly leave the trailhead behind as the first section of the trail gains elevation quickly through a series of switchbacks. This section does not last long - the switchbacks become more spaced apart as the trail winds up the hills. For the most part, the trees shelter much of the view, until you reach the higher sections of the hike where numerous rock outcroppings provide some spectacular views of the Manitou Springs Valley and downtown Colorado Springs. The trail will eventually appear to dead end into a large formation of rocks. This is where your boulder scrambling skills kick in - just climb over them and the trail will resume on the other side. Continue following the trail up until you come to the first large rock formation that gives the trail its name, Gog. At this point the trail will actually dead end, and you must climb up a short section of rock if you want to continue to the next formation. Once atop Gog, you can see the other large rock formation on the other end of what is a generally flat and sandy summit. The second formation, Magog, farther to the south is the more impressive of the two, with more dramatic features and some great spots for bouldering or top-rope climbing.

Overall, the hike has some incredibly impressive views of Pikes Peak and its surrounding foothills. The view itself makes this hike worth it, but the rock formations are fun to explore as well. Take some climbing shoes and chalk with you if you want to get some low key bouldering in while you are there.

Distance: about 3 miles up

Time: 55 minutes

Directions: From downtown Manitou Springs, take Manitou Ave west and take a left on Ruxton Avenue. Continue on Ruxton to the Cog Railroad depot and park (try the Barr Trail lot for more parking). Once on foot, continue up Ruxton Ave until it turns into a dirt road. The creek will be on your left. Walk up the dirt about 100 yards and look to the left for a large log that crosses the creek. Cross this log and cross the Cog tracks. The trailhead should be right in front of you.


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Lovejoy to Skyline Loop - Portland, OR

The essential key to great rides in the Portland metro area is knowing how to navigate the West Hills. They dominate the skyline west of the city; providing great views and a lot of great rides, if you know how to traverse through them.

My first experiences riding in Portland were incredibly frustrating. I could see the hills that I wanted desperately to climb, but for the life of me I could not figure out how to get into for any sort of meaningful ride. Stubbornly, I would set out from my house with map in hand, only to become frustrated at the changing road names, the narrow streets that dead ended suddenly and the increasingly irate drivers who seemed to recognize the overly large cyclist with his too-tight spandex (it IS actually possible to have spandex that is too tight). Eventually I broke down and asked one of the TAs at school, who was a cyclist, what he recommended. His first inclination was to send me up NW Lovejoy in order to orient me with Skyline Boulevard.

Lovejoy runs from East to West, in the Northwest section of Portland. After rolling through the trendy Northwest part of the city, the road heads into the Forest Park area of the Hills. Lovejoy provides one of the closest and widest routes into the West Hills. There are two tunnels along the route; with paved paths that detour around them so you don't have to share the tunnels with cars. As the road continues to climb I always take a right on NW 53rd Drive (its basically the first real road that you come across as you climb). 53rd Drive is a beast in and of itself. It starts steep and stays steep for a good mile before leveling out. I often use this road for hill sprints - it is one of the better and more quickly reached climbs in the West Hills. 53rd Drive will eventually fun into Thompson, which climbs up to Skyline Boulevard. From this point, you can head North (by taking a right) or South (a left). For this loop, I head left and take Skyline to where it intersections with Cornell and take a left for an incredibly fast descent. On the downhill I forgo the diversions around the tunnels. Just keep an eye out for potholes.

I love this ride for a couple of reasons. Mainly its close; it is really easy to access from downtown Portland and makes for a great after work/before dinner ride. It's also short enough to not get in the way of the rest of the day, but has enough climbing to provide for a great workout. It also has some great views of the Cascades, and rolls by some incredible houses. Lastly, this loop is a great basis for other rides in the area, and can serve as a great warmup to some more intense cycling.

Distance: 11 miles roundtrip

Time: 45 minutes on average

Directions: start at 10th and Lovejoy and head West on Lovejoy (it has a bike lane for some of it, but once that ends the road is wide enough to not be too much of a problem). The road with head through the Northwest neighborhood and climb briefly up to Cornell (which Lovejoy turns into). Bear right and head past some gigantic houses. The road will climb slightly before veering right and beginning a gradual climb that winds through the two tunnels. At NW 53rd Drive take a right, and follow that until it runs into Thompson. At the stop sign turn right where the road climbs up to Skyline. Take a left at the stop sign and follow Skyline back to Cornell. Left at the stop sign for a screaming descent back down.


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Eagle Creek - Portland, OR

The first time I ran in the Gorge I was invited to go running on the Eagle Creek Trail by a very athletic, slightly unhinged, friend of ours who insisted on showing me what she considered one of the best trail runs she had ever done. I was interested, but slightly weary. The drive up to the trailhead would allow for the most one-on-one time I had ever had with this girl, and I was hesitant to be confined to the car, without quickly available means of escape. Thankfully I got past the fear that she was going to stab me, and was able to try out the run in all of its glory (this is after we almost died on the off ramp, as she apparently manifests her crazy in the way she takes icy corners). Heart rate blasting - we headed up the trail for what has become my favorite run in Oregon. For me, Eagle Creek provides the quintessential Northwest running experience, a place where I can retreat when I am not sure if I can handle the gray skies or the seemingly endless rain. The run is green, muddy, steep and utterly gorgeous.

The trail runs along the walls of the canyon that has been carved by the Eagle Creek, which runs from the foothills of Mt. Hood into the Columbia River. Numerous other creeks pour into the canyon, creating countless waterfalls that you pass as you wind your way up the canyon. The waterfalls make the trail popular with hikers, hence the first 2 miles or so are fairly crowded with day-trippers (the crowd seems to thin out after Punch Bowl Falls). I could go on and on about the wateralls as they are truly amazing, but part of the fun of this run is discovering what is around the next turn.

For the most part, the trail is narrow and rocky, and runs along the canyon walls resulting in incredibly steep drop offs through many parts of the trail. The actual ground is fairly jagged in a number of areas, forcing you to pay attention to footing. Additionally, there are parts where water sprays off the rocks above creating numerous puddles, mudslicks and wet areas that have to be navigated carefully to avoid slipping into the canyon below (how cool of a story would that be - "I was running Eagle Creek and fell into the abyss!"). But do not let this deter you; the run, while perhaps vertigo inducing in some sections, climbs gradually enough to be fairly easy on the legs. You can generally make it as easy or intense as you want.

The map below ends at my usual turn around point - just above Twisting Falls, about 7 miles from the trailhead. It's a good spot to take a break, stretch and let the dog play in the water.

Topographic map and elevation profile here.

Distance: 12+ miles round trip (I generally stop at Twisting/Eagle Creek Falls, but the run can continue past for another 8 miles).

Time: 2.5 hours

Directions: Take I-84 East out of Portland and take exit 41 (the exit is immediately after a tunnel - take it slow, this is where my friend almost killed us on the ice). After exiting, take a right at the stop sign and continue along a narrow road until it ends, there is usually parking available.

Our Suggestions: Lock your valuables in the car as apparently they have been having problems with break ins. There is a $5.00 day use fee that I have never paid but never been ticketed for. Bring food for during and after - it's a long one and a picnic lunch is a perfect ending. Time your trip so you head back to Portland during the sunset. You'll fall in love with the Northwest all over again.


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Ward - Boulder, CO

Random towns in Colorado intrigue me. I always wonder why a group of people decided to get together and establish a town where, all factors considered, there is not much of a reason to set up shop there. They all seem to have the same aesthetic, as if there was some sort of effort to create a uniformity within their random existence. Lots of dogs running around, bar, old trucks, convenience store, low speed limits, intriguing economic plans. You know, small town Colorado.

Ward is one such town, and what we call the ride to the town (as in "let's do Ward today"). It is probably one of the strangest towns you can access from Boulder. Picture kids in a souped up go-kart whipping through town with their possibly rabid dogs chasing them and their hippie parents watching from their porches and you have Ward. It also has a convenience store whose client base is almost completely composed of cyclists.

That said, Ward is a great longer distance ride that is easily reached from Boulder. Accessed from the same roads that make up the Jamestown ride, it winds up an adjacent canyon to Jamestown before ending at Ward. The ride is a gradual uphill climb until the last mile and a half, where it climbs steeply into town. From Ward you can head farther up to the Peak to Peak highway and some additional rides. If you decide to do it as an out and back, the descent is really fun. We usually hop on Lee Hill to loop back to Boulder.

Distance: 22 miles from downtown Boulder to Ward. 43.2 miles rountrip with Lee Hill Included.

Directions: From downtown Boulder, take the same route as the Jamestown ride, but at the intersection of Lefthand Canyon Drive and James Canyon Drive take a left and remain on Lefthand Canyon Drive. The road turns into Indiana Gulch Road at the beginning of the steep climb. Continue climbing until you hit the town of Ward (you will know because there will be a ton of bikes parked outside the convenience store. And probably some rabid dogs tearing around).


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Jamestown - Boulder, CO

A lot of our ride names are simply based on whatever town they end in, as is this one which we call Jamestown because, as you may have guessed, it ends in a little town outside of Boulder called Jamestown. Jamestown is a great ride to become familiar with because a number of other rides branch off of the route, and its a good longer distance ride that does not take all day.

The ride overall is a fairly gradual uphill, with the steepest part being near the beginning; the climb up Old Stage Road. For some reason the Old Stage climb is where people are all about attacking. I do it, my friends have done it, other bikers do it. Because it is one of the steeper hills, Old Stage is a good gauge of cycling fitness. There is nothing like having a 60 year old grandmother destroying you up the hill to remind you that its time to put some serious time in on the bike. My fitness gauge is usually our friend Craig - if I am able to keep up with him I feel pretty good about my conditioning. Unfortunately Craig has taken to riding more than Max eats, so I am feeling a bit out of shape these days.

After the summit of Old Stage is one of the better descents in the Boulder area - steep and straight, with a few curves to navigate. My high speed down is about 56 mph. You have to watch out though; as with a lot of these rides there often deer hanging out by the side of the road. Nothing like plowing through a deer to get the day started.

After the descent you will come to a stop sign, at which you will take a left, up Lefthand Canyon Drive. This road is newly paved and has a really wide shoulder - great for riding. The road winds along a creek, gradually climbing along the way. There are a number of hairpin turns in the early sections (watch out for loose rock in the turns). Along this early section you will also pass a shooting range. You'll know it because there are usually gigantic trucks parked along the road. This is my favorite part; charging past the range and wondering if anyone in there is so drunk that the sight of brightly colored moving objects will draw fire.

A little under 3 miles up the canyon there will be a sign for Ward and a turnoff to the left, where Lefthand Canyon Drive continues. Avoid the turn and instead bear slightly right. The road at this point is now called James Canyon Drive and will bring you the rest of the way to Jamestown. Once you roll into the little town (population: unknown, but lots of dogs) there is usually Gatorade containers filled with water, and I believe a little convenience store where you can buy food if need be.

The descent back down the canyon is a ton of fun, very fast and curvy (like one of the bad girls from high school!). We usually take a right at the Ward turnoff (onto Lefthand Canyon Drive again), and then a left onto Lee Hill Drive, which winds back down to Old Stage and completes the loop.

Distance: 14 miles from downtown Boulder. 28 Miles roundtrip, including Lee Hill

Directions: You can take Broadway up from downtown Boulder like the map below shows. But for a more scenic route try this one: From downtown Boulder, Pearl Street to 4th Street and take a right, and then a left, and another right (its all 4th Street baby!). Continue north on 4th until it deadends at a driveway/bike path (driveway on the left, bike path on the right - the map below does not show it, but it is there). Continue on that until it ends and then cross the road onto Wonderland Hills Ave. Take a right on Poplar Avenue and then a left onto Broadway Street (you can also just take Broadway Street from downtown, but its heavily trafficked, not as scenic, and there is not a bike lane the whole way up it). After taking a left onto Broadway there is a wide bike lane. Broadway will interesect with Lee Hill Drive. Take a left and then continue up to Old Stage Road.

Note: the map below shows full ride, with the Lee Hill Route, but does not show the "back" way most riders usually take (described above).


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Coffee is my recovery drink of choice

There is a great article in Velonews about the first study to evaluate caffeine's potential benefits in the recovery phase of a workout. The researchers theorized that because pre-workout caffeine intake increased availability of glucose (a sugar used by the body for energy), post workout intake may help an athlete more quickly replenish their muscle glycocen stores.

The results of the study were promising; the researches found that in a 4 hour recovery period, the amount of glycogen stored in the muscle when the athlete consumed both carbohydrates and caffeine was 60% higher than those athletes that consumed the carbohydrates alone. The conclusion; caffeine can help an athlete recover more quickly between sessions.

Excellent news for my caffeine addiction, but there was one initial drawback to the study; the caffeine does used to reach the increased recovery level was 560 milligrams, about the equivalent of 6 cups of coffee (or about 2 of those crazy new NOS energy drink bottle that makes your pee glow in the dark and allows you to vibrate between dimensions).

Four Mile Canyon - Boulder, CO

Four Mile is another one of those narrow Boulder canyons that hides within its walls some weird little neighborhoods and a good ride. Easily accessible from downtown Boulder, this ride is close to a number of other rides in the area, including Magnolia and Sugarloaf. Gently ascending, with a few short climbs, this ride is great by itself, as part of a larger loop, or as a warm up for the other rides in the area. Shaded in a lot of areas, this ride is also a great mid-day ride during the summer months.

For as easy and accessible as Four Mile can be, its name is a bit of a misnomer on two fronts. One, the actual ride is not four miles, it turns to dirt at the 8.3 mile mark in the ride. The ride actually ends on Gold Run Road, which branches off of Four Mile Canyon Drive at about the 7.6 mile mark in the ride. This is where the steepest section of climbing is (you will see the intersection at a cluster of buildings that looks almost like the beginning of a town - Gold Run Road is a sharp right at this point). And two; Four Mile is an access point for one of the most challenging rides in Boulder - the Four Mile/Sunshine Loop. We have started out on Four Mile with thoughts of an easy ride only to find ourselves following friends past the pavement all the way up to the top of the Sunshine Canyon ride. The loop is definitely not easy, and takes awhile, and is on dirt. And Tyler Hamilton trains on it. And we want our mom now.

If doing Four Mile as an out and back, we typically stop at the end of the pavement (8.75 miles in). The descent is one of the more fun ones in Boulder, but be wary of the locals. On one of our recent rides our friend Max was almost taken out by a guy who felt careening through the turns without staying in the lines was a safer approach to driving. Awesome.

Distance: 8.75 miles to summit (from start at 9th and Pearl Street). 17.50 miles roundtrip

Directions: From downtown Boulder (9th and Pearl Street) head south on 9th, cross Canyon Blvd and hop on to the Boulder Creek Path, heading West. The path will eventually turn to dirt as it winds up Canyon. The path will dead end at Boulder Canyon Road. From there, cross the street to Fourmile Canyon Drive.


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Coffin Races - Manitou Springs, CO

This entry is not really in line with the rest of the blog, but I thought it was a fun event that definitely qualified as a "race" on some level. Manitou Springs is a weird town, and it's only fitting that it hosts one of the weirdest races that I have ever done: The Emma Crawford Coffin Races.

Emma was a resident of the town who moved to Manitou for her tuberculosis. Unfortunately she passed away, and buried in a grave on top of Red Mountain. During a heavy rainstorm her coffin was washed back into town. And now we celebrate that journey, and her life, with the coffin races.

This is the basic setup of the event: a bunch of people get in crazy costumes, bring their custom coffins to town, strap some numbers on, place their "Emma" in the coffin and then race 2 at a time down Manitou Avenue for 250 yards. Oh, and there is a hearse parade and prizes for the best "Emma." Our coffin did not do as well as we wanted (30 something out of 40+), but we had a great time, and managed not to take anybody out in the crowd, which was a moral victory.

Thanks to Kristian for the picture.

Waldo Canyon - Manitou Springs, CO

I recently made my second trip to Waldo Canyon 22 years after my first visit. I think a deep childhood trauma has prevented me from exploring it.

When I was 4, my dad decided to take me to his friends' wedding, which was in a meadow about 2 miles up the trail. Before the wedding attendees started out on the hike, they were handed balloons filled with helium that we were supposed to release when the ceremony was over (I know - big no no, but it was the 80's). We pulled into the parking lot, got our balloons, and started heading up the trail. On our first try we made it about a 1/2 mile into the hike before my stumpy legs and resulting short stature resulted in my balloon brushing up against a yucca plant and popping. My dad, good sport that he is, gave me his balloon and we kept going, until my height problem again resulted in a popped balloon. Seeking to avoid me throwing a fit, my dad turned us around, back to the parking lot where we resupplied ourselves. I believe we visited the parking lot two more times that day, in a Sisyphean effort to make it to the wedding with undamaged balloons in hand. By the end, my dad was carrying me, two balloons, water and a scowl. To this day whenever I mention Waldo Canyon my dad shakes his head, growls and mutters to himself; "Stupid hike took forever. Why did I have kids. I hate balloons. Where is my scotch." Since that day I have been hesitant to return to the spot that has caused so much grumbling over the years.

Surprisingly, Waldo Canyon does NOT take forever, and makes for a much better run than hike. The overall setup of the trail resembles a big lollipop. The first section is about 2 miles long, winding up the hillsides before winding back into the Canyon and running through a wide meadow (the wedding site!). This first section is pretty gradual, winding mostly uphill until the last 1/2 mile. About 100 yards past the meadow, the trail splits, forming a 3.5 mile loop (there is an obvious sign). To the left the trail winds up a narrow canyon, following a creek. To the right, the trail climbs steeply up a number of switchbacks, cresting numerous times onto ridges before dropping into the canyon with the creek. I have only gone counterclockwise, which starts with a series of steep switchbacks before leveling out as the trail runs along two ridges and then eventually starts winding downhill into the canyon. It looks like either way is equally difficult as both require steep climbs right at the beginning. Regardless, the views within the loop are amazing; canyon walls, Pikes Peak, Manitou. Great from any direction.

The trails is fairly heavily populated, but it seems like most people stop at the meadow and avoid the loop. The trail is dog friendly too. Waldo is my new favorite run in this part of Colorado, one that definitely makes it easy to come back for more.

Directions: From downtown Manitou, head West on Highway 24 for about 2 miles. The parking lot and trailhead is on the right. Watch for a sign on the right hand side of the Highway that indicates a trail is ahead.

The Vanilla Gorilla

Yesterday the New York Times had an interesting article about Dave Wiens, the mountain biker who has won the Leadville 100 the last 6 years in a row (article here). From the tone of the article, I felt like the author was a bit blown away that Wiens beat Armstrong (and Floyd Landis the year before) without any hardcore training. I enjoyed it because it showcased Wiens as a great athlete that has found a great balance between family, work and staying fit. A balance I hope to be able to reach once I kick this whole not having solid employment thing. My favorite part of the article is the part where it talks about how because Wiens never shaved his legs when he was racing the other riders called him the "Vanilla Gorilla." For some reason I identify with the Gorilla part.

Incline to Barr Camp - Manitou Springs, CO

Due to my extended stay in Manitou I have been able to do a more extensive reconnaissance of the trails in the area. For the most part I have known about, or heard about, most of the trails around town, but with the advent of more time on my hands (translation: jobless) I have been able to explore more of the area. The Incline to Barr Camp run was the result of three things: 1) a desire to revisit Barr Camp after about a decade 2) an attempt to experience the Colorado fall and 3) a need to do some high altitude running to prepare for the Golden Leaf. I had the last reason on my mind the most when I started exploring the run, but that quickly gave way to enjoying the incredible scenery provided by the mountains and the aspen groves running through them. For some reason, when the run is gorgeous, like Eagle Creek or this one, it makes running for long periods of time so much easier. For this reason, I think I would be obese if I had to move to the Midwest.

I started the run by doing the Incline first. I wanted to do this to bypass the series of steep switchbacks that typify the beginning of Barr Trail and to get to 8600 feet or so as quickly as possible. From the top of the Incline, there is an access trail to the upper portion of Barr Trail. You can find it by walking straight, as if the Incline continued, until you reach a trail that angles up (there are some logs stacked next to the beginning of it). Do not confuse this trail with the one that angles slightly down, in the same general area. The downward trail dead ends into some impassable fencing. Once you are on the access trail, it is about a 1/2 mile to the intersection with Barr Trail.

From the intersection with the trail, the run heads up Barr Trail toward Barr Camp, gaining about 2,000 feet in elevation over 4 miles. The climbing is mostly gradual, winding through meadows and forest area until it reaches Barr Camp, located at 10, 200 feet. There are numerous vista points along the run that are home to some incredible views. Pikes Peak is almost always in front of you as you run, and the before mentioned aspens pocket the area. There are points where you actually run through aspen meadows, with the leaves forming a carpet on the trail. Pretty awesome.

From Barr Camp I simply turned around and headed back down the trail, all the way to the bottom (no desire to explode my knees trying to do the Incline in reverse). The whole thing took me 2 to 2.5 hours. I would bring some food and water, as there are not any freshwater sources that are drinkable on the run. Barr Camp, when it is open, sells food if you want to bring cash instead.

Overall I would say that this is one of my favorite runs in the area. It is a bit long, so perhaps best to do it during the weekend. The trail was not too crowded, but that changes during the weekends. The temperature at Barr Camp is usually about 10 to 15 degrees cooler than the town temp, so dress accordingly. Something else to thing about: Mountain lion attacks. I have an irrational fear of being mauled by a mountain lion whenever I run in this town. Although wouldn't it be awesome if a mountain lion tried to maul you and you killed it and then used its teeth to make a necklace that you wore to the bars to impress the ladies? That would be the ultimate.

Golden Leaf Half Marathon - Aspen, CO

A race should be a celebration of sorts for the place in which it is held. A showcase of the location for the riders or runners who often travel long distances just for that event. Most races are based around the city or place where it is held - The Seattle Marathon, the Tour de France, the Bolder Boulder and so on. Ideally, the race route rises to the occasion, providing a challenging race while at the same time giving its participants a reason to come back year after year.

This is of course my ideal race, and thanks to the persuasive abilities of Max, I headed up to Aspen for the Golden Leaf Half Marathon to race in, what is now, by far, the best race setting I have experienced (although the Seattle Marathon and the Shamrock Run are both fantastic as well). The race starts at the base of Snowmass Mountain with a 1.5 mile climb up access roads to the beginning of Goverment Trail. This is a serious climb, gaining almost 800 feet before the trail cutoff. It fractured the entire pack of runners almost immediately. Thankfully, after the first section, the race turns down onto the singletrack and heads slightly downhill for most of the race. The trail is narrow, strewn with rocks and branches and passing people was difficult. However, the race runs through meadow after meadow full of Aspens that have already turned for the Fall. With my eyes constantly on the ground in front of me to prevent myself from tripping, I couldn't help looking up toward the trees and trying to take the whole scene it.

After the race winds through both Snowmass and Buttermilk it dumps you into the Maroon Creek area, where it picks up the bike path, and a dirt path through a meadow, before eventually winding into the streets of Aspen, where it finishes at Koch Park, at the base of Aspen Mountain. The finish area added icing to the cake. Great food, lots of water, and a raffle that gives a way a ton (as in, so much that Max said that almost everyone gets something. Except for me). And all of this for only a $35.00 registration fee. It was incredible, and made me want to move up to Aspen even more. The whole vibe was very inclusive and community oriented. Definitely my new favorite race.

Government Trail - Aspen, CO

I explored Government Trail on another one of those days where I decided it would be a good idea to ask Max for a good trail run to check out. He guided me toward the base of Buttermilk Ski Resort and an access road leading up to the Government Trail, which runs from west to east along both the Snowmass and Buttermilk resort mountains. The trail actually starts in Snowmass Village, and is used in the summer for running and mountain biking (it is basically a single track trail) and in the winter for cross-country skiing. To access the trailhead, you have to take an access road from the village up to the trail. It is best to ask around town (try the Ute Mountaineer or the Hub) for exaclty where the trail starts, as I have not been able to find anything online that provides a good guide.

For our run, Max and I started at the base of Buttermilk Mountain and ran up an access road about a mile before we connected with the trail (actually we hiked a lot of it as "run" to Max is somehow equivicated to "easy mountain bike ride," as in "it should be a good run, it is an easy mountain bike ride"). We then followed the trail east until it dumped us out near the Aspen Rec Center, near the base of Aspen Highlands. From there we hopped on the bike trail for a bit before the trail begins running through a long grass field, which again dumped us out onto a paved trail which we followed all the way into Aspen.

Overall, the trail is a net downhill, but runs at about an elevation of 9500 feet before it winds down into Aspen. The trail runs through some incredible scenery, but is a bit rocky so watch your footing.

101 Cookbooks

I have been focusing on my diet a lot more lately, which has meant a lot more vegetables, a lot less sugars and more lean protein sources. This focus has been the result of dating a girl that loves to cook, but eats much healthier than I do and an awful morning or two after a hard night of drinking where my body rebels against the pizza I fed it the night before. Hence, a new approach to eating which has actually translated into feeling much better during long rides and runs. One of the websites we use frequently for recipe ideas is 101 Cookbooks, a vegetarian recipe website created by Heidi Swanson. She updates the site frequently with new recipes, and has everything broken down into categories. Everything so far has been delicious.

Smuggler Road to Hunter Creek Loop - Aspen, CO

Every time I ask my friend Max, resident extraordinaire of Aspen, CO, where I should go for a run he manages to guide me toward something which usually begins with a mile long death march up a mountain. It never matters how I describe to him the run I want to go on. Saying something like "I want something with a bit of gradual climbing, but nothing too intense" is somehow translated in Max's head to "I want to run straight uphill, with an incredible amount of altitude gain, and perhaps the possibility of being mauled by a mountain lion." Hence, I now have experienced Smuggler Road, sans mauling.

Smugglers Mountain Road is on the northern part of the valley that houses Aspen, near the Hunter Creek condos, about 1 mile from downtown Aspen (map here). The road is dirt, and relatively steep, winding up about 800 feet before the cutoff for the Hunter Creek Loop. It is frequently used by hikers, runners and mountain bikers, but is wide enough to accommodate everybody. When I did it there were not too many people, but reports from some of the men folk in town indicate that the road is usually filled with attractive women denizens of Aspen.

After climbing up the road, there is a cut-off for the Hunter Creek Loop, take that until it winds down to a T in the trail, from there go right and then take a left at a bridge that crosses a creek (do not cross the bridge). You will follow the creek for a while, which should be on your right. Eventually the trail will dump you into a wider section which angles downhill and is a bit more rocky. You will come to another bridge. Cross it and take an immediate left (I missed it the first time, it is somewhat hard to see). Follow this trial down. Be careful, as you are basically running down a boulder field. When I did it I was right behind a guy that managed to trip and sandwich himself between two boulders. This trail will dump you off into the Hunter Creek Apartments area, which is about a half a mile to the west from the start of the run (map here). The entire run took me about 1.5 hours.

Fitness Hikes

My typical argument when someone is trying to convince me to go on a hike is that it is too slow. "I would rather run it" is my typical, meat-head response. This summer I spent a fair amount of time in Aspen, and in an effort to reach a middle ground with my more relaxed girlfriend, ended up hiking a fair amount. Surprisingly to me (but not to my girlfriend) I realized that I like it, a lot. While there is still the desire to run on some of the more gradual hikes, it is a great alternative to running and the slower pace makes the scenery a lot more enjoyable. That said, I am adding a new category called "fitness hikes" that will document the more challenging, aerobic type of hikes that are more appealing to me. The Incline and the Ute Trail are what I would consider "fitness hikes;" hikes that get your heart rate up quickly and are generally too steep to run for any significant amount of time.

Mt. Tabor - Portland, OR

The area around southeast Portland is surrounded by isolated low lying hills, remnants of old cinder cone volcanoes. One of these, Mt. Tabor, is located in the Hawthorne neighborhood, in Southeast Portland. A neighbor of ours mentioned how great Tabor is as a venue for a quick run, advice I quickly disregarded as I thought of her as somewhat crazy. Lo and behold, Crazyface was right, Tabor is a great place for a quick run, ride, stair workout or interval training. Every time I am up there I am surprised by how big the park is: it holds a reservoir for the city, multiple bike and running paths, an ampitheatre, picnic areas and playgrounds. Simply put, there is a lot to Mt. Tabor, so I will focus on the features that I use the most.

For riding, Tabor is a quick climb, that can be lapped on the roads that run through the park. I get the sense that a lot of area bikers use Tabor as I do, a quick workout before or after work. Cars move through the park pretty slowly, so riding in there is pretty laid back. Starting in May and running through most of the summer, the park hosts bike races, the Mt. Tabor Series, which run every Wednesday afternoon.

Tabor is a perfect venue for running. There are a couple of trails that wind around the park, along with a main road that runs all the way to the top of the park, where it forms a loop about 1/3 of a mile long - great for interval training. The views from the top are fantastic; both downtown Portland and Mt. Hood are prominent scenes. I have spent a lot of late afternoons running up there, and there is always a big gathering of people from the neighborhood to watch the sunset. Very romantic. Even only Seneca would watch it with me instead of dive bombing the bushes in search of birds and sticks.

Finally, my favorite feature of the park is the stairs that run from the base of the northeast end of the park to the summit. They are longer than the Med School Stairs, and make for a great side workout.

From Downtown Portland: take Madison east to the Hawthorne Bridge, and continue on Hawthorne until it dead ends at SE 60th Ave. Take a left and then your first right into the park.

Herkimer Coffee - Seattle, WA

I'm still trying to catch up from the latest road trip, which has been a bit of a struggle as we keep moving around making hard to sit down and write. Currently I am back in Manitou where it is rainy and clouded over, reminding me of the northwest and the topic of this post: Herkimer Coffee, in Seattle.

When I moved to Portland, OR in 2005 I was not much of a coffee drinker. I would drink at most a cup or two some mornings, but never regularly and never anything beyond Folgers or Starbucks. I made it through the first year out there without upping my weekly percentage too much. It was not until my second winter/spring in Portland that I came to realize that coffee was salvation from the endless cloudy skies and rain (sidenote: does it rain in the northwest? Yes. A lot. But, it is not the rain that makes the northwest a hard place to live in - it's the endless gray skies. Think nuclear winter, but with more caffeinated survivors, and that is what the winter and spring is like).

As I get more into coffee, I try to explore various coffee shops to see what else is out there. One of my favorites in Seattle is Herkimer Coffee, on the Phinney Ridge near the Ballard section of NW Seattle (7320 Greenwood Avenue N., Seattle, WA 98103 - there is another location in the University District which I have not checked out). It has a cool, "modern" interior and seems to be a favorite of the neighboorhood. Definitely a locals scene in there. They roast and sell their own coffee, which is all really good. To me, the best part of Herkimer is that it is a local business that appears to be thriving in the epi-center of Starbucks America. You have to love that.

Stanley Park - Vancouver, Canada

By far, Vancouver is my favorite city in the Pacific Northwest. Sitting on the English Bay, with the Coastal Range framing its views, the city feels very west coast with a dose of a New York City vibe. Every time I am there I am struck by the low-key vibe of the city. It is really a great place to get lost in and explore.

I've been to the city a couple of times, but have not really explored the recreating options at all. Everyone raves about Stanley Park but I have never taken the time to check it out. Recently, we were in Vancouver for the Radiohead show at the University of British Columbia (an awesome campus and a great show) and managed to score a great hotel in downtown Vancouver, close to the park. For some reason I woke up really early, hungover, and decided that the best way to exorcise my body of the booze and late night McDonald's was a run. After the first awful 20 minutes, I found myself in Stanley Park. There are very few runs I have done that I would describe as jaw-dropping. My run through Stanley Park definitely met that description (and not because I might have still been drunk).

The park has a paved loop that runs along the entire perimeter of the park, following along the seawall that protects the park from the waters of the bay. The path runs 5.5 miles from start to finish, remaining mostly flat the entire way around. The most striking part of the run was when I reached the north part of the peninsula, where the island turned from forest to immense granite cliffs. At this point I was sober enough to actually start enjoying the truly incredible view.

Green Lake - Seattle, WA

Seattle is one of those cities that the more I explore it, the more I love it. The proximity of the city to so much water definitely reduces the abject depression that I enter into whenever it clouds over with the typical northwest weather. Not to say that I could live there, but it is definitely a fun place to visit for a few days. Combine that with its proximity to the mountains, and the city becomes almost as cool as Portland or Vancouver. But as with most cities in the northwest, there are just some places where even liters of coffee won't fix the effects of the rain.

Usually when I'm in Seattle I run, mostly because the roads don't seem super conducive to cycling, and I haven't really found anyone to show me rides around town. The running, however, is pretty fantastic and very easily accessible. The first time I visited the city I was surprised by how hilly it is, which holds true for most of the close in neighborhoods surrounding the city. I did the Seattle Marathon in 2006 and was impressed with the views and the variety of terrain, and apart from the psyche crushing hills they make you run up starting on mile 19, the route was a great introduction to Seattle running.

My new favorite area is the Ballard part of town, in the Northwest quadrant of the city. I stay with friends there so I have been able to explore part of the area on a regular basis. There are a couple of good restaurants, and a great coffee shop that are worth checking out. There are also a lot of great markets, and the word is a Trader Joe's is going to open up in the area soon.

Green Lake is located between I-5 and the Phinney Ridge, just east of Ballard. I believe it is considered one of the more upscale neighborhoods in that area (ie; safer to run in). The centerpiece is the lake, which has a multi-purpose path running its entire circumference. The path is concrete and dirt, and is basically flat. There are generally a lot of people that use the trail throughout the day, so get ready to dodge dogs and toddlers. The best part of the run is that the neighborhood is where a lot of University of Washington students live, so there is usually a plethora of attractive women running or sunbathing, which help to augment the already great views. I would suggest adding Phinney Ridge into the run, which is basically Phinney Road. From the top, on a rare clear day, you can see both the Olympic Range and the Cascade Range. Not really on par with nubile co-eds, but certainly worth a look. Click on the "view larger map" link below for directions (I am loving Google Maps lately).


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Atwater Stairs - Milwaukee, WI

I was in Wisconsin for a long weekend, and managed to spend most of it drinking and eating. I had never been to Wisconsin, so it was fun getting to explore a part of the country I usually associate with cheese and the Packers. After visiting, I still associate it with cheese and the Packers. But we did manage to find the best bloody mary I've ever had, which was done in true Wisconsin style; with smoked meat and mozzarella string cheese garnish. Yes, you read that right. It was amazing, definitely one of the highlights of my foray into America's dairy land. Wicked Hop is the place to visit if drinking spiked tomato juice with meat and cheese is on your agenda.

As is usually the case, I didn't work out much while visiting. For me, one of the hardest parts about traveling is staying motivated to work out. Usually travelings means meals on the road and random sleeping situations, so keeping to a routine is usually last on my mind. Typically I stick to just running around whatever area I'm staying in, but in some cases I manage to come across a feature that makes for a great workout. One of these recently was the Atwater Stairs, on the shore of Lake Michigan in Milwaukee, Wisconsin.

The stairs are composed of about 8 sections of 15 or so stairs, running from the beach up to a park that overlooks the water. In addition to the stairs, there is a paved path that also runs down to the beach. I ended up doing a quick run in the neighborhood followed by some stairs laps, which worked me over pretty well. The scenery was great, and the neighborhood provided a nice setting for a run. My time is Milwaukee was spent mostly eating and drinking, but the stairs made for a great diversion from my travel routine of being a lazy bastard.

Atwater Park is about 4 miles north from downtown Milwaukee, on the western shore of Lake Michigan. Click on the map below for directions.


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