Racin' and rubbin'

It has been a while; I think GMSR was the last time I wrote anything on my blog. I raced the Bear Mountain RR and Tour of Catskills and 10 crosses since then. Not to mention I driven about 5000 miles and stayed 15-20 nights in hotels and eaten good and bad food in a dozen different restaurants.



I am the 5th week into cross right now, I am finally starting to get things together and get the hang of things. A lot of new stuff this year. Thanks to Mark at Westwood Cycle, the Zipp 303 wheels + Griffo Challenge tires even though I have not gotten to use these things due to extream mud conditions every weekend and the Dugast Rhinos are getting the full use. A pair of 2010 Ridley X-Nights courtesy of John at QBP, the best ride you can only imagine in cross. Mark is the main source behind a lot of things like building the bikes and servicing the equipment in my racing both on the road and in cross with Allan’s help of course. I do not know how many tires Allan has glued or bikes he has built this year. Bike racing is a very demanding sport of all levels and I would not achieve these results without Mark and Allan, I like to remind others and myself this fact every time I get on the bike.



Kurt at Verge came thru with the amazing looking stars and stripes skin suit, that are pretty much destroyed by now, it is like throwing your stuff into a pig pen and let the “hawgs” go wild ( great movie by the way) . You all know how I feel about the whole National thing, but it has all the sponsors on it and it looks cool as hell. Wore it for the first time at the Verge Series CX in RI, the skin suit even matches the bikes, I guess looks goes a long way after all! Last but not least, if you are looking to get a new pair of cross shoe, Shimano M310S moldable to your foot, light, firm and stiff like a road shoe – there is no power loss with this babies. Oh I forgot – Sports Balm , I am going threw the hot balm like almond butter ( my favorite food , as you know if you been around me long enough) .



First back to road racing. In one month 3 stage wins and overall at the GMSR, but also 3 second place , that is also fine with me , but there is one that still bugs me every day; Chris Thater Memorial crit! Probably the worst 2nd place I ever got in my bike-racing career. I lost $ 100.00 and a pair of Mavic wheels in a sprint that I should have won with my eyes closed. Totally my mistake and nobody else to blame, just waited to long and F…up big time! Then there is those 2nd places that I do not mind at all; Bear and a stage at the Tour of Catskills.



At the end of Sept, it felt like I just a 4 week training camp and could not been any more ready for CX, but the week before Green Mtn CX I got a stomach bug and even while up there my stomach was killing me, except on the bike, won both races and took the leaders Jersey for the first time ever in the New England World Cup.
Since then it has been ups and downs in that series, lost it in Gloucester and regained it in Rhode Island, lost it again to day in Maine and guess what regained it again the 2nd day in Maine and I still have it. The first day in Maine I almost got hypothermia from the pouring rain and upper 30’s temps. I love CX, but sometimes there is a fine line “is it really a cross course or is it mountain biking? “ I think that was the case on day one in New Gloucester, ME. The course was the same on Day 2 , but in reverse. This suited me better because the down hill became an up hill. The mud was even worse than the day before , but 60 degrees under blue skies was ideal and I managed to power away from the competition and take the win . This meant that the leaders jersey was mine again, so a good weekend after all.


The best part of CX , when it is over!

The Mac series is not my priority this year, but I love those races as well and they are a little closer to home. The competition is not as deep either as Verge, but there is no guarantee that I will win the races there either. I love when you win a race that goes down to the wire all the way to the finish and that was the case last week in Wissahikon with Matt Krause. Better yet it was filmed by http://www.cyclingdirt.com plus an interview after, how pro is that?
I have been training pretty hard lately (maybe too hard?) something I like to do . The more I ride the better I usually race. When the engine is running hot during the week, the level of performance is much higher as well on the weekend. The problem is; do I get the proper recovery from the intense CX races and all the driving? My goal is to be good again in Dec and maybe in Jan, I know I can still lift my game from where I am riding right now and that is a good feeling. Winning as much as possible and of course the New England series would be great, but winning a big one at the end it was counts the most..

Bridging From One Season to Another

As I stare out of my window into the New England woods, I become all too familiar with the impending autumn. The days are growing shorter and the evening air much crisper. Despite all the beauty of the changing leaves, I can only think of one thing: cyclocross season is almost here!

When the road racing season draws to a close many riders simply hang up their bikes for a few months, resigning themselves to indoor gym classes and the occasional weekend group ride, if the weather is nice. But for a growing group of racers, the fall season brings out the cyclocross bikes: machines akin to standard road bikes but with no water bottles, nobby tires and cantilever brakes.

The sport started about a century ago in Europe when road racers looking to continue their racing and training during the winter were forced across fields and over fences to avoid the snow covered roads. This new cycling discipline steadily grew into the very popular sport we now have today. When people ask me for a description, I tell them to imagine Steeplechase events, but on bicycles. The sport is a mass start bike race on a course loop that takes about seven or eight minutes to complete, with less than half on pavement and low hurdles and other obstacles like sand pits or dirt hills that often force a rider off of his bike to carry it and run. The races are held over a time length of 45 or 60 minutes, rather than a number of laps or a preset distance. The sport is a fantastic spectator event, as they are often held in parks or fields where one can watch most of the race lap from one location.

What makes this sport both fun and demanding is how it requires the athlete to not only be a strong cyclist, but also to be good at bike handing skills, a solid runner and have upper body strength to lift or carry the bicycle when needed. As such, the training for this sport is very different from normal cycling and sometimes can even favors triathletes.

The training for this sport often starts well before the season begins (usually in mid September), which can be tricky. Although the running distances can be short in cyclocross, their intensity and ability to change a race require that the racers be good at it. However, your average cyclist does not run much during the season. Often in August they will try to get out once a week for a short run, and then step it up much more once Labor Day arrives. The type of running required in a race usually means some track workouts for short intense speed, a few trail runs to help with the balance and high step exercises like stadium stairs and grass drills.

The intense pace and power required to go as fast as possible for under an hour also requires very strong core muscle strength. Cycling specific workouts including abdominal and lower back building exercises like crunches and planks are good and should be worked into the weekly routine as soon as possible, and then throughout the cyclocross season to prevent injury and muscle exhaustion.

Upper body workouts are also needed to help condition the arms, hands and shoulders for the lifting and carrying of the bike. Monkey lifts, wrist curls and box or ball pushups are a great way to help with this part.

And on the bike itself, most workouts are shorter and more explosive; taking advantage of the yearlong fitness level that most cyclists and multisport athletes have built. The need to be able to push the bike at high levels through the grass and mud requires that the racers can handle high intensity levels almost all the time.

Of course, the most important thing is to practice the sport itself when you train. Although you might look a little silly running around your local town park carrying your bicycle, getting use to doing all the different things associated with cyclocross is absolutely crucial.

Cyclocross is great for all levels of athletes as the bicycles are comparatively inexpensive and an entry level ride will get you through a whole season of beginner races. It is also a great way to continue your season a bit longer and stay fit in the process. The next year is always a lot easier to start when you come off of a three month racing season of fitness and power. Cyclocross racing also helps prevent burnout as you are doing a whole new sport that continues to benefit your summertime goals.

Waking Up Is Hard to Do

At a recent regional Olympic distance triathlon, open water currents and course issues made the swim portion of the race take much longer than is normally expected. When one of our clients came out of the water, she looked at her watch and we could instantly see that she was dejected. Her time was over six minutes longer than she had hoped even though she was one of the first women out of the water. In a very well attended and “important” event such as this, being at the pointy end of the race was very impressive, no matter what the time.

When what she thought was becoming a bad race was combined with the cold temperatures and driving rain, the fire in her eyes quickly faded. This could have been a difficult day for all involved but she was able to regain her wits and save her podium position.

One of the most difficult things to coach is self motivation. Defined as “the initiative to continue a task or activity without another’s prodding or supervision” it would be easy to think that athletes can only be born with such inner drive. Taking anyone off of the streets and helping them to reach those high standards or complete such a difficult accomplishment as a triathlon would itself be difficult otherwise.

Every day we ask our clients or ourselves to get out of bed before dawn for those long runs or swim classes, to join the local group bike ride in the afternoons and make it to the gym during lunch. When preparing for a long season or long distance endurance event, these personal sacrifices are almost mandatory. Something has to help athletes gain that motivation.

Narcissistic words such as self-confidence and self-awareness are important parts of becoming motivated. If the athlete has the knowledge that they can achieve a certain effort or distance, it instantly gives them that confidence and awareness and that helps get them through the rough spots and bad weather. No longer are they whispering “I think I can;” they are screaming “I know I will!”

Without sounding too preferential, TrainingPeaks is a fantastic tool to help with this process. The structure of a schedule or plan given by the coach is a great way to build a client’s fitness level and preparation towards an event or goal. Then, the ability that the client has to provide feedback about those workouts and track and gauge their fitness and abilities also helps. When the athlete downloads their workouts, fills in such information as sleep habits, body composition and time worked out, they can see tangible proof that they are finishing their workouts and that they are truly getting fitter.

Now that the seasons of most traditional endurance sports are drawing to a close, using a structure training plan is even more important to help fight the doldrums of winter and the potential monotony of indoor training exercises.

Almost everyone responds well to structure, no matter what their core beliefs about the subject. Utilizing the experience and knowledge of a coach to help reach a goal combined with the organizational help of TrainingPeaks makes those goals and races all the more attainable.

Sign up for a TrainingPeaks account today: get motivated to stay on track with your fitness!