What made me smile this week

Submitted by Competitive Cycling Blog

It was very unexpected when I came home from work one night this week and found flowers in my watering can and a book with a note saying “Thank you coach”, placed on the table. A certain someone had snuck through the garden gate, slipped past the side of the house, tiptoed onto the back veranda and had left something instead of taking. So so sweet, it put a big smile on my face. Thank you.

When I opened the book at a random page and started reading, my eyes straight away filled with tears. It was a very honest and emotional description of her feelings when Anna had to face the press after her accident at the LA championship that almost left her quadriplegic. I can’t wait to read the whole book (from the start) about her amazing recovery and how she went on to win the silver medal in Beijing. Alberto also read a little already and admitted while chatting during our ride this morning that it made him want to race track. Expect a book review shortly.

It so happened that also this week my coach accreditation papers arrived. The next coaching course will be in June and I’m planning to get the Level 1 accreditation, too. This reminds me that I was asked to write about my coaching experience and I promise I will … but not today. I’m off to meet with a few work colleagues to try out Bikram Yoga. I’ve done Ashtanga and Hatha Yoga in the past but never tried Bikram before so I’m slightly apprehensive.

Workout Wednesday – Power Intervals

Submitted by Total Cycling Performance Blog

Hey cyclists, I hope you’re doing well and are excited for the spring season.

If you’re looking for a really, really challenging training ride, and one that focuses specifically on power development, look no further.  I’ll describe the workout here, then you can click on the link below to see my actual workout.

Here are the specifics:

20 minute warmup, then the main set includes the following intervals:

1. 10 x :15 “on”/:15 “off” for a total of 5 minutes.  (I call these “microburst” intervals)
2. 3 minute Recovery Interval (RI)
3. 10 x :15 “on”/:15 “off” for a total of 5 minutes. 
4. 3 minute RI
5. 10 x :15 “on”/:15 “off” for a total of 5 minutes.
6. 3 minute RI
7. 3 sets of (1:00/:45/:30/:15, each with :30 RI)
8. 3 minute RI
9. 6 x 1:00 (:90 RI between each)

We finished with a several minute cooldown spin then an off-the-bike stretch.

We got a ton of high quality work done in this 1 hour 15 minute ride, and we were pretty spent at the end.  Because of the short intervals (and short recovery) the time went quickly.  Give this ride a try when you’re looking to practice your ability to produce power with limited recovery.

Here’s the link to the workout:

http://www.trainingpeaks.com/sw/AIE2UO552L7YXRQ5PMGJTZGOGQ

The easiest way to see the actual power spikes is to put your curser over the pink colored numbers on the left side of the graph.  Add your comments below then GET OUT AND RIDE!  And let me know how the workout goes for you!

Hibernation Ends in MN – Spring Riding Tips

Submitted by Total Cycling Performance Blog

Something strange happens here in MN when the temperature climbs into the 40’s.  All of a sudden, people come out of hibernation and are EVERYWHERE outside.  Whereas we didn’t see anyone outside for most of the winter, all of a sudden the streets and paths are full of people cycling, walking, running and anything else that can be done outdoors.

40 must be the threshold.  Sure, people ride outside all winter.  Sure, people run outdoors all winter.  But the masses are indoors, just waiting for a hint of spring.  And when it arrives, the pent-up energy can’t be contained any longer.  It’s great to see.  It’s also funny to see people running (or riding) in shorts and a T-shirt when there’s snow on the ground and it’s only 40 degrees.  And you’ve never seen skin so pale as now.  Not a pretty sight.  J

As we start riding outdoors in the early spring, we should keep a few things in mind with regard to clothing, roads, equipment and our bodies.

Clothing:

1. Keep your extremities covered and warm. 
2. Fingers, toes, head and ears get cold easily. 
   1. Wear gloves constructed with WindBlock or nylon facing. 
   2. Wear booties over your feet
   3. And wear a skull cap under your helmet and/or a helmet cover. 

Nothing can ruin an otherwise great ride more than being uncomfortably cold, so cover your fingers, toes and ears and you’ll feel warmer for more of your ride.

Roads:

1. The shoulders may be narrower than normal because of accumulated snow, trash or other gunk.  So keep your eyes open and watch the road ahead of you.  Any changes in your line should be made gradually.  Don’t surprise riders near you or cars coming up behind you with sudden movements.
2. There will be sand near the edges of the roads and on the shoulders.  And as we all know, sand is very slippery.  Roll smoothly through sand and keep your weight centered.  Avoid turning on sand.
3. There may be salt residue or other chemicals on the edges of the roads as well.  While this doesn’t pose a riding threat, it can wreak havoc with your chain and other moving parts on your bike (as well as any exposed metal).  The ideas scenario is to ride an MTB or cross bike until the roads are clear.  If this isn’t possible, just be aware that your bike will require more TLC.
4. Finally, the roads will likely have a significant amount of rocks and other sharp objects, including broken glass, etc.  So keep your eyes on the road and avoid all you can.  However, spring flats are common, so carry extra tubes and CO2 cartridges to be safe.

Equipment:

1. As noted above, ride an MTB or cross bike until the rains wash the road surface and the street sweepers clean the sand and debris.  If this isn’t possible, ride your “B” bike.  If you own 1 bike, that’s fine.  Simply clean and inspect after each ride.

Our Body:

We may have been training indoors all winter.  Or maybe not.  Either way, it’ll take time for our bodies to build the endurance to spend time in the saddle.  With this in mind:

1. Ride easier rather than harder for your first few rides.  Get used to being outdoors in the wind and in the hills.
2. Ride shorter rather than longer also.  We likely are not in the same cycling condition as we were at the end of last season, and our connective tissue will take some time to adjust to longer rides and the challenges of terrain and wind.  Allow your knees time to build strength and the ability to resist overuse injuries, and the rest of your body (mainly back and neck) to get used to cycling position.
3. Depending on your winter training, start out with short intervals and long recoveries.  It’ll be a long season, so don’t push too hard to get back in peak condition right away.  Attempting to do too much too soon is a recipe for sickness or injury.

Make this your best spring training season ever by being smart about the way you train and by being prepared.  The thermometer just hit 40, so I’ve gotta get on my bike.  Add your comments below, then you do the same………get dressed then GET OUT AND RIDE!

Dawn

Submitted by Competitive Cycling Blog

I agree with people who say that dawn is a very special time of the day. Like with most things special, early morning starts are treasured because ordinary people rarely get to see the sun rise over the horizon. I’m not different and I swear I’m still not the same I was before I got Glandular Fever, even though there is no viral evidence. My energy levels are not what they used to be before I got sick over 15 months ago.

After a couple of weeks of preparation, my official training started today. Despite the rain last week I managed a clean sweep on all eight scheduled hours on the bike. The purpose of preparation is to get physically and mentally ready for the upcoming training regime with playful rides and without structure to where, when and how fast to ride.

After three months of very little and very sporadic riding I guess I’m as ready as I will ever be to brave pre-dawn.

Preparation (and the last few gym sessions) showed a gigantic loss of fitness. I want to be able to survive the third set of 40 second alternating bench jumps without being sent deep into the twilight zone between throwing up and passing out, heart pumping right in my throat and a ringing noise in my ears.

With all the lost fitness, the consistent gym work over the last months has definitely improved my muscle strength. Word of advice: Going for maximum strength during periods of very little riding has huge benefits.

While I’m not moving at great speed just yet, I’m mildly excited about having seen the sunrise from the back of my bike this morning.

So while the Queensland Racing Calendar has seen the first few events come and go and many girls have already shown great form, I haven’t even renewed my racing licence for 2010, yet, and my first race is still months away.

I try not to feel left behind and I’m determined to be on my bike before dawn again tomorrow, a new dawn for my search for personal cycling greatness. Huh! The only place I’m going to move with high pace in the next few minutes is … straight to bed.

Soaked

Submitted by Competitive Cycling Blog

The alternative was to spend two hours on the windtrainer and even though I’d lie if I said it was fun I remain that it was better than the alternative. It didn’t rain the whole time. At times it drizzled and there was even a short-lived dry spell along the waterfront.

There are plenty of good things to report about this ride. For once people can’t call me a fair weather rider.

But the best story from my time on the road today was when this blue car was driving pass and a guy with curly brown hair screamed out of the passenger’s window. It was just where the motorway starts and the arterial road veers off to the left and cars are usually already accelerating to the upcoming 100km and the shoulder is pretty dodgy. It is a dangerous spot for a single cyclist. With my eyes fixed on the road as to not slip on the wet white line or hit one of the potholes I tried to ignore the usual abuse. I couldn’t understand what he was saying anyway but then I caught the last word “Rain” and when I looked up I saw the big thumbs up came out of the passenger window as the car drove off. Obviously not abuse this time and I smiled.

On the very next red traffic light a car stopped next to me and there was a boy in the passenger’s seat looking at my bike while saying something to his mother. His little sister in the rear booster gave me the biggest smile and a big wave and I waved back. She obviously didn’t think anything strange about me riding in the rain either.

The day I failed my practical driving test …

Submitted by Competitive Cycling Blog

… was the most shameful day in my life. Not only had I been spoilt by sporting and acadamic success and not encountered failure in my young life so far - it was only a few days before my 18th birthday - but the reason for my failing was particularly hard to accept, personally.

I remember it like it was yesterday and bear with me regarding the relevance of this story for a cycling related blog. I assure you that it is relevant.

My driving teacher in the passenger’s seat wasn’t reassuring to me. Nothing seemed to settle me. For plain financial reasons I needed to pass the test. Driving lessons are mandatory in Germany … and costly. Not only do they drill you on courtesy and road rules and respect for other road users in several theory lessons but everybody is required to take a minimum number of driving lessons with a certified driving school before even allowed to the test. I was still in school and didn’t know where to get the money for additional driving lessons, should I fail the test.

The pressure was huge and I was nervous like hell.

I also can’t tell ‘left’ from ‘right’, which added to my nervousness. In order to set the indicator correctly and turn in the right direction I needed early instructions and even with plenty of notice it took enormous concentration to get it right.

So here I was, sweating all sorts of dramas behind the steering wheel, when I was required to stop at a “Give way” sign. The elderly woman on her bike in front of me, slightly to the right, was going straight ahead. I didn’t mean to scare her. I was still trying to work out whether “left” was indeed the left I was planning to travel. I was just so incredibly nervous that I accidently tipped the gas. Twice. The engine raved. Twice. She turned her head. She looked at me with stern eyes.
Bang! I failed! I harrassed a cyclist! In my practical driving test!

That’s how strict they are in Germany, no ifs and buts. It’s a good thing!

2010 Birkie Reflections

Submitted by Total Cycling Performance Blog

I competed in the American Birkebeiner cross country ski race this past weekend (http://www.birkie.com/).  This is one of the truly great events in the country, with a record 10,000 participants this year. 

It’s been 13 years since I’ve raced the Birkie, and it felt somewhat like a homecoming to me.  While the race has been changed (and improved) since I last raced, some things haven’t changed, including:

• The start at Telemark Lodge and the finish in downtown Hayward in front of huge and enthusiastic fans and supporters.
• The beautiful, rolling hills of the course, and some nasty ones (including Bitch Hill)
• The sharp, icy, downhill turns where throngs of snowmobilers eagerly anticipate skier wipe outs, and the incredibly loud cheers, hoots and howls when a crash occurs (which is often).
• The phenomenal grooming of the course and outstanding conditions
• The flat dash across Lake Hayward then the turn onto Main Street to the finish.

So the race felt at once new and familiar, and I’ll have to say that it felt great to be back.

I got into the race late, very late.  And I didn’t ski more than 6-8 times this winter, so I was a bit hesistant going in.  I knew my fitness was pretty good, but unsure of the level of my ski fitness.  So what did I learn?

1. Cycling and XC skiing are highly complementary.  While I didn’t really do any ski training this winter, I’ve trained hard on my bike.  And the cycling training had my fitness at a high level, higher than I expected.  My “motor” was good and my legs were good…….again, both better than I expected.  So cycling training paid off!
2. Climbing ability is crucial.  And alot of it comes down to power-to-weight ratio.  SO in both sports its important to be strong, but with as little excess weight as possible.
3. Technique is critical.  While my engine was good, doing some actual ski training would have taken me to the next level.  Bike training gave me the raw materials, but I needed to polish and refine my abilities through specific XC ski training.  Skiing is a very technique-driven sport, and my limited time on the snow was reflected in my less-than-perfect technique.

All in all, it was a fantastic day, and I look forward to going back next year.  And I was encouraged about how prepared I was, mainly as a result of my cycling training.  You can be equally encouraged.  So I’ll plan to see you at the Birkie next year!

The Birkie is typically the unofficial conclusion to the XC ski season.  The sun is out, the snow is melting, the roads are pretty clear, so it’s time to GET OUT AND RIDE!

They still surprise me…

Submitted by Competitive Cycling Blog

… with their unhelpfulness. But it probably shouldn’t surprise me. We are not talking about a several thousand dollar item here, right! The email reply from Saris was prompt and professional. They advised to check the battery pack first because it sounds like that is the fault. If not then there is something more serious wrong with the internal hub parts.

So I rang Velo this morning and explained this. Their answer? They don’t have a battery pack and it’s too hard to order it in and if it’s not that then I will have to send the wheel and hub to Trek, the distributor, in Sydney anyway so I might as well send the wheel to Sydney straight away!

Huh?!

Maybe I’ll call them again later but right now I’m too upset about being snobbed by my local bike shop that sold the Powertap to me in the first place (and my bike and lots of other bits and pieces over the years).

I know good customer service when I see it! Don’t get me wrong, I have received good customer service from Velo on plenty occasions in the past. Maybe this makes it more disappointing in this instance.

I’m back

Submitted by Competitive Cycling Blog

What can I say? A lot is on my mind, so many things that I feel I’m going to explode.

Two weeks ago I was pining to get on my bike or update my blog but there was no spare time to do either. It stressed me. And then I couldn’t stand this anxious feeling any longer and the only two things I could afford to drop were riding and writing. I could hardly decide to skip work, couldn’t I? I knew I would have plenty of time to ride and write again once my parents were gone home and once I stopped trying to squeeze everything into my hectic life I relaxed. It felt liberating … until I started wondering why I’m riding and blogging at all.

My parents left last Tuesday, full of beautiful memories. Tears at the airport, but only after I had turned around and walked away.

Now I have plenty of time but no motivation to get out on the road nor to sit down and concentrate.

I feel exhausted from all the excitement and turmoil of the past two weeks or maybe even months. Maybe it goes back even further, all the way back to Alberto’s accident and my accident and racing in Bright and my parents arriving and Trouble dying and visiting Ayers Rock and my birthday and the business trip to Darwin and my parent’s good bye.

And now the house is quiet and empty and the rain makes the world look grey. Not grey in a sad, depressed way. Rather grey in qualm, centred way.

I’m back and I have lots to write about, so much that I feel I’m going to explode if I don’t get it down soon.

And the bike? The training program received a make-over. I mightn’t have made it out of bed at 5:45 am but I rode with John in the rain and it felt great.

I’m trying not to panic!

Submitted by Competitive Cycling Blog

2009 Tour of Bright - Intro

Submitted by Competitive Cycling Blog

Tonight I remembered a story in a cycling magazine that I read a while ago. The author, and I’m quoting very loosely here because I cannot remember, which magazine it was, wrote that ‘it didn’t matter what place you finish in a race but as what person you roll over the finish line’.

While I like the notion, I thought of it as a real ‘looser statement’. Come on! “Sorry, I didn’t win but I’m a much better person for trying”. Of course you are, we are, everybody is! It’s stating the obvious.

But.

We line up to win!

Alberto asked me on that long drive back from Bright to Melbourne what the most memorable moment was of this year’s Tour of Bright. Crossing the finishing line on top of Mt Hotham, of course, was just as emotional as last year but there were a few experiences along the road that will stay with me for some time to come.

2009 has been a rollercoaster year and the 2009 Tour of Bright was some sort of culmination of great challenges and some unexpected achievements, extending past who I think I was and what I was able to do, and not just on the bike.

I didn’t win and I don’t know whether I’m a better person now but I stepped up and that’s the most memorable thing about the past couple of days and maybe the past 12 months. 2009 wasn’t a bad year at all and the 2009 Tour of Bright … well, I’m still trying to find the words to describe this amazing experience.

Vuelta Miami press release

Submitted by Nick Frey Blog

FOR IMMEDIATE RELEASE

Boo Bicycles Wins $7,000 Vuelta Miami

Boo Bicycles owner Nick Frey piloted his Boo R (SRAM Red, Edge Composites 1.68 carbon fiber wheels, and Edge Composites bar, stem, fork, and seatpost) to a convincing victory at the Vuelta Miami out of a final break of six, outlasting a trio of Team Coco’s riders as well as Yosvony Falcon, a new rider for the Bahati Foundation Cycling Team.

Out of a field of over 150 riders, Frey was able to cruise his bamboo and carbon-framed Boo R to the front and create a decisive break of 13 in a cross-wind section, then whittle the break down to six in the return trip. After a hard headwind section, Frey was able to make the jump from the final two-rider selection to solo in for the win.

“It tugs at my heartstrings to have Boo Bicycles seeing the big time,” said Frey. “We’ve spent two years refining bamboo bicycle framesets, transforming them from a curiosity into a bicycle capable of winning big races. It is every bit as comfortable as a titanium frame, yet just as stiff as a top carbon bike. Bamboo has a one-of-a-kind road feel that works for everyone serious about riding. It is snappy yet smooth and inspires confidence through corners.”

Frey is in Miami for training as well as visiting local bicycle shops through November 17th and will be riding in the upcoming Horrible Hundred Century on Sunday, November 15 in Clermont, Florida.

For the complete story, check out Nick’s blog at http://nfrey.blogspot.com/2009/11/win-for-boo-at-vuelta-miami.html.

CONTACT

Nick Frey
503B South Howes St
Fort Collins, CO 80521

515.494.2468
nickfrey@boobicycles.com
www.boobicycles.com
@nfreyBoo

###

WIN FOR BOO AT VUELTA MIAMI!

Submitted by Nick Frey Blog

Here’s the Facebook link.  Thanks Carolina!

It was an incredibly windy Sunday morning in western Miami, a tepid 75 degrees and sun, and I was ready to race my Boo R (with Edge 1.68 wheels, bar/stem/fork/post, and Sram Red!) after a couple months without a number pinned.

The race instructions were entirely in rapid-fire Spanish, so I went just decided to follow a bit, see what the rules were like, and enjoy the event.  That said, I set out to WIN–this was a huge deal for me because it’s the first and last race I can do with my Boo R after I must ride Jamis starting January 1st, 2010.  Oh, I forgot to mention the SEVEN THOUSAND DOLLARS CASH on the line

The neutral was an actual NEUTRAL, unlike most crashfests before kilometer zero, and it was great because we started at 8AM and I had just rolled out of bed and suited up about 90 minutes before.  Unfortunately I was without coffee, but I had a couple Espresso Love Gu’s and I was awake.

The wind was SERIOUS–30-40mph sustained–and blowing east to west.  And the race had a net elevation change of 7.3 feet.  DEAD flat.  So when the neutral was cruising along at 30+ going west, and I saw the race start and the lead vehicles turn right up ahead, I made SURE to sprint up the left and get in the front.

After a couple attacks in the crosswind, I was carrying momentum from about 30 back and decided to roll it at 95% in the gutter.  Sure enough, that was all she wrote, and our selection of 13 was off and rotating.  It was never easy, but never super hard, just LONG and BORING because there was absolutely no resting.  I was breathing through my nose the entire time, and the legs felt pretty good, thank you very much Colorado!

It was a windy course through a grid the had a turn-around 35 miles in, so it was good because I knew what was coming after the turn-around.  Sure enough, a couple of the 13 rolled off about 40 miles in and got 50m.  I decided to drive it in the gutter and bridge up, and that was probably the hardest part of the race, but it was fun just taking three guys with me and getting the group down to just six.

The six of us rolled quite well, and the only guy I knew in the group was Yosvony Falcon, an excellent rider who was with Toshiba in 2008 and will be on Bahati’s new team in 2010.  VERY smart and quick rider, so I was a bit worried about him.  Three guys were on the same team, Coco’s, and another guy in a Pro Bike Kit jersey and black shorts.  It was a good group that worked very well together from mile 40 until just before the finish at mile 72.

Coming back in, I knew I had great legs and started to get my internal smile going–I knew it was my race to lose, I just needed to be smart and not play my hand until everyone had gone all-in.  A Coco’s guy attacked with a couple miles of INSANE headwind left, and I bridged up to him and rolled it as hard as I could to get a larger gap.  He sat on, having two teammates behind, but he also said in broken English, “No spreent, no spreent!”.  I’ve definitely heard that before, and although I believed him, I made sure he rolled through in the headwind a couple times.

With the finish in site, but a LONG last kilometer, I had him get in the front for 20 seconds and then I jumped and sprinted and came in solo.

The win meant a lot to me because I could tell it was a huge event for the local fans and riders, and because I really showed that Boo is a great race bike that can WIN.  It’s very stiff and efficient, and being able to jump hard into a crosswind to latch onto another rider is so important in a race like the Vuelta Miami.  Mostly, I am just happy to be able to come to dealers now and say that yes, it’s not just a pretty face–this thing can be ridden FAST.

Having Tyler Wren up at the Cycle Smart Invitational, battling Adam Craig for 10th until the unfortunate final-lap flat, is great as well!!  It tugs at my heartstrings to have Boo seeing the big time

Bullies on Australian roads

Submitted by Competitive Cycling Blog

 

I got attacked four times during a short two hour training ride to McAfees lookout. That was a week ago.

Twice by busses on Waterworks Road and once by a magpie. The forth attack was something else, a grey bird, a touch smaller than a magpie and after some googling I believe it was a Butcher Bird.

Last weekend I did the same ride and stayed well clear of the aggressive busses but had an unexpected close call with a soccer mum driving her son to school. She just wouldn’t allow me an inch of the road.

I was, however, prepared for my friend Bully Butcher Bird just before the bus depot on the bottom of the climb.

I kept my eyes out for him when I hit the slight incline that, from my experience, marked the start of his territory. I kept looking up above and behind but could not spot him.

Just last week I had read a brilliant article about the habits of swooping birds in the most recent Australia Geographic magazine and according to their research you are less likely to get attacked when you face the bird. So here I was head up in the air, waiting for the attack and - nothing. Half way up and no bird in sight.

“The research is right or he might be still asleep” I thought to myself when the familiar wings flapped around my ears and my helmet got tapped by his beak. Even having anticipated it, it gave me a little scare. I faced him and he flew off, just like the article had said. I kept looking up and behind but no bird in sight? Little shit! And again - tap tap - on my helmet. How come I could’t see him in the shadow on the road? I could see my own shadow as the sun was behind me but not the bird sneaking up on me from above. From above? And then I spotted him, right behind my rear wheel, flying just inches above the road.

What a smart little cookie, he’s got it worked out, drafts on you like a Pro and then flies up from below. And I swear I saw a big grin on his little face.

He had fun and so had the school kids that were waiting at the bus stop across the road.

***

Here are some interesting facts from the Australian Geographic magazine:

1. Only up to 12% of magpies are swoopers.

2. They are very specific about who they aim for, 11% only target postal workers, 8% only target cyclists and 52% swoop pedestrians only. Some even target only specific individuals, e.g. one family member, and leave others in peace.

3. Nearly all swooping magpies are male.

4. There are two recorded deaths caused by magpie attacks. In 1946 a 13 year old boy died of tetanus after an attack and a man died in Outback Australia because the beak penetrated the neck and cut his spinal cord.

5. Most birds swoop from behind to intimidate. They keep doing it because most of the time they get rewarded. They swoop - you leave their territory. They are successful.

6. People have successfully befriended swooping magpies by feeding them.

7. Humans are just another predator for them and they attack to protect their offspring. Swooping a human is low level risk, compared to, for example, swooping a fox.

8. 5000 Swoop! packs, containing false eyes stickers and warning posters, have been sold since 1995. Research has shown that false eyes don’t help cyclists.

 

Concentrate on the task at hand and ignore the pain

Submitted by Competitive Cycling Blog

Kim Flesser, one of the very experienced sprinters in the club who regards being called “sandbagger” an honour, was right next to me. We had just past the start/finish area of the Lakeside race circuit for the very last lap. The 40 minutes prior I had suffered. The bell came as a surprise because my mind had switched to auto pilot while I was surviving lap after lap, up the hill, into the wind, brief downhill, up the second hill, pass the start/finish and again.

“Hey Kim, how are you feeling? Are you going to win this?”

I had no particular intentions when I threw the question at him and it was certainly not the time for light conversation.

” Get on my wheel, Sandra. I don’t know about winning but I can get you ahead of the other girls.”

His voice was matter of fact, calm and reassuring. Something in my brain switched and there was none of my usual hesitation. 2 km to the finish of this race and I trusted his wheel. I just zoomed in on the task at hand. A young guy might have overheard our brief conversation because he started heckling for Kim’s wheel in the carousel. I was on the inside, protected by him from the wind and for once I forgot about my fears of crashing. He wasn’t going to get my wheel.

Leading up to the final climb up the steeper hill it got messy and Kim drifted towards the middle of the bunch. I lost his wheel but was so focused on staying with him that I attacked on the inside of the track, went hard around one guy and gave it all, overtook several more riders as the space in front of me opened up and almost puked when I reached the top. Kim was already descending, about ten meters ahead of me.

It took me a tenth of a second to scan the few people in front and there was definitely no other girl in sight. I didn’t dare to look back, just ignored the sick feeling and dove down the hill into the finishing straight at 60 km/h. The straight seemed endless and I started to fade but the advantage was enough to get me over the line ahead of the other girls and even more satisfying, ahead of a whole bunch of guys, too.

Kim crossed the line in third place.

With the ride out to Lakeside and back home I have ridden 75 solid kilometers this morning. Now I will have to get ready for a 15 km time trial this afternoon. The past few years, Stage Two has always been a shock to the system at the Tour of Bright as it come on the back of the 78 km Stage One with a mere four or five hours of recovery in between the races. Not this year! This year my body will know what’s expected.

Snow Day #1 in Minnesota

Submitted by Total Cycling Performance Blog

The Upper Midwest received its first real prelude to winter over the past few days.  Here in the Twin Cities we’ve gotten about 4 inches of snow so far, and I know that South Dakota and Nebraska have gotten snowed on as well.

While we know that this snow will melt and that we’ll have some Indian summer days (at least we hope so!) this confirms that winter will not be far behind.

For cyclists, that means indoor training.  And while many cyclists might be bummed out about having to go inside, I prefer to look at it as not only “the way it is,” but also that it’s time to get back to work.

Most riders are officially in their “off-season” now, and that means doing the work over the next several months to lay the foundation for a fantastic 2010 season.  Much of our improvement comes during the off-season, and training indoors is a great way to focus our training.

No more long, lazy endurance rides outside.  Instead, the off season is a time to improve our cycling VO2 Max, our efficiency on the bike, our threshold and our cycling strength.  Most indoor rides will be shorter, but the focus and the dedicated effort will make each of us a much better cyclist.

So get ready for lots of quality indoor training!

I’m here to offer you guidance and support this off season, so stick with me.  But for now, GET OUT AND RIDE!

Lance, Leadville and Hollywood

Submitted by Total Cycling Performance Blog

Lance is a lightning rod.  People either love him or hate him.  With Lance, there’s no middle ground.  One thing you CAN say about Lance though, is that he has re-ignited interest for cycling, for the Tour and the other races he does, namely the Leadville Trail 100.

The key feature of this 100 mile MTB race (aside from the fact that it is a 100 mile MTB race) is that the entire race course is above 10,000 feet elevation.  So in addition to the difficulty of the distance and the race itself is the altitude, which for many riders is a complete “wild card.” 

This race has been around for quite some time but its visibility has really increased in the last several years.  Floyd Landis put the race “on the map” for the general public when he raced it in 2007 (to be beaten by 6-time champ David Wiens).  Lance raced Leadville for the first time in 2008, and he also took 2^nd to Wiens and all of a sudden, everyone knew about Leadville. 

Shortly after the 2008 race, Lance announced his intentions to get back into the pro peloton and to race the 2009 Tour de France.  So Leadville 2008 was the jumpstart to Lance’s return.

We all know about Lance’s 2009 season, including his 3^rd place finish in the Tour.  He also announced he would race Leadville again in 2009, so the race’s visibility increased exponentially.

Lance dethroned Dave Wiens in convincing fashion, crushing the field.  Here’s a very cool video of Lance’s post-race awards speech:

http://www.youtube.com/watch?v=_xppDlW4nHI

Love him or hate him, Lance has done wonders for our sport and for the Leadville race!  In fact, Hollywood has jumped on the Lance + Leadville story and made a movie, which comes out in late October.  Here’s a link to the trailer.  It looks very cool:

http://www.raceacrossthesky.com/

Lance is a lightning rod for admiration, for criticism and for publicity.  He’s raised awareness (and millions of dollars) for cancer through his Livestrong Foundation (http://www.livestrong.org/), for the Leadville Trail 100’s  “Race Across the Sky” (http://www.leadvilletrail100.com/).  So love him or hate him, we should all say “Thank you“ to Lance.

Add your comments below, then GET OUT AND RIDE!

Back In The Saddle

Submitted by Total Cycling Performance Blog

Hi Cyclists,

I’ve been out of touch for the past couple weeks, and I apologize.  Some things came up that required much of my time and attention and couldn’t be avoided.  Sorry about that, but I’m back so let’s get going!

Tomorrow’s post will focus on the “Transition” period, which is that 2-4 week time period following your final key event.  So don’t miss it.

I’m happy to be back! 

In other news, keep tuned in for some exciting off-season programs that will help you come out of the winter fitter, faster and more ready for the upcoming cycling season than ever!  I’ll start unveiling these within the next few days.

Please contact me with any questions, then GET OUT AND RIDE!

Cyclists: What’s a Taper and Who Cares Anyway?

Submitted by Total Cycling Performance Blog

The next few weeks include some big events in the MN/WI area, including Ironman Wisconsin, the Chequamegon Fat Tire Fest MTB races and the Jesse James Days rides.  These events will likely be the culmination of a full year of training and racing, and will end the season for many athletes.

The final taper is a critical component to going into these key events fit, fresh and race-ready.  This taper is also a difficult time for many.  After training long and hard, it’s tough for many athletes to back off and have a really, really easy day.  And to ask them to have 2 easy days back-to-back is almost too much for them to bear.

However, these easy days are important to being ready for the event.

I’ll save the long-winded explanation for another time.  Let’s get right to the nuts and bolts today.

We need to go into our key events both “fresh” and “fit.”  We all understand the fit part.  We’ve trained hard and have built up a huge base of fitness with this training.  Along with this fitness, though, comes fatigue.  And fatigue accumulates (and dissipates) faster than fitness.

Prior to the event, we must rid ourselves of as much fatigue as possible, while at the same time not losing fitness.  And that’s really easier to do than most people think.

It essentially boils down to 2 factors:

1. Reduce training volume considerably over the final couple weeks (30% per week or more).  Much of our training stress and fatigue is the result of hours in the saddle.  So reducing our riding time allows our body to recover.
2. Maintain intensity, but at a reduced volume.  Once we’ve built up a certain level of fitness, it doesn’t take much to maintain it.  Therefore, over the final couple weeks do a “hard” workout every 2-3 days.  And the “hard” work should involve less time and fewer intervals than in previous training.  Again, reduce the volume by 30-50%. 

And important to note is that the “easy” days should be short and total recovery rides, not adding any training stress at all.

Yes, there are other factors to consider, such as nutrition, and I’ll talk about that another time.  It’s been my experience, however, that an athlete who really grasps the fresh/fit concept of the taper is about 90% of the way there.  Everything else falls into place.

I’ll discuss this in more detail over the next several days.  In the meantime, think about what questions/issues you have about tapering.  Pass your questions along to me via the comment section below, then GET OUT AND RIDE!

The #1 Requirement for Cycling Success is: ___________

Submitted by Total Cycling Performance Blog

If you answered ENDURANCE, you’re correct.  The foundation for cycling performance is endurance.  Yes, having the ability to ride at threshold for extended periods is important.  Leg strength is important.  Mental toughness is important.  But these are all secondary to having superior endurance.

 According to Merriam-Webster, ENDURANCE is defined as: 

“The ability to withstand hardship or adversity; especially: the ability to sustain a prolonged stressful effort or activity <a marathon runner’s endurance>”

One of my new coaching clients is preparing for a century ride in a couple weeks and came to me a few weeks ago to help him fine-tune his training.  He’s ridden a fair amount this year, with his longest ride so far being 70-75 miles.

I had scheduled an 80-90 mile ride this past weekend for him.  He found a century and asked if it would be OK to ride it.  I said yes, that it would offer him some good pacing and nutrition practice, so to go ahead and do it.

He rode it and did fine for 70 miles or so, then ran out of gas.  He was somewhat disappointed in his effort and the fact that others kept going as he became fatigued and slowed down.  To me it was no surprise and no coincidence that he fatigued when he got to the 70 mile point, or the length of his previous long ride.

His body had built up fatigue resistance to 70 miles, but to ask his body to go both longer and harder than he has gone previously was simply too much.  Riding this century was a good eye opener for him as he plans for his key event.  He now has a better idea of what his body is capable of, so he’ll have a better idea as to how to meter out his effort.  He also learned about his calorie needs and may have to fuel himself a little differently.

And while most of his endurance is “in the bank” adding these miles to his legs will definitely help him.

The point is that cycling is an endurance sport, and to compete in long races and/or events we must build up the mental and physical endurance required.  Top level cyclists ride 25,000 miles per year to build up the endurance (fatigue resistance) that’s necessary to compete at that level.

Most of us work and raise a family for a living, and don’t ride a bike for our paycheck.  However, many of us are still competitive and want to ride well in relation to others around us.  So if we compete in races or participate in centuries or charity rides, endurance is still the most important ability to develop.

Endurance is the foundation of our fitness pyramid.  The wider our base of endurance, the higher we’re able to take our fitness peak.  So while threshold and VO2 Max interval sessions are important, remember that endurance rides form the basis for everything else we do. 

Add your comments below or email your questions to me.  Then GET OUT AND RIDE!

Trouble and shit, small and big climbs

Submitted by Competitive Cycling Blog

It amazes me how he does this with his little paws, folding the corners over neatly in a concentrated effort, taking great care to cover up properly and making a cute little parcel, wrapping his poo into our bathroom mat. I knew immediately, when I walked into the bathroom, what kind of present awaited me inside the crunched up fabric on the floor. He is such a gentle cat. So while Trouble relapsed and even went one step further with his number two, I listened to Dad and Alberto and went out for training rides - yes training rides! - on Friday, Saturday and Sunday.

The legs were so fresh after my involuntary taper that I even posted a few new best times, at Mt Coot-tha, Clear Mountain and my good old nemesis, a 900 meter incline of 8-9% on Eaton’s Crossing Road.

The start of the 2.3 km Mt Coot-tha climb

The best thing was that I had a ball. I loved attacking the hills, enjoyed going hard and pushing the pace, was keen to pedal and got great pleasure from the view on the top of Clear Mountain and while I was standing there, soaking in the view over the Brisbane and Lake Samsonvale, legs still burning from the 14% gradient, heart still pounding from the effort, I knew I wanted to ride Mt Hotham again.

View from Clear Mountain with Lake Samsonvale

I remembered the challenge Colin put to me a few weeks ago about writing down how I commit myself to ride Mt Hotham. While I was cycling back home via the quiet, undulating and rural Bunya Road I started thinking about the post.

It will be a worthwhile exercise and I started jotting my thoughts down today but right now I need to get some sleep so please stay tuned for my commitment shortly.

POM - the glass is half full

Submitted by Nick Frey Blog

POM is signing on as a sponsor of the Garmin pro cycling team, and I must say I’ve become addicted to their juice mixed with my favorite water.  It’s an expensive habit, but well worth the $$$.

 

Too good to keep secret

Submitted by Nick Frey Blog

This picture (from the team time trial on September 11th, 2009) much sums up my last race weekend of the season at the Univest Grand Prix in eastern Pennsylvania.

note: never ride a 108mm deep front wheel with a 19mm wide front tire in pouring rain and 30+mph wind gusts.

Thanks for postponing concern for your son, Dad–this is WAY better!!

Sometimes I hate Joe Friel!

Submitted by Competitive Cycling Blog

So hot right now

Submitted by Nick Frey Blog