Tuesday, February 23, 2010

Helmet cake

From Shockley's Sweet Shoppe this is my birthday cake. It matches our team's Rudy Project helmets.

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Friday, February 19, 2010

Downtown Smithfield HAMmer Fest Criterium Race Information

 CAT 5
45 min
Points & Pride
JR 10-14
20 min
JR 15-18
20 min
CAT 3***
60 min
45 min
75 min
$700/6 **
Women 4
30 min
Pride & Points
Women 1/2, 3, 40+
45 min
Master 30+/40+/50+
45 min

*Prizes for this category are merchandise only. **Prizes in this category are a combination of cash

 and merchandise.  Second race is only $10 if pre-registered.

APRIL 3, 2010
Held under USA Cycling Permit, Pending

DESCRIPTION: A classic “Main Street” Criterium course located just one block off of Main Street in Historic Downtown Smithfield (Home of the largest Ham Biscuit).  The 0.75-mile course contains 4-corners and a small but steep hill.  This is a must do race for all levels.
CATEGORY RULES Please read carefully!!:  1) No CAT 5 racers in the Master race. 2) In the Pro/1/2/3 race, BAR points are awarded to CAT 1/2 only.  3) Women1/2, 3, 40+ will be racing for one purse but will be competing for a separate set of BAR points in the respective category in which they register if the field is 25 or less, otherwise points will be given to the top 15 racers only. 4) Juniors will all race together but will be competing for separate purses and BAR Points. 5) Master’s will be racing for 1 purse and the top 15 finishers will receive BAR points in their respective age grade.

Questions?  Contact me at vbwheelmen@cox.net 

Downtown Smithfield HAMmer Fest Criterium

It is occurring this year and registration is open on Pre-Reg.


This race will also be part of the Gam Jams Cat 3 Cup p/b Mountain Khakis.

I am very excited about this.  I managed to get a course just one block off of Main Street.  The race will pass in front of historic homes, the fire station, library, YMCA, up and down a hill all within walking distance of great shopping, dinning and sight seeing.  After all Smithfield is home to the largest Ham Biscuit (yes they are in the World Record Book).

Take a look at the race flier and please register early.

Race Flier

Thank you.  Questions, contact me.  vbwheelmen@cox.net


Thursday, February 18, 2010

Product Review--The Eleven81 Winter Booties

I bought a pair of the Eleven81 Winter Booties just about a month ago.  I put them on for only the second time yesterday and the zipper broke in half.  So it is easy to see that I am not happy with the product but I am hoping it was simply a defective product.

I have contacted the company so I will report back on the customer service hopefully soon.

By the way,  the booties were warm and comfortable and seemed to fit good, the one time I was able to use them.

Anyone else have this problem?

Saturday, February 13, 2010

Restistance Training--Good or Bad?

Resistance Training for cycling probably has just as many opinions on its usefulness as does slow endurance base building miles.  What's your opinion?  If you do resistance train, what type of exercises do you perform?

Many cyclist have frowned on hitting the gym for years.  Most of the fear I believe come from a notion that lifting weights is not specific enough to produce positive results on the bike and that they may gain too much muscle weight in which would effect performance during the season.  After all cycling is a game of power to weight ratios and you don't want to be muscle bound:


Is there a happy medium?  Are there certain rules that endurance athletes should follow?
I have developed a cycling resistance training program over the last year.  I refer to it as a Cycling Improvement Program.  Although the majority of the resistance/strength training occurs during the off-season, the program does have aspects of gym training during the race season.  The program focused on a periodized concept of getting riders ready for the racing season without over training on the bike.  We focused on the following:
  • Movement
  • Balance
  • Strength
  • Power
  • Muscular Endurance
  • Aerobic and anaerobic endurance
The riders who have been part of this program have noticed substantial improvements on the way they feel.  I guess we will see in a few weeks how that translates to racing.

Last week I received my publication of The Journal of Strength and Conditioning Research, from the National Strength and Conditioning Association.  In the latest issue there was an article titled The Effects of Resistance Training on Road Cycling Performance Among Highly Trained Cyclist: A Systematic Review.

This systematic review took past original research and reviewed them to see if they could come up with a consensus or at least a starting point for more research.  Here is what they discovered:

  • Research in which riders simply added resistance training to their programs on top of their cycling training saw no improvements
  • Research in which resistance training replaced a cycling workout saw at least a 7% increase in power and a significant increase in time trial time and one-hour test distances.
  • Resistance programs that focused on fast movements such as plyometrics had more of an effect on improving performance than did those programs which focused on slow movements like the back squat.
Although there is not that much research out on this particular aspect of cycling training, the results so far has led me to believe that I am on the right track.

Again, we will see what happens come race time. 


Wednesday, February 10, 2010

Garage Riding

It is cold, wet, raining, snowing, sleeting, icy and down right not cycling weather.  I'm sure glad we have this global warming thing going on or just image what the weather would be like.

So if you are like me you are spending a lot of time on the trainer.  Also if you are like me, the place you ride your trainer is cold also.

Check out the picture above of a group ride I was leading at my training facility.  It is a warehouse style of space and it takes a little while for the heat to kick in.  The first workouts of the day are usually pretty chilly.  Here is Amy having to wear her scarf.  The rest of us are actually in leg warmers and long sleeve jerseys.

It seems silly to get all dressed up to ride inside, but I just have not been able to force myself outside.  I will post next some of my favorite indoor workouts from this winter storm season.