My 2011 Product Wish List

I sat down today thinking what can I buy for my bike in 2011?  Of course I have a dream wish list which may consist of a new TT bike or even a track bike.  However, I was really wanting to put a list together of items that I will probably actually be able to buy for the 2011 racing season.  Here is my list in no particular order:

New Helmet:

 

Rudy Project Sterling Helmet in colors that really match my team's look.

New Sunglasses:

 

Rudy Project Noyz Fluo.  I haven't decided for sure on this style or color, but it would match the helmet.

iBike Upgrade:

 

I have the Gen I iBike and would really like to upgrade it to the Gen III.

iBike Wireless Speed/Cadence and HR mount:

 

My iBike is wired to the front wheel.  Also my Polar HR monitor just gave out on me finally.  So this option will give me a lot more data in a lot less handlebar space.

New Shoes:

 

Gaerne Carbon G. Myst Road Shoe.  I have this brand of shoe and really like it, just time for a new pair.

New CX Shoes:

 

Gaerne G. Inka shoes.  My old shoes fell apart this cross season.  This purchase is a must, but could probably wait till the fall.

I'm sure other items will come up, but these are the ones on my radar for now.

The Pre-Season Report: Building Up to Spring

Its December already.  This time of year is always fun to hear people argue about the best way to prepare for next racing season.  It seems like it was not that long ago that amateur racers took an "off season".  I remember as a junior racer starting my pre-season training on January 1st.  From September to the end of December I would hardly touch the bike.  Even when I lived in Hawaii.  I would run and do other activities to keep my fitness, but not train on the bike.  Now that training seems to be more specialized, seasons are longer and competition is more serious if your not training all year around, you will probably lose.

There always seems to be discussion on how to train through the winter. 

Idea 1:  You race hard, why not train hard.  All year around training should be at a high intensity.  The thought and rational behind no slow distance, endurance base miles is that if you didn't take an extended "off season"  what do you have to build up.  Why lose high level of fitness just to have to work to get it back?

Idea 2:  Winter is the time to tread along slowly to build the base miles.  The rational behind this is that your body can't maintain the high intensity training all year around with going into a state of over training.  Plus, like most things in nature, if you allow that higher level to drop slightly, you will be able to build it back at a higher level. Winter is the time to think about time on the bike.

Which one do you go for?

As for me and my clients, we have a mixture.  Base miles have a real benefit to get you ready for higher intensity training.  When it is cold out and there is long time before your next race, keeping the same interval style, threshold training is tough to do and could easily lead to burnout or over training.  By allowing that part of your fitness to drop slightly and build on pure aerobic conditioning, you will prepare your body for an those hard intervals later.

That being said, base miles are not the end all.  We work on high intensity training a couple times a week.  The difference is that this training is in a controlled environment.  Cross training on the Versa Climber and Jacob's Ladder will help you not to lose as much of your anaerobic fitness or threshold level.  It is controlled, different so you don't over train, and just plain painful.

Its important to periodize you training for the time of year or goals you are attempting to reach.  This type of pre-season training allows us to work hard while still building that important aerobic base.

Free Junior's Road Skills Developmentat Clinic

THE VIRGINIA BEACH WHEELMEN

Presents:

JUNIOR’S SKILLS CLINIC

JANUARY 9, 2011

9:30am – 12:30pm

Grassfield Ruritan Club

845 Shillelagh Rd

Chesapeake, VA 23323-6506

USAC Permit Pending

The JUNIOR’S SKILLS CLINIC is offered for FREE to any rider age 10-18*.

Learn and build:

·      Bike handling skills

·      Balance and bumping

·      Confidence

·      Cornering

·      Rules and racing etiquette

**SPACE IS LIMITED TO 30 RIDERS**

PRE-REGISTATION IS REQUIRED ON BikeReg

Registration will close on December 26, 2010

This Skills Clinic is open to any Junior Racer whose 2011 racing age is 10-18.  It is open to all bike types including road, cyclocross, mountain or BMX.  The skills will focus on road racing but the clinic will be held in a grass field.  Road or cyclocross bikes with clipless pedals are encouraged but all types are welcomed (no handlebar attachments, including aero bars and mountain  bike bar ends).  Helmets are required.  A USAC racing license is required. One-day and seasonal licenses will be available for purchase at registration.  All USAC rules apply.

STAY AND RIDE THE PLT MEMORIAL RIDE LEAVING FROM THE RUITAN CLUB AT 1PM

QUESTIONS: Contact Joshua Goyet @ (757) 515-5940. vbwheelmen@cox.net

Clinic may be canceled due to rain/snow.  All participants will be notified if canceled.

 http://www.bikereg.com/events/register.asp?eventid=12048

Click here for event flier

Developing the Future: Young Racer's Skills

 

Young Dane Craddock, age 10, was a little about his first time on rollers, but after a step-by-step coaching instruction, he was a natural after about 30 minutes into it.

I did also have to bribe him with food.  Just so you know he did not have the twinkie he was asking about.  I was glad to see he didn't even know what one was.  A box was given to my daughters, who also never ate one, but sometimes its hard to throw away food.  I did throw them away this same day though.

Developing skills like this at that age are critical.  When Dane decides that he wants to be a top level racer, his skills will already be there.  Look out for him in the future.

Pictures and Report from Lonestar Lakes CX Race

The folks at All About Bikes Racing did an excellent job designing this cyclocross course.  I have been practicing and training a lot more this year on grass so the long sections didn't bother me as much as in the past.

I showed up to race the 35+ event after fighting a head cold that had just moved into my chest.  No excuses, but I'm just saying.

Anyway I took this race much like I have taken all other CX races this year...for fun, but I'm still giving it all I have.

There is really not much to report.  I wasn't last but I wasn't in contention for the money either.  I felt pretty good and had a good time.

Here are some cool pictures taken of my during the race (why just me, well its my blog):

Photo by Keith Burnstein

 

Photo by Keith Burnstein

 

 

Photo by Mike Park

Frogs on the Farm Cyclocross Race: CX Race / Swim Meet

The first race of the VACX series is over and done.  Thanks to Donna and all the Frogs for putting on a great race.  I did this race last year.  It was a late season race competing with some big events else where so last year had a very low turnout.  Not a big deal for me since I usually find myself riding solo anyway.  I was very glad to see the Fat Frogs crew give it a chance again this year though.

Last year's race was muddy.  It had rained and rained, then was 30 degrees so nothing dried up.  It was a sticky, gooey mud.  The laps were long.  I think the 45 minute race was 3 laps (maybe 2).  Most of the course was off the bike.

This year's race was muddy.  It was currently raining and was in the 60's.  Much better conditions.  The course had been shortened and more of it was ridable.  Still a very long course when it came to how long it took.  The 45 minute race was 4 laps this year.

I chose to do the Master's 35+ this year.  It was my anniversary and the earlier start would allow me to get home quicker to my bride.  Here is what I looked like during the race:

 

Photo by: Keith Bernstein

 

Photo by: Keith Bernstein

Photo by: Keith Bernstein

 

Photo by: Keith Bernstein

Photo by Pablo Custodio

Photo by: Keith Bernstein

Photos can be found at the following links:

http://www.pablocustodio.com/XCross-toberfest.htm

http://www.facebook.com/photo.php?pid=1213920&fbid=1511934490184&op=1&o=global&view=global&subj=1665254022&id=1589065989#!/album.php?aid=75186&id=1589065989

Cyclocross Review: Top Mounted Brake Levers

 

You either love them or hate them, use them or don't, or maybe you have no idea whether they should stay or go.  I'm talking about the top mounted brake levers that come on many cyclocross bikes.

My Giant TCX came with them and I used them during the first year I rode cross.  I almost felt like I used them too much.  I don't typically ride the tops when on the road, so that riding position was as natural for me.  Last year I upgraded some stuff on the bike and took those levers off.  I personally feel like for me it was the right move.

There are some very good cross racers who use them, but at the same time it seems like if you buy a high end cross bike, they don't come with them.

I did an internet search and found a few forums about people talking about this.  Here is what I found:

Benefits:
More control over the bike when going down steep descends.  Less likely to do this:

More control during technical trail riding.
More control of your speed when approaching barriers.

Downsides:
Bars are too cramped.
The brakes become too much of a crutch.  In other words, you use them more than you should.
For many roadies it puts them in an awkward riding position.
Added weight to the bike.

I tend to do 90% of my CX riding on the hoods, so removal of those levers made sense.  For many CX racers with a mountain bike background, much of the riding might be done on the tops, in which those levers may come in handy.

Feel free to leave your opinions.