Training

Archive for the ‘Training, Coaching & Rehab’ Category

Coupes des Ameriques Race Recap C division

Tuesday, July 5th, 2011

By Philip Beliveau

Well the dust has settled on another Coupe and I am currently eating and drinking my way out of race weight. Here is my story and I am sticking to it.

The prologue hill climb started on a lovely evening for pain and fresh pavement into Sutton from the border and the start of the climb. A few attacks went with the last reeled in at the base of the climb. The pack strung out as the lead guys ratcheted up the pace until there were 6 guys left at the base of the switchbacks near the top. Three in front made a surge into the switchbacks that I could not follow as I was red-lined but I held my pace and the two left with me faded leaving me to suffer in for fourth. Good enough.

The next morning I had a less then stellar time trial to drop to 7th. Boohoo!

That afternoon we did 3 laps of a circuit with a good but not super steep hill and screaming downhill. 3rd and 5th place on GC went on a break and were reeled in after one lap. 5th place got dropped on the last time up the hill and lost 2-3 minutes and so I moved back up to 6th!

That evening after driving home to be with my honeys, I sat in the coldest bath I could run for 5 minutes to calm my legs. I was still rolling around in bed that night with leg cramps for what felt like the whole night.

The next morning I arrived feeling pretty good for the start of the road race under overcast skies. I tried a couple of breaks and then sat in to conserve for the big hill near the end. Two guys got away. One was caught at the base of the climb and the other halfway up. The steepest pitch was at the base of the climb. I moved to the front so I would not have to make up any gaps. I was pretty close to my max but stayed with the lead guys.

As the climb hit the first shelf the pace eased and a couple of danglers caught back on. With the one from the break we were 11 as we rolled over the top. Foolishly I had not checked the results from yesterdays circuit race and did not know that the guy in 5th had gotten dropped and I had moved up to 6th. When I realized that guy was not in the lead group, I hit the front to keep the pace up and gain as much time in the hopes of moving up on GC.

We rolled into town and finished on a 500 meter big ring uphill. Ouch! 3 guys had jumped clear to get 3 seconds, 3 dropped off and I hung on to the main 5 for same time and 6th on GC. All in all a satisfying race except for missing the camaraderie of my 50+ teammates Bob and Bruce!

Saranac Lake Criterium, NY

Thursday, June 16th, 2011

By Bruce Bell

Sunday’s morning rain in Vermont gave way to clearing skies during my drive to Saranac Lake. Unfortunately, as soon as I parked at the race venue it started pouring.

Matt and Steve were warming up in the downpour and would soon be racing in it. It was pretty ugly. It seemed to rain pretty hard during their race, but let up a little as our field lined up for the start of the 55+ race.  A few laps in, the skies opened up again. I can’t remember ever racing through that much water. Fortunately, our field rode safely.

With 2 to go I marked the 2 guys I figured would be in the mix for the win. With 1/2 lap remaining, my 2 danger guys plus another and I got a little gap and held it to the line. The good news is I marked the right guys. The bad news is I didn’t execute as I had hoped and finished 4th. Fortunately, 4th place $$ covered my ferry ticket.

By the way, that Impulse CycleSport Jacket is awesome! Pretty water resistant and a real joy to have in cool wet conditions.

Congrats to all that raced this weekend. It is really cool to know we had so many team members racing at several different events.

 

Race Recap from Wilmington-Whitface, NY

Thursday, June 16th, 2011

By Alberto Citarella

So here’s how the 3/4 race went down on Saturday:

It was Christian and I from the Burris Logistics-Fit Werx team, and a few guys from ORR and a group of 50-60 riders.

Lap 1:  Moderate rain.  About 58 or 59 degrees out.  Group stays together with no major action.  Going up the 1 mile climb at the end of the lap, the group drops maybe 5-10 riders.  Respectable pace on the first lap but nothing brutal.  A bunch of Canadians at the front doing the majority of the pulls.  Gotta love those Canadians.

Lap 2:  Lap 2 begins and its pissing rain now.  By the middle of the lap it feels like its 50 degrees or lower.  We’re all freezing.  I can’t hold on to my handlebars without shaking.  I’m questioning our collective sanity.  I mean I have 2 kids and a wife, right?  But at least I had arm warmers.  I have no idea how those without handled the cold.  Even still, it felt like we (or at least I) wasted more energy shivering than actually pedaling.  On the second time up the climb, a group of about 10-12 riders set a good clip up the hill.  Christian and I ended up in a group of about 4-5 riders about 30-45 seconds behind the leaders and spent the next 8 miles trying to latch on.  We did eventually no thanks to some d’bag in our group who would pull through at mach 12, hang out exactly 10 yards in front of the us for 2-3 minutes by himself and simultaneously berate us for not pulling hard enough.  It was the most idoitic display of bike racing that I’ve seen in a long time.  When I say he was a completely d’bag, I am not exaggerating.  We all wanted to punch him, and I think one us (who shall remain nameless :) almost did).

Lap 3:  After 8 miles, we catch the lead group and now there are about 15-17 of us and its the final time up the 1m climb before the final leg.  Up we go again, and this time about three quarters of the way up, I lose contact.  Christian continues onward, stayed within spitting distance of the leaders, and finally latched on to them (about 3-4 miles later) right before the final 2 mile climb.  I think he ended up in the top 15 with a strong ride.  I on the other hand soft-pedaled it in after being dropped.  I continued and was going to ride to the parking lot instead of heading to the finish when Jared and a group he was in passed by me, so I latched on and made my way onward asking Jared if he wanted to just bail with me on the final climb and go to the parking lot.  “No way.  We’ve come all the way here, haven’t we?”.  Convinced of this logic, I continued albeit at a very slow pace.

At the finish, caught up with Philip who said he finished well.  Some dynamic duo in his field (35+) broke away at mile 1 or 2 and stayed away the entire race.  Unbelievable.

Anyway, off to clean my bicycle.  After Saturday, the desire to ride in the cold again is non-existent. AC

From the 35+ race…

I signed up for the 35+ field at Wilmington.  The field was combined 35/45 and there were half as many 35s, so I played the odds!

I dressed more conservatively than Alberto with arm/knee warmers, merino wool sleeveless under shirt and wind vest over all.   I have to say I was pretty comfy except for the sloppy feel of wet shoes/gloves and lack of visibility that comes with racing in or after a rain.

On the way out to the circuits,  I sat near the back warming up when two guys jumped off the front staying away!  I could see the heavy hitters that I knew still in the field, but Canadians are always a wild card.

The rest of the field rolled out onto the circuits at a good clip.  There were several jumps but it stayed together into the tough climb.

The pace was high for the first ascent and we were likely down to 15 out of the ~55 starters. The pace eased after the top and numerous guys got back on in the next few miles, likely to pop the next time up the climb. Two more guys jumped away at the start of the third lap. Were they 45s or 35s?

I followed and initiated some jumps but nothing that worked. The last time up the climb, soggy and wet, the pace was at my redline. The climb is like a bigger version of the second Philo climb in TNW and as the slope eased off just like TNW, the lead 6-8 surged and I lost 20 feet. I was clawing my way back to them as a couple of other bigger guys came by me and I latched on and got back to the lead group. Ahhh, just like TNW!

We turned off the circuits heading back to the finish. There were a few jumps but it stayed together until we turned up the Whiteface climb. It splintered very quickly and I stayed with what became the second group of 5 to the finish with leaden legs, in 8th position. Philp Beliveau


Nutmeg State Games, New Britain, CT Race Recap

Monday, June 13th, 2011

By John Painter, Burris Logistic – Fit Werx Team Member

Claude, Matt, Eric, and I made the trip to CT for the Nutmeg State Games Criterium in New Britain.  I was pretty certain the weather conditions would be better than last year, but as Matt drove through the pouring rain in MA, flashbacks of last year’s deluge dampened my spirits.

Matt and I arrived at Walnut Park with time to catch Claude in the 45+ race, see the rain come to an end, and warm up with Eric before our races.  Claude looked strong and aggressive, and made a go at the $100 prime.  I am guessing that the wedding he was attending that afternoon had an open bar, otherwise he would have walked away with the money.  We caught up with Claude minutes after his race to find him already decked out in a suit and tie. We think he had that on under his skin suit.  Nice plan.

Matt, Eric, and I then lined up for the 35+ race, which was about 40 strong.  I was using this as the warm-up for the next two races and had the plan to just sit in unless my legs felt superhuman. They didn’t.  Two guys went balls-to-the-wall right off the whistle, which made for a pretty aggressive start. Matt made it into a break that had a gap for a bit, but didn’t stick.  Eric went for one of the primes, but placed out of the prizes by the slightest of margins. Things got a bit twitchy in the last two corners of the race, and Eric was bumped off the course on the final corner.  Matt finished strong at 14th, and I followed at 17th.

After a quick spin around the course, Eric and I lined up for the 30+ race. Having warm legs, we both felt the race had a pretty mellow start, but that didn’t last long.  Eric and I didn’t see much of each other during the race, and I am not sure how his race unfolded.  I had talked about several scenarios with Matt during our warm-up, but I didn’t have a clear strategy in mind for this race as my head was still spinning from the previous race.  I did make it into the winning break and finished 10th overall.

I spun around the course again and barely made it back to the start/finish for the cat 3 start with Matt (thanks for cutting off my numbers both times).  Matt and I had no time to talk strategy for this race, but that didn’t seem to hold him back.

Matt was strong during the entire race and finished near the front of a very large group.  I was a bit tired at this point, and had several things go wrong. After what I thought was about 5 or 6 laps, I glanced at the lap cards hoping to see a 14.  I was off by a bit.  21.  Apparently the cat 3 race was a 25 miler, unlike the previous two 20 milers.  Not really a big deal, but certainly a kick in the teeth when enduring oxygen debt.  I kept Matt just in front of me, and when what I thought was the final lap came around, I laid it all out there moving up to about 6th wheel.  As we rounded the final corner, I felt like I might finish in the money for this one.  As I began to wind up my sprint, I wondered what everyone else was waiting for.  As I looked down the road, I realized that they were waiting for the bell.  The lap cards read 2.  Damn. Apparently I’m not that good with numbers.

Having almost nothing left in the tank, I did what I could to stay near the front of the group when two or three guys to my front left tangled and quickly found the blacktop moments before the final corner.  I’m not sure where I finished in the group, but I am happy to say that I finished with all the skin I started with.

All in all, it was a great day of racing.  I have some ideas about how I can better race three crits in one day and I am looking forward to hitting Fitchburg with a large BL-FW contingent and tearing those races apart.

Speaking of Fit Werx, I cannot say enough about my recent bike fit.  It was a hard day in the saddle on Saturday, but I have never felt more comfortable (and powerful) sitting on my bike.  Glad to be part of a great team and race with great teammates.  JP

For more information of the Burris Logistics – Fit Werx team visit www.impulsecyclesport.com

 

John Painter discusses his recent Fit Werx experience.

Friday, June 3rd, 2011

By John Painter, Burris Logistics – Fit Werx Team Member.

There is a frenetic pulse that moves backward through the peloton when the road turns upward.  The acceleration starts at the front and moves like electricity through the group.  You can hear it coming; the crunching of chains and cogs as the riders try to find the gear that will give them that perfect rhythm.  It is a moment where panic can set in…the kind that can leave off the back if you aren’t careful.

I experienced this pulse on every one of the hills in the Lake Sunapee Road Race this past weekend, and came close to that dangerous state of panic on the first climb.  This time, however, instead of standing up and stomping away on the pedals, I decided to sit on the saddle and focus on a smooth pedal stroke through the climb.  My decision was driven by something I had discussed with Ian Buchanan on the previous day during my bike fit at Fit Werx.  Among other details, we had discussed my climbing style while making a decision to switch to a different saddle.  That bike fit was long overdue, and the results are exceptional.

Once we had spent some time with the pre-fit interview and measurements, the fit went right after the first point of contact of bike and body- the feet.  I had come into the appointment hoping to find every way possible way to battle a tight IT band on my right side, and Ian was very responsive to my request.  Not only did we replace an aging pair of black Sidi shoes with a new white-hot pair, but we filled those shoes with custom foot beds.  I have always liked the Sidi brand for their precise fit; with the custom foot beds, the fit is unparalleled.

From there we went to the fully-adjustable fit bike, where my position was analyzed on a computer screen using video captured from both the side- and front-views.  Ian tinkered with various positions based on angles that were not within acceptable ranges.  It was during this time that we discussed my current saddle and how it didn’t seem to match my sit bones properly.  After we had discussed my climbing style, I followed his recommendation to a different saddle.  Shortly after that move, I was asked to step off the bike, while Ian made some larger changes to the overall size and shape of the bike.  Upon clipping back in, I was in disbelief.  My position was exceptionally comfortable; I might as well have been sitting at home in my favorite chair.  The only thing missing was my pipe and favorite slippers.  After a few other minor adjustments, the new position was now in the books and ready to be transferred to my noble steed.

While I watched Ian re-tape my new handlebars hanging on my new stem, I thought about how indulgent, yet entirely overdue, this entire experience felt.  I clearly had the undivided attention of a seasoned professional as he did everything from properly align my new cleats and shoes to perfect the overall fit to my machine.

While it might be more exciting to walk out of a bike shop with a new pair of sexy carbon wheels, without a proper bike fit the rider is putting the (carbon) cart before the horse.  My new position helped my find power in the climbs I never knew I had.  The Lake Sunapee Road Race goes in the books as one of my best road races in recent history.  I was in complete control of my efforts and have no doubt that much of that is due to how comfortable I felt on my machine.

I finished off my weekend by having a blast in the cat 3/4 race at the Barre Grand Prix.  What could have been a painful time in the saddle as a result of Saturday’s efforts turned out to be a fantastic criterium.  The combination of racing with outstanding teammates and feeling completely comfortable on my rig allowed me to uncork a sprint that made all the winter hours in the basement worth it.

Burris Logistics-Fit Werx Race Recap: Sunapee, Barre, and Killington.

Thursday, June 2nd, 2011

By  Michael Burris

It has been an exciting few weeks for the Burris Logistics – Fit Werx squad. With a solid team of experienced riders, we have been able to make our presence know at some of the best races Vermont and New Hampshire have to offer.

For Lake Sunapee, we had 5 riders in the Category 3 field. It was an absolute blast working together at the front for most of the race. The group stayed together for the most part, awaiting the final climb to the finish. John Painter, dawning his fresh new, spanking white shoes and all dialed in by Ian Buchanan, had the top finish for us. It is great to see him back in top form after a horrible crash last year.

The Barre Grand Prix was held in Barre, VT just days before the Winooski River flooded the race course (and all of downtown for that matter). We had three of our elder statesmen in the 45+ race. Philip Beliveau took the top spot with a 5th place finish.

In the 35+ race we had four riders in the bunch. Knowing that Peter Vollers could ride away from us at any time, we held tight to his wheel. It didn’t much matter as he aptly dusted the field, sprinting away with another rider. We gave chase, but it was futile. After a few more laps, I hit the gas thinking the field was right behind me as we sprinted for a mid-race prime (pronounced preeme). A rider from the Sunapee team came around me at the line. I watch as he gapped me by about 50 meters. I chased him. Again thinking the field was right behind me. They were not. Turns out my teammates shut the field down as I rode away! Saaweeeet. I put my head down and gunned it after the rider in front of me catching him just as he crossed the line. Fourth place for me was a great surprise and a testament to great teamwork. 

Next up was the 3/4 race. Myself and 3 more teammates took to the streets of Barre. I stayed at the back trying to recover from the 35+ effort long enough for my good friend and ORS rider, Jarred Katz to get away. It was inevitable. He always does it. You have to watch him. Nobody did. The rest of us worked hard to pull him back, but to no avail. John Painter once again asserted his power and finished 2nd in the field sprint securing 4th overall. Must be the shoes.

The Killington Stage Race is a brutal 3-day event. A very long circuit race begins the event on Saturday, followed by a challenging time trial on Sunday and a downright nasty road race on Memorial Day. Tim, Matt, Christian, and Alberto joined about 80 other category 3 riders. Jessie Donavan joined a much larger than average field of category 3/4 women.

This is their story (can you hear the Law and Order theme music?):

From Christian:

The Cat 3 men’s field was represented best by Super-Citarella (Alberto) on all 3 days. A smoking TT on Sunday without a TT rig put him high in the GC, then placing top 15 on Mon placed him in the top 15 GC, giving him a check to carry home.

Overall the weekend was a great time, with 3 solid days of racing. Saturday was a bit boring with no breaks getting away and not a lot of action in general, but the lack of action was welcome from my perspective, as this was the first time I’ve ridden in the deadly combo of heat and humidity all year. Once again, a HUGE thank you to Shawn for buying, filling, attaching pre-opened Gu’s to, and then deftly handing out water bottles at the feed station of the 72 mile race on Sat. I really don’t know if I would have stayed in the main field without that, I was fading each lap.

Sundays TT was hot and humid again, with a cross wind for most of the way out. Alberto crushed it and I got crushed fading 1/2 way through the course. Tim and Matt looked a lot better than I felt after that day, so I’m hopeful they felt better about their performances than I did mine.

Mondays race was probably one of the least-fun times I have had on the bike in a race. Hot and humid again, and hard. The group stayed together for the first 25 miles of the race, without any significant break aways or attacks (I tried to attack once, getting a small gap on the field, but was not able to maintain it solo so drifted back in – lesson learned). At the first substantial climb (25 miles) all hell broke loose, and I watched as the group slowly drifted off up the road ahead. I regrouped with about 5-7 other guys and worked a hard paceline for the next 15 miles thinking about tues night on Mt Philo Rd the entire time. With about 10 miles to go there were only 3 of us left in the paceline, as we struggled to keep up anything over 200 watts into the headwind. I was actually thankful to see the base of the finishing climb.

A large piece of humble pie was handed to me as the lead group of Masters 40+ passed me going up the climb. A disappointing performance that day and the wkend overall on my part, as I was hoping for much better and thought my training was exactly where it needed to be. But the wkend was still enjoyable none-the-less, with some hard racing, great weather, and once again seeing Burris Logistics take home a W, and a top 15 finish  – strong representation in each category.

From Jessie (KSR Women’s Champion):

KSR had the largest women’s field in history which was pretty exciting. Typically women make up about 8-10% of a total race and at KSR women were 18% of the total racers. As a female it’s hard to find races with a large field so I was excited to be racing in a group of 60 for the weekend. I know, not large compared to the groups you ride in but 60 is as good as it gets.

Stage 1 – Pretty uneventful, I’m not a big fan of flat circuit races, they don’t really play to my strengths. I attempted to pull away from the group a few times early on but I definitely had a target on me after Bennington and I couldn’t get away. I did manage to grab the first QOM sprint and was 2nd the next time around. The sprint finish was frustrating, I was completely boxed in and couldn’t even sprint for the line. I ended up 7th.

Stage 2 – The course was slightly uphill but fast. I think I psyched myself out by looking at my Garmin the whole time and I kept thinking that I was going too fast and I needed to ease up so I didn’t blow up.  Lesson learned, don’t wear a Garmin in a TT, it’s huge and not at all aerodynamic and it makes you loose focus from just going as hard as you possibly can. Lesson two, tailwinds make you go a lot faster then headwinds. I ended up 3rd in the TT and 3rd for GC 17seconds back.

Stage 3 – I started the race really looking forward to the simplicity of a huge climb at the finish and knowing that it was going to be really hard no matter what happened, that’s what racing is all about. The first 25 miles were almost all downhill and the pack was being pretty cautious. When we hit the base of first climb at mile 25 I was sitting a few rows back and we were moving pretty slow. I worked through the crowd just in time to catch up to the first break. I passed by her and kept going knowing that a few of the stronger climbers would come with me. By half way up the hill there was a group of 4 of us with a small chase pack about 15 seconds back and the rest of the group was already quite a ways back. I took the QOM points at the top of the climb and by that point we were clearly on our own. The four of us were working together really well through the next section and we had a solid paceline going. The motorcycle was giving us splits and at one point she said that we must be more then four minutes up because they were out of radio contact. I pushed us to keep up the pace, I didn’t want to let up. Around mile 40 we dropped one girl off the back, she was having a hard time pulling through and she was slowing us down. After that we were really flying, all three of us were really strong through the long gradual uphill section and we started passing some of the Pro/1/2 women which always feels good. Right around here was when I started to feel really really thirsty. We were biking along a river and I all I could think about was how cold the water must be and how good it would be to just stop and drink. I was carefully rationing my water bottles and I didn’t have much left. At one point we passed a sign that said “Ice Cold Drinks” on a chalkboard and I could hear the sound of ice clinking in a glass… Dehydration was definitely starting to set in and there was still a ways to go.

We hit the bottom of the final 5 mile climb to the finish and the teamwork was over and we were on our own. I started climbing telling myself that the quicker I got to the top the sooner I could drink and drink and drink. After the first few switchbacks it was just Heather and I. By the time we got to the QOM about 3 miles into the climb the motorcycle told us that we had over 2 mins on the the other woman who was in our breakaway so we just settled in next to each other. I think we both knew at that point it was going to come down to a sprint finish. Heather was smart and she just sat on my wheel and I led the way. With 200 meters to go I started sprinting and Heather was right there with me. With 50 meters to go my left leg completely seized up and it was an all out battle for the line, I definitely gave it everything I had in me and more. I won by a bike length and pretty much collapsed right over the line. Someone put a water bottle in both of my hands and I just stood there and drank, each time I finished a bottle someone would pass me a new one, it was like my own private water oasis.

I’ve been having so much fun bike racing this spring, I don’t want to stop! It is so great to be part of a team, thanks for letting me join in. Even though I’m on my own in the races I still feel like I’m part of the team which is a lot of fun. It was great to have Shawn’s offer for feeds, Alberto and Christian’s advice on how to step up my coolness factor (although I’m still questioning their advice) and all of your congrats over email.  I’m off to a 1/2 ironman in NH this weekend so I’ve got to get bike racing off the brain and morph myself back into a triathlete.

For more information about the Burris Logistics – Fit Werx Team go to www.impulsecyclesport.com

The Art of Not Getting Dropped

Sunday, May 15th, 2011

 

 

 

 

 

 

 

 

 

 

By Michael Burris

It is the worst feeling in the world. Your tongue’s hanging out. Your sucking the maximum amount of oxygen out of the air and your legs are on fire. You watch the gap between you and the last rider in the group grow larger and larger. You give it one more effort but it is not enough. You are officially “off-the-back.” Away they go and you, well…you can now recover and ask yourself why?

There will always be someone or some groups that are stronger and faster than you. It is important that you ride with those that will push you, or you will not get faster. When you ride by yourself, you are in control. When you ride with others, you have to go hard even when you don’t want to. Unfortunately, it is a double-edged sword; when you ride with fast groups, you do run the risk of “getting dropped.” It is not a good feeling, but it WILL make you better.

I believe strongly that cycling is as much about tactics as it is about fitness. Below I have listed my top 5 ways to stay connected to the group on fast group rides or in races.

#5  Make sure you are training your weaknesses.

If you are like me, time to train these days is at a minimum. I don’t have the luxury of multi-hour rides 6 days a week. I have to be efficient with my training. In my area, most riders get dropped on big rollers that take 1-4 minutes to ascend. These are what I call “power climbs.” Training for these types of efforts is my #1 priority. I usually do sets of 5 or 6 repeats on a hill that takes 3 or 4 minutes to climb. I go as hard as I can, taking equal rest between efforts. I tend to always hit the short climbs with intesity during moderate endurance rides as well.

I am not a good climber, so if I want to stay connected on long climbs I have to really focus on improving my power-to-weight ratio. For me, this is not a high priority because I do not usually ride or race on routes that have big climbs. If you do, you will need to spend considerable time training for this, if it is a weakness. Longer intervals (10-20 minutes) at threshold are good to start with.

Remember, “If you want to ride faster, ride faster.” (Not sure who said that.)

#4 Know the Route

This is key. I get dropped more often when I don’t know the route. How many of us have surrendered during a hard effort only to find out that the crest of the hill was just another 10 seconds of pain? Psychology plays an important role in hard efforts. Telling yourself that the pain will only last another 20 pedal strokes will help, trust me. You can always do more than you think you can. Knowing where on the route you will need to go hard and where you can recover, is important to managing your effort. You can also try and get a little head-start up any incline by riding off the front. This is a bit ballsy though. Make sure you don’t burn up before you crest the uphill or agitate any seriously fast, ego-maniacs that could potentially blow the group apart. For more about this…

#3 Know the Riders

Often times it is difficult to know everyone you ride or race with. You should, however, be able  to identify the best riders in the group. This is easy for local riding and racing. Knowing the identity of the best riders will not keep you in contact with the group necessarily, but keeping your eye on them during the ride will help you understand how the ride “works.” Specifically, if you see them come to the front, you should be ready for a surge. A sudden surge at the wrong time has left many a neophyte off the back. Also, being mindful of exactly when and where good riders push the pace will increase your chances of staying connected.

On the flip side…perhaps you are riding with a group of riders that are only slightly better than you (or they think they are better than you). I often ride with cyclists that will hammer up every hill or try and break away from the group constantly. I know that they cannot hold that pace for very long and I need not worry about it. I will either “hold their wheel” (a.k.a. match their pace), knowing they will slow down, or let them go and eventually catch them when they burn up. This can be true for races as well, though it helps to know who does have the ability to get away.

#2 Manage Your Efforts

Understanding your own physiology comes with experience. The more you race or participate in fast group rides, the more you understand what you are capable of. Many coaches refer to the term “matches” when describing this. Anytime you put in a hard effort you burn a match. Each athlete has his/her own number of matches in their matchbook. When they’re gone, they’re gone. Some matches last longer than others, meaning some athletes can go harder for longer. Only you know what you can do. If you feel yourself reaching the brink, back off. You have a better chance of catching the group at the end of the effort, if you save a little for that moment when everybody slows down to recover. If you “pop” you’re screwed even if you manage to stay with the group through the effort.

One classic scenario is when a rider launches an attack at the top, or just before the top of a climb, when weaker riders are gasping for air. Practice accelerating at the top of a climb when training. Even though you’re hurting, stand and go hard for 20 pedal strokes. This will pay huge dividends.

Don’t use up too much energy at points in the ride where you are not in danger. Make sure you save yourself for the hard efforts that might put you in jeopardy. I have watched many inexperienced riders push the pace or ride off the front of a group early in a ride, only to be left in the dust when things get really serious. I have done this myself.

#1 Never apologize or make excuses for getting dropped.

Under no circumstances do you ever say, “If you guys want to hammer, then just go ahead.” It is a different story if you agreed not to hammer at the beginning of a ride or established certain criteria for the ride. For many rides I do, it is agreed that if the group separates, the faster riders will slow down after a climb or hard effort to allow the slower riders to catch-up. Although this can be an ego killer, it is a happy medium. My advice is to take the punishment and tell yourself, “This experience is making me better.”

Always remember why you ride. The only thing you have to prove is that you can improve. Make the most of your training and realize that many of the fastest riders have flexible schedules and little responsibilities which allows them ample time to train. Or, their lives revolve around training and they blow off things they shouldn’t. Focus on yourself and have fun.

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For more information about the Burris Logistics – Fit Werx Masters Cyling Team or training and racing in Vermont head on over to www.impulsecyclesport.com.

 

The Inaugural Tour of the Dragons: Jessie slays ‘em!

Tuesday, May 10th, 2011

Our sole female member punished the category 3 riders in last weekend’s Tour of the Dragons. Here is her story:

The Bennington Race Report by Jessie Donavon

What could be better then a stage race in my home town and a tt course that literally went right by my driveway. We put the family in the car and headed down to Bennington Friday afternoon ready for a full weekend of racing.

I woke up Saturday morning, headed down the driveway and watched some of the Cat 5s go by in the TT. My kids stayed out for pretty much the next four hours cheering everyone on and picking up trash along the road for entertainment between riders, they are hard core race fans. The TT went well, I felt strong and passed all six girls who started in front of me so I knew I was having a good race. I gave a big wave to the kids as I flew by and they were there at the finish cheering me on. I finished 1st in the TT by over a minute, so excited to get my first yellow jersey at the crit that afternoon.

The crit, in my opinion, was a little dangerous, but I guess they all are. They started the cat 3/4 women 15 seconds behind the Pro 1/2 women and within 2 laps we caught them. I went out hard from the start, knowing that I could ride with the pro women and hoping to separate my group right away, crits make me nervous and I still don’t really feel comfortable sitting back in a big pack. The first 5 laps were full of lots of yelling, 3 crashes and then they neutralized us and separated the groups again as we were not allowed to ride together. I pretty much rode the next 40 laps in front, just focused on staying safe and avoiding any crashes. Needless to say I need to work on my crit tactics but my technique works for staying safe. I got passed in the final sprint and ended up 4th, but still over a minute ahead in GC which was my focus.

The road race at Bennington was a really challenging course, definitely harder then Battenkill in my opinion. I was looking forward to the race as we were starting with the Pro 1/2 women and we were allowed to ride together. About 11 miles into the course we hit the first big climb, it’s about 4 miles long, dirt and really steep at places, especially near the top. I went out hard pretty much from the bottom, once again looking to separate the field. About 7 of us crested the top of the climb together and 5 of them were Pro 1/2 so I took the first QOM points. There was a steep fast descent, a sharp left turn and then the climbing started again. This one was shorter but the final section was very similar to App Gap as in very steep.

At this point it was just myself and 5 of the Pro 1/2 women, the other Cat 3 had dropped back at the beginning of the climb. Near the top they started to pull away and I made my big mistake of the day, I let them go. In my mind I was thinking I didn’t want to blow up, we were only 20 miles into the race… and I thought I could catch them on the downhill.

When I came over the top I was probably 20 seconds down and by the bottom of the descent I was about a minute back. The pace car told me that the next group was 2 minutes behind me so I was all alone. I tried to gain on them for the next few miles but I couldn’t do it. I could see that they had a nice organized pace line going so I gave up and settled into my own comfortable TT pace. I rode alone for the next 25 miles, head down trying not to think about how much easier it would be if I was in a group and thinking how lucky it is that I’m a triathlete and I’m used to riding this way.

With about 15 miles to go a small group caught me, I must admit I was happy to have company. I still felt strong and as soon as they caught me they really slowed the pace. I settled in and rode the final miles into Manchester telling myself over and over to “be smart”, I knew I was the strongest rider in the group but I also knew from experience that it’s easy to loose a race when someone sling shots around you at the last minute. As we took the final turn into Manchester I was right where I needed to be, right behind the girl who was in the lead. I sprinted around her just in time and won by a full bike length. What a day and what a weekend! My first yellow jersey, first QOM, two wins and all in my home town. I’m seriously considering retiring while I’m ahead but of course I can’t do that because bike racing is too much fun.

I asked Jessie if she had a podium photo with two handsome Italian dudes kissing her on the cheek. Haven’t heard back on that one!

Mike

Arc-en-ciel Newhouse Criterium Race Recap

Saturday, April 23rd, 2011

By Mike Burris, Burris Logistics – Fit Werx Team Director

The team traveled all the way down to Charlestown, RI last weekend to battle on the infamous Ninigret Park course. The plan was to do the 3/4 and the 35+ races. Sounded like a good plan.

Upon arriving at the course Sunday morning, Bruce Bell was already out there mixing it up with the 55+ crowd and battling a fierce 20-30 mph wind. The group had split into fragments, with pairs and trios taking turns blocking a relentless gale. Bruce powered through and finished 4th.

Five of us lined up for the 3/4 race. This would be my first race of the year, so I was a bit nervous about my lack of fitness and the wide, aero downtube that was surely going to do more harm than good in the crosswind. The group stayed together for the first half of the race as launching an attack seemed a futile prospect in such dire conditions. Still, there were attempts and eventually a couple stuck.

Most of our squad stayed together in the main bunch, trying to pull the breaks back.  There was a solid rotation of hombres taking pulls, but to no avail. We came across the line with the rest of the main group in positions 13 (Steve), 20 (Matt), 25 (Me) and 27 (Claude). I was satisfied with my ride though my chest hurt and I was tired. It was a good first step.

I opted out of the 35+ race because…well…I was smoked. I also like taking pictures. Bruce rejoined Claude, Steve, Matt, and Shawn as well as Mark McCormack, Peter Vollers, and many other bad ass bike racers on the starting line.

The race quickly got out of hand as the pace and the wind took a toll on the bunch. There was no place to hide. The group fragmented quickly and riders, no longer in contention, were pulled from the race. Unfortunately, this meant an early end to our squad though they did what they could to stay alive.

Many of us have limited miles in our legs due to the fact that we live in Vermont where it still continues to snow. I am confident we will get stronger as the season progresses. And remember, it is a long season. For more information on the Burris Logistics – Fit Werx team please visit www.impulsecyclesport.com.

 

A message from Dean: So, what’s this Fit Werx/MPB team all about?

Thursday, April 14th, 2011

Dear Fit Werx Friends and Family

As you may know, Fit Werx has long been a supporter of the National Multiple Sclerosis Society and the MS150. Our involvement recently became more personal when my sister, Marleigh, was diagnosed with multiple sclerosis in May 2009.

Some of you may have met or remember Marleigh from one of the many triathlons we did together–she was the smiling, tall brunette wearing a Fit Werx jersey—often crushing the bike leg and winning her age group, or in some cases, overall female winner. She’d always cross the finish line with the biggest smile on her face, and quickly became a role model for many new and experienced triathletes in her area. Of all the hundreds of races I’ve competed in over the years, my favorites were by far, the races Marleigh and I did together. We’d found the perfect sport where we were like young kids again– planning and talking about triathlon all the time.  MS has taken all that and many other things away from us, and drastically altered the way Marleigh lives her life and plans for the future with her husband Tim and 3 children.

My whole life, Marleigh has always been one of the most active girls I’ve ever known, competitive to the core, and yet the most generous and caring role model you could ask for – the perfect big sister. I could hear the fear in her voice when she called to tell me the doctors suspected MS, and saw the sadness and tears in her eyes when it was later confirmed. There is no cure for MS. She’ll spend the rest of her life dealing with the fatigue, memory loss, hip weakness and periodic electrical shocks and numbness, all while routinely injecting herself with medication in hopes of slowing the progression until a cure is found. The diagnosis knocked us down for months, but after digesting and accepting the news, the competitive spirit in Marleigh took hold once again, and she is as much a fighter as ever. While she can’t run anymore or push herself to the limits she’s so accustomed to, she can lead us in the fight against MS.

If you were among the two thousand cyclists in last year’s Bike MS: Cape Cod Getaway, you saw us–team Fit Werx/MPB. We were one of the largest ‘first year’ teams the NMSS had ever seen (39 cyclists!), and raised more than $70,000—putting us among the top ten fundraising teams. Many of you were a part of this as riders and donors. We did this together. We rocked it, and we thank you–the NMSS thanks you, Marleigh thanks you, and the other 400,000 American living with MS today thank you.

We’re doing it again, and hope to increase our presence even more in the Bike MS: Cape Cod Getaway 2011. I invite YOU– Fit Werx Friends and Family–to join our team Fit Werx/MPB and ride from Quincy to Provincetown with us. Our team is now 60+ cyclists strong, with a wide range of ages and cycling abilities. We care, we love cycling, and we love a good time. Ask me about it! We’d love to have you. Click “Join Team” using this link: http://bikemam.nationalmssociety.org/site/TR?pg=teamlist&fr_id=15161 and use discount code Team20 to save $20 on your registration.

Can’t join us for the ride but want to help us in the fight? Please consider making a donation to the NMSS. Every person making a $50 donation to our Fitwerx/MPB team is eligible to win a 2011 Cervelo R3 bike which has generously been donated by Cervelo to help us raise money in the fight against MS. https://secure3.convio.net/nmss/site/Donation2?idb=1702485427&df_id=31096&FR_ID=15161&PROXY_ID=7620137&PROXY_TYPE=20&31096.donation=form1

Marleigh and I used to swim together, run together, and race together.

Now we are riding together–with hope and optimism that each mile brings us closer to a cure to this debilitating disease.

FitWerx/MPB Team Motto: “Life is a journey, not a destination. Enjoy the ride.

Thank You,

Dean

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