Training, Coaching & Rehab | Fit Werx: Road Bike and Triathlon Bike Fitting Specialists

Archive for the ‘Training, Coaching & Rehab’ Category

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.

Posted in Training, Coaching & Rehab |

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

Tags: criterium, cycling, ksr, racing
Posted in Race Reports |

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.

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.

Tags: competition, cycling, racing, Training
Posted in Cycling |

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

Posted in Race Reports |

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.

Posted in Race Reports |

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

Posted in Cycling, News & Events |

Tour of the Battenkill Race Recap

Tuesday, April 12th, 2011

By Mike Burris, Burris Logistics – Fit Werx Team Director

I attended the Tour of the Battenkill as a spectator this year and as a support to the few Burris Logistics/Fit Werx riders that participated. One thing is for certain: it is a hard “bleep” race. I did enjoy watching and photographing, but I did feel a bit weenyish for not racing. Results for our crew were mixed. It was such a fantastic day that the pain was almost enjoyable (so I’m told). Below is a race recap from Tim Noel who raced in the Category 3 men’s field and from Jessie Donovan. Jessie had the best day by far, coming in 4th in the Categoy 3 women’s field!

Time Noel: No matter my earlier season training regimen, whether I try to get an early peak for the Battenkill or just train through it, my result is always worse than expected and the level of suffering during the Battenkill is always greater than expected. This year was no different. I went into the race with less preparation than last year however, I felt satisfied with my level of fitness for this time of year and a goal to stick with the peloton to at least Joe Bean Hill – about the mid-point of the race.

The race started out at a mellow pace, enough to consider it a good warm-up for what was about to come. After hitting the first covered bridge, things started to pick up and I was satisfied with my position in the peloton until we hit the first climb – Juniper Swamp Road. As is typical on Juniper Swamp, I quickly found myself off the back and struggling to catch back on. Fortunately, there were numerous others in my position and we quickly formed up a chase group and got back onto the peloton. No sooner did we make the catch than we hit the next series of climbs on County Road 64 – after which I was off the back a second time. Again, I was not alone and began another chase with 5 other riders. We kept the peloton in sight for a while but were unable to bridge the gap this time. We worked well together over Joe Bean Hill however broke apart upon at about mile 40 after being over taken by the field that started behind us. After this point, I was able to ‘enjoy’ the remaining miles in a solo effort, on a glorious spring day.

Jessie Donovan: Battenkill was everything a race should be, so much fun, so hard and an all out effort all the way to the line. The first 20miles were uneventful, stayed at the front of the pack and tried to figure out if I was strong enough compared to the other women to organize a break. Coming from a triathlon background I’m always looking for an opportunity to break away with a smaller group as soon as possible. I know I can go hard for a long time but I have A LOT to learn about the tactics of bike racing.

I decided to really push the pace over the top of the 2nd big climb and about 15 girls came with me. The 15 quickly became 6 after the climb up Joe Bean Rd. and the group of us really pushed the pace through all the rollers. I was feeling strong but it was clear that a few of the women were stronger on the hills while I was strongest on the flats. When we got to Becker Rd. my left quad seized up and it was everything I could do to get over the top of the hill trying to use only my right leg, if only I’d done more of those one legged drills I am always reading about maybe I wouldn’t have lost quite so much time. The front three women were way ahead but I was able to work my way back up through the flats before the final climb.

I approached the final climb conservatively, wanting to make sure I had plenty left to really push it on the downhills and flats into town, looking back I was a bit too conservative, the last climb is really pretty mellow compared to some of the other hills out there. I was probably about 2mins back from the 3rd place girl on the top of Stage Rd. and I worked hard to catch her on the downhills and flats and got her with 3km to go. I don’t have much practice with the whole sprint finish thing and what to do when so I just kept going while she sat comfortably on my wheel. We rounded the final corner and I sprinted for the line as she came around my side and beat me to the line by an inch.

The pace we held was impressive, the CAT 3 women posted a faster time than the Pro women which was an indication of just how hard our little group was pushing. Lessons learned, learn how and when to sprint for the line. That’s what I love about bike racing, there’s so much to learn and each race I come away with a little bit better understanding of how it all works. I can’t wait to race again, it’s just so much fun!

Check out the photo gallery from the Tour of the Battenkill on Flickr.

Posted in Race Reports |

Burris Logistics – Fit Werx Team Update

Sunday, March 27th, 2011

By Mike Burris, Burris Logistics – Fit Werx Team Director

We have had one long, snowy winter. Skiing has been phenomenal. Bike riding…not so much. Everyone puts in the time on the rollers or trainer through the winter, but it is not the same. Bikes are not intended to stay in one place. They are built to move. Thankfully we’ve had a few days where the temperatures allowed us out of the basement and onto the road.

We took the first official team ride last Sunday. I was excited to see my teammates and finally “get to it!” About 10 of us put in a solid 50 miles at a reasonable pace. When races like the Tour of the Battenkill loom on the near horizon, it is impossible for anyone to keep the pace down even though none of us have logged many miles yet. All things considered, we did a good job keeping it civilized – that is until the end when egos started to flare.

It was great to be back on the bike, breathing fresh air, and mixing it up with the boys. My fitness is certainly not where it was this time last year, but it has been a much different year. It is a long season. I suspect by mid-May my form will be there, provided Ole Man Winter decides to take his vacation.

Stay tuned for regular updates from the Burris Logistics – Fit Werx cycling team as the racing season begins. More information can be found at www.impulsecyclesport.com

Posted in Race Reports, Training, Coaching & Rehab |

Tell us what you eat.

Tuesday, February 8th, 2011

The list of nutrition plans seems endless at times: Paleo, Zone, South Beach, Vegan, low-fat, low-carb, and on and on. We would love to hear which nutrition strategy works best for you? How do you reach your desired racing weight and make sure to have enough energy to train day-in and day-out? Please post your thoughts to our Facebook wall. Thanks!

Posted in Nutrition, Training, Coaching & Rehab |

Fit File: Pro-Triathlete Ethan Brown

Saturday, January 8th, 2011

Fit Werx had the opportunity to work directly with one of the fastest pro triathletes in the U.S. this past season. At the young age of 24, Ethan Brown’s triathlon resume already includes two U23 national champion titles, elite nationals podium, and of course a dominating record in premier New England short course triathlons. While Ethan’s main goals are set on making the 2012 Olympic team, he’s also tested himself in a number of the prestigious non-drafting races in the U.S.

We started our work with Ethan at the conclusion of his 2009 racing season. We reviewed his race history with emphasis on the bike and how well he ran off the bike. We went over his bike power files in both training and races and concluded that he had great potential on the bike that hadn’t yet been realized. While Ethan’s race resume was already impressive, our goal was to help him get more bike speed out of an already great engine.

With a number of non-drafting professional races on Ethan’s 2010 schedule, our focus during his fitting session was simple: Position Ethan in as aerodynamic position as possible without sacrificing power, and make sure he’s riding the fastest equipment possible given his race goals. Considering he planned to cap the season off with his first 70.3, we also had to make sure the position is sustainable for the 2+ hour bike in the aerobars and all the long training days that go with it.

We were very excited with the final position on the bike and looked forward to his 2010 racing season. His saddle height was adjusted to a height that optimized power. Hip flexion at the top of the pedal stroke was monitored closely to ensure he maintained power in his major hip flexor muscles and minimized problems that have crept up in the past in that area. We adjusted his aerobar height, fore-aft position, extension tilt, and pad width until we found a front end position that not only kept his hands and neck relaxed, but positioned him very aerodynamically. His head is inline with his torso. A TT helmet will gently roll into the high point in his middle back. The top of his forearms are parallel to the ground in an aerobar position that allows his hands and neck to relax. We took advantage of his lean stature and positioned his elbows so they perfectly shelter the widest points of his knees at the top of the pedal stroke while maintaining enough elbow pad width for comfortable breathing and a relaxed neck that keeps his head low.

Left is old position. Right is Ethan’s new position. Note the greater leg extension and more aerodynamic front end position.

Left is old position. Right is Ethan’s new position. Special attention was focused on maintaining an adequate hip flexion angle for optimal power production.

While Ethan’s position on the bike makes the biggest impact on aerodynamics, his choice of equipment will also play a role in his performance on the bike. For those that haven’t noticed, Ethan has been scorching the bike courses on a new Parlee TT this season that fits his position like a glove.

Ethan’s 2010 season has concluded, and a review of his race results showed big improvements on the bike. He suffered from crashes in a couple early season races, but truly showed his non-drafting race potential once the summer hit.

Marlborough Triathlon – This premier New England race draws a number of area elites and serves as a great year over year comparison for Ethan since he also raced it last year. While he won the race last year, he gave up the lead on the bike and started the run a minute down. This year Ethan led the race from start to finish. It’s tough to draw much from year-over-year splits because of different conditions, but he improved his bike split on the hilly and technical course and ran faster off the bike in 2010.

Gloucester Triathlon is another premier New England short course race which in 2010 drew a number of pro triathletes and the usual fast locals. Ethan won the race in 2009, but gave up his big swim lead on the bike and came into T2 in 3^rd place. He then made up the 2 minute deficit on the run to win the race. The 2010 race was a completely different story. Ethan led from start to finish this time. He led the swim, held off the entire field on the bike, and started the run with a healthy lead that allowed him to cruise to an easy victory of several minutes over the 25-person elite field racing that day.

Miami 70.3 was Ethan’s first career attempt at the Half Ironman distance. We made an adjustment to his position on the bike the week before the race to emphasize comfort and sustainability given the few opportunities he’d had to spend 2 hours in the aerobars at that point. He ended up finishing 5^th overall despite suffering late in the run from nutrition issues caused by unstaffed aid stations on the bike course that hurt a number of pro triathletes that day. Ethan felt so good on the bike that he was stronger the 2^nd half than the first half according to his power file. He felt great starting out on the run and was on a pace for a 1:15 split before his body shut down late in the run and cost him a few overall places. Kudos to Ethan for suffering through those last few miles and holding on to 5^th overall. Next year we look forward to seeing what’s possible when he’s able to actually drink at the aid stations!

Fit Werx is proud to work with athletes of Ethan’s caliber and look forward to seeing him build off this season’s results in 2011. You can read more about Ethan’s races and training on his website www.ebrownracing.com.

Posted in News & Events, Training, Coaching & Rehab |