Heather & I road some bikes. Yeah, it was raining, and yeah, there was some snow, and some ice, and some mud. But it was above freezing, which sadly qualifies as “good weather.”
I’m deeply grateful that I have a crazy enough friend who lives close by enough to join me to ride in these conditions. I am managing to get out about once every week or two, but as evidenced by the snow you see above, it’s hasn’t always been possible to ride. And when there wasn’t several inches of snowfall to contend with, there was the “Polar Vortex.”
Anyway, it was good to ride outside, and have some company to boot. We kept the elevation under 1000 ft, but the extra effort pedaling through a few soft inches of snow and tire sucking mud didn’t make us feel like we were slacking off.
As I type, 4 new inches of snow lie in my yard, and another 6-12 predicted tomorrow night, with a Nor’Easter predicted for Sunday with a rumor of several feet of snow.
That groundhog? Call the exterminator.
I’ve been an avid cyclist for 14 years now, and never heard of the “one leg drill” before. I’m hanging around the right people on Twitter, and just learned the term. After Googling “one leg drill cycling,” I learned plenty. Recommended in the early weeks of base training, a one leg drill is performed on the trainer and is made to build strength. Watch this great video to illustrate how it’s done.
I’ve been reluctantly spinning on the trainer from time to time lately, no more than an hour–I just can’t take the tedium of a longer time period. The weather coupled with my work schedule hasn’t allowed riding outside. I last rode outside almost 2 weeks ago, and before that, another 2 weeks. This weekend looks highly questionable for outside cycling; as I type even more snow swirls and falls outside. It is 8 degrees.
So OK, I want to do the work, and the work will have to be on the trainer. I unclipped, spun for .3 mile, re-clipped, then repeated on the other side another .3 mile. Guess what? It was HARD. I should have done more. More importantly, I should have done it in an easier gear. I went back to the Internet (after I finished spinning) and got the following instruction:
Unclip one foot and rest it on a chair next to the bike so you are left to pedal with only one leg. With the bike in a low (easy) gear turn the crank at a comfortable cadence. The first thing you’ll notice is that getting through the top of the stroke, the 12-o’clock position, is difficult. Focus on smoothing this top transition. At first you may only last a few seconds before the hip flexors fatigue. When that happens switch to the other leg. When it fatigues clip both feet in and pedal for a few minutes applying what you have learned in the single-leg pedaling. Repeat the drill several times throughout the workout.
I did notice the “dead zones” in my pedal stroke they discuss in the video. I can see how this engages more muscles and works the leg much more specifically.
I’m really having a tough time with the lack of real riding over this winter, and there is no end in site. I am trying to stay active in the evenings, but oftentimes I am not free to workout until after 9PM, and let me tell you, that just ain’t happening. So I’m going to try and do the one leg drill thing, at least once a week, and several times during the workout.
**LAUNCH ANNOUNCEMENT & INVITATION**
Do your plans for 2014 include getting on your bike or maybe even trying out a little racing? Or perhaps you know someone who does? Check out Second Crack Cycling – a fun recreational women’s cycling club hatched by Vicki Bocash of Evverge Creative and me! Karen Lynn of Sip, Clip, & Go! Coffee.
We love bikes, coffee, and good design & technology. In addition to all those things being a bit like crack to us, in coffee roasting terms, the “second crack” is the point of roasting when the coffee bean cell wall breaks open and the richer flavor develops. That being said, this may be our second+ time around on many things, but we like to think we just keep getting better one sip and pedal stroke at a time.
Sometimes it’s tough to hit the reset button when you’ve been out of the game for a while, or just feel a bit intimidated or don’t want to go it alone. It doesn’t matter your geography, or if you are a beginner or already belong to another club or team, we welcome all affiliations and skill levels – and encourage it, actually. Same goes for the dudes who support, train/race with, encourage, heckle and cheer us on. We don’t take ourselves too seriously, but we do intend to have some serious fun! And we’re not afraid to try new things. We also like to mix it up with other sports and recreational activities and spend as much time as possible outdoors. But our common ground is cycling and its soul-liberating power! Almost every discipline of cycling is open: road, recreational, mountain biking, and even cyclocross. We love it all! Racing is NOT required, but if you’re game, so are we. Vicki competes in Triathlons, Cyclocross, and is generally up for anything. Karen competes in Cyclocross, Mountain Biking, Dirt Road rides/Events, Road Cycling Rides (no races), OCR (Obstacle Course Races like the Warrior Dash) and 5Ks.
Join in the fun and get cracking!! Club kit apparel and random merchandise will be available for the upcoming season. Connect with us while we crack the code on a new website and make plans to organize opportunities to ride, train and race together.
Please send us your ideas, comments and suggestions and please pass along!
Main Website: TBA (in development)
We welcome you to the sport of cycling, and encourage you to get on your bikes and ride!
-Karen & Vicki
OK, OK. It’s goal setting time. It’s not that I haven’t been thinking about it, but over the years I’ve learned to become more flexible in goal setting (it’s true! I’ve lightened up a bit!). That said, I have so much I want to accomplish. I think it’s reasonable to break out the year into chunks to better manage all the things I want to do.
Chunk #1- Januaryish to Marchish
Ride 3x a week
Run 2x a week
A good portion of my riding will have to be on the trainer. We have about a foot of cold white snow out there right now and a new weather term to discuss at the water cooler, Polar Vortex.
Events planned: None.
Chunk #2 Aprilish to Juneish
Ride 4+x a week
Run 1-2 a week
As much mountain biking as I can do (depending upon trail conditions)
Ramping up road mileage.
At least 1 CX ride (dirt roads, light trails) per week.
Events planned: Fat Tire Classic in Farmington, CT April 20, 2014 (tentative) MTB Race, Cat 3 40+ Masters
Kingdom CX in Victory, VT May 3, 2014 MTB/CX Race, 25 miles
Root 66 Domnarski Farm MTB Race in Ware, MA June 1, 2014 MTB Race, Cat 3 40+ Masters
Chunk #3 July to August
Ride 5+x a week–Base miles, big miles.
Cross skills practice 1x a week.
Intervals 1-2x a week.
Events planned: VT Overland Gran Prix in Woodstock, VT August 24, 2014 CX/Dirt Road Race, 53 miles
Monson Cyclocross Race in Monson, MA (alternative event to VT Overland) CX Race
Blunt Park Cyclocross Race in Springfield, MA (alternative event to VT Overland) CX Race
Chunk #4 September-December
Ride 4x week–cyclocross season. Hard weekends–racing or training. Hard Wednesdays.
Cross skills 2-3x week.
Intervals 1x week (Wednesdays)
Running if I feel ambitious.
Events planned: Ooff. 10+ Cyclocross Races! Which ones? Nothing is officially scheduled yet, but here’s a partial list of races I’d like to compete in 2014.
Quad CX in Maynard, MA
The Night Weasels Cometh in Shrewsbury, MA
Gloucester Gran Prix in Gloucester, MA
Providence Cyclocross Festival in Providence, RI
Cycle-Smart International Cyclocross in Northampton, MA
Orchard CX in Hampton, NH
Sterling CX in Sterling, MA
Cheshire CX in Cheshire, CT
DAS Beaver CX in Dayville, CT
I’d like to compete in some smaller CX races, if possible. I do love the bigger races, the Gloucesters the Northamptons, the Providences….but they kill my points and I need some smaller races to even me out. Plus I feel like it’s easier to meet people at the smaller grassroots races.
My biggest goal for my 2014 Cyclocross Season is a top 50% finish. I know I’m capable of this and I need to set my sights on being fast and strong. I have a healthy season of larger race-oriented events (although I see these less as races than as events to build my strength and experience).
I have been told that the sophomore season of any sport is the hardest. Hardest, with the most growth. The 3rd year is supposed, supposed to be the year where that growth is realized. Time will tell, but I’m looking forward to a terrific 2014.
Now that my CX season is officially over, I wanted to evaluate my results. I do this for fun, but always want to improve. I was on the USA Cycling site to check out renewing my license when I noticed a ranking result for all the races I competed in. Someone compiled stats for me and broke it out into a percentage? Yay! Now you’re talking. Almost as fun as Crossresults.com.
OK so the screen shot is a bit small. here’s the data:
|YOUR CYCLO-CROSS CAT 4 STANDINGS|
|Rank in your zip code (01075)||1 of||1||(First)|
|Rank in your state (MA)||25 of||65||(38.46%)|
|Rank in your riding age (44)||7 of||41||(17.07%)|
|Rank in 5 year age range (40-44)||24 of||156||(15.38%)|
|Rank in 10 year age range (40-49)||36 of||276||(13.04%)|
|Overall Rank||184 of||1203||(15.30%)|
Mind you there is a Cat 3, 2, and 1 above me. I’m a beginner. But I did achieve several (but not all) goals this year.
- Have fun. Check!
- Finish. No DNFs!
- Stay upright. Not all the time. I had my first over the handlebars during a race crash at CSI CX in Northampton. I wiped out pretty good at the DAS Beaver CX too (icy corner). There were other times, I can’t really remember. No injuries, and that’s what I was going for. Hop back on and keep going!
- Don’t finish last. Success!
- Middle pack. Pretty consistently yes! I’m most pleased about this.
- Top 50% I fell 1 place short of this on 2 occasions. Next year I need to make this happen.
The USA Cycling Stats helped my ego significantly. Maybe it’s because I’m in New England and the cyclocross scene here is so strong with so many top level riders, some who will be competing on an international stage in a few years (thinking about the 14 year old who killed a field of 80 Cat 3/4 women….there are other youngin’s schooling the rest of us, I wish them all well), but at any rate, I really didn’t feel like I was a top 15% Cat 4.
So next year- next year the goals list remains. A reach goal would be to worm my way into a Cat 3 ranking. I’m not sure how that works, what kind of results I need to achieve to get that upgrade. I’ll have to consult the rule book.
Nonetheless I completed 10 races and feel great about it. It was hard on my personal schedule to get to all these races. There was a bit of a financial stain as well: registration fees, gas money, speciality foods and portable nutrition, many tires, many tubes, extra bike maintenance, and perhaps most expensive, time. Time is a rare commodity for me, and as the light began to fade as solstice approached, I got less and less time on my bike. I went from 4 to 6 hours a week on my bike to 1.5 to 2. Performance fell accordingly.
All and all, 2013 was a great year, and with a few things brewing (pun intended) for 2014, I’m seeing the trajectory continue upward.
Happy New Year!
The race I finally got Heather to do! 2 years of bugging paid off. I have finally converted another to the sport of cyclocross. I’ll let her post about her experience, if she so chooses. The following is from my point of view.
Heather met me at my house to carpool down to Cheshire early Saturday morning. We made a hasty stop at Highland Hardware & Bike for a mechanical issue Heather came across when converting her Fuji from commuter bike to cross rig. As per usual, the crew at Highland saved the day. The service there is spectacular. They had us on our way within 10 minutes.
We arrived at Cheshire Town Park and in an unusual turn of New England November weather, it was warm. I was wildly overdressed in the winter skinsuit, but had packed no alternative. We registered and barely got one lap in for a preride before the next race began. I was hoping for at least 2 laps to review the course. The course was as fun as I remembered from last year, but dry and dusty with loose soil. I have been striking out in the mud department this year–the closest I’ve come so far is Providence. The course itself has all great features for a cyclocross race: woods, sand, epic run ups, roots, turns. Great technical riding with more woods than grass.
Heather seemed incredulous that she was actually present and accounted for and intending on finally racing–right up to the whistle. I’m smiling remembering this
Cat 4 Women lined up after the Elite call up. We started a minute behind the Women Pro 1-2-3′s. We scrumed for the front line and I got a front spot on the inside. When out whistle blew, I was off and made a tight first turn. I was 3rd through the hole shot and kept that position for nearly the whole first lap. My overall goal was a top 50% finish, and so far I was making it.
My fast start caught up to me. I’ve had a nagging congestion for the last 6 weeks. After 1 lap, my sinuses opened and started dumping stringy mucus down my throat. Sorry for the disgusting description, but it was…..well it was disgusting. I was literally choking. This was seriously distracting from my focus and speed. I tried to clear the crap from my throat and spent the entire 2nd lap doing so (sorry–gross. I know). I final was breathing a bit easier by the third lap, but I had damaged my place. I was passed by one or two more racers on the 3rd lap. I still had energy and was planning on throwing it all down for lap #4, but with just a couple 100 yards to go, I was passed by the leader of the elite race, and she was about to cross the finish line. The rule is when the elite leader crosses the line and finishes, so does EVERYBODY behind her. Which meant I never got my final lap, or chance to make up any ground. I felt a little shortchanged. I had more race in me, and nowhere to put it.
I finished 8 of 14. 2 DNFed. I missed my 50% goal again. I’m definitely mid pack on these smaller grassroots races, so I’m happy about that. Heather and I packed up and hit the road after the results were posted.
The good news is that Heather reports she enjoyed herself and has penciled in two more races for 2013: Sterling CX in Sterling, MA and DAS BEavEr CX Race in Dayville, CT. I am doing these races as well.
Photo notes: I didn’t take a single picture this year but found some online that I’m borrowing (they had a sharing button so I consider that fair game–if you are the creator of any photo I posted please contact me and I will remove it immediately or give you props–whatever you prefer!). I took a ton last year and have used those as well to give readers a taste of the venue.
Too much to post about! I raced both days, lackluster performances both days. More on that later. I’ll start with some photos. (I dare say I’m a better photographer than I am a bike racer!).
A write up will come….sometime this week. I’m spent. This was a fun weekend, on a great course. I went in sick and my results were my results. It is what it is. It was a beautiful weekend in New England for bike racing.
This weekend: no racing. This week: almost no riding. I had an opportunity to ride Wednesday and didn’t take it, because I was still limping around after Granite Gorge. Granite Gorge shredded my quads so badly–I haven’t been hurting that badly in years. After the lactic acid ebbed away, I still had a bright soreness in the Vastus Medialis area of my left quadriceps. Tender to the touch, I let it rest. My week was so busy between work and kid activities it wasn’t hard to take a break.
This weekend I have no race on my schedule. I wish I could get up north to Orchard CX in Hampton Falls, NH. I keep hearing great things about that race but it’s just not working out with my personal life. Honestly, I’m still a bit concerned about my quad. Additionally, my rear wheel was sent out 3 weeks ago to be rebuilt to the manufacturer. My awesome LBS set me up with a hand-built swiss wheel as a loaner for last weekend. I returned it so my CX bike is without a rear wheel. I’m hoping to get the rebuilt wheel back next week, but if not, my LBS will let me ride on the swiss wheel again.
All of this worry and waiting and wheel wrangling is in anticipation of the 23rd Annual Cycle-Smart International /Shimano New England Professional Cyclocross Series. I’ve been going to this race for years as a spectator and raced it for the first time last year. This is really my hometown race, taking place in Northampton, Massachusetts. This will be the only back to back racing I will do all season, and after a taste of it last year, I know all too well how two straight days of cyclocross will destroy a body.
So I’m taking it easy. I will ride on Sunday. It’s cool now, it won’t get out of the 50′s, and I won’t ride more than 20 or so miles. Next week I might spin on the trainer a day or two. I want to keep the legs in shape but not taxed. I want to allow all the time I can for that quad to heal, before I run it through the grinder again.
Northampton will be colder too, and with a 9:30AM start I would expect the frost on the course to be barely thawed. The long range forecast calls for cold rain on Saturday.
The week leading into Northampton I plan on cleaning up my eating a bit, eating more beets (I’m out of beet powder, drat!), and trying to get 7-8 hours of sleep nightly (that will be a neat trick). I want to do as well as I can and have enough in the tank to enjoy some of the festivities of my hometown race: spectating, the free beer (yes folks, free!) and of course the fantastic New England Cyclocross community.
See you at the races! –Karen
Diane Nyad wants to go to Cuba. Very badly.
It’s her #XtremeDream to swim from Cuba to Florida–no one has ever done it before. No one knows if it’s even possible. Only a world class athlete could possibly make it the 103 miles. She already holds the World Record for swimming. But here’s the wrinkle in the plot….and it’s quite a wrinkle indeed. Diana Nyad is 64 years old.
Yes, you heard me. She’s a year away from Medicare. She’s 401K eligible. She’s old enough to be your mother twice over.
She’s the badass, Diana Nyad is. Her relentless pursuit of what many think is impossible is what makes her so completely inspiring to me. She’s tried twice and failed, suffering life threatening injuries from poisonous jellyfish like box jellyfish and the Portuguese man-of-war. And then there are the sharks. Great white ones.
Let us not forget the amount of time she’ll be swimming. For at least 60 hours. No resting, no sleeping. Pausing to eat but remaining in the water. No lifejacket. No holding on the the side of the boat that will remain with her. This will be her 5th attempt. In 1979 Diana broke the world record for distance swimming for both men and women. That record still stands today.
Diana borrows from poet Mary Oliver and asks, “What is it you plan to do with your one wild and precious life?” It’s a worthwhile question, and strikes truth quickly. Tomorrow morning Diana will enter the dark water and try again for her XtremeDream. It doesn’t matter if she reaches Cuba or not, she’s proven to the world she is not to be discounted. Never to be trifled with. She’s Diana Nyad; completely awe-inspiring, Always reaching stroke by stroke toward her dream, in and out of the water.
And so it begins.
The Monson Cyclocross Race will be held just one week from today. By this time next week, I’ll be one race in to a 10 race season (at least). I’m hoping to feel tired, happy with my effort, and enjoying a burrito from La Casita Azteca.
I’ve been super busy these past few weeks, riding whenever I can and not feeling like I’m getting enough miles into my legs. Last week I attended a CX clinic near my office in Connecticut (I now work in CT). It was only an hour long but I picked up some tips and identified some really bad habits that are classic to beginners. Truthfully, I realized how out of practice I was with basic ‘cross skills–not that I had a ton of skills to begin with–I am still super new to this game. I have just one week to smooth out my dismount and remount. The barriers I need work on too–this is harder to replicate but I have a makeshift barrier I built last year I can resurrect for backyard practice.
I couple of weeks ago I visited the site of the race and used the Strava Explore feature to walk parts of the course. I wanted to ride parts, but my bored and uninterested son wasn’t having it…..so we hiked it instead. I found a video as well, which helps me visualize mentally what to expect.
I have a friend riding in the Men’s Cat 4–actually my friend’s boyfriend, and his race goes at 9AM, while mine’s not until 2. I’m hoping to get some tips from him after the fellas in his group break in the course. I finally understand now the timing of getting a pre-ride in before the event–which in my opinion is crucial. That too will help me prepare just before the event.
Monson’s course seems to be just the kind I like–lots of off-road stuff, technical, lots of turns, not just a grass crit. That said, I’m in the Women’s Open category, which means I’ll get my ass handed to me by the rest of the field. I’m a Masters Cat 4. Those Cat 1, 2, and 3s will ride roughshod over me. So, time to review my goals (in order of importance) for this race and all others.
- Have fun.
- Stay upright.
- Don’t finish last.
- Middle pack.
- Top 50%
I usually hit the first 4 consistently. I have touched the middle of the pack but it runs away from me in the middle of every race, I’m still chasing that one. One of my overall goals for 2013 is to finish in the middle more often than not. I doubt Monson will be the race where that happens.
Making the top 50% in a race is also a goal for me this year. This is a little more dangerous for me to talk about. I think this is well within grasp, but I don’t want to set myself up for too much disappointment, either. We’ll see what happens. I’m in better physical condition overall and have a lighter faster bike, but Goal # 1-HAVE FUN-should always take precedence over all other goals. My competitive nature aside, the fun is in racing bikes with a bunch of other people crazy enough to love cyclocross as much as you do.
At the CX Clinic, I overheard some attendees talking just before it started. One guy said “I can’t believe I’m doing this. I’m a triathlete, you cyclocrossers are crazy.” Another rider replied, “Are you kidding? Triathlons are the crazy sport!” And that’s just it–right there. There’s no shame in this game. We’re all out here to have fun and challenge ourselves. We all work up in our heads why we aren’t going to be good at something, why we might fail, why this all might not work out. But we still show up, and say what the hell? You only live once. And then get on our bikes and slip behind the tape.
Cyclocross season is starting. Come play with us.