tag:blogger.com,1999:blog-71773838459107636882024-03-13T19:16:22.600-07:00Grant Holicky-APEX Coaching Musings on coaching swimming, cycling, cyclocross and triathlon Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.comBlogger334125tag:blogger.com,1999:blog-7177383845910763688.post-370759991528017822017-09-28T10:45:00.000-07:002017-09-28T10:51:26.120-07:00Power Analysis Waterloo World Cup- Cyclocross <div class="MsoNormal">
For the 2017-2018 Cyclocross season we will be presenting a
power analysis of EVOL Racing and Apex Coaching rider Maxx Chance’s big races.
Last week, Maxx got a new training tool from Stages, one of their new head
units, the Dash. I am personally a big fan of this head unit and we thought we
would kick off this series now that he has such a great tool. So, it was off to
the second World Cup of the year in Waterloo, Wisconsin to try it out. <o:p></o:p></div>
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Last week in Iowa Maxx had a great start and after staging
in the last row he was quickly into the top 40 early on. He kept it going
throughout the race and finished a nice 31<sup>st</sup> battling some strong
European riders. Iowa was hot, but Waterloo promised to be even hotter with
temps forecasted in the upper 80’s and high humidity. Maxx staged with another last
row start but was looking for a second great start in as many weeks. The Dash was ready to go and so was Maxx. <o:p></o:p></div>
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Up the start straight and into the first corner and then…<o:p></o:p></div>
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<a href="https://www.blogger.com/blogger.g?blogID=7177383845910763688" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a>You’ll notice in the clip that Maxx (#42 in the EVOL kit) thinks quickly and picks
up the Dash that was dislodged in the melee. It is much too valuable a tool to
lose. In the process of tucking it in the skinsuit, buttons were pushed which
led to lost connections and our data was limited to the time up to that traffic
jam. What we can take from this though is the aggression with which ‘cross
races begin. Look at the peak power in that first 30 sec and the average up the
start straight. <o:p></o:p><br />
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The race starts with a 1300+ watt sprint from a standstill
and maintains a power above 500 for a full 30 sec before the abrupt stop. This
is the key to CX racing, these early huge spikes that spike heart rate and
require the ability to recovery very quickly. <o:p></o:p></div>
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In lieu of Maxx’s data I will insert mine. While I am no
Maxx Chance (20+ years older, much heavier, though infinitesimally wiser) we
raced on a similar course and in similar conditions. This is also from my
Stages power meter and through the Dash. <o:p></o:p><br />
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<a href="https://2.bp.blogspot.com/-obmK4pIREAQ/Wc02Pf5kxiI/AAAAAAAAAbA/NTWLo0-s3Cc_ML03XiS3f9c9jijiqOJcwCLcBGAs/s1600/Waterloo.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="897" data-original-width="1594" height="360" src="https://2.bp.blogspot.com/-obmK4pIREAQ/Wc02Pf5kxiI/AAAAAAAAAbA/NTWLo0-s3Cc_ML03XiS3f9c9jijiqOJcwCLcBGAs/s640/Waterloo.png" width="640" /></a></div>
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The pink graph lines represent power and the yellow cadence.
The spikes in power reach 700+ watts at every peak and the cadence at 90+ with
sustained 30 sec efforts at over 450 watts and 90 cadence. The Waterloo course
was a test of high speed lose corners and off camber dusty descents with short,
punchy climbs. It was unrelenting and consistent. While many cyclocross courses
feature a 2-3 min section that is the hardest, the course at the Trek factory
was constantly off and on the gas and made repeatable power and fast recovery a
must. <o:p></o:p></div>
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Analyzing fitness must be done differently in a CX power
file. Simply looking at average watts through the race won’t quite tell the
story. I prefer to look at the peaks of power. If those peaks stay consistent
during the race, the rider is demonstrating some good fitness for CX. If you
notice from the file above, the peaks are consistent, with some of the highest
ones near the end of the race. If the rider is struggling at the back end due
to fatigue, lack of fitness or conditions, those peaks will start to get lower
and will show a downward trend. <o:p></o:p></div>
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As the season goes on we will tell the story of Maxx’s races
through the power files. Thanks to Stages and their new Dash, we can a detailed
story and teach a thing or two as well.<o:p></o:p></div>
Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-30610675953076415612016-11-15T08:14:00.002-08:002016-11-15T08:15:30.401-08:00Using Power Data to Enhance Technical Riding in Cyclocross <div class="separator" style="clear: both; text-align: center;">
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A power analysis for Cyclocross </div>
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I spent spent some time this week looking at power files from races over this season. I've had a couple athletes ask me how to read the data from a cyclocross race. This is not the easiest endeavor for a couple of reasons. </div>
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1. power output in cross is big spikes over very very short periods of time. Dependent upon the power meter and the actual head unit, some of this data may not be recorded and maybe lost. </div>
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2.Power data does not take into account the run or barrier sections. </div>
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3. Heart rate data is also misleading because of the limited nature of recovery and therefore little or no drop in HR occurs during a race. </div>
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I intend to go through several of these over the course of the next couple of months and see if I can shed some light and enhance the uses for power data in cross. </div>
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The nature of cyclocross is that we will have sections in every course where we are at 0 for a power number. Whether that be in turns, at the start, on down hills and on run sections, we find our power and cadence at 0. a key to racing is how quickly and how efficiently we can get the power back up and be accelerating out of these 0 power sections. </div>
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There are a couple keys here. </div>
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1. Gear selection. Be sure to enter the corner in the appropriate gear to be able to accelerate out of it. Smaller gears with high cadence allow for more torque and subsequently a quicker acceleration to top speed. </div>
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2. How long a rider pedals entering into a corner or technical sections and how soon they are on the pedals coming out of it. </div>
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3. How aggressively a rider attacks the exit of a feature to get up to speed quickly. </div>
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On this first go through I have decided to focus on how to use the data to show riders where there is room for improvement. Below are two power files from the Feedback Cup here in Colorado a few weeks ago. A little background on Feedback Cup. The course is very twisty, turny and features short drops followed by intense short hill efforts. In many ways it resembles a Short track MTB course in its technical nature and punchy style. It was a 65 degree day and it had been very very dry in Colorado.</div>
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Below are two power files from athletes I coach. The first is from a rider in the male pro field. A very good technical rider with a background in MTB. The second file is from a female rider in the pro field. She is a strong power rider without a strong technical background. He finished 3rd on the day and she won the race. </div>
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While the power numbers themselves are interesting and a good deal can be derived from the files in terms of fitness and overall strength, we are going to focus on a more specific feature of 'cross. Acceleration. </div>
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<a href="https://2.bp.blogspot.com/-2O8kBJU69k4/WConE_Bx8AI/AAAAAAAAAaQ/Yy_XK7nE_wsUeXytS03-26kJtIzpFGMfgCLcB/s1600/Screenshot%2B%25284%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://2.bp.blogspot.com/-2O8kBJU69k4/WConE_Bx8AI/AAAAAAAAAaQ/Yy_XK7nE_wsUeXytS03-26kJtIzpFGMfgCLcB/s640/Screenshot%2B%25284%2529.png" width="640" /></a></div>
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Taking a look at the two files a couple things jump out. Take a look at the power spikes in the top file. These spikes are out of the ordinary when it comes to the rest of the race. The rider is jumping hard on the pedals out of features in order to get up to speed very quickly and the power spikes are representative of that. In the second file, there are spikes in power out of features but they are less pronounced and more in line with the rest of the race. </div>
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Another interesting thing is at the bottom of the power range. In the top file the 0 power periods are short with a sharp rise in power out of them. This creates a V shape at the 0 power places. The rider is quickly on the gas out of features and their power is rising abruptly. Looking at the bottom file, the 0 power sections form a U shape instead of a V shape. This rider is spending more time at 0 power and is taking longer to raise the power out of these features. </div>
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Take a look at your own power files from races and focus in on the 0 power sections. Is the file showing that V shape or the U shape. If you see lots of U's, focus on gear selection entering the corners so that you can accelerate with high cadence out of the features and leave your competition in the dust.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-89054738117638806852016-08-10T20:02:00.002-07:002016-08-10T20:14:48.238-07:00Olympic Thoughts Mara Abbott.<br />
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I've spent a lot of time with this young woman over this past decade at RACE and at the RallySport pool. We talk about swimming and bike racing (sometimes), but mostly we talk about her passion to make the world and her beloved Boulder a better place.<br />
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So, let's not talk about how close she came at the Olympics. Honestly, she probably doesn't want to talk about it at all (she would rather talk about recycling and politics, you know...important stuff)<br />
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Instead, lets talk about how she made smart choices and challenged her fears on a hugely terrifying descent and gave it EVERYTHING through the last 8k. How she gave her heart and soul through the finish like she has done with everything in her life.<br />
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For what it is worth, I am proud of you Mara. Incredibly so. So are the young swimmers at RACE, all of RallySport and all of your hometown of Boulder.<br />
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Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-61552693966428487282014-01-02T09:42:00.001-08:002014-01-02T09:46:30.972-08:002014 Here We Come New Year's Day is traditionally a time where many people choose to make resolutions in their lives. It make sense. A new start. Clean, unweighted by the past. Leave the past behind and move into the new you. Whether its to be faster, thinner, stronger, more patient or happier, this is the time we choose to make it happen.<br />
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The problem however, is never choosing what we want to change or when. The problem is how. Most of the time, the things we want to change are intertwined into the fabric of our daily routine and have created little relationships of their own in our lives. Its not a simple switch. There is an old adage that says, "people don't change". I could not disagree with this more. I am a firm beliver that it should be "people don't LIKE to change". Even when it is something we want to do or know we could do, our brains don't like change. It has spent years wiring itself to be good at what we do, rewiring is hard, so it doesn't "like" it.<br />
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So how do we give ourselves the best shot at a resolution? Here are a couple things that work.<br />
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<b>1. Make sure the change you are trying to make is the change you want to make</b>.<br />
Any major change in your life has to be about you. It cannot be a coach or a spouse or parent telling you what you should do. (I hate that word should. It drips of failure and guilt.) You have to be trying to make changes purely because you see the benefit to them. Others can help you see it, but you have to believe it. <br />
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<b>2. Make sure the change you are making is a change you can make.</b><br />
Your resolution has to be achievable and realistic. I'm not going to go from a mid level masters cyclist to a Tour De France winner, but I can win some local races. Look for something that will be a challenge, but if all goes right, you can reach. <br />
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<b>3. Find those people in your life that are going to support you. </b><br />
"tell the wold your goals and you will find people that want to help" <br />
I don't mean Facebook and Twitter either. It takes no risk to throw things up there and it will only help to fuel your guilt if you don't follow through. Tell a couple people who are close to you and let them know how you feel. Are you scared, excited, angry, what is the motivation? Having a couple confidants and supporters can keep you on task and keep you happy. <br />
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<b>4. Be patient, but be honest.</b><br />
It will take time and not everyday will be perfect. You will have bad days and you will "cheat", but get back on the path as soon as possible. Also, don't settle. This is the be honest part. Don't talk about what you have done and how that is enough or that is why you can relax. We are looking for lifestyle changes. Make the change and strive to that goal. Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com2tag:blogger.com,1999:blog-7177383845910763688.post-65979583102661369462013-10-31T10:17:00.003-07:002013-10-31T10:17:56.599-07:00Don't Call it a Comeback...please. It has been over a decade since the last time I lined up to start an Xterra triathlon. My last time was 2002 in Maui for worlds. Back then I was a bottom level professional. My main income regarding racing was teaching Xterra University for the swim portion and maybe scraping a buck or two out of the series as a whole. I left the sport because of this coaching thing I do and moved into racing bikes, where I could train a little less and race a little more.<br />
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Fast forward to 2013. I turned 40 this year, one month after my friend and founder of APEX Coaching, Neal Henderson. Somewhere during the year, he decided we were going back to Maui this year. As many of you know, I have traveled a ton this year with the US National team to Open Water races and even to worlds. Training for a triathlon was hardly my goal. However, come September, it was obvious Neal was going, which meant I had no choice.<br />
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http://303triathlon.com/Henderson-and-Holicky-take-on-Maui<br />
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Race Day <br />
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<a href="http://1.bp.blogspot.com/-a-6AewLhPJ0/UnKKr5-SPBI/AAAAAAAAAYE/LICx4qNTsvI/s1600/Pre+race.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-a-6AewLhPJ0/UnKKr5-SPBI/AAAAAAAAAYE/LICx4qNTsvI/s320/Pre+race.jpg" width="320" /></a></div>
We were lucky enough to be staying at an athlete's house that Neal coaches named Ellen Hart. Ellen is a multi-time age champion in Kona and an all around stud woman. The house was pretty sweet and it made our prep great. Let's see for prep we...drank some beer, rode around on scooters, snorkeled, cliff jumped, body surfed and drank a little more beer. I did ride the course, well half of it, a couple times and when race day rolled around with Neal and I ready to go.<br />
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I stood on the start line trying to remember how I ever did this as a "pro" the gun went off and we were in the water. Now, I hate the swims in triathlon. Most people are going way too fast at the start for their ability and fitness and it is a shit show of pulling, scratching, fighting, and spastisity. I was not going to be one of these people. I went out pretty conservatively and went far right to get away and take a line to the buoy that made some sense. I came out after lap one alright and picked it up a bit on the short second lap. I came out of the water and ran up to transition and checked quickly to see if Neal's bike was still there, it was. Now, I would not have been shocked if Neal beat me out, but it was probably good for my professional reputation that he did not.<br />
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On to the bike. Quite simply, the bike was hard, very hard. 20% grades and fast dirt descents marked the first 15 miles. Many many people went by me. I had a simple goal here, stay on my bike. I firmly believe that the huge battle in racing on the dirt is your brain. Your brain screams that you are going too slow or that no one else is crashing or that you have to make up time and it leads to panic. When you panic, you make mistakes. In the words of Allen Krughoff, "crashing is slower than not crashing." So I kept moving patiently. When I got to the last 4 miles, where the course gets techy and hard, I was feeling pretty good. I passed some guys in that last bit and felt like I could push it and cruised into T2 feeling pretty good.<br />
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<a href="http://3.bp.blogspot.com/-7PTpiK5xhOQ/UnKPQ7nAgWI/AAAAAAAAAYQ/VBqWkyYWtbc/s1600/Xterra+2013.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-7PTpiK5xhOQ/UnKPQ7nAgWI/AAAAAAAAAYQ/VBqWkyYWtbc/s320/Xterra+2013.jpg" width="240" /></a>Out onto the run with one plan and only one plan, DON'T WALK. Easier said than done, with 20% grades here too there were parts that were a death march. I am not a fast runner, but I am a strong one. On the flats, I got passed by guys that can still rattle off 6 min miles. I cannot anymore, so I kept it moving there and ran every hill. I passed a lot of guys that way, many of them more than once. We'd get to the top and they would come cruising back by and on the next hill they would crack and the tortoise passed em back. It was a fun run course. Hard and hot, but very true to Xterra form. I hit the beach with 200 meters to go, grabbed a beer from my wife and ran through the line feeling pretty darn good. Especially after 3 hours and 24 minutes of racing. <br />
<br />
I wasn't exactly racing "off the couch", but for a guy who has ridden his MTB twice this year and has been swimming about 1k a month for a couple years, I will take it. I have to admit that part of me thought, " If I train, I can do really well" and although it may be true, I am not interested in it. At least not right now. Maybe when I am 50. <br />
<br />
<br />
<br />Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-19253963894764694622013-10-07T21:05:00.001-07:002013-10-07T21:05:32.247-07:00RevivalI think it may be time to bring this blog back. <br />
<br />
Its been nearly 18 months since I have published with any frequency. However, I was talking to an athlete today and expressing how helpful it is to share with the world and it got me thinking. I do feel like this medium has helped me get my thoughts into the world and that in turn has helped me be (I hope) a present, happy force in this world.<br />
<br />
Its been a crazy ride this past year. Ups have been way up and there have been some tough downs. That being said, I am pretty blessed to be in this life I lead and in these communities in which I am a part.<br />
<br />
I will probably spend some time talking about FINA World Championships this summer or racing or RallySport Aquatics in time. However, today is a thank you. We need to spend more time acknowledging and thanking the people in our lives. <br />
<br />
Thank you to all of you.<br />
<br />
To my wife, Breeze who always puts up with me and rides the storms with me. Who deals with weeks apart and still supports my dreams. You are the best, plain and simple.<br />
<br />
To my family. Mom and Dad and Bill who always push, challenge and support me and my endeavors. Also to my niece and nephew, who remind me without fail, that life is a joy. make it a joy. <br />
<br />
To my in-laws. The Brown family who has taken me in as their own and to Kelley for being a great supporter.<br />
<br />
To RACE (RallySport Aquatics) and all of my APEX athletes. I just love watching you guys race.<br />
<br />
To my competitors, for challenging me and showing me how to do it right...and frankly, for reminding me at times what doing it wrong looks like. <br />
<br />
To so many more that influence my life on a daily basis. Whether the influence is positive or negative, it shapes who I have become and how I function in this world.<br />
<br />
Its a great, crazy ride we are on. Whatever, you believe comes next, you only get one shot at this. Make it worth every second. <br />
<br />
<br />Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-22573400912698647592013-10-03T17:32:00.001-07:002013-10-03T17:35:34.333-07:00We will miss you Amy. I haven't posted here in a long time for a variety of reasons. However, today's events make me want to write and share my feelings.<br />
<br />
I'm sitting in a hotel in Hong Kong, staring out the window at the harbour and preparing to head out on the water to coach. I woke up this morning to the gut wrenching news of Amy Dombroski's passing. It hit me like a ton of bricks and I haven't yet been able to start my day. I did not know Amy long, nor incredibly well, but I was lucky enough to call her a friend. <br />
<br />
The cyclocross community in Boulder, CO is the truest incarnation of a word that gets used a little too much in our world. Cross in Colorado is a community. People watching out for, supporting, loving and propping up those in it. The entire goal of our group is to not only bring more people to cross, but to create a supportive environment within it.<br />
<br />
I as much as anyone have enjoyed that support. I stopped racing triathlon in 2003 as work got busy and I felt like I needed to "grow up" to be successful as a coach. For a few years I toiled away at the job and maybe jumped into an occasional race. Something was missing and as 2008 rolled around, I realized I missed racing. I started with a couple cross races and discovered something special was going there. I was out of shape, large, and probably didn't belong in the open field, but I was greeted with smiles, encouragement and support from the very people I was racing. I fell in love and have never looked back. I am by no means the fastest and frankly, there are many days where I still don't belong in the open field, but I never feel like I don't belong in this community. <br />
<a href="http://4.bp.blogspot.com/-OXvBlSG2u-g/Uk4MriJAmJI/AAAAAAAAAX0/6xEc6wbBmP4/s1600/Amy.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="316" src="http://4.bp.blogspot.com/-OXvBlSG2u-g/Uk4MriJAmJI/AAAAAAAAAX0/6xEc6wbBmP4/s320/Amy.jpg" width="320" /></a><br />
Amy was the personification of our community. She was fast...man was she fast. A joy to watch on the bike, whether in person or streaming in fits and starts on www.cyclingfans.com. She was the kind of racer that you just wanted to scream for and god knows many a "C'mon Amy" came belting through my house at 5:30 am on random fall weekend mornings. There was not an indifferent comment when we all heard she signed with Telenet-Fidea. We could not be happier. One of our own, in Europe with a European team. Not only that, it was the right one of us. The one that would put the best foot forward for American cross. A smiling, humble, vibrant little badger of a racer. Our badger, from our community.<br />
<br />
It hurts that she is gone. A lot. What hurts even more is to be away from the community during this time. Frisco, Providence and cross races all across the countries should be celebrations this weekend. Celebrations of Amy, her life and her love for this sport of ours. I'm sad to be away. When I get home, I'm gonna glue up those Challenge tires in my garage that say A. Dombroski on the side walls and go ride them one more time.<br />
<br />
We love you Amy. You will be missed. Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-64317437720449425802012-05-29T09:44:00.001-07:002012-05-29T09:44:39.176-07:00Superior Morgul Road RaceThe alarms went off on Sunday at 5:45 am. Brutal. A TT and a Crit in the bag and the Morgul was left. I didn't race until 12:30, but the expo needed to be set up by 7, so we packed up the car and headed over to the finish line. While Breeze warmed up for her 8:30 start, I got the tent set up and prepped samples for the day. Breeze had a great race and took 7th and 5th in the Omnium. She got back to the tent around 11:30 and it was my turn to warmup and prep for the day.<br />
<br />
<a href="http://3.bp.blogspot.com/-gtu7fenti94/T8T4txMz__I/AAAAAAAAAXA/4Ua4I6j7df4/s1600/morgul.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="http://3.bp.blogspot.com/-gtu7fenti94/T8T4txMz__I/AAAAAAAAAXA/4Ua4I6j7df4/s320/morgul.jpg" width="320" /></a>As I climbed on the bike, I knew I was tired. Two races, two days of the expo, no where near enough sleep and some time on deck had me gassed. I was wondering if I could get up that thing once, let alone 5 times. All was well on the start and thankfully there was a good bit of looking at each other. My job was to look after Gibson and I made sure I was on the front up the first 3 times of the wall. I set a solid tempo so no one did anything crazy and with 2 laps to go, all was well.<br />
<br />
<br />
The only issue was that Boups was chasing everything. We wanted to let some things go, but he was across every gap. It was incredibly impressive, but it was making the race easy for Gates. Mike Gibson and I went to the front on the descent of 93 and tucked it, hitting 55 mph and coasting right off the front. By Marshall road we were 20 sec off the front and we rode some tempo together, but again Boups rode the group right to our wheel. The 4th time up the wall, the race livened up. A couple of accelerations and the group was split with me and teammates Bob Dahl and Mike Sutter in the back group with Boups. Again, he went to the front and dragged us to the pack. After 60 miles and 3 days, we came to the base of the Hump together. It was very twitchy up that climb and I went to the front after it to keep the pace high and safe through the round about. I pulled up to the feed when Bob Dahl took over and then I sat up, opened the jersey and settled in. In retrospect, it was a cop out. I could have hopped back in the group, but I was beat and in the fog of fatigue, the places didn't matter. Ken went off the front early and nearly survived, but Gates was strong and he and Mike Gibson fought it out to the line. Gates took the win, Gibson second and Ken 3rd. Sadly, this put Mike and Gates on equal points and the road race was the tiebreaker so the Omnium went the same way. <br />
<br />
I rolled in for 26th on the day and 14th for the Omnium. I must admit, I was a bit frustrated with myself. I used the excuse that I had done my work to sit up. I had more. I could have gotten back on to the tail end of that group and maybe picked off a couple of riders on the climb and then moved up in the Omnium. Those Omnium points are also team points in the Rocky Mountain Road Cup. I won't do that again. Gut it out and race to the line no matter what Grant. <br />
<br />
Oh yeah, then we packed up the expo site. What a weekend. I am still tired.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-45690545842172731982012-05-29T09:22:00.000-07:002012-05-31T09:40:41.485-07:00Superior Morgul Classic (TT and Crit)Not a race for me I was told over and over again. You gotta go up that wall 5 times in the race and once in the Time Trial. I have to admit, when you weigh 184, it feels like "they" are right. However, to be honest, I'm a masters cyclist. It's not like this race is life and death. I'm not quite ready to give up M and M's and beer to go up this hill 10 seconds faster. So, my heavy, non-climber butt toed the line on that Friday night ready to get at the first stage.<br />
<br />
I did have an advantage. Neal was out of town so I was riding his Shiv and I chalk my success up to that. That way I can chalk the fact that he has beaten me in two TT's this year by 2 sec up to the bike as well. I hit the wall well and despite a chain problem that cost me a couple of seconds at the top, I rode the back half of the course very well and took 9th in the TT, 3o sec down on Boups. It was a good ride for me and I headed home ready for day 2.<br />
<br />
Here is the part for me that is why I can never take racing too seriously. We got back to the house at about 7 that night. The next 2 hours was taken up by prepping for the expo the net day. Breeze Bars had a tent at the Crit and the Road Race and we had to be prepared for it. We packed the car, got the tent ready and got all of our clothes laid out, had a quick dinner and went to bed by 11. The next morning 5:25 came pretty quick. Breeze was off to the expo and I was off to coach RACE. The kids had a great workout and then I hustled over to the course give Breeze a break at the table so she could warmup and race. She did race, and raced very well, taking 9th in the crit for the Cat 4 women. My race was at 3:40 and I spent another 2 hours at the table while I sent her home to shower and warm up from the frigid rain they raced in. I was watching the pro 1,2 women when I got a call from Len Pettyjohn. He wanted to go over the crit and overall omnium tactics. I have to admit I chuckled a bit when he asked what I thought regarding the road race on Sunday. I knew I was the highest team finisher in that TT, but I wasn't confident in finishing in the top 3 in the road race and told Len as much. I felt more comfortable as a worker bee and thought that Ken and Mike had better shots at the overall. We formed a plan for the crit.<br />
<br />
<a href="http://2.bp.blogspot.com/-RVQZ00S0W4E/T8ee4AtbywI/AAAAAAAAAXQ/BFA_MsZBOGA/s1600/morgul+criut.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="247" src="http://2.bp.blogspot.com/-RVQZ00S0W4E/T8ee4AtbywI/AAAAAAAAAXQ/BFA_MsZBOGA/s320/morgul+criut.jpg" width="320" /></a>We started the crit with the 35 3's and there were several of them at the front early. There were bells ringing everywhere and one of the Mix1 guys jumped to the line thinking there was a preme. There wasn't, but it woke me up. As did the 48 degree rain, which was now coming down pretty good. The first point preme came up and I drilled it up the hill and through the backside of the lap. I stayed on the front until the sweeping left 200m from the line and the boys opened it up. Ken took it. Perfect. We settled back into a tough pace. I was on or near the front a lot with Carlos. We were a good pairing as the rain did not bother us and we kept the pace high. The second preme was announced and again I was on the front for the lead out. This time Mike took it and Ken was second. Back to the front. The middle 20 min of crits go like a blur to me and as we came through the final preme, Gibson launched off the front. It was a good move and in the rain, the group was not motivated to work. Carlos and I worked the front and with two to go the gap was 25 sec. I hit the front to wind up the lead out for Ken, but by the time we came through the finish line and up the hill on the final lap, the gap was 8 sec. Oops. I really backed off into the top corners amid the protest of the other rides, but I needed to give Mike more room. It worked and he survived. Ken took 3rd and Carlos 7th and I was 9th. Not bad.<br />
<br />
We packed up the tent and Breeze Bars stuff as quickly as we could and cranked the heaters. By 6 we were home, but then the prep began again. Dry off the expo gear. Shower, ice bath, repack for Sunday, etc. We crawled into bed at 10:30 and set the alarms for Sunday.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-45974281287172824212012-04-29T18:45:00.000-07:002012-04-29T18:45:20.780-07:00KoppenburgMasters cycling is all about managing your time and your life and your racing. It isn't always easy and it doesn't always work. This week I got a little lucky and it all fell together.<br />
<br />
The conversation all week amongst the team was about seeing if we could get Bob Dahl the triple...Boulder-Roubaix, Mead-Roubaix and the Koppenburg. We were all for it and the way the Boulder Orthopedics guys have been riding, we looked like we had a good shot. My week was pretty stressful and very busy. As usual, Friday night was busy with practice until 6 and then off to a meet and greet for the BCSM Multisport Conference I was speaking at. Saturday morning was a blur. I coached workout at RACE from 6-7:30 and then rushed over to Boulder Center for Sports Medicine to give my talk and contribute to Alison Friday's. I was there until about 10:30 and then headed home to change and eat. Breeze let me know she got 2nd, so despite my work load, my spirits were very high. After a short time at home, I hopped on my bike and rode to the race.<br />
<br />
At the race all went well and frankly I thought I was feeling pretty good. I changed to the race wheels and rode to the start line. Now, I fancy myself a cyclocross racer and we pride ourselves on bike handling and grace. I showed very little of it on Saturday. As we rolled away I was struggling to get my foot in my pedal. Boups gave me some hell for it and I found myself working a bit to get to the front of the field. We came into the base of the Koppenburg climb at a good clip with the Boulder Ortho guys at the front. Carlos and Ken hit the climb on the front and I was in a great spot in the second row. However, right as we started the incline, I pulled my left foot out of my pedal. I stayed up and took 2 hard pedal strokes with my right foot and was lucky to get my left back in. I didn't loose that much time and as we crested the hill it was already a little strung out. My teammate Ken decided to see if we could stress the group so he hammered the dirt at the top. 2 riders joined him about 30 yards off the front. I was sat on the front with Gibson when Boups went to bridge the gap. In my head I heard my team's words of "two in every break" so i went off the front and bridged to Boups and Ken. We were now 6.<br />
<br />
<a href="http://2.bp.blogspot.com/-yO7MwnIyoJ0/T53pzkSHuDI/AAAAAAAAAWk/wNDh0NiaUQc/s1600/photo.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-yO7MwnIyoJ0/T53pzkSHuDI/AAAAAAAAAWk/wNDh0NiaUQc/s320/photo.JPG" width="320" /></a>We found ourselves with a small gap. It was a worthwhile move. We had Jimmy Thies from Mix1, Danny Sullivan from Scion, Boups and a Alpha guy. I was thinking to myself that it was a lot of work and that I wasn't feeling great in the end, so I could do some good team work by getting in the early break. The pressure would be off the team in the back. We seemed to be a good working group and by the second time up the Kopp, we had a solid gap. Turning onto Marshall I looked back and couldn't see the peleton. Ken turned to me and asked what I thought. I figured we had a gap and let's drive it. Drive it we did. Without a doubt, Boups, Danny and Ken were strongest. They drove up the dirt to the bridge each lap and by the 4th lap, Jimmy Thies was dropped. Now our situation was even better. Mix1 would have to do the work int he main bunch. As we crested the hill the Alpha man, I think it was Brian Krombein flatted and was out. Halfway through the race and we were now 4.<br />
<br />
Boups was driving hard as was Danny as we went into the 5th climb of the Kopp, but it was Ken who rode off the front. We hit the climb and he had a 5 sec gap. I was ready to go and join him, but as I got ready to jump, Danny stood and I overlapped his wheel and went down holding up Boups. We were off and running. Lucky for us our cross skills haven't left us yet and as we mounted we were only 20 yards from Danny. Boups was right when he said I owed him, so I pulled us back to Danny. Phew. Danny and Boups rode back Ken and we were 4 again. I think the running loosened me up because suddenly I felt good. Unfortunately, it was not long lasting and as we started the 7th lap I was cramping.<br />
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<a href="http://2.bp.blogspot.com/-38QMX5y1Chk/T53qubfJcTI/AAAAAAAAAWs/1v3VPQKtqmM/s1600/Koppemnburg.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="239" src="http://2.bp.blogspot.com/-38QMX5y1Chk/T53qubfJcTI/AAAAAAAAAWs/1v3VPQKtqmM/s320/Koppemnburg.JPG" width="320" /></a></div>
Ken and I hit the 7th time up hard and my legs were seizing. In fact, they didn't let go until the road portion downhill to Marshall. I pulled up to Ken and told him I was pretty cooked and the race was for him. He didn't seem to hear me as he look at me later and asked, "you and me go on the final climb?" I shook my head no as we hit the dirt for the final lap. Danny and Ken were feeling each other out on the dirt, but as we came to the bridge the speed was off. I knew Ken wanted to go so I went to the front and drove the pace. It was my death throes, but mercifully Ken attacked. Danny was on him pretty quick. I stayed at the pace I was riding because I didn't have anymore to give. Ken went again on the climb and Danny couldn't match it.<br />
<br />
I was very worried for the final time up the Kopp. I was cramping very badly and I was honestly not sure I could make it. Two years ago in the Centurian, I fell off my bike with cramps and lost 5-10 minutes. It was a real possibility now. I managed to get up to the top, but both quads were cramped. It hurt so so badly, but I knew if I stopped pedaling; A. it would hurt more and B. the race would be over, so I kept moving. Again they didn't let go until the road and as I turned on to Marshall, Danny had caught Ken. I went back on the gas. If I sat up, Danny could force Ken to the front, but with me coming back, he had to drive the pace and he did. Ken tucked in behind. They turned off Marshall and Ken was in the perfect position. 200 meters from the line he opened it up and took the win and I rolled in for 3rd. Bob Dahl led the peleton across in 5th and Gibson was 9th and Sutter 10th. Not a bad day out for the team.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-FVjmN26bYew/T53sdQ4ensI/AAAAAAAAAW0/TSQbdnxQxhQ/s1600/Boulder+Ortho+Podium.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="http://1.bp.blogspot.com/-FVjmN26bYew/T53sdQ4ensI/AAAAAAAAAW0/TSQbdnxQxhQ/s400/Boulder+Ortho+Podium.jpg" width="400" /></a></div>
For me it was a good day and the strongest man in the race on Saturday, Ken O'Donnell took the win.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-25692099795123592112012-04-09T13:28:00.001-07:002012-04-09T13:28:09.334-07:00Boulder RoubaixI know, I have been off line for a while with the blog. Things have been really good, but busy with the swim team and breeze bars. However, we are into road season and the lineup for the Boulder Orthopedics 35+ squad is ridiculous. The team took the win with Bob Dahl at Stazio and then at Louisville we put myself and Mike Gibson in the break and Gibson took the win. I've said it before and i will say it again, I love the team side of cycling and I like my role in it. I am pretty strong, but don't quite have the acceleration of the true sprinters, so wins will be that of opportunity for me. We have created a couple of those for the team this year and maybe one of them will work out for me. I don't care that much about winning, but I have never won a road race and it would be fun.<br />
<br />
I love Boulder Roubaix, mead Roubaix and Koppenburg. They are hard races, really hard. the tactics are fun and the result is usual clear, the strongest guy wins. I would love to win one of these one day, but as I see it, I have a long, long career in masters cycling left and I fully intend to outlast the masses.<br />
<br />
Here is how I saw the race. <br />
<div style="font-family: arial; font-size: 10pt;">
<br /></div>
<div style="font-family: arial; font-size: 10pt;">
We, Boulder Orthopedics,
had talked about being the aggressors before the start. We wanted to
drive the dirt sections and dictate the splits on our terms, not chase
moves and react. So, from the gun it was one of our guys on the front.
Rob Kelly hammered it up the first rise and was on the gas from the
start. As always the first two rises on the way out to Nelson had some
pop, but no real damage was done. </div>
<div style="font-family: arial; font-size: 10pt;">
<br /></div>
<div>
<a href="http://3.bp.blogspot.com/-iwSHkO9QEZU/T4NGOqzU9GI/AAAAAAAAAWc/MgIHstf8Fms/s1600/ROubaix.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="227" src="http://3.bp.blogspot.com/-iwSHkO9QEZU/T4NGOqzU9GI/AAAAAAAAAWc/MgIHstf8Fms/s400/ROubaix.jpg" width="400" /></a><span style="font-family: arial; font-size: x-small;">The
first real move of the day was from our man Carlos Casali, who powered off the front. There was
no real reaction as teams and guys were not desperate to
send someone with him. It took a while, but Carlos was brought back
into the fold toward the end of the first lap and soon after flatted. As
we went through the feed, Pete Webber hit the gas up the hill and we
crested the top to see that again, despite the effort, we were all together. As everyone
looked at each other, Teammate Mike Sutter launched and by the time we hit the start
finish, he had a smart gap. The pace came off a bit on the way out to
Nelson road and the group rolled as Mike lengthened the lead. As we
turned onto Hygiene the wind was up and it was dead in our face. Mike
was hanging out there "bummin" as a rider in the group called it, but he
was staying clear. A couple flurries of attacks went to jump the gap,
but Matt, Brian and Neal from the team closed them down immediately and as we hit
Crane Hollow it was Mike in the front and 5-6 Boulder Orthopedics on or near the front. </span></div>
<div>
<span style="font-family: arial; font-size: x-small;"><br /></span></div>
<div>
<span style="font-family: arial; font-size: x-small;">The
great news at this point, is that while I and Gibson had spent much of the race in
the top 10 guys, we hadn't had to do much work, nor had I seen Bob Dahl, so he was rested as well.
We turned off on St Vrain to a nice crosswind and some damage was
being done at the back. Echelons were formed and Mike was soon back in
the fold. When we turned onto Nelson it was my turn. I went past the turn off to 63rd
and attacked. I got a gap and was partway up the incline when I heard Gibson on my wheel. I looked
and we were alone. Let them catch us, I heard him say and then he said
here comes Bob. As we turned onto the dirt it was three Boulder Ortho riders, Mike, myself and Bob
Dahl, alone off the front of the race. The group had to respond and brought us back at the
base of the second bear, but it was split and only 16 guys were left. Ken was with them and
we were 4 strong in the front pack. Again Pete Webber pushed it down the
hill into the feed hill and we came up it with a nice group. As we came
through start finish there were still 16 of us, we had the gap and we had
the guys we wanted in the front
group. </span></div>
<div>
<span style="font-family: arial; font-size: x-small;"><br /></span></div>
<div>
<span style="font-family: arial; font-size: x-small;">We
started the 3rd lap a bit casually. I liked what we had and with Bob
and Gibson in the group, we didn't want anyone coming back so I went to
the front up the dirt to Nelson. Once on Nelson Ken came forward to help
and we hit the dirt well. I went to the front on the dirt and hit it
hard. I pulled across to St Vrain road and our gap was solidified and
better yet, I think some guys were hurting. Just before the turn onto
dirt Nate Llerandi went off the front. He dangled for a moment and then Bob
went after him. They hit the dirt in the off the front and there was
little reaction behind. As we turned onto Hygiene, Gibson and I were on
the front of the group as Nate and Bob rode away. Mike looked at me and
smiled and said "my guess is they are going faster than 19mph" and they
were. Bob and Nate were riding away and Gibson, Ken and I were in
the group. A couple of guys tried to get across, but we were right on
their wheel. If they went across, they were going to drag me and Mike. </span></div>
<div>
<span style="font-family: arial; font-size: x-small;"><br /></span></div>
<div>
<span style="font-family: arial; font-size: x-small;">I
was cramping a bit now and Ken came up and said the same. I was fine in
the saddle, so I was left to answer moves like the couple up Nelson
seated. That's no fun. Across the bears the pace was high and we
followed and the group shrank. The assumption was that Bob would win the
sprint and I was pretty sure I saw the two of them still together as
they approached the line. In the end I was right. Bob won with a gap. I
went to the front down the hill to the feed and then up the feed hill. I
was out for the sprint, but we wanted Gibson on the podium as well. I
hit the crest of the hill and buried it. As the false flat eased off the
sprint started and Mike was in a great spot, but riders from either
side came
into him and pinched him hard. He had to back completely out and try
and go all the way around and almost did, but Mark Legg-Compton got him
for 3rd on the line and he took 4th. I kept on it to the line to nip a
couple guys and get 11th, while Ken was 17th and Sutter wins the hard man
award and managed 19th after nearly a lap solo. Henry 21st, Brian 24th
and Neal 31st. </span></div>
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<span style="font-family: arial; font-size: x-small;"><br /></span></div>
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<span style="font-family: arial; font-size: x-small;">Great day boys. A full team effort. Fun to be a part of it. </span></div>
<span style="font-family: arial; font-size: x-small;">G</span>Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-79589218888824954142012-02-13T09:50:00.000-08:002012-02-13T09:50:48.325-08:00The Athlete EgoMost great athletes have confidence and frankly many have ego in their lives, but the very best and most successful athletes manage to put that ego in check during their training and racing. For me ego is about the athletes around you and has very little to do with one's own place in the sport. When our concern as athletes is on those around us, we lose sight of what we are doing and why. <br />
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I am lucky to be around some great athletes, both in the pool and on the bike. I am always impressed by their ability to see the world go on around them without being caught up in it. This was shown this weekend by of all people, Lance Armstrong. He has always been a patient racer on the bike, letting others make the moves and reacting when his time was right. However, to let people out ride him and stay smart on the bike during yesterday's 70.3 took an enormous amount of will power. It paid off too and he ran very well and took second in a solid field.<br />
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Our own Cameron Dye is another figure that does this so well. In training he does HIS work. Rarely does he get caught up in macho crap and try to run with those faster or out people. Instead, he does his work. His watts, his pace and his effort. He got a lot of pub last year for his head shake and then re-pass of Andrew Yoder (<a href="http://vimeo.com/23752505">http://vimeo.com/23752505</a>) last year in Nashville, but Cam's success has not been by overreaching on the bike. It is about training precisely and following through on that training in races.<br />
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In my opinion, our ego plays the biggest role in over-training and poor race pacing. Wanting to prove to this or that person that they aren't better than us leads to "easy" days in which we cannot recover.<br />
Remember this the next time a little old lady in toe clips come by you on your easy day. Swallowing your pride is difficult, but it is far easier than not reaching your goals because of hubris.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-73737369283312271232012-01-25T06:52:00.000-08:002012-01-25T06:52:24.930-08:00Joe PaternoI have to say that I have been a bit bothered about the Joe Paterno situation since the Sandusky scandal broke. With his passing this week, I wanted to put my thoughts out there. I understand those who do not agree, but allow me my opinion as a coach and someone who is partially responsible for young people's lives.<br />
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In an era where we celebrate men like Bobby Bowden, Tom Izzo, Jim Tressel and Jim Calhoun for their coaching prowess despite the fact that each has had major recruiting violations, we have vilified men like Paterno. The violations of others directly teach the young people in our country that if you are good enough at something the rules do not apply to you. That with athletic prowess comes a lessened commitment to the rules. However, their success on the field is enough for us to overlook their moral flexibility. A flexibility that benefits these coaches primarily, both in terms of money and prowess. I am not saying they are bad people or that they are intentionally breaking the rules even, but how many of these men have we heard say that they are sorry, that they made a mistake and that they needed to do better.<br />
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We as coaches and or teachers are part educators, part motivators, part parent and part guardian, but we are often taught that there are things that are "above our pay grade." In other words, we are not counselors and that some subjects are best turned over to others that know more than us. Many out there have faith that they would have done more in the situation that Paterno was in and I hope that I would have as well. However, if I put myself in his black Nikes, I can see why he did not. He was uncomfortable with his ability to handle the situation, with his knowledge and with his expertise. He turned to the people who should know more than him. He should have followed up and he should have been in that office asking why Sandusky was still on campus. He admits as much and himself has apologized and called it the biggest mistake of his life. <br />
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I myself as a coach strive to be as much like Paterno as I can. A man who cared about his athletes and that cared more about them as people than he cared about them as football players. A man who welcome his athletes not only into his home, but into his life. I could go on and on about the stories of kindness and support that have been passed about in the days after Joe's passing, but we have all heard them. He was a great man who could have done better, but couldn't we all do better?<br />
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I do understand that many people will not agree with me and I respect that, I truly do. I just feel that a man's legacy should be judged by his intentions. Each of us have our failing and weaknesses. I just wonder if, while on death beds, this is what people will speak of when they speak of us. <br />
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<br />Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-74015835371634942762012-01-05T12:59:00.000-08:002012-01-05T12:59:18.837-08:00Nationals...Again?I know I have been off the radar a bit in terms of the blog. Lots of traveling and a good deal of work has taken me away. Check out some of what I have been doing for other blogs though. Go to www.findingfreestyle.com and then go to their blog. I wrote a little article on Cam Dye's swimming as a kid. You might enjoy it.<br />
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Today I am sitting at DIA waiting for a flight to Madison, WI for Cyclocross Nationals. I am racing the 35-39 masters race and then the elite race on Sunday. I haven't raced since November so I am pretty excited to toe the line again. I think the break was pretty good for me though, mentally and physically. I got back to some base and LT training on the bike and back to the things that really matter in my life, coaching and my family. I always am a bit better off when they are my focus.<br />
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I realized something the other day though. This nationals will be the third different sport's national championships that I have competed in as an elite. Now, I need to start by saying I have been pack fodder for the most part, but it's pretty cool to think that since I moved to Boulder in 1999, I have gotten to the National Championship level three times, in three different sports.<br />
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In the summer of 2000 I started racing Xterras. It was the first time I had raced bikes let alone Mtn bikes or triathlon. I guess I did pretty well and I went to nationals and worlds as an amateur. It went suprisingly well and I turned pro at the end of the season thanks to the support of training partners like Neal and Jimmy and the Xterra race people themselves. In 2001 and 2002 I raced Xterra National Championships as a professional and turned in a couple top 20 efforts if I remember correctly. I truly feel that I was on track for an even better year in 2003, but I took a promotion to Aquatics Director at RallySport and racing took to the back burner.<br />
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Around 2005, Rob Putnam, the other coach at RallySport Aquatics, and I were back in the pool training and racing a bit. By the end of the 2005 season, he had qualified for nationals and I was swimming pretty well. When Cameron Dye and JD White came back from school and said they wanted to do one more Nationals, Rob and I joined them. In the spring of 2007 we all swam at Nationals in New York. Those three carried me there as I only swam relays, but we did all right. We were 16th in the free relay and 20th in the medley.<br />
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In the years following that I dabbled back in triathlon and with bike racing, but in the Fall of 2009 rediscovered a love for cross. I raced my first UCI Elite races last year and decided this year to give Nationals a go. My callup will be 79th out of 100 guys at this year's elite race and, if I have a good day, maybe I can hold that spot. At 38 though, I will take to nationals number 4 in my third sport. I may not have ever been amazing at any sport, but its nice to have been pretty good at a couple.<br />
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Quick thanks to all who helped get me here. My Plains to Peaks teammates, Scott Tietzel, Jesse Goodrich and Spencer Powlison, our sponsors, Carroll, Breeze Bars, Mix 1, BCSM and Specialized, my fellow local crossers, Allen, Pete, Dubba, et al, Apex and Neal Henderson, RallySport for supporting RACE and my life, my family and most importantly my wife Breeze.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-70166395097492345772011-12-08T15:13:00.001-08:002011-12-26T13:18:33.340-08:00Wedsesday Coach's Corner-GoalsI made a promise to myself that I was going to do a Wednesday Coach's Corner blog. Of course, this Wednesday we traveled to Junior Nationals and I ran out of time. So this weeks session is Thursday. <br />
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Whether we are amateur athletes or pro, super serious or weekend warriors, we all have goals as athletes. For some it is to stay fit and be happy, but for many, these goals involve achieving something in our sport. The real art to goal setting is to find a way to push yourself without creating expectations and/or pressure. This is difficult and not always successfully done. Those of you who spend time reading my blog know that I have battled with this extensively and still do every time I toe the line. Here are some tips that I use myself. <br />
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<b>The parts are less overwhelming than the whole. </b><br />
We often spend our time goal setting about the results of our races. This is great, but remember that the whole can be an intimidating thing. It is often after a great result that we find ourselves looking back and thinking "how did i do that." I like to try and look at the process more than the outcome. At the start of the year, I do often have outcome goals, but the real progression is in the how. <br />
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Look at swimming. We can have goal times as swimmers, but how are we going to get there. Where is that time for you? Is it in fitness? Walls? Power? Identifying what needs to improve and then attacking those pieces makes the goal feel more achievable. Analyze races based on whether or not your pieces were good. This is something that we can do whether we are shaved, tapered or peaked. When we work only on times, there are parts of the year that will inherently be disappointing. <br />
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For me in cycling, I have to improve my handling and my starts, among other things. I may not have a great race result wise, but if my focus is in improving those areas, I can feel good about a race no matter my place and learn in order to continue to improve. <br />
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<b>Never Use Place As a Measure of Success</b><br />
We cannot ask more of ourselves than our best. Reaching our goals should be about us as athletes. Do not get me wrong I understand that we are all just a little tougher when we are racing. However, if your goal is to win or get a certain place, you are setting yourself up for failure. <br />
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Why? Because you cannot control what the other people do. You may have a day when you are your best, but the people you are racing are not and you win handily. Is this a success? What if you were not your best? Is it still a success. <br />
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Let's look at this another way. If I go and race cyclocross in my childhood home of Upstate NY, I will probably place pretty well, but if I go race the Boulder Cup in the pro field I will be in the bottom 1/3. Which of these is a success for me? Which matters more, my place or how well I raced based on my small goals?<br />
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<b>Tell The World What You Want and You Will Find People Willing To Help</b><br />
I cannot remember who said this first but it is a hallmark of successful goal setting. Step one to this is honesty. Be honest with yourself about what it is that you want. Be sure you are willing to do the work and have the time necessary to achieve that goal. Then, tell people about it. Tell your friends, your teammates, your family and your coaches. You will find that people are very interested and who \ will give in order to help you find success. It is never real until it is spoken out loud. <br />
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These are a couple of the pieces inherent in good goal setting. There are many more. I would love to hear your opinions. <br />
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Also, come back on Wednesdays for more coach's corner blogs. I hope to cover swimming, triathlon, cycling and even find guest bloggers for topics like nutrition and sports psychology. Let me know if you have a specific topic you would like covered and I will do my best.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-92120194221939780142011-12-06T10:12:00.001-08:002011-12-06T10:42:12.304-08:00CSI Invite and The Snow BowlWow, what a weekend. A little bit of everything thrown in there. Most of us Cross racers have full time jobs. Spencer Powlison has a cool job at the Brewer's Association, Scott Tietzel works for Curve, Allen Krughoff is a photographer, Jesse Goodrich is a full time student, etc. I am a swim coach. Which means that many a weekend is taken up by hours on the deck in some chlorine laced pool, being served Chik-Fil-A biscuits for breakfast and pizza for dinner. On weekends like this, I race not for results, but to get outside and do something other than yell out split times. <br />
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That was the case this weekend. The CSI Invite started on Friday morning at 7 am. RallySport Aquatics had a great meet. We had 12 new Sectional cuts and a new Junior National qualifier this weekend. We were especially good in the mid distance events, a point of which makes this "sprint coach" very happy. However, that is for another blog. I left the pool at 12 on Friday, came home, got Breeze and my bikes ready, rode for an hour and headed back down to the meet for finals which ran from 4-8. I stayed in Denver Friday night as some more snow rolled through and thoughts of I-25 driving at 7 am on Saturday morning did not encourage me. So Saturday am I was back at the pool at 7 until the end of prelims at 11:45. I hadn't decided whether I was going to race at that point, but I got to the car and started the drive to Louisville. <br />
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For those of you who don't live in Colorado, we got another 3-5 inches of snow Friday night and the race was going to be a powder fest. I was in need of some time outside and I decided on the drive up that racing was needed. i got to the race at 12:45 for my 1:05 start. I yelled go at Breeze who was on course as I grabbed my number and bike from her car. I crawled into the back of the Xterra and embro-ed up and got on my race gear. I emerged, got my number pinned, rode down the hill and to the line. Nice warm up, eh?<br />
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<a href="http://2.bp.blogspot.com/-sHpovNOJ9_g/Tt5dWbIgafI/AAAAAAAAAWU/jHZWmrcO8CI/s1600/Cyclo-X.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="http://2.bp.blogspot.com/-sHpovNOJ9_g/Tt5dWbIgafI/AAAAAAAAAWU/jHZWmrcO8CI/s320/Cyclo-X.jpg" width="320" /></a>The sun was coming out and some of the snow was revealing wet, cold mud underneath. The start was chaos as some rode and some like Brady ran the start. The run was the way to go. I was bounced off of 3 or 4 guys, but finally got to the first corner where I realized that Breeze had the mud tires on her bike and that my all-terrain tires were not quite ALL terrain. I was all over the place. I heard Doug Schuler behind me saying "keep it together" and I was trying and barely succeeding. Around the backstop and down the back stretch I was on and off the track with people flying by me. I thought for not the last time how nice a recon lap or 2 would have been. Up the first run up was fine, but then the next problem revealed itself. How do we get back in our pedals? Then it was up to the top of the bowl for a screaming snow packed back stretch before dropping back in the bowl briefly before the second run up. Here again a pre ride would have been nice. I spent the first two laps trying to remount halfway up this only to realize later I was way faster running the whole thing. Then it was down the sidewalk, then a snowy left up to the sand (which was hard pack) and then a couple tight, slow turns to the finish and then an ever changing, muddy descent to the Start line.<br />
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By the second lap, I had put myself very far back. I was trying to figure out how to ride this stuff and by the 4th lap I had it down pretty well. Better late than never. I caught Zac and we battled for a bit and then we caught Brady who was struggling with his bike and then others appeared in front. I was feeling pretty good and cranking up the hills. With 4 to go I hit the run up thinking "man this bike is heavy" and watched Zack Gould make a bike change. Now that's a plan I thought, but I was convinced that my spare bike (Breeze's) was in as bad a shape as mine so I trudged on. For the record, I was wrong, she had it ready for me. Best. Wife. Ever. <br />
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I ended the race in 18th. Very far back, but squeezed some more points out of the effort. When I came across the line I looked down to see that the rear wheel had built up so much snow and mud/ice that it was no longer turning, but just skidding on the snow. Pretty sweet.<br />
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I washed the bikes, grabbed some coffee and got back in the car and got back to DU at 4 for the start of the Finals session. That's a pretty good way to spend the break in my mind.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-81045371281535489752011-11-30T10:30:00.000-08:002011-11-30T13:39:44.400-08:00Pool to the Open Water Swimming fitness is swimming fitness. It makes little or no difference whether that fitness is gained in
the pool or open water. fitness is fitness is fitness. However successful open water swimming is a skill that can be learned even while training in the pool. <br />
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Open water skills such as sighting can be practiced in any body of water. Take time on your long straight swims to practice the form of lifting you head to sight. The less movement with the upper body, the easier it will be to lift out of the water to sight. Additionally, use the power of the pull to drive the chin forward in the sight. Avoid pushing down on the water to lift the head. Long, straight, solo swims provided a great chance to practice sighting. It is also a great chance to used to the boredom and focus challenges that are associated with long open water swims.<br />
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Rough water swimming is also a skill. Unintentionally, many masters classes provide rough water and crowded swimming conditions every day of our training. Practice being hyper-aware of the stroke you are using in these conditions and get comfortable being uncomfortable. Practice swimming slower and easier in groups. The tendency is to go harder when we feel crowded and it will take practice and focus to swim your speed. <br />
<br />
The
key to open water is consistency of speed and repeatability of
stroke. So practice holding a consistent stroke and pace in the pool
and that will translate to the open water swims. It is essential to focus not just on what your time is for a 2oo, but rather how you split a swim. If the back side of the swim is significantly slower than the front, it is unlikely that speed is sustainable. Practice "back-halving" swims. In other words, have the two halves of swims be the same time or even faster on the second part. This ensures that you are training at a sustainable speed. <br />
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The final thought is that open water swimming is also
about the ability to change speeds, both increasing and decreasing.
Buoys, running starts and exits require the ability to both speed up and
slow down. In fact, in mass start races it is essential to be able to start fast and then settle into your pace. These speed changes need to happen with the same type of stroke in order to maintain efficiency. Otherwise, you will find that you are using a massive amount of energy to swim your pace because the stroke has become inefficient. The pool provides us with an easy way to measure your stroke count and speed. Using these metrics, you can determine how our speed changes are affecting your efficiency of stroke. <br />
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http://lavamagazine.com/training/strategies-for-open-water-performance/#axzz1e5BiSlC4Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-47715235185341652222011-11-28T09:59:00.001-08:002011-11-28T10:10:56.807-08:00In the Chain GangI have never broken a chain in a race. Not in my years racing Xterra, Mtb, road or cross. I have often thought myself lucky, because it is such a complete ending. I was lucky, until Saturday.<br />
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I, like many of the guys, fell in love with the Westminster course last year. it is fast, techy in spots and super fun. I was really looking forward to giving it a run after a good weekend of racing last week. Boulder Racing races are tough for Breeze and I as we are always doing the Breeze Bars table at the venue. Saturday was no different and I found myself with Breeze on course, riding the training, while explaining the fine points of Breeze Bars. I headed to the start a little unprepared, but I figured I could make it further than the 15 feet I made it without incident last year. I was right, barely.<br />
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We came out of the start well and hit the grass in a good spot. On the first chicane, Pete Weber went for the inside only to find a tree in his line. He bobbled and a couple guys went down and we were stacked up. I was in a huge gear from the start and made a terrible choice to try and stay on the bike. It would have taken 10 steps and I would have been clear, but I chose to try and ride it. The problem was I was in that big gear and when I tried to go, I snapped the chain. Done.<br />
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I went to the pits looking for Breeze's bike, but she wasn't done with it yet, we were only 3 minutes into the race. I found her warming down and mugged her for her bike and headed out. I was at least 3 + minutes down, but I was going to race. I did race, I caught a few people and was turning good lap times. They were a couple of seconds slower than my normal companions, but on my wife's bike and alone in the wind, that's pretty good. I rolled in 27th, not bad, but not good. I was however, to watch the race unfold and watched a huge performance by my man Josh Whitney. He was right there all day and took 11th. Summerhill took the win and JHK and Allen Krughoff rounded out the podium. Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-39917392019299838092011-11-21T09:09:00.001-08:002011-11-23T14:42:52.397-08:00Back to RacingBuffs and Barriers <br />
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After a week off of racing to play swim coach, I was back at it this weekend. With the big news of the ACA/USAC merger hanging in the air, Breeze, myself and a surprising number of people rolled over to the CU Research Park for the USAC Buffs and Barriers Race. Although Breeze's race and some of the senior cats were lightly attended, the open races were pretty full of people trying to earn some more ranking points for Nationals. <br />
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The course at the Research Park was short, twisty and very mountain bikey. There were 2-3 dismounts per lap and large rocks strewn about the course. We lined up in a field of nearly 30. I do love that USAC races are lining us up not on points, but on the time we registered. Fair, no, not at all, but I got a first row start! Life is indeed better in the first row. I had free coffee, massage and a head start. Not quite, but it is a heck of lot easier from up there and as we hit what was a pretty single track course, I was top 10. It was a good day out there. My usual competitors were there and as they have been most of the season, Ariel and Brian got a gap early. Brian Hludinski put in a stellar 2nd lap and was off. I guess not putting on 5 races a year suits this guy, go figure. In true former BMX style, Ariel challenged for the 1 lap lead and despite turtling in the dirt held me off and took 10th.<br />
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It was a solid race for me. No time on the dirt and only a few tactical issues. I was great on the loose dirt turns and awesome in the grass and mud. My power riding felt like it was back. I have to thank Martha and her RallySport yoga classes. It will be amazing for some to hear, but my cycling needs those restorative yoga classes and since getting back in there, I have felt like a changed man. I took 13th. It was a good field so i am anxious to see if it gives me some points. Breeze also won the 3/4 race and I scored a sweet gift certificate to Great Clips!!!<br />
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Castle Cross<br />
<br />
<a href="http://3.bp.blogspot.com/-X2wAfLu67Ug/Ts12kaS8DSI/AAAAAAAAAWE/yFjbpEtMAdI/s1600/Castle-Cross-2011-287-L.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-X2wAfLu67Ug/Ts12kaS8DSI/AAAAAAAAAWE/yFjbpEtMAdI/s320/Castle-Cross-2011-287-L.jpg" width="213" /></a>Sunday's race down in Castle Rock was a Coloado Cross Cup race, so many from the bubble headed down to South Parker. Krughoff, Weber and Dubba chose to be elitist and take the BCS Sprinter down so lesser crossers like myself and Josh Whitney got together to carpool as well. We were searching for the Sprinter on the way down I-25 with a goal of crashing it out, but alas, no luck. Josh and I got to the venue nice and early and got out on the course for a few laps. It seemed like a fun course and despite the ONE mud puddle that sent me to the car wash with my bikes later, it was a dry course. Josh and I hit the trainers and watch a rather surprising number of open men roll in. We were to start with nearly 40 in the field. Not huge, but solid for a race a bit to the south. <br />
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As we lined up, it was apparent that I needed to get me some ACA points. This 4th row call up at a local race was killing me. I have had better call ups in the UCI races and after Saturday's front row start I was a bit bummed. The start was up a long road climb of probably 300 meters. The pace off the gun was mild and I think many were worried about really burying themselves on the climb. I should have pinned it and made up some ground but instead I hit the dirt in about 26th or so. We then plunged down a dirt path that in places was wide enough for one, a quick left and then into a chicane section. We were strung out immediately and with one bobble by someone in around 10th in the chicane, the front group was gone.<br />
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<a href="http://4.bp.blogspot.com/-FrrJAthRzOQ/Ts122il5dAI/AAAAAAAAAWM/EPQjeDneWVU/s1600/Castle-Cross-2011-126-L.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="http://4.bp.blogspot.com/-FrrJAthRzOQ/Ts122il5dAI/AAAAAAAAAWM/EPQjeDneWVU/s320/Castle-Cross-2011-126-L.jpg" width="320" /></a>I rode smart through the first couple laps and then, as I started to loosen up from yesterday, I hit the gas. I was hot on the heels of Ryan Padilla and Garret Suydam as they sliced through the field. Every lap we were moving up and by the time there were 4 to go we were in 16th, 17th and 18th. I could see Doug and Aaron behind me and they were holding even about 15 seconds back so we had to stay on it. As we caught another rider, Ryan and Garret hit it hard and I was gaped. To make it worse it was right by a part of the course I had been struggling with and they were gone. I rode hard through the end and managed a 16th place finish. The win went to Dubba with Allen and Chris Case filling out the podium. Plains to Peak's Spencer Powlison took a well earned 4th and Weber was 5th. My car mate Josh Whitney was about a minute up on me in 13th. A good bit of that minute was on the first two laps, but at least now I will have a call up. It won't be a great one, but 3rd row will be better than 4th.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-46883435195254913222011-11-17T10:23:00.001-08:002011-11-17T17:05:49.720-08:00Swimming IS SprintingSwimming in the pool IS a practice in sprinting. That should not be the shocking thing for anyone. The shocking piece should be that so few coaches look at it that way. It is even more shocking given the success that is being had with this mindset by established programs. The convential wisdom in swimming is outdated and counterproductive.<br />
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Percentage-wise the vast majority of the events in the pool are sprints. The 50, all the 100s and the 200s are 2 minute efforts and under. The outliers are the 500 free and 400 IM (which by all accounts are VO2 max efforts) and the mile. Of all of these events, the mile is the only real endurance event. If we make a time comparison of these events to Track running, we find that the 50 = the 200 meters, the 100's = the 400 meters and the 200's = the 800 meter events. However, swimmers train upwards of 10-15,000 yards a day. Our training is up to 100 to 150 times longer than any of the main events we swim. It seems overkill. I doubt highly that Michael Johnson and Usain Bolt are running 15 miles a day.<br />
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If we turn to track or other sprint sports, like track cycling or rowing. We find that the elite athletes have broken down their sport into the elements of speed. A great deal of technique work is done to practice the specifics of the race. 200 meter runners, run turns and practice starts. Rowers work their strength in the shell and in the gym and track cycling sprinters have resembled power lifters in their look lately. In terms of fitness, non-swimming sprinters spend their time on training very short bursts and longer easy pieces. The science of blood testing (both for Lactate threshold and for vo2max) is used in all of these other sports and has shown the benefit of this type of training.<br />
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Swimming alone seems to be determined to hold on to the old guard. Swimmers from major programs, steeped in the traditions of the sport are hired to coaching jobs and perpetuate the conventional wisdom. They train huge volume with little or know technique work and hope that the strong will survive. Their programs are littered with broken swimmers and broken dreams. It is time to get out of the box in our sport. Its time to get creative. I say its time to have some fun.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-73710230728377848892011-11-14T04:07:00.001-08:002011-11-14T05:16:10.621-08:00Inefficiencies in the SystemYou have stumbled upon a rant, about swimming and how we train for it. I am sorry to those who hear this with regularity.<br />
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One of the points that is made in Moneyball is that the A's are taking advantage of inefficiencies in the market. To them the inefficiencies are in how talent is evaluated in baseball. If we apply the idea of that to swimming we see that we have a similar problem. Talent is evaluated on one thing only, times and times are a truly poor way to evaluate talent. Times tell you so little of the whole story. In fact, the whole sport is, in my mind, an inefficiency. For a sport where the majority of the races last between 20 sec and 5 minutes, we are spending upwards of 4 hours in the water a day. How is that training efficient? In fact, in my mind it makes no sense. Oddly enough the main reason why nothing changes is because it has never been done differently. When it has (see Gary hall Jr) it is claimed that it is a fluke. <br />
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If we breakdown the pieces of each individual distance and stroke in the sport of swimming you find the the priorities for each distance and stroke are very different. In the end, with 6 different distances and 5 different disciplines, you have many different scenarios and a good bit of ground to cover. To each coach the parts of each race rate differently. There is nothing wrong with that mentality. I will argue forever that the short course 50 free is the start and the turn. Furthermore, that those two pieces are not a "crapshoot" as one coach once told me, but two skills that can be learned and perfected so that there is little or no variance between races. Other coach's opinions will vary greatly, but the key is that we train in line with the main focal points in mind. That said, there are many ways to skin a cat, but the starting point is this...<br />
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In each race there is a aggregate of things that lead to success in that race. Two examples below.<br />
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Long Course <br />
50 free 200 free <br />
Primary - kick Primary Efficiency and power<br />
Secondary-Start Secondary- kick <br />
Tertiary-Breakouts and Efficiency and power Tertiary-turns and breakouts<br />
Quaternary-Handspeed and cadence Quaternary-Pacing and Cadence<br />
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Each individual's coach's opinion on what matters will vary, but there will still be a level of importance on each skill. Also, fitness figures in to the 200 equation, but not nearly as much in the 50 equation.<br />
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So, with the obvious difference between the two skill sets, why would the training be at all similar? For the age group athlete, there will be more parallels as we are trying to create a well rounded athlete. However, there still has to be a difference behind how a sprinter and a mid distance swimmer are trained and a huge difference between how a 100 freestyler and a 200 breaststroker, for example, would be trained. The skill sets are completely different. If we draw this out to a post grad, the training plans will vary dramatically, yet in this day and age we often throw one practice at 30 swimmers. I am as guilty as any, but that is changing.<br />
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There was a year a while back where RACE trained without a pace clock for a year. It worked and was as successful a season for some swimmers as we have ever had. However, most of the kids couldn't accept it. It was like the Matrix. Because they couldn't believe it would work, it didn't, so we moved on. However, in ways it was a superior system because the rest was tailored to the individual not the whole. We have always trained at RallySport Aquatics in the idea that there is a different way to do things and we have had a great deal of success. Maybe it has been luck or just that we get "ringers" as my fellow coaches say, but maybe just maybe we are on to something.<br />
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This is the goal of the Post-Grad training group, to tailor a program to the races and distances of the individual and to make that training as efficient as possible. We want to trim all of the inefficiencies from the system and create a the best plan. All I need now is the swimmers. <br />
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<br />Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com2tag:blogger.com,1999:blog-7177383845910763688.post-38874180117719136212011-11-12T19:23:00.001-08:002011-11-12T20:15:08.179-08:00Who Wants In?It was a confluence of two events tonight. The first I was reading Moneyball again and loving it. Then relating it to swimming. Doing what I do best, geeking out. The second thing was I watched a 23 year old named Katie Price swim the 200 Breast. She has been sitting near us during the meet and we chatted a bit after her morning swim. She was excited by making it back to finals. Then tonight she did something extraordinary and dropped 2 seconds to make Olympic trials for the first time in her life. I asked her why it happened at 23 and not while in college and I got a familiar answer. She said she was swimming less, with more quality, more strength and more quickness AND she had only been training again for 3 months.<br />
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<a href="http://1.bp.blogspot.com/-vtV-rpnQwTQ/Tr9EOFB_oMI/AAAAAAAAAV8/MA2rCWUftxs/s1600/Old+pics+316.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-vtV-rpnQwTQ/Tr9EOFB_oMI/AAAAAAAAAV8/MA2rCWUftxs/s320/Old+pics+316.jpg" width="320" /></a>We're doing it wrong!!!! As a sport, we are doing it wrong. Swimming as a post grad is not about fitness. In fact, it never is about fitness, it is just when you are young you need more repetition to learn the stroke. Swimming is about technique, quality, strength and quickness, yet so few programs train this way. Swimming is about the sum of the parts. The addition of the start, the turns, the breaths, the breakouts and the strokes themselves. Its not about the outcome. Not about the times. It's about how you get to the times. Training harder is a knee jerk reaction to a problem. So your splits dropped off. No one is asking why, they make an assumption based on the traditions of the sport. So few are trying anything new and different. The sport is looking at the programs and swimmers that are doing it differently and saying that they are aberrations. Saying that it is luck or residual fitness or that swimmer is a freak or that it will not work for you.That's what "they" say. That is the conventional wisdom. That it cannot be learned, that it is nature. It can be learned, but it takes the right environment, the right training and the right commitment. <br />
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So here it is. An open invitation to the post grad swimmers of the world. Who wants in? RallySport Aquatics is creating a post-grad national training group. If you are interested in a complete commitment to a different kind of training and a belief that you can swim dramatically faster than you ever have before, we want you in Boulder. Rob Putnam and I are creating a different kind of movement in the sport of swimming and we want you involved. The goal is Olympic Trials and beyond, both for 2012 and 2016.<br />
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Who wants in? Email me a gholicky@yahoo.com and spread the word. <br />
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<br />Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com1tag:blogger.com,1999:blog-7177383845910763688.post-17735116894254396772011-11-09T06:19:00.000-08:002011-11-09T06:25:56.471-08:00Fall Back CrossAllen and I loaded up the car on Sunday morning to head down to the Springs for Fall Back Cross. We had different reasons for going. For me, it was about points and trying to continue to work on the points for call ups at Nationals. With the ACA and USAC still split and ACA races not counting, many of us Colorado residents were looking for ways to get more points. Allen, on the other hand, saw the prize purse and figured it was a better bet than Golden.<br />
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<a href="http://1.bp.blogspot.com/-lrjMRGNZzW4/TrqLjzIH32I/AAAAAAAAAVc/PqwT742YqsI/s1600/Fall+Back+cross.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-lrjMRGNZzW4/TrqLjzIH32I/AAAAAAAAAVc/PqwT742YqsI/s320/Fall+Back+cross.jpg" width="256" /></a>So, after some wheel jenga in the back of the Subaru, we were off. We got down there with a good bit of time and it was obvious that this was a lightly attended event. Despite a very limited space, they set up a nice course. It was dry and loose and had a very long run up. I wasn't sure I loved the course but as we rode it I was starting to feel it. After a solid warmup I was ready to go, hoping that the legs were better than yesterday. I had the Specialized terr on the front at 27 psi and the Tracer on the rear at about 29 psi. We were locked and loaded. <br />
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At the start there were 15 of us and money was 15 deep. After the requisite jokes about finishing no matter what and a first lap roll out we lined up. It was nice to have a first row start. I didn't kill the sprint and rolled onto the dirt in about 8th ot 9th. I think the first lap was a challenge for all of us. the tight course rode very different at race speed and there is no way to replicate that in warmup. We were all a little squirrelly, but after a lap it was shaking out. Danny and Allen on the front followed by Chris Case, Bryan, Brian, Harshman, Scott and then me. I closed the gap to Scott on the run up on lap 2 and came across the start finish on the tail end of the main group in 8th. Then I brain farted. <br />
<a href="http://2.bp.blogspot.com/-6hIfV5EE1lw/TrqLrKHlW1I/AAAAAAAAAVs/tlMZTA-wpP0/s1600/Fall+back+5.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-6hIfV5EE1lw/TrqLrKHlW1I/AAAAAAAAAVs/tlMZTA-wpP0/s320/Fall+back+5.jpg" width="256" /></a><br />
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There was a small curb to hop as you left the pavement near the start of the lap. It was small and easy and on the 3rd lap I got lazy. I rammed the back wheel on it and the back wheel was airborne and as I struggled to control it, I rolled the front tire. Bam!!! I was down and running to the pits. I lost 4 or 5 spots and grabbed Breeze's bike from the pits and promptly almost killed myself. I was all over the place. The tire set up was exactly the opposite, the psi different and the fit totally different. That's the big lesson of the day. You bring a pit bike, because you may use it, idiot. I took me nearly 2 laps to figure it out. I passed my old friend Darren Cheek and tried to get back on terms, but the gap was too big. I rolled across in 11th. Danny Summerhill took the win, Krughoff, Case, Bryan M, Scotty T, Brian H and the Harshman. <br />
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When I finished I was pissed. I was snappy and sullen. I felt like a great effort was ruined by one mistake and I was bitter. I lost a great chance for some good points. Then I started to settle down and realize some things. I was in a beautiful place, I was racing my bike, I was with great friends and I DID ride well. So either I could spend my time on the mistake or I could spend my time on what was right. Sure I was frustrated that I keep screwing up, but man, life could be way worse, eh? Besides, I made $50. <br />
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Lighten up Francis!Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-48917524032618129602011-11-08T08:38:00.000-08:002011-11-08T08:43:41.394-08:00Getting SchooledWe rolled out to Brighton on Saturday for Schoolyard cross full of high hopes. Breeze had just catted up with her win at Boulder Cup and I was coming off my best weekend of the year with good rides at Boulder CUp and the Cross Classic. Not to mention that the Plains to Peaks team was awesome at the UCI races and we were getting Jesse back.<br />
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<a href="http://2.bp.blogspot.com/-5W30UUvHlc4/TrlZ8WdByLI/AAAAAAAAAVU/IydK5XzSypI/s1600/schoolyard.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-5W30UUvHlc4/TrlZ8WdByLI/AAAAAAAAAVU/IydK5XzSypI/s320/schoolyard.jpg" width="320" /></a>Honestly, it didn't take long for that to change for me. Breeze rode great and was 14th in the open and I took my place at the start. The course was all native crass. It was muddy but drying in a hurry, but it was bumpy and slow. Velcro slow. I'm not sure why, but I don't fair well at the power course. We started on the grass and after an interesting false start by Shawn, we were off. through the trench and up the hill to the mini barriers which we all hopped. across the top and then down the hill to the mud on the backside of the course. We were strung out but all together there.From there a U turn along the lake and then a left away from it. These two sections were unbelievably slow. Like, get off and check to see if the brakes are rubbing slow. I was hurting bad, but staying in touch. Josh was just in front of me and so was Scotty. I was thinking I can do this and just hung on. Somewhere around the end of the second lap, it all unraveled. I was coming out of corners and shifting to the gear i would normally ride and my body was shaking its head, saying "you ain't got that gear today buddy."<br />
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The group rode away and then the masses began to come by. I managed to hold on to them for a couple minutes, but then they were gone again. It was humbling stuff. Now, I know how fast Allen Krughoff is. i train with him a good bit and have raced with him for three years. I also know how hard he and Danny were going at the front, but when they lapped me, I was done. i was pretty bummed. the lights went out. I stopped fighting for a bit and although I hammered the last lap, I had given up. I finished 22nd. 2 spots out of the points and the 2 spots were just in front of me. lesson learned. Never, ever give in. Sometimes you are in a far better spot than you think.<br />
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Though i wasn't great, it was a great day for Plains to Peaks racing. Spencer, Scott and Jesse were all in the top ten and the team is now solidly third in the CO Cup standings. Not bad for a little thing we threw together at the start of the season. A big thanks to Curve, BCSM, Specialized, Breeze Bars and Mix1 for their support. We couldn't do it without you. <br />
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We met up with Allen, Scott and Josh later and went out on the town for a little. It was a needed unwind and a nice reminder that although racing is important to me. my friendships are more so. I would rather get beating by these guys and call them my friends than to beat them but miss out on the relationships. <br />
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Sunday would be another day. <br />
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<br />Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0tag:blogger.com,1999:blog-7177383845910763688.post-61818946209650276552011-11-02T13:22:00.000-07:002011-11-02T13:22:07.466-07:00Day 2 Boulder Cup<br />
<br />
<a href="http://1.bp.blogspot.com/-jK-2d-LDX3c/TrGbpdliw8I/AAAAAAAAAUc/BF4Oc6Em6LQ/s1600/IMG_0836.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-jK-2d-LDX3c/TrGbpdliw8I/AAAAAAAAAUc/BF4Oc6Em6LQ/s320/IMG_0836.JPG" width="320" /></a>Sunday started pretty early for us again, but instead of work it was for Breeze to race. She was solid on Saturday, but with a rough morning and a couple mechanicals then, we were hoping for better things Sunday. I rolled into Valmont a bit after her and found her warming up on course. All seemed well as she was riding my bike and looked relaxed and happy. I played "race bitch" as she likes to call me and had the spare bike in the pits and gathered her gear from her at the start. It was a big field for the Cat 4's and I went to stairs to watch her. It was cold and the course was still frozen and there was almost no mud and as they came through the top sand the first time, Breeze took the sweet line and the lead. By the time she hit the stairs though Michele (Scott Upton's wife) was on the front and the battle had begun. Michele led a good chunk of the race, but with a lap and a half to go, Breeze made the pass and hammered the backside of the course and opened a gap. She was pretty pumped to cross the line with the win and an upgrade to the Cat 4's.<br />
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<a href="http://1.bp.blogspot.com/-Jq9g7yG0CxY/TrFK3eDgB-I/AAAAAAAAAUU/ZjV0RhEEoHs/s1600/IMG_2287.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Jq9g7yG0CxY/TrFK3eDgB-I/AAAAAAAAAUU/ZjV0RhEEoHs/s320/IMG_2287.JPG" width="240" /></a>It took a while to get to the podiums for Breeze's race and I want to be sure that I got to see her on the top step, so we sat around for while. As we did, the course was changing rapidly. I had tweeted to Keller that the course was tacky and fast, but as we waited the ground was thawing and the mud was getting bad. Not an hour after my first tweet to Greg I sent a second telling everyone to get their pit bikes and pit crews ready. I laughed out loud as Josh Whitney replied that he didn't have one, because essentially neither did I. Or at least not one with gears. I headed home for a while and breeze headed to the kitchen to make bars. It made for some uneasy hours, just sitting watching football and waiting to go back. Breeze came back home after a shortened kitchen run and we headed in around, just in time to watch my nephew race. I dumped my stuff in the Curve tent and went out on course and watched the boy. He was solid and took 8th in his second race ever. Pretty good, especially considering he is 9 and racing with the 10-12's.<br />
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It had been a great day for the family and it was up to me to back it up. The course was really muddy by now and it was completely different at the top of the run-up than it was on the backside in the glades. I decided to run the Specialized Terra (mud tread) with about 26 psi on the front and the Tracer (block tread) with 28psi on the rear. It was a pretty good call and I hit the trainer feeling good about the course. We rolled over for call ups and took to the start as the crowd built. As a side note, it was really cool. The Boulder Cup is a big time race and Chris makes sure that it is a big time event. This year was no different. There were a lot of people there and they were making a good bit of noise as we got going. <br />
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<a href="http://4.bp.blogspot.com/-9PvA7JONVfw/TrGjqE5X8vI/AAAAAAAAAUs/gW4SkVnnzrY/s1600/IMG_2286cropped.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-9PvA7JONVfw/TrGjqE5X8vI/AAAAAAAAAUs/gW4SkVnnzrY/s320/IMG_2286cropped.jpg" width="238" /></a>I was 46th called up. Not great, but not quite at the back and when the whistle blew, I hit it hard. We rolled through the straight and took the right hander and it happened...Boom down someone went and we were all caught. I rammed into the back of someone but never unclipped and managed to get around on the right and was off up the hill. We were on the gas through the top. It was awesome. I hit the 5280 run up in around 40th, but it was still so loud. the people out there were into it. I heard my name a bunch and ran it well. We came off the top and I nearly clipped my niece Kaia and nephew Jackson as they leaned over the tape and yelled at me. The backside of the course had gotten even worse and the mud was inches deep. The longest mud section had to be 20-30 yards long and was brutal. To make it worse, when you came out of the mud, you were on the long power section that continued to the start/finish and then you were on the climb.<br />
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Things shook out in the first couple laps and I found myself back battling with Ross Holbrook and trying to track down Shawn Harshman and Bryan Mickiewicz. I was riding the start and climb great and was really good to the stairs, but the descent off the top and the gravel pit were killing me. The other thing that was killing me was Ross' attacks. I swear that guy launches like a climber and it destroys me. I can get up to speed, but it takes my big body a little of time. With 4 to go, I knew we were short lived so I attcked up the climb and got up to Bryan's wheel. He out rode me on the descent but I made up ground and was able to close up the climb with 1 to go for us. I was ready to mount an all out attack through the mud when i just butchered the sand pit. I mean butchered it. I maybe made it a third of the way through and Bryan was gone. I was a bit frazzled and hit the mud only to find the tape was back up and the sweet line from early on was gone. Now I was looking back and hoping I didn't get caught. Luckily, I hit the sweet line through the big mud section and hammered to the last corner where the USAC official pulled me. I almost kissed her.<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-qroJaK8W_5U/TrGlVQKC6XI/AAAAAAAAAU0/LJFqYRquZmE/s1600/78gjq6.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-qroJaK8W_5U/TrGlVQKC6XI/AAAAAAAAAU0/LJFqYRquZmE/s320/78gjq6.png" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo by Cari Higgins </td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
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38th. I'll take it. I placed my age. It was so much fun. My brother, sister-in-law and niece and nephew were awesome and kept me pushing. I was amazed at how many times I heard my name yelled as I rode the course. The crowd was incredible, from the front to the back. I know that Josh and I have talked about it. The crowd is what keeps us going. The people out at the races have so much enthusiasm for the sport that you feel you cannot let them down. Hopefully, we didn't.Granthttp://www.blogger.com/profile/08972504495859798285noreply@blogger.com0