Today officially marks three weeks off the bike for me and I really cannot complain. It's given me time to get the 'Cross bike torn down, cleaned, and the rebuild process has been started. The "B" Bike is nearing completion and only needs things such as cables/housings, bar tape, and a chain to be finished. The "A" Bike is also taking form but, is short quite a bit more at this point. Rear derailleur needs new pulleys and the right shifter is going in for a rebuild. I'm also looking to get a new crankset for it as well as some other pieces here and there so it will be a little while before that one is back together 100%.

Saturday was spent hanging out in the basement for a while to get some work done in my bike shop. The SystemSix has had it's annual tire swap is now ready for the rollers although, I'm not sure if I am ready for the rollers just yet. I still need to clear out a little room in the basement to get them set up but, that will not take long. I guess you could say that I could get on the rollers in a matter of minutes of I needed to. I also have my '88 Bianchi Brava that is being looked at for a true single speed or fixie conversion so that it can pull commuting duty next year. A set of Velocity's Deep V wheels would be needed to get that project done or I could look into having G-Ted relace the Shimano 105 6-speed hub to a new rim and make it a 1x6. I think that I would rather go the SS/Fixie route though so notes need to be made.

Running has been going surprisingly well for me too, as can be noted by me having two posts in a row with running as part or all of the post. Saturday's run went so well that I was going to arrive back home 3.5 minutes earlier than scheduled so I opted for an additional .5 mile loop to get the time in. That brough me back to the driveway right on time too which put a smile on my face. Post-run soreness is definitely getting better every time as well so it is making it eay to lace up the shoes each time. I am currently on a 2-3 day per week schedule and it is working out okay although, I would like to get myself on a solid 3 days per week to keep the building process consistent. I guess that you could say that I am realy hoping that adding the running to my schedule will help my 'Cross racing in 2010 but, I also hope that I do not set myself up for any problems at the same time. The snow has helped to make the running a bit softer and next spring will get me off the pavement and onto the singletrack for my runs for a bit more cushion and a better view.

Today is my last work day of 2009, hopefully the day goes by fairly quickly. Eight more hours until 13 days of relaxation, kind of. The Holiday season isn;t usually much for relaxing but, one can hope. Right?

Running. Not something a lot of cyclists seem to partake in very much, including myself. We actually have some great cyclists here in town that are also great runners but, not a lot of them. Since it is the time of year in Iowa where the roads and sidewalks are usually covered in snow, getting a ride in after work is next to impossible since the bike trails do not get cleared, they are used for XC skiing, and riding on slick roads in the dark is not that appealing to me. Running a few nights a week does allow me to get out and burn off some energy though and I don't need to run for two hours so the cold weather isn't as big a deal either since I have plenty of layers to keep myself comfortable. Being seen by the drivers is my biggest concern since part of the two different routes that I have been running on involve using some low traffic roads, one of which has very few street lights. It crossed my mind that I could go purchase a headlamp like many runners do but, I had a few things at home that looked like they could handle it and they were already paid for. So I took a Cateye TL-LD170 tailight and connected it to a HL-EL410 headlight so that I could carry them in my right hand while running which provided me with a little safety cushion in terms of visibility. The pair is lightweight and easy to carry so no hindrance in that area. I only came across two vehicles in the road sections of my run last night and both of them allowed me plenty of space as they passed by so mission accomplished on the visibility.


Very simple connection...

... that is lightweight and fits in my hand just fine

The only real downfall to running in the cold weather for me seems to be that I am a little chilled at the start and it takes about eight minutes or so before I feel "warmed up" in terms of body heat. During last night's run in 14F temperatures, my pinky fingers were actually feeling really cold but, by the eleven minute mark they were warming back up and stayed warm until the end. While they were chilled I was thinking that I should have grabbed a slightly warmer pair of gloves but, I am guessing that they would have been too warm by the end of the run. Hmmmm, more testing I guess.

Labels: Cateye, running

The 2009 Road Racing season went pretty well for the most part and the extremely limited Mountain Bike racing was......extremely limited having started only one race. Both of those will see some huge changes in the upcoming 2010 season but, for know I will recap how my year went.

The first road race of the 2009 season was in May at the Finchford-Roubaix which is my "home race" since the route is less than 15 miles from my house and is part of one of the local group road rides during the summer. 23 racers took the start for the Cat. 4 race and I was able to keep myself at the front of the group for most of the race which was enough to get me an 8th place finish to start the season off. I was pretty happy with that at the time since my training was a bit behind but, getting better.

The next races were not until July and they included the State Criterium Championships in Cedar Rapids and the Bicycle, Blues, & BBQ road and crit in Clear Lake, IA. The State Crit was at a new venue for 2009 and the course was just plain fast. Wide four lane course with four 90-degree right hand turns. It was work from the start to stay in the group and in a field of 40 starters I was able to pull a 18th place finish after avoiding a huge crash in turn 3 of the last lap which pushed me way to the outside. The Clear Lake weekend was up next with the Crit on Saturday afternoon and the road race on Sunday morning. The crit in Clear Lake is one of my favorites and as was the case in 2008, the race was fast from the start with no time to really rest. I ended up off the back for a while and had to claw my way back to finish that one in 9th spot. The road race was a little different mindset in that our team was there to get our sprinter, Tony Muse, onto the podium. We worked pretty hard throughout the race to maintain control of the group and keep the attacks to a minimum which worked out pretty well. In the end we were able to get Tony to the line in 3rd position overall so it was a success from the team standpoint. I finished the day in 11th and my other three teammates were 10th, 12th, and 16th so no complaints on that one either.

My fitness was feeling pretty good around July and I was trying to keep myself under some control as I was hoping to build up towards a good 'Cross season. The crits were really helping me with that in terms of the hard accelerations and intensity during the race so I was happy to toe the line for them. The road races were there just to get some miles in in all reality.

Next on the list was the state road race in West Branch, IA. Long story short, I worked my butt off to try to keep Tony fresh for the finish line and I am pretty proud of the face that we worked hard enough to get him the win at state. I ended up getting destroyed in the final 200 meters as I was the only one pulling on the front for the final few miles trying to keep the pace up which had me crossing the line in 24th position. I still had fun and have a whole new respect for guys like George Hincapie, Bernard Eisel, Stuart O'Grady, and other pros who put the hammer down to get their sprinter to the line first.

My next race for the 2009 season was yet another Criterium and this one was another new venue held in downtown Grinnell, IA. The course was very fast and I also have to put this one up there in terms of one of my favorite courses. Fast turns combined with huge accelerations made for a ton of fun and a real need to keep my head in focus. There was zero chance for any rest on the Grinnell course with a constant feeling of attacks going off the front. It literally felt like a "no holds barred" kind of racing with no one willing to give up an inch for anyone else. The Cat. 4 race had 23 starters at the line at the pace was pegged immediately. Kevin Tempel from Bike Tech and I were able to stay close together and work together to keep towards the front for the duration of the race. That helped me keep nice smooth lines through all of the turns and helped me get a 5th place finish as well. I remember being VERY happy with that one.

The last of the road bike races of the 2009 season was another Criterium of course and yes it was also a new venue. The East Village Crit held right in front of the State Capital building in Des Moines, IA. Very cool course and the atmosphere was awesome. 33 riders took the start in the Cat. 4 field and I found myself towards the front pretty quick and even took a couple of flyers off of the front for a few laps but, since no one came with me I was forced back into the group after I was caught. I tried it again later on and was free for two more laps before the group pulled me back. I was still in position for a top 10 finish with the group stringing out and going into the final turn when some numbskull started celebrating that his friend was going to win the race and he was almost ran over by the rest of us who were still racing. That caused a little panic and lots of brakes being applied as numerous riders started yelling. That also moved me back to 17th spot since I was one of those that was directly behind him when he started slowing down in the apex of the turn.

As for the Mountain Bike side of things, I toed the line for one race in the Cat. 1 field at Camp Ingawanis in Waverly, IA. I had not raced a XC MTB race since May of 2005 so I was a little nervous at the start line for this one even though there were only 9 guys in the Expert race. After getting a pretty sweet start and getting into the singletrack in the top 6 spots I was settling in behind another rider and keeping the 1st-3rd in sight. Everything seemed to be going really well with both my bike's setup and my body as well. Breathing was good, legs were good, and focus was good. After the first lap I was actually having a ton of fun and looking for a way to pass 4th tp get back up with the leaders. Then I had a flat tire which is of course one of the potential problems with racing bicycles anyways. I tried to take care of it as quickly as possible but, as half of the Cat. 2 field cam blazing by me as I changed it out, I pretty much gave up hope and threw in the towel for my first DNF since 2005. One of the worst feelings ever in my mind. I hate quitting a race. I marked it up as a partial success anyways since my fitness was definitely on track.

I wish that I could have done some more MTB races in 2009 and I am hoping to make that jump in 2010. It's kind of funny really. After taking about 1.5 years off from racing MTBs, I really have the internal flame back to get back to it. Not quite sure what I did to get myself burnt out on it but, I am glad that the desire is back.

Needs in terms of what I need to improve on with my 'Cross racing for the 2010 season. There are a few aspects of cyclocross racing where certain riders tend to really excel while others quickly fade. Although, there are other aspects that may actually reverse these roles between the different riders. Let's see an example, shall we? Some riders can conquer a steep or long runup better than others but, they may lose that time during the descent if they favor the brakes a bit too much. Or vice-versa. One may struggle to run to the top yet they descend like a brick in water making up time that was lost. Either way, most riders have their strengths and weaknesses at each course which usually helps to balance the season to some extent...or at least we hope it does.

First, some explanations of what makes 'Cross so cool and yet so hard. Some of the key elements of 'Cross where a person can make or lose time during a race include sand, mud, runups, stairs, descents, and barriers. There are also the elements of weather that can play a big part as such as rain, wind, and temperature.

Sand. One of my personal favorites. Sand can be easy to ride or it can suck to ride. Some of it depends on the riders approach and some of it depends on the sand itself. I've always had good luck getting through sand when I hit as fast as possible and just power through it using momentum to do a lot of the work. The problem with this style is that if there is another element involved, such as a tight turn before the sand, then momentum may not be on the side of the rider. That means that one must either power through the sand or run through it. How ever one looks at sand, it can make or break some races.


Mud. Similar to sand in the concept of how important it is to maintain momentum although it does add it's own element of fun as well. For starters, mud likes to stick to everything. The bike gets heavier as more mud accumulates. The wheels might not turn as well if the mud builds up around the brakes and/or chain stays either. The biggest aspect of mud is that it's different at every course that has it. It can be really wet and soupy which basically covers bike and rider from head to toe in muck. Mud can also have that clay-like consistency to it which makes riding and running through it difficult. Thick mud also tends to clog up every little section of a bike until the wheels and cranks just stop. This is also the mud that tends to rip derailleurs off of bikes by the masses.


Runups. They may be a forced runup where the course has a barrier or log at the base of the hill that forces the riders to dismount and run. Runups can also just be so steep that they are unrideable. Either way, runups are one of the course features that can put a racer's heartrate in the red zone. A clean dismount and shouldering of the bike can help to keep the momentum up as high as possible but, the rider needs to really keep the legs going as quick as possible in order to overcome some of the tougher runups.


Stairs. Similar to runups but, using a staircase instead of a grass or dirt hill. I've never had the opportunity to race a course that utilized a runup so I can only speak from what I have seen in pictures and videos as well as what I remember from running stairs during my winter workouts. Riders are still running uphill so that peaking of the heart rate is still in play but, the element of footing is a touch different in the aspect that you need to step just right, while maintaining speed, with your bicycle over your shoulder. I've seen riders hit the ground pretty hard while running up a staircase and it looked fairly painful.


Descents. The section where riders can usually catch their breath just a bit after having done one of the above two elements. Downhill sections are not always nice and easy though. Some courses feature muddy downhills, off-camber turns, tight turns, or really rough ground that keeps the riders thinking as staying focused becomes really important so that a rider doesn't hit the ground at high speed. Staying light on the bike and letting the bike kind of take over seems to be a key plan for many of the riders that descend well.


Barriers. The element of a 'Cross course that can make or break a good race. Timing is a crucial factor for a rider to get through a set of barriers on a flat section while at speed or a single barrier at the base of a runup. A set of usually 2-3 barriers with a maximum height of 40cm can be found on a flat section of many courses. This forces a quick dismount, run over the barriers, and remount or, if one is so inclined, a possible chance to bunny hop the barriers with out dismounting the bike. Bunny hopping barriers is a gamble in one major aspect. If you make through clean, you can save time but, if you hit a barrier it will cost you even more time.


Now, with all of that briefly explained, how can anyone not be ready to give 'Cross racing a try. I'm ready for another race by just typing this out. Each of those elements remind me, each in their own little way, about why I love 'Cross racing so much. For the most part, the sand, mud, descents, and most barriers are fine with me. The sand, mud, and downhill sections emulate mountain biking fairly well so I've never really struggled with the transition of doing those things in 'Cross racing and consequently these seem to have become my "strong points" at most races. Mud is a bit of a catch 22 however, such as when it is found combined with runups then I struggle which brings me to my needs for 2010.

The biggest elements that I struggle with and need to work on before the 2010 season starts are the runups. Runups seem to be my kryptonite when it comes to pretty much any course. There are a few here and there where I seem to do okay with it but, for the most part I struggle through the longer and/or steeper runups that peg my heart rate. Running has been creeping into my cross-training more and more as the 2009 season went by and it will continue on becoming a staple in my workouts for 2010. I will probably never be able to call myself a "runner" again but, hopefully I can find some benefits for my 2010 season.

... of the Cannondale/Cyclocrossworld.com team for winning his third US National Cyclocross Championship. He rode a fantastic race yesterday in Bend Oregon to take the Stars and Stripes for 2009. his form carries over into the European races and the World Championship races along with Jeremy Powers, Jamey Driscoll, Todd Wells, and Ryan Trebon.


Photo: © Dave McElwaine

Labels: Cannondale, championships, cyclocross

...well kind of anyways. I never built this frame up last season so it's actually just a "build" and not a "rebuild" but, it uses most of the parts from my silver bike so it is a "rebuild" of sorts. This bike will be my "B" bike, or pit bike, or spare, or whatever else it gets called in your neck of the woods. I'm setting this one up with a 39/46 double chainring because this one will also pull gravel road and commuting duty. It will get some race time as well in 2010 depending on the course conditions too. I will also put my Fulcrum or Mavic Open Pro wheels on this one, the Heds were just closer last night while I was bolting things together. One other change that I am planning for the builds of both bikes are different handlebars. I'd like to get a traditional drop and curve which has me narrowed down to the Ritchey WCS Classic and the 3T Rotundo Pro.

Labels: Cannondale, cyclocross

Starting back at Trans Iowa V.1 when all of the racers were handed a set of Ergon grips, my hands have been in heaven during the long MTB rides that were the norm for my 2005-2007 seasons. I have used the GP1 grips, the GC2 grips, the GR2 grips, and the GX2 grips in the past with great results. The hands were always one of the happiest parts of my body during the beating that the 12 and 24 hour races dished out. Well the funny part didn't come until 2008 when I took a year away from the MTB. You know how when you find something that you really like, you just don't want to change it? That's how I get with bike parts such as pedals, saddles, and grips. So when I picked up my Scalpel back in March of 2009, I immediately installed a set of these grips. They still felt really comfortable and I rode them for a while but, it had been long enough away from them that I figured I could try something a little different so I made a phone call and within a few days had a set of Ergon GA1 grips in hand. Once installed there was a quick observation from my brain....these are very different.

I put in a week or so of riding with the GA1 grips and to be quite honest, I thought about going back to the GC2 grips that I had originally installed. Instead of switching back though, I kept the GA1 grips on and after a couple more rides I was really starting to get used to them. Now that I have been riding them for just over six months, they have made their way in to my list of favorite products. The center section of the GA1 grips provides just enough support to the palm of the hand that they actually are quite comfortable for everyday riding and carving through the singletrack. This grip is definitely my choice for the All-Mountain crowd who does a lot of fast trail riding, technical sections, and gets into the "catching air" aspects of cycling as well. Plenty of room for getting a good hold and moving around as needed.

For endurance racing I would probably stick with something along the GC2 grips but, after having spent the time on these GA1 grips I think that I am really digging them and plan on keeping them mounted to the Scalpel. In my opinion, they are better than the standard round grips that are offered up by other companies. The GA1 does a fantastic job of enhancing the ride and the bringing the rider closer to being "at one" with their MTB.

The GA1 gets a 5 out of 5 in my book.

Labels: Ergon, GA1