Boulder Indoor Cycling: My track racing field trip
This last weekend I went to Denver to meet my new national teammates on Treads.com/DFT. As part of the group activities, the track at Boulder Indoor Cycling was rented for part of Saturday and we all got to learn how to ride the track bikes and then a few of us did some "efforts." It was a blast.
When we got our initial tour around the track, I confess I was a little stunned at 45 degree banking. I kept having to remind myself physics were on my side so long as I kept my speed up. Our instructor said the minimum speed required was 15 mph, which isn't hard to maintain at all on the track bikes, which are fixed gears. If you aren't familiar with those, it's a set-up whereby you have a single ring and a single cog - like a single speed, but no freewheel. If you were to pedal backwards, your bike would move in reverse. There are no brakes. You can only stop be exerting backwards force with your legs. Thus, once up to speed on this little track, I think it takes 2-4 laps to safely bring speed down to a point where one can reach the sprint line and then come off the track at the target location.
The "efforts": Group lines up at endurance-tempo pace. Leader drops to sprint line for hot laps until catching back on to the line end.
If you get into the area, you should really take an hour and try this out. It's super fun. Imagine the day you felt fastest. This is what it's like. No wind but that which you make as you fly round the track. This particular track seemed awfully fun b/c there was really no time to ever get bored. If you weren't whipping round the ends, you were going down then up and into the end turn.
If you do go, take your pedals. They have bikes, but you'll want your own pedals. And, throw in your mountain bike. They've got this whole MTB course in the center of the track area. Looked like great practice for those of you who like going over wobbly bridges and all sorts of weird, skin your shin looking stuff.
They even have a course outside the main area for itty bitty kids whose bikes don't even have pedals yet. Great place to take the family and you should definitely stop in if you're in the area.
Oh, and those closed roller skating rinks we have around? This is what at least one of them ought to be turned into. When we were there, they were setting up for a birthday party. Kids were hauling in their mtb and bmx bikes and it was looking to be a good time.
Stoke the CX love: Watch world championships this weekend
Thanks to TW for the heads up... Universal Sports will be streaming the CycloCross World Championships this weekend, well, at least the men's. Maybe next year they'll get the women's.
http://www.universalsports.com/news/article/newsid=398217.html
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CXMagazine will also have live coverage: http://www.cxmagazine.com/live-2010-tabor-cyclocross-world-championships-coverage
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BVLS will also be streaming it live. Might even have all the races. Not sure. If they do, watch the juniors and hoot'n'holler for Kansas boy Chris Wallace.
http://voetbal-kijken.blogspot.com/2010/01/3101-world-championship-clyclocross.html
Road Bike Rider (RBR) tips for group riding
From the Road Bike Rider newsletter: http://www.roadbikerider.com/#TRY
7. TRY THIS ON YOUR NEXT GROUP RIDE
Pick the Proper PackEarly-season group rides are already taking place in the Sunbelt states, and the rest of us won't be too far behind. These rides are where we meet friends, do some miles and test our sprint for road signs. They're the basis of roadie culture.
There's one catch: To enjoy a group ride, you need to have a good group.
It's no fun to hang on for 30 minutes only to get shelled on the first hill and spend the rest of the miles alone. But if you're a stronger rider it's tedious to pedal slowly just to keep everyone together.
Here are 5 pointers for group rides, the goals being (a) no one gets dropped, and (b) everyone has fun.
---Find the right group. Ideally, it won't be more than 15% too fast or too slow for the members' fitness. A big bunch may need to be split into 2 or 3 smaller ones to accommodate everyone. Pro teams routinely do this in early-season training. The faster group contains riders targeting the spring classics; the slower one is looking at races later in the season.
---Follow the leader. Every pack needs a rider who sets the rules and politely sees that they're followed. Here's a key one: "No one will be dropped except on hills, and then we'll ride easy till everyone is back on."
---Designate the tow trucks. The strongest riders should pull the group together if it splits. For instance, after rounding a bend there's a headwind and eventually 3 riders are dangling at 50 meters. The group slows and 2 strong guys drop back to pace the dropped riders into contact.
---Do more work. If you're a relatively strong rider, get a better workout and give others a helpful draft by spending more time at the front setting a manageable pace. Or, ride to the side of the pack in the wind instead of drafting. Assist weaker riders up a tough hill with a hand on the small of their back -- if you have the skill and they acknowledge they'd like your help.
---Do less work. If you're concerned about your ability to handle the ride's speed or distance, don't pull at the front. Or if you do, take very short turns and return to the draft. Climb at your own pace on hills. You don't have to go to your redline trying to stay in contact when you can trust the group to slow after the crest or provide a tow.
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