Journal

99% DNF at World's Toughest Mudder

2011-12-20T15:21:54Z

More than 800 started this race and only 8 men and 2 women finished. That is amazing considering the athletes that lined up at the start were no sissies. In order to even be invited to compete in the World's Toughest Mudder Finals you had to finish in the top 5% of a normal Tough Mudder event during 2011. A "normal" tough mudder is a 10-12 mile circuit of military style obstacles and as the name implies, the course is muddy and the obstacles are, well, tough. The WTM24 is the same distance course with double the obstacles. Mudders attempt to complete as many circuits as possible. Each athlete has a designated camp site in a transition area located near the starting line where they can stash food, dry clothes, and other gear. Many took breaks between laps, with many opting to sleep several hours during the middle of the night. Others trudged on non-stop for the full 24+ hours. The "+" is very important. See, the first person to cross the finish line closest to the 24 hour mark without exceeding it sets the bar for the number of circuits required to be an official finisher. If the the winner posts 6 laps at 24 hours, and you have only done 5, then you have an additional 4 hours to match that number of laps else it is considered a DNF. Wowzers!

The male and female winners, Junyong Pak and Juliana Sproles crossed the finish line together at the 24 hour and 8 minute mark. Pak was on his 7th circuit while Juliana was on her 6th. Unofficially, 520 completed the first circuit, two circuits: 240, three circuits: 107, 4 circuits: 42, five circuits: 14, and 6 circuits: 10. (Because Pak and Sproles completed their last lap after the 24 hour mark, they were officially credited with just 6 and 5 circuits respectivley.)

I will let the pictures of the obstacles speak for themselves. Be sure to check out all the pictures in the World's Toughest Mudder Photo Gallery.

Pictures from the 36th Fall Classic Half Marathon

2011-11-22T20:49:48Z

We are happy to provide these pictures for free to all the participants of Cleveland West Road Runners Club 36th Annual Fall Classic Half Marathon. We really enjoyed sharing the day with you under great weather conditions for the 13.1 miles. We hope everyone had a Great Race.

Don't miss any of the photos. There are 8 pages of images. Navigate through the pages by clicking on the numbered squares at the top of the gallery. To download your picutres, click on the thumbnail and then right click the large image and then "Save Picture As . . ."

Special thanks to Michelle Cousino, Tim Hanchin and Mike Briehl for volunteering their time, talent and equipment. Enjoy the pictures!

Indoor Training Strategy for Cyclocross Racing

2011-11-16T14:30:23Z

What's that you say?

It may seem antithetical to the roots of cyclocross to recommend indoor training for cyclocross racing. But it can be a winning formula when combined with adequate outdoor skills practice.

Mud, sand, run-ups and barriers aside, the fitness needed to succeed in cyclocross can be achieved largely through indoor training. But as with most good things, there are trade-offs...

On the plus side: 1) You can train no matter the weather. 2) You will (likely) avoid injury associated with trail running and riding. 3) You can be very specific with your efforts.

On the negative: Well, I can only see one real negative to doing the bulk of your cyclocross training indoors – you may miss out on the “acclimation” effects of being outside in all conditions.

But even this negative can be a plus as many top athletes report “weather fatigue” from training and racing in bad conditions all the time. By not worrying about the weather for your training sessions (thus mentally preparing for anything race day can throw at you) I believe this consideration is minor at best.

So what would a good indoor cyclocross routine look like? Here is my recommendation based on a four week build/recovery cycle.

Weeks 1-3

Monday – Rest (assuming a weekend race or long ride)

Tuesday AM – 60 min run intervals

Using a good treadmill, alternate moderate running pace for 2 minutes @ 6-7mph with sprinting for one minute @ 8-10mph. You may need to build up to these paces and times.

Tuesday PM – 60 min weight circuit or core strength

A moderately stressful full-body weight circuit (with rapid switches between exercises and enough exertion to work up a sweat), TRX, P90X or a similar “boot camp” routine is good.

Wednesday – 60-90 min outdoor CX practice or indoor threshold intervals

20 min warmup, 6x6 min intervals at zone 4/5, 3 min easy spin between intervals, 20 min cooldown.

Thursday AM – 60 min run hill intervals

Using a good treadmill at a moderate pace of 6-7mph, alternate moderate running with no incline for 2 minutes and at the maximum incline for one minute. You may need to build up to these paces and times.

Thursday PM – 90 min bike “jumps”

Using your indoor trainer, warm up 20 minutes then complete 3 sets of the following: In gear that you can spin up (but not spin out) do 5x – 15 second all-out sprints. Spin easy one minute between sprints, 5 minutes between sets. Cool down 20 minutes.

Friday – 60 min “cross starts”

Using your indoor trainer, warm up 20 minutes then complete 5 sets of the following: Shift to a moderate gear and stop pedaling, waiting for your trainer to spin down. Practice a sprint start (make sure there is enough resistance on your trainer tire) and shift through the gears until 60 seconds. Rest 3 minutes between starts. Cool down 20 minutes.

Saturday – 60 min singletrack, run-up and/or barrier practice (outdoor)

OK, so getting out and “doing” cyclocross is a good thing too. Spend an hour carving singletrack, managing surface transitions, dismounting/mounting, running barriers and hauling your bike up hills. Even with the great fitness you've cultivated indoors, you'll need these skills to master cyclocross racing.

Sunday – RACE or 2 hour endurance ride (outdoor or indoor)

Week 4 (recovery)

Remove Tuesday AM, Thursday PM and Friday workouts along with reducing the intensity of the Wednesday session, whether it is indoor or outdoor.

Several top cyclocross stars report using indoor training as the major thrust of their training once the weather turns gnarly. There is no reason you can achieve the same benefits by getting in quality training no matter what Mother Nature throws at you.

Predictable. Quantifiable. Intense. Just what training should be.

Pictures from Solon and Willoughby CX Races are Posted.

2011-11-14T14:33:47Z

Thanks to my wife, Michelle, and son, William, for helping me take these pictures, especially for taking pictures of everyone while I race. Photo galleries are listed on the left under the Great Race Photos category. I also have added links in this post:

Willoughby November 13, 2011

Solon November 6, 2011

Chagrin October 29 & 30, 2011

Blue Sky October 23, 2011

Orrville October 9, 2011

Energy Gel Comparison

2011-10-20T17:38:20Z

We are often asked, "How much caffeine do energy gels have?" We decided we would create this resource so endurance athletes could compare the caffeine content between all the brands of energy gels and even the different caffeine levels in different flavors from the same brand. We included Starbucks, Dunkin Donuts and Coca-Cola as reference points.

Winter Riding 101

2011-10-20T16:32:26Z

Just because the snow is going to be swirling soon doesn’t mean that you have to lock up your bike for the season. Don’t let the elements prevent you from hitting the road. Instead, gear up the smart way with products designed to keep you safe, warm and ready to roll this winter.

Photo by John Brooking

Tune-ups and cleaning

Winter is the most important season to keep your bike clean. If you are riding regularly, set aside time to degrease, scrub and re-grease your chain.

Try Simple Green Bike Cleaner Degreaser. It’s a biodegradable product that not only delivers excellent results, but is environmentally-friendly.

For re-greasing, try White Lightning Wet Ride. This is a thicker, waterproof lubricant that has anti-corrosion additives to work even in snow and sleet for on- and off-road cyclists.

Weather-appropriate attire

When riding in freezing temperatures, sweat chills the body. Thus, choose thin, insulated clothing in layers. Base layers made from wool can dry up to three times faster than cotton based materials. When adding additional layers, it is important that the material breathes and has functional ventilation.

Top everything off with a waterproof jacket with extra fabric in the tail of the jacket, and you’re almost ready to hit the road.

For those days when it’s chill in the morning but you don’t want to overheat later, try Bontrager leg or knee warmers are a great choice.

Protective accessories also are essential for winter riding. The design cycling gloves has greatly improved in the past few years. Pearl Izumi has well-known for their lobster style glove with great insulation. Even though we don’t see the sun much during Ohio’s winter months, glasses are key. Different style lenses are available that can change the amount of sunlight present and prevent dirt, road splash up, and slush from getting into your eyes.

Winter riding gear

Tires Having stability on all surface conditions such as powder snow, wet snow, slush or ice can be challenging. Consider riding with a wider tire this winter for the greatest surface area.

Heavy-duty, studded tires may be a good option depending on your riding style. Peter White Cycles has a wide selection of studded tires available online.

Fenders They protect your bicycle and your body from rain, snow, and salt kick-up that plague our streets. Without them, essential bike parts including the chain, brakes, the headset and derailleurs would have no protection against winter elements.

There are two popular styles of fenders: full length and clip-on. I prefer full-length fenders from Planet Bike. These are mounted from the seat stays to the chain stays and provide the best protection.

Clip-on fenders are easy to mount and dismount, making them a popular style. This fender type usually is small in size and often designed as a flat plate. A good brand to try is the SKS Equipment Xtra Dry 3. The versatility of clip-on feeders allows them to work for most bikes; however, they cannot compete with full length fenders.

Lighting System With the days getting shorter, proper lighting is crucial to make you visible to others on the road. One of the most efficient systems for the price is Superflash’s Blaze Head and Tail Light Combo. Easy to install, it retails for $60. If you interested in a more heavy duty lighting system, consider the Night Rider collection which are rechargeable and pack a bright LED light. They have several designs to meet your lighting needs.

I hope these gear tips you excited for the snow and ready to brace the elements!

-Sara Harper

Orrville CX Photos are Ready.

2011-10-10T16:50:51Z

I've put all the pictures from Sunday's B1, B2 and A cyclocross races in Orrville in two locations. Here on the blog and also in our ecommerce site. The gallery section of this blog is great for viewing the photos. Feel free to download any of the low rez images you like. Enjoy!

But if you are interested in any of the images in high resolution they are also available for download for 99¢ in the store: Orrville Cyclocross High Rez Images

Studies You Should Read

2011-09-28T16:24:00Z

Carbohydrate oxidation from a drink during running compared to cycling exericse

Published in the Medical Science Sports Exercise Journal in February 2011, it was concluded that exogenous carbohydrate oxidation rates were similar between prolong running and cycling at similar moderate intensity. It data suggests that previous studies that used cycling to test carbohydrate oxidation can be extrapolated to running.

Factors associated with a self-reported history of exercise-associated muscle cramps in ironman triathletes: a case-control study

Exercise-associated muscle cramping has been long associated with endurance athletes. It's exact cause is still being investigated. However, this study concluded three interesting points. First, exercising at a higher intensity may result in pre-mature muscle fatigue. Second, the individual may have an inherited risk in family history, and finally a history and ligament or tendon injury may exist.

The Effects of Low and High Cadence Interval Training on Power Output in Flat and Uphill Cycling Time-Trials

A few more reasons to introduce interval training into your training program.

CX-Cross-Cyclocross

2011-09-28T00:59:58Z

Caution tape and barriers line a field that doubles as a course for a popular sport known as cyclocross (a.k.a. CX, cyclo-X or cross).

Cross is a combination of pavement, grass, gravel, sand and snow with hills and obstacles that cause riders to dismount and carry their bike over the obstacles, then remount. This is done several times throughout the race. This beginner-friendly sport offers diversity by combining different elements, making it popular to mountain bike racers and road cyclists.

Cross races are typically divided into three groups.

Novice class (C race): 30-minute races, category 4 men, 3/4 women

Intermediate class (B race): 45-minutes races, category 3/4 racers, masters, 1/2/3 women

Expert class (A race): 60-minute races, category 1/2 racers

The CROSS course

Local fields are turned into race courses. Each course is unique because of the terrain and the creativeness of the race organizer. Weather also plays a factor, as it can have a night and day affect depending on wet or dry conditions.

Cross is the one cycling race where strong runners may excel. Running sections are usually difficult and short, with plenty of mud, sand and hills.

TRAINING PRACTICE

One of the best ways to become familiar with cross is to attend a cross practice or clinic. With cross season right around the corner, there are a few options.

Grunt Girl Racing is hosting a beginner cyclocross and mountain bike clinic for men and women from 5-8 p.m. Sept. 21 at Reagan Park in Medina. For more information, visit www.gruntgirlracing.com.

FS Concepts is hosting an organized cross practice at 5:30 p.m. Thursdays at Reagan Park starting in September. Cross racers Shawn Adams and Cameron Jackson will lead the practice sessions. For more information, visit www.fsconcepts.com.

LOCATIONS

The perfect cross practice location might be as near as your local neighborhood park in Cleveland, Ohio. Some examples:

Kirtland Park in Cleveland is a race location and makes a great practice location.

Cuyahoga Valley National Park’s Towpath Trail is a great training tool because it provides riders with distance for longer workouts.

Edgewater Park in Lakewood is a 419-acre park that allows riders to do flat-ground training along with hill runs toward Upper Edgewater Park.

Broadview Heights has several parks and fields along with some gravel multipurpose paths that can help strengthen bike handling skills.

Reagan Park in Medina offers a gravel path, mountain bike trails and fields.

Use caution when riding in city parks. Stay off athletic fields. Check with city officials if you have questions or concerns.

TRAINING TECHNIQUE

Cyclocross is a fast-paced, high-intense sport. One second you could be remounting your bike, then climbing a steep hill or sprinting out of a corner. Thus, interval training is critical. Following is an outline of a typical interval workout:

90-minute cross ride. Warm-up for 20 minutes while practicing dismounts and remount. Transition into 30 minutes of tempo riding. After tempo riding, begin three race intervals for three minutes with five minutes of recovery riding. Finish with a 15-minute, cool-down ride.

Typical training rides are no more than two hours. Incorporate two to three days of running, too.

RACING

Northeast Ohio Cyclocross Series is sponsored by Cleveland- and Akron-based cycling clubs and teams. Cycling teams hosting races this year include Team Lake Effect Racing, Team Spin/RR Donnelley, Stark Velo, CRC, Snakebite Racing, Soupcan Racing, and Team Orrville. This season’s schedule will include familiar races from years past, as well as a few new venues.

A one-day license is required to participate in all races. A USA Cycling license allows a rider to upgrade categories once requirements have been met. A one-day license can be purchased on site prior to the race.

Sara Harper

Base Training 101

2011-09-28T00:57:19Z

Every cyclist knows that races are won and touring is made more enjoyable from efforts made in the off-season. Whether your goal is to have a strong race season, complete a century ride or simply make time to ride regularly, your success depends on a pre-season, base-training plan.

Base-training basics
The base phase of training is designed to improve leg strength and endurance. If you’re a beginning cyclist or have had extended time off, start with mileage that you feel comfortable with and focus on long rides at a lower cadence of about 70 to 75 rpm. Gradually increase mileage each week by about 10 percent to 15 percent after each successful base-training week. Intermediate and advanced riders should strive for 500 to 1,000 miles or more of easy rides, with rides gradually getting longer each week.

Longer, lower-cadence rides allow your body to adapt to stress, produce muscular changes, reduce lactate formation, increase energy production and get some much-needed rest from the previous season. As well, base training is a time to enjoy cycling and work on scheduling time to ride into your everyday routine.

The base phase typically lasts 12 to 16 weeks, but can be adapted if you’re getting a late start. Generally, the sooner you get started with base training, the better base of aerobic, or endurance, conditioning you can build.With the strong base, you’ll be able to handle the more anaerobic, fast-paced, intense training during the season. If you are getting a late start on base training this season, just get started. Take it easy and slowly build your training.

The hardest part of base training is having the discipline to train at such low intensities. Most competitors know that the base phase will slow their max speed and reduce their anaerobic system’s capacity. Impatient cyclists, however, need to repeatedly remind themselves that a good base will pay dividends throughout the upcoming season. It allows you to gradually work into intense training in a way that will reduce your risk of injury, burnout and fatigue.

Muscular endurance intervals
Once you have ridden enough base mileage and begin race-specific training, start gradually adding intervals that involve riding at an even lower cadence of 50 rpm to 60 rpm best suited for hill climbs. These intervals allow you to work on proper form while staying in your aerobic system capacity. Known as muscular-endurance intervals or low-cadence intervals, these will last about 10 minutes at a mild grade, leaving you feeling as if you’ve been lifting weights with your legs. This workout can include two to three sets of 10-minute intervals for two workouts per week, depending on your recovery.

If, after completing the second set, you feel very sore or fatigued, skip the third set. Likewise, if three workouts per week leave you exhausted, switch to two per week.

Strength training
Cycling is a sport that demands explosive power, which can be gained with a weight-lifting routine during the base-training phase. Strength training also involves gradual changes to the program over a period of weeks.

In the beginning, your workout should consist of heavy weights (50% of the maximum weight you can lift) and fewer repetitions (eight to 12). Concentrate on lifting fast on the concentric, or lift, phase and moving through the repetitions quickly.

Cross-train
Burnout happens. To avoid it, use the off-season to mix in alternative activities with your cycling. Yoga, cross-country skiing, running, swimming and rowing are great ways to stay fit and restore balance to the body.

-Sara Harper