I am busily staring at my computer, trying to find a muse. I’ve just cleared off a spot on a shelf above my desk, just to change things up a bit and stand while I type. Ultra-marathon hero Dean Karnazes explained in a recent interview that he stands at his desk, just to be that much more active. He explained he also does push ups, squats and stretches every so often to keep moving. I got all this from a web show called Genetic Potential TV, a collaboration between physical therapist and former world-class paddler Kelly Starrett and CrossFit Endurance guru Brian MacKenzie. Make some time for it and check it out.
This week marked the end of the Spring Classics. From what I can tell, the riders to watch going into the Grand Tour season are Fabian Cancellara, sprinter Peter Sagan and last year’s Tour champion, Brad Wiggins. Look for them all to be in Italy next week for the start of the Giro d’Italia. More on the Corsa Rosa next week.
I’m a bit of a tech weenie. I love new gadgets and fun stuff. I loved getting the iPhone from the office, initially, as it gave me the chance to make video while I rode. That didn’t work out quite as planned, so I have my eye on the GoPro Hero3. I’m now awaiting the new Dura Ace group set and Shimano’s light DA C24 carbon/aluminum tubeless wheels. I’ve gone on and on about the technology in the new DA 9000 group set, but haven’t hit on the wheels so much, because tubeless rode wheels are new enough, as a concept, that I have not dealt with them before. The idea, as always with high-end wheels, is to be stiffer and lighter. Another in a long line of evolutionary steps with wheels.
Long ago, rims were made from wood. They have gone through incarnations of steel, aluminum, carbon fiber, sew-up tubular, clincher and now tubeless. This is all on the road bike side, mind you. The last 25 years have been amazing in the leaps in tech improvements.
I sent a note to Wayne Stetina asking about the biggest improvements in bike technology that he has seen. He responded with the wheels, but named a bunch of other upgrades, as well.
Stetina rode the Coors Classic and Red Zinger on steel frames with friction shift levers on the down tube, the tube running from the stem to the pedals. He has seen the move from those old shifters, in which the rider had to feel around for the right gear, to index shifters, which were set up to click when dropping into a gear, to the integrated shifter-break lever system introduced to road cycling by Shimano in 1990. Now, of course, we also have electronic shifting, as well.
Stetina also mentioned the move from the relatively heavy steel frames to aluminum, titanium and now carbon fiber. Some bike manufacturers have assembled bikes that weigh close to 12 pounds, a far cry from the 20-plus pound bikes ridden in the Tour de France as recently as 1999. Funny thing is, if you have the motivation and the money, you can ride a lighter bike than the pros. The Union Cycliste Internationale has set a weight limit of 15 pounds for pro bikes.
Imagine riding in wool shorts. With a real lamb-skin chamios. The modern bib shorts with man-made chamios are a huge leap forward in comfort. I own a number of wool jerseys and even a beloved wool trainer. They are soft and warm and don’t hang on to oder. However, I still wear something under them. I can’t imagine wearing wool against my sensitive areas.
Bike evolution, at least within the pro peloton, will continue without one of my favorite riders. Italian sprinter Alessandro Petacchi announced his retirement this week. The big Italian started racing in 1998, but started making a name for himself in 2003 when, in his first Tour de France, he won four sprint stages. That same year, Ale-Jet also took six Giro d’Italia stages and another five at the Vuelta a Espana. Petacchi holds the record for most stage wins in a single Giro, winning nine sprints in his home tour in 2004. He has the Points jersey from all three grand tours, but his 2007 Giro sprinters jersey was stripped after a blood test revealed he had too much asthma medication in his system. Petacchi actually had a medical exception for it, but officials felt he was’t monitoring his intake well enough and suspended him for most of the ’07 season.
Petacchi was cut from the same cloth as fellow Italian sprinter Mario Cipollini; tall, good looking, brash, flamboyant, though not nearly as much as Cippo, and not much of a climber. It came as a surprise when, in 2010, Ale-jet made the climbs of the Alps and Pyrenees and road into Paris for the first and only time, to claim the green sprinters jersey of the Tour, something Cipollini never accomplished.
Ride the Rockies is beginning to loom large in the near future. I am forced to obtain a bike box to get my bike from where I will park in Colorado Springs, out to Telluride. This will be my first experience with disassembling my bike for transport. The up side is that I don’t have to spend $400 on a bike case. I will head over to the Estes Park Mountain Shop and pick up a box that was used to ship bikes to them. This also eliminates the need to schlep the box all the way back to my car in the Springs. I will arrive in Telluride, assemble my bike and find a recycle bin for the box.
We are six weeks short of Ride the Rockies, by the way. Milage totals are heading up. According to the RTR training chart, we should be up to 60 miles over three rides during the week and another 40 miles in one ride on the weekend. Like many weekend warriors, I have to rejigger this a bit. I can justify counting my morning classes as 15 miles each. That only counts as 45 miles during the week. I have to try to add some of that back in on the weekend. Finally, the weekend weather is supposed to cooperate.
This week, I plan to spend some time on our local climbs, a nearly endless resource. On Saturday, I have time to warm up around Lake Estes, then head up Fall River Road to the steep Fall River Court. I will ride back into town and over Moccasin to the steep streets on the east side of the Estes Park Medical Center. None of these climbs are very long, but what they lack in duration they more than compensate with intensity.
On Sunday, I hope to head down to Boulder and catch one of their shop rides. The shops that are sponsoring and supporting the RTR have organized group rides on most weekends. This Sunday, the Sports Garage has a three-hour ride beginning at their shop just about half a block north and west of Pearl and 28th street. They list the start time at 9 a.m. and offer a discount for purchases in their shop for participants.
If you want a ride down to Boulder on Sunday or interested in the Saturday climbing, shoot me an e-mail or call.
A nice shot by Sundance Images Event Photography of me in my Ale-Jet replica 2007 Giro sprinters kit! obviously, it is early in this climb. I’m still smiling!
If last week’s Tour of Flanders is any indication, there are only two riders contending for cobbled wins this season: Fabian Cancellara and Peter Sagan.
The two have traded off winning the northern classics this season. Sagan won his first spring classic by just riding away from Tom Boonen and Mark Cavendish at Ghent-Wevelgem a few weeks back. He took a sprint at the Three Days of De Panne and wheelied across the finish line. The only rider able to tame the 23-year-old Slovak champion is Spartacus.
Fabian Cancellara beat Sagan and the rest of the field at the the E3 Harelbeke two weeks ago. Many cycling writers were excited about the showdown with Spartacus, Peter the Great and Belgium’s Tom Boonen. The showdown fizzled a bit.
Last year at the Tour of Flanders, Cancellara hit a wayward water bottle and crashed in the race’s feed zone, resulting in a broken collarbone. This season, Tornado Tom crashed out, leaving Fabulous Fabian to run free. Cancellara hit the Oude Kwaremont, a climb averaging 4 percent, but kicking up to 11 percent at 17 km from the finish, and rode away from all but Sagan. Cancellara hit the gas again on the last rise, the Paterberg, leaving Sagan gasping and all others far behind, taking the race by better than a minute.
With Sagan skipping Paris-Roubaix and Boonen on the mend, Cancellara is nearly a prohibitive favorite to win his third “Hell of the North”.
The bikes used on these Cobbled Classics have become a hot commodity. The Specialized Roubaix, with its Zerts inserts and comfortable geometry has been a favorite for casual riders for nearly a decade. My bike is the 2004 version, and the newer editions are quite common on organized rides around the state.
The tag line for this bike is a comfortable bike is a fast bike, and the Roubaix is the best, though not the only, example of this. The idea of a comfortable race bike, an endurance road bike, one that is light, nimble and still able to soak up road noise, has become so popular among recreational riders with a taste for speed that several manufacturers have jumped on the band wagon.
Trek made the bike that Cancellara powered to the Ronde win on Sunday. The Trek Domane is the Waterloo, Wisconsin manufacturer’s answer to it’s California rival. The Domain 4.0 can be had for just over $2,000, comes with the relatively inexpensive Shimano Tiagra compact (50-34) gearing. Like any of the bikes at the entry level, it will weigh between 17-19 pounds.
The Giant Defy Composite 3 weighs just a whisker over 18 pounds and sports the same components as the Trek. Giant is an Asian manufacturer with the reputation of building plenty of frames with different labels. They know what they are doing with carbon frames. They make a whole lot of them, so their entry-level Defy will set you back a mere $1,700.
Swiss manufacturer BMC took a different tack, returning to the nearly-forgotten material of aluminum for their Granfondo GF02 bike. The $1,899 bike comes with Shimano 105 compact components, one step up from the Tiagra group. The frame is based on the carbon version that American Tyler Phinney is riding around the cobbles this season. It tips the scale at 19.1 pounds and shares much of the vibration-eating geometry of its much pricier carbon iterations.
The entry level carbon Specialized Roubaix, the Sport Compact, comes with Shimano 105 compact components and weighs around 18 pounds. It comes with their four-position adjustable stem and, because it is the bike that started the trend, gobbles the cobbles. It tends to be smooth and fast, though if you have the means and tend to be a weight-weenie, you may want to shell out a bit more than the $2,100 MSRP of this model.
We now sit eight weeks from the start of Ride the Rockies. The total milage for next week should come to 80 miles, 30 for the weekend ride and three more rides during the week totaling 50 miles. If you haven’t started already, it’s about time to insert some climbing, some short sprints and most definitely a group ride into your training. I will actually have a taper this week as I have a real race, the Haystack Mountain Time Trial, on April 13. I might not get all of the miles in, but I will get some intensity in.
If you find yourself short on time, there is at least one thing I can suggest . . . intervals. On a relatively short ride, after a 15-20 minute warmup, take a few hard digs, close to your maximum effort, for no more than a minute. Take a good recovery interval and repeat at least four time. The toughest and most effective interval workout I know of is the dreaded Tabata Protocol. After a good 20-25 minute warmup, set a timer for four minutes. In those four short little minutes, go as hard as you can for 20 seconds and recover for just 10. This is as hard as it gets, but yields the most benefit in a very short period. Give it a try if you feel you need to train but only have half an hour. Better get a bucket . . .
Have fun, be safe. I’m going riding.
Like a lot of life, cycling is not always predictable. Anything can happen, not just during the ride, itself, but even well before hand. Last season it was a crash that changed my training. A sink hole near Leadville changed the Courage Classic route while wildfire smoke forced a modification in the Ride the Rockies. These are things we can’t control. So what can be done? What can you do to prepare? Practice a good attitude.
I received an e-mail this morning telling me that there would be a change in the Courage Classic route again this year. Lake County High School is removing asbestos, so the usual day 1 start and day 3 finish had to be scrapped. The up side, for me, is the chance to ride the 80-mile Copper Triangle.
And that’s the difference. I can’t do anything about asbestos removal. I am actually happy not to be around that stuff. I have to find the positive. I have not ridden the whole Copper Triangle route; Copper Mountain to Leadville to Minturn, over Vail Pass and back to Copper. This will be a great day. I’m kind of big, but I will enjoy dragging myself up to Leadville and back over the west side of Vail Pass. I look forward to encouraging other riders up and over. I even, or perhaps especially, look forward to dragging the light little climbers to the foot of that last climb outside of Vail.
Attitude is the most important part of this sport. Dreading a climb only makes the suffering worse. Look forward to the climbs. Look forward to the wind. Smile as much as you can. It makes a huge difference.
Of course, preparation is pretty important, as well. Get out and ride hills. Go stick your nose out in the wind. Practice the things you will need to know. I had an e-mail not too long ago concerning changing tires. The pros have mechanics who hop out of following cars to change the whole wheel. We, mere mortals, have to figure out how to change those tubes and re-inflate the tube to get back into the ride.
First, be patient. Delays happen. Try not to schedule the rest of your day too tightly around a ride. Second, as I have discovered, swearing and flailing arms doesn’t get the tube changed any faster. After much research, I make that statement with confidences.
Next, get off the road. Like most cycling things, you want to make sure you are being as safe as reasonably possible. Find a nice rock or tuft of grass. Think of this as a short recovery.
At this point I should mention, when training, you should have tire levers and a small repair kit with you. That said, find those levers. Stick the end that looks like a scoop in between the tire beed and the rim. Take the second one and do the same, fairly close to the first one, then lever those things to pull the beed off of the rim. This can require a bit of effort if it’s colder out. Again, be patient. Losing one’s mind now only leads to bleeding knuckles and lost levers.
The levers often come in threes, anymore. If that’s the case for you, take the third lever, stick it in between the beed and the tire, again, and not between the other two levers. Now, pull that third lever around the rim to get the tire beed loose.
Now remove the old tube. Next, carefully run your hands around the inside of the tire to find what might have caused the flat. Again, be careful, in case there is a hunk of glass or a nail in there. Once you have removed the offending piece, get back to the tube.
Blow a little air into the tube. Run your hand around the tube to find the hole. If you are sure this was not a pinch flat, caused by low air in the tube, then a bump, causing the rim to pinch a hole in the tube, rough up the area around the hole. If you have “speed patches”, apply the patch. If not, pull out the rubber cement from your flat kit. You do have a flat kit, right? Spread a little on the area you just roughed up. Let the cement cure or dry just a bit, then apply the patch. Rub the patch a bit to make sure it has adhered to the tube. Next, retrace your steps.
Recheck the tire to make sure you didn’t miss a thorn or anything. Blow a little air back into the tube, which makes replacing it on the rim a bit easier. Stick it back inside the tire, then let the air back out. Re-seat the tire beed on the rim. Check to make sure no part of the tube is pinched between the tire and the rim. This will ruin the whole process pretty quickly. Once you’re sure the tube is completely inside the tire, pump the tire back up and be on your way.
There is a lazier way, but I only recommend it for races and organized ride. Bring a CO2 cartridge and an extra tube. Put the bad tube in your jersey pocket. Never toss on old tube on the ground. It’s littering, as well as inviting bad karma. Much quicker but more expensive and a bit wasteful. Save it for big events.
One more thing really quickly; we are now approaching week three of training. We should be up to two rides equalling 30 mile during the week and one 20-mile ride on the weekend. If you know your normal average speed outside, apply that to an indoor class, if you need to. I rarely get to ride outside during the week, but I teach three classes a week, which evens out.
We are supposed to see snow all weekend. It must be nearly spring. Find a good, hard indoor class or find a video for riding your trainer. I will have an exciting announcement concerning such videos probably next week.