After a season of riding, racing, traveling in the van, car, and airplane your body is probably a bit out of whack. Sitting on the saddle followed by sitting in the car followed by sitting/laying on the couch can start to create muscle imbalances in your body. Now is the time to "fine tune" your body.
You may have muscle imbalances, flexibility imbalances (or both), pedal stroke imbalances, or mental training imbalances. If you have one imbalance, there is a good chance you have another one too.
Fix those imbalances so you can ride stronger in 2010.
Good "fixing" exercises include-
-Pilates (my favorite!)
-Yoga
-Massage
-Single leg pedaling
-Stretching
-REST
-Walking
Wednesday, November 18, 2009
Monday, November 16, 2009
1-1
What does better fitness combined with more confident skills bring you?
Wins!
Such was the case for Athlete Mina over the wet, snowy, muddy weekend of CX racing here in Colorado.
Keep up the good work!
Wins!
Such was the case for Athlete Mina over the wet, snowy, muddy weekend of CX racing here in Colorado.
Keep up the good work!
Monday, November 9, 2009
More Skills
Cyclocross is all about skills. If you've got them, you can get away with sub-par fitness. If you don't have the skills, you better have great fitness to get you through the entire race of using your energy to get through the technical sections.
However, if you've got both, you're golden.
11 year old Mina tuning in her CX skills before school.
Continue to work skills in with your training and recovery plan during the week. Every new skill will help you become a more confident rider and thus a faster rider too.
However, if you've got both, you're golden.
11 year old Mina tuning in her CX skills before school.Continue to work skills in with your training and recovery plan during the week. Every new skill will help you become a more confident rider and thus a faster rider too.
Wednesday, November 4, 2009
The bike change
Cyclocross is known for it's consistency to provide the racer with varying conditions. In turn, the racer needs to have a wide range of skills in their back pocket to handle the different courses, conditions and competition.
One of such CX skills needed is the ability to have both and "pit bike" and a "pit person". In extremely muddy races the ability to change bikes throughout the race is extremely necessary. The more mud that cakes on your bike will make it increasingly harder and harder to ride. The bike gets heavier, the tires get caked with mud and don't provide traction, and the drivetrain can get jammed and stop working or break.
However, if the racer is able to get a clean bike every few laps, they will be at a huge advantage. I clean bike can make the conditions seem not so bad, allowing the racer to go faster.
But there's a catch; in order to get a clean bike every few laps, the dirty bike must get cleaned. That's where the pit person comes in. The pit person is just as busy as the racer. He/she has less than 5 minutes to get the old bike, clean the old bike and hand it off to the racer before starting the process all over again with the original bike.
The bike change should be practiced and perfected before being used in an important race because if it is muddy and you have both a pit bike and a pit person, you should use them! It will help you.
One of such CX skills needed is the ability to have both and "pit bike" and a "pit person". In extremely muddy races the ability to change bikes throughout the race is extremely necessary. The more mud that cakes on your bike will make it increasingly harder and harder to ride. The bike gets heavier, the tires get caked with mud and don't provide traction, and the drivetrain can get jammed and stop working or break.
However, if the racer is able to get a clean bike every few laps, they will be at a huge advantage. I clean bike can make the conditions seem not so bad, allowing the racer to go faster.
But there's a catch; in order to get a clean bike every few laps, the dirty bike must get cleaned. That's where the pit person comes in. The pit person is just as busy as the racer. He/she has less than 5 minutes to get the old bike, clean the old bike and hand it off to the racer before starting the process all over again with the original bike.
The bike change should be practiced and perfected before being used in an important race because if it is muddy and you have both a pit bike and a pit person, you should use them! It will help you.
Monday, October 26, 2009
Sand in your pedals
Athlete Renee braved the snowstorm and went out and raced at the Boulder Reservoir. She and Coach Alison learned all about riding/running in the sand.
Both women's pedals got gunked up by the sand and they either couldn't clip out (Alison) or couldn't clip in (Renee). The solution? Loosen pedals and spray some lube in there. They may be too loose for other conditions, but with the sand/mud they will work perfectly. Just make sure to tighten the next time you ride.
Both women's pedals got gunked up by the sand and they either couldn't clip out (Alison) or couldn't clip in (Renee). The solution? Loosen pedals and spray some lube in there. They may be too loose for other conditions, but with the sand/mud they will work perfectly. Just make sure to tighten the next time you ride.
Friday, October 16, 2009
Make your own!
Barriers...the roadies demise.
How to do you learn to like the barriers? By being good at them!
How do you get to "be good at them"?
Practice!
"But where do I practice barriers" you may be asking. The simple answer is... at home! Make your own barriers! Use what you have at home or what's close to home. That's the great thing about Cross riding; it can be done anywhere!
No excuses!
How to do you learn to like the barriers? By being good at them!
How do you get to "be good at them"?
Practice!
"But where do I practice barriers" you may be asking. The simple answer is... at home! Make your own barriers! Use what you have at home or what's close to home. That's the great thing about Cross riding; it can be done anywhere!
No excuses!
Thursday, October 8, 2009
Cross skills...Learn them!!
Cross racing requires the rider to have skills. These skills include but are not limited to, bike handling, cornering, shouldering the bike, mounts, dismounts, etc.
However, if you don't know what you are doing wrong or how to improve how do you get better? You find someone who does know what their doing and have them teach you.
Athlete Renee joined the Sports Garage Cross practice and got more than she had hoped for.
She learned form the "Pros" how to ride 180's AND pass someone.
She also learned her bike fit wasn't ideal for Cross. The Pros helped her with that too.
She left the practice feeling more confident and excited for next week.
Do you want to learn too?
Join us at Sports Garage in Boulder Tuesday mornings at 7:30am.
See you there!
However, if you don't know what you are doing wrong or how to improve how do you get better? You find someone who does know what their doing and have them teach you.
Athlete Renee joined the Sports Garage Cross practice and got more than she had hoped for.
She learned form the "Pros" how to ride 180's AND pass someone.
She also learned her bike fit wasn't ideal for Cross. The Pros helped her with that too.
She left the practice feeling more confident and excited for next week.
Do you want to learn too?
Join us at Sports Garage in Boulder Tuesday mornings at 7:30am.
See you there!
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