Concord Criterium, 2012(and 2002, 2003, 2004, 2005) by Bobby Bailey

Concord Criterium, 2012(and 2002, 2003, 2004, 2005) by Bobby Bailey

by 1K2GO-Onion River Sports on Monday, August 6, 2012 at 4:27pm ·

My best memories of fitness and racing come from Concord. The crit has always been one that I have excelled in. I recall from years passed gauging my fitness on how well I did there. The course is amazing weather it is clockwise, counter clockwise or upside down. No matter you have a wide-open, 6 corner crit with enough elevation change to make it hard. The ‘hill’ on the course is a mere blip and one that serves as a launch pad for attacks….Bobby Like.

I recall doing the race in 2004. I think I finished 3rd while crit nemesis Skip Foley took the win. Notable about that race is I never came out of the top-5 making sure I did not miss the moves or get caught in the back. I tell some of my clients and friends to do the same nowadays, if you have the fitness.  Now 2005 was a different story. I was done racing and looked more like a Corporate Cream-puff but decided to race any how. I showed up and hung on for dear life. I did manage to nab a prime but spent the rest of the day on the back thinking that I should probably train. What a difference.

 

Fast forward to 2012. I am fit and Concord was a goal of mine. No offense to 2011 Winner Dylan McNicholas, but I should have won last year. SO this year I was pumped to race it to the max. This year was HOT. It is amazing how many untrained or expecting athletes shut down when the going gets sizzling. I am comfortable with wheezing in the heat so I did not care. I attacked the field several times but was having trouble getting clear. Other riders like Adam Carr and Synjen Morocco were riding aggressively and the field seemed to be be split. We were in a group of about 15 which is too many for my liking. I continued to attack the field while Team mate Alberto Citarella covered counters.

 

Al and Bobby 2 man break

On lap 9, Alec Donahue put in what I referred to as a Danger Move. He got clear and dangled off the front. While the field recovered, I put in a dig that brought me up to Al and it was one. I have been racing against Al for a long time. When he looks at you and says, “come on man, don’t do me like that” referencing that he is weakening…what he means is…”I am about to attack the living crap out of you”. Anyone other that Al and I would have cried foul. But I anticipated it and was only mad that he beat me to the punch. Us old guys gotta stay crafty. Thankfully, he only ripped about 1.5 of my legs off and I was able to follow. I put in a move with 1 lap to go and Al pegged me back. It was going to be a drag race and thats that. In the final stretch Al, who claims to not be a sprinter, matched me all the way down the straight. I was able to get the win but I think I was driven by fear. It was that close.

 

Close Sprint for the Win

It felt good to be racing with old-school friends in the peloton. Guys like Al Donahue, Skip Foley, and Jake Hollenbach have been at it for a while and it is good to see they are still animators.

So proof that tactics and fitness still win races. I am proud to win Concord for my sponsors and my business 1K2GO SPORTS. Its proof that you can be competitive and have a life other than cycling with good nutrition and training. However, if anyone wants me to quit my job and live race to race in an Air Conditioned RV, I am game for that too.


Colchester Triathlon Race Report

Colchester Triathlon Race Report

by 1K2GO-Onion River Sports on Friday, August 3, 2012 at 1:32pm ·

Colchester Triathlon Race Report

by David Connery on Friday, August 3, 2012 at 9:02am · 

Colchester Triathlon Race Report

 

 

 

The Colchester Tri, held in and around Mallets Bay and Colchester, is an 800 yd swim, 12 mi bike, and a 3 mi run.  This race is a piece of local glory for sure because it attracts a big field of 400 people, and some people only do this…all year!  Run by the  Parks and Rec Dept of the town, it is a low key quirky race that is very local.  In the past, I would not do this race because the “swim was too long”.  However, this year is the year of conquering swim demons, so I signed on.

 

Lining up for the swim, many friends were here: Dodds, Chris Coffey, Terry Collins, and others.  The swim is a triangle, moving out from the main beach about a 1/4 mile, short section parallel to the beach and then back to the sand.  I lined up on the front for one of the first times ever, and when the gun went off, got onto the feet of Dodds.  Drafting with the wind coming straight on made such a difference, it felt like cheating. I followed him out to the right turn, made a push to get onto Chris’ feet, and then after making the turn and seeing the beach, I turned it on.  The feeling of seeing the beach made me super happy and I started to increase the pace little by little and keep my breathing under control.  I hit the beach in 11:30 for 1/2 mile, and started the sprint across the beach and UP the path to the transition area.  This transition has a particularly big climb, and it was quickly evident as the adrenaline of the swim finish wore off and I had just sprinted about 150 yds straight up.

 

Wetsuit was down all the way to the hips when I arrived at the bike.  Rip the rest of it off shoes on, helmet on clipped, and bang we’re off running to the road.  Through the fence and cross remount and we’re off.  Out in 13:10, 40 seconds behind Tim Watson, 30 seconds behind Johannes Suppan, an 18 year old dolphin from Rice HS.

 

 

 

I started charging out with the goal of riding around 300 W.  I caught Johannes before mile 1, and started up the road to the intersection of 2A.  I was careful to watch the traffic develop at this intersection and take a good route with the police controlling traffic.  Up the short hill and back to the flattish 2A and I caught Tim Watson here.  Shortly afterward, I met a wonderful member of humankind who tried to run me off the road with his F250 towing a small black trailer.  I then spent the rest of the race repeating the plate number because this was not an accident.  It was intentional. I was holding 290-300 pretty well through this section, which is important.  It is rolling and false flat.  Once past 289 and onto Susie Wilson Rd, and then onto the final turn, the course becomes downhill and this is where the speed gets turned on.  I topped out at 37 mph for a section of this, finishing in 26:48.  A few years back I did this as a team with only the bike and went 26:25.  Bike leg was successful.

 

Into T2, and very glad I was first.  THere are no racks so you just drop your bike near your stuff and go. Helmet shoes off, and Brooks Green Silence on…but a little slowly.  I think I am going back to the T7s for Nationals. These shoes have a design that makes them hard to put on quickly.  I lost a few seconds, but came out of T2 gangbusters, looking to really drill the first mile.

 

Coming onto the course I was immediately harassed by old friend and Colchester Track Coach Zach Kramer.  A few feet later, Angie DeFilippi gave me a laser focused “ONE MINUTE LEAD” cue.  This run course is a MAZE!!! So many turns.  People have done it many times and missed turns on their 10th try.  I knew this and stayed super alert for signs, looking ahead constantly.  I got out quick, running a 5:54 first mile.  Through the water station and I stole a look back.  No one.  THrough mile 2 and Iwent 5:45.  Holding pace, and a second look back.  I could see Tim Watson about 400-500 yards behind.  I hit the last section and onto the bike path and was running super hard.  I didn’t know how quickly Tim could close and did not want to lose this.  I cross the line in 57:34, holding him off by 45 seconds.  This was a great run for me, with constant pace and all sub 6.

 

 

 

Bigger than the win, however, was the open water swim.  This has been a big big struggling point for me.  I have tried many things: dealing with starts above threshold and holding race pace without panic, modifying my wetsuit to keep pressure off my lungs, dropping my HRM to reduce constriction of the rib cage, and just plain swimming more yards to have a higher threshold and an ability to swim longer while processing any ingested water before it gets to my throat.  The essence of my swim disappointments was the panic of water getting into my throat.  Not only was I able to overcome panic today, but I swam with established quick swimmers to save energy and push ever harder when the time came.  It was an awesome feeling.

 

Everyone should try this race, as it is so low key and a great atmosphere.


How Would Cancellara Prepare for Greenbush?

How Would Cancellara Prepare for Greenbush?

by 1K2GO-Onion River Sports on Thursday, August 2, 2012 at 2:36pm ·

The same way he would prepare for the Olympic TT. Why do you ask? Because a TT is a TT is a TT. It does not matter if the course is set against an Olympic Backdrop in London, or if it set behind a Vermont landscape Ferrisburgh. Preparation of an individual Time Trial is about producing your best effort every time out.

In order to maximize your chance at success you have be prepared. Here are some things that you SHOULD be doing to ensure that your TT’s become PR’s and hopefully W’s (wins).

BIKE – does your bike fit? is your bike aero? Is your bike clean? is your drive train going to shift properly?

Take all this into consideration when you prepare for a TT. The Bike is the variable that you can control the most. Do not let this be the limiting factor in a successful TT.

 

Fully Prepped, Every Race

HELMET – nothing screams overkill and speed more than a Time Trial Helmet. However, that helmet can shave over 13seconds off a 40K TT. I think this is under estimated. A nice airy summer helmet is great for keeping cool but there is a reason why they are not worn in TT’s.

CLOTHING – here is a big one. I see riders showing up at local TT’s in a wide variety of gear. These are the same riders that HAVE proper TT gear but for some reason choose not to wear it at a practice TT. What if your legs have their best day ever but your jersey is flapping in the wind? Research has proven a savings of UP TO 2 minutes over a 40K distance when comparing  a skin-suit to a jersey/bib combo. The other item that I think makes both a huge aero and mental difference is Shoe Covers. Research has shown that Aero Shoe Covers will shave off 30seconds over the course of a 40K TT. Most local TT’s are in the distance range of 20K so that is a 15second savings, thats a lot!

Team Sponsor CASTELLI makes several items of clothing geared toward shaving off time in a TT. I personally think that theirNANO Show Covers are the best in the biz. They are tight, smooth surfaced and windproof. For a Time Trial, you have to imagine that permeable to air is a bad thing. I’d rather save some time than absorb some air! Plus, most aero shoe covers are fragile. I have been racing with these weekly since April and my Castelli Nano Shoe Covers are still in one piece.

 

Castelli Nano Shoe Covers

Castelli’s Speed Suits are also part of the puzzle. You have to be comfortable when you TT and this piece of clothing is just that. The cut of the Speed Suit is purpose cut for being on the bike. It’s not the most flattering off the bike but my plan is to fast on the bike, not look good at the club. I’ll keep rocking my skinny jeans for that.

The race itself is the most important part. Since you have already prepared your gear and bike like it is the Tour de France, why not attack the race with gusto? Local Time Trials like theGMBC Series a perfect place to really dissect HOW you race. You can use tools likeTRAININGPEAKS andSTRAVA to break apart segments of your race. If you want to set a record or PR, take a look out how hard you go out. Are you blowing up, or are you pacing too much. By drawing segments and then creating workouts to better those segments, you are going to go faster and find more comfort in going deep on certain sections of a course. We have the luxury of repeating courses several times a year allowing you and your coach to try different things.

 

Only 4K, but more pain than most 100 mile RR’s

Point is this…do you show up at a practice TT to gab or do you show up to race? Do you put your best effort forward or do you treat like a backyard TT that does not matter. If you treat EVERY Race like your last, you will be a better racer in the end. Use your best gear and do not be afraid of being judged by others. The only people that make fun of people in full gear are the one’s that wish they had the gear. Your TOTAL approach to Time Trialing is what will shave seconds off your time and make you faster.

So here is all the contact information you need for Fabian Cancellara. Invite him to a Local TT. I guarantee he treats it like a Gold Medal is at stake.

Twitter @F_Cancellara

Snail Mail:

Fabian

RE: GMBC TT Challenge

Forrilbuckstrasse 72.6 Stock

8005 Zurich

Switzerland

 

Attached is a a chart from an article featured on ACTIVE.com highlighting several important sources of WATT savings in the wind.

 

 

 

 

from Active.com

 


Vermont Sun Lake Dunmore Sprint Tri

Vermont Sun Lake Dunmore Sprint Tri

by 1K2GO-Onion River Sports on Tuesday, July 17, 2012 at 10:57pm ·

Vermont Sun Lake Dunmore Sprint Tri by 1K2GO Coach and 1K2GO-ORS Racer, Dave Connery

This race, run for over 20+ years, starts out of the Branbury State Park south of Middlebury.  Race distances are a 600 yd swim in the lake, 14 mile bike loop, and a 5K run.  This has been a perennial meeting place of top locals to meet some traveling MA/CT/NJ/NY racers up for vacation in our fair state.

The day started hot and humid, as we have had such a great run of good weather lately.  Hot enough to not have to worry about any clothing choices, and humid enough for, you guessed it, fast air.  This is not a USAT race, so even though the water was warm, wetsuits were still OK.  That is good, because any help I can get on the swim is appreciated. I lined up on the outside, as usual, but this time I discarded my HR strap, thinking it was contributing to constricted breathing in the wetsuit.  I also did a much longer warmup to hit the line HOT. It worked and I never felt better in the swim, getting around the first left buoy in minimal traffic, and starting the long straight in what looked like minimal company. I finished the swim in 8:13, out of the water early in the wave, 13th.  15 seconds faster than ever.

I came out of the water like a scared cat with a stolen diamond necklace.  I was determined to go “Doug Clark” on this transition and had really thought it out. Nothing but the absolute bare essentials. No glasses, no socks no drinks in transition, nothing but off with the wetsuit, put on the helmet and shoes and GO!  out of the water in 13th, but out onto the bike in 6th or 7th.

Right away I passed two guys with the cyclocross remount. Then up the road I passed the new kid from Middlebury, Dustin.  We played cat and mouse as I tightened my Specialized S-Works Shoes, and then it was off to the races towards Fern Road.  Shortly afterward, on the crossroad to Rt 7 I passed Luke Moore.  Th0-is is important because he usually picks up his game to chase me.  So, I hit the rollers and put it on the 53×11 on the descents and dropped him at 41mph.  Up ahead I saw two guys in the distance, and started reeling them in all the way on the long Rt 7 section.  I was trying to hit 270-290W on the ride.  Here on this section, I was going 300+ on the uphills, and then holding the right zone on the downhills.  There is one significant climb on this course, and it was here that I reeled in John Spinney, after a little cat and mouse, I rolled past him in the last 2 mi as we passed Keewaydin, into 2nd.  Jason Franks was up the road, visible, but he was not getting any closer.  Bike splits after the race would show he went 32:59 and I went 33:01 for 1/2 on the bike time.  I loosened the Boa laces on the shoes as we entered the park, and rode full gas until the last second at the dismount line.

 

Again, it was Doug Clark time and I sprinted off the bike, into transition, unclipping the helmet on the run and zeroing in on the rack.  S-Works Shoes off, Brooks Green Silence on, number belt on, and BAM off again!

I beat Spinney out of T-2 and ran out of the park uphill hard.  John catches me at the top of the hill at roughly .5 mile mark, and I go with him.  I am breathing hard, but nothing hurts.  I ride him so close, I am careful not to trip him.  We run stride for stride through mile 1 at 6:09 with a pretty significant climb.  Mile 2 goes 5:57 and we hear there is someone coming from behind and see them at the turnaround.  We are now running a 5:50 and get passed by a 20 year old Middlebury Crew Team player, John goes with him, and I start running, averaging 5:11 over the last bit and cannot stay with them.  Dustin Weigl passes us both and runs a 17:06 for 2nd, spinney runs an 18:17 for 3d, and I go 18:33 for fourth, and 6th fastest run split.  This is the third fastest 5K in the last 10 years for me, open or off the bike.  The last time I had a faster 5K than the winner is, well, never.  My previous 18:07 and 18:20 were straight up 5Ks on the road.  More exciting is that the time of 1:00.58 bests my previous times on this course by 2 minutes! Jason Franks went 1:00.16 and said after that the course record of 59:03 is highly attainable.

A good, confident swim, coupled with crisp execution in transition, and some serious progress on the run while not sacrificing bike power gets me this time.  However, one downside, I lose a beer to Spinney in the Coaches Cup!  Moral to this story?  I spent a year working hard to take a minute plus off my run at 5K.  I spent 10 minutes reading Doug Clark’s transition tips, plus 20 minutes thinking of how I was going to use them, and there we have it:a savings of 30 seconds for 30 minutes of thinking, a savings of a minute with 100s of miles in the snow and on the treadmill!

 


Inspire Physical Therapy PART 2

Inspire Physical Therapy PART 2

by 1K2GO-Onion River Sports on Friday, July 13, 2012 at 4:17pm ·

If you are following the series we spoke about building the perfect race car with light parts, fast engines and sometimes…a slipping transmission. Well to keep the analogy alive, Race Cars Crash. Now what? How do you get back in the race without missing valuable time. TIme on the bike is the same. When coaching athletes, the goals is to balance efforts with recovery. With a perfect combination of the two, you see performance gains. As athletes, we all need time off. We have families and we have jobs so we plan our training very specifically. A missed week of workouts can be planned for but what if you are forced off the bike by an injury. Gains stop being made and you have to take a few steps back.

By recruiting the support of a Physical Therapist, injuries can not only be prevented, but they can also be managed. Now, I am no doctor and I do not condone pushing an injured body into more damage but if you can find a way to minimize your down time with out further injury..awesome.

Team Racer and Director Bobby Bailey is a pure race car. He admits that he does not like riding his bike as much as he likes racing it. He can’t quite figure out cruise control and if he enters into a race, he tries to go as hard as possible. THis is not an uncommon mentality amongst elite athletes but sometimes it gets you into trouble. Here is what happened to Bobby.

 

I actually came into the sport of cycling by way of the dirt. I was a motocrosser who got into Mountain Biking for fitness. Thankfully, somewhere along the line came road racing and I moved over to that full time. I used to be a god bike handler but as I became more and more specialized on the road, my Mountain Bike skills diminished. But, if I enter a race, I can make myself cross-eyed from the effort even though my single track skills are limited.

 

I race at Catamount the other night on the infamous(to me) YELLOW course. Its more like a trials competition that turns into a bike race. Its all single track so I should have known better. But alas, when the race went off, I tried my best to get to the front. This means hitting and elbowing rider, bike, and terrain. On the last lap I was following fast guy Chris Hamlin when I whacked my shoulder into a tree going pretty fast. The force of big body going forward and little shoulder gong backward made for a slight separation. I finished the race but the pain was coming my way. The next day I woke up sore and bruised.

I am in the middle of a build cycle. My intensity is good and after a successful campaign at a 4 stage race, I am trying to get the most out of my body before resting. Time off for me is not really an option. I am also chasing local glory and I am trying to compete in as many GMBC TT’ as I can. They are great training and I want more records.

I called up Ollie at Inspire Physical Therapy to discuss managing the pain in my shoulder. His first advice was to not pick fights with trees. Nonsense. Since I already made that choice, I just wanted to be able to get into my aero position on my Specialized SHIV and go fast. He suggested Ice and Tape.

Ollie met me at the TT and took a look at my shoulder. OTher than the abrasion on the outside of it, the separation was not that bad. It would be sore for a few days but I was good to go as long as I could get on my bike. He suggested tape to hold the shoulder in place and add stability. With the tape in place, my shoulder took a more natural position and I was able to ride a good time. Ollie taped me up in a way that made my TT position comfortable. I did not PR or set a record but I did damage control and I was able to hit the marks on my very specific training plan.  I am still wearing the tape 24hrs later and the should feels rested and well supported. I am headed out for a ride with little concern thanks to Ollie.

 

Oliver Hall. He gets it.

 

Ollie, taping up BB

 

Ollie and BB

 

Ouch, yep thats the spot

 

TT Positions, not comfy with a bum shoulder.

 

 

Inspire Physical Therapy

 4 Kellogg RoadEssex Jct, VT 05452(driving directions)

Phone: (802) 876-1000Fax: (802) 876-1029

E-mail: info@inspirephysicaltherapy.com


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