Inspire Physical Therapy PART 1

Inspire Physical Therapy PART 1

by 1K2GO-Onion River Sports on Friday, July 13, 2012 at 3:46pm ·

Sick Bike! Sick Wheels! Sick Coach! Sick Body??….

So you have done the off season work. The winter was kind and the trainer was bearable. You spent countless hours online researching the best parts and even bought them unbenounce to the spouse. You planned your race season on TrainingPeaks and your coach pushed you further than you have even pushed before.  Your new kit is aero and light and the foundations of your best ever season were laid.

Bike Racing can be like building a race car. You pick and choose the shiniest parts because you want to look good and go fast. You put your money in places that are immediately obvious like the engine, the wheels and the paint job. It’s all fun right? But what about that piece thats under the car?? What about the transmission. Even with all the power going through the tuned engine, you are not moving forward if the transmission is slipping or if the engine loses its tune. All the bling in the world can gain the envy of your friends, but it is not going to help you on the race course.

Ok, so comparisons and cliche’s aside, what are we talking about. We are talking about spending upwards of $10,000 on a bike only to not be happy riding it. We are talking about getting the most out of your body when things fall out of balance or when an old injury rears its ugly head.

Enter 1K2GO-Onion River Sports team sponsor Inspire Physical Therapy. Oliver Hall, a bike racer and PT, know all to well what happens when you neglect your body parts. Things continue to work, but with proper care, he proves that the body can work better.

Michael Hopwood is a team racer. He is older than 50, but he has the physique of a much younger athlete. He is coached by 1K2GO SPORTS and he is a very powerful bike racer. But, like so many, putting power that he has in his engine to the ground sometimes comes with pain and suffering. This is the kind of pain and suffering that we do not volunteer for, its the kind that the body provides against our will. But Michael has lived hard as a ski bum and wants to feel the gain with out the pain. As a performance cyclist, the pain should come from the workouts, not the knees or quads. Here is Michaels assessment of the work that he is doing with Ollie at Inspire Physical Therapy.



For two cycling seasons I have struggled with quad pain that flares up when racing begins and the intensity ramps.

Bobby suggested meeting with Ollie and having him assess what is going on and see if I can avoid the trouble.

As Ollie pointed out, the body are very complex and weakness in one area is often compensated for in other areas. Under stress, those areas are forced to work beyond their limits and you have pain or injuries. In my case my he feels my glutes and hips are weak and forcing my quads to compensate.

He had me go through a series of seemingly simple exercises and I felt like the 20 pound weakling – I couldn’t do them some of them at all. Ollie was patient trying multiple ways to get me to feel the muscle he was trying to work. Much harder than it sounds. He sent me home with some exercise homework which I did for the next week though they didn’t seem as hard at home so either I was getting better or not doing them right.

In the second appointment this week he saw that I had gained some strength/control already through the exercises. Now he had me walk and noticed there was a pronounced (to him anyway) tilt of my body that was again forcing my right quad to do more work. Interestingly a couple of years ago another ride commented how I wasn’t perfectly in alignment when riding but I didn’t think anything of it.

He had me practice some more exercises to help move me back in alignment and get the pressure off the quad. Now more homework until the next appointment. 


Mike came in complaining of lateral quad pain when biking at higher intensities. He had the same problem last year, especially when climbing or pushing big gears. He has not had any traumatic injury and his hip and knee did not show any signs of injury when we evaluated him. The biggest finding was his mechanics – when Mike bikes he finds his knees are always very close to the crossbar. Taking it a step further: when he walks his knees point in, especially on the R, and his feet point out, his R shoulder is much lower than his L and his R calve is about an inch larger than his L. If you look at the photographs of Mike’s legs you will notice with the single leg squat how his R knee points in more than his L. This is why he is feeling more symptoms on the R. Basically Mike is a little knock-kneed and as such all the muscles on the outsides of his knees/thighs are tight. He has effectively put himself in a position that selectively overloads his outer/lateral quads and underutilizes his glute max (butt muscle) especially on the R. We started working to get Mike to find his R glute max with non-weightbearing exercises and found that his R leg started to shake just by having him externally rotate his R hip/thigh up against gravity – he needs much more glute control than this to bike well! At his first visit I had him squat down and hold for about 20 seconds – his outer quads immediately took over and were sore. After a week of working on his R glute max he was able to perform the same squat, but this time feeling his medial quads working. He still needs to strengthen his R glute max much more and make it become more active with biking, but this is a very good step in the right direction! Our goal is to work his R glute max to bring his R upper and lower leg into alignment so that there is no twisting about his knee and no shortening of his R lateral quad. We’ll keep you posted on progress!


Some Pics of the work they are doing!




(802) 876-1000


Coupe des Ameriques, Sutton, QC by Bobby Bailey

Coupe des Ameriques, Sutton, QC by Bobby Bailey

by 1K2GO-Onion River Sports on Tuesday, July 10, 2012 at 9:42am ·

Coupe des Ameriques, Sutton, QC by Bobby Bailey

I can’t believe this is the first time I am writing about this race…oh wait, it is the first time that I am old enough to do so. Either way, no excuse, and if you have ether been to Sutton or the Le Coupe des Ameriques, you would know why I said that.

 So this is a Masters race. There are categories from 30-39, 40-49, and 50+. The action takes place in a small resort town that feels like a village in Europe. The streets are in great shape, there are Bistros and Café’s on every corner, bike paths line the routes in and out, and there is a very French Air to the town. Everything is in kilometers and even the grocery store feels like you are eons from home. But here is the kicker….you are only 10K from the US Border. Put it this way. At first I felt like the big cool American when I got there, denouncing everything from Hockey and the Loonie to Ryder Hesjedal. When I left Sutton, I wanted a key to the city and perhaps dual citizenship, it was that cool.

Now to the racing. The first stage was an uphill-mass start-prologue. Usually I would scoff at such thing knowing that most promoters would make it stupidly hard…setting the tone for the rest of the weekend. I see it all the time and I am very vocal with my opinon that 1-demensional races do nothing for the sport of cycling. The BUMPS series is a hill climb series, so go there for your gear grinding jollies…stage races should be for everyone. I digress and I was pleasantly surprised with this course. It started near the CAN-US Border and raced into Sutton on pretty flat and wide roads.  Alberto Citarella and had a plan to see how things would go. The course was not super steep but it was still uphill.  I knew that in the presence of great climbers, it would be a tough stage to well on. Trek-Bontrager brought 37 racers so the task was on them to control the front. They set a fast pace into town and led into the first pitch. I felt great and was able to climb with the front group. Alberto was in the thick of it as we climbed several sets of rollers heading for Mt. Sutton. Some riders were in the 39, and some the 53. It was a climb that was dictated by pace, not gravity. The front group kept the pace high and eventually we split off into about 10 riders. I patrolled the front and decided to keep within my limits and wait for the following day TT. I was able to stay with lead group once we enter the switchbacks as the grade favored my power. I ended up riding a little too patient and ended up 5th, 12 seconds out of the lead but knowing that I could have gone harder. Alberto came in 18th, feeling good about his performance. We celebrated with complimentary watermelon and chocolate milk and headed down the mountain to prepare for the next day.


We GMBC and Vermont Racers know how to TT. We are lucky to have a great summer series where you get to practice your TT skills and learn how to push yourself in the Race of Truth. In Sutton, they call it the Contre-le-montre. I prepared for this TT like it was the Olympics. I wanted to leave it all on the road and therefore took care of every race day logistic. I got up early, caffeinated, ate some oats and protein, and got the race with plenty of time. Since we hade both driven and ridden the course already I knew the plan was to do one thing….go as hard as humanly possible for 20 minutes. I am not going to bore you with my warm up protocol since I have done so several times before but I nailed it. I put the efforts and calories that I needed and got on my perfectly prepped S-Works SHIV with enough time to open up on the road and then race. I was 5th from last to start so I knew that I was surrounded by the strongest riders. My goal was to pass and not be passed. I blasted out of the start gates and pedaled with anger. I literally told myself that with every passing second, I was significantly closer to the fisnish. This plus the same 3 lines from Katy Perry’s “Teenage Dream” motivated me to push as hard as I could. MY average HR was higher than usual by about 4bpm but my power was spot on. With only 30seconds between riders I found myself looking up the road more than I was looking at my numbers. About 2miles in I passed Alberto standing on the side of the road with a flat. I knew I had to do a good ride for our team so I just snorted and shifted into a harder gear. By the turnaround, I had passed both my 30-second and 1-minute man which confirmed that I was at least going fast. My average speed was at 30.3mph when I caught a 3rd rider. I just kept pushing and ended up finishing at about 19.43minutes, fastest in my field by 1-minute and fastest overall. Alberto hitched a ride and was allowed to continue due to the mishap-rule.




That afternoon was a “short” Road Race. It was a 10mile lap with some hard rolling hills and a flat fisnish. Listen up promoters. If the climbers wanted to win on a stage like this, they could have. If the sprinters wanted to win, it was on the climbers to hurt them. This IS multidimensional racing. The Trek-Bontrager guys adhered to the tactic of anyone in the break but me. They fired off more attacks than one of Michael Vick’s dogs. Each time they would get a gap. The breaks they established would have worked if they either A. let me bridge, or  B. Did not chase each other. They chose to duke it out in a sprint and I was happy to oblige. Some unlikely allies on the Tall Tree Cycles team also wanted a sprint and showed me some Yellow Jersey courtesy and helped me keep the pace high at the end. These guys killed it and really kept the finish fast knowing that any slowing would have been a guaranteed attack, or 3 from Trek-Bontrager. At 200meters to go, I jumped from about 33mph and was able to win the sprint for my second stage win. With me winning, and Alberto showing the field that he is one of the stonrgest riders, the final day would prove to be decisive.


Alberto, finally cracked.

Decisive it was. I went into the race with a 41 second GC lead. The 60 mile RR was packed full of hard rollers and one several-km climb with about 15km to go. My goal was to get into a breakaway with the top GC guys with hopes that their teams would keep the field from chasing. It seemed like the safest bet but the Canadians had another plan in mind. I am not sure what the French words are for “if you are not from the US do not come to the front, pull, think about pulling or even race your bike” but I am pretty sure that’s what was said. I consistently looked back and saw 90+ riders engaged in a group ride with Trek-Bontrager attacking 2-3 at a time. If I bridged, they sat up and the field chased. If Alberto and I did not take to the front, I would have lost by a half-hour and to a breakaway of an entire team. My only tactic was to try and be stronger than a 10-man team and….the entire field. Alberto and I tried. We even recruited the help from Sheldon from BikeMan and the Tall Tree Cyclists but the constant barrage of attacks from Trek-Bontrager. The only way I can describe the isolation is to say that it felt like being cornered in a locker room by a football team and being given an atomic-wedgy in a French speaking province and you are screaming in English. .




In the end, a large group got away after I was isolated on the final climb. I pulled for what seemed like the last 10k but the power of the masses was too much and the breakaway put 1 minute into me. I lost the yellow jersey and ended up 4th on GC.

Here is what I did win though. I won two stages in dominant fashion. I earned the respect of the entire field although did not do care to race their bikes, recognized that I had my work cut out for me versus a 500lb gorilla. I also learned that Alberto Citarella is a monster of a team mate and although he is new to the tactics of elite-level racing is strong enough to effect change in any race he enters. He pulled until he was cracked and then pulled some more. I can honestly say that I owe my 4th place overall GC place to his efforts and dedication.

So, Sutton is a beautiful town with a great race. I will be back for the food, the hospitality and of course the racing. But if an entre field is going to declare war….next year I will bring an army!


Couldn’t keep it, but cherished for two stages.


A Matter of Life or Death

A Matter of Life or Death

by 1K2GO-Onion River Sports on Thursday, June 28, 2012 at 12:38am ·

This title is best explained by a story. This is a true story of what happens when you have to live with fear that something you eat, could kill you or leave you violently ill.

Ever walked into a convenient store during a long ride to re-fuel and thought the world is your oyster!?? I have. I rarely drink soda or eat things like candy bars but when I am 4000calories in the red, and I have a green light to eat what I want, I walk the aisles of that convenient store with reckless abandon. This is because I do not have to carefully select what I can eat. I pick for taste and energy…and that’s it.

But imagine doing that same thing with a Nut Allergy. First of all, how do you even prepare for a 5hr ride or a race with out products that might contain nuts? It would be hard. Then, in the middle of the race…what kind of food do you reach for to top off the fuel stores? 99.9% of the products out there ‘may contain traces of nuts’. So here you are, an athlete, and you are already at a disadvantage. Now…what happens if you bonk? When faced with the challenge of quickly re-fueling, what do you choose?

All this stems from a recent race I attended. A Rider was lead to my car by a team member in need of some serious calories. He had cracked hard during 12mile TT and was pretty much cross eyed from the lack of energy. My teammate asked me if I had any METABALLS. I of course had a trunk full and offered it to the bonked rider.

My first thought was…how does one get so bonked on a 12-mile ride? The rider refused my METABALL offering stating that he was allergic to nuts. It all made sense to me then. The rider was bonked most likely due to lack of safe food choices. So, when in doubt, don’t eat. But this is not easy when you ask your body to do heroic things on a bike. I explained to the rider that the product was Nut-Free and designed for people with severe nut allergies. I was not getting through. The rider stared at the METABALL for what seemed like 5 minutes as I explained that it was OK to eat. I could see the fear in his eyes knowing that he NEEDED to eat, but KNOWING that his throat could swell shut if I was lying.

Finally, the rider opened the package and ate the METABALL. I can eat one of these in 2 bites but the rider nibbled on it like corn on the cob. He was waiting for an allergic reaction that never came.

It was right then and there that I was proud to be sponsored by a company that ‘gets’ it. METABALL makes products that work for athletes. They taste great, proved sound nutrition, fuel up your body and are conveniently packaged. That’s for us people who can eat any thing. For the athlete that cannot eat Nuts, Metaballs taste great, provide sound nutrition, fuel up your body and are conveniently packaged. See the difference? There isn’t one and thanks to METABALL, allergic athletes get to enjoy all the same things a non-allergic person does because this product is designed with that in mind.

If you know anyone who has Nut Allergies, please share this with them. 


Thanks for Reading!


Wilmington-Whiteface 100K(Leadville Qualifier) Report by Team Racer Ben Coleman.

Wilmington-Whiteface 100K(Leadville Qualifier) Report by Team Racer Ben Coleman.

by 1K2GO-Onion River Sports on Monday, June 25, 2012 at 5:34pm ·
Wilmington-Whiteface 100K Report



The only reason I took on this race for the second year running was to qualify for Leadville later this summer. It’s not the idea of 69 miles (apparently they just call it 100k for giggles) and over 10,000 feet of climbing on the mountain bike that cuts my enthusiasm for this race, but rather the final 2000 feet of climbing. This comes in the final few kilometers up the, steep, rocky, and loose service roads straight up Whiteface Mountain. This ends up being a 25-minute hike-a-bike in the sun with small sections of torturous riding mixed in. But Leadville was on the bucket list so I decided to endure it once more.

Aside from the final climb, the hardest part of the race is actually just after the first 5 miles on the first major climb. This is where the elite groups are created that you will spend most of the day with, and making the front group will ultimately end your day 20-30 minutes sooner. After a fast start on pavement, 350 racers hit the dirt climb and I positioned myself toward the front. Unfortunately, with the likes of Justin Lindine smashing the pedals as hard as he could I popped off the front about a kilometer from the summit and watched the elite group of 10 roll over the top about 30 seconds in front of me.

I settled into the second main group of about 15 and for next several hours steadily punched across the climbs and dirt roads of the Adirondacks. By the way, if you ever want to kiss 50mph on mountain bike this is the race to do it. It’s freaky. I moved to the front on the last two major climbs of the day (excluding the trip up Whiteface) and set a hard and steady tempo from bottom to top. I felt great and by the time we came off the final descent and were headed toward Whiteface I had reduced our group to 7. With 15k remaining we hit a long section of single track with some gradual but steady incline through a pine forest. I entered the woods fist and hit the juice. 15 minutes later myself and one other rider came back onto the road with about 45 seconds on the rest of our group. This proved to be a little too much of an effort, and I sat up and soft-pedaled for roughly a mile on the run-in to the final ascent up Whiteface.

I entered the final climb 12th on the road, however once the difficulty of this final climb reached the ludicrous level this all goes out the window. Guys you haven’t seen all day start to come backwards, and people start to catch you from behind as well. When you aren’t riding, you’re not running either, but rather hunched over your bars, putting one foot in front of the other, cursing your existence. 200 meters might take 5 minutes or more. I finally reached the top (which is not the actual summit, the organizers aren’t that cruel), and passed a few guys on the white-knuckle decent back to the base. I rounded the final turn, looked at the clock, and had to open up an immediate cramp-inducing sprint to cross the line a half second under the 5-hour mark.

I ended up 16th overall on the day, and with the licensed pros separated into their own category I was 2nd in my age group. It was just enough for a ticket Leadville. Now I can look forward to 8+ hours between 10,000 and 14,500 feet.

So who’s hiding the altitude tents out there? 

Patriot Half Iron, E. Freetown, MA 16 June 2012 by Dave Connery, Team Member and 1K2GO Coach

The Patriot is a big race down just south of Boston. Run in cranberry country, it attracts a big field from suburban Boston run in a gorgeous area that has great roads and a nice lake swim. Since this is a website with a lot of cyclists, I’ll break this report down for the cyclists and triathletes to both understand.

Cyclists: I woke up early and made my way to the race…
Triathletes: Woke up earlier than expected with race day excitement. Breakfast was a 24oz jar of applesauce, blueberry greek yogurt, a bar, and some electrolyte blox and then out the door.

Cyclists and Triathletes:
The day dawned with good weather. A little breeze was blowing and there were whitecaps on the lake. These calmed down, but waves that were 1-1.5 foot were out there. As I got ready, I started to pump my tires up, and I couldn’t get the pump to overcome the valve spring… I unscrewed the valve extender, and long story short, the valve unscrewed as well and is now permanently living inside my 808. No worries, when you go up to speed, it stays put on the outside. But still, it was un-nerving to have this happen. What is important about this? Adam Myerson has a great blog about arriving to a race early…I did so while annoying, I had plenty of time to still get setup.

Cyclists: I swam, got wet, and then got out of the water and took off my wetsuit.
Men 40-44 were in the 3d wave after Elite Men/Women. I have been working hard on swimming lately, but it was not apparent with the waves. They were crashing over you as we swam out, but I got into a rhythm after about a 1/4 mile of the 1.2 miler. For me, the swim is about getting through it, I had no issues with breathing and getting water in my mouth, but at 34 minutes, I was 6 minutes behind the leaders, 93rd swim split.

Out of the water and into T1. I was a little slow getting things on, but out in just over 2 mins with a long run out of the transition. I was riding with one bottle and the second cage was housing food/tire repair.

Cyclists: I rode a solid upper tempo pace, 254W for 56 miles
Out on the course, calculators had shown me that I should ride 250-260 W for this distance, so I was shooting for 270 to average around there. On course I ride with a Garmin 310 XT for all three events on my wrist, but in the bike I keep my powertap computer on the bars displaying instantaneous power all the time. The Garmin tracks 3 mile power average to see the current trends. I mention this because I came out of T1 again, thankful to be alive and AMPED. I was riding 310 W! I kept backing it off to get into a rhythm of 270 and it took about 4-6 miles to get there. The course has a fair number of turns, but is very flat. With the wind, and the turns, you had to be careful with the crosswinds blowing you sideways much more so than last year. For food, I ate 1/2 bar right away, then two gels, one at :30mins, the other at 1:30. In between I munched a sleeve of Margarita ShotBlox to fight cramps. I dropped one gel, but it didn’t seem to matter that much with the blox. I exchanged bottles on 3 of the 4 chances and really felt like I was drinking on or a little below target. But towards the end of the bike, I really needed to pee. More on this later. Anyway, as the bike progressed, I rode through all of the womens field and caught alot of the first wave at 8 minutes ahead. As I rolled through the second lap, I began to catch folks from the latter waves starting their bike. Some Top Gun jetfighter handling through crowds, but not that bad at all. On the second lap, a chocolate lab the size of Bobby Bailey lined up on me and came after me. I just thought “if I swerve on the aero bars, I am going to go down…” I decided to hold the line, keep pedaling and see if I could get past. He brushed my leg, but did not get his nose in the rear spokes. 5 seconds of terror and no problems!

Finished up the bike, 2:15. I would later find out that this was the fastest split of all. 3 mins ahead of a guy that ran a 2:14 half marathon, and 5-6 minutes ahead of the leaders. Yes!!!! Never a good idea to shoot for winning the bike split, but here they have a prize for it!

Into T2, quick change and out on the course. I really had to pee, and ducked into the portapotty…WOW!!! I peed solid for over a minute! Guess I drank a lot…but it was crossed with the extra salt I took and the caffeine in the gels…

Cyclists: we are now running, no need to pay attention, but the run was roughly twice as long as S. Greenbush TT….but you are on foot.
Out on the road, first mile was 7:25 with the pee stop, then I settled into a series of 6:20-6:40 miles through mile 5. Then a pair of 6:50-6:55s for 6/7. At Mile9 I ran a 7:11. This was a little drag of a hill, and well, it was mile 9. Here I made a vow to shorten my stride, quicken the turnover and keep it sub 7. Based on how tired I was at this point, it really worked. 10/11/12 were 6:56-7. Then, for mile 13 I started to really get that “THIS IS ALMOST OVER” feeling and picked it up running a 6:36, and finishing up with a 1:29.37. Split was 17th, but I am making more and more progress on this run. Last year I was 1:32 at this course, after a debacle of a 2:16 ride. This was the first time I went sub 1:30 at the end of a 70.3. Total time was 4:22.47, good for 5th overall, and 2nd in the 40-44. I ran with the winner of my age group for about 5 miles and then he continued to run 6:30s and disappear over the horizon.

Great combo of bike run here at this race, just need to take a few minutes off the swim and a sub 4:20 is possible.

After the race, driving home was pretty brutal. Had to stop every 1 hr and walk around. But, the first 10 steps were just so painful. Everyone would look at me like I was going to fall down in a heap! However, it was worth it after the 6 plus months of preparation for this, including a complete reconstruction of my run training, going back to a more traditional training plan with longer intervals, tempo runs and long runs.

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