The season, and thanks...

The weekly practice sessions have come to a close, but the racing season is really just gaining steam. I appreciate the attendance and operational help this year. Hopefully everyone improved a skill or two, and some new crossers came into the fold. Look for mo' better content next year. The weather sniffs of true cross conditions on the horizon. 'Nuff of this dry 'n sunny horse pucky. Support Cap City, and all the folks that make it happen. Volunteer some labor if you can find a few spare minutes before or after your race. Until next year, see you at the barriers.....

JMS

10/29 - mock races, final edition

For directions, review previous posts. All riders must have a USAC license or buy a single-day version (forms available at sign-in, $5 fee), pay $2 insurance fee, and wear a helmet. We start racing as close to 6pm as possible. Sunset is just past 6:30pm, so not sure that we will be able to wrangle two full heats. Call 668-1882, or post to the Yahoo group, with Q's.

JMS

Thurs 10/22 mock races ON!

Unless there is a pretty drastic change in the pace of the rain moving in, we're racing. Worthington Methodist Childrens Home. We start as close to 6pm as possible, everyone must sign in, be USAC licensed or buy a one-day, pay the $2 fee, and wear a helmet. All appropriate details have been posted previously, for anyone not having attended before. Early arrival helps everything go smoother. Mason is usually there by 5:40-5:45pm to start the registration. I'm available at 668-1882 for more info.

In the interests of pumping up the attendance, there will be an additional sign-in sheet, for a drawing to win a gratis entry to one Cap City event this season. There could possibly be limitations to this, so no whining. Thanks for all the support. Next week should be the last official practice for 2009.

JMS

Cross practices - miscelaria

First, for those increasingly large numbers that did NOT show up for a fine course and great training conditions, here is a confusing ET's-eye view of the goings on (counter-clockwise). Climbing, descending, less technical, more open, more bog. Special thanks to Paul and Kirk for assistance.

I also may not have posted explicitly enough about the course set-up time. Volunteers are always appreciated, but I don't want to waste anyone's time. IF you are coming, call me en-route (668-1882) so I can plan work for you to do when you get there, or head you off if I already have 2-3 folks coming. I get there about 4:30pm. Either having a helper at the very start, and/or 5:15pm or so, works best. I can only rough plan the course in advance, so specifics are done on-foot or with a pre-ride. We have two more potential sessions, so make the best of them.

Plans are already in the works fork next season's sessions. Post comments or start a discussion on the Yahoo group, and support CCX by doing events and spreading the word about cross.

JMS

Thurs practice update

Conditions appear dry enough, so mock racing is on. 6pm. Arrive early to get signed in and pre-ride the course. Anyone able to come earlier and help set the course is appreciated. Call me if you are on the way, so I can factor it in. Directions are posted earlier in this blog.

JMS

Thursday, October 15 Practice

All right all you cross dudes and dudetttes - tonight's practice will be in Worthington again. Same time same place, same costs, same rules.

>Interview with Jerermy Powers by John Gatch.
>Ryan Knapp and his injury at Harbin UCI sunday
> Great video here of some Cross racing highlights

Rain forecast says 100% today in Worthington.
If it is sprinkling, or drizzle - practice is ON like donkey kong.

If it is raining cats and dogs, or otherwise dangerous weather, there will be no practice.

Sunset tonight is about 7:00 PM est. ugggg Bring lights.

Mason and Jon will be there to get the course set up. Be there around 4:45 or so to help set up. The faster we get set up the quicker we can start practice races. Questions? leave a message here or use one of the telephone numbers listed in other posts.
Farm

Tuesday skills drills

All,

Neither Mason or I can make the practice tonight. We also aren't sure whether the interest is still there for doing two nights a week, with the race season now in full swing. I am still available for doing the Thurs mock races, but with many weekends being double events, that might also be overkill. Even though it was dry, last week's turnout was lower.

If someone wants step in and lead/organize a session for tonight, post to the Yahoo group, and I'll also post it here. Antrim would be my suggestion. I'll take a pulse at the Thurs races and see about the following weeks.

JMS

re: Tuesday mock race

I appreciate everyone toughing out the drizzle and darkness to clean the course. Special props to those that made it early to set flags, barriers, etc. In the hustle I don't get to thank folks individually.

Next week we should be back to the Thursday sched. In the interests of the prompt 6pm start, limited daylight, and a shortage of flags, I'm going to run shorter course lengths. Lap times will be less representative of typical races, but we'll still shoot for several 20 minute races. Oct 29th should be the last practice.

Look for upcoming posts re: possible informal practice time before the Jeremy powers presentation at BikeOne in Gahanna.

JMS

mock races TONIGHT!

Looks like no-to-minimal rain, so the sessions are on.

Practice will be at the Worthington United Methodist Children's Home property.
Here is how to get there from the Olentangy Bike Path.
[http://www.gmap-pedometer.com/?r=2316795]
Here is how to get there from High St. if you are driving your car.
[http://www.gmap-pedometer.com/?r=2316760]

• Practice will start at 6pm promptly. (2008 Course)
• Bring your USA Cycling Racing License
  
• Bring exactly 2-dollars if you already have a USA Cycling Racing License
• Bring exactly 7 dollars if you DO NOT have a USA Racing License
• ----5 dollars for a One-Day Racing License
• ----2 dollars for One-Day Insurance costs
  
• Bring lights for your ride home. (sunset is at 7:06pm)
• Bring IT
  

Everyone must pay to race, and sign a form. Sorry, we can't let you race if you don't pay and sign the USA Cycling Insurance forms. We must charge for insurance - this is private property. Any of you that can arrive early to help set up the course is helpful. Please call Jon (668-1882) if you're coming. I should be there after 4:30pm.

practice race this week - show of hands

All,

Due to the Jeremy Powers visit at BikeOne this Thurs, we've decided to not have any official practice that night. There may be several informal options, so check the Yahoo list.

We have discussed having the races on Tuesday, instead of the skills. First, we are checking with the venue for conflicts. If that's a go, a show of interest would help. Are riders interested in mock racing on Tues, or the usual skills, or a night off. Post to the Yahoo list, or email me directly at . I'll confirm results Tuesday afternoon.

JMS

re: mock races Oct 1

Race times start around 6pm.

JMS

mock races Oct 1

We are racing tonight, again at the Worthington Methodist Childrens home. Get there early and get registered. Remember, all riders must carry a current, valid USAC license, or fill out the single-day form ($5 fee), and all pay $2 to cover the insurance costs, provided through Team Awesome. Exact change really helps. Anyone available for course set-up labor is welcome to help out. I'll be there by 4:30pm. Call ahead if you can so I can factor in the plans.

JMS
668-1882 cell

Tuesday 9/29 practice cancelled

Sorry folks, but the usual suspects are all unavailable. If anyone plans on unofficially training anyway, post to the Yahoo groups and I'm sure others will follow. Train your weaknesses, race your strengths.

The Thurs mock races in Worthington are still on at this point. Check here for day-of updates.

JMS

Thurs course set-up

If you like having these mock races, consider helping make them happen. Even with a rush job, it takes me about 2hrs to do a course solo, plus 1/2 hr at home pre-designing. I'm no cross course genius, so I'd welcome the labor as well as creative input. The earlier we are done, the sooner the races can start, and daylight is getting shorter. Just one or two people per week would be great, and knowing ahead of time even peachier. And actually, if one person could commit to helping Mason with the sign-in each week, that would also be awesome.

And to those that wimped out last Thurs due to the rain, a couple of dozen soccer kids got something to say to you (insert raspberry noise here). You missed some super training opportunities.

JMS

...and....

One dislocated index finger, w/bruised RH shoulder and LH shin

Follow up - Thurs Sept 23 Practice

Believe it or not I think we had almost 20 boys and one woman (you rock, Jen) show up last night in the sprinkles. A great group of folks - all various levels paid to mock-race in the rain on a challenging course. My gps map from last night in the photo.

The course included two PVC barriers, two log barriers with a hard left turn between them, several down and up's, some low and flying branches, lots of twisty bits in and around trees/bushes, a few really gushy grass sections (filled up with water as our practice progressed) and a short bit of pavement. We had I think two bee stings, one small bruise, one pulled calf muscle, course cutting by JH, and lots of drooling in the rain by everyone.
Thanks to Jon and Mason and anyone else that helped setup. Everyone that showed up to race stayed to help tear down. Kudos.
Thanks to Team Awesome for paying out the cash (making the 'fancy flyer') for the USA Cycling permits and getting this new practice location together.

We still need more volunteers to help set up. Please let Jon know if you can lend a hand before the practices.

practice is on!

yea, buddy.....

Thurs cross practice update

First, the facility requested that we park in a different lot this year, circled here

http://www.gmap-pedometer.com/?r=3214673

Second, it may be a rain-out. I plan on being there around 4pm to start the course set-up, so another update will be posted by then. I think we can handle damp, but a saturated course would do too much damage. IF we race, volunteers are appreciated.

JMS

Thurs.Sept.23 Practice Location-Worthington >>>

Gang,
tonight's practice will be at the Worthington United Methodist Children's Home property.
Here is how to get there from the Olentangy Bike Path.
[http://www.gmap-pedometer.com/?r=2316795]
Here is how to get there from High St. if you are driving your car.
[http://www.gmap-pedometer.com/?r=2316760]

• Practice will start at 6pm promptly. (2008 Course)
• Bring your USA Cycling Racing License
  
• Bring exactly 2-dollars if you already have a USA Cycling Racing License
• Bring exactly 7 dollars if you DO NOT have a USA Racing License
• ----5 dollars for a One-Day Racing License
• ----2 dollars for One-Day Insurance costs
  
• Bring lights for your ride home. (sunset is at 7:29)
• Bring IT
  

Everyone must pay to race and sign a form. Sorry, we can't let you race if you don't pay and sign the USA Cycling Insurance forms. We must charge for insurance - this is private property. If any of you can arrive 5:20 PM or so to help set up the course that would be very helpful. If you've raced and not helped set up or tear down, this is a great night to put back to the sport and help. The season has started for some! Only 9 Days till This happens.

We hope to get in a bunch of racing tonight. Bring a friend and a cowbell.
questions? leave a comment.
Farm

practice tonight a go!

Antrim Park, likely in either this area

http://www.gmap-pedometer.com/?r=3209529

or here

http://www.gmap-pedometer.com/?r=3209549

practice tonight 9/22

No final decision yet. Sun is currently out, but stuff could brew up, and the turf is probably fairly saturated. Tentative plan was for low trauma/compact drills (w/o flags or barriers) at Antrim, led by Mason. An update will be posted by 5pm-ish.

JMS

re: Kenny park 9/17

Labor volunteers are welcome. I would say no earlier than 5pm. We can't do an elaborate set-up, or start too early, w/o knowing what the soccer folks will be doing. Most likely we'll stick to the perimeter of the land, use elevation, twisty turns and the singletrack, to bump laps times up.

JMS

Thursday, Kenny Park, 6:00 pm

Looks like we'll be a Kenny Park one more time, sorry for all the confusion. We should be able to start at the Children's Home next week.

See you there, bring your lights!

Cheers.

Tuesday, 15th, Kenny Park

Let's plan on Tuesday at Kenny Park again for the skills practice. We're hoping to put a skills / obstacle course together. The plan is to hold heats with a handful of people and see how you fare. A mini skills race, of sorts.

Mason is planning to set up, if you can help, head to the park around 5:30 and let a hand.

C-Bus Cross Practice Video - 09/10/2009

Here's a long video (12 min) of practice. Sorry for the length, still trying to learn the editing part and ensure I get everyone riding/racing. Hopefully the music is entertaining enough for everyone, if not you can always hit the mute button :) I need to bring a taller tripod for the video camera. I slowed down some of the "A" and "B" riders to show how different everyone takes those turns. >Note where some are looking and where others are looking, check out the body position, most are sitting down. Is everyone pedaling? What are they doing to get through there faster? Also look at those getting back on their bikes after the barrier's. Who's fast? Why?
enjoy,
Farm

Practice This Week, Tues + Thurs

We hope to see a good showing this week again, thanks to all who came out last week.

Tuesday (tonight) - Kenny Park, about 6 p. Keep an eye on the weather. If it's really wet, we'll likely cancel. If it's just a light rain, it's looking like we'll be there. Don't want to tear up the park and lose the venue.

Thursday - Let's do Kenny Park again, 6p. We're looking at setting up two courses, a learners course, and another that can run in tandem. Still working out the details for the Children's Home.

Be sure to read Gamm's article below, good stuff there.

Transitioning into Cyclocross Season

The foundations of a successful Cyclocross season are laid long before the days shorten, leaves turn, and temperatures drop. The beginning of any Cross program begins with a proper transition from the road or mountain bike training which typically occupies a ‘Cross racers spring and summer. There are two approaches taken to this transition, the appropriate choice is dependent on athletes expectations and goals for the upcoming ‘Cross season. The first approach is to utilize a full recovery period before transitioning into a Cyclocross training program. The second approach is to adapt ones road or mountain bike fitness developed over the spring and summer and carry it as long as possible into the Cyclocross season.

For those athletes with goals looking to ride strong for the entirety of their local or regional series, as well as those aspiring to bring their best to Nationals in December; a full recovery period is in order. This essential recovery period is often overlooked or cut shorts as the athlete often is concerned about losing fitness or motivated to start their upcoming Cross training regiment. Depending on the intensity of the athletes program during the previous months, a break of about 7-14 days of either time off the bike or a drastically reduced training volume and intensity must be taken. This time off ensures the athlete will adapt properly to the upcoming stresses of the Cross season as well as a great window to start developing running abilities, core strength, fitting and adapting to new equipment, and mental preparation for the challenges ahead.

The second approach is to adapt the athlete’s road or mountain bike fitness built throughout the spring and summer and directly applies it to Cyclocross racing. This approach is usually best for the athlete looking to “stay fit” or “just have fun”. I like to relate it to using a blunt object to perform surgery, although it may get the job done, its unlikely to end pretty. Even with a well designed program the athlete continues to perform well until the inevitable physical or mental fatigue sets in. At this point it’s usually best to pack it in and enjoy the offseason to avoid digging oneself into an even deeper hole. When planning this transition the athlete is best suited to work on their limiters before the Cyclocross races begin. For roadies this usually means development of muscular force and endurance, such as big gear and threshold work. For mountain bikes this could be a great time to focus on building some leg speed and developing anaerobic capacity. As always, these limiters vary for each individual.

Cross rewards athletes willing to train to the specific demands of each race. This can be done by practicing starts, sprints, technique, and developing muscular endurance for the duration of the event all on Cyclocross course. All of these can be done in a structured format at weekly the weekly cross practice, other training should be designed to compliment those efforts.

The 4 to 6 weeks leading up to Cyclocross season is the ideal window of time to start laying the foundations to a fun and successful season. The races of November and December are won with investments made in August and September.

Ryan Gamm is a USAC certified level 2 coach working for Ohio Valley Velo Sports. Ryan is a 2008 Miami University MA graduate as well as the 2007 OVCX Series Champion, 2007 Ohio State Cyclocross Champ, and 2007 Ohio Valley Spring Series Champion.

Kenny Park, mock race edition

Minus the soccer practices, we were able to fire off two 5-lap events, plus some additional skills guidance. I'd say attendance was at least 30 riders. I forgot the sign-up sheet, so the schwag drawing (new merch has been supplied!) will be forwarded to next week Tuesday. For future race Thursdays, race entry coupons should return.

I really encourage riders new to racing, cyclocross or other, to seek advice. That's why we are doing the skills nights. There are some experienced local racers showing up, so tap that knowledge base. Fitness is not the only thing that makes them fast.

Always check this page for last-minute updates on Tuesdays and Thursdays, for locations and arrival times. Any extra labor assistance is appreciated, but I don't want to have anyone needlessly waiting around. Skills night set-up should usually be around 5:30pm. Race nights probably 4-4:30pm.

JMS

Practice Set-up Timing Tonight!

For those interested in helping set-up tonight, don't get there too early! Jon said he mentioned a time around 4:00, but let's make that more like 5:00 or so. Thanks in advance to anyone who's able to come out early.

Thursday, Kenny Park, 6:00 pm

This Thursday will be at the same park, (Kenny Park) about 6:00. Next Thursday we should start at our regular venue. This week, we plan to set up a shorter practice race course and have some additional skills sessions going on. See the post below for location, or check for Jon's email with riding directions.

If you can get there a little early, any help setting up would be greatly appreciated.

Have questions on how to do something, not quite getting your remount? Can't lose the stutter step? Feel free to ask for additional help / advice.

Thanks again to everyone for coming out last night, to John for his set-up, he and Mason for their teachings, and to those who helped tear down.

first practice @Kenny Park

Thanks all for a huge turnout. Nearly 40 riders. I talked to many new folks, so the word is getting out. Lotsa help from the Jeni's crew, and others. Thx!! Loads of valuable info doled out, too, so I'm expecting results at the first race. Keep yer eyes peeled to these pages for the final call, but I believe we are going to try to have the 9/3 race at at Kenny Park. Might be a shorter course than previously, but riders make the race, right? Be sure an arrive early for a warm-up, and sign up for the chance to win a gratis race entry.

JMS

I am no video editor...but I just got my camera and thought this might be a good way each week to see the practices, turnout and how they flow. Hopefully, I'll be able to get some cool video and catch everyone doing something right :) Props to all that showed. Bring a friend next practice. Show up early for set up or stay late to help tear down if you can.
Farm

Kenny Park, September 1

Our first Skillz and Drillz practice will take place at Kenny Park, starting at about 6:00 pm. Details are in the post below, here's where we'll be:


View Larger Map

We're on! Planning to start September 1st.

We have set a schedule for the 2009 season. Perhaps is was the tasty brews, but we were persuaded to do this twice a week. Tuesdays will be a Skillz and Drillz session, and Thursdays will be practice races, same sort of thing we did last year.

Skillz and Drillz

New for 2009. This will work on the general skills needed to be competitive in cross. We'd love to see the Columbus crossers have an advantage in the bigger races simply due to technical ability. We'll work on dismounts and remounts, barriers, starts, cornering, and anything else that you'd like to work on. So throw your ideas out there.

These are intended to be for the well-seasoned and the beginner. If you've been doing this forever, hone your skills and feel free to help out. Take someone aside and give some tips, etc. If you're a beginner and you have training questions, hopefully we'll have some people there to help give some ideas, just ask. Some great links down the page to help refresh.

The logistics:

Every Tuesday until further notice, starting Sept. 1 Starting time is about 6:00. This practice will move around to various locations and may change. We've had to eliminate a couple venues we used last year due to complaints. We'll edit this post and add location information, but wanted to get this up.

Sept 1 - Kenney Park, Graceland area
Sept 8 - Kenney Park, Graceland area
Sept 15 - Wymann Woods, Grandview (corner of Grandview and Goodale)
Sept 22 - Berliner Park (South end of Olentangy bike trail)
Sept 29 - Whittier Peninsula

Practice Races

If you attended last year, you know the drill (scroll down the page for info). All practice races are planned to take place at Worthington United Methodist Children's Home (we do have to confirm the schedule with them). We will follow-up once the meeting takes place.

New this year, we have to provide insurance. So, everyone will be required to pay a $2 insurance fee to race. Please note that it would likely be beneficial to you to have a USA Cycling license, otherwise I believe you'll be required to purchase a 1-day license for additional $$.

As of now, plan on starting Thursday Sept 3 - Worthington United Methodist Children's Home
We'll plan on running through the end of October, as daylight allows.

Here is last year's format, we'll be doing about the same thing:

6:00 pm: Meet and greet; sign up for the insurance.
6:10 pm: Parade lap to learn the course.
6:15 pm: Mount/dismount practice (get rid of that stutter step)
6:30 pm: 3-lap race (~12 min. effort)
6:50 pm: More practice starts or mount/dismounts
6:55 pm: 3-lap race (~12 min. effort)
7:15 pm: More practice starts or mount/dismounts
7:20 pm: 3-lap race (~12 min. effort)
7:35 pm: Course tear down

Hope to see you there!

2009 C-Bus Cross Practices

Gang,
Hang tight. We are almost there.
Some cool folks are working out the details and trying to get these practices organized for 2009.

In the meantime - Ryan T wanted to remind you. What cyclocross parts are you missing? Pick them up from your local bike shop now!

That's a wrap

Thanks to all who came out and attended the practices; they are only as good as the number of people who show up. So, thanks for doing your part to grow the cross scene in Columbus.

With darkness creeping up on us, tonight was the last practice we are organizing for the season.

See Mason about some flash-mob-style practices along the bike path.

-Ryan & Jon

Worthington Practice Tues 10/14

Same place and format as last week. Drawing for Cap City Race Coupon #5 (the last one).

Our use of the UMCH campus seemed to work out for all parties involved. Thanks to Ed and Dee Minor for setting that up for us (I didn't want to thank them publicly until the first practice went well).

This may or may not be our last week of practice; we'll see how we do on time with sunset. Tearing down (or setting up) the course in the dark is no fun.

See you tomorrow.

-Ryan Rish

Recovery

It’s already early October, and if you are reading this you have more than likely been to a couple Cyclocross races and weeknight practices. It’s also probable that you may begin to notice the sting in your legs lasting a little bit longer after each workout. As you reach peak fitness the risk/reward ratio of each workout becomes skewed. To put it simply, the more fit you become the more likely you are to encounter some setback with each intense workout, these can include burnout, exhaustion, injury, ect. Fear not, with increased attention to recovery these problems can be avoided.

It goes without saying that recovery is a crucial part to any training program. Cyclocross is no exception, however, that are some unique demands from a typical road or mountain bike training program. Recovery can be approached from two directions; training structure and schedule, and strategies which can be implemented during your time off the bike.

Training Structure and Schedule: Typical cyclocross training programs have a higher frequency of intensity than most road and mountain bike racers have experienced. Due to the nature of these high intensity efforts it is imperative for the athlete to begin these efforts fresh. Cyclocross races are no different. The idea of “training through” races or workouts in not beneficial to the athlete in the same way that it can be for other events.

To put it simply; since your hard days need to be harder, your easy days need to be easier and more frequent. When looking at the big picture the same logic should be followed, as training cycles become more intense, they should also include rest periods more frequently. Rest days should be frequent and include “recovery spins” to help promote faster healing of damaged muscle tissues.

Off the bike Strategies for Recovery: The most effective forms of recovery off the bike are Sleep, Massage (if available), Stretching, and Proper Nutrition. These should be daily habits, not just employed on big training days. Other stratigies include ice baths, compression socks and tights, leg elevation, napping, listening to relaxing music, or just sitting around and watching TV for several hours.

By implementing proper recovery; both short and long term, Cyclocross racers can help insure a long, fun, and fruitful season.

If you are going to be a bear, be a grizzly.

Worthington Practice Tues 10/7

This Tuesday (10/7) we are going to try out a new venue at the United Methodist Children's Home. Please practice your best behavior when you come; we are doing this first practice on a trial basis (so watch the potty mouth in the off-camber turns). The course is near the residence of the director, Dean Pulliam, and he will be out taking a look at the spectacle we are (so be sure to thank him if you see him for allowing us to use the campus).

DIRECTIONS: From the bike path option 1 & option 2, from High St. if driving.

Here's a rough course map...a good mix of high-speed, off-camber technical bits and power sections.

FORMAT:

6:00: pre-ride
6:10: 20 min race (rest 5 min MAX)
6:35: 20 min race
7:00: coupon drawing
7:05: course tear down

Jon will be running the practice; I have a function at the Wexner Center with my pre-service teachers.

Bring your lights for riding home.

-Ryan & Jon

Learning about Cross 2

Just to update a previous post, Brandon Dwight has new how-to cross videos on VeloNews.TV: Cyclocross bike equipment; Dismounts, remounts and carrying the bike; Avoiding common mistakes during a 'cross race; Tips on improving your starts; 'Cross race etiquette.

Thanks Swainer for the tip.

Practice Tues 9/30 @ Woodward

Back at Woodward for this week. I'm working on getting it closer to campus now that classes have started. Let's get an earlier start with the shortening days.

6:00 pm: Sign up/warm up.
6:15 pm: 5-lap race (~15 min. effort) 5 min. rest
6:35 pm: 5-lap race (~15 min. effort) 5 min. rest
6:55 pm: 5-lap race (~15 min. effort) 5 min. rest
7:10 pm: Drawing for Cap City Race Coupon #3
7:15 pm: Course tear down

Jon S. and I will set up on Monday, Jon S. will run the practice, and I'll show up around 7 pm to tear it down (I have class on Tuesdays until 6:18).

-Ryan Rish

Barrier Video

Check your barrier technique at practice tonight. Thanks for being flexible about the venue; hope it wasn't too dark on the ride home from Woodward. We'll get the mini races going off sooner next week.

QUICK TIP: Set your bike down; don't drop it. You don't want your bike bouncing around or your chain flopping off. Plus, you can set the bike down and use it to steady yourself before the remount. In the original audio you can hear a lot of chains slapping stays after the barrier.

Thanks especially to Jon for all the help with the course set-up.

Good luck at the races this weekend. Don't forget the clinic at Kenney Park this Friday @ 6pm.

-Ryan Rish

Practice Tues 9/23 NEW LOCATION

PRACTICE MOVED TO WOODWARD MEMORIAL PARK.

Now that the soccer league at Kenney Park is playing matches, they have reoriented one of their fields so that it will not be possible to have practice races there.

We are moving the practice to Woodward Memorial Park, so you'll have to pedal an extra couple miles to get there: here's a map from the bike path. We'll get the course flagged tomorrow afternoon and post more details.

There are natural barriers on the path into Woodward, so do what you do best to get there.

Jon S. will hang back at Kenney Park to pick up anyone who doesn't get the word on the change.

Sorry for the last-minute change; tell your friends. The Friday clinic is still at Kenney Park (no matches on Fridays).

-Ryan Rish

Format...

6:00 pm: Meet and greet; sign up for drawing.
6:10 pm: Parade lap to learn the course.
6:15 pm: Quick shouldering demo
6:20 pm: Win-and-out practice starts (shoulder/run-up @ end)
6:30 pm: ?-lap race (~15 min. effort) 5 min. rest
6:50 pm: ?-lap race (~15 min. effort) 5 min. rest
7:10 pm: ?-lap race (~15 min. effort) 5 min. rest
7:30 pm: Drawing for Cap City Race Coupon #2
7:35 pm: Course tear down

Columbus Cyclocross Clinic

Fri Sept 26th 6pm Kenney Park

Beginner to Intermediate Cyclocross Skills Clinic put on by the Ryan’s (Gamm and Rish). Please come prepared to have fun and bring plenty of questions. We will spend time going over basic skills and will spend as much time as necessary on a Q&A session covering equipment, nutrition, strategy, race day prep, and anything else you can think of….. Hope to see you out there!

**Important: All riders need helmets and must sign waivers before starting the clinic, $5 mandatory donations to cover costs.**

No Practice Tue 9/16

Stay home and do your yard work, or your neighbor's.

Go Race Your Bike

The first Cap City Race is this weekend. Kyle says that the course has nice flow, and the finish is uphill. You may have to shoulder your bike and sprint for it; first body or bike part across the line takes it.

So can anyone take the $200 win from Nato?

-Ryan Rish

Race Coupon Winner: Brian Schultz

In my haste to pack up last night, I didn't give Brian his race coupon. Brian, I will give your name to the promoter of this weekend's Cap City Race, Kyle Wingler. If you don't want to use the coupon this weekend, I'll give it to you at the next practice.

-Ryan Rish

Cross Clinic

A Cross Clinic is in the works for Fri September 26th from 6pm until whenever. We will be primarily focusing on basic to intermediate Cross skills as well as a Q&A session afterwards. This should also be a great way to prep for the Alum Creek Cross race the following day. There will most likely be a $5 donation forcibly requested to cover costs.

Interested parties please contact/rsvp Ryan Gamm at gammryan at hotmail.com

More details to follow soon.

-Ryan Gamm

Another Great Turnout

28 people, 7 of whom were women. WOW, again! I report this in the hope that even more people are encouraged to show up. Good to seen the Columbus cross scene out and having fun. Always a refreshing time of year to take a break from the 'tude of the road scene.


Left to Right: Women, Men 3rd Group, Men 2nd Group, and Men 1st Group

I quickly realized tonight that doing any kind of instruction was not going to be manageable with close to 30 people. That works best in small groups where you can concentrate on each person's needs. And I also quickly realized that we had a good mix of cross veterans and newbies (not that the veterans couldn't use some brush up). So here's 2 ideas:

1. One or more of the veterans show up early (~5:30p) to work with anyone who wants to work on specific skills (like the ones in the Dwight videos). A veteran would work with a small group to provide advice and address any issues of technique. If you are interested in doing this, leave a comment and we'll get the word out that you'll show up early for anyone who is interested.

2. Gamm comes up and puts on a clinic at Kenney Park. I called Gamm to tell him there might be some interest. He is thinking of a Friday before one of the Cap City races. He's going to post something about this soon, so be sure to let him know if you are interested. Gamm has done a host of cross clinics before, and he's doing one for your competition down in Cinci.

Anyway, let us know your thoughts on that.

From the feedback I'm getting, the mini races seem to work well for getting in some intensity. The old track coach in me wants to run a scripted practice, but I'm realizing that the social aspect is important too...so no more plans for drills between mini races. (I'm sure it's obvious that I'm making all of this up as I go along.)



Stay tuned for next Tuesday. I have to talk to the soccer coaches to be sure all went well (which I think it did). Most likely we will be back at Kenney Park next week.

And no, that course was not typical of a midwest cross race course. But I can tell you that all of those elements have been in courses before, just not jammed all in 1K.

Skills, it's about the skills.

-Ryan Rish

Tonight's Practice

Bring your mud tires tonight. There's a bit in the woods where you might need a little more bite out of your tires.

Be sure to pre-ride the singletrack tonight. It's no big deal if you're used to riding off-road. If you're not (Isaiah), check it out before the mini races. If you're not comfortable with it, there is a bail out route along the tree line. We just don't want a newbie breaking his/her collar bone, but we also want to make the course fun.

I have an agreement with the soccer coaches conducting practice at Kenney Park that if we become a nuisance to their practice, we will discontinue. Their soccer league has a permit to use the park. They should be finishing up as we are getting into the mini-races. However, let's please err on the side of caution and stop if you see a kid chasing a soccer ball in your path. Tonight's kind of a trial to see if we can co-exist.

Scroll down for more details.

Choose your own adventure.

-Ryan Rish

CX Clinic Up North

Shawn Adams is holding a Cyclocross Clinic in Broadview Hts. on Sept. 27th.

Yes, it's the same day as a Cap City Race; and yes, you should race your bike. But if your stuck in the Greater Cleveland area check out Shawn's clinic. You can learn a thing or two from those boys (and girls) up north.

Posting for the greater good.

-Ryan Rish

Learning about Cross

As you may already have discovered, there is a wealth of advice about cyclocross available online, in books, and even in video.

In case you haven't seen these articles from two cross gurus: Adam Myerson & Andy Applegate.

Also the Brandon Dwight videos that cover the basics: 1.) intro, 2.) course, 3.) dismount, 4.) barriers, 5.) shoulder, 6.) remount. Sometimes it helps to see it.

Post a comment on the blog to share other sources you found useful.

-Ryan Rish

Next Practice: Tues 9/9

Next practice, Tuesday, Sept. 9th @ 6pm, Kenney Park behind Graceland on High St.

We're moving practice to Kenney Park behind Graceland. The course will again be marked with marking flags (red on right, yellow on left). The lap is ~1K, and lap times will be 3+ minutes. The course will feature some off-camber turns, 180-degree turns in sand, a run-up, single track, and a tough little technical part. A double set of barriers will also be out on the course for practice.

We'll set up on Monday evening, if you're interested in coming out and helping.

Here's the format:
6:00 pm: Meet and greet; sign up for drawing.
6:10 pm: Parade lap to learn the course.
6:15 pm: Mount/dismount practice (get rid of that stutter step)
6:25 pm: Win-and-out practice starts
6:30 pm: 3-lap race (~12 min. effort)
6:50 pm: More practice starts or mount/dismounts
6:55 pm: 3-lap race (~12 min. effort)
7:15 pm: More practice starts or mount/dismounts
7:20 pm: 3-lap race (~12 min. effort)
7:30 pm: Drawing for Cap City Race Coupon
7:35 pm: Course tear down

Bring your helmet, two friends, and at least two water bottles.

BE AWARE OF THE YOUTH SOCCER PLAYERS, AND BEWARE OF THEIR PARENTS!

Seriously, keep an eye out for kids chasing soccer balls.

To get to Kenney Park from the bike path, take Henderson Rd. or Broad Meadows Blvd. (across the bridge south of Antrim Park), then take High St. to Graceland Shopping Center. Use Graceland Blvd. to go all the way to the back where Kenney Park is. There is parking and one Port-o-John (not a nice one).

Each week we will tweak the format based on your needs and input. We will gradually make the mini-races longer and the rest between them shorter. You will benefit from spending at least an equivalent amount of time at your race effort compared to the amount of time you will be racing: typically, Cs race 30 minutes, Bs race 45 minutes, and As race 60 minutes.

As always, our goal is to help with the learning curve involved with improving at cyclocross racing. We all benefit from practice, as once polished skills become rusty during the road season.

The best way to learn is to ask, ask, ask and ask again. Ask about bike setup, ask about technique, ask about tire pressure and choice, ask about what is the best line in a turn. It's how we all learned at one time or another (and are still learning). Ask at practice or ask on the blog, but please ask. And if you have knowledge to share, please do. There are no experts, we are all learners.

And as always, please invite everyone and anyone who is interested in learning more about cyclocross, whether they have a cross bike or not.

Hope to see you Tuesday.

-Ryan & Jon

Start Position at Nats

Even if you're on the fence about going, registration opens Sept 15th @ midnight CST. Start positions are largely determined by order of registration. The B and masters races fill up the fastest. Two years ago, I waited 30 minutes after registration opened and ended up with the 86th start position in the 30+ race. By the time I worked my way up to the top-20 in the race, I was cooked (and the race was almost over). Hope you have a fast connection.

But of course if you finished top-10 last year or have UCI points, then you can go to bed early on the 15th.

CORRECTION: Only the past national champion will be called up. I respect both Jeff and Bill, but they don't see eye to eye on start positions (not a short joke, Bill). In a pipe dream USAC would get off their duffs and add cyclocross to their ranking system and keep it updated for assigning start positions at nationals.

CORRECTION #2: Juniors 10-16, Junior Women 17-18, U23 Women, and Masters: (1) The first rider called to the line will be the defending National Champion from the previous year if still in the same class. (2) The next riders called to the line will be the previous year's second through eighth finishing positions. If a previous year's champion from another age group moves to a different category, that rider will displace the eighth placed rider. If any of the aforementioned riders are not participating, those spots will be filled by order of registration. (3) All other riders will be staged in the start grid by order of registration.

I won't be there, but Gammer will be.

-Ryan Rish

Great turnout for 1st practice

Great turnout last night: 18 people (3 Women), WOW! Awesome for the first practice.

Thanks to all who came out, had fun, and helped tear down the course.

Keep checking this blog for next Tuesday's plans; we are going to switch venues until Norman (resident) cools down. The majority of the residents were super positive about us being there, though. And we have plans of attending the community association meeting to make further inroads.

I have another spot in mind for Tuesday and will scout it out tonight; look for a post with a new map and directions for getting there from the bike path.

Bring ANOTHER friend next week, and post a comment with suggestions for the format. Did you like the mini races? Would you like a skill session to cover the basics? Practice starts?

Let us know; we're encouraged by your enthusiasm.

And don't forget, next practice is the drawing for the Cap City Cross Coupon. If you win, you race for $5 at one of the first five Cap City races.

-Ryan Rish

Make the most out of your Cross practice sessions

Cross races can be won and lost in the turns. Riding smooth and maintaining flow will not only keep your speeds high and prevent crashes, but will also save energy…lots of energy.

Group training sessions provide a fun way to accomplish the high intensity efforts necessary for building the fitness necessary for Cyclocross racing, as well as an opportunity to fine tune race skills and bike set up with out the pressure of a race environment.

The multiple race formats at the Columbus Cross Practice allows riders the opportunity to experiment with tire pressures, different lines, and braking techniques. Not only can you hone your own skills but if you keep your eyes open you might just be able to steal a few ideas out of the advanced riders' playbooks.

Race clean. Ride dirty.

-Ryan Gamm

Cap City Cross Coupons

Tuesdays before the first five Cap City Cross Races we will have a drawing for one $5 entry fee coupon for that weekend's race. If you win one of these coupons, you will only have to pay $5 to race that weekend instead of the regular low fees.

Be sure to sign-up for the drawing at practice on Tuesdays. The more practices you attend, the greater your chance is for having your name drawn.

Drawings for schwag will also be held as I round it up.

You can only win once, and you have to be present to claim your prize.

Thanks goes out to Andy for the coupons!

-Ryan Rish

First Practice: Tues 9/2

First practice tomorrow, Tuesday, Sept. 2nd @ 6pm.

The course is marked with marking flags (red on your right, yellow on your left). The lap is a little over a mile, and lap times are 4-5 minutes. The ground is hard and fast, so we put in many twists and turns to keep it fun. One run-up and one set of double barriers. Thanks to Larry, Lisa and Jon for helping setup the course.

Here's the format:
6:00 pm: Meet and greet; sign up for drawing.
6:15 pm: Parade lap to learn the course.
6:30 pm: 2-lap race (10 min. effort)
6:50 pm: 2-lap race (10 min. effort)
7:10 pm: 2-lap race (10 min. effort)

From week to week, we plan to change up the course and the format based on your input. So feel free to let us know what you think; we want to make this a cyclocross practice that serves as many people's needs as possible. We also want to attract as many new people to the sport as we can, so please invite everyone who is even curious about cyclocross.

Even if you're out on your road bike stop on by and check us out. The course is at 5400 Foster Ave. From the Olentangy River Bike Path, cross the bridge south of Antrim Park to Broadmeadows Blvd. cross High St. over to Meadowlark Ln. and on up to the course.

Hope to see you tomorrow; bring a helmet and a positive attitude!

-Ryan & Jon