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
Tuesday, October 14, 2008
Monday, October 13, 2008
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
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
Tuesday, October 7, 2008
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.
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.
Wednesday, October 1, 2008
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
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
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