Columbus Cross Practice

Thanks

2011-11-02T15:57:00.003-04:00

Thanks for coming out this year peoples. We had beautiful weather for every practice, I don't think we could have asked for much more. Hopefully everyone took something away from the practices. The season's not quite over yet, see everyone at Cap City, OVCX and NEOCX races!

Also, thanks for coming early to set up and staying late to tear down. The help really made it easy for me to show up week after week.

Keep an eye out for weekend and/or off season practices. We're clear to use the space whenever we want, so we can do stuff whenever if there's enough interest to set up a course or do some skills stuff instead.

Good luck with the rest of your seasons, keep it jerk free.

Spencer

LAST DITCHCROSS 2011 - Tuesday November 1, 2011

2011-11-01T10:03:00.002-04:00

Last ditchcross of the year. We've only got a little bit of sunlight left, but let's use as much as we've got. I'll be out there at 4:30 to set up. Be ready to go by 5:15-5:30.

Map!

See ya out there!

Spencer

Tuesday, October 25, 2011 - Practice is Happening

2011-10-25T13:46:00.003-04:00

Practice is happening tonight.
Spencer will be there for setup, around 4:30-5:00 show up to help if you can.
Kevin will take the gear after teardown.
Stick around to help please to help as always.

Bring your:

Helmets
Bike
spare tubes
multi tools
Lights
Fitness
Skill
Smile
Upgrades
A-Game, B-Game and C-Game

DITCHCROSS IS ON FOR Tuesday Oct. 18, 2011

2011-10-18T10:24:00.004-04:00

It looks rainy. Practice will be ON. Come help set up. Ditchcross begins at 530.

Spencer

October 13 - Skills Practice - Wyman Woods

2011-10-13T17:01:00.000-04:00

Sorry I didn’t post anything up….sooner

Informal Skills practice tonight at Wyman Woods.
We’ll work on starts and some other skills.
about an hour of your time ;
6p to 7p
bring lights - dark at 7 now.

Farm

October 11, 2011, Practice Photos

2011-10-12T17:12:00.002-04:00

The Daylight is fading fast. Cross practices are getting shorter, however everyone is getting faster. Many new faces.

There has been an improvement in turnout this year.

The no-jerk rule has been supported.

We are all still having fun, keep it weird.

PRACTICE IS ON TONIGHT

2011-10-11T09:12:00.001-04:00

Dtichcross is going to start at/or around 5:30. Come early to help set up or stay late to help tear down.

MAP

Spencer

October 4, 2011 practiceCX

2011-10-03T15:53:00.003-04:00

Looks like tomorrow is Tuesday. Guess that means???? It's practice time. Ya'll know the drill. Get there, practice those lines, and get faster.

The only minor change this week will be the starting time. We're going to roll back the start to 5:30pm EST to beat the sunset. Tomorrow is going to be a nice do so we'll use every bit of the light we have to practice. I'll be there by 4:30 to set up.

If you don't help set up, please help tear down so we can all finish up and drink beer quicker.

Once again, we'll be at the crossditch behind Jesse Owen's Memorial Stadium.

MAP

Spencer

Skills Practice on Thurs 28 - I can't make it

2011-09-28T11:21:00.002-04:00

Folks,
sorry I had to move around my schedule for personal reasons and I won't be able to make it to Wyman Woods on Thursday.

If anyone is interested, I suggest you hit up the park and practice and hone those skills.
If you are racing both days, I would suggest not too much hard effort, but focus on skills, trees, turns, barriers, mounts, remounts, off-camber, etc.

Farm

RE: Tues Sept 27 Practice

2011-09-28T11:17:00.000-04:00

Everyone,
great job and hats off to Spencer and crew for setting up another sweet, hill climbing twist-fest for practice. I'd say easily this practice space is one of the best places we've found and seems to provide more than enough challenges for everyone.

You might have noticed (or maybe not?) the courses getting harder each week, this is on purpose and for good reason. All those short-steep hill climbs, longer laps, off camber hill climbs, wide sweeping fast turns, will all come in handy at some point this race season. When you encounter hills or anything else thrown at you during practice, come race time - you can reach into your deck of cards, pull them out, throw them down behind you and show Cleveland your wake.

It seems many of you are really starting to find your groove, cornering, trusting your tires and pedaling power. Some impressive efforts from a bunch of you last night. It was nice to see a cross section of riders out there giving it their all and working through their own challenges. Thank you to the ladies for also showing up and getting involved in cross.

I'd guess there was about 35-40 or so of you that braved the sprinkles to come out and show your mettle. Everyone stayed around into dusk for 4-more laps of fun, then put in the effort to assist in tearing down the course.

I did see some new faces out there. If you need help, with anything please don't hesitate to reach out to me, Mason, Tim Sholl or Layne. We would all gladly help where we can.

So why don't you put it all together and come out this weekend to race?

Gear Fest in Dayton Saturday
http://www.bikereg.com/events/register.asp?eventid=13245

John Bryan on Sunday
http://www.bikereg.com/events/register.asp?eventid=14163

http://capcitycross.com
http://neocx.wordpress.com/schedule
ovcx.com
http://www.cxfestival.com

Tonight's practice IS ON!

2011-09-27T16:10:00.000-04:00

The rain doesn't look too bad. Only 30% chance through 9pm. We'll be good to go.

See ya out there.

spencer

Tuesday September 27, 2011 'Cross Practice

2011-09-26T14:07:00.002-04:00

Will be over behind Jesse Owen's Memorial Stadium around 4:30/4:45 to set up. Practice starts at 6:15. Be ready. We've lost a lot of day light.

MAP

See you tomorrow night.

Spencer

September 20, 2011 - DrainageCX

2011-09-19T14:21:00.002-04:00

Another week, another practice.

Yes, yes, yes practice is going to be taking place over at the drainage ditch behind Jesse Owen's Memorial Stadium. Kevin and Allan will be there to set up around 4:45pm. Expect races to start 15 minutes after 6pm. When it's all said and done, stick around and help pull flags out of the ground.

MAP!

We're knee deep in 'cross season so step it up. Ask questions if you have them. Work on handling those bikes, dismounts and remounts. Lay off the brakes. While it may feel good to go full throttle, remember that it's practice. Work on your lines. Don't hesitate to go back and try new lines (be careful of riders though).

I won't be there, but I hope everyone has a good time. See ya next week!

Spencer

CBus - Skills - Some Thoughts and Re-posts

2011-09-18T18:00:00.000-04:00

Cross Peeps: here are a few reposts from last year and some other observations, but relevant.

I wrote this up last year, regarding dismount techniques. I thought I would repost a link since there were some questions last week about the proper ways to dismount.
http://crossbus.blogspot.com/2010/09/cross-practice-follow-up-dismount.html

Remember, like Spencer said, practice isn't always about going 100mph. Spend some time re-riding or going back over and over certain sections of the course each week at practice, finding a faster or better line through the areas you are finding difficult. It's important to know, there is always a better way and faster line through those flags and around corners. If someone is putting distance on you during practice, it might not be that they are more fit, it might just be they are picking better lines through the turns and around corners. Just because you are pedaling, doesn't mean you stop thinking. Remember what I said last week, just because the person in front of you is riding that line, doesn't mean it's the best or fastest line. Think, pedal, think, pedal and oh yea, breathe. Again, remember, your goal should be riding each lap faster and faster as you choose better lines and find the fastest way to get through the course and figure out where to pass, where to 'rest', where to enter and exit challenging sections. Think and pedal. Trust those tires.

Try taking a lap in a harder gear, I see quite a bit of spinning, which is fine, but there is also nothing wrong with trying for a lap or two, to push a harder gear. Push your butt back on that saddle and push a harder gear, you might surprise yourself with your power output. Again, this is what practice is about.

Last thought - Thursday at skills practice we worked on getting everyone around some tight turns (trees). I would suggest trying bending those elbows and lowering your chest some into the tight turns. Load up the front of the bike with your weight and then find the balance point of your body weight by shifting your weight back on the saddle. You'll have to experiment, but Professor Sholl and I saw noticeable improvement in the folks that were lowering their chest and bending their elbows around some trees.

October 2 is the first CapCity Cross Race at John Bryan state park, are you ready? You can also pre-register if you wish.

A quick video of some folks going through the barriers and the sand pit last year during the Thursday Skills practice.:.:

Ditchcross - Tuesday September 13, 2011

2011-09-12T09:09:00.004-04:00

Greetings,

I'm here to inform you Columbus 'crossers that practice will be taking place tomorrow night over at the ditch behind Jesse Owens Stadium.

MAP

As always, I'll be there at 4:45/5 to start setting up. If you have ideas or want to assist in setting up please come early (before 6) as we're usually done setting up. We'll race at 6:15. There will be longer races and shorter breaks since we're losing time.

**Don't forget your helmet**

(Mud pits are fun, ask Blake when you see him)

Also, the forecast is calling for scattered showers/thunderstorms around 6-9pm tomorrow night. If the weather looks nice enough, we'll be there. If not I'll post here, the 'cross group and facebook. Keep checking back for details.

Lastly, I'll be out of town Tuesday September 20, 2011. I'll need someone to take up the roll of setting the course up and transporting the equipment. Contact me (Spencer) if you can do it. Thanks!

Let's hope the rain holds off so we can practice tomorrow night!

Spencer

Skills Practice - Wyman Woods - Thurs. Sept 15

2011-09-11T10:18:00.000-04:00

CBUS,
more notice this time.
I’ll be over at Wyman Woods again this Thursday, Sept 15 from 6p to 7p.
For all those ‘beginner’ or ‘intermediate' folks:
If you need help with skills, now is the time, show up and let’s see what we can do about working on your weakness’s. Racing in Ohio has begun. What do you need help with?

There is also a sandpit at Wyman, if you have never ridden through sand I can try to help. There are lots of trees and off camber. How about some lessons on trusting your tires and picking lines and driving your bike really fast.

see you Tues and Thurs!

Farm

Thursday Skills - SEPT 8 - Wyman Woods - 6:00p

2011-09-07T22:44:00.001-04:00

CBUS CX Peeps:
I have some time tomorrow at 6:00 pm to teach some skills or one on one stuff with anyone who's interested, until about 7:00 pm.
I won't have time to bring my barriers, but we can work on mounts, dismounts, and some cornering technique around trees and such.
These skill sessions seemed to work out quite a bit for a few folks last year, if you are new to cx this year or were new last year or would just like to learn how to drive your cx bike faster.

I'll wait around till 6:15 or so, if no one shows up, I will leave.

MAP Location to Wyman Woods

Farm

Tuesday Night drainagecross Practice - 6 of September Edition

2011-09-06T08:39:00.003-04:00

Cbus 'crossers,

Come out to the ditch tonight to spin those tired legs from the first weekend of 'cross racing. I know everyone's sore from racing against Cleveland or the treacherous fire roads and horse trampled descents of Frankenbike, but that's no excuse to take a break just quite yet. You're just building your base and you need some more to put on top.

MAP!

As always, I'll be over to the drainage ditch around 4:45/5pm to set up. Hot laps begin a 6:15pm and will go through dusk. We're losing valuable daylight, so expect shorter breaks between races.

Also, I'll be keeping an eye on the weather. It looks like it should be good, but I'll update if any flash floods, hurricanes, tornados or earthquakes. We are in a drainage ditch; expect to get wet tonight.

See you soon,

Spencer

Cross Practice - Tuesday August 30, 2011 - DITCHCROSS

2011-08-29T14:34:00.005-04:00

Hello,

Just letting everyone know that 'cross practice is happening over in the ditch tomorrow night. I'll be there at 4:45/5 to set up and, as always, races start at 6:15 or so. We're going to try and run mock races a bit longer this week as 'cross season is finally upon us this weekend.

map

A few things to note;

1. BRING YOUR FREAKIN' HELMET. While practice isn't sanctioned, you still need a helmet. If you don't have one, let me or any of us know and we'll get you one to borrow.
2. Don't park in OSU lots. Permits are completely necessary for parking in their lots and they will tow your car if you don't have a permit.

See everyone tomorrow night.

Spencer

Saturday August 27, 2011 - Lobdell Hot Laps

2011-08-23T16:22:00.002-04:00

Looks like Kyle and J.d. will be getting together on Saturday for some hot laps at Lobdell. I hear it's going to start at 11am and go for a few hours. I haven't heard whether or not there will be much set up, but show up a little early to see if any help is needed. I hear Kyle has a pretty demanding course ready.

MAP

Come have some fun. Test those early season 'cross legs.

Spencer

Cross Practice - Tuesday August 23, 2011 - DrainageCross

2011-08-22T08:40:00.002-04:00

Yo!

Just a heads up, we're heading out to the OSU drainage ditch again for another edition of 'cross practice. As always, I'll be showing up at 4:45 to set up, feel free to join. We'll start mock races around 6:15 and go until sunset.

MAP!

Can't wait to get out there again!

Spencer

Photos from CrossGate #1

2011-08-20T11:06:00.000-04:00

Thank Allan Sommer for these awesome photos!

Spencer

Poll for Lobdell

2011-08-19T13:57:00.002-04:00

Click Here for Poll Online Survey
Conjoint Analysis
| Polls
| Mobile Surveys

| Feedback Tab
View MicroPoll

Since the one over to the left isn't working, and I can figure it out, I used free polling site. I'll keep the voting going on until next 'cross practice then a decision will be made.

Spencer

Thanks!

2011-08-17T10:35:00.002-04:00

Small, but awesome turn out last night. Thanks to everyone that showed up early and help set up a super tough practice course. It seems like everyone's pretty excited for 'cross season. Also, thanks for sticking around and picking up flags!

Can't wait to get out again next week! Stay tuned for info!

Spencer

Tomorrow Night! 8.16.2011 First Cross practice 2011

2011-08-15T11:28:00.003-04:00

Yo,

It's on for tomorrow night (8.16.2011). Practice will be held on Fred Taylor Dr. just behind the Jesse Owens Stadium off of Lane Ave.

MAP!

Come around 4:45/5pm(16:45/17:00pm) to help set up. Mock races start about an hour later. Come out if you feel comfortable and are ready to have some fun.

Spencer

2011 Columbus Cross Practice begins 8-16-2011

2011-08-03T09:41:00.003-04:00

Cyclocrossers of the greater 614 area code unite!

Practice for the 2011 season is set to begin on August 16, 2011 behind the the Value City Arena/Jesse Owen's baseball stadium. We plan on starting at 6pm EST! So if you're available to help set up, please be there by 4:45/5pm. I'll have the gear, you just need to show up and help make a fun course.

There are some changes this year, so listen closely. . .

For starters practice is going to be free and there will be NO USA Cycling license required to ride the mock races. What I'm saying is; RIDE AT YOUR OWN RISK. We're hoping to be more friendly towards new and beginner racers. You local pros shouldn't be discouraged from coming as we'll have the same set up as last year; two different races starting 30 seconds apart.

Secondly, keep a close eye on the blog as the practice venue is going to change week by week. We are planning on keeping these practices as close to the center of the city as possible. Worthington was a great venue, but more localized venue(s) will allow more time to race and tear down before the fall sun sets.

Last, but not least, the practice sessions and mock races will be 100% jerk free. The Cbus 'cross practice crew reserves the right to relegate or ban anyone acting like jerks. These practices are for learning purposes, we don't need to teach anyone to be a jerk.

Keep an eye on the blog Columbus!

The season is slowly sneaking up on us. Hope to see everyone in two weeks time!

Spencer

2011 Practices

2011-07-26T12:35:00.000-04:00

Fellow Cyclocrossers:
we are working on getting organized for 2011.
If you have an interests in helping organize or setting up practices, please post up a message.
We can always use the help -
sometimes it feels good to give back to the sport.

CBUS Practice Crew

Planning on coming? ...use the poll ...sorry canceled

2010-10-26T12:20:00.005-04:00

Yep, it's on

2010-10-19T14:58:00.001-04:00

See you in a few hours.

October 14 - Skills Practice - Wyman Woods 6p.m.

2010-10-14T10:22:00.000-04:00

Who wants to get some skills in tonight before it gets dark out?

I will be at Wyman Woods park in Grandview tonight a little before 6p to get through some skills if anyone needs help before this weekend's racing.
We can follow the leader and work on fine tuning your skills.

It gets dark about 7pm ish - Elmo say's, think safety and bring lights if you are riding over and back home.

----
Who's ready for the Cap City Cross Race this Sunday?
Andy is throwing down a serious event in Dublin Ohio this weekend!
Call your grandparents, aunts and uncles.

Fresh from their UCI3 weekend of working on the pro's bikes, The Organic Mechanics (Russ and Todd) will be setting up their support tent and providing some test bikes to ride as well.

Tue 10/12 is on

2010-10-12T13:55:00.001-04:00

October 7 - Wyman Woods - Skills 6p - 7p

2010-10-06T15:01:00.000-04:00

Folks,
I can help out those interested in working on some skills if you want to come over to Wyman Woods on Thursday at 6:00 PM
We can chat about your experiences at the first Cap City race and work on some areas that you felt were challenging. Sand pits are coming to Cap City races as well as the OVCX UCI races this weekend. Maybe we can practice riding through the sand pit at Wyman?
I hope to hang out till around 7P or so. Post a comment if you think you'll show.
Farm

View Larger Map

Tuesday 10/5 Practice Canceled

2010-10-05T14:29:00.004-04:00

Our setup volunteers are experiencing a perfect (non-weather-related) storm of life getting in the way of cyclocross practice. How dare you life? Tune in next week.

9/30-Thursday Skills Practice - Grandview Wyman Woods 6pm

2010-09-30T12:52:00.000-04:00

Gang,
I am going to do some skills practice tonight at Wyman Woods at 6 p.m.

This will last about an hour. I can work in small groups or one-x-one with people.
Feel free to show up and let me know what part of cross is giving you issues.

I am planning to do some practice starts and will have one set of barrier's to practice over.

It gets dark now around 7:30 p.m. - so bring lights if you are riding home.

sorry for the last min notice. Link Here for map on how to get to this park.

Farm

2010-09-28T23:58:00.014-04:00

Here is the loop we did Tuesday night on the 28th of Sept.
If it seems these are getting longer, well, they are and on purpose. If it seems like they are getting harder, well they are and on purpose.

Race season is here and there is no more messing around with easy practices - it is ON.

The first CapCity Cross race is Sunday, October 3.

On Like Donkey Kong

2010-09-28T11:31:00.005-04:00

Tonight's practice is on regardless of the rain. Details: http://goo.gl/fK9c

Come get your cross on before the first big Cap City weekend.

Cross Practice Follow-up - Dismount Technique

2010-09-23T16:18:00.000-04:00

Cyclocross Pedal Dismount Technique

3 Variations

1. Right Leg Step around -

Clip out of right pedal, stay clipped in with left foot, coast near dismount point, then click out of left pedal as you swing your right leg around, over your seat, to basically hit your ankle on the back of your left shoe, at same time putting right foot down on ground behind your left leg. This is possibly the best choice when having to pedal all the way up to a barrier or if the approach to barrier is more straight.

2. The Step through -

Stepping through with the right while clipped in still on the left, then putting inside (right) foot down at the same time you unclip with your left. This is a tough move and requires quite a bit of trust and practice in your pedals, confidence in your heel twist and can possibly put you face/chest first into a barrier in some conditions (mud). If you are getting tired or tired in a race, this might not be the best technique to use. In some cases this is faster, but it requires enough speed and coasting time to provide you with the extra time needed to make this dismount a success.

3. The Left Foot Pre-Unclip -

Clip out of the left pedal first, rest your left foot on top of the left pedal, then click out of your right pedal, swing right leg over and step off left pedal It's much easier to step off the bike if you are not attached to either pedal.This would depend on the approach to the barrier and how long you need to pedal up to the dismount point. This might be the safest or the most dangerous dismount of the three. Your foot can slip off of the pedal prior to getting your other leg swung around. This might not be a good recommendation without flat (bmx) pedals and just depend on the pedal used (& could be really ugly with egg beaters).

NOTE: Don't forget the bit about moving your right-hand from your hood to your top tube prior-to unclipping. (when dismounting to the left of your bike) Keep your elbow between you and the bike and pick it up in the same place every time - which is the balance point of the bike.

There are three options here, each one has it's pro's and con's. I would suggest trying them during your weekly skills practice - (you are spending a day a week fine tuning your skills right?) - then apply them in a cross practice situation and see what works.

comments anyone? Questions?

No informal Skills this week - sorry

2010-09-23T15:01:00.000-04:00

Gang,
I am sorry I don't have time this week to hit Wyman Woods for a informal skills clinic. Life is in the way.
If someone has a moment to get over there and teach - let me know, I'll post it up here.
Farm

CROSS Practice Tues September 21, 2010 - Tonight! Worthington Location

2010-09-21T12:30:00.000-04:00

http://crossbus.blogspot.com/2010/08/practices-start-tuesday-sept-7th.html

Reminder folks: Tonight's practice in Worthington at the same location as last Tuesday.
DIRECTIONS From bike path: http://goo.gl/pKMz

COME EARLIER than 6 p.m. to get registered assist with Course set up if needed.
STAY LATE - to help with course tear down if you haven't contributed yet!

BRING MONEY!
$2.00 per practice with license; $7.00 per practice with one-day license. The costs cover the insurance for the practices through USA Cycling. No profit is made from these practices. Donations are accepted for the purchase of new course markers and barrier materials.

RE: Cross NEWBIE Clinic
I'll be having a short little clinic again prior to the first races.
Topics this week: No Brakes
                         Looking at your Feet
                         Keep Pedaling
                         Tire Trust

"Informal" Thursday Practice #2 - Wyman Woods - 9/16

2010-09-16T12:51:00.000-04:00

Folks,
I am again heading down to Wyman Woods in Grandview tonight around 6p for an HOUR or so.
I would like to mention, I can provide small group instruction if there are some of you out there wishing to get some help, instruction and critique on your form. This is more beneficial to those new to the sport - looking for ways to improve. If you are willing to show up, and take some suggestions I would be happy to help.

I won't be doing a ton of riding around, but we will do some follow-the-leader just to combine some of the things you learned.

The park is full of goodies to ride and some nice terrain, look for me at the picnic tables or near the goodale path.

Farm

Informal Practice Tonight - Thurs Sept 9 at 6:00 PM -Wyman Woods Grandview

2010-09-09T14:04:00.005-04:00

9/13/2010 Update:
here's the video highlights from last Thursday. Yes the Date is wrong on the video.
See you tomorrow in Worthington.

----------
Folks,
this started out as a small group of people just doing some practice skills at this park, but I figured I would throw it out there to the masses, since we did this last year at this park and at Antrim Lake.

The plan tonight is to spend a little time working on some skills: mounts, dismounts, shouldering your bike, barriers, driving your bike around trees, possibly the sand "pit" (if no one is using it). I have two portable PVC barriers I will bring.

Once we've gotten through some of that, we'll move on to a moderate tempo (not race pace) of follow-the-leader. This will help bring all those skills you just learned come together and fine tune any areas of concern. If you have questions after a bit-of-follow the leader, don't hesitate to ask, I'll stop and we can regroup. We'll use some off camber grass hills, lots of trees, and part of the baseball park just east on Goodale. I'll try to throw in a bit of goodies for everyone.

Please remember, this is a PUBLIC City park and there are others using the park, so please be very respectful of the kids football (and parents!) and anyone else using the park - I don't want to get us kicked out or banned.

View Larger Map

Follow up - First Practice

2010-09-08T13:39:00.002-04:00

Folks,
Nice work everyone for the first practice.
Special thank you to Ryan, Jon, Mason and Spencer for getting these going and taking time out of their schedules to make this happen for the cycling community.

I was not there, but reported to me, there was between 25 and 30 attendees all of various levels.

Thankfully, the really nasty weather (hail, lightning, 50 mph wind) missed Worthington and was all south of downtown. It left just few sprinkles on the course and racers.

There were many good comments about the course, including that it provided some "challenging spots".

Next week, I'll be available to provide instruction on mounts/dismounts, turning, and general bike handling skills if there is interest.

Yes, the course was fairly twisty for our first practice. Speed on a cross bike is the "easy" part, the skills are what must be mastered and repeated to grow as a good cyclocross racer and rider. Call it driving your bicycle. Part of driving includes, having the engine (power/watts) to drive the bike through obstacles (such as sand pits) making good smooth fast turns, smooth dismounts and re-mounts and the ability to make quick speed changes, all without wasting too much fuel (energy).

Thank you for coming out everyone, we hope to see you next week. Bring a friend and introduce them to the sport.

Mark

First Practice: Tuesday, Sept. 7th

2010-09-06T16:44:00.002-04:00

Jon, Mason, and I will be up at UMCH setting up the course at 4pm. You are welcome to come up early and help out. One easy way to help is to pre-ride the course as we are setting it up. With the hard, dry ground, I imagine that the course will be fast, so it will help to have a few of you hitting the turns at speed and adjusting the course as needed.

If you can't make setup, try to arrive early for signup. Don't forget to bring cash and your USCF license. We'll have one-day forms on hand, if you don't have a license.

Also, I can't promise that the back gate will be open for the first practice. So, plan accordingly.

See you tomorrow.

Practices start Tuesday, Sept. 7th

2010-08-30T18:11:00.004-04:00

This is pasted from the obligatory flyer for USA Cycling. Comment the blog if you have questions.

Cap City Cyclo-Cross
Tuesday Night Practices

6:00 PM (arrive early to sign in)

September 7^th, 14^th, 21^st, 28^thOctober 5^th, 12^th, 19^th, 26^th

United Methodist Children’s Home
Worthington, Ohio

WHO:
The practices are open to cyclists of all experience levels and ages. However, all participants must either hold a valid USA Cycling License or purchase a one-day license for each practice (at an additional cost of $5.00). For more information on licensure see: http://www.usacycling.org.

EQUIPMENT:
Participants may use any type of bicycle that has working brakes. Mountain bikes are welcome, but we ask that you remove the bar ends per USA Cycling rules for cyclo-cross racing. All participants must wear a helmet.

COST:
$2.00 per practice with license; $7.00 per practice with one-day license. The costs cover the insurance for the practices through USA Cycling. No profit is made from these practices. Donations are accepted for the purchase of new course markers and barrier materials.

FORMAT:
Each practice will feature a marked cyclo-cross course with natural and plastic practice barriers that require dismounting and remounting your bicycle. Inexperienced riders are welcome to ride around the barriers if they need to do so. The specific format will vary each practice, but will consist primarily of mock races of varying duration. Informal instruction on the basics of cyclo-cross will be offered by more experienced riders; arrive early with your questions if you are interested.

WEATHER:
In the interest of preserving the venue, practice may be canceled or shortened if the weather threatens to compromise the terrain. Always be sure to check the blog for day-of information about the evening’s practice: http://crossbus.blogspot.com

VENUE:
The United Methodist Children’s Home has welcomed us back for our third year of cyclo-cross practices. Our participants have helped us maintain an excellent relationship with UMCH that involves respecting the other groups using the campus as well as the wishes of the staff in regard to parking, etc. We trust you will do the same.

DIRECTIONS:
You are welcome to drive or ride to the practices. Directions from the bike path: http://goo.gl/pKMz Directions from High Street: http://goo.gl/1XsC

2010 Cap City Cross Schedule

2010-07-09T11:29:00.005-04:00

2010 Cap City Cross Schedule

9/5 - The Frankenbike 50 -- 50 mile dirt road/singletrack/road 'Grand Fondo' at Scioto Trail State Park
-----
2010 Cap City Cross Race Series:
10/3 -- Big Run Soap Box Hill (southwest Columbus, excellent venue.)
10/17 -- Coffman Park - Dublin
10/31 -- Uncle Steves Halloween Race
11/14 -- Infirmary Mound OVCX
11/28 -- OVCX/Cap City State Champs at John Bryan
12/5 -- Smith Farm
12/12 -- Winter Snow Cross at Lobdell

The season, and thanks...

2009-11-03T18:37:00.002-05:00

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

2009-10-28T23:03:00.002-04:00

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!

2009-10-22T13:44:00.002-04:00

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

2009-10-16T21:07:00.004-04:00

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

2009-10-15T15:52:00.002-04:00

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

2009-10-15T13:56:00.002-04:00

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

2009-10-13T15:04:00.002-04:00

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

2009-10-06T20:17:00.002-04:00

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!

2009-10-06T15:06:00.003-04:00

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

2009-10-05T17:09:00.002-04:00

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

2009-10-01T16:16:00.001-04:00

Race times start around 6pm.

JMS

mock races Oct 1

2009-10-01T14:43:00.002-04:00

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

2009-09-29T15:04:00.002-04:00

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

2009-09-26T10:19:00.003-04:00

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....

2009-09-26T10:00:00.003-04:00

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

Follow up - Thurs Sept 23 Practice

2009-09-25T10:46:00.005-04:00

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!

2009-09-24T16:15:00.000-04:00

yea, buddy.....

Thurs cross practice update

2009-09-24T13:08:00.002-04:00

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 >>>

2009-09-24T11:33:00.006-04:00

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!

2009-09-22T17:11:00.003-04:00

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

2009-09-22T13:19:00.002-04:00

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

2009-09-16T14:55:00.002-04:00

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

2009-09-16T13:33:00.004-04:00

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

2009-09-14T13:57:00.003-04:00

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

2009-09-10T21:17:00.006-04:00

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

2009-09-08T14:34:00.002-04:00

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

2009-09-07T18:57:00.001-04:00

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

2009-09-03T21:56:00.002-04:00

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!

2009-09-03T13:53:00.002-04:00

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

2009-09-02T10:17:00.005-04:00

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

2009-09-01T22:39:00.003-04:00

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

2009-08-30T12:10:00.003-04:00

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.

2009-08-22T12:42:00.001-04:00

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

2009-08-04T14:59:00.004-04:00

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

2008-10-14T20:58:00.005-04:00

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

2008-10-13T07:10:00.002-04:00

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

2008-10-07T08:59:00.000-04:00

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

2008-10-01T23:46:00.009-04:00

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

2008-09-30T21:32:00.003-04:00

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

2008-09-28T21:33:00.002-04:00

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

2008-09-23T22:12:00.004-04:00

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

2008-09-19T07:18:00.007-04:00

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

2008-09-17T20:30:00.000-04:00

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

2008-09-15T20:59:00.002-04:00

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

Go Race Your Bike

2008-09-11T07:37:00.002-04:00

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

2008-09-10T08:05:00.005-04:00

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

2008-09-09T21:44:00.002-04:00

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

2008-09-09T21:33:00.007-04:00

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

2008-09-09T09:19:00.005-04:00

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

2008-09-08T21:43:00.000-04:00

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

2008-09-04T10:18:00.001-04:00

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

2008-09-04T08:13:00.000-04:00

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

2008-09-03T13:07:00.003-04:00

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

2008-09-03T12:58:00.000-04:00

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

2008-09-02T20:52:00.000-04:00

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