Last week I wrote about the potential risks of accidentally ingesting banned  substances when  using what appears to be a completely legal supplement.   You may think that you’ll never  have to deal with USADA,   but  the reality is that the potential for amateur athletes to be testing is growing every day.    They are already testing Gran Fondo Riders in NY.   Colorado and Florida already have plans to test racers  in 2013,  and  there is talk of  instituting amateur testing in Southern California.    So this week I’d like to go talk hat to do when you are legitimately taking a medication that is on the ban list.

Basically the idea is that the substances on the list either confer an unfair advantage, or that they could potentially harm the athlete   But what about over the counter medications,  drugs  you are taking for a legitimate medical reasons and even  medications that are prescribed to you by your physician?   They can still  get you into trouble.

In 1999  skeleton slider Zach Lund began taking  the anti baldness medication finasteride, and it was perfectly  within the rules.   Lund was  tested many  times over the years, and each time he was tested, he disclosed his use of the medication.  Then in 2005, unbeknownst to Lund, finasteride was put on the banned list.    It was added not because  it gives a competitive advantage, but because WADA claims finasteride can be used to  mask other more sinister drugs.   Even though Lund had been using the medication for years, even though he  disclosed his use, and even though  he got no competitive advantage; he was kicked off the national team and missed the 2006 Winter Olympics.  As of this writing, finasteride is longer on the banned list.  So while Lund eventually went with a clean shaven pate, he could now choose to take finasteride without consequence.

The reality is that something as simple as an over the counter cold medicine could be on the banned list, and some medications are banned during competition but not out of competition.   You can see why  understanding   exactly what is allowed and what isn’t can be difficult.  Take Nyquil for example:   Nyquil  Cold and Flu, and Nyquil   Cough are just  fine, and won’t get you into any trouble.  But Nyquil D, Nyquil  Cold , and Nyquil Hot Therapy Powder all contain  small amounts of peudoephedrine, an  “ in competition” banned  substance.     So you can take any of these without penalty if you  aren’t  racing for several days.   So  Nyquil Cold and Flu  is  fine any time, but Nyquil Cold  can get you into big trouble on race day.      You can see how easy it can be to get ourself in trouble.    The best way to make sure you don’t test positive is to avoid taking any OTC medications, but that may not be realistic.    The best way to  check to see if your medication  contains a banned substance is to check the Gobal  Drug Reference Online(DRO).     The DRO allows you to search medications by country and by sport, and  puts drugs into essentially  three different classifications.  These classifications may be different for in competition vs out of competition ( as in  the Nyquil example above).  These classifications are:

• Not Prohibited
• Conditionally Prohibited (for example:  certain levels are not allowed)
• Prohibited

Before you take any OTC medication, you should check the  DRO and know the USADA status of  any medication you are taking.     You may still be able  to take a medication containing a banned substance without fear of penalties, but  you’ll need to get a  Therapeutic Use Exemption(TUE).    A therapeutic Use exemption

What about   medications that are prescribed by your doctor for a legitimate medical condition?      You should check the DRO for those medications as well.   If you are subjected to a drug test and a banned substance is found in your system, a doctor’s prescription is not enough to get you off the hook.     You may still be able to take a medication containing a banned substance without fear of penalties, but you’ll need to get a  Therapeutic Use Exemption(TUE).    A therapeutic Use Exemption is essentially  pre approval to  use an otherwise banned substance because of a legitimate medical use.      Examples are situations such as:   insulin for Type 1  diabetics, some asthma medications,   and  some use of corticosteroids.      A physician’s prescription alone is not enough.   An athlete must have a TUE, and a Dr’s prescription is no guarantee that TUE will be approved.  It may not be difficult to get an anti-aging Dr to prescribe banned medications such as testosterone.  Those Androgel  commercials that seem ubiquitous  on television are constantly   pushing the stuff, and its easy to see how a masters athlete may be tempted  visit his doctor and ask to try it out.    USADA will, in some circumstances, give a TUE for testosterone. But the   level of documentation and the conditions present for a testosterone TUE to be approved are for more stringent that what many physicians require to give out a prescription.    A slightly below average testosterone level or   a testosterone level that falls with age   is not going to be enough to get a TUE for the stuff.   Back in  2003, journalist  and avid cyclist Stuart Stevens got a Dr to prescribe him  testosterone, growth hormone,  and even EPO.  While Stevens didn’t apply for  a TUE for any of these, I’m certain that not a single one would have been approved.

Bottom line is that   drug testing is now a concern for amateur athletes as well as professionals.     When you sign up for a racing license you agree to be subject to testing, and amateur testing is becoming more common every day.      Even the cleanest athlete out there is going to have some minor anxiety   when going through the testing process.    The banned list is large and sometimes confusing, and the possibility of innocently ingesting a banned substance is real.     Being conservative with supplement choices, and being educated about common medications goes long way towards staying safe.  But the best practice is probably to minimize your intake of supplements as well as medications whenever possible.

Sean Burke is the head coach for Crank Cycling in San Diego CA.     Is there a training  or coaching related question that you would like to see addressed in Cycling Illustrated?  Contact Sean  via his website, or Post  your suggestions on the  Cycling Illustrated Facebook page and tag Sean M Burke.

This content originally appeared in: http://cyclingillustrated.com/

When people find out  that  I  am a cycling coach who also teaches college level nutrition,  they frequently  ask me about supplements.  Primarily:  Do I take them and do I recommend them to my athletes.   In general I’m  not a big supplement guy, and I believe that the majority of your nutritional needs are best met by having a well balanced diet.   But I do have a few recommendations for various populations.    Some of these  are for health reasons and some for performance reasons.

For starters, all women should take a calcium supplement to help ensure strong bones.     Calcium us important for all women, but especially for a cyclist that doesn’t do any weight bearing activity.   Cycling is great for your health, but it  doesn’t help build strong bones the way running or weightlifting does.    While there is no substitute for incorporating some weight bearing activity into your fitness regime, a little calcium supplementation  can guarantee that you have  the nutrition part covered, so   I recommend a supplement of    500mg of calcium per day .  Those chocolate flavored chews  that you can buy in most pharmacies or   grocery stores will do the trick.   They have 50% of the RDA for calcium and  the chocolate taste makes them feel I little bit indulgent, even though they have only around 20 calories.   A little calcium supplement wouldn’t hurt most male cyclists either, as male cyclists can also be at risk for low bone density.  Top  that off with the fact that calcium is lost through sweat, and   you have yet another reason to buy those calcium chews.  Another supplement that is important for women of childbearing age is folate,  or folic acid.   This is important for proper  fetal development,  so it is recommended for all women of childbearing ageeven women that aren’t planning on getting pregnant..  Folate is inexpensive, and it and can be found in most multivitamins or women’s vitamins as well as many fortified cereals.

Vitamin B12 is another supplement that is recommended for certain populations, primarily vegans and vegetarians.    B12 Is important for brain and nervous system function, but it is only found in animal product, and fortified foods.      Most meat eaters get plenty of B12, and it is possible for vegans to get enough  B12 if they eat enough fortified grains.  But I usually recommend a supplement for vegans and vegetarians, just to ensure they get enough.   B12 is a water soluble vitamin, and excess is readily excreted.    Since long term deficiency can actually cause permanent neural damage, t his one seems like a no brainer for any herbivore.

The supplements mentioned previously were more for health than performance,   but there are a few I recommend for performance as well.   When I’m asked about supplements for performance,  I usually tell people that my primary concerns are:

“Will it make you fail a dope test?”*  and “ Is it ridiculously expensive?”
as well as   “Might it help your performance?”  and  “Is it safe?”

If the answer to the first two is “no”, and the second two is “yes”, then the supplement may be worthwhile.  There are two   readily available supplements that I personally take,  as well as recommend that my athletes examine, in order  to make the ultimate determination for themselves.

The first one of these is quercetin.   Quercetin occurs naturally in some tea leaves as well as red onions and apple skins.     There is some evidence that quercetin supplementation can   increase mitochondrial function.    Mitochondria are “ the powerhouse of the cell” so increased  mitochondrial function  can mean better endurance performance.   It definitely works in rats, but we need more human studies to be sure.   I personally supplement with quercetin, because I believe there is a good chance it works,  it is harmless in  reasonable amounts,  it isn’t  on the banned substances list, and  a 6 month   supply is under $100.    I personally buy Jarrow Formulas Quercitin in  500 mg capsules, and  take 1000 mg ( 2 capsules) daily.     A quick web search will turn up plenty of vendors that  will ship it straight to your door.

The other   supplement that I regularly take is beta-alanine.  Beta-alanine is a naturally occurring amino acid, and supplementation can help with high intensity exercise performance.    It is more likely to help with events that require repeated high intensity efforts such as  criteriums or track type racing rather than  steady events such as a  20K, or a triathlon.   Beta-alanine supplementation promotes higher levels of carnosine in the muscle and  helps keep  muscle ph ( acid levels)  within appropriate ranges, thereby enhancing performance.     While quercetin is a something I take all year around,  beta -alanine is  something I take only during the height of race season.   Beta –alanine supplementation should start 10 weeks or so before a big event, so it does take some planning ahead.    The recommendation is usually to take 1600 mg  twice a day for the first 4 weeks, and then cut back to once a day after that.    I take Powerbar brand  Beta-Alanine   for several reasons.  One is that Powerbar makes it available as beta-alanine all by itself, without any extra stuff in there.    But perhaps more importantly, is the fact that it is NSF certified.  This means that the product has been independently tested to make sure it isn’t contaminated and   you won’t fail a dope test.        Beta-alanine is a little more expensive than the quercetin, and can cost up to $40 a month, but   because I take it only part of the year, I still spend less than $200 a year on the stuff.

Ultimately, the decision   to take ( or not take) supplements is your own.  As a coach, I try to inform my athletes, but encourage them to make their own decisions.      Before you take any supplement, I encourage you to think about the questions posited earlier, and in general err on the side of caution before you take anything

Sean Burke is the head coach for Crank Cycling in San Diego CA.

This content originally appeared  in http://cyclingillustrated.com/

*According to USADA and WADA code, anyone with a racing license can be tested for performance enhancing substances.   I’ve seen cat 4 riders get tested, so it really can happen to almost anyone.     USADA code and athlete responsibilities are a great topic for another column, but just note that you can be tested and you are responsible for whatever is found in your body, no matter how it got there.

It is Gran Fondo Season. Have you’ve decided to do your first or second Gran Fondo. Maybe it was dare or you just want to have a cycling adventure. The coaches at Crank Cycling would like to help you prepare with with our Gran Fondo Basic Training Plan.

This six week plan will help prepare you for a successful Gran Fondo experience. The first 10 purchasers of this plan will get a discounted rate of 30% using the coupon code Crank2008.  There are only seven weeks till the San Diego Gran Fondo.

San Diego Gran Fondo Info :http://www.littleitalysd.com/events/gran-fondo-san-diego/

The Gran Fondo Basic Training Plan is appropriate for beginning and intermediate riders who are self-motivated but who need to add more structure and direction to their training. By adding appropriate workouts as well as a framework to help focus your work, the plan will enhance your enjoyment and success in the event.

If at any point you wish to consult a coach about the plan you can contact us at jesse@crankcycling.com

For an additional fee we will customize the plan for you, schedule individual workouts and offer regular feedback throughout the duration of the plan.

Coach Jesse Eisner

Gran Fondo Training Plan: https://home.trainingpeaks.com/training-and-nutrition-plans/purchase.aspx?p=40213&af=trainingpeaks3&cid2=PT5ZJDFSAHWP6

Every year in September, I have my cyclists review the racing season that’s just ended. This past September one of my riders had just finished racing his first season on the velodrome. He’d had a lot of fun with this localized racing and wanted to continue it in the coming season. Racing with the same competitors every week was challenging but it was fun too! It gave him the opportunity to try new and different tactics on a weekly basis. And, of course, saving 60 dollars worth of gas to race in LA every weekend was a nice break too.

The previous year (2010) we’d focused his training on improving general fitness and learning all the different tactics and races demanded of the velodrome cyclist. With a lot of hard work, those goals were accomplished. It was now time to step up and improve upon what he’d worked so hard to attain.

So we sat down together in 2011 to talk about how he could improve upon his last season. We defined clear and specific training goals that would capitalize on his natural abilities. For example, we chose weightlifting in order to improve his neuromuscular power. We added focused tempo efforts at much longer durations to improve his overall aerobic fitness. We focused on specific durations of time at intensities that we agreed showed weakness in certain races. Finally we added motor pacing to help bring his speed up at the peak of the season.

The process I’ve just described is critical: sitting down and asking the questions, “What did I do? What did I do well? And what can I improve?” is important to your development as a cyclist. The answers to these questions will help you set attainable goals. And you should always have a ‘dream’ goal, a goal that may seem out of reach now, but that is also realistic. Improving as an athlete is all about goal-setting; let me suggest a way that will be successful for you.

Set three goals for your next riding or racing season. The first goal is a short-term goal. It should always be something you want to accomplish in a short amount of time, perhaps two to four months. This goal can be as simple as making it through the toughest section on a local club ride (e.g. ‘Stud Loop’ or a hard climb like Honey Springs Road).

The second goal is a mid-term goal and should be challenging enough that it will entice you to keep pushing forward even when you don’t quite feel up to it. This goal can be as simple as finishing that certain race that you’ve always found difficult, or finishing that race with the main group. It can also be as ambitious as setting your sights on finishing in the top ten with the leaders of the race!

The third goal, and my personal favorite, is the dream goal. This should be your most challenging goal, but a goal still attainable if the opportunity presents itself. A good example would be the decision to compete in a really challenging multi-day race. Or you could decide to take that trip overseas that you’ve always wanted, a trip that includes a race in Belgium or a gran fondo in Italy. These are great examples of dream goals, those goals that are both challenging and rewarding, that are seemingly out of reach but can be attained by committing yourself to the short-term and mid-term goals.

Goal-setting gives intentionality to all athletic endeavors and in the case of cyclists, our riding and our racing. I ask all my riders to write out their short-term, mid-term and dream goals on paper. It’s important to display those goals in a place where you’ll see them every day, like on a bathroom mirror or refrigerator door. Following these simple steps will help you remember what to focus on in your training, how to challenge yourself as you train, and what to feel good about when you accomplish your goals. If you need help deciding which goals to pursue, don’t hesitate to call a coach!

In my next blog post I’ll talk about how to keep a training diary.

Until then, see you on the road,

Coach Jesse Eisner

 This should be our best year ever.    Thanks to Spy for supporting us!  Register by clicking on the flyer below!

Spy Red Trolley Classic Criterium   full flyer  PDF

At the end of every season you should take a break from focused training. I’m not saying you shouldn’t ride your bike…not at all! But you should stop looking at your heart rate monitor, your power data and even your personal training duration for a few weeks. This helps to relax the mind, rejuvenate and reboot yourself. We don’t often think about it, but disciplined training is mentally taxing; it’s just plain tiring. Sometimes at the end of a good season the body will feel like it is ready to keep going but the mind still needs a break.

After this ‘cooling off’ period I usually add very loosely-structured training with small goals to my riders’ training diaries. These goals are usually pretty simple: do a 4-hour ride 3 times a month, accumulate 3 to 5 hours of tempo per week or maybe do a club ride just for fun once a week. These workouts and weekly goals are low stress, low commitment and allow your brain to slowly get used to the mental workload that is coming when training season arrives.

Riders should find that rides during this time of the year are meant to be fun, motivating and inspiring. This is also the time when you should review how your riding and racing season went during the past year. New-found inspiration and motivation will help you see the future and all its possibilities. You should try to assess whether or not you’ve met the goals you set for yourself this past year and whether you want to try and improve on your gains. Maybe you want to attack those shortfalls that you may notice in this review. Maybe you’ll want to set entirely different goals for the coming year. It’s all possible, and it’s up to you!

Setting goals is paramount. If you’ve never set goals in past seasons you should try doing it this coming year. If my athletes are planning on competing in the upcoming racing season, I have them try to set at least three goals to strive for. After all, if you know what goals you want to achieve you can then measure how close you’ve come to attaining your desired results and make adjustments in successive years.

Setting goals is one of my favorite parts of riding and racing because I have the opportunity to entertain all the possible things I can try to accomplish, and that’s just fun! But remember: goals should be challenging and attainable. After you set some goals you should make sure to keep a record of the training you do, being sure to add comments about how you felt during and after your training sessions. You should also make sure to set milestone markers to measure whether you are moving in the right direction in order to attain your goals.

In my next blog post I’ll talk about setting accomplishable goals for your next season.

See you on the road,
Coach Jesse Eisner

Did you have goals this past season? Did you achieve them? If you need help setting goals for next season and you need direction in how to achieve those goals, let the coaches at Crank Cycling know. We can help!

San Diego Spring Cycling Training Camp

February 18-24, 2013

Greenville Cycling Center and Crank Cycling are joining up to bring you a world-class training camp in sunny Southern California! Based in Carlsbad, this camp will provide the enthusiast rider and the avid racer an opportunity to train out of a relaxing seaside resort, the Carlsbad Inn.

We’ll blend a variety of rides up and down the beautiful SoCal coast along the Pacific Coast Highway with awesome rolling rides around northern San Diego County including an excursion to Palomar Mountain. Off your bike you can enjoy the trendy cafés and restaurants of Carlsbad Village while just steps from the Pacific Ocean!

This camp will include plenty of skills training: cornering, climbing, descending, pace-line technique as well as nutrition strategy and how to recover quickly day to day and within rides.

Our San Diego camp is a power training camp. Use your own power meter or we will pair your bike with a PowerTap wheel for the duration of the camp. Each evening we will review your day on the bike in a classroom style discussion along with presentations on nutrition, training plan design and more! Moreover, we’ll be joined by an awesome guest rider in Sydney Olympic Silver Medalist, World Time Trial Champion, and six-time U.S. Champion, Mari Holden!  Registration is Open

Included in Camp:

• Picturesque lodging at the Carlsbad Inn www.carlsbadinn.com
  
  
• Sag support on all rides including mechanical service, snacks, and drinks
• On-the-road coaching & support, ride like the professionals!
• Guest rider, World Champion, U.S. Champion & Olympic Medalist Mari Holden
• Massage, one free 30-minute massage (additional massages optional-please arrange with therapist at camp)
• Daily file review & training analysis for all riders
• Presentations on nutrition, functional strength training, and designing your training plan
• Roundtrip airport to hotel ground transportation upon request
• Professional mechanical support including bike assembly, disassembly, packing, daily adjustments, lube, and minor repairs as needed
• Continental breakfast daily, ride food and drink, and some basic lunches
• Dinner out on last night at a local restaurant!

Camp Schedule and Detail:

Monday, Feb. 18

• 11:00am – 2:00pm – Arrival San Diego Airport
• 2:20pm – 3:00pm – Transport to Carlsbad Inn
• 3:00pm – 6:00pm – Camp/Hotel check in, bike assembly, and shakedown ride
• 7:30pm – Camp Meeting/Overview

Tuesday, Feb. 19

• 7:00am – 8:30am – Continental breakfast
• 9:40am – Preride briefing
• 10:00am – Ride Day 1: Fiesta Island with Torrey Pines and Fiesta Island power tests (70miles, rolling/hilly terrain, 2000ft of climbing)
• Lunch during the ride
• Massage therapist available
• 3:00pm – 3:30pm – Coach led stretching session
• 4:00pm – 4:50pm – Functional Strength and Conditioning; Robert Carrick C4 Training
• 5:00pm – 6:30pm – Daily training file analysis and training review
• 6:30pm – Dinner

Wednesday, Feb. 20

• 7:00am – 7:45am – Continental breakfast
• 8:00am – Preride briefing
• 8:30am – Ride Day 2: Dana Point Coast Ride (70miles, flat/rolling terrain, 1500ft of climbing) OPTIONAL: campers and coach may join 8:15am Wed Worlds ride; regroup @ sprint
• Lunch during the ride
• Massage therapist available
• 3:00pm – 3:30pm – Coach led stretching session
• 4:00pm – 5:15pm – Mari Holden Q & A; Mari Holden
• 5:25pm – 6:30pm – Daily training file analysis and training review
• 6:30pm – Dinner

Thursday, Feb. 21

• 7:00am – 8:15am – Continental breakfast
• 8:50am – Preride briefing
• 9:00am – Ride Day 3: North County Hills (75miles, rolling terrain, 4500ft of climbing)
• Lunch during the ride
• Massage therapist available (upon camper request)
• 3:00pm – 4:00pm – Yoga for Cyclists; Monica Daggs RYT
• 4:00pm – 5:00pm – Training plan design plus training Q & A; coaching staff
• 5:00pm – 6:30pm – Daily training file analysis and training review
• 6:30pm – Dinner

Friday, Feb. 22

• 7:00am – 8:15am – Continental breakfast
• 8:50am – Preride briefing
• 9:00am – Ride Day 4: Palomar Mtn (65miles, mountainous terrain, 6500ft of climbing)
• Lunch during the ride
• Massage therapist available (upon camper request)
• 3:00pm – 4:00pm – Nutrition for Cycling; Mari Holden & staff
• 4:00pm – 5:00pm – RR/Crit/TT Strategy & Tactics plus racing Q & A; coaching staff
• 5:00pm – 6:30pm – Daily training file analysis and training review
• 6:30pm – Dinner

Saturday, Feb. 23

• 6:45am – 8:15am – Continental breakfast
• OPTIONAL 7:30am – coach and riders depart to meet Swamis group ride @ 8:15am
• 8:50am – Preride briefing
• 9:00am – Ride Day 5: Elfin Forest Long (80miles, hilly terrain, 4500ft of climbing)
• Lunch during the ride
• Massage therapist available (upon camper request)
• 3:30pm – 5:00pm – Daily training file analysis and training review; Q & A
• 6:00pm – Dinner at local restaurant

Sunday, Feb. 24

• 6:45am – 8:15am – Continental breakfast
• 12:00pm – hotel checkout
• OPTIONAL – Ontario Criterium

Register HERE

Payment Info/Cost:

• $1999 Double Occupancy, Single Occupancy $2599.  $1599 if not staying at Carlsbad Inn.  Per day fee $200.

A $500 deposit is required at time of registration.  A 10% administration fee applies to any cancelations.  Cancelations accepted up to 40 days prior.  Final payment is due three weeks prior to camp and at this time all payments are final and non-refundable.  Registration is Open

Arriving and Departing San Diego:

• Please book your flight to San Diego International Airport (SAN).  Our preference is for you to arrive between 11 a.m. and 2 p.m. Pacific Standard Time.  Once you’ve booked your flight, please forward your flight plans to us so we can arrange our pick-up schedule.

Bike Transport:

• You can check your bike with your luggage to arrive with you or you can ship your bike via FedEx or UPS.  If shipping your bike, do check with us as we can secure you a discounted rate.  Ship to:

Chris Daggs
917 Wentworth Circle
Vista, CA 92081

• Bike assembly, disassembly, and packing for return trip are included in your camp experience!

Lodging & Accommodations:

Carlsbad Inn Beach Resort
3075 Carlsbad Blvd.
Carlsbad, CA 92008
760-434-7020
www.carlsbadinn.com

Weather:

• San Diego, CA has wonderful weather all year long!  February has average low of 51 degree and high of 65.  Humidity is relatively low in February.

Camp Checklist:

• Bike, clean & mechanically sound
• Helmet (helmets are required on every ride)
• Cycling Shoes with relatively new cleats
• Sunglasses, various lenses
• Power meters*: PowerTap power meters available at $100 for entire camp, used PowerTaps also available after camp (ask us for more details)
• Saddlebag with 2 tubes, tire levers, etc (do not fly with CO2 cartridges!)
• Bibs & Jerseys
• Windvest
• Arm-warmers & knee-warmers
• Lightweight jacket
• Rain jacket
• Base layers
• Shoe covers
• Various gloves, full-finger included
• Sunscreen
• Chamois Cream
• Storage bag, backpack or like to keep in sag vehicle while on road
• Government issued ID card (driver’s license, government ID, or passport needed to pass through Camp Pendleton)

Payment Info/Cost:  Register here

• $1999 Double Occupancy
• Single Occupancy $2599
• Camp fee excluding Carlsbad Inn $1599
• Day camper fee $200
• $500 deposit is required at time of registration.  10% cancellation fee applies to any cancellations.  Cancellations accepted up to 40 days prior.  Final payment is due three weeks prior to camp and at this time all payments are final and non-refundable.
• Register/Deposit  here

Meet  the Coaches: Sean Burke, Jim Cunningham, Chris Daggs   Or View the Full Camp Flyer as a PDF

Check out some  photos of some recent Crank Cycling events in San  Diego :

The  Hard Ride benefiting VeloYouth is postponed with a likely date of 1/27/13

The primary reason for the postponement is the weather report.   There is a 30% chance of rain  in the  backcountry area with a predicted high  in the 50s    in Ramona  meaning it will  likely be in the 40s  in Black Canyon.   The predicted high  on top of Palomar is 35, meaning it will be below freezing for the majority of the day.     I was on top of Palomar in  sub 40 degree temperatures  just yesterday   and rain  or snow  would have made the ride go from  cold and uncomfortable, to downright dangerous.       Weather conditions in the mountains can  change rapidly, and  it can go from nice to hazardous  in a matter of minutes.

All of this means a 100% chance of a freezing cold epic ride, and that’s fine by me.   But it  also means a 30% chance of  muddy dirt roads, snow, potential hypothermia as well as  somebody hitting an icy  patch and eating pavement.    We  have   at least 2 planned follow vehicles   but  they are not buses  and we can’t pile people into them.  There is no place to hide, and no easy way back once you get out there  on this route.   It is tough enough to sag a ride  like this under the best of circumstances     I cannot, with a clear conscience,    try to support  40 people on this ride, nor ask my volunteer support crew to do so  under these circumstances.

If a group of you  decide  to do the ride on your own, using my  maps, then that’s fine.   But it is clear that you are doing it of your own volition  and I take no responsibility.

To those of you that   made donations,  I believe the best course of action  is to simply  give you a credit towards  our next  benefit ride.  Keep in  mind that 100% of the donations goes to VeloYouth.  CrankCycling even eats the credit card processing fees.      If  you   insist upon a refund of your donation,  you may request one via email, and I’ll process it for you.

-Sean

Ride Postponed.  Follow link  for more information.

Remember that you alone are responsible for your safety, so use your judgement and do not blindly follow others .   We will provide  some support,  and aid stations approximately miles 30 and 60, but you should always be self sufficient.   All distances are approximate.

December 30 hard ride long GPS Updated 12.28.12  

December30-hard-ride-long Cue Sheet Updated 12.28.12

December 30th Hard Ride   Short  Route GPS

December30 hard ride short Cue Sheet

The short ride  riders  will get support to the turnaround at mile 30, and then will be on their own for the way back.   Coach Trina will be a sweeper for that ride.    Riders not reaching the  turn around  point/aid station at ~ mile 30 will be  required to turn around and do the short route.   Riders not reaching the bottom of East Grade  by  1:00 PM will be required to go straight on the 76, skirting Palomar mountain rather than going up  it.   This cuts off about 6 or 7 miles   as well as 2K feet of climbing  and rejoins the  long course at the bottom of  south grade.   These cutoffs ensure that everyone finishes before dark.

We suggest you  print out the word documented cue sheets provided above  and take them with you.   They are  better and more succinct than the cue sheets provided by ridewithgps.com  The  short ride GPS, file adds a few extra miles after the finish at Kit Carson Park.   Just ignore that and finish up at Kit Carson.

How to put these files on your Garmin 800 or Garmin 500  We suggest you use the TCX file.  I’ve also made a video on how to do this:

As cyclists, we understand the rewards of exercise, dedication, and teamwork.    Here is your chance to  do a great ride, and to help  “at risk” kids learn about cycling, as well as  self respect, teamwork, and more.  You can make a difference in the lives of these kids.  Just donate a few bucks, and join us on the ride.

Ride details

Cost:  The ride is free, but  pre-registration is required, and donations for VeloYouth are being collected.     Register here

Date: Sunday, December 30th.  Meet at 8:30   Roll out at 9 AM sharp

Starting/ending point: Kit Carson Park, Escondido

Route:   The long route will  be close to 90 miles and around 8000 feet of climbing.    We will head out to Ramona,  through Mesa Grande,   and back through Valley Center.   It will be a challenging route that  includes a dirt section.    The routes and cue sheets can be found here.      Remember that you need to be self sufficient at all times, and you should also carry a cue sheet, and consult it  when you don’t know where to turn.

There will also be a shorter route  of about half the distance, and half the amount of climbing.

Other stuff:   We will have at least one support vehicle, maybe two.  We will have Powerbar nutrition products, water, as well as tubes and floor pump ( maybe even some  spare wheels)  in the support vehicles  You are still expected to be self sufficient, and know your way back ( cue sheets  will be posted here).  Helmets are required and everyone must sign a liability waiver.      We will be riding on open roads and this is not a competition, so  you are expected to follow all traffic rules.    This is just a bunch of riders getting together, having a great ride, and collecting money for a great cause.   While donations aren’t required, most of you are riding bikes that cost more than  a good used car.  If you show up to the ride and haven’t ponied up at least a few bucks, you may be the subject of ridicule.   You can always choose $0 when you pre-register, and donate cash on site.

Register here

About VeloYouth:

VeloYouth  was created in 2006   as a  program that uses cycling to empower and improve the lives of at risk youth. VeloYouth works with kids from area middle schools, including the Monarch School for students impacted by homelessness. Cycling is a fundamental part of their program, but it isn’t the whole program. For VeloYouth, cycling serves as a foundation upon which the kids learn about Self Respect, Teamwork, Achievement and Responsibility.   Many of the kids in the program don’t have much to be positive about.  But Velo Youth is a positive force in the lives of these kids.   Head Coach Dave Grylls is a former Olympian who sees potential in these  young people, and he sees the potential  for cycling to help these  kids grow to be responsible, respectful, and hard working adults.   Donate a few bucks if you can, come on out to our ride, and help  these kids.   Crank Cycling friends and family helped raise almost $900 in November.   Can we beat that in December, a month  for giving?   With your help, we can.

Pictures from the November 3rd  2012 Hard Ride and  VeloYouth at Work: