coaching

Year in review

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!

What Is VAM?

What is VAM? Cyclists, even riders that don’t necessarily consider themselves climbers, almost always love a good hill. The other things that cyclists love are gear and data. As power meters and GPS units have become cheaper and more ubiquitous, a typical cyclist has more data available to them than ever. This article will discuss one particular metric that can be measured using a GPS: VAM VAM was a term first popularized by Italian cycling trainer Michele Ferrari. VAM is the Italian acronym for “ velocità ascensionale media” which basically translates as “average ascent speed” . Just think of VAM as vertical meters climbed per hour. VAM is typically measured in meters per hour ( M/H), but you could theoretically use feet per hour as well. What makes this metric so useful is the fact that when climbing, most of the power the cyclist applies to the pedals goes to pushing the cyclist upwards, rather than forwards. So VAM can be used as a proxy for power to weight, as well as to compare performance on say an 8% grade, to that of a 10% grade. If an athlete is climbing at a VAM of 100 (M/H), it will take the athlete 1 hour to get to the top of an 8%, 10% , or even a 15% climb of 1000M . The VAM metric can therefore be used to compare different climbs to each other. You can tell if a performance is a good one or a bad one based on the VAM you achieved on the climb In the absence of a power meter, VAM can be an excellent way to gauge an effort, or even a great tool to build a workout. For example: If a rider has a powermeter, I might have him do a 20 minute time trial, and then take 95% of his average power as his threshold power. If the riders doesn’t have a powermeter, I can have him do a 20 minute hill, and record the VAM. If he does a VAM of 1000, I can assume that at threshold power, he climbs at 95% of 1000, or 950 M/H! So if I want this athlete to do 4 X 10 minute intervals at threshold power but he doesn’t have a power meter, I can tell him to do 4 X10 minute hill shooting for an average VAM of 950! There are plenty of online tools out there such as Garmin Connect and Strava that allow you to upload your rides, and look at your VAM along with other metrics., and most GPS computers will allow you to view your VAM as you ride. So there you go: VAM is a great tool to compare climbs of with similar vertical ascent, and can also be used as an inexpensive alternative to a powermeter.

Retul bike fit part 2

The  Retul Fit Part  -2  Part one can be found HERE. When I  arrived at Studeo DNA’s   fit studio in Carlsbad, Chris was just finishing up with another rider, so I got into my cycling kit and had a seat.  The first thing  Chris had me do was walk back  and forth across the room in bare feet while Chris watched to look for signs of excessive eversion/inversion ( toes out or toes in)  as well as excessive pronation or supination ( inward or outward rolling of the heel).   The idea here is that someone will walk with a gait that is natural for them and that this foot position may need to be replicated on the bike.   This is where cleat shims and similar tool are often utilized.  My walking position was generally neutral, so that made this part relatively simple.

The next step was to run me through a few strength and flexibility tests to ascertain how these things may affect my bike fit.     I never thought of myself as particularly flexible,  nor do I have 6 pack abs, but I was rated as “ high” to “medium” on all flexibility metrics and “high” on the core strength test.    Next, Chris verified that my cleats were evenly placed on my shoes, and he put me on  the bike on a trainer that was on a level platform.   While on the bike, Chris checked the cleat placement to ensure that the balls of my feet where at the center of the pedal axles.   Once that was done, he began placing small Velcro dots on anatomical points on my feet, legs, torso, shoulders, arms and hands.   This was done on both the right side, as the motion capture measures both sides of your body.   The proper placement of these dots is important, as all measurements are taken from the points.    Once the dots where properly placed Chris attached the  Retul Motion capture sensors  to the  Velcro dots, and  turned on the motion capture camera.  He then had me pedal at my own preferred cadence at an easy, moderate and “ a little bit hard” effort level using  an electronically controlled trainer  that allowed him to control the watts.  While I  pedaled, the motion capture camera took data samples for 15 seconds at each effort level, and this was repeated for both the left and right sides.    It is important to   take data samples at  these different effort levels, as you may well pedal differently when you are noodling along the coast vs when you are getting on the pedals hard during a race or other hard effort.

When the data capture was done, we looked at many different joint angles,   at different points in space, and how they changed while I pedaled.    The 3 aperture setup of the Retul system allows the the  system to measure your movement in 3 dimensions.  So while the camera is on one side, it measure not only up and down, left and right, but  backwards and forwards as well.    All of these angles are then compared to a set of norms developed by  Retul after measuring many, many riders.   My   angles position, and movements   were all well within the norms given by  Retul,  but we did notice that one my right side that  my knee was moving a  tiny bit more forward of the pedal spindle than what was expected.    In an attempt to remedy this, we moved by saddle up, by just a tiny bit (3.5mm) and forward just a bit (5mm).     Then we went through the motion capture process again, and looked at the data.  There was very little change in my joint angles or the way my knee moved forward of the pedal spindle, but neither Chris nor I found this to be much of a big deal in the first place,  and I had no pain or discomfort, so we decided to leave the bike as it was.      We finished up and I got back into my street clothes while Chris used the Retul system to take measurements on my bike, and prepared a report on my bike and my fit.

Retul isn’t really a “fit system”, I would describe it more accurately as a “dynamic position measuring system.”    The advantage of the Retul system is that it gives completely objective measurements, and catches things that they naked eye may not see.  Once the data are collected, it is up to the  fitter to use  that information to help him determine   your position and what, if anything,  should change.     Relying on an actual person to use all the information possible   is, in my opinion, the best way to go about fitting someone on the bike.   Some “fit systems” attempt to measure all of your segment lengths  and then plug it into an algorithm to tell the fitter where to put your contact points.  But  as I’ve said previously,  the experience  of the fitter,  the personal observations, and quite simply the “gut” of the fitter are just as important as anything else.     So the Retul system  does not fit you too the bike, it  gives the fitter information that can be used  to help fit you and your bike.

There was no “Eureka!” moment for me.  We made very minor changes ( 3.5 mm  is almost as minor as it can get)  that I may or may not keep.   But I  went into Studeo DNA  with no major issues,  and a comfortable bike  position that  works  well for me.    Someone that has    issues with tightness, pain, discomfort, etc,    may make more significant changes to their fit, and could potentially get much more from I bike fit than I did.     My only criticism of the whole process is that it is done one a trainer, and you simply don’t pedal the exact same way on a trainer, as you do outdoors.        Doing bike fits on a trainer is fairly standard these days though, and the stationary trainer offers a level of measurement and observation that would be very difficult to replicate when you are hammering along on your group ride.

After we finished the whole fit, and made the minor changes to my bike, Chris went about what he called “zinning” my bike.   He used the  Retul system to measure  my to precise location of my wheels, saddle, handlebars, my bike geometry and more.    These measurements were all part of the report that he gave  when we were done, and proved to be quite valuable.     A few days after  the   appointment at Studeo DNA,  a custom Kirklee   carbon fiber frame that I had  been waiting for arrived on  my doorstep.   My mechanic was able to use the information, and the precise measurements made by the Retul system to replicate all  of my contact points so that they were exactly the same as on my Time.   Chris later told me that  a some of his customers told him that  bike setup report alone was worth the trip to see him.  Another bonus is that Chris will see you again within two weeks  with no additional charge.  That way you get to try out any changes in the real world, and then come back if they aren't working for you.    A "free" return  visit is an absolutely essential part of a high end bike fit, and I would guard against working any fitter that won't follow up on his work.

If you want to check out  Studeo DNA and the Retul system yourself, Chris told me that they are having an open house this Saturday June 25th.  You can just drop in and check the place out, or you can bring you bike and gear so that they can put you on the trainer and take some measurements.  Getting those measurements will be only $25,  and you can apply that to a full bike fit if you wish.   There is an Evite HERE.  and a Facebook invitation HERE.

Below a some of the documents Studeo DNA provided me after the fit:

My Retul  Bicycle Setup Report

My Retul Bike Fit Report ( left side)

I love my PowerTap, but this is ridiculous.

I saw this story on Velonews today:   Upcoming from CycleOps: Heart-rate-based power meters and superlight carbon wheelset I am going to say this as clearly and simply as I possibly can.  There is no way to measure power using heart rate.   It just isn't possible.   Heart rate is to dynamic.  It changes due to factors such as fed state, level of fatigue, how long you have been exercising, hyrdation level and more.      Power measured via strain gauges is instantaneous,  and any effort put into the pedals can be measured right then and there, but but  heart rate may take several minutes to catch up.    So heart rate is a reasonable proxy  for effort level on long efforts, but  is practically useless for long efforts.

Like I said, I love my powertap,   I have one on my bike, and I have a studio full of powertap stationary trainers.   But don't tell us you are measuring power when you aren't.    What PT is trying to do is measure training stress using heart rate, and make it applicable across different types of exercise.   This is nothing new and it can be useful.    You can read a good article on TRIMP HERE.    But there is absolutely  no no way that TRIMP equals power measurement.

-Sean

New Warm Ups Posted for Road, Mountain, Cross, and Track

A warm up is an important part of your race preparations.   It  is rather silly to  train for countless hours,  travel to a race, and payg entry fees if  you aren't  going to be properly warmed up. A  proper warm up may not necessarily  win  you the race, but it can definitely lead to a sub-optimal performance and can lose you the race.   We have posted  warm ups for road racing, cyclocross racing, crit racing, time trialing, track racing, and mountain bike racing.    These warm ups are not set in stone, and you may have to experiment a little bit to find out what works best  for you.    If you haven't been doing a structured warm up, or are looking for something new, consider them a starting point.   If you like them, stick with them,  but  feel free to experiment a little.     You'll more find  information   links to all of our warm up  protocols here.

Hone Your Handling Skills

In order to hone your cycling skills it is important to practice them in a controlled environment. This means you should practice riding fast, cornering, and riding in groups. Creating a controlled environment is the hardest part of practicing these skills. To do so you need a safe place to ride and at least one experienced rider who has mastered all of the skills being practiced. Crank Cycling Coaches can help you do this.

Do you want to cruise through the field of riders and find the sweet spot in the peloton? Do you want to slide into the draft and reap the benefits of others' hard work? Would you like to glide through corners at high speeds, not hitting your brakes and not having to over-analyze the word Apex on google search for hours? Do you want to make it over, through, and around obstacles and hazards without worry?

Would you like to keep up on the local club ride without being afraid of riders coming too close to you, or the constant thought of being dropped and not able to catch up at the regroup spot?

All of these things can be accomplished and your mind can be set at ease with some classroom instruction and on-the-bike practice. Come to Crank Cycling's bike-handling and group riding skills clinic on April 16th, presented by Crank Cycling Coach Jesse Eisner. Jesse is a USA Cycling Certified coach and veteran racer with 2 decades worth of riding and racing experience.

See you out on the road, Coach Jesse

Link to sign up

http://clients.mindbodyonline.com/ws.asp?studioid=7102&stype=-102

Skills Clinic on April 16th

Crank Cycling will be holding a bike handling and group riding skill clinic on April 16th.   If you are  new to cycling or just need work on some of your riding skills such as  safely riding in traffic, over  or around hazards  such as railroad tracks, dirt, sand, and other debris,  cornering in wet and dry corners, pacelining and drafting, riding in close proximity to other riders, and more.   This clinic is intended primarily for beginner to intermediate  level riders, and  is a great way to help you finish your events   faster, safer, and upright!     You can find more information and registration here, or contact Jesse at Jesse@crankcycling.com

Is power measurement the "End All Be All?"

I personally have been using power meters since 2002, and I love to use power meters to coach athletes. I'm kind of a science geek and I love to crunch the numbers and evaluate the data. I also love that fact that the power data can enhance or even tell a different story from what the athlete conveys. Power meters give truly objective and accurate information that can't be obtained any other way. They let us track progress more accurately than any other method, and they help us dial in an athlete's effort level to ensure an efficient use of time, as well as determine when "enough is enough." There plenty of resources out there on training with power, and there is ever more powerful software available to analyze, evaluate, and plan training. These are all powerful tools, that help athletes track and attain higher levels of fitnes, as well as help coaches communicate and track their athletes better than ever. The problem comes when athletes and coaches become too reliant on the power meter.

The training and coaching of an athlete is not just a simple recipe or formula with predetermined inputs and outputs. Every athlete is different, and every athlete's response is going to be just a little bit different. An athlete needs to be viewed as a whole organism, not just a set of power data. In fact the subjective feedback from an athlete is every bit as important as that power data. I think some athletes and coaches easily forget that. They just want to open up a book, take training plan from the book, and adjust it for the athlete's power numbers. It is easy to get caught up in all the charts, graphs, and information that today's powerful software provides, but all those charts and graphs just don't tell the whole picture. I would argue that power data in isolation can even confuse the issue. For example in riders look at their power meter data along with a chart that says they are in a Cat 1 range and get frustrated because they are still a Cat 3.

How and athlete "feels" is every bit as important as what that athlete does. In fact there are several athletes I have been training for years that don't use a a power meter, a heart rate monitor, or any piece of electronic equipment on their bikes whatsoever. We train primarily using RPE (Rate of Perceived Exertion), or how an effort feels, and these athlete have reached many of their goals, as well as put wins on their palmares. Power meters have their place. And if i had my way, most of my athletes would train and race on them all the time. But power meters aren't for everyone. Price, functionality, and even all of that information makes powermeters and training with power undesirable for some.

For those that don't want to train with power, RPE works just fine. I used to rely heavily on heart rate monitors for athletes without power meters, but now I've gone the other way and prefer to use just mostly RPE. Heart rate data can simply change so much from day to day, and RPE conveys both what I want from the athlete, as well as what the athlete should do much better than heart rate.

Power meters have their place and many coaches and athletes love to use them, but they are by no means a requirement for success. Coaching and training is more than just looking at power numbers, and the entire experience of the athlete needs to be taken into account. Rate of perceived exertion and how an athlete feels is just as important as power numbers, and many coached athletes are successful using nothing more than than their own perceptions and some feedback from their coach.

Use the comments section below to tell me what you think.

Free Coaching with a Power Meter Purchase

You know you’ve been thinking about the taking the power meter plunge for a while now. We know that you want to quantify how hard you are pounding those pedals into submission (+- 1.5%) It is unlikely that your power meter will make you the as tough as Jens Voight,. Nor will it help you put out enough watts to power a small alpine village like Fabian Cancellara. But a PM can help you hone in your training so that you can see the maximum possible improvement, as well as make the most of your precious training time.But what do you do with that expensive toy once you get it? Well, the Crank Cycling coaches are here to help. Crank Cycling is an authorized dealer for both Powertap and SRM and we really want to get you on a power meter. More than that....we want to get you into a power meter and teach you how to use it. That’s why from now through the end of October, we are giving you 3 months of coaching with the purchase of either an SRM or Powertap SL. It’s as easy as that. Buy a power meter and a Crank Cycling coach will work with you for 3 months. That alone is a $495 value. So head on over to the Coaches page and check out the coaches. Don’t know which coach is best suited for you? Contact head Coach Sean Burke and he will help you figure out which Crank Cycling coach is the best match for you.

So to sum it up.... Here are the reasons why you should buy a new power meter from Crank Cycling right now:

You’ll get free coaching worth about $500 It will help you make the most of your training time You want to quantify how hard you are crushing it They look cool Jens Voight uses one, and he is a badass You know you want one This offer is only good through October 31st 2010

Contact Coach Burke at Coachsburke@gmail.com to get going on your power meter.

It's Time for Speed

June and July are the peak months for most racing seasons throughout the US. Most championship races are held in these months, including Junior, under 23, elite senior, and masters nationals. Some state championships also take place at this time of year. This means peaking, tapering, and speed leading into these months are key. All of these are accomplished by lessening time and duration in your workouts, while increasing intensity and effort. These changes in your workout can be as simple as removing a long ride and adding more sprints, or by pacing with a motor and incrementally increasing the speed until your peak. An important component to these efforts is having rest days so your legs recover, as well as phasing in new exercises gradually so as not to incur injury.

One common workout to do to help build this speed is 30 second speed intervals. These 30-second bursts are followed by a 2-5 minute rest and repeated. Efforts in races at the height of the season are usually more intense and more frequent. By this time in the season, many riders are fit from training and racing and want to show off that fitness by attacking over and over again.

Riding in this aggressive manner splits the race fields in half, thins out the weaker riders, and helps us drop our friends on the Saturday club ride.

If you need help designing a training program that can increase your speed, we at Crank Cycling can help you. Shoot us an email. Let’s see what we can accomplish together.

Cheers,

Coach Jesse

Heat Acclimatization

One of the riders I have been coaching for several years is training for the SCNCA time trial championship. Last year when he raced there, it was an unusually warm day and the heat really got to him. Steve lives in San Diego, where the weather is quite temperate, but the race is in Lake Los Angeles where it gets MUCH warmer in May. In fact the lake Los Angeles area is typically at least 10-15 degrees warmer in May than coastal San Diego Where Steve lives. So 2 weeks ago Steve started working to acclimitize to the heat by working out in his sun room twice a week. He set up the trainer, turns on the heater and just goes for it. Heat accilimitization starts to occur in is little as 3 days, and full accilimitization can be achieved in as little as 2 weeks. Acclimitiazation adaptations simply allow the body to stay a little cooler AND operate at a higher level when hot. These adaptations include increased blood volume, increased skin blood flow increased sweat rate, and changes in the sweat itself.Steve is off to race in the 50+ category. Good luck steve, those hot trainer sessions should pay off!

Strengths and Weaknesses

One of the hardest things to access as an athlete is what part of training you should focus on. I have my athletes spend the majority of their time working on their strengths. If they are a talented sprinter, we work on making their initial jump stronger and their top end speed faster. If they are a talented time trailist, we work on pushing their threshold power or threshold heart rate up gradually.That is not to say that you shouldn't work on your weaknesses. For example, it is always good to work on your sprint. If you are a time trialist and you are in break up the road, you may have to sprint with your breakaway companions. However, you shouldn't spend inordinate amounts of time on things that only produce limited benefits.

If you would like to sit down with a Crank Cycling coach to discuss your potential strengths and weaknesses, drop us a line or send us an email.

See you out on the road.

Cheers, Coach Jesse

San Diego Velodrome Class Chariot Race

Here is a cool video, shot by Chris Grout during the adult developmental class, of a chariot race. A chariot race is a race where the riders are held at the start, and then all do one lap from a standing start. This is a great race for beginners, because there isn't a whole lot of jockeying for position, it also teaches "finshing skills" such as holding your line out of corner 4, and just keeping your wits about you when you are getting tired. This is also a cool race or drill for more advanced riders. It helps you with your explosiveness and speed, a requirement for just about any kind of racers, but even more for crit racers and track racers. You do 3 or 4 of these in one day, and I promise you you'll be feeling it! -Sean

Winning Lots of Races

This past weekend was a solid weekend of racing with lots of wins. First off was Justin Farrar in Maryland. He entered his 2nd category 4/5 road race of the year. There were 75 riders in his field. The race was on an 8 mile circuit on slightly rolling terrain with 2 steep power climbs. After lap 3 a 5-man break got away for 2 laps. Justin's teammate Iain reeled the break back in on the final lap, with one mile to go. With about 300 meters to go, Justin was boxed in 12th position looking for an opening. He had to push his way through other riders in the field. By the time he hit the front , he was only chasing one other rider to the line and he took 2nd.

Good job Justin.

Justin killin it!

The UCSD Cycling Team managed to pull off two wins, three 2nd places, one 3nd place, and a smattering of top 10 finishes. The first race was the Golden Acorn Road Race on Saturday. Colin Ng (AKA Quadzilla) took 3rd followed by Ben Ostrander taking 4th in the men's C's.

The second day of racing had the mens C's and D's combined. UCSD fielded a 12-man team and was aggressive from the gun. They sent riders off the front every lap until a break of 3 finally stuck. Colin (Quadzilla) was in the break.

The break put 40 seconds into the field and if the race had another 15 minutes, they would have lapped the field. Coming out of the last corner, Colin turned on the gas and destroyed his opponents. After the race, Colin Marveled, “ I thought it was some sort of new tactic they were doing, going slow to the finish line.” Nope, Colin was just faster!

Matt McKinzie easily won the field sprint taking 4th overall and 1st in the D's followed by Jeffrey Skacel in 2nd overall.

The athletes coached by Crank Cycling dominated this past weekend. Good job guys and gals!

Coach Jesse

Qaudzilla in the Break

Matt sprinting away from the Field

Opening Night TNR

The first night of Tuesday Night Racing  for 2009 at the San Diego Velodrome  was last night.   It was a nice warm evening and everyone had a great time.  Coached rider Todd Woodlan was looking strong in the C group, and will be surely upgrading after a few nights.  Chris Daggs raced  with the A group and was looking pretty strong himself.     I played race director for the evening,  so no racing for me just yet.  Below is a photod of me motorpacing the A group to get them warmed up. -SeanSean Motorpacing

What it takes to ride with the Pros

We put a SRM on Elite amateur riders at Redlands Stage race, and then Daggs and I did a write up on his  power output.: How much power does it take to hang with the pros in a big American stage race? For the Redlands Bicycle Classic, we put an SRM power meter on the bike of Eric Marcotte, a 30-year-old chiropractor who races as a Cat. 1.

Marcotte's power decreased each time up the climb on stage 3. (Wattage is yellow, elevation is red.)

Marcotte lives in Arizona and races with the California-based Pista Palace squad. This year he won stage 2 of the Valley of the Sun and placed fifth in the GC. He then won stage 3 at the Tucson Bicycle Classic from a break. At Redlands, Marcotte was racing in a 190-man peloton that featured 13 pro teams. Here is what the numbers revealed.

How much power does it take to hang with the pros in a big American stage race? For the Redlands Bicycle Classic, we put an SRM power meter on the bike of Eric Marcotte, a 30-year-old chiropractor who races as a Cat. 1.

Crank Cycling Time Trial Clinic

This clinic is designed to help you get fast! The focus is primarily road time trials, such as the 20K and 40k events, but triathletes can also benefit from this clinic. We will also devote a portion of the class to special events such as team time trials and track events like the 4K, 1K, and team pursuit. The morning session will be indoors at the Crank Cycling Training Studio and the afternoon session will be on the bike at Fiesta Island. This clinic features coach and exercise physiologist Sean Burke, coach and Fiesta Island TTT record holder Chris Daggs.  Classroom topics in the morning include: exercise physiology basics and energy systems used during TTs, on the bike training, weight training, flexibility training, warm ups, power outputs,  pacing, aerodynamics, and more. The afternoon "on the bike" topics include: proper starts, turnarounds, course management, TTT practice, and more. This clinic can accommodate a maximum of 20 athletes. To to make sure you don't lose out,  sign up HERE.

Chris Daggs Time Trial

Team UCSD Wins

This past weekend the collegiate team I coach (UCSD) won there first race. It was a 2 day race weekend. The first day was a criterium and the mens D racers were very aggressive, making many attacks and finishing in the top ten. Annabelle racing in the women's Ds took 4th.

The following day was Road Race on a technical course. The Mens Ds started out aggressive again attacking and counter attacking the field till Josh Rudiger and Useff Azzasi from (UCSD) got off the front. Within a lap Josh had a minute on the field with help from Useff who then drifted back to the field. By the beginning of lap 3 Josh had 4 minutes on the field.

Thats when the rest of UCSD went into action they destroyed the field in the crosswind doing an echelon. 6 man chase behind the solo rider 5 of them being UCSD. Josh hung on to win and UCSD also took 2nd, 4th(Useff), 5th, 6th and 7th.

I lead race tactic clinics for the mens and women's Ds in the off season and all their hard work and willingness to listen is paying off.

Go UCSD!!

Till next time Cheers, Coach Jesse