USAC Track Cycling Clinics

usac track clinic Tuesday Night Clinic: Feb 25 & March 4, 6PM-8PM

or

Wednesday Night Women’s Clinic Feb 26 &March 5, 6PM-8PM

Nutrition Provided by:sponsor-powerbar

 We will work on training and racing techniques such as: Motorpacing, bumping, advanced pacelining, race strategies,  safe and effective sprinting/race finishes, situational awareness, and more.

Location: San Diego Velodrome.  Attendance at 2 nights required to complete clinic. Must have your own track bike, a valid USAC license, and track experience.  Clinic has no bearing on local TNR categories. Registration opens on 1/16/14 and closes 24 hours before the event.    Registration for each 2 day clinic is $60 before February 21, or $70 after Feb 21.   Registration closes 24 hours before the clinic start time.  Each   2 day clinic is limited to 25 riders.  The rain date for both events shall be March 11, 6-8PM

 Register at the Crank Cycling Registration Page

Track Category upgrade points may be earned according to Rule: 1E4(a):USA Cycling sanctioned and approved rider education clinics (at least half day), will count as three qualifying races for category 5 to 4 upgrades, up to a maximum of 5 qualifying races. It will also count as 4 upgrade points for a category 4  to 3 upgrade and 3 upgrade points for a category 3 to 2 upgrade

 

How to jump over and obstacle on your mountainbike

by: Richard La China, USA Certified Cycling Coach with Crank Cycling How to Jump

The biggest mistake I see riders make when trying to jump is the lack of compression and explosion just prior to the jump.  If you don’t compress and explode, your bike will behave very similarly to a rock.  Gravity will get the best of you (and your bike) and will promptly get pulled down to earth — not typically the desired result.

1. Prior to attempting the jump, get off your bike and inspect the lip of the jump and the landing.  Figure out what the best angle for approach is and exactly where you’d like to land your bike.  Once you’ve determined the best line, stick to it — it’s very difficult (and potentially dangerous) to change your line while flying through the air.

2. As soon as your front wheel gets to the face of the jump, compress your bike into the ground.   Your elbows should be out, knees bent — full Ninja (ready) position.  Note: You don’t need suspension on your bike to compress it — compressing is merely the action of throwing your weight downward.

3. Just prior to reaching the lip of the jump, explode!  This explosion is a quick pull up with your arms and legs. If your timing is correct, you will sail right over it.  If you are riding uphill, throw your weight forward as you go over an obstacle.  If you are riding downhill, you will need to shift your weight backward as you go over it.

4. Once you’re flying, relax and resume your Ninja (ready) position and keep looking forward to your intended landing spot.

5. Push your bike down onto your desired landing spot to increase your traction.  Your arms and legs are your primary suspension when landing — your body need to soak up the impact.  Relaying on your suspension solely tends to cause a hard landing and a potential for loose of traction.

That should be enough to get you started — I recommend starting with a small obstacle at first.  As you progress, experiment with controlling your landing, both wheels, rear wheel first, distance, height, etc.  Note: Avoid landing on your front wheel, that usually doesn’t end well.

As your confidence (and skill) increases, pick bigger obstacles, going up and down hill while jumping, experiment with your air-time and HAVE FUN!

Spy Red Trolley Classic 2014

The 2014 Spy Red Trolley Classic Criterium is going to have some changes! For starters, we are moving to the " Hunnekens" course just across the street from the old course. Spy has once again stepped up to be title sponsor of the event, and we have partnered with CAF and Operation Rebound to offer handcycle and upright cycle categories, and the event will also be a fundraiser for Operation Rebound supporting first responders with physical disabilities. Keep an eye out for a race flyer and a press release soon!

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How To Use a Training Diary, or Keeping Track of the Important Stuff!

Most professional and top amateur athletes keep a training diary.

Training diaries are used to keep record of your training rides and races to track your progress over long periods of time. As a coach I have all my athletes keep a training diary. When filling out a training diary, it is important to record both subjective and objective data. You will also need some way to keep track of training metrics. With some performance testing, discipline, and a diary tracking your training, you can achieve those all-important long term gains in your cycling.

Subjective Data:

Subjective data is information about how you felt during a particular effort or training session. When recording your efforts, make sure to give detailed information about how each effort felt to you as well as how long your efforts were. How you feel is not just important on days when you do hard intervals: it’s equally important on your easy, recovery days. ‘Grade’ your workouts in order to track your progress. I like to use the traditional ‘A’ through ‘F’ scale with plus or minus indications on each grade if applicable.

Objective Data:

Objective measurements or ‘metrics’ are critical to record in your training diary. There are more than a few types of metrics to use when keeping records of your training activities. The coaches at Crank Cycling use Training Peaks software to record metrics with their athletes. Using metrics that give you specific data points like watts from a power meter or heart rate from heart rate monitors are best. Most power meters and heart rate monitors come with a software program to upload your data files for analysis. These are certainly not the only kinds of metrics available, but they are the most reliable. Here are four metrics that I use with my clients and a brief explanation of how they work.

Heart Rate is one of the older metrics available and there’s quite a bit of information about it out there in books, cycling magazines and on the internet. Because heart rate can be influenced by many variables (atmospheric temperature, stress, sleeping habits and diet, for instance) this metric has some inherent limits that will affect and limit reliability.

Wattage measured by a power meter is not new to cycling but power meters have become super reliable in the last few years. They’re inexpensive enough that even a beginning cycling enthusiast can afford one and use it with ease. Power meters have strain gauges in them that measure the force and torque (the power that the cyclist applies with their legs) in order to calculate the wattage being produced. The use of a power meter is one of the most accurate ways to measure a cyclist’s progress.

Speed and Duration can show you how fast you’ve gone on a specific course or how much endurance you have built as your workout times increase. If one of my cyclists chooses to use a heart rate monitor, I always make sure to use speed and duration along with heart rate data.

RPE-Rate of Perceived Exertion is usually represented on a 1-10 scale, 1 being an easy walk and 10 being the most physical exertion you can endure for 10 to 15 seconds. RPE scales seem to work well for riders who are in tune with their bodies and who enjoy pushing their limits. Riders who do well with RPE usually find objective data unhelpful when riding, training, and racing. They might put black tape over their computer’s head unit during training and have their coach look at the actual metrics at a later time. RPE is, of course, considered a subjective metric.

Performance Testing:

Testing yourself on the same course every 3 months to see if you have improved your performance is important to overall, long-term improvement. Make sure you take tests and record them a minimum of 3-4 times a year. Be careful to record test results in your training diary, as they will show your improvement over time. In my next blog post I’ll talk more about the types of tests you can perform.

Tracking Long Term Gains:

Your subjective feedback (how you felt during the training session), and the objective data (your heart rate, watts, speed, and duration of the session) will help give you a picture of how you are progressing. If you keep good records, you will be able to look back at past years and find out what has worked best for you over time. You will also be able to see long-term trends which will help you focus your efforts on what you are making the most gains in.

Discipline:

Set yourself up for success! Create realistic habits for filling out your diary on a daily basis. Make sure that the act of filling out the diary is something that you can realistically do, at a certain time, every day. For instance, if you don’t have time to fill out your diary in the evening don’t plan on doing it then. Plan to do it when you know you’ll have the time and are free to take advantage of that time like just after your ride or during a post ride snack. Attach the chore to something you’re doing already so you’ll never forget to do it!

I try to download my power/heart rate data just after my workout if possible. I write down how my legs felt before the start of my workout, after my warm-up, and how they felt during each repetition of efforts, and then grade myself (A+ through F-).

Filling out a diary will help you make sure that you’re staying on track with your training. If you need help designing a training plan for your next big ride or event, let us know: we’re experts at it and we’ll be glad to help!

 

Carlsbad Training Camp 2014

Our 2013  Carlsbad training camp was a great success.  Our riders enjoyed many of the best roads that San Diego has to offer, and we  are looking forward to  the 2014 edition.   With an added day or riding, this one is going to be even better.  Will you join us from February 16-23?

About The Camp

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.

San Diego Spring Cycling Training CampWe’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

GCC-San-Diego-Spring-Camp-2014

Camp Cost is $2499 per person based on double occupancy and the Carlsbad Inn www.carlsbadinn.com, and $2999 for single occupancy, with only a $500 deposit required to hold your spot.

Register Here    or contact  Sean Burke at 619-381-9080 or Sean@crankcycling.com.

Camp Schedule and Detail:

Sunday , Feb. 16

  • 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

Monday , Feb. 17

  • 7:00am – 8:30am – Continental breakfast
  • 9:40am – Preride briefing
  • 10:00am – Ride Day 1: Fiesta Island with Torrey Pines and  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 Class
  • 5:00pm – 6:30pm – Daily training file analysis and training review
  • 6:30pm – Dinner

Tuesday, Feb. 18

  • 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
  • 5:25pm – 6:30pm – Daily training file analysis and training review
  • 6:30pm – Dinner

Wednesday, Feb. 19

  • 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

Thursday Feb. 20

  • 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; Sean Burke
  • 5:00pm – 6:30pm – Daily training file analysis and training review
  • 6:30pm – Dinner

Friday Feb. 20

  • 7:00am – 8:15am – Continental breakfast
  • 8:50am – Preride briefing
  • 9:00am – Ride Day 5: Relaxed ride along the California coast  Lunch during the ride
  • Massage therapist available (upon camper request)
  • 3:00pm – 4:00pm – Nutrition for Cycling;
  • 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. 22

  • 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 6: 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. 23

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

 

Payment Info/Cost:

  • $$2499Double Occupancy, Single Occupancy $2999.  $  Per day fee $250.

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.  Register Here    or contact  SeanBurke at 619-381-9080 or Sean@crankcycling.com.

 

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 on Sunday February 16.  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)

Boulder Creek Challenge Benefitting VeloYouth

Boulder Creek  Challenge  benefiting VeloYouth - November 16th 2013 Registration Here.

The Boulder Creek Challenge Benefitting VeloYouth is a 52 mile ride, but the distance can be deceptive.   The ride features over 5500 feet of climbing, including dirt climbs and descents.    We’ll begin at 9 am with a neutral start out of  the Descanso Park and ride on  I-8 and the 79.  We’ll roll down the hill and into Descanso and after about 3.5 miles, the neutral vehicle will pull away and its time to unleash the hounds.  Soon after, the road turns to dirt and begins to go uphill.   About 10 miles into the ride there will be a King of the Mountain Prize for the first ride to crest the  hill,  and then you’ll have almost 5 miles of dirt road descent.   Use caution here or you’ll find yourself on the ground.   Your arms and legs will feel the fatigue as you control your bike down the dirt downhill.   Use extreme caution when crossing Boulder Creek around mile 15.  If there has been any rain recently, the crossing will be as slick as ice and the mossy surface will pull your bike out from underneath you like a magic carpet.      You are now 800 feet lower than   the original start point, and you’ve got to climb your way out.     Don’t start off too hard, as the next KOM point is still 6.5 miles and over 1200 feet of climbing away.    At times, you’ll struggle to keep  the power down as the grade exceeds 12% and your  rear wheel  spins out in the dirt.     The KOM point is at the intersection of Boulder Creek and Engineers Road.  The road turns to pavement here and the pace will mellow as we head into the town of Julian.    When we arrive in Julian we’ll regroup at the Apple Valley Bakery on Main Street and enjoy some well earned apple pie.     Before long we’ll begin our neutral start out of town and back towards the start.  The ride mostly downhill from here, but we still haven’t hit the high point and final KOM  at Paso Picacho State Park, 500 feet above Julian( ~40) miles into the ride.   The downhill after the KOM is dangerous.   Pay attention to the warning signs and go slower than you think you should.  I’ve seen several riders on the ground here and  have pulled  one  up off the tarmac myself.         From here you’ll  the relaxing downhill all the way back to Descanso as your hard earned reward.384225_4864079602116_1405670320_n

So what is the best bike for this ride?   I’ve done it on my road bike as well as a cyclocross bike.  The road bike is great on the paved portions but can be tough on the steep uphills and is both slower and more difficult on the extended downhills.    A lightweight mountain bike may even be the best bike to use if you want to go after the first two KOM points, but you’ll pay for the added weight and rolling resistance when the dirt turns into pavement.    Whatever bike you choose you’ll be happy with it at some points, and frustrated at others.     No   matter what bike you ride, it will make for a fun and different ride, with an apple pie stop in the middle.  You’ll also be helping out a great cause. Registration Here.

 

Rules:

 

The   entry fee is $25 and all proceeds go to San Diego VeloYouth.

Pre registration is required and closes the Wednesday before the ride.

T he roads are open to traffic and this is a “challenge” not a race.     Obey all traffic laws and do not make an ass out of yourself or you may get hurt or worse.... hurt someone else.

Do not fall off of your bike.  If you push it on the dirt downhill,  you will fall off of your bike, so use  the 80% rule on the downhills (dirt and paved!).  That means go 80% as fast as you think you should.

You must regroup  In Julian, roll out with the group, and finish at the Park and Ride in Descanso to claim any KOM prizes.  

Be self sufficient.   There will be some sag support, but don’t depend on it.    Carry tubes, air,  food, drink, and money.

Everyone must sign a waiver before the start69697_4864042201181_397887428_n_001

 

 

Additional stuff

Bars, gels, and  more provided by PowerBar.

There will be a sag vehicle at the first  two KOM  points, and coach  Burke will be a sweeper  for  ride carrying tools, a  tire boot, and some tubes.

Anyone who does not eat Pie in Julian is ineligible for KOM prizes and has to start 2 minutes behind the group when we roll out of  town.

You buy your own pie, I’m already giving you PowerBars.powerbarteamelite

The dirt road can be tough on your hands, don’t forget the gloves.

I am serious about the downhills, dirt ones and the paved one after the final KOM will F*%&  you up if you push it too hard.  Don’t ruin your day or anyone else’s.   We don’t want to peel you up off the ground.

The course isn’t marked, familiarize yourself with the map, download the GPS file below, or stick with someone who knows where they are going.   If you don’t know where to go, you can always wait for the sweeper.  No one will be left behind.

Update 10/22   Spy Optic has donated a set of glasses for  one of the KOM prizes  SpyLogo

GPX file for The Boulder Creek Challenge

Map of  of the Boulder Creek Challenge

Registration Here.

  Photos From  201229402_4864108682843_1805113187_n 69697_4864042201181_397887428_n_001 302796_4864025920774_439480521_n 196092_4864042641192_1057490521_n 405067_4864113642967_1477775813_n

 

Coach Burke’s Saddle Sore Treatment

Saddle sores are an inevitable part of being a  cyclist.    It doesn’t matter if your position is perfect, your saddle is comfy, or if  are riding bib shorts that cost  as much as a cross county flight.    If you ride for long enough, you’ll eventually get  a saddle sore.     I am luckily enough that I seldom get them, but  when I do, I use the same treatment  every time, and it has never failed me Step 1:  Wash up in the shower   and be sure to use hot water, antimicrobial soap, and god old fashioned scrubbing.

Step 2:  Dry well with a clean towel, and then sit around panstless  in order to let the area air dry for a while.

Band-Aid-Advanced-Healing-6-Large-1-pack_5

Step 3:  Put a Band Aid brand Advanced Healing Bandage over the saddle sore and leave it there.

Step 4:  Wait, don’t take off the  bandage, unless it begins to peel off.   In that case, start over again at Step 1.

This method has always worked well for me, and  others claim to have had good luck with it as well.   That being said, I’m not a doctor, so don’t consider this medical advice.    If the sore gets worse after a few days, begins  to exude puss, or develop a fever, I ‘d suggest going to get checked out  by your physician.

I hope you’ll never have to use this advice, but unfortunately you probably will at some point!

 

-Sean

OBSTACLE COST VS. RETURN

2013-10-08-10.50.44-amIf your goal is to reach the finish line in the least amount of time, you need to evaluate obstacles based on cost. What that means is you may be an amazing technical rider; but if you expend large amounts of energy riding every technical section in a race that takes over six hours to complete, you might be better off walking a few of those sections. A short hike up an extremely gnarly section can save your legs for a strong race finish. If you have the option to jump something or take a more direct line — going off the jump isn’t always the best choice. Your photo from Pink Shorts Photography might be a great new Facebook cover photo, but it wont necessarily get you the podium you’re looking for. Jumping increases the risk for injury or a mechanical. If you choose to jump, know the jump and take it with 100% confidence.

-Coach Richard

Donuts in the Breakroom

Donuts in the Breakroom, by Trina Jacobson 800px-Donuts

I’ve cracked on most things cycling. I’m pedalling squares, I don’t have any motivation to figure out the logistics of getting all of my training time in, and I am tired. I have not abandoned my bike, but I am riding less and I haven’t yet begun off-season strength training, which means I’m thinking a lot about calories. Today, my goal to not gain any weight in the off season was tested all day long by 2 dozen donuts sitting in the breakroom when I arrived to work.

 

8:42 AM – Who keeps bringing this crap in?!

9:01 AM – It’s funny how people cut pieces off. They’ll be back for more pieces; add them all up and they will have eaten an entire donut, if not more. They might as well sit down and enjoy the donut.

9:25 AM – I can’t stop thinking about them.

9:27 AM – The office smells like donuts.

9:51 AM – I wonder if research was done on what color box should be used. Is pink supposed to entice me more than, say, green?

10:04 AM – Did Conrad ever do his Tour de Donuts?

10:32 AM – Yeah…I’m going to eat a donut and enjoy it. A lot. Check this lemon jelly-filled one out!

10:33 AM – Yumminess in my belly.

10:45 AM – I don’t think my donut ride is the same as The Donut Ride. If you are ever in the Cardiff area of San Diego, visit VG Bakery for the best chocolate old fashioned around, I defer to Seth Davidson regarding The Donut Ride in Redondo Beach, and to UCSD Cycling for the Tour de Donuts.

11:22 AM – That donut is why my inner thigh rubs my seat post. I need to ride or run a little extra to burn that off. (I look up nutritional information on lemon jelly-filled donuts) Whoa! If I only look at calories, it’s not as bad as my usual energy bar. I should re-think my bars…

12:45 PM – OK, I made it through a healthy lunch without even looking at the donuts. Wait, now I’m thinking about them again.

1:39 PM – I’m so sleepy…sugar craaaassshhh…

1:53 PM – I need a taste…just a little taste. (The smell makes me kind of sick so I walk away)

1:59 PM – As I walk by the break room window, I can see there is half of a pink frosting and sprinkles donut left.  It looks sad all alone.

2:25 PM – I eat an apple while resentfully looking at the remaining quarter of the pink frosting and sprinkles donut.

3:30 PM – It’s GONE! How could my co-workers do that to me! Didn’t they know I was dabbing the drool off my face all afternoon?! I guess I have to eat my bar and think about my missteps towards being the Lantern Rouge of Office Donuts.

I know the best defense to such temptations is a good offence: bring a lot of your own good foods with you to work. So, tonight I made a batch of Oat and Cottage Cheese Pancakes from a recipe I found in a magazine a few years ago. I created a lazy version that doesn’t require the use of a blender or food processor. Washing the blender is my least favorite chore.

 

Oat and Cottage Cheese Pancakes

1 cup quick oats ½ cup low-fat cottage cheese, preferrably small curd 1 large egg

 

Using a fork, mix ingredients. Divide into 4 pancakes. Cook over medium heat until golden brown about 3 minutes each side.

 

2 of these pancakes is plenty for breakfast, especially with hearty toppings. My favorite topping is Greek yogurt and fresh fruit. My son gobbles these Special Pancakes up. I have made them with instant flavored oatmeal and they were super yummy, but higher in sugar. Stiring fruit into the batter didn’t work well as they fell apart because of the consistency. These are even good cold, which is convenient when you don’t have a lot of time to snack at work.

Enjoy!

Wounded, Ill, and Injured Military Cycling

Coach Burke is  working with Balboa Naval Medical Center here in San Diego  to put on a cycling clinic for wounded, Ill, or Injured military.  Participants can be active duty or retired, and there is no cost.     All levels of experience are welcome, and we can even get you a loaner bike. Reach out to Sean@crankcycling.com if you are interested in attending or  know someone who is.

Some thoughts on bike fit:

I had a customer call and ask me a few questions about bike fit the other day.   Specifically he asked: " So the software tells you where you need to be.  Right?"        I think this is a common misconception people have about   many  of the  high tech bike fitting systems.  

The fact is that no  measurement device can tell you exactly how a rider should be positioned on a bike.     Some systems help measure the rider, and some of them do this  dynamically and with a high degree of precision.   The fitter can then examine the measurements  and compare them to commonly accepted ranges for joint angles, etc.   The rest of the job is then up both the fitter and the athlete.    The fitters uses experience and training, as well as the feedback of the rider to help put that rider in an  optimal position.     The fancy measuring system and  a list of the  measurement ranges  are not enough.   In fact some riders may fall outside of the accepted ranges and still be fit properly ion the bike.    If a position helps a rider be comfortable, strong, and injury free, then that  could  be the best position for  that rider, no matter what some chart or a piece of software says.    Without proper input from the rider and a good, knowledgeable fitter, all of the information from  the fancy systems is useless.      Do you need a fit?  Just reach out  to us and we can set you up with an appointment.

 

-Sean

Another Reminder to be careful with supplements

UKA's  anit-doping educator David Walsh   flatly stated: “With supplements you can’t give 100% guarantees"   David was talking about the risks of tainted supplements.  In the USm you should check to make sure your supplements are NSF Safe certified.   NSF independently tests the supplements to be sure that they contain what they say they contain and nothing more.      I've written a little more extensively about there at Cycling illustrated.   Check it out.

Velo Youth Happy Hour

As many  of you know, CrankCycling has  decided to support  the San Diego Veloyouth ( SDVY) program.   SDVY uses cycling to teach  underprivledged San Diego County kids  about respect, respinsibility, and more.    We've done some rides and clinics to raise  money, but now we are doing something different.    We have arranged for a VeloYouth Happy Hour at Toast in Downtown San Diego.   Your  $30 entry gets you  2 drinks and some delicious appetizers, along with some great company.  More information including were to purchase or reserve your entry here.

Jackie Dunn

It’s been a tough month for bike racing in Southern California.    Barely three weeks after losing Chris Contreras in a criterium,  Jackie  Dunn sustained fatal injuries while racing on June 18th.   These things happen so seldom, but that’s what makes them so incredibly shocking.    And while the sudden death of a young healthy person is always appalling, it only seems more so when it happens during a race.   People die every day from diseases, car crashes, and in wars…..but from bike racing?   That isn't supposed to happen.    While losing two riders in such a short amount of time will make you question the safety   and riskiness of our sport, I am confident that riding your bike is far better than not riding.     Sitting on your coach, waiting for a heart attack, and letting life pass you by is far riskier than any bike race.     I am going to go race my bike next week, and from what I’ve heard about Chris Cono; he would approve.    I am positive that Jackie would. 7808_10200722732603306_238947557_n

If I were  to describe Jackie in a few words, they would be:  caring, talkative, enthusiastic, and persistent.  Her loquacious nature meant that it could be tough to get a word in edgewise.   But that, along with her enthusiasm meant that she could be very fun to be around.  She had a passion for her (relatively new) sport that was infectious and rubbed off on others. Her persistence would sometimes manifest itself as stubbornness, but that same quality drove her to find success in the sport in a short amount of time.  As a new racer, she would show up to races that didn’t have a category for her and race with the men;  she wanted to race and she was going to find a way to do it.  The caring part?  Well, that along with her enthusiasm was one of her best assets.   Racers can be very narcissistic, but Jackie was always way one to ask how your race went, or tell you that you looked good out there.

 

My heart aches for her husband Durward.   He is a good man who lost a good wife  and partner.    They were a couple whose love and respect for each other was visible every time you saw them.  Durward enjoys photography, and I have no doubt that one of his primary motivators was that he enjoyed taking  photos of Jackie.   I can’t even im

agine the pain that he is going through at the moment.    If there is any good to come of this, it is that Durward made the loving decision to donate Jackie’s organs and allow others to live through her tragic death.

 

Honestly,  I didn’t know Jackie as well as  many, and I knew her for less than a year.    Her coach Chris Daggs knew her better, and he wrote her featured athlete profile for the Crank Cycling  website  this last April.   If you would like to know some more about Jackie and how she found bike racing, read the profile as it appeared just a few months ago.

 

-Sean Burke

Jackie Dunn

Jackie Dunn might be a newcomer to cycling,  but she’s in it for the long haul. Jackie caught the bike bug in late 2012 after doing a triathlon. She decided to do a criterium and immediately fell in love with bike racing.  However, her road to cycling began many years ago and under much different circumstances.

 

Jackie landed in San Diego in 2008 with her husband, Durward, a naval officer. Her move to San Diego had been difficult initially – San Diego is an active town and it wasn’t Jackie’s scene. Like many people, she had put on some weight over the years; she’d grown unhappy about this and decided it was time for change. In early 2009 she found boxing and after a year of training Jackie dropped over 80lbs and found her inner athlete. In late 2010 Jackie took a month long fight training trip to Thailand. Unfortunately a torn ACL required surgery and she spent early 2011 recovering from surgery. After returning to training an infection in the repaired knee required a second surgery and more rehab. With the Big Sur Marathon in April 2012 Jackie had no time to waste and she went straight from rehab to abbreviated marathon training and finished the race! Now that the ‘sleeper’ had been awakened there was no stopping her! After her marathon, Jackie did her first triathlon and found the bike. But she had some unfinished business: Muay Thai. Jackie continued her fight training and won her first Muay Thai fight in August 2012. Not one to shy away from challenge Jackie did her first crit later that month and was hooked.

Jackie began working with Crank Coach Chris Daggs in December 2012. She took the dedication and work ethic she had learned from fighting, running, and triathlon and applied that to her cycling. Full of talent and enthusiasm, Jackie raced as much as she could. Her hard work was rewarded with excellent results including a few race wins(!) and a quick upgrade from Cat 4 to Cat 3. Her sights are firmly set on upgrading to Cat 2 before the end of the season. Jackie recently added track racing to her repertoire. She’s had immediate success on the track and will be using track training and racing to compliment her road racing and training. Through a combination of hard work, good training, and lots of racing Jackie Dunn is looking to make her first full season in cycling a breakthrough season!

 

EPILOGUE:

It is June 21st and I’m at a loss to describe my feelings. The sense of loss hasn’t really set in yet. It always takes time for the tears to come when I lose someone, but the tears are flowing as I write this. As a coach you form strong bonds with your athletes and Jackie was no exception.  We shared victory and defeat, success and failure. We spoke almost daily. I think her loss is more shocking to me as I hadn’t spoken to her in two weeks; I was in Europe on a coaching trip and we swapped emails and texts. The last time I spoke to her was the Saturday before I left and she was fired up about her day at the LA Velodrome. Jackie had fallen in love with the track and she was destined for success. There was so much more to Jackie than we could see; she was full of emotion and energy and it shined through on a daily basis. Her husband, Durward, shared with me that she had really begun to enjoy ‘the ride’ both on and off the bike; I’m glad I was able to share this part of her journey through this world.  Although our time together in this life was short, I am thankful for it. As with all my athletes, I learn and grow from my experience with them. My life is richer because I knew Jacqueline Price Dunn and I will never forget her.

 

Chris Daggs

Jakcie with Coach Chris Before the Barrio Logan Criterium