December - PAA Cycling

Pasadena Athletic Association
December 2007
Board of Directors
President
Matt Gunnell
Vice President
Eddie Ramirez
Secretary
Lisa Loeffler
Treasurer
Jim Small
Board Member
Rick Babington
Board Member
Lee Bird
Board Member
Morgan Kapp
Board Member
Banner Moffat
Board Member
Jeff Moreton
Board Member
Jerry Sanders
Board Member
Aaron Tuchfeld
PAA general meetings are held
the second Wednesday of the
month starting at 7:00 PM at La
Cabanita, 3447 N. Verdugo Rd.,
Glendale, CA 91208.
What’s on the Web?
Team Times
Banner
Turkey Trot is a Huge Success
The 2007 Gene Galindo Turkey Trot
Cyclocross Race hosted by PAA was another
huge success. Cyclocross racers came from
Inside this issue:
Three-Part Challenge, Part II
Bollettino di Bicicletta
all over the state to participate in what has
2
4
6
Feed Me!
7
PAA in Pictures
9
Many PAA members volunteered their time
in the setup of the course, race registration,
become a post-turkey-day classic.
and course teardown.
PAA President Matt Gunnell, who is an avid
The course setup for the Turkey Trot began
cross fan, started the race in 2004. Now in
3
the details that make the event so popular.
it’s 4th year, the event continues to be one
at 6:00am. Over 20 volunteers showed up
in the dark to begin the long process of
of the SoCal Cross scene favorites.
stringing over 3 miles of caution tape to lay
PAA racers fared very well, with solid re-
the pounding in of over 300 stakes.
sults in five categories. Top PAA finishers
for the day included; Miguel Sutter 2nd and
Jerry Sanders 10th in Men’s 4, Robert DeFerrante 8th and
out the course. This process also includes
Great job Matt and all of the PAA members
who volunteered their time to make the
Turkey Trot a fantastic event!
Paul Bracken 9th in
Masters 45+, Tom
Reilly 6th in Mas-
Product Review—
Cannondale
12
PAA Sponsors
18
ters 55+, Jamie
Stathas 10th in
Masters 35+ 3/4,
and Miguel Sutter
7th in Singlespeed.
Upcoming Race
Dates:
Before the racing
• 12/1—SCNCA CX Championships, Bakersfield
of hard work and
• 12/2—Prestge Series CX,
Bakersfield
fun began, weeks
preparation went
into putting the
• 12/9—Prestige Series CX,
Oceanside
race on. As race
• 12/16—Urban CX, Irvine
nell spent countless
• 12/23—Prestige Series CX,
Woodland Hills
• It’s the end of the season..take a break!
director, Matt Gunhours organizing
and planning all of
PAA in action at the Turkey Trot Cross. Photo Courtesy of Nathan
Dauglash. More Turkey Trot photos on Page 10.
www.paacycling.org
Page 2
Bollettino di Bicicletta
Three-Part Challenge, Part II
Part 2 of 3
Psychology
In this 3-part Challenge, I urge all of you
1.
list of Athlete Competencies provided by
USA Cycling and see how many of them
2.
3.
or review each point or skill. Part I in November covered General Conditioning and
4.
5.
6.
Keeps competition in proper perspective
Pre-Competition Phase
8.
Accepts defeat and learns from it
While the name of this phase implies that
9.
should be on exposure to the sport and
Discipline) to go down
this month’s list of
Athlete Competencies
provided by USA Cycling
general fitness in all areas to develop general skills and some competition. In terms
of chronological age, athletes 15 and under
should be considered for the PreCompetition phase. In terms of athletes
who start cycling later in life, this could be
considered the first 2 years of cycling ex-
and see how many of
perience. Many of the competencies in the
them you have achieved
pre-competition phase could be associated
or need to achieve“
with USCF Cat 4 and 5 riders and NORBA
Beginner level riders. For athletes coming
from other sports later in life, some of the
conditioning and training could be increased
in terms of volume or intensity to match
their ability levels.
Rick Babington can be
reached at
Focuses on things within the athlete’s control
7.
that some of you will compete. The focus
you Ride or What
Focuses on being an individual and avoid com-
Discipline Specific Competencies.
no competition takes place, it is understood
Matter What Category
Performs basic visualization skills
such as giving a 100% effort
ogy, Goal-Setting, Health & Safety, and
“I urge all of you (No
Understands the difference between tense and
parisons with others
Fitness, plus Training Knowledge and General Technical Skills. Part II covers Psychol-
Has fun
relaxed muscles
you have achieved or need to achieve. Print
a copy and check them off as you achieve
Develops basic patterns for success in sports
and life
(No Matter What Category you Ride or
What Discipline) to go down this month’s
Rick Babington
Describes relationship between nervousness and
performance
10. Understands the relationship between relaxation
and performance
11. Develops positive mental attitude
12. Understands positive self-talk and attempts to
keep self-talk positive
13. Develops a pre-race routine of positive habits
14. Develops sound training habits for sound race
preparation
15. Develops one or two specific cues to help concentration and focus
16. Controls arousal level to focus on task
17. Forms visual images to practice suggested outcomes
18. Actively attempts to improve and learn
So, Here’s Part II…go to work!
19. Uses imagery with coach in skill acquisition and
performance preview/review
[email protected]
(Continued on page 14)
www.paacycling.org
Page 3
Bollettino di Bicicletta
What’s on the Web?
I’m a huge fan of blog’s. Don’t know why, other
than I like to read what other people are up to.
Blogs by cyclists are also a great way to learn
about rides, training methods, cycling products...all sorts of great cycling related stuff.
Currently, my favorite blog is by Jason Mahokey. Jason is a mid-30’s guy, who tries to
balance his passion for cycling with his job and
family. Sound familiar? It should. His story is
like a lot of ours.
Jason has a boring job, a great kid, a car that
breaks down a lot, and likes indie-British rock.
See how much fun a blog can be!
Check out Jason’s blog at
http://soiledchamois.blogspot.com/
As the year winds down, most of us racers are beginning to plan our racing calendar, goals, and
training plans for next year. Training Peaks can help.
Training Peaks is a great resource for coaches, training plans, and offers a great training calendar.
http://www.trainingpeaks.com/
www.paacycling.org
Page 4
Bollettino di Bicicletta
Team Times
Here are the rules:
1) Define a specific route precisely if it's a new location.
2) Send me your time.
3) Send me your name (or pseudonym if you prefer)
4) Send me your age and your race category.
5) You can include a BRIEF list of excuses or explanations such as "strong tail wind" or "drank too much last night".
6) Honor System; no cheating. If you post a time that's off the chart, you better have a reputation or witnesses!
Format: (Route) Time - Name - age - category - date - comment
Send your times to me at [email protected] I will keep track and post them periodically on Yahoo and
hopefully we will have an exciting list to include in next month's newsletter.
ROUTE: Up Angeles Crest from the second (uphill)
ROUTE: One lap of the Rose Bowl. Time Trial Solo.
light at the freeway to the entrance to the Clear
Creek Information booth parking area.
Fritz Bottger
Armin Rahm
Jason Lowetz
Scott Powell
Brian Provost
Daniel Lowetz
Kevin Martin
Banner Moffat
Stuart Michner
Chris Keller
Abe Meltzer
39:10
40:45
41:08
41:10
41:42
43:40
44:08
44:40
48:21
49:30
51:43
Sep-07
Sep-07
Jun-07
Mar-07
Jul-07
Mar-07
Jul-06
Mar-07
Nov-07
May-07
Sep-07
Chris Keller
Jeff Moreton
7:06
7:12
May-07
Feb-07
ROUTE: Chantry Flats climb from the top of Santa
Anita Blvd. to the Chantry Flats parking lot (gate to
gate). 3.25 miles.
Scott Powell
Oscar Guzman
Rick de la Mora
Duane Atiga
16:36
20:25
21:25
24:40
Feb-07
Apr-07
Jun-07
Jul-07
ROUTE: Corner of Lida and Vista (dotted line) up to
ROUTE: Down El Prieto Trail. From the start of the
“No Stopping Anytime” sign on top of Lida. Same
singletrack to the big rock where the trail joins the
route used for uphill TT at the PAA training camp.
fire road. Classic “old” El Prieto route.
Duane Atiga
Lyle Warner
Bryan Martinez
Banner Moffat
Scott Powell
5:34
Mar-07
ROUTE: Up Lower Sam Merrill Trail, from the water
fountain to the trail junction at Echo Mtn.
Brian Provost
25:24
Oct-06
ROUTE: Backbone Trail in Malibu from Encinal to
Corrall and back.
Kevin Martin
2:36:00
Aug-07
ROUTE: Big Tujunga to Angeles Crest, from Oro Vista
and Big T to the stop sign at Angeles Forest Hwy.
Abe Meltzer
1:27:57
Sep-07
9:02
12:07
13:30
35:05
Feb-07
Sep-07
Sep-07
Feb-07
ROUTE: Piru Official CBR Time Trial Course.
Chris Keller
28:16
Jun-07
ROUTE: Las Flores Fire Road in the Verdugos, from
the gate at the bottom to the intersection with Verdugo Motor Fire Road.
Abe Meltzer
29:14
Aug-07
ROUTE: Brown Mtn. climb from the pavement gate at
Windsor Ventura stop sign up the fireroad to the
gate at the Brown Mtn. saddle.
Mike Sobray
Bryan Martinez
www.paacycling.org
29:34
31:34
Sep-07
Sep-07
Page 5
Bollettino di Bicicletta
What We’re Riding
Andreas Di Stefano
2007 Soloist Carbon SL 56 cm
Campagnolo Record Drive Train
Easton EC90 Tubular Wheels
Speedplay Pedals
Zero Gravity Brakes
Easton EC90 Stem
FSA Compact Handlebars
This bike it super fast and very responsive. really, way above my talent, but, still a great bike to have.
Climbs like a goat and is just amazingly fast going down hill. If you are
a sprinter, you can just smash the
pedals down and go. it has made
me a better biker for sure. The ride
Membership Renewals!
in general is very forgiving com-
The PAA membership year now runs concurrent with the Race Reim-
pared to other frame in this cate-
bursement year from October 1st through September 30th. This
gory. it never feels too stiff, but, it
means all memberships expire on September 30th, 2007!
responds to every single little bit of
energy you put into it. Overall, I
think this is one of the better
frames out there.
In order to keep your membership (and benefits --- such as product
discounts, group e-mail, coached and supported rides, and race reimbursement) current, please go to http://www.paacycling.org/join.htm
Then click through and "Join" (no difference if you're a new member or
a continuing member) the Club online! If you have any questions on
the status of your Club membership please contact Banner Moffat at
[email protected] .
A Note From the Editor:
Welcome to the PAA newsletter. My goal is to provide you with interesting stories and information on cycling, that you may not otherwise be able to get from
the PAA website. Some of the regular features that you will find include a
monthly coaching tip from Rick Babington, stories from Banner Moffat, and
monthly columns including "what we're riding", "rider interviews", "what's on
the web", "sponsor profiles", and new this month, “tech corner” and “our favorite rides”.
Please help me make this a great newsletter by contributing! Please email me
pictures, stories, ideas, etc. Thank you to everyone that sent me lots of great
contributions for this April edition. I sincerely appreciate your help!
Lee Bird, Editor
[email protected]
www.paacycling.org
Page 6
Bollettino di Bicicletta
Banner Moffat
Mountain Biking Games
Learning the technical skills for riding trails,
estly technical section of down-
learning how to maneuver around tight
hill singletrack on a trail which
switchbacks or how to pick a line over logs
you ride often. It should be
and rocks does not have to be only from
someplace you are all happy to
painful experience. It can be from playing
ride fast. This game works best
games. Have you noticed how quickly some
with just 2 but you can play it
young riders gain bike handling skills? It is
with more. You all start down at
not just because they are young. In large
the same time following the
part it is because they are happy to fool
leader close behind. The leader
around on a bike. Young riders are more
goes as fast as he or she can. If
likely to ask themselves, "I wonder if I
you can stay on the leaders tail
could do this?" and then give it a try. It's
right up to the end of the sec-
that fooling around that makes you improve
tion, then the next time you go
faster than anything else.
down that section, you get to be
Here are some games to play with your
mountain biking buddies which may encourage you to "give it a try" and if you do
try, will make you a more technically skilled
rider. Plus, they are much more thrilling
than video games.
"Dollar a Dab*" (*a dab is unclipping to
put a foot down) This game can be costly
but you will get so much better at technical
singletrack from it that you will eventually
decide it was worth it. Play this game on an
entire length of technical trail and use the
following handicap system: As long as it is
a trail you ride regularly, each rider will
the leader. The old leader who
failed to open a gap - or anyone
back in the line who lets a gap
open up, moves to the back of the line. In
other words, anyone who seems to hold up
the rider behind him goes to the back of the
line.
If you play this game 5 or 10 times on a
particular section of trail, you will find you
are riding that section faster than you
thought possible. Then if you play the game
on a different section of trail you will speed
up on that section too. Great singletrack
race training!
have a minimum number of dabs that he
"Follow the Leader" This is a great game
has ever ridden that trail. For example, if
to play in Moab on areas of technical slick
the best he has ever done is ride the trail
rock and works best when the riders are of
with only 2 dabs, then he gets 2 dabs free.
similar ability. But you can play it anywhere
Every dab beyond the first two is going to
- even on empty streets or parking lots or
enough and you will be
cost him a dollar. If another rider has rid-
at home - as long as there are a choice of
able to ride almost any
den the trail dabless, then he pays a dollar
routes and obstacles. Play this game in
for every dab he makes - and so on. Each
slow motion; it has nothing to do with
dollar goes into a kitty, and at the end of
speed.
the ride, the rider with the fewest dabs over
his previous minimum (who also will have
put the fewest dollars into the kitty) gets to
keep the kitty. Play this game often enough
and you will be able to ride almost any trail
dabless (or go broke trying!).
You all ride single file and you precisely
follow the exact line - no matter how odd or
crazy that line is - of the leader. If the
leader dabs or falls, the next person gets to
be the leader and gets to choose the route.
Anyone behind the leader who dabs or fails
"Me First" This is fun to play on a mod-
(Continued on page 8)
www.paacycling.org
“Play this game often
trail dabless (or go
broke trying!).“
Page 7
Bollettino di Bicicletta
Stuart Michener
Feed Me!
If you were passing by the Rose Bowl early
•
st
Work your way steadily to the right
Sunday morning on October 21 , you would
side of the road before you reach the
have seen a most curious sight – nearly
feed zone (avoid swerving)
one dozen riders in PAA kit frantically grabbing musette bags and water bottles on the
•
Be wary of competitors that might
fly and from a moving automobile! This
swerve in front of you in the feed zone
“feeding frenzy on two wheels” actually had
(there are a surprising number of
a serious purpose, namely, to practice feed
crashes in feed zones)
zone techniques for the (then) upcoming
Baker to Death Valley road race. Given the
•
When picking up your musette bag,
“skewer” the strap with your right arm,
80 mile length of that race and the chal-
and keeping the bag high and away
lenging terrain, we all realized that on-the-
from your spokes and shift/brake lever,
road feeding and hydration would be essen-
slide the
tial to our
strap over
team’s success.
your head,
The feed
fully trans-
zone prac-
fer the con-
tice, which
tents to
was organ-
your water
ized by
bottle
Category
cages/
4/5 captain
jersey
Jerry Sand-
pockets
then care-
ers and ably
staffed by
Philippe
Guichard
and his assistant
Kevin,
Chris Uettwiller deftly snags a loaded musette bag from Kevin in Lot K
sought to
familiarize our racers with feed zone tech-
•
they can be readily identified by the
niques including picking up loaded musette
approaching racers
bags and individual water bottles from a
“feeder”, and even picking up multiple water bottles from a support vehicle. Before
•
you have some special fluids or food
perienced road racers offered some sage
requirements, clearly label your
advice, including:
Remember to jettison your water bottles before you enter the feed zone
(easy to forget in the heat of competition)
Before the race, label your water bottles with your initials and “PAA,” and if
the practice began, some of our more ex-
•
“Feeders” should wear a PAA jersey so
musette bag, too
•
Before making a feed, wipe the bottles
off as they’re retrieved from a cooler condensation and melt from the cooler
(Continued on page 16)
www.paacycling.org
Page 8
Bollettino di Bicicletta
Mountain Biking Games
(Continued from page 6)
"Track Stands" This is simple enough;
practice balancing on your bike, even if just
to follow the route exactly has to pull out
for a few seconds, without moving forward
and go to the back of the line.
at all. Keep practicing. Do it a few times
The fun of being the leader is to get as
every time you ride your bike!
“If you find yourself
waiting in the parking
creative as possible in where you lead eve-
"Front wheel wheelies" Ride along at a
rybody. Ride places where you have to duck
modest speed then put on your front brake
or squeeze between objects or go up or
and keep your weight forward just enough
down some stairs or balance on something
to lift your rear wheel in the air a little bit
narrow like a curb or even just on a white
as you come to a stop. When you are com-
road stripe. Have you ever ridden through a
fortable doing that, see if you can lift your
your balance fast. And
basement door, around a pool table and
rear wheel higher. Don't worry; unless you
if any of these parking
back outside again? The fun of being back
really, really over do it, you won't go head
lot games become too
in the line behind the leader is the surprise
over heels.
of where the route is going to go. You will
be saying to yourself, "I never would have
thought of riding a bike here!" Play this
game a few times and you will say to yourself, "I never thought I would have the skill
"Front wheel spin" Once you are comfortable with front wheel wheelies and can do it
with hardly any forward speed at all, shift
your weight a little bit to one side or the
to ride a bike over that!"
other while the rear wheel is in the air so
Solo Games
where it was. You are changing your direc-
Probably the simplest way to get better at
technical singletrack is to practice balancing
at slow speeds. If you find yourself waiting
in the parking lot for your bike buddies to
arrive, just a few minutes of these solo
games each time you ride will improve your
balance fast. And if any of these parking lot
games become too easy, start playing them
on an uneven surface.
”Tight Figure 8" See how small a figure 8
you can ride your bicycle in. If there are 2
cars parked with space between them, can
you do a figure 8 between the 2 cars? Can
you do it sideways in the driveway of your
house?
"Small circle" Ride your bike in as small a
circle as you can. Then try it going the
other way around. Keep trying to make the
circle smaller. Your goal is to do a circle
without the rear wheel turning at all - which
may be impossible, but you can get amaz-
that the rear wheel lands to the side of
tion by balancing on your front wheel. Be
sure to practice turning in both directions
because one will seem easier than the
other. Here is the goal of this game: If you
keep practicing and you get good at this,
and if you get good at a track stand at the
same time, you'll find you can lock up your
front wheel, swing your rear wheel around,
do a track stand and then swing your rear
wheel up and over again, etc. until you
have done a 360 degree turn without your
front wheel moving at all!
There are other solo games you can make
up. Like slowly riding directly into a wall or
fence, stopping with your front wheel
touching the wall, bouncing backwards
slightly and then turning just enough to
make a U turn - without unclipping. None of
these solo games should make you fall - as
long as you are adept at unclipping. But all
of these games will make you a much better singletrack rider!
ingly close.
www.paacycling.org
lot for your bike
buddies to arrive, just a
few minutes of these
solo games each time
you ride will improve
easy, start playing
them on an uneven
surface”.
Page 9
Bollettino di Bicicletta
PAA in Pictures
PAA Hangin’ with Bob Roll—Photo courtesy of Allen Lin
Stuart Michener
Darryl Zengler making friends in Rosarito
New PAA Member Rod Miller
www.paacycling.org
Page 10
Bollettino di Bicicletta
Here are some great shots from the 2007 Gene
Turkey Trot
Galindo Memorial Turkey Trot. Photos courtesy of
Lee Bird, Nathan Dauglash, and Igor Antoshechkin.
Miguel Sutter on the podium
Cross is hard work
Matt Gunnell Presenting Women’s 1-3 Winner, Coryn
Rivera, with her title belt
Course setup begins bright and early
PAA Board Member Morgan Kapp
www.paacycling.org
Page 11
Bollettino di Bicicletta
PAA Would Like to Welcome the
Following New Members
Aaron Wise
Kent Kruse
Alfred De Leon
Mauricio Gomez
Chris Schaper
Morten Andersen
Damon Muldavin
Rod Miller
George Korn
Ryan Ward
Hector Rodriguez
Thomas Bruen
Henry Blackham
Wayne Steinert
Javier Suarez
Wesley Reutimann
Johnathan Mills
David Cence
Kathryn Arnold
We are very excited
Kerin Huber
Suzanna Bower
Kent Brandkeyer
to have you on-board
the PAA family.
Please introduce
yourself on group
rides or at the next
PAA Club meeting!
A New Member’s Perspective
I had always wanted to start getting into the sport of cycling , but
for some reason or another I would always find a reason not
to. Either the equipment was too expensive, or I did not have
enough time, but there was always something. I always noticed
however, how much I enjoyed riding a bike, and once I got on a
nice, light bike and was able to ride from my house in Mt. Washington, to my parents' who live in the San Fernando Valley without
getting too tired, I thought, wow , this is fun!!!
My first ride with PAA club, was 3 weeks ago, and it started at the
Descanso and it went for about 69miles led by coach Rick. I was
the last one to make it to the end, but the fact that I was able to
finish it, made me very excited, and now I want to continue putting
some miles on my bike and hopefully one day go around Europe on
a bike.
I was born in California but raised in Mexico City, moved back to
California when I was 18 y.o. to go to the University of Berkeley,
where I studied Political Economy for Developing Countries. I also
love playing soccer, food from different countries, traveling. I
speak Spanish, French, Portuguese, and a little Italian (I was glad
to learn that Claudio is from Italy and that way I was able to practice the language with him). Looking forward to meet as many
members as I can, and to go along on many rides too.
Mauricio Gomez
New PAA Member Mauricio Gomez
www.paacycling.org
Page 12
Bollettino di Bicicletta
Duane Atiga
Cannondale System Six
Upon hearing the news that PAA product
this bike is how exceptional the handling is
manager Aaron Tuchfeld was able to hook
at speed. Particularly tight corners and fast
us up with a Cannondale team deal I
descents. In addition, with light wheels the
thought, great! What a perfect time for me
System Six is also a superb climbing ma-
to review a System Six. For those who are
chine with no perceived effort wasted. Kim
considering this bike, I hope this will help
was also surprised at how comfortable the
push you over the edge.
System Six is with all its stiffness. He said
I was able to test ride the System Six but,
more importantly, receive vital feedback
from my friend and former PAA club member Kim Peppard, who is the actual owner
that even on long training/endurance rides
one never feels punished or beat up. And
that's after previously owning a titanium
Seven Axiom. Now that's impressive!
of our bike on test. Specifically
The compact gearing is ideal for climbing or
a 52cm System Six Compact 1 frame
if you have knee problems. The SI carbon
shod with Dura Ace 10 and a compact car-
crankset blends in perfectly within
bon SI crankset. The ever-popular Rey-
the frame. The Reynolds wheels comple-
nolds DV46/UL tubular hoops finish off
ment the bike quite nicely by add-
this stealthy combination. We
both agreed about how great the stiffness
ing smoothness. For training, Kim uses the
and responsive this bike is. Sounds cliché,
MV32 clincher wheelset. For racing the
but it's these two main ingredients an as-
DV46/UL tubular wheelset is thrown into
piring racer should consider when buying a
(Continued on page 17)
race bike. Another great characteristic of
www.paacycling.org
“Another great
characteristic of this
bike is how exceptional
the handling is at
speed. Particularly
tight corners and fast
descents. “
Page 13
Bollettino di Bicicletta
Bicycle John's Holiday Benefit Ride
Benefiting the Palmdale Sheriff’s Department Holiday Gift Basket
Sunday, December 9th at 8:00 AM
Bicycle John's
33330 Santiago Road
Acton, California 93510
(661-269-0745)
FREE RIDE!! FREE BBQ!! COME JOIN THE FUN!!
(Space is limited, so pre-registration is recommended)
JUST BRING AN UNWRAPPED $15.00 TOY
OR BRING A CHECK FOR $15.00 MADE PAYABLE TO THE PALMDALE SHERIFF’S
DEPARTMENT
47½ & 59-MILE ROUTE OPTIONS
SAG SUPPORTED
FREE ONLINE REGISTRATION AT ACTIVE.COM
(Online Registration closes at midnight, Friday 12/7)
http://www.active.com
Directions to Bicycle John's Acton store
From L.A.: 5 Freeway north to the Hwy 14 split. Go north on the 14 until you reach
the Santiago Road exit. Exit and turn left. Go under the 14 Hwy. Bicycle John’s is located in the shopping center to the right.
From the Antelope Valley: Hwy 14 south to Santiago Road exit. Exit and turn right. Go
under the 14 Hwy. Bicycle John’s is located in the shopping center to the right.
www.paacycling.org
Page 14
Bollettino di Bicicletta
Three-Part Challenge, Part II
(Continued from page 2)
7.
Understands the difference between soreness pain
and injury pain
20. Knows when to use imagery
8.
Has adequate range of motion (ROM) for all joints
9.
Can recognize potentially dangerous situations
21. Can repeat instructions and translate them into correct actions
22. Focuses on task at hand
10. Understands the concept of Rest, Ice, Compression,
Elevation (RICE)
23. Performs progressive relaxation exercises
Goal Setting
1.
Understands Goal Setting
2.
Understands the concept of a dream goal
3.
Develops measurable and specific goals with a time
11. Undergoes regular health and dental check ups
12. Maintains file of health records
13. Communicates honestly about possible injuries with
coaches and medical personnel
14. Recognizes the importance of medical clearance before returning to training following an injury or illness
frame
4.
Develops short-term, intermediate and long-term
goals
5.
Short term goals 1-3 months
6.
Intermediate goals 4-6 months
7.
Long term goals 1 year
8.
Understands that outcome is not always the best
measure of a goal
9.
Develops some goals that are outcome goals such as
rankings or titles
10. Reviews goals with coach on a frequent basis
15. Follows medical instructions for illness or injury
16. Demonstrates proper safety signals when riding in
traffic
17. Obeys all traffic laws
18. Understands clothing selection for weather conditions
and the impact of proper clothing
19. Recognizes that food is the energy source for the
body
20. Eats an athlete friendly diet (high carbohydrate, moderate protein, low fat)
21. Understands that poor diet can adversely affect performance
11. Develop goals based on identified weaknesses
12. States 3 desires of participation in cycling, accom-
22. Knows difference between healthful and unhealthful
foods
plishments or outcomes
13. Can differentiate between process (performance) and
23. Makes wise decisions about pre, during, and post-race
training foods
outcome
Health and Safety
24. Understands the importance of proper hydration during training, competition, and rest
1.
Develop healthy and safe lifestyle
2.
Always wears a helmet in training and racing
3.
Avoids use of non-prescription and banned drugs
tics
4.
Knows, in general, which drugs are banned
1.
Understands basic team concepts and tactics
5.
Understands harmful effects of banned substances
2.
Understands how to assist teammates
6.
Practices preventative medicine such as wearing sun-
3.
Understands how to utilize teammates
25. Demonstrates the ability to remain properly hydrated
Discipline specific competencies, Road Tac-
screen or taking medications
(Continued on page 15)
www.paacycling.org
Page 15
Bollettino di Bicicletta
Three-Part Challenge
(Continued from page 14)
4.
5.
Maintains contact with peloton
Stays close to front of peloton
Discipline specific competencies, Time Trial
Discipline specific competencies, Sprint
track
1.
2.
Knows what each of the painted lines on the track
means
Tactics
3.
1.
Understands and demonstrates track etiquette
Demonstrates proper starting gate technique
Rides solo
4.
Discipline specific competencies, Cross
Country Mountain Bike Tactics
1.
Always finishes races
2.
Demonstrates balance through weight shifting
3.
Demonstrates knowledge of dismount/remount where
required
4.
Demonstrates lifting bike over obstacles
5.
Develops technique to ride varied terrain within abilities
Discipline specific competencies, Downhill
Mountain Bike Tactics
1.
Understands bike/person interaction
2.
Develops technique to ride varied terrain within abilities
3.
Learns to dismount/remount where required
4.
Demonstrates ability to carry bike where necessary
Demonstrates ability to maneuver over entire track at
all speeds
5.
Demonstrates smooth start with shoulders square to
the direction of travel
6.
Demonstrates proper start position of crank (2 o’clock
position for right leg or 11 o’clock for left leg -depending on preferred leg)
7.
Demonstrates ability to maintain a steady speed
All riders, no matter what your experience level,
will benefit from the list, so start working on and
checking off as many points on your list as possible over the next month to help prepare yourself for race season. If you have any questions
please ask me, or one of your more experienced
teammates, to clarify.
Part III, in January, is the Early Competition
Phase checklist, aimed at those riders who have
been in the sport for 3 or more years.
Discipline specific competencies, Endurance
track
1.
Understands and demonstrates track etiquette
2.
Knows what each of the painted lines on the track
Enjoy!
Coach Rick
means
3.
Demonstrates ability to maneuver over entire track at
all speeds
4.
5.
Demonstrates ability to maintain a steady speed
Demonstrates agility by pedaling at 135 rpm for 5
minutes within bouncing in saddle
6.
Demonstrates ability to accomplish a start using correct form
www.paacycling.org
Page 16
Bollettino di Bicicletta
Feed Me!
(Continued from page 7)
makes it very hard to grab and hold on
to a bottle at speed.
•
If the weather is hot, or if you think
you’ll need more than two bottles after
the feed zone, consider packing a third
(or fourth!) bottle in your jersey pocket
at the start of the race
•
Before the start of the race, understand
the race rules for accepting food/fluids
from a moving support vehicle outside
the feed zone – as I understand it, the
rules can be race-specific, so a little
homework beforehand could spare you
a penalty or disqualification
In closing, you might ask “how did the feed
zone go at Baker to Death Valley?” Just
fine, thank you – our practice paid dividends with nary a dropped bottle, close
call, or worse yet, feed zone crash.
Philippe Guichard readies a musette bag for Terry Crouse
Jim Downs loading up on multiple water bottles from a support vehicle
www.paacycling.org
Page 17
Bollettino di Bicicletta
Cannondale System Six
(Continued from page 12)
the mix. Having used those wheels myself, they
make any bike look fast and feel like it has rocket
boosters as they accelerate and hold speed extraordinarily.
Value wise the System Six is the best bang for the
buck. How many companies can honestly say they
have a Giro d'italia winning bike in their stable? Let
alone one that's affordable? Now you and I can own
one without having to sell off arms, legs, or kidneys.
Since I first test rode the System Six back in '06 I've
witnessed it's popularity grow amongst the local
scenesters. Matter of fact, Lightning Allen Lin will
continue "rocking the 4's" on one next season. (He
currently trains on a Six 13) I also spotted our old
friend Marco Aranda doing Montrose on a striking
red System Six he received as a birthday gift from
his wife. I guess if it means taking a year off from
riding to get a free bike from "the boss", more power
to you! We shall await more feedback from the two
in the near future. Now if I can only convince Mason
Fong to buy into the race bike concept. In this day
and age of $6,000-$10,000 complete bikes, the System Six is a pro race bike at an affordable pricepoint.
I hope this helps!
- Duane
www.paacycling.org
Page 18
Bollettino di Bicicletta
PAA Sponsors
http://www.fc.ml.com/kevin_r_martin
[email protected]
http://www.bicyclejohns.com
http://www.pasadenacosmeticdentist.com
http://www.callus2sell.com
http://www.congressmedical.com
http://www.calrad.com
http://www.louisgarneau.com
http://www22.verizon.com
www.paacycling.org