TEAM CYCLING SYSTEMS

WE DEVELOP RACING CYCLISTS

2009-09-14T17:37:00.000-07:00

September is the month when the professionals change teams…how about YOU?

Do you want to learn racing skills that will make you faster? How about learning to be more competitive with team racing tactics? Race to win!

Do you want to join a team based upon racing as a TEAM? Instead of showing up at races in your kit with a bunch of other ‘teammates’ and racing by yourself, race in the team dynamics of CYCLING SYSTEMS.

CYCLING SYSTEMS is entering into its third racing season with our regional development racing team founded by Alan Atha of CYCLING SYSTEMS COACHING, USAC Level 1 coach and founder of fundamental: the training center based in Marin, CA. The team initiative is forming a squad of male and female racers as a development team. A primary focus for our squad is working on advancing skills, racing strategies, tactics and team camaraderie. We are using the latest in web technology to train and communicate including blogs, web sites, personalized and team coaching.

We have regularly scheduled training rides during the fall/winter, focusing on training specifics with the object of increasing each member’s fitness goals and racing tactical knowledge. Team members can participate in training camps and clinics to learn new trends in science, work on skills and learn from leaders in the athletic community. Team mates can also take advantage of our coach with his Small Group TRX Training for Cyclists, developed specifically to address imbalances, increase strength, speed and explosive power.He is also available to train you specifically for your racing needs on the bicycle. Our team functions throughout the NCNCA region.

To learn more about the team, the coaching process and the training center, click on these links:

Team Cycling Systems

Cycling Systems Coaching

fundamental: the training center

For more information or to process an application, please contact:

alan@cyclingsystems.com

CYCLING SYSTEMS SPRING HILL ROAD RACE RECON

2009-05-24T16:11:00.000-07:00

A slightly overcast morning brought a good contingent of the team out for a recon of the Spring Hill Road Race course in Marin/Sonoma today. There were three start times depending on when you wanted to get out of the sack and ride. 7am, 8am and 9am were the starts for grouping on Chileno Road at the start of the old Marin Road Race course. Alan briefed the team about what to expect and comparisons from the 'old days' to what is now an attack on the first hill by the Spring Hill Dairy! One will definately want/need to be really warmed up for this course as it will put you into oxygen debt immediately. If you have not gotten a complete warmup...you might be off the back before your coffee hits!

Hey! Check out the new kits! With the returning sponsors of Cycling Systems Coaching, CamelbaK, Bici Sport, Williams Wheels and A Bicycle Odyssey, the team has also secured sponsorship from ipackmybags.com by Momo and the beautiful spa in San Anselmo, Yoga Garden.

We had a great time this morning with the category 4 race group learning the hills and giving a whipping (ha!) to our newest member Nate, the 18 year old baby of the group!

Cantua Creek Race Report

2009-02-20T18:37:00.000-08:00

Teammates also present: Sara, and Aaron.
Category 3 women's: temp: cold but dry (maybe upper 40's to 50, at start). course: out and back twice, with hills at the end (and mid-point) my goals: drink every 20 min; dep. on the riders' strength; stay with the group; if with the pack, to initiate a move; make something happen.
This being my 1st cat. 3 road race, I had expectations of the pace being fast from the start (like the 4's last year). VERY not so....wasn't really in the mood to race this a.m...so a ridiculously easy pace, was great--at 1st! Only a total of 5 women (2 pairs of teammates, plus me), but all strong, and experienced wheels. the first 10 miles, we were all talking, about Valentine's day, where we we were from, etc. (I can hear all you guys saying "oh give me a break!"). but underneath was a no-nonsense competitiveness.
13 miles in, the 1st attack happened...and we slowly reeled her in, w/ o much effort. 2 velo bella's---1 attacked, then the other was blocking me---it took a minute for me to figure out what she was doing. The 2nd attack, me and 1 other immed jumped and caught her----we were away for a couple of minutes before the other 2 caught back on...other than that it was uneventful until about 5-6 mi. to go...
then 2 Reno teammates and I sensed the Velo Bella rider was going to try it again. I hung back and organized a move to prevent the teammate from blocking. Sure enough, it happened, and we followed as planned! that was so cool and that alone, I felt a sense of accomplishment. Then, the last 2 miles of flat before the final climb, I was thinking of attacking, until around the curve...and came on a headwind. I dissed that idea. Me and Reno let the attacker pull us to the hills.
I decided, after the 1st rise, I would see what would happen if I attacked (?me attacking on a hill---this'll be interesting)....my objective was to create a gap, and then try to stave offf whoever was with me. I attacked and 2 came with me. We dropped the other 2, and then I was stoked b/c I thought I would be at least 2nd! I pulled to the side, and Reno glued onto my wheel...I felt like those dudes in Tour, zig-zagging back and forth....it worked, and she finally came around. The 3rd came blowing by us both with the steepest hill....myself and Reno tried to go with her,,,,and I JUST couldn't hang with them. but we had clearly gapped the other 2. I came in 3rd....and was really happy with that result, and how my thinking was during the race. plus I rode with an awesome group of women. Sara did GREAT for her 1st race, placing! And Aaron also had an impressive race---we represented the team well---- Aaron--so glad you stayed safe amidst the crashes~~~ Joan

NEW CYCLING SYSTEMS TEAM KIT

2009-02-20T18:30:00.001-08:00

Cycling Systems has a new look for the 2009 racing season. I hope you like the look! Ray Wenzel and I have worked really hard on the concept originally presented by Ray and Rudi Verhoeven. We are utilizing the same two beautiful blue colors with some 'euro' looking orange to tie it together.
You should be seeing this new team look in the near future in the Bay Area, as well as the rest of the NCNCA Region.

Adventures in Briones

2008-12-07T16:12:00.000-08:00

In being the organizer for this ride, I'll admit there were times when I thought "what was I thinking?" (but didn't dare share this), especially as we headed out of nice, warm Peet's coffee in Orinda. I knew the "Bears"/Briones would be colder than where we started. Cold, raw fog---but we all bucked up and chatted up until the bottom of "Papa Bear"...any comments of "I want to warm up...where is the hill" went away abruptly. This was a new route for most of us, and we soon found out it would be challenging enough!
After a nice long climb---at a pace faster than I'd anticipated, we welcomed the descent, and shorter climbs. Briones is always gorgeous, and this was no exception. We all did a great job of regrouping/staying together, throughout.
We then hit the rollers on the back side/Alhambra Valley---and swung into the beginning of El Sobrante for a quick break, then back to the rollers. I could sense people had Pig Farm Hill on their thoughts,,,with people wondering where and when the hill would appear. We all knew in due time. Generally no one feels stellar when getting to the "summit" of Pig Farm, and this proved true once again.
After a descent down the Martinez hills and then into Reliez Valley,,,,we had one more challenging climb up, over, and down into Lafayette. Traffic greeted us and was especially noticeable after being in the hills for a couple of hours. The relative flat terrain was a welcome relief, through Lafayette and into Moraga. One more slight grade, and we then had a nice descent back into Orinda.
After our good-by's, a few of us had an uplanned brief regrouping at Peet's again---well-deserved hot cocoas and coffees were especially good!

NEW SPONSORS FOR 2009

2008-12-06T16:36:00.000-08:00

Team Cycling Systems has just secured two new sponsors for 2009. We are proud to announce:

Use the latest internet marketing strategies to Build Traffic, as well as, develop Authority and Domination Status on Major Search Engines and Web 2.0 Sites. It is a simple internet marketing system that even your grandmother could implement and drive traffic to your website!

http://e-volvenow.com/.

Momo Haas, Internet Marketing Ambassador

Welcome to our sanctuary! Our beautiful, peaceful space is a sweet refuge from the busyness of the holiday season, an opportunity to collect and gather your energy and nourish your body, mind and heart. http://www.yogagardenstudio.com/. T H E Y O G A G A R D E N 412 Red Hill Ave. #12San Anselmo, CA 94960 415.485-5800

Team Cycling Systems Winter Training Rides

2008-11-24T21:04:00.000-08:00

These winter training rides will take us right into racing season in the very early Spring. December will be a build month and then continue into the Early Birds racing clinics each Sunday in January where you will learn, not only the necessary racing skills but I will also be giving tactical games to each of the team members in their particular categories that can be worked out during these sessions. The EB's are a great way to learn how to be a team, without the stresses of needing to win one for the Gipper!

All rides designated as TBD: Stay tuned to the blog for information!

All training rides are open to guests as well! If you are interested in coming out for a learning experience, please contact Coach Alan: alan@cyclingsystems.com. We usually work on specific skills and training methodologies, etc. In other words, these are not group hammer-fests where you get a good workout but not much in the adaptive way. I'm not saying they aren't hard, however!

12/06: TBD

12/07: Orinda! Joan Case is the ride leader for this one. Meet in Orinda, CA (East Bay) for some reverse climbing up the Bear's Back! Link for parking at the start: http://tinyurl.com/69w798.

Don't go out too fast and hard on this one as you might not have enough to finish. We don't have any sag so you will most likely have to find your own way home!

After meeting at the start, we can go to Peet's for a coffee and then head into the hills. Expect around 3+ hours. Carpool Baby!

12/13: TBD

12/20: Pt. Reyes Lighthouse. Meet at the Coffee Roasters in San Anselmo ('cause it's warm and friendly) for a 75+ miles out to the lighthouse and return. Bring extra food, spares, etc., as we will be all alone out there! Dress for success too! Bring layers as we won't have any idea how it will be out there. You will be able to re-load your CamelbaK water bottles at the lighthouse.

Meet for coffee: 8am

Roll-out: 9am SHARP!

RAIN CANCELS THIS ONE - YOU WON'T WANT TO BE OUT THERE IN THE ELEMENTS!

12/21: TBD

12/27: Post-Christmas Show Off Your Stocking Stuffer Ride: TBD

12/28: TBD

01/03: Saturday Tactical Practice: Meet in Petaluma at this link: http://tinyurl.com/6259ls. I will have a plan for you to try and execute during your race after your racing skills clinic. We will get in a short warm-up at 9am and then work on specific tactical maneouvers at 9:30 for approximately 1 hour. If you want to ride longer...it's up to you. Same scenario each Saturday before the EB's.

01/04: Early Birds in Fremont

01/10: Saturday easy endurance...TBD

01/11: Early Birds in Fremont

01/17: TBD

01/18: Early Birds in Fremont

01/24: TBD

01/25: Early Birds Road Race: http://www.velopromo.com/. For those of you so inclined...yes there is an incline.

01/31: TBD

02/01: Early Birds in Fremont

MO' CAMELBAK

2008-11-24T14:45:00.000-08:00

Camelbak
"We’re known as a rebel brand," said Lane Rigney, VP of sales for Camelbak, addressing the team from the front of the meeting room. “We started in mountain bikes and we didn’t have a ProTour team until last year. We picked your team because of your proven efforts in clean racing and your willingness to embrace technology."

Some of that technology is found in Camelbak’s Podium bottle, which is at the upper end of the market in both price and features. The main feature is the bottle’s self-sealing valve. The point of contention for the soigneurs and classics riders is that the valve has a little cup to catch road slime, which could possibly plug the bottle. Camelbak reps mentioned that they already have a mud cap in the works that should be ready and available to the riders this spring.

Camelbak also has a new insulated bottle called the Podium Chill Jacket, which incorporates double walls with insulating foam in between. It will be available to the riders to keep cold drinks cold on hot days and hot drinks hot on cold days and utilizes the same valve. Part of Camelbak’s sponsorship includes an extra 40,000 argyle Podium bottles printed with all of the riders’ signatures that will be sold to the public.
Arguably, one of the reasons the team is most excited to have Camelbak on board as a sponsor is its Raceback hydration shirt. The Raceback incorporates a 72-ounce bladder sleeve into a base layer that’s meant to be worn under a jersey or skinsuit for time trials and other specific applications. The team, however, may be using a different model dubbed the 'Race Front.' The concept for this is the same, but orients the bladder to the front of the rider’s chest where there is potential for greater aerodynamic gain.

As most of you know, Camelbak has taken their wares into a new direction with the sponsorship of Garmin/Slipstream and they have also agreed to sponsor Team Cycling Systems for 2009!

Cycling Systems Training Camp in Sonoma, November 1st and 2nd

2008-11-02T16:24:00.001-08:00

Boy, do we need a tire/tube sponsor! If you tally both days of our training camp in Sonoma this past weekend, we had approximately 11 flats and three torn tires, partially due to the conditions that came our way in the first rains of the season.

However, that didn't damper our spirit for this event.

Day One started with breakfast at our Host House in Petaluma. Dave and Minday Paslay, along with their fantastic dog, Pearl took really good care of everyone by giving rooms to the out-of-town congingent of the team. Coffee, cereal, muffins, fruit...did I say coffee? We roll out around 9am with a very light rain starting, ten strong and willing for an approximately 3-hour training ride. I did have some goals for the team but had to scratch them for the new racers just so they could learn to ride in the funky weather, stay close to the rider in front for better protection from the 'rooster spray', etc. They also learned how to change a flat in rainy weather, how to have just two people change the flat while the rest of the team rides up the road for a few minutes and return, still warm, to pick them up! With all of the flat tires, we finally got back to base camp with just enough time to change out of our wet kits, clean up, eat a small lunch and get ready for Kettlebell training with Darren Walton and Karine Cauchon who are certified practioners in the art of the kettlebell! We met at the local high school, our spirits a little better with no rain...that didn't last long. Darren and Karine took us through a great 2-hour workout with the kettlebells, teaching us about the use of our core and hips and how to transfer power ballistically. This traing was a very new insight to us and we actually think this is a really good way to help us deliver in our racing. Last year I took the team to the Hellyer Velodrome for a power lesson, this year in a totally different way. Did I say it rained on us and we got soaked again? Good thing some of us had an additional change of clothing. However, our hosts took pity/care of us and got us good and dry again. Good thing too as we next had a lecture from Marvin Zauder, Sports Psychologist and feature writer for PEZ Cycling on the topic of Curing the Winter Blues. Marvin has a great way of using his humor and knowledge to bring the team new insights into their training during this off-season. Next up but totally in our minds by now was the team dinner and the cerfew posted by our sponsors! We actually were so tired we didn't need to be prompted.
Day two took us to breakfast again and another 9am roll-out in sunny weather. We intended on a long ride into West Sonoma but the flats just kept coming! We eventually ran out of supplies of tubes and CO 2 cartridges...enough so that we just wanted to make sure everyone got back to base camp. Still, the comaraderie was there, with all of us finishing the weekend together.
After this weekend, I finally set up my 'studio' in my house that already has my Computrainer, with two 4x6 matts and assorted kettlebells and I also have my TRX training 'boot camp' kit on its way to make my studio totally functional...in training, that is.
As tired as I am from this fantastic training camp (now called a boot camp) I think we really learned quite a lot about riding in terrible conditions, ballistic training and the 'art' of comaraderie. See you all really soon!

CAMELBAK - Returning Sponsor for 2009

2008-10-11T19:09:00.001-07:00

I would like to thank Jonathan Wambold for securing CamelbaK for it's second season with Team Cycling Systems!

We are in good company, as CamelbaK has just written a contract to sponsor Garmin/Chipotle for the next year as well!!!

RUDI VERHOEVEN - 1st Place National-Ranked by USAC!!!

2008-10-09T15:48:00.000-07:00

Rudi Verhoeven showed what determination, solid training and family moral support are all about this 2008 NCNCA racing season. Rudi is solid commuter into San Francisco 3-4 times a week via the ferry and then the bike to SSF. During one of those commutes he was hit by a car, suffered quite a bit and even had his wife, Caroline wanting him to basically retire - not from work everyone, but the bike! His determination to show her, and the rest of us, his resolve came about with a good recovery from that accident and then dedicated training and determination to go head-to-head with some of the best racers in the country in his division in the NCNCA. Many of you understand the racing in this Northern California/Nevada District. It is the hardest...ever. If you perform in the top 15 in the NCNCA you are performing in the top FIVE for the rest of the country.

Rudi had 12 top 5 finishes, 6 podium finishes and two wins. For 3d place finishes the list is as follows: EBC criterium, Spring Hill RR, Berkeley B C criterium, Timpani criterium. He also had two 1st place finishes: Ross' hill climb and San Ardo RR. He had a 4th place finish at the Mt Tamalpais Hill Climb. Other 5th place finishes were: Pine Flat RR., Dash for Cash, and Mt Diablo hill climb.

All of this hard work and racing netted Rudi a 2nd Place in the NCNCA BAR in his age group and a 1st Place in the National ranking of age and racing category by USA Cycling!

We are really pleased to know that Rudi is staying aboard with Team Cycling Systems for the 2009 Racing Season (he has been heavily recruited by other teams)!!!

Fall 2008 Training Rides

2008-10-01T07:30:00.000-07:00

HELMETS ARE MANDATORY

TEAM CS MEMBERS (AND GUESTS) HONOR THE CALIFORNIA VEHICLE CODE

Team CS members are encouraged to bring guests on these training rides as long as each guest knows what particular training is going on…meaning, guests do not do ‘their own thing’ and disrupt the lesson or team structure. Please inform Coach Alan when you are bringing a guest.

Power Meters and Heart Rate Monitors are highly recommended but not mandatory. These devices will enhance your performance, as you will learn.

There is a difference between going out on a training ride and getting a workout and a training ride that is actually stressing your body and creating the specific adaptations your body needs for each of your own particular power profiles. What you might ultimately find out is that your ‘real’ training will be done on your own or with a partner who shares the same power profile/output.

10/04: First Weekend Team Ride. This will be an informal get together and the chance to see what the team is currently made of. During this ride, Alan Atha, our team coach, will do a brief assessment of everyone. Meet at the North end of the parking lot in Fairfax that is home to the famous Java Hut at 9am. This will be fairly unstructured, but will focus on keeping the squad together, working a little ‘tempo’ and pace lines. 2.5 hours.
http://tinyurl.com/4zvzhy.

10/05: First Official Team Training Ride. Before the start, Alan will lecture on the system of periodization training and a how to set up your training zones. The following group-training ride will be low intensity with a focus on efficiency of your pedal stroke. This is what makes the difference between the amateurs and pro’s.
Same location as above, the Java Hut! 3 hrs.

10/11: Tempo Training: Working your aerobic engine…Alan will also lecture on pacing your efforts. This ride is a special Sonoma ride in the Anderson and Russian River Valleys. See the link for the start and course. 3 hours plus the travel time.
http://www.mapmyride.com/ride/united-states/ca/windsor/447253440.

10/12: Pace-line training and Power Hills. Further your skills knowledge by practicing what you learned the day before. This will include a little more ‘speed’ than the previous day’s clinic. Meet just north of the Nicasio Square. We will be going up the coast to Marshall and return. 2.5 hrs. The map shows the Marshall Wall which will be an ‘optional’ route. Otherwise it will be a return route. Meet on the road just north of the Nicasio Square, just before the organic farm that now host's its annual pumpkin patch! Please park on the right side (facing north) of the road and please also respect the local community by not urinating...there are portapotties back at the Nicasio Square, 200 yards away.
http://www.mapmyride.com/ride/united-states/ca/nicasio/841575585.

10/18 and 10/19: YOU ARE ON YOUR OWN. Alan will be at a Coaching Summit at the Olympic Training Center in Colorado Springs for the week. Hopefully, between the bouts at the local brewery, he will bring back some newly gleaned knowledge.

10/25: Chileno Valley TT. 10 miles of a gently rolling out/back course. 9am Start. This TT will be followed by a relaxed café ride out to Tomales and return.
http://www.mapmyride.com/ride/united-states/ca/petaluma/382348070.

10/26: Aerobic Engine and Mini-Sprints:
The course will be the opposite way the map shows. Starting in Fairfax out to Samuel P. Taylor Park, Olema, Pt. Reyes Station.
http://www.mapmyride.com/ride/united-states/ca/san-anselmo/417822497.

11/1 and 11/2: TEAM TRAINING CAMP!!!! Our host/base camp is with Dave and Mindy Paslay in Petaluma. More info as we get closer. Mark this weekend on your calendar!!!

11/08: Putting in the Time: Scenic ride from Stinson Beach to Marshall and return. Keeping tempo to fine tune your engine!
http://www.mapmyride.com/ride/united-states/ca/stinson-beach/1011117877.

11/09: Muscular Endurance on Mt. Diablo! Putting yourself into a slightly harder gear than you really want, but keeping the heart rate down – that’s good training! More on the course later.

11/16: Sprinting Technique: We will use the road around the Nicasio Reservior in Marin County for this sprinting clinic. After a few of these you will like that the route is a short one! We will meet early at the Coffee Roasters in San Anselmo. More later on the best parking (I know a couple of good spots).
http://www.mapmyride.com/ride/united-states/ca/san-anselmo/417822497.

11/22: Tempo Training: Napa. Riding tempo on the Silverado Trail. We will work on pace lines, putting in occasional sprints
http://www.routeslip.com/map.php?map=12906

If any of these dates are rained out and you have a bicycle trainer, Alan will hold indoor sessions for those of you interested. What a great way to do intervals!
We have a ‘hot-line’, 415-328-1373, to know if a session is rained out. After this last winter, many of us finally said “Belgium!” and went out into the rain to train.

TBD in December:

VO2Max Interval Training: Repeats, repeats and repeats. Build up your maximum oxygen consumption! Meet just north of the Nicasio Square on the Nicasio road in Marin. 9am. Part lecture/part workout. Learn about Aerobic Capacity, VO2Max and the types of workouts needed to develop these particular areas. Route will be very limited. We will utilize the Nicasio Resevoir for the repeats. 2.5 hrs.

ME: Muscle Endurance climbing (zones 3-4) in various locations within the NCNCA

Threshold Intervals: Lectures and rides for the road and trainer. How to increase your Threshold Power!

JANUARY 2009 MUST HAVE’S!!!
Saturday Tactical Training Sessions. 1.5 hours each in Petaluma.
Sunday EARLY BIRDS Clinic and Races in Fremont.

2 Wheel Racing Criterium - Santa Rosa, CA

2008-06-25T14:50:00.001-07:00

all photos: Veronika Lenzi: http://www.veronikalenzi.com/.

Team CS had a rather good showing for the 2 Wheel Racing Criterium, held at the same course as the Apple Pie/Tuesday Twilights.

The day started with Woody Tate learning how to wear his kit and number properly, followed by some really great action by Tryon Woods with his 'fan club' cheering on.

Check out this next shot...even though it is a good one of a couple of the 'boys' check out the back of the peloton at the guy trying to keep upright!

We end the day with Alan Atha bringing the field around on an over-all good team day.

Rudi Verheoven Takes the Win at Ross's Epic Hill Climb With His Velo Vie Vitesse 200!

2008-06-20T21:12:00.000-07:00

Sponsored Category 55+ Racer Rudi Verhoeven of Team CS (Cyclingsystems.com) put in a first-place finish at the Ross's Epic Hill Climb, June 7th in the Alexander Valley, Sonoma, CA. On the famous Pine Flat (don't let that fool you!) Race. This race really starts a few miles into the mass-start course with an 8-mile twisting, beautiful climb up to the 'flats' and then a drastic 18-23% one-mile finish to the summit. Riding on his new Vitesse 200 frame with a compact gearing, Rudi picked a sweet spot just before the drastic finish climb to attack and hold on to the win! Rudi loves his Velo Vie Vitesse 200 for climbing. He is also sponsored by Cycling Systems Coaching (http://www.cyclingsystems.com/) and CamelbaK (http://www.camelbak.com/).

photo: SWoo

Madera Stage Race

2008-04-18T19:55:00.000-07:00

Eight of the team spent a few hours travelling down to Madera, the little city just above Fresno for a Velo Promo event...the really big purse that is the MADera Stage Race. I won't have any fantastic photos of this event as I was so busy just trying to recover!

We had 5 of us go out for a nice evening ride before the fireworks just before the setting sun on Friday night. Really nice flowers, sun and quiet on a country road. We got cheers and jeers (not sure which, really) from the locals...we were resplendent in our team colors. Ray even got out of his 'cutter's' look of the evening and put on his team kit! Remember guys, in a stage race you either have the additional clothing or you have to wash it quickly each evening...your choice!

We had weather in the 90's! Last year was 100's!!!! So, even though it was cooler (ha) it was still a hard event with the weather adding another element to the racing.

Saturday was the criterium and ITT. Early on, in his first stage race ever, Aaron Phillips really showed his strength in the category 5 race, looking really good...until the last lap where it really counted. Fortunatly his time at the end was the same as the winner, except for the podium bonus for the top three. GC (general classification is where it is at). I cannot vouch for everyone in their races, but Kevin hung in there, lost some big time but finished to go on to the next stage. In their races, Woody, Ray, Leonard, AJR, and Jeff all hung in nicely to go on...to the ITT, where the purist TTer's dominated. All of us were al'a Eddy Merkx with our road bikes! Boy, is this going to change next year! All of the guys with TT bikes dominated. Rudi and I found ourselves in a split category which was benefitting...we didn't have to race with the uber 45+ group. We started with the whistle, I got two feet further over the line and flatted. I got my extra wheel at the pit...remember my wisdom in having all of you bring extra wheels or you may not go on to the next event...Rudi and I both thought our race was rather easy...I took 9th and Rudi 11th.

We had a fantastic, huge meal later on at a good Italian place.

Next day is the 51 mile Road Race. Sure glad Rudi, Woody and I had an 8am start...not only for the weather but to get home early! Woody was all set up for a top-ten finish and flatted 200 meters before the finish line! His finish placing is not deserving! Regardless, he knows he can handle his category very well and is looking for some real success! Rudi and I got through the first lap, me getting dropped on the hills and Rudi dropped fiddling with those gears again! I told him to just stop and fix the problem, which he did. I caught on to a group of around 8 and kept the pace up...all of my group finally splitting up. In the last lap I am just doing 'tempo' and some other category guy is pulling Rudi past me with Rudi yelling "jump on!" they were going so fast all I could do was say 'hi'. Needless to say he finished ahead of me in GC. I knew I wasn't in the shape of last season...

I am sure the other racers can give their part of the weekend 'story'.

At the dinner on Saturday night, all of us unanimously agreed that this was to be an almost mandatory event on the Team CS calendar for 2009.

I want to thank Velo Promo for the low-key but totally fun event. This brought team mates, friends and competitors all together for a really good time!

P.S. Comments appreciated.

Snelling Road Race

2008-02-24T07:27:00.000-08:00

We had quite a good turnout for the Snelling Road Race this past Saturday. The wind was quite high but the torrential rain that was expected had not hit yet.

In attendance for the Category 5 Elite was Brandon who finished very well in the large, splintered field.

I woke up feeling sick with a sore throat and headache so did not race in the 45+. However, I did follow the Cat 35+ 4/5's which was fun as I could see the entire race unfold...or blow over because of the wind.

Jon, Dave, Ray, Leonard, Kevin and Gerry competed in the 35+ Category 4/5 race which saw attrition because of the very hard cross-winds very early. Kevin was the first to go...don't let that say anything about his character as he actually finished all 4 laps of the brutal course! Ray just didn't feel right and was gapped as well, which meant he would not get back to the pack.

There were quite a few attacks during the race which really tested the team. They weren't really fast attack's but when you had to respond in the wind or try and create an echelon with the gutter racing going on it became increasingly harder each of the 4 laps.

Leonard and Gerry were finally spit out but worked with a group of 7 to finish a respectable first road race. Jon also got gapped but, as you can see here, organized a small group of racers and got back into the mix. It came down to the last lap with Dave and Jon still in the mix. Half-way into the 11-mile circuit both racers got gapped and were dropped, but not without them finishing with an approximate 23/24th out of the 50 who started.

All of the photos were taken by me in the follow car. Pretty fun!

Great job of racing to all of you!

Tour of California - Some Fun

2008-02-24T06:26:00.000-08:00

First we have a shot of Jerry Jeffs smoozing with George...

And then the rest of us get serious at the end of Stage 1...Sausalito to Santa Rosa. Here are a few shots of the party at the Russian River Brewing Co. on 4th st., part of the downtown circuit of the course. Two good screens showing the local television channel, a large screen outside and beautiful beer!

Coach Alan knows his beverage's...

Dave, Kevin and Jon learn with keen interest!

Jon, Ray, Kelley and Leonard cheer for something!?

Here is a shot of Kelley veiweing the race via the large screens on the circuit.

We see the finish without having to stand 5 deep at the finish by using the tv's at Russian River Brewing...

After the finish of the race, Jon, Dave and Kelley ran down towards the start/finish line to get photo's and autographs. Jon hoisted Kelley on his shoulders to get this one of Bettini! After, she was caught running after the team car of Tommy Boonen, crying at the top of her lungs for him to stop and talk with her!

Did I say we saw the race and had a fantastic time?

Snelling/Merco Road Race Recon

2008-02-10T18:29:00.000-08:00

Five of Team CS drove down east of Modesto to recon the Snelling and Merco Road Race courses today. Sunday turned out to be a beautiful, if not the first really warm day of the season. We got to Henderson Park in Snelling to find quite a crew from the Sacramento Golden Wheelmen and the Stanislaus Merlock team who were really friendly and helpful. They were riding the Snelling course for 4 laps. Their group started out before us. As we finished the promonade from the town to the official start, past two menacing dogs (talk quick sprint practice) and onto the real course, Leonard has a tire blow-out. We are getting him back into service and here come the previous SGW crew, to only have a flat 100 yds. beyond us! We pass them and over the feed zone hill into the fast downhill/right hander that many inexperienced racers cannot handle and there is a HUGE/LONG track of oil on the road, partially covered by sand to help absorb it. Ray, Leonard and Gerry get through and I watch as John takes the turn through the wide stripe of oil, unclips one pedal...going really shakey here.....into a very nice stretch of sand/mud combo from the storms and does a quick endo! RESULTING in nothing but a WHEW! Those of you who race and read our team blog....BIG TIME HEED THIS WARNING! STAY ON THE INSIDE OF THE TURN...GO SLOWLY or you are going down. This stretch continues on for around 50 yds through the next turn that is usually taken with an apex in mind as well. This is serious DANGER! This has been reported to the promoter and also to our district representative in hopes that the matter will be taken care of. We completed the rest of the course without incident, learning what it will take to tackle the hills and the slightly re-paved 'cobble' section before the finish.
We continued around the course and then started the Merco portion of the ride. Quite alot of steady small % graded hills that take some time to get over and then a turn into the wind (depending on the day). Hint: seek shelter and recover for the next hill section. After turning with the wind back towards Snelling, the pacing will always be fast and fun until you turn into Cox Ferry, which doesn't look too bad at first glance. Don't forget to save some energy on the first hill as there are two others sneaking up on you with the major third one really taking you into O2 debt if you haven't already gotten there. A quick downhill and left-hand turn back to the original Snelling feed zone, back through the OIL patch and onto the small twisty uphill, over the top and a sprint to the finish (2 X's). We had a great time! On the way back to the Bay Area, three of us stopped in Modesto to have a recovery lunch, took the Downtown exit in Modesto and right there were a couple of restaurants. We picked the one that had the most cars in the lot...and now know why. Las Islitas Restaurant specializes in seafood and spicy
ceviche along with beautiful grilled whole fish and nutritious fish soups! We were totally delighted and hope that any of you reading will go there for your post-race recovery! They are at 604 6th St., Modesto, just off the freeway.

TEAM CS IS UNDER A NEW RESTRUCTURE – ELITE RACING!

2008-02-06T05:48:00.000-08:00

Team CS has established our men's Masters road racing program, and now will undertake the task of developing the ELITE CATEGORIES as well. This, with quite a lot of input from the Elite ranks wanting to join the team, learn racing skills, learn team and individual tactics and be part of the camaraderie that Team CS offers.
The new Elite Team CS will consist of all categories, not being limited to only Category 4/5. The new Elite Team CS will also be comprised of Category 3’s who want to learn how to race more effectively with team tactics and also work to bring the whole squad up to Category 1/2 status. This will also enable the 4/5’s to have a Category 3 team already in place for them to strive for in their competition.
The objective of Team CS is to develop competitive skills, teach racing strategy and tactics and foster team camaraderie. We use the latest in web technology to train and communicate including blogs, web sites and both personalized and team-level coaching. We have structured training rides focusing on training specifics with the object of increasing each team member's fitness and helping him achieve his racing goals. In summary this is what Team CS offers:
Structured team training rides.
Bi-Annual team training camps.
Racing Skills Clinics and Tactics! Tactics! Tactics! Clinics.
Full racing schedule.
Team blog, updated with race reports, training reports, tips, strategies and tactics.
Quality team kit and apparel.
Great deals and discounts on sponsor products and service.
On-line self-coaching training programs or personalized training with Alan Atha of Cycling Systems, our founder and USAC Level 1 Coach.
If you are currently an unattached racer, GET ON A TEAM! If you are unsatisfied with your current team structure, meaning ‘no team’, then GET ON A TEAM! TEAM CS. You will be given all of the necessary tools to make you a better, safer, fitter and smarter racer.
Contact: alan@cyclingsystems.com or call Alan: 415-328-1373

1st PODIUM FINISH OF 2008

2008-02-04T05:48:00.000-08:00

The final race and the only official one of the Early Birds was in brutally windy conditions in Fremont yesterday. In the Master's 35+ category 5 race, Ray, Jeff and Leonard all braved the elements, took the gutter racing strategies from last week learned and then applied them very well. All of them stayed in the shelter of the pack, conserving their energy for the final push into the headwind on the very long home stretch. Two rivals jumped at the long bend and Leonard didn't take too long to realize that this was the final move. He chased, and came to the finish just behind the duo but alone ahead of the rest of the peloton, taking his first podium finish - THIRD PLACE - with Jeff and Ray finishing nicely in the pack. Their recent windy experiences helped pay off for Team CS and their use of the gutters and knowing how to set themselves up early for the next change of the wind. Very Good boys, and congratulations to you Leonard!

February Team CS Training Rides - Focus on Snelling and Merco Road Races

2008-02-02T05:14:00.000-08:00

Remember that you can bring a guest!

2/2 Sat: Garage Band Workout (instead of in the rain). Coach Alan’s house(http://tinyurl.com/37ytgj) 9am. Bring your trainer, towels, fluids, recovery food and a change of clothing for after. We will work on threshold – 2X20’s is the name of the workout. A couple of you know what I mean, the rest come and experience. Remember that the next day at the EB’s counts!

2/9 Sat: Tactics! Tactics! Tactics! The rescheduled training clinic information is below...keep scrolling!

2/10 Sun: Recon of Snelling and Merco Road Races. If not, team ride with focus on small hills…how to set up your team leader.

The following two days have been reversed...Saturday ride is now on Sunday and vice versa!

2/16 Sat: One-half of the Wine Country Century course. 9am start at the Wells Fargo Center for the Arts in Santa Rosa. Maybe we will see some pro's out on a training ride! http://tinyurl.com/3awplx.

2/17 Sun: 9am start. Meet at 5th and H at Wickersham Park in Petaluma for an aerobic engine ride and fun out towards the coast, the obligatory stop at the cafe in Tomales...http://tinyurl.com/282dld.

2/24 Sun: Recovery ride after Snelling. Come start out with coffee at the Coffee Roastery in San Anselmo(http://tinyurl.com/322pay), ride and a nice easy chatty ‘cause you will want to talk it all out ride. We will focus on lot’s of chatting and getting our legs back. The Merco Road Race is the next weekend….be smart out there!

Peloton Envy

2008-01-26T07:29:00.000-08:00

How sweet it is to WIN!!! Words do no justice for my appreciation, gratitude, and amazement of what this team does. Every man that was in the Master 5 race today worked to get to the front when it was needed and let Marc and I know you were there to make your presence known.
Early in the race the pace was brisk and Team CS lead the peloton to catch several breakaways. We used paceline techniques in the form of trains and double pacelines relentlessly. Whether it was 3 men working together, or all of us we continued to use the tactics that our coach Alan has set out for our team and we worked, worked, worked.
Through the middle of the race the pace settled and Team CS found different lines to use for late in the race and understood how hard the other riders were willing to work. From everything I saw and heard, the other riders were aware of our team. They worked with us, but not for us, and only occasionally challenged our seriousness in the race.
In the last 3 laps, things really came together. Several different men came up to make sure Marc and I were protected, positions were becoming more and more clear for the finish and there was a quick move through the back stretch of the last lap to set-it up. Dave, Marc, and I moved up 10-15 places on the back stretch with another 8-10 riders poised for a pull to the finish. There were a couple riders already off the front looking to really test their endurance.
We lined ourselves up on the inside for the finish, Dave pushed himself to redline leaving Marc and I, where Marc kept spinning a really big gear until we had 3 riders left. That was enough to launch me for a full sprint from 200+ yards to pass all 3 or the contenders to the line for WIN Alan - thanks for your teaching!Stoked,Jon

Joining TeamCS was a great decision. Not only were we a major presence (if not the biggest team represented today), but also it is very comforting to know other people there.

I second, or third, the thanks to Alan Atha for putting this team together. It feels like we have the start of something pretty positivecoming together! I'm stoked to be involved.

Interested? Go to http://www.teamcyclingsystems.com/ for information.

Early Bird #3 Muck

2008-01-22T18:44:00.000-08:00

"The dirt was so bad, after the fourth lap, I had to go to the back so I could get rid of my glasses safely. Then I worked my way back to the front, and ate dirt for the remaining time. When I got home my wife asked what the heck happened, she said I look like I just came from a war."

Need I say more...
The Early Bird #3 forcast was for snow on the local hills!

Gerry had a good ride, always towards the front, staying safe and helping to push the pace.

Tactics! Tactics! Tactics!

2007-12-31T06:12:00.000-08:00

Cycling Systems Coaching and Team CS

bring you

Tactics! Tactics! Tactics!

with

Alan Atha

USA Cycling Level 1 (Elite) Coach

Saturday, February 9

9am-2pm

Cal State University East Bay (Hayward)

Here is the map link for the Tactics! Tactics! Tactics! Clinic on the campus of the Cal State University East Bay (Hayward): http://tinyurl.com/2h58rg. On the map page you can also “View in Google Earth”. By clicking on this link you can see an aerial view of the parking as well as the surrounding course we will use. In case you cannot link via Google Earth, please see the attachment.
Parking: Meet at the parking lot ‘G’ as shown.
Time: 9am – 2pm
Arrive a little early to allow for bike set-up, paperwork and any other stops you may need. Please be courteous and use the restrooms that are available in the Science Bldg. We start with a lecture and the rest of the day is on the bike. Please bring some snacks or small lunch and any fluids you will need as we will break for 30 minutes.

Please bring an extra non-team/club jersey. This will help determine teams on the course, if needed. Teams, make sure you are presented in your colors as well!

Weather: The weather can be totally different from where you started out in the morning. One day the forcast is for sun, the next overcast and the next rain. Be prepared by bringing extra layers and a rain jacket/booties, and towels to dry off with. Be smart with bringing extra clothing. You can make a quick change and it’s back on the road. Rain does not cancel unless it is like the 5 inches received the day before this clinic was last postponed. If we do have to ride in the rain, it will force you to pay more attention and to think!
I am looking forward to working with all of you!

Many of us are on teams/clubs, have the same looking cool jersey and yet, when it comes down to race day are on our own, going with every break up the road. We have no one to work with. In fact, we may actually be racing AGAINST our own team mates!

You can change all that with this hands-on tactical games clinic that will teach you how to BE a team.

Learn the art of successful attacking

Learn how to drive your team train

Learn how to read a race and go with the best break

Learn how to make that break succeed with proper pace lines

These are just a few of the topics that will be covered!

Follow the link at the top to the Cycling Systems Coaching website and then click on the Tactics link.

TEAM DISCOUNTS APPLY

For every 5 racers on your team, 3 additional team mates learn free!

THE NEW 2008 KIT

2007-12-07T16:49:00.000-08:00

I want to share the look of our new 2008 Team CS Masters Racing kit.

We have one new sponsor this year in CamelbaK. I am very excited to have them come aboard and support Masters Racing. We have returning LBS's in Bici Sport of Petaluma and A Bicycle Odyssey, Sausalito, CA. Williams Wheels have also returned to help us with discounts, in the purchase of wheels, of course.

DECEMBER TRAINING RIDES

2007-11-30T18:03:00.000-08:00

Training Rides for December 2007 (Season 2008)

All training rides start at 9am unless stated otherwise
All team members may bring a guest
Rain does NOT cancel unless it is pouring.

Power Meters and Heart Rate Monitors are highly recommended but not mandatory. These devices will enhance your performance, as you will learn.
There is a difference between going out on a training ride, getting a workout and a training ride that is actually training for the specific adaptations your body needs. READ THIS AGAIN…the hardest part of your training, especially when you are ‘new’ to real training is to reel yourself in and not do more than necessary. Set yourself up to either being burned out when the time arrives for the real racing or become ‘fit and fresh’ for your special event. THE CHOICE IS YOURS.

Saturday, 12/8: Pine Flat from Windsor. For those of you who have been hearing about the beautiful climb up to Pine Flat, here is a chance to check it out. Meet at Shilo Park in Windsor, 9am. Bring climbing gears, especially if you want to try for the last mile with 21% grades! We will focus on working the ‘sweet spot’ and that does include muscle tension climbing…NOT your maximum effort. 3.5 hours.
http://www.routeslip.com/map.php?map=14628.

Saturday, 12/15: The Glass Highway. We will again focus on our climbing with the addition of a downhill skills clinic. Come on out a learn/practice the art of decending. I will be teaching and reinforcing some of the downhill skills I have taught in the past. Be prepared to do some ‘hill repeats’. We will meet at the parking lot next to the Mill Valley Fire Station and the Enchanted Knolls Park on Hamilton Dr., in Mill Valley. 2.5-3 hours.
http://www.routeslip.com/routes/44249. This route is the whole Glass Highway to Stinson. We will climb over to Muir Beach and use the return from there to Mill Valley as our skill course. The pace will again be in your ‘sweet spot’. Don’t think of this as easy. However, you just might be able to do something in the same effort range on Sunday, not be over-stressed and help increase your Functional Threshold Power.

Sunday, 12/16: Sprinting Clinic: We will meet at the Java Hut in Fairfax, roll out to the Nicasio Reseverior and work on our sprinting. These will be ‘form’ sprints…not too taxing, but after 5-8 of them…We will also work on our pacelines, getting everyone relaxed and aware of what is going on around them.

Saturday, 12/29: Sonoma Coast Hilly Goat Ride. Start is at the Sonoma Mountain Village and heading out to Occidental, climbing up to the Coleman Valley (opposite route of the Tour of California), down to the coast and Highway 1 and a return route. Total climbing around 4000’. The Routeslip software didn’t take the route but here it is anyway so you guys know where to meet. http://www.routeslip.com/routes/67659. The pace will be at ‘tempo’. Yes, you will be tired by the finish…

Sunday, 12/30: Wickershammy Recovery ride. Meet at Wickersham Park in Petaluma for an enjoyable friendly ride out to the Tomales Bakery, a short climb to Valley Ford and then paclines back to the start via the Bodega Highway. This will be a good recovery from the day before and also afford us a chance to work out pacelines for the upcoming Early Bird Skill Clinic/Races coming up in January. http://www.routeslip.com/routes/11912.

SEE YOU OUT THERE!

Another Look at a Training Ride - Sunday, 10/14

2007-10-16T18:40:00.000-07:00

I explained to all of you who came out for the training ride about the efficiency of your pedal stroke and how to recruit the most from your muscles, mainly with a focus on the hamstrings, glutes and hips. In this approach you are helping the larger muscles to keep you going, giving you more energy at the end of the race, thus helping your economy (more gas still in the tank). Keeping the heart rate down at this time is also a great way to increase the mitochondria in your system, enabling the transport of oxygen for you to be more effective. Remember, even though you might have a high VO2 Max, if you do not have an effective transport system on the other end then the muscle will not receive the oxygen. This scatter plot shows the recuitment of muscle fibers on this particular ride. From it I can then determine, from an entirely different view other than watts or heart rate, if I have accomplished what I have set out to do in the training ride.

Notice especially the amount of time spent in the quadrant IV.

"Quadrant IV (lower right): low force but high velocity. Perhaps the most obvious example of "quadrant IV pedaling" would be use of a low fixed gear or rollers in an attempt to improve pedaling smoothness. Racing, however, may also involve a significant amount of such low force, high velocity pedaling, especially during events in which there is a frequent need to accelerate rapidly (e.g., criteriums). " I have taken the liberty of using this paragraph taken from Andrew R. Coggan, Ph.D. .

We were out attempting to have a smooth, efficient pedal stroke. We also had some accellerations that needed a smooth transition to be effective and not waste energy. All in all, I think this was accomplished. We will work on this more in the next few team training rides.

Training Easy Is Hard Work!

2007-10-01T04:48:00.000-07:00

This has been posted previously but is such a huge part of your training and so misunderstood that I had to bring it again to the forefront.

Most of us understand that base training in the early season is needed, but fail to understand what base really is and also how to get it. Training hard is really easy, having the attitude and willpower to train easy is quite hard! In our quest to be race-ready when Spring arrives, many of us beat ourselves up too early and find ourselves too tired and then do the inevitable, we go even harder in the attempt to increase our fitness, thus leading to an even lower return!

Base training is a focus on mainly your aerobic engine, but means more than just being able to go out and perform a 4- hour endurance ride. There are a few different energy shifts that encompass aerobic training, and a smart base training plan will emphasize these different levels.

Base training goals are to increase your aerobic endurance, increase your aerobic efficiency, increase your power output at lactate threshold and also increase the time you can ride at or below threshold. This will help your body to adapt, be able to ride with a lower heart rate and to get a better recovery from aerobic and anaerobic efforts and then increase the amount of anaerobic efforts you can perform.

Most riders think that aerobic training is too easy. As I have stated many times, the athlete goes out and trains as hard as he can in the thought that hard training will increase his fitness, gets stale and then goes out even harder in the attempt to recover that lost fitness. This will then lead to him needing even more time off for recovery to bring back his form.

In your base training there are four macro-zones that can be utilized to increase your base. I will describe them as a general term and also as a % of your threshold heart rate/power.
Recovery: Just as it states, this is performed without wanting any changes in your training adaptations. Recovery is < 70% of your threshold heart rate or power.

Easy: Performed at 71-80% of your threshold, this is your basic endurance zone. Accumulation of lactate begins to occur and sugar begins to be used as a fuel supply for more energy.

Light Intensity: 81-90% of your threshold. This macro-zone is to increase your aerobic efficiency and endurance at a higher than normal cadence. The length of each interval during this zone is from 15-30 minutes and recovery between 50-100% of the length of the interval. The perceived effort should be like a rolling tempo road race where you are sitting in, can talk readily but feel somewhat uncomfortable. All of your endurance rides (zone 2 heart rate/power) should be at least 50% in the macro-zone of easy. If it is a three hour training ride, you need to be able to perform in the Light Intensity zone for 1.5 hours. Not that easy any more, is it?

Middle Intensity: This macro-zone is in your lactate threshold zone but is sub-maximal. The range is from 93-95% of your threshold, approximately 10-14 beats below your threshold heart rate. This zone is very small and a few percentage points above the highest level of the Light Intensity to insure that you are actually training in this zone and thus adapting to the stresses. Science has now proved that one doesn’t need to always work at threshold to achieve the benefits of threshold training, so that is why all of this is sub-threshold. I would rather train you easier, to set you up for harder efforts than to have you train harder and then over-train and have to back off to achieve recovery and new training adaptations. The interval length should be from 5-20 minutes with a goal of 10-20 minutes by the end of the base cycle. Recovery should be approximately 100% of the interval time.
In this Middle Intensity zone, emphasis can be placed upon either your speed or aerobic strength. Speed work is usually the first thing I see is needed in most athletes so the focus should be on that first, by working in higher cadences. Then, just by changing the cadence down to below normal, you can then work strength.

Is all of this still too easy? Don’t make that mistake! Anaerobic intervals do have their place, but not until the base phases are completed. Usually, racing once a week during your base period will give you more than you need of anaerobic training. If you haven’t tried this simple method, give it a try. I have seen many racers last longer in the season, have easier races and also be able to perform much more anaerobic work once the base period is finished!

Fall Team Training Camp - Day Two

2007-09-30T16:19:00.000-07:00

Day two of the Team CS Training camp started out with a nice little breakfast and conversation as team members arrived back at camp.
Our sponsor at Cafe of Life in Mill Valley, Dr. Joshua Deitch DC, of the Cafe of Life http://www.cafeoflifemarin.com/main_content.html, came for breakfast and then commenced with a great lecture that included a question/answer period, dealing with the topics of how we look at health and what actually health means, pain and how it is a result of various stresse(s), giving us an idea on how to clue ourselves into seeing what is going on in our bodies and possibly taking care of it before the 'reaction - pain' comes up. It was very insightful. I, personally have Josh as my chiropractor and really love the universal approach he brings to the table.
Thirteen of us rolled out from the lecture for a 'cafe' ride out to the Tomales Bakery and return, a three hour adventure. Josh rode with us to the Chileno Valley turnoff. He kept going up over Wilson Hill and back towards Fairfax and eventually Mill Valley. We had one guest, Leonard who was riding with us as well. He works with one of our team, Jon at Camel Back. A nice pace was set with the team keeping together for most of the way in a very casual and talkative pace. We did split up as the frisky few took off and had some fun. It all came back together on the return to Petaluma with some lunch and friendly farewells.
I have received many responses of thanks for this and that and what the team and individuals all liked. It was a really great weekend training camp for the team.

Fall Team Training Camp - Day One

2007-09-29T21:14:00.000-07:00

Team CS went 'en masse' to the Hellyer Park Velodrome for some skill learning this Saturday morning. Our host at the track, Mark Rodamaker, proved, like the National and World Champion he is, to be a wonderful host with plenty of fantastic racing skill ideas to help the novice track racers on our team. The clinic put us all to the test. Mark said that by the time we were finished we would have been through a good workout. He was totally correct. We performed sitting/standing form sprints, working pursuit pacelines and just learning how to handle a track bike on the banking.
After the velodrome we headed up to Petaluma to the Paslay Residence Hall for a small lunch and some well deserved recovery. I presented to the team a lecture called Building a Personal Training Plan. With this I presented ideas for them to think about relating to how recovery and nutrition are so important...it's not just the workout. They went away with some very good ideas on how to implement their training, making it fit into who they are not what I want of them.
The next lecture was the highlight of the evening. It was a lecture by Marvin Zauderer, MFT of Whole Athlete. http://www.wholeathlete.com/psychology.htm The 5 Core Skills of Mentally Fit Cyclists was the topic, the most recent entry of his to PEZ magazine and also the topic of his upcoming 'webinar'. There was quite alot of time taken to answer questions which was greatly appreciated by the team members. We all have different problems/situations which he gladly helped us with. Marvin's next article in PEZ will be called Motivation.
We then proceeded to dig into some fantastic food served by Mindy and Dave Paslay along with some fantastic Pinot Noir to round out the evening. We slowly all departed for our homes (some of us staying over)to get some well deserved rest, as we now have Sunday to look forward to. More on our Team CS Fall Training Camp coming on Sunday.

New Performance Level in Coaching

2007-09-27T16:03:00.000-07:00

I am pleased to announce that I have just received an upgrade in my coaching status to that of USA Cycling Level 1 Coach. This has been an important step in my learning and wanting to teach.
I first learned about the USAC via Dave Jordaan, the Southern California Elite (level 1) Coach. He was working occasionally here in the San Francisco area and needed an indoor cycling class. Many of you know this type of story - cyclist - spinning class - do your own thing in the back of the room if you even stay for the class. He had been in my class continuously for a few months and finally we got to really talk. He said he had been all around the area trying to find a class that fit into what he wanted out of a training regimine in the winter. He found my class and kept coming back! Turns out he trains Amber Neben, a very elite woman racer. He told me who he was and his coaching status. This led me in a path which is never complete but I think very satisfactorily achieved, at least as a certification. He was my first mentor, helping me with just a few words of the direction I might possibly take. Turns out (this is the good part) that I ask him how old he is...same age as me...what month?...same (neither wants to be the old man)...same date! Now the twister...he was born in South Africa so that makes him the older man! I owe so much to Dave, just him coming to the classes and letting me know I was doing something right.

Team CS Fall 2007/08 Training Rides

2007-09-20T11:52:00.000-07:00

The Team CS training rides will start in various locations this new season, just like the inagural one so we can have various terrain and also to accommodate other riders in the area, mainly Marin and Sonoma.
The first month will focus on economy and working the aerobic engine. Remember, if you don’t have a strong engine you will not make it to the finish to be a contestant. We will work on efficient pedal stroke, burning lipids, pace lines, and just have a good camaraderie. If you notice compared to last year at this time, the training rides are a little longer. That will help to make sure you have a stronger engine as well.
Please feel free to bring a guest(s) to these rides. Any non-team mates will need to sign a waiver agreement and to adhere to the team structure during the ride.

All potential team mates who want to come out and see what the team is about, please feel free to come on out. Contact: alan@cyclingsystems.com before your ride date for any other information.

RAIN DOES NOT CANCEL. HEAVY RAIN JUST MIGHT, HOWEVER. I am working on a way for everyone to have notice of this like an information hot-line to call.

09/23(Sun) 9am: First Day of Fall Aerobic Engine Ride. Pedal stroke work with the idea of increasing your riding economy and burn some lipids (fat). Pace lines, tempo and below intensities. 3.5 hours. Meet at Wickersham Park, 5th and H in Petaluma.
Link: http://www.routeslip.com/routes/11912.

09/29 and 30 (Sat/Sun): Team CS Training Camp. See 'training camps' link above.

10/14 (Sun) 9am: Aerobic Engine Ride. Pedal stroke work with the idea of increasing your riding economy and burn some lipids (fat). Pace lines will be on order to increase our personal awareness within the peloton. This ride is a tempo pace and below. 3 hours. Meet at Wickersham Park, 5th and H in Petaluma.
Link: http://www.routeslip.com/routes/11912.

10/20 (Sat) 9am: Aerobic Engine Ride. Pedal stroke work with the idea of increasing your riding economy and burn some lipids (fat). Pace lines will be on order to increase our personal awareness within the peloton. This is a tempo pace and below. 3.5 hours. Meet at the Java Hut in Fairfax.
Link: http://www.routeslip.com/routes/12435. We might change the course a little to get in the time.

10/21 (Sun) 9am: Aerobic Engine Ride. A little less time in the saddle, especially for those of you who are riding the day before. Meet at the same location as above. 2.5 hours.

10/27 (Sat) 9am: Aerobic Engine Ride same as above descriptions. 3.5 hours. Meet at Esposti Park on Shilo Road in Windsor. We will go up to the Anderson Valley and then head west into the Dry Creek area for a beautiful loop. 4 hours. Route will not be exactly as on the link.
Link: http://www.routeslip.com/routes/12740.

10/28 (Sun) 9am: Aerobic Engine Ride in the East Bay! We will explore the region from Dublin to the beautiful area of Sunol. 3 hours. Link: http://www.routeslip.com/routes/65613.

11/04 (Sun) 9am: One Mo' Time for the aerobic engine! Same location and slightly different route as 10/27 above. 4 hours.

11/10 (Sat) 9am: Napa Death March. Hopefully this will not be an exact scenario of last year in Napa when, as soon as we departed for the ride, it started raining, became extremely cold as well...Lee became hyperthermic and had to ride ahead of us at full power to even stay warm! This was a fantastic bonding of the original 'blue train'. This will be a 'tempo' ride...something many of you have been waiting for beyond the aerobic engine that we have been working on. http://www.routeslip.com/routes/12906. 4.5 hours.

11/11 (Sun) 8:30am: For those of you who still want to get out but did the Saturday Napa Death March, this will focus on recovery. A zone 1-2 aerobic engine workout. The adaptations will be very similar as the day before but with a little less stress, including time in the saddle. Meet at the Coffe Roasters a little early for some comaraderie/coffee/coolness and then a roll-out. The best parking is on either side of Center Blvd. in San Anselmo (4 hrs limit) and then you can ride back into town for the coffee. Link for parking: http://maps.google.com/maps?f=q&hl=en&geocode=&time=&date=&ttype=&q=center+blvd,+san+anselmo+ca&sll=38.23244,-122.64441&sspn=0.128099,0.31929&ie=UTF8&ll=37.980029,-122.571845&spn=0.016068,0.039911&z=15&om=1. 2.5 hours.

11/17 (Sat) 9am: Long Tempo. This ride will include some hills (Marshall) and a few 'power hills' along the coast. The pace will be brisk but not too...http://www.routeslip.com/routes/15259. Meet just North of the Nicasio store in the area of the organic farm (you have seen the pumpkin patch last month). We may change the route a little so we can get the maximum workout time. 4.5 hours.

11/24 (Sat) 8:30 Track Day at the Hellyer Park Velodrome.
Immediately following the "beginner" session which usually runs from 8:30 to 11:30am. Come to them both if you want. Rental bikes will be available for $5. Your attendance is encouraged as we would like to make this an on-going session (4th Sat of each month) to best help riders prepare for weekday and weekend racing. Believe me when I say that these sessions can also make you a better road rider! We can work the carpool as well! Time: who knows!

11/25 (Sun) 9am: Those of you who were at the track may need a 'opener' so the legs can come back! TBD. 3 hours. Any suggestions?

12/01 and 02: I will be attending a Power Certification Clinic in San Francisco with the famous Hunter Allen, author of 'Training and Racing With a Power Meter'. You are on your own so plan accordingly. For the month of December, we will work more on Muscle Endurance - meaning HILLS. I know, I know, some of you are chomping at the bit. Hey! We have a very long season and you will have alot of opportunities to show your stuff.

September is the month when the pro’s change teams…

2007-09-15T05:57:00.000-07:00

how about YOU?Learn racing skills! Learn how to be competitive with team racing tactics! Race to win!Do you want to join a team based upon racing as a TEAM? Instead of showing up at races in your kit with a bunch of other ‘team mates’ and racing by yourself, race in the team dynamics of Team CS.Team CS is heading into our second racing season with our regional men’s masters racing team. Founded by Alan Atha of Cycling Systems Coaching and USAC Coach, our team initiative is forming a squad of Masters racers as a development team. A primary focus for our squad is working on advancing skills, racing strategies, tactics and team camaraderie. We are using the latest in web technology to train and communicate including blogs, web sites, personalized and team coaching.We have regularly scheduled training rides, focusing on training specifics with the object of increasing each member’s fitness goals and racing saavy. Team members can participate in twice-yearly training camps to learn new trends in science, work on skills and learn from leaders in the athletic community. Our team is based in Marin and Sonoma County, CA but is functioning throughout the NCNCA region.SPECIAL OFFER: All new members signing up before 9/28 can attend the free Team CS Training Camp in Sonoma on 9/29 and 30. This is a two-day camp based in Petaluma. To view the Camp Schedule go to the Team CS blog at http://teamcyclingsystems.blogspot.com/search/label/Training%20Camps.For further information to join our team, please go to http://www.teamcyclingsystems.com/. You can also call 415-328-173 or email alan@cyclingsystems.com.
photo credit: arleyl

CRITERIUM FROM HADES

2007-07-30T13:19:00.000-07:00

At least that is what the Master's Championship Criterium on July 29th should be renamed to as the attrition of the racers indicates. For many racers, it wasn't the speed of the masters groups but the heat that was pounding down at a 99 degrees. Here is a look at my power graph for the measly 16 minutes I was racing with the 50+/55+'s and the grey bar shows my TT of 13 more minutes until I am pulled. I just couldn't keep my throat from closing up because of the extreme heat, let alone the altitude of 4000'. Every time I took some water my throat just closed up again...try to race at a 26mph average without any oxygen! Dropping off the back of the pack (others had already made their exit) I then get pulled by the referees. The only saving grace is that I am not considered a DNF and actually score some BAR Points with a 7th place! Of the 50 starters (12 of them at 55+) it came down to around 15 racers of the two combined to actually finish!

The Complete Athlete - Article by Joe Platin's Coach

2007-07-20T20:07:00.000-07:00

The Complete Athlete - Essential Ingredients
By Bruce Hendler for AthletiCamps/PezCycling News
As I’ve watched the Tour this past week, I watch these pros in amazement and notice there are many elements that go into being successful in cycling. Because of the nature and number of elements of success, training becomes an inexact science and can sometimes seem more like an art. Over the next few articles we are going to attempt to simplify this rather complex science into usable information that can be applied to your training strategy. In this first article, we will identify the key elements essential to succeed in bike racing. These are referred to as the “Essential Ingredients.” In upcoming articles we will help you identify your weaknesses or “Limiters,” so that you can focus your training on specific areas which will make you a more complete bike racer and better your chances of winning.
Aerobic Capacity – First and foremost, cycling is an aerobic sport. Oxygen (O2) is used by the body to produce energy. The better your ability to utilize O2, the more potential you have for success. Exercise physiologists, sport doctors, and coaches use the Max VO2 test to determine an athlete’s aerobic capacity; this test measures the body’s ability to utilize O2. Remember, there is plenty of O2 available; the issue is how much O2 you can utilize when the body is under severe stress (e.g., racing). It’s a good thing if you have a bigger engine than most and not the end of the world if you don’t. Remember, it is only one of many essential ingredients.
Strength – The word strength is used a lot to describe good riders. “He is a strong rider!”, “Man that dude is strong!” I’ve always wondered exactly what that meant. I look at a prol rider like Chris Horner (Predictor-Lotto) or Michael Rasmussen (Rabobank). I would not view them and say they are “strong.” So what is strength in bike racing? By definition, strength is the ability to overcome resistance. Resistance on a bike is the ability to overcome things like gravity (climbing) and wind. Don’t confuse strength with power, as a lot of times they are used interchangeably. Power is defined as “force times velocity”, where strength (force) is one component of that power. The ultimate question (which lends support to the inexact science argument) is; how much strength is really necessary in order to be a better bike racer? Obviously, going into the gym and lifting a lot of weights is not the answer. If it were, body builders would be great cyclists. They aren’t. They are great body builders. There is a ton of debate as to where to get this strength; in the gym or on the bike. For now, I will leave that for another article and for you and your coach to decide.
Economy – This is a very interesting and underrated component of success. In the lab, we measure how efficiently an athlete utilizes O2 to produce a given amount of work. Top pros will require ~1.2 liters of O2 to produce 100 watts (~80 watts per liter of O2.). Untrained individuals will require ~1.7 liters to produce the same 100 watts (~60 watts per liter of O2.). Although economy testing is not easily available to most athletes on a regular basis, it is still something that can be worked on and improved through training. A good example is a runner who becomes a cyclist. They may have a great aerobic engine from years of distance running, but not an “economical” one in cycling terms. Training and developing good technique (pedal stroke) over time will help improve economy.
Anaerobic Energy System - This essential element is what we associate with bike racing ability. There are a lot of terms included in this ingredient, including VO2 intervals, lactic or anaerobic power, a-lactic power, and lactic tolerance. To keep things simple, it’s your body dipping into your carbohydrate stores (without the use of O2) to produce needed energy because your body can’t produce the energy needed thru the aerobic pathway. We’ve all been there too many times. The pace increases to the point when your HR is near maximal effort, legs and lungs are screaming in agony and you wonder who the heck is pushing the pace up at the front. The problem with the anaerobic method of meeting energy demands is that once you enter it, it’s pretty much the beginning of the end. An important note to remember is going into “anaerobic” is not like we turn off the aerobic energy system. You are still breathing and utilizing O2. It’s just you need more energy and are getting it from this other system.
Others – Now let’s list some of the other essential ingredients that can easily be overlooked but are just as important. It’s easy to ignore a lot of these because some of them are outside the scope of cycling. But they all play a role in being a complete athlete:
Nutrition – View nutrition as a tool of the trade, just like your components or wheels. It is critically important and should be given a lot of attention in your training program. When I work with athletes through either coaching or at our camps, the #1 most requested topic of additional information is how they can improve both their on and off bike nutritional program to achieve optimal results. Having a good nutrition program is like a fine tuned car that fires on all cylinders.
Flexibility – We write about it many times, good flexibility on the bike is vital to proper bike fit, recovery, injury (a lot of studies go both ways on this one) and allowing muscle groups to function properly. We can classify muscles into two groups – postural and phasic. A postural muscle’s prime job is to support our structure, while the phasic groups are to generate conscious movement. If a postural muscle that supports a phasic muscle is tight, then that phasic muscle will be weak or inhibited. For example if the psoas (hip flexor) is tight, the gluteus maximus, which is a prime muscle for generating power on the bike, will be weakened. A good stretching program regularly followed can enhance your performance on the bike.
Bike Fit – A proper bike fit helps optimize power, economy, and aerodynamics. A proper bike fit will have a direct effect on injury prevention and allows you to get the most out of your fitness, using less energy to overcome the forces of gravity and wind.
Psychology – This topic just doesn’t get the attention it deserves. We are fortunate at Pez to have Marvin Zauderer writing articles on this very important ingredient. How many times have you seen an athlete with what seems unlimited physical talent, but just can’t put it all together to meet that potential? An athlete with confidence, perspective on the sport and in life is on track to be a true winner.
Tactics – You could write books on the subject of tactics. Tactics are the glue that holds it all together. It’s the combination of a very good athlete and superb tactics that win bike races. It’s probably one of the least talked about subjects because it’s difficult to set up a forum for discussing them. Bike racing is different from other group sports where you can sit around in a room and review films. Tactics are a lot of trial and error, good communication amongst team mates and an athlete that is always thinking during the race about how they can put themselves into position to win the bike race.Summary It’s important to understand that all these ingredients need to be addressed as part of an athlete’s training program. It’s not one specific thing that makes an athlete great, its many things. There is no one essential ingredient that is more important than another. The one that is most important is the one that is preventing you from accomplishing your goals. Knowing what is needed to succeed is the first step, identifying your limiters is the next step which we will address in the next article.
Ride safe! Ride strong! Bruce

Tire Pressure/Rim Pressure/Rolling Resistance

2007-07-10T07:53:00.000-07:00

I was thinking about the Carrera de San Rafael and the last corner crash which was started by a 'blow-out' wheel on the turn. Here are some comments and links that will set you right about your tire pressure, rolling resistance and also the forgotten rim pressure guidlines.

Tire rolling resistance data
The best information we have is at:

http://www.biketechreview.com/tires/AFM_tire_crr.htm

Why clinchers are generally faster than tubulars
In general clinchers are generally faster than tubulars because of the rolling resistance increases resulting from the glue between rim and tubular. Because the glue is somewhat elastic, especially if newly glued or at higher temperatures, the stretching of the glue uses additional power instead of transferring power directly to the tire and the road.* This increases rolling resistance slightly over a clincher. A clincher is by virtue of the rim, tire beading and pressure of the tire more securely adhered to the rim and does not suffer from this loss.
There are specific tubulars that will roll better than some clinchers, so check the data above.
Tufo tubulars in particular seem to have very high rolling resistance, which might be fine for training, but definitely not racing. It has been estimated by group members that certain Tufos tubulars may have been in the order of 1-2 minutes slower over 20-40km distances.

Some specific discussions on this topic:
Group member Stuart Lynne reported 25-30 watts more power required to average 40kmh with Zipp 404 front/rear with Tufo S33's compared with clinchers on Bontrager aero rims and 1-2 minutes slower in 3 TT performances than expected.http://groups.google.com/group/wattage/browse_thread/thread/6fb5493f2cfe9b0d/664eaa16273767d1
Mr. E reported Tufos slower than clinchershttp://groups.google.com/group/wattage/browse_thread/thread/85173088b1fbbde/8e2dddb7f5c22984
Gary Zyriek reported similar findingshttp://groups.google.com/group/wattage/browse_thread/thread/3864131868d2a891
Opie OsCO reported similar findings (same thread above).
Gene Fowler reported 225 watts to roll at 25 MPH @ 85 cadence on rollers with Tufos, 145 watts with clinchers, same speed/cadencehttp://groups.google.com/group/wattage/browse_thread/thread/c4cdef5f3d1683ed/242f0b0526b099b5
Some further information: http://www.velonews.com/tech/report/articles/12493.0.html

Tire pressure link to rolling resistance

There is a conception that increasing tire pressure decreases rolling resistance, and certainly this is true up to a point.

However, simply increasing tire pressure, particularly beyond what is indicated on the tire may be very dangerous, and may not decrease rolling resistance to any significant degree.

Richard Wharton: http://groups.google.com/group/wattage/browse_thread/thread/7c1eafb303a8ffe5/87268a3db832960cYou go ride any tire above 120psi in a RR and tell me if it's faster, and safer, and less prone to a blowout. All to save a couple of watts... Let's see if your jersey appreciates hitting pavement just because you insist on having the contact patch of a pinhead. "BUT IT HAD A LOWER ROLLING RESISTANCE!" Not trying to be sarcastic, just trying to make a point that high pressure brings its' own set of problems, and not necessarily its' own set of benefits.
Warning from Mark Sullivan http://groups.google.com/group/wattage/browse_thread/thread/d60a88bd3c9dcd38?hl=enWith all the talk recently about tires and high pressures, I feel compelled to warn people that rims also have a PSI or bar rating. While people are aware of the Max PSI rating for the tires they use because they are on the tire, rims do not have their Max PSI noted on them. I think they should. Mavic Openpro probably the most used rim and which many Powertaps wheels are built with only has a Max PSI rating of 138 PSI or 9.5 Bar for a 23 mm tire. http://www.mavic.com/ewb_pages/p/piste_produit_jante_OPEN_PRO.php?ong... A number of clincher tires can exceed that maximum. Overtime, high pressurized tires can split a Mavic Openpro rim from the inside out. Cracks starting from the inside so you would not notice until probably total failure. I would even go below max rim pressure for the safety. DT Swiss RR 1.1 rim (which has a similar profile as Mavic Openpro) has a max PSI of 170 or 11.72 bar. This information was given to me when I requested it by e-mail and is not on the rim or on a DT Swiss website. I think Max PSI and bar should be indicated on all rims.

* There is a specific, scientific explanation of the forces which combine to increase rolling resistance. Hysteresis? Feel free to add if you know.

Leesville Gap Road Race Report from Rudi Verhoeven

2007-06-30T20:38:00.001-07:00

Hi Team,We(55+ group) lined up this morning for the start at 9:15. Alan Russo and his 35+ group already departed, we old guys where anticipating the rough ride ahead of us. Suprisingly it was not very hot yet, but the roads!...my goodness...I was litterally busting my butt for miles. We saw a lot of flats, ...luckily, mine held up well. On the climb it was also very hot and I was suffering; thinking to myself.. "why am I doing this?" Eventually the road leveled and we hit the rollers. Still very rough and patchy pavement. Some stretches of gravel made it dusty and it was feeling like Paris Roubaix. I hitched up with 5 or 6 other riders and managed to hang on for the descend to the valley floor. Still a long way to go...I was drinking and using every hammer gel and elecrolyte tablet I had stuffed in my pockets. Towards the end there were signs of dreaded cramps in my legs, so I continued emptying all my pockets. I finished 4 bottles of drink and I needed every drop of it. At the 200 m. to go sign there were 3 of us sprinting for 3d place. I almost made podium but I was inched out and finished 4th. Good enough! I got a T-shirt and a very sore butt. This is one race I will put a softer saddle on for sure.Rudi

Penninsula Training Ride Hosted by Mateo Ortega

2007-06-30T20:20:00.000-07:00

What an awesome day, to put it short the weather, roads & people all
combined to make a great day of riding. Nice to see some familiar
faces as well as meet a couple new members and few friendly 'friends
of'. Starting to feel like I'm recovered from my stomach issues and
the group ride was just the thing to motivate me to get my arse back
out there and train!
Alan thanks for organizing the team to come down and also for giving
me a chance to lead a ride. First time ever doing that, it was an
experience. Also, thanks to everybody who crossed a bridge to make it.
Did I mention what a good ride it was? Did "The Loop" more or less as
posted except instead of taking OLH back down we cut down to 84 for a
fun descent. I think just under 47 miles.
Cell phone pictures here http://1618.org/coppermine/thumbnails.php?album=24
mao

Bobators TTT, June 26, 2007

2007-06-27T20:02:00.001-07:00

photograpy: veronica lenzi

I want to thank Andrew of BICI Sport in Petaluma for setting this up and for having Team CS as part of the combine team.

"Lets quailify this course by stating approx 3/4 of it was into a significant head/cross wind and there were a number of significant short climbs. Not a typical pool table flat TT course.
Some teams took this very seriously. The Eastside Team who were last years champions recruited a current Priority Health Pro to ride on their team. Mindy stated she heard the Bobas, Eastside's main competition trying to get him Dq'd. Not sure why other than feeling that Eastside was unfairly stacking the team. In the end though it did not workout for Eastside and the Bobas did manage to pull out a 13 second win.
Andrew is a former Cat 2 so that means quick. We also had another rider, Don, that was a Cat 1 and qualified for the Ironman this year. Nick the third guy Andrew brought on board finished 3rd in his class at the PineFlat Hill climb and is only 22 years old........Yikes
The TT started on a downhill so from the gun it was fast. 3 hard power rollers into the race, less than 1 mile we shed a rider. Another short uphill before the right turn onto Chileno Valley road and gaps started to open. On Chileno Valley Rd it all came apart as the fast guys would get on the front and up the speed a couple of miles an hour.
As guys started falling off I would drop off hoping they could get to me and I MIGHT be able to pull us back. But after the 3rd time of doing that I almost did not get back on. The requirement was 4 riders at the finish and I let them know each time someone dropped but the pace was relentless. I think Tyron was the last Team CS rider I saw go. I was behind him in line and when he could not pull through I thought we were in trouble.
Tyron dropped off and so there were 4. Me and the 3 fast guys. The pace kept up and about 3 miles later I started to fall off and they had no choice but to back the pace down a bit so I could get on. We then got passed by our minute team Pegasus. We were able to hang not to far off them until we hit the set of hills towards the end of the 20 miles. These were steep short climbs that really hurt.
I was never so happy to see a finish line in my life. I do not have my power gear yet but I do know that other than the descents my HR NEVER dropped below 175.
Frankly if there was a 5th rider in the group they would have either dropped me or I would not have put out the effort I did. In the long run it probably is going to help my fitness level but in the short run wow did it suck.......
The after party and awards ceremony was great, some comedy and a few beers made the pain fade. They have another one in September. Who's up for it?"

The above is quoted from Dave Paslay who hung in there really BIG!

To give you an idea of how hard we went, here are my power numbers for the ride, and I am dropped by the main group! Ouch! Still, today I got to increase my Power Profile for 5 minutes and 60 minutes substantially.

I can show you my power numbers that have just gone UP! My threshold power (60 min) and 5 minute power both went up drastically during this suffer fest! See the data here:

New Range #1:
Duration: 58:07
Work: 897 kJ
TSS: 110.6 (intensity factor 1.069)
Norm Power: 289
VI: 1.12
Distance: 20.054 mi
Elevation Gain: 1079 ft
Elevation Loss: 1119 ft
Grade: -0.0 % (-39 ft)
Min Max Avg
Power: 0 854 257 watts
Heart rate: 0 0 0 bpm
Cadence: 37 120 85 rpm
Speed: 6.6 43.6 20.7 mph
Pace 1:23 9:01 2:54 min/mi
Altitude: 968 1260 1108 ft
Crank Torque: 0 934 266 lb-in

The Intensity Factor indicates that I can take my threshold power numbers up. The NP is the overall stress on my body which includes the terrain, wind, etc. The NP power is quite high so I am now setting my Threshold Power at 270 watts and will play with it for a week or so to make sure it isn't too high/low.

I'm feeling pretty good today considering the hell we went through yesterday evening.

Team CS Fall Training Camp in Sonoma

2007-06-26T08:04:00.000-07:00

The summer is here and everyone is gearing up for the final push to the end of the racing season.

With that end will come Indian Summer and the Team CS Training Camp in Sonoma. This two-day training camp is absolutely gratis to team members.

Here is a partial agenda:

Day One.

7-7:15am: Carpool to Hellyer Park Velodrome
Skills learning on the track! Bring your own pedals and any other equipment you may need. Those of you who are closer to San Jose may want to meet the 'northern' contingent at Hellyer Park. You will not need your bicycle on Saturday. Those of you staying over at the Paslay Residence Hall will need to coordinate and have your bike with you after the velodrome. Our host at the velodrome is Mark Rodamaker.

1pm: Lunch

2pm: Training Plan Design - Strategies for a Successful Season by Alan Atha, USAC Level II Coach, ACE CPT.

3pm: Massage (for those of you who booked it), individual consultations with Coach Alan and down time.

5pm :Lecture by Marvin Zauderer, MFT of Whole Athlete. http://www.wholeathlete.com/psychology.htm The 5 Core Skills of Mentally Fit Cyclists.

Strong mental skills often give amateur and professional cyclists an edge over competitors. In this seminar, you'll learn:
�� -- Why be interested in Mental Fitness?
�� -- What are the 5 Core Skills?
�� -- How can they improve your (or your athletes') cycling?
�� -- How do you assess proficiency for each skill?
�� -- How can you strengthen the skills on and off the bike?

6pm Dinner by Chef David

7:30pm: Comaraderie, 2007 World Championships (Womens, U23)

9:30 Cerfew

Day Two:

8:30am Breakfast

9:30: Lecture byDr. Joshua Deitch DC, of the Cafe of Life http://www.cafeoflifemarin.com/main_content.html

10:30: Roll out for training ride with a focus on fun and fat. We will treat this as a cafe-type ride, with lots of comaraderie.

2pm. Lunch

3pm. Fini.

Racing Skills Basics Clinic

2007-06-13T20:00:00.000-07:00

Team Blue!
Have any of you missed the Racing Skills Basics Clinics that I have put on over these past years? Remember, as a Team CS member, this one is absoulutly FREE to you! All of these other racers on the other teams have to pay for the skills and knowledge you are getting. Click on the Title to view the specifics. Again, you do not have to pay for this, just confirm you are coming. This is going to be on the newest race course, the Sonoma Mountain Village, our generous hosts.

NEW! Team CS Bicycles

2007-06-10T18:21:00.000-07:00

We are proud to announce the sponsorship of Velo Vie, who are giving Team CS a beautiful Pro-deal on either individual carbon frames or a complete racing bicycle! Team CS members are purchasing special carbon frames in Team CS blue, white and black with a custom logo.

We are about creating customized, superior, and innovative bicycle frames. Our distinctive plan is to provide our riders with a lifelong, custom teammate, their Velo Vie bicycle. We bring our product to the customer through an easy to use web site, making it effortless to attain your custom, lightweight, and high-speed bike. Our aspirations are to encourage healthy lifestyles along with competition by providing these state of the art bikes with countless exclusive features including Carbon Axis Technology. We strive to create a close knit and enthusiastic community of elite Velo Vie members, who will share in their triumphs of Velo Vie through programs such as the Exclusive XChange. We want all passionate riders to unite and say “Velo Vie Me!”

Axis Carbon Fiber

Our advanced carbon fiber technology provides our riders with the lightest bike, the fastest ride, the strongest support and the most nimble handling of any frame on the market. You might say our bikes are up to their axis in performance

Exclusive Xochange Program

Our Exclusive Xochange Program puts you on a new ride every two years, opening the lane to the latest VELO VIE technology and innovation just when you need that extra push. The Exclusive Xochange Program from VELO VIE: Ride for Life

Go to: www.velovie.com

2007-06-10T07:49:00.000-07:00

Racing and Training With Power: The Sources

2007-06-10T07:44:00.000-07:00

I know that many of you have hit the tech wagon in search of the holy grail of training...here are some sources that you should definately read to help you better understand and effectively train with a power meter:

Power 411. Various articles by Andrew Coggan, Phd. and Hunter Allen, the brains behind TrainingPeaks.com. http://www.cyclingpeakssoftware.com/power411/.
The Road Cyclist's Guide to Training by Power by Charles Howe: http://www.trainingsmartonline.com/power_cycling_training.php.
FAQ for Power-based Training: http://www.midweekclub.ca/powerFAQ.htm
Performance Manager-A New Tool for Training Analysis by Charles Howe: http://www.pdqcleveland.org/power.htm.
Forums: Wattage @ Topica. An intense and sometimes amusing forum on the subject. Free subscription to the group.

Good Luck and May the Power be With You.

Team CS Founding Member: Coach Alan Atha

2007-06-09T20:44:00.000-07:00

Alan Atha is the founder of Team CS and is responsible for coaching and training. Alan is also the founder of Cycling Systems Coaching and has over 15 years of racing experience and nine years in the area of personal fitness. He is an American Council on Fitness Professional Trainer (ACE), USA Cycling Level 1 Coach, and a former Category 2 road racer.
Alan has been riding a bike since the age of five and first started racing at the ripe age of 31 in the early 1980's, upgrading to a category 2 in two years time. He has raced for Vespa/Bianchi, Raleigh, Columbia Gold Bier and many other small regional teams. Alan has ridden on many types of bikes, mostly with a Campagnolo set up.
Alan's racing strengths are in power hill road races and criteriums. Alan's main goals are to race approximately six road races and 5-7 criteriums in the 2007 season, with a focus on the Masters Championships in August, and any road race/criterium that has an age based category, with an emphasis on the NCNCA BAR Points Series.

Training successes of Alan's have been profiled in both Men's Journal and Bicyling Magazine. He has taken his athletes to win the NCNCA Women’s Cat 4 Championship in 2007, Sea Otter wins in MTB and many other successful race results. His expectations... seeing the fruition of TEAM CS as a viable racing team in the NCNCA first, and then having members 'qualify' for the Nationals once they upgrade through skill learning, tactical awareness and competitive placing.

You can view his website at http://www.cyclingsystems.com.

The Envy of the Peleton

2007-06-09T20:28:00.000-07:00

Cycling teams use two tactics that require team coordination. First, a paceline train allows our team to place a specific racer (team leader) near the front of the peleton while forcing opposing racers to match the speed of our team. Second, when a specific position at the front of the peleton is not necessary, our team leader should be surrounded by teammates who work to help our team leader save energy by staying out of the wind. These are skills every one on our team must learn. There is a specific progression to all of these skills learning training rides. These rides only occur for a small portion of the year, leaving lots of time for other types of training rides during the rest of the year.
During the Early Birds training races, we focused on pacelines, leadouts, attacking, blocking, chasing and other small group situations. We then applied these tactics into our training races in January through June. The paceline is the basic skill used to set up our sprinter, lead our climbing expert to the base of a hill, setting them up for the final sprint or assault. A paceline is utilized in nearly all aspects of road racing. Attacks will not be successful, chases will not bring an attack back to the peloton, leadouts will be short in setting our team leader up for a sprint.
Pacelines also help us in our regular training rides, allowing us to cover more ground faster, and also help to keep a focus. Most of us have no idea on how to start a paceline, how to ride in the line, and even the when to ride in a paceline. Most of the races we will be in, especially in the category 4/5’s, a team that is racing together (I don’t mean that you have a team jersey with some other guys) has a definite tactical advantage. Riding in a paceline forces you to control your speed and actions and also to gauge the actions of other riders around you. For those of you who attended the recent past skills clinic, things really started to come together, didn’t they?
The lines also teach you how to ride in a straight line and be comfortable around others. Riders who are either tired or lack the fitness can utilize the paceline as a gatekeeper (team leader) and can save your energy. If an attack is successful, it is usually from the work of a small paceline Organizing a paceline with opponent racers, thus becoming teammates until you decide to leave them, is one of the finest tactics available. It stems from organization and a willingness to work together for a common cause. If you are dropped from the peleton, the use of a pacline with other racers who have been dropped just may get you back into the peleton and back in action. These are the reasons that TEAM CS Masters Racing is training at this time. From this simple but hard learned discipline, we can be the envy of the peleton.

Have You Experienced? Well, I Have.

2007-06-08T21:55:00.000-07:00

The title of this particular blog says it all (thanks to Jimi Hendrix). Every competitive cyclists at one time or another needs a massage and little bit of chiropractic manipulation to get back on track.
I have been using the folks at Cafe of Life in Marin for my own needs and I have refered many satisfied clients.
The key tenet of Joshua and Jennifer at Cafe of Life is NOT waiting until it hurts to come in... in other words don't wait till it's broke to visit Josh.

June Training Rides

2007-06-08T14:44:00.000-07:00

6/09: Local Marin Ride: Come out and enjoy the ‘Glass Highway’. Start in Mill Valley and a climb that takes you on the same course as the Tour of California. We will head out from Mill Valley onto Hwy 1 with the coastline to Stinson Beach, then a return by the same course and more climbing. If you have not been on the new road, you must experience this! 9am start. Meet at the Enchanted Knoll Park parking lot in Mill Valley. The link: http://www.routeslip.com/routes/44249.

6/23: Tempo and the Marshall Wall. No structure, just plain tempo, putting in the 3+ hours. Meeting at the Java Hut in Fairfax. 9am start. http://www.routeslip.com/map.php?map=12909. The map shows a start in Nicasio. Please ignore that as we meet at the Java Hut.

6/24: Sacramento Adventure. TBD by Marc Cinder. This will be somewhere in the Sacramento, Davis, or Winters area. We have talked about riding the Dunnigan Road Race Course. This road race is relatively easy, mostly flat with some small power hills. Carpool Wanted.

6/30: Real Fun on the Peninsula Ride: Meet at Canada Road, just off the Hwy 280 South (from Marin it takes around 40 minutes). Take Hwy 280 South to the Hwy 92 East exit. When you intersect with Canada Rd…park. You will see many, many other riders out. We will do a course that I learned from the Pen Velo Racing Team. Mateo Ortega is our local host who may take us on something even better! Lots of fun looking at other racer-types. The link: http://www.routeslip.com/routes/33924. Carpool Wanted.

Please come out and enjoy the new scenery, camaraderie and the pace of your team mates! Oh, and bring a guest!

Potential Members are invited! Email alan@cyclingsystems.com or call him at 415-328-1373.

LOOKING FOR A FEW GOOD MEN

2007-03-09T17:21:00.000-08:00

Learn racing skills your first year. Learn how to get competitive with racing tactics your second year. Third year – start racing to win!

Team CS is in the middle of our inaugural racing season, forming a men’s masters racing team. Founded by Alan Atha of Cycling Systems Coaching and USAC Coach, our team initiative is on forming a squad of category Masters 4/5’s as a development team, but will also accept other categories. We currently have 21 racers and can use a few more good men! A primary focus for our squad is working on advancing skills, racing strategies, tactics and team camaraderie. We are using the latest in web technology to train and communicate including blogs, web sites, personalized and team coaching.

We have regularly scheduled training rides, focusing on training specifics with the object of increasing each member’s fitness goals. Our team is based in Marin County, CA but is functioning throughout the NCNCA territory.
If you live in another part of the NCNCA, training rides also include occasional regional locations to enable distant participants a role in the team.

Contact us by email: alan@cyclingsystems.com