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11-17-08 Remounts: Take the bike off your shoulder by grabbing the left side of the handlebars with the left hand. Move the right hand from the bars and grasp the middle of the down tube; then slide the bike off your shoulder and gently place the wheels on the ground, pointing in the direction you want to go. Take the right hand off the down tube and grasp the right side of the handlebars. Always looking forward, take a few quick steps and leap off the left foot with just enough height to clear the saddle, landing the inside of the right thigh and slipping smoothly atop the saddle. Find the pedals, insert your feet and ride fast! Remounting for a single obstacle, take the right hand off the top tube and put it back onto the bars. Now take a few quick steps and leap off the left foot and slide back onto the saddle. Find the pedals and pedal like hell! |
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Cyclocross Training
Dismounts: When approaching a running section, eyes should be looking forward and the left pedal down. Remove right foot from the pedal and swing the right leg over the rear wheel. Bring the right leg forward between the frame and the left leg. Simultaneously, release the handlebars with the right hand and grab the middle of the top tube. Just as your right foot is about to make contact with the ground, flick the left foot out of the pedal, pick up the bike with the right hand; plant the middle of the top tube on your shoulder; let go of the down tube, reach under it to grab the left side of the handlebars, near the shift levers. Remove your left hand from the bars and run.
For a lift over an obstacle, it is recommended to dismount as before but take your right hand off the bars, grasp the top tube in front of the tip of the saddle. Do the rest of the dismount but maintain a grip on the left side of the handlebar and the top tube, pick the bike up and over the obstacle.
If you’re going to give this a try make sure you practice before you race!! I’ll do remounts tomorrow!! |
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11-06-08 A great descending power workout that you can do indoors in only an hour. Have a nice 10 minute w/u keeping your cadence between 100 and 120 rpms; then, gradually add resistance, keeping the cadence as above. Once you are at your max threshold; do a 5 minute maximum HR/Power set, followed by a full recovery to your 65% of Max HR. Repeat: 4 minute set 3 minute set 2 minute set 1 minute set. |
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NOVEMBER FOURTH GO VOTE!! if not, don't complain!! |