Archive for the ‘Events’ Category

River Falls

Friday, March 5th, 2010

The fifth race of the Greenville Spring Training Series is the one farthest from the city of Greenville. It is located in a beautiful area near scenic highway 11. Though I’m sure that by the end of each race the riders won’t be paying much attention to the scenery! They’ll have their heads down as they attempt to be the first to climb Gap Creek Road to the finish.

The course almost forms a rectangle. You start at the top of the hill on Gap Creek Road. Right out of the gate you are descending with a near right angle turn onto Devils Fork Road. The section doesn’t have much climbing. After some initial rollers, things level out a bit as the road follows a creek that connects two lakes near the course. There is a sharp turn again at the end of this section as the riders turn onto River Falls Road. This road also follows a creek and there isn’t much elevation to contend with.

View map of course.

However, soon after turning back onto Gap Creek Road, that begins to change. Things start out seeming about the same until you turn a corner and cross a small bridge. At that point, you will see the climb begin. It starts off pretty shallow with some false flats and even some straightaways. You’re climbing though and about halfway to the top you’re going to be feeling it!

Then you will enter a winding section and the pitch kicks up a bit at that point. Suddenly you come around a right hand curve and “crest” the hill. In front of you is a straight shot of 100 meters or so to the finish line. The unfortunate thing for you is that you have to do multiple laps of this 5 mile course.

That climb is the deal maker — or breaker. The rest of the course is pretty manageable. The field is able to stay pretty much intact through the majority of the route. If you are going to make separation, it almost has to be on the climb. It is there the race is decided — both by attrition during the race as riders must climb it multiple times and then by selection as the strongest remaining riders race to the top for the final time.

I have seen pros and masters racers use this climb to build a gap early and then increase it as the race goes on. For the most part the categories 3, 4, and 5 do more of a group race. Racers from those categories attempting to build that kind of break might blow themselves up on the multiple climbs.

Upstate riders show your hospitality

Thursday, February 25th, 2010

The following was submitted in the comment section of today’s article. Yaniel is a regular reader and he’ll be up the road in Charlotte in July. He’d like to join some of our local rides. Can we give him some invitations here?

I’m planning on spending a couple of weeks with my sisters who live in Charlotte NC around July. Do you know how accepting the local groups are to outsiders/visitors and do they have daily group rides? I’d like to do 5 or 6 rides a week while there and try to make it out to your area also for some climbing which is something I’ve never experience being from Miami.

Please point your ride leaders here to this article at LowCadence.com and give Yaniel some information of rides he should enjoy while he is around. I know we have a great community here, let’s have him experience a good slice of it. The comment section is now open!

First race of 2010 is Saturday

Tuesday, February 16th, 2010

It is time to start thinking about this weekend and the first race of my 2010 season. The feelings I’m having are kind of hard to read. Seems that part of me is looking forward to mixing it up again and another part is saying, “Do you really want to do this again?” Well, ready or not… here it comes.

The first race for most people here in Upstate South Carolina is the Greenville Spring Training Series race at Donaldson Center on Saturday, February 20. I went back to last year to check out my post for that race and realized I didn’t participate in that race. On February 16 of last year, I broke my pinkie while filming going downhill on the Furman side of Paris Mountain.

I did make it out to the course on that first day and you can see some video of the field here. The emotions and thoughts of that day are coming back to me now. It was really weird being a spectator and not a participant. I’m very thankful that I’m healthy for this year’s event!

What about Donaldson Center? I’ve never really done well there. Yes, it is home to the Tuesday Night World Championships and I’ve participated in numerous training races there. However, I’ve never seemed to get the rhythm right. Only once have I ever “won” a TNWC and that was one of the last times I rode in the B group.

Check out these videos to get a sense of the course…


First half of the second lap of a five lap ride


Second half of the second lap of a five lap ride

Here are the shortcomings that I believe I must get past in order to be successful.

  1. Be patient. Out there on that course I have a tendency to get real antsy about breaks. I’ve got to be patient and let things unfold a bit without jumping on the front to pull an early break back. The great unknown? How do I know which break to go with?
  2. See the wind. It was said that Dale Earnhart could see the wind while drafting on the super speedways. It is a skill that I obviously was not born with! I’ve got to recognize the effects of the wind and then position myself to take advantage of it in the field.
  3. Ride through it. This is one area where I am very curious to see the results of my training. Typically on this course I go through a challenge on the first or second lap. Most likely because I’m not accomplishing 1 and 2, I find myself really struggling. I have learned that if I just ride through it, I improve. The great unknown? Has my training made it so that this won’t be an issue?
  4. Don’t quit. There have been times in the TNWC races that I have been in the top 5 -- 10 within sight of the finish. However, I’ve watched riders go around me. I always chalked it up to, “You’re just not a sprinter.” I’ve also had an amount of fear at the close riding and fast speeds. Well, experience and training has given me some confidence in both of these areas. On Saturday, I’ve just got to let it all hang out.

Of course, having said all that, I realize I will be racing on a team. I don’t know yet how many of my mates I will with me in the Category 4 race. This isn’t an A race for me. It very well could be that my job will be to set things up for a teammate and it won’t be my job to go for a win. Even if that is the case, I do have a low rung goal of finishing above my only official race finish there -- 18th.

Happy Birthday to me — I hope

Wednesday, February 3rd, 2010

This is for my wife. She asked me last night what I wanted for my birthday. So, I went back to my Christmas list and then added a couple things.

Here you go, Beautiful Redhead…

pgnc1-2331845t300x300I’m really in need of some more Cytomax. I’ve been using Heed for awhile and it is fine, but I like the taste of the Cytomax better. Race season is nearly upon me (as a matter of fact, it starts before my birthday!) and I know I’m going to need to be properly fueled.

matltodextrinWhile you are at it, I’ll take some maltodextrin. This is the complex carb I mix with the Cytomax to make my “meal bottles.” You can find both of these at Performance Fuel over on Orchard Park, or you can order it online. Oh, and make it a BIG bottle. My body thanks you!

I realize that some people don’t like getting money as a gift — or even a gift card. However, it will soon be time to build up my black TCR Advanced. The parts should arrive at any time, but I’m certain there is going to be something I have overlooked. It would be pretty nice to have a gift card from Sunshine Cycle Shop in that card beside my birthday cake.

Here is something for me that might be good for you! You know how I sweat like a horse. How about ordering me some of these? Action Wipes are bigger than those little baby towels. This way I can get myself cleaned up a bit before I get home. However, I still like those baby wipes for the bike. There most be some chemical in them that just cuts right through the chain crud.  You can get me a BIG package of those as well.

Okay, but here is the biggie… my birthday is February 21. I know that is typically the time when we would celebrate at your parents’ place. However, there is the 2010 Greenville Spring Training Series races that weekend and it will be the first race at the BMW Performance Test Track for the year. I know you can’t give me a win for my birthday, but it sure would be nice if I we could celebrate the birthday another time and I could give it a try for a win as my present to myself.

POA Team Camp woes

Saturday, January 30th, 2010

Well, we had a good night at Matt’s house last night, but the second day of team camp for the POA Cycling Team isn’t going over so well. Woke up this morning to find ice all over the place. Don’t think I’m going to be riding outside today!

Most of the team gathered at Matt's place

Most of the team gathered at Matt's place

Of course, one visit to Twitter and you see all the transplanted Northerners making fun of our “snow” here. Go ahead, I’m glad snow is so unusual here. I’ll trade it for having to deal with the stuff all winter long. Also, understand, this isn’t nice, fluffy, play-in-it stuff. This is hard crunchy ice.

That being said, we had plans to all connect at Paul’s house for some fun watching old races while spinning on our trainers. I was getting ready to load up and go out to brave the ice covered roads to get there when I got a text message from our manager, Blair. He said the event was canceled because the roads were even worse out near Paul’s place.

So, looks like I’ll be spinning on my own today. We’re hoping the roads will clear well enough by this evening so we can go through with our sponsor dinner. It will be my first chance to meet some of our sponsors and I’m looking forward to that.

While I’m typing this I get another message from Blair saying that the ride and photo shoot for tomorrow is now also in doubt. Oooo, that doesn’t make me happy. We needed to get those photos so we could get the ball rolling on the roster page for the new design of POACycling.com.

My plans for the day are now getting redone. I’m contemplating doing some of the workouts that Jim gave me in anticipation of the Time Trial that also got postponed due to the weather. That would include an hour warming up and then a hard 12 minute effort.  Then I might climb back on the trainer later to get in some more time. Today was supposed to be four hours or more on the bike. Don’t think I’ll get that much!

Paris Mountain Time Trial delayed

Thursday, January 28th, 2010

Subject: PMTT: INCLEMATE WEATHER ANNOUNCEMENT

Hello everybody,

It comes with great sadness that we have to announce a delay in the first Paris Mountain Time Trial due to weather concerns. As many of you are aware, this winter has been brutal with the cold and we are expecting snow and ice Friday night into Saturday. We want this to be a fun and safe event and don’t want to make people drive and compete in this weather.

Everybody’s entry fee will be transferred to the next time trial on March 27, 2010 and if you are unable to attend that one, we can transfer your entry to one of the other time trials in this series. We are planning on announcing a makeup date very shortly to keep this a three-race series. Also, we are planning another great uphill time trial on a different mountain later this summer. Stay tuned for a very exciting announcement concerning that!

We want to apologize to everybody for the inconvenience, but rider safety has to be a number one priority for us. We will do our best to accommodate you into a future event and transfer your entry fee as well. Thank you for understanding.

Paris Mountain Time Trial crew
Cycle4Life, LLC

I want you to want to

Wednesday, January 27th, 2010

If you happen to follow LowCadence on Twitter, then you know that yesterday was an exciting day for the 2010 Ride for Mike. I had mentioned back before Christmas that plans were underway. Unfortunately there was a setback in my plans. That now is behind us and we’re getting into the 53×11 and rollin’!

The setback was that my desire to create a Waffle House cycling kit as an incentive fell through. My contact at Waffle House corporate was unable to move anything for me and the standard process for Waffle House involvement in fund raising requires you have a board and all kinds of stuff. I don’t have it, so I was kind of left wondering what to do.

The thing is I want you to want to give to the 2010 Ride for Mike. However, I understand that this year’s ride is more narrow in focus. While it fits wonderfully as a way to celebrate Mike’s life, it does not have as wide of an appeal. That is why I had the idea of incentives.

This year the funds will go to the Michael T. McCaskill Scholarship Fund that goes to ministerial students with financial needs.  See, Mike’s passion was serving the young people of his church as a youth minister. It was his calling. Cancer is what killed him. His ministry is for what he lived.

Knowing this I worked with his parents to set up the fund. The mechanism for giving to it (a tax-deductible gift) are being put in place. I want you to want to give.

Here is what is on the table.

My friend, Chris Hartzler, is designing a logo for LowCadence.com. We are going to use this to brand various items that will be available for people who donate at a particular level. The ball started rolling on all of these items yesterday. My hope is that by March we will be ready to start taking requests.

Your feedback is GREATLY appreciated. Now is when we need to know if you think they are good incentive items. If you have never commented on LowCadence.com, please consider giving your feedback today. You can also email me at jonathan@pait.org.

The incentives will include special LowCadence branded… cycling caps, t-shirts, coffee (a special blend just for LowCadence), and kits (jerseys and bibs may be ordered separately). If you have any other ideas, please pass them along. I want this to be the most successful Ride for Mike ever, but it won’t happen without your help.

I told Chris when we were talking about the design for the kit… “It has got to be so cool, that people will take a look at it and say, ‘I’ve got to have that!’” If anyone can do it, it will be Chris. I’ve chosen Hincapie Sportswear to produce the kits and they will be worthy of your body!

Finally, I have spots available on the kit for only two more corporate sponsors on the kit. Thanks to The Worthwhile Company, Best Loading, Hartzler Haus, and Hincapie Sportswear or stepping up to help with the expenses of the event. I have two more slots available. If you would like to have your company represented on the kit and receive recognition through Ride for Mike and LowCadence.com, then please contact me.

… and now back to our regularly scheduled broadcast.

TrainingPeaks WKO+ webinar

Tuesday, December 22nd, 2009

It is noon and I am waiting for Hunter Allen, Founder of WKO+, to come online for a special webinar for athletes using Trainingpeaks WKO+ 3.o. I’m hoping that it will be helpful in explaining how best to use the software. Well, it is just starting…

We’re looking now at the TrainingPeaks website while Melissa Schwartz goes through the housekeeping items. We are told that this webinar will be posted on the support site in the future. Of course, the first thing we are encouraged to do is to upgrade. :-)

Now, for Hunter. He launches both 2.2 and 3.o. His primary point to lead with is that the change to the new site is primarily the navigation framework. Another change is the ability to have not only yourself, but your friends in the system. Basically, athletes now have access to some of the coaching options that used to be separate in the 2.2 version.

Another change I noticed when I upgraded was the ability to chose between two different ways of showing your FTP in the Power Profile.  You can now choose between building your chart using 1 hour of data or 95% of 20 minutes to build your FTP.

Now he is showing us how easy it is to create ranges within the graph of a particular ride.

Ah, he moves to the Quadrant Analysis chart. This is what I’ve been wanting to see. In each quadrant you have an amount of time and the data points within each. This gives us the ability to see how you are creating your wattage – do you create the most wattage by doing a big ring at low cadence or medium ring at high cadence? Cool, if you are a visual person (like me) you are going to love this quadrant analysis graph!

Now we are moving to the Scatter Graph. This allows the athlete to measure two sets of data across a Y and X axis. How does power relate to heart rate, for instance. The graphs really do show visually how the data interacts! You can actually see your various gears on the graph when comparing power and cadence.

Hunter shows us how to use the Multi-File Range Analysis. This allows you to compare data from “channels”. For instance, you can build Ranges from your various intervals and then split them out into the various channels that make up the overall event. You can put RPM, MPH, WATTs, etc. above each other and then compare them.

You can also do this comparing Ranges from different events.  For instance, you want to compare two different races. You can build a Multi-File Range Analysis that lays the data from the two events “side-by-side.” This would be good to do comparing a training event earlier in a training season with one later. You are able to visually see how the two sessions would compare.

Wow, for a common athlete, this could be a little much. It is fascinating and watching Hunter Allen explain it makes it an obviously powerful tool. However, you need to have some knowledge to help you interpret the graphs. I’m sure you could learn, but the software does not interpret it for you. In other words, the tool is to be used by a knowledgeable coach to help the athlete.

Lots and lots of stuff to play with! The MFRA and its interaction with the new graphs seems to be the heart of the changes in 3.0.  Now, Hunter is showing us how to interact between the WKO+ 3.0 and TrainingPeaks.com. You can also save the files outside the WKO+/TrainingPeaks.com.

It is time for the questions. The thing I am gleaning from this portion of the webinar is the fact of “garbage in, garbage out.” You’ve got to start with good data before you can effectively analyze it in WKO+. You have to structure your rides in advance with the goal of analysis in WKO+ afterward.

A final point from the webinar. WKO+ now allows you to install on more than one machine.  You can install two instances at a time. You can also turn a license on and off in order to move the software around without getting locked out.

Should you upgrade? Well, before this webinar, I would have said that it might not be worth it. After seeing it in action under than hands of an experienced coach, I can definitely see the advantages. If you are serious about training and have someone with the knowledge to train you to interpret the data, then I say upgrade.

It is going to take a while, but I hope to get to that point. I’m glad I did the upgrade. I wonder if my coach will be? :-)

Learn more at TrainingPeaks.com. Now, I’ve got to get out there and collect some more data!

Wonder if I will regret it?

Thursday, December 17th, 2009

I received an email message this morning from the Greenville Spinners list serve. It was an alert to everyone that the Assault on Mount Mitchell will be held May 24, 2010. I hadn’t thought about the ride in months. Now that I have, it is with mixed emotions.

Those who have been reading the blog for some time might remember that after the 2009 ride I declared I would not participate in the 2010 event. I haven’t changed my mind. However, I do wonder now if I might regret it later on. The troubles of last year have faded a bit in my mind and the positive memories of that event and the previous attempt are more prominent.

However, it remains that the excitement of the ride oozed out of me in the crowd of riders between Spartanburg and Marion. Any positive memories just aren’t enough to bring me back in 2010. Who knows… maybe 2011 will see me return.

If YOU want to ride, you had better get busy. The first thing you will need to do is make sure you are a member of the Spartanburg Freewheelers before December 31st. The chances of you getting a number for the ride are much greater if you are a member. Even if you aren’t able to get a Mitchell number for 2010, plan on doing the Marion ride. Doing the upcoming Marion ride will get you in the que for the 2011 Assault on Mount Mitchell. Unless you completely drop the ball, the combination of having completed Marion and a Freewheeler membership should land you a number.

That is one of the reasons why I wonder if I’ll regret not riding this year. Not participating will cause me to lose my “preferred” status of a returning rider. Should I wish to return to the ride in the future, I’ll have to work a little harder to land my spot.

Yes, pride enters into it as well. You hear stories of people who have completed the sufferfest each year for over a decade. Part of me wants to be a part of that tradition. In my mind, that really is an accomplishment.

However, my plans for 2010 have me working on my speed and improving on the race distances. Even last year was much more race focused than endurance centered. It hurt me in my goal of obtaining a 6:30 Assault on Mount Mitchell. My training plan between now and May is even more limited in focus.

Finally, call me a wimp. Tell me I’m a quiter, but I simply don’t want to do it. I need a break.

Having said that… If you have never ridden the Assault on Mount Mitchell and you are an avid cyclist, it is something you should do at least once in your life. To say, “I’ve ridden the Assault on Mount Mitchell” is a claim that lives up to everything you expect. One thing for sure, I will never regret the two times I have claimed the top.

Ride for Mike 2010 planning continues

Wednesday, December 9th, 2009

Tomorrow I plan to write a more indepth review of the Garmin Edge 500. However, I do want to give an update on my plans for the 2010 Ride for Mike. You’ll be hearing more about the ride after the first of the year.

I have two plans to help make giving to the event fun for the contributors. One option is that donors giving a certain amount will receive a custom kit featuring a 24-hour restaurant dear to the hearts of cyclists. I’m working now to get approval from the company to design and produce it. Thanks to Hincapie Sportswear for agreeing to do the kits and Chris Hartzler for helping me design the graphics.

By the way, while I am hoping to have this one primary sponsor, there will be openings on the kit for secondary sponsors. If you have a company you would like have on the jersey and shorts, let me know and I can get you information on how to be included. There are limited spots available.

A second option I am considering is branding a LowCadence blend of coffee. This would be a special blend and packaging for this event. People who give another yet to be determined amount would receive a bag of the coffee.  The coffee would also be available for “sale” in local bicycle shops.

Chris and I will be getting together here over Christmas vacation to work out our plans. There will be a new website – perhaps even some t-shirts. We’ll definitely be taking some risks this time around, but that will make it fun!

Those of you following the progress of the event and praying for its success, please pray that I will get approval from the company to produce the custom kits. Once I can get that approval, we will be going in high gear – with a low cadence, of course.