Saturday, March 30, 2013

San Dimas Stage Race Recap


I recently arrived home after racing in the San Dimas Stage Race. Although challenging, the race was probably my favorite race this year because of the climb in stage one, the rolling hills of stage two, followed by the criterium in stage three. The first stage consisted of a four mile climb that started in Glendora and climbed four miles up the canyon. I finished the stage with a yellow jersey and a fifty-nine second lead over second place. To top it off Team Specialized held the top three slots. Stage two was a six lap race around a seven mile course. The course had three moderately sized hills, within the first lap Sean McElroy broke away from the field and held about a two minute gap by the end of the race. I finished the day in third, following Jack Maddux across the line. Going into the third stage Sean had a fifteen second gap on me but other than the change in the yellow jersey, results remained fairly similar to the day before. The criterium had six corners and a slight rise. There were attacks throughout the race but nothing stuck for more than two laps or so. Jack took second in the sprint and the overall stayed the same. To sum up the weekend, I had a ton of fun and found that both the team and I still have work to do before the Sea Otter Classic and nationals.

Friday, March 29, 2013

Bike meditation

It is almost a zen-like state that happens when you are cleaning and prepping your bike for race day.  You wash away the dirt and grim from the hard training days and derive a calmness from the shine of a polished frame.  Anticipation and excitement grows as you put on the race wheels and run through the shifting.  As you finish up and put the bike away, you take a moment and think about your goals for the next day and imagine the possibilities that all of your hard work and a fine tuned machine might bring.


Wednesday, March 20, 2013

Deception

de·cep·tion
n.
1. The use of deceit.
2. The fact or state of being deceived.
3. A ruse; a trick.

Deception is often viewed in a negative light, usually by the person being deceived, however a lot of racing your bike is deception.  To win a race you have to either have to be the strongest mentally, physical or be cunning enough to outsmart your opposition.  Last weekend, I experimented with deception as a means to win a title in a race.  As Larry previously blogged;


"Cleverly, Owen says "I know how to win that, I'll just sprint every lap right at the finish line and make it look like I'm riding this way the whole race"

Well, it worked, I managed to win the most aggressive rider title at the Land Park criterium simply because I deceived and outsmarted the competition and consequently, the officials.  When racers talk about "the pain face", what they actually mean is an expression that one pulls during a race to fool their opposition into thinking they are suffering.  This tactic is utilized from junior 15-16, pro 1/2 racing and all the way into the pro peloton.  The trick to a good "pain face" is doing it at the right time, too early and experienced racers will know it's a fake, too late and the other riders haven't tired themselves out.  If the pain face is utilized just right it can manipulate other riders to assume you are hurting and consequently use their energy.   More importantly, they will use their teams energy.  When the opposition have used their energy that is the time to strike. It is so successful because it can fool even the most seasoned pro even though it is such a simple tactic.  Strength and mental ingenuity are two of the most important traits in bike racing and figuring out the ways in which to deceive your opposition, might just be the skill that makes or breaks your abilities as a rider.





Owen Gillott

Tuesday, March 19, 2013

and the Boneshaker award goes to...

Michael Sayers -and- Owen Gillott!

At the March 16th Land Park Criterium in Sacramento, CA Mike and Owen were awarded the "most aggressive" rider awards...

Background story - Matthew, Owen and I grabbed a Togo's sandwich after their junior race, then we rode over to the prize table to see what they won (Owen 1st, Matt 4th).  As we're heading to the table we hear that Mike Sayers has just won the Boneshaker Most Aggressive Award in his M35 race.

Cleverly, Owen says "I know how to win that.  I'll just sprint every lap right at the finish line and make it look like I'm riding this way the whole race".  It worked!

Sadly, Owen is only 17 years old so they didn't award him the wine.  http://www.cyclesgladiator.com/TopSprinterAward

But... he was awarded this nice trophy from his Junior race win!


Larry Nolan, Team Specialized

Sunday, March 17, 2013

Living in Cali

After a number of weekends heavily biased towards cycling, there happened to be a free weekend that got filled with some family time. In this case, it was a run up to Tahoe to sneak in some late season skiing. Sunday was designated for skiing while Saturday was to get out there and do some other things. This allowed just enough time to get an early morning bike ride in before leaving.

For the novelty of it, I rode out to the coast to see the ocean (or at least I would have if the fog didn't roll in the night before). In and out of the fog, with an warm inversion layer on Skyline, it was a pleasant ride.

Then, just a few hours after racking up the bike, we stepped out of the car in the snow covered mountains.  It is a bit crazy. There are not too many places in the world where you can do that.  I guess if I wanted to take this all the way, I should have gone for a swim while I was at the coast. ;)

Jeromy

Saturday, March 16, 2013

Specialized Team Bike: Tarmac Comp


I love my new bike! It's just fantastically light, comfortable, and stylish! The first time I raced it in category 4, Rosena Ranch 1, I won the 4s for the first time through an incredible field sprint! I owe that victory to my bike and am looking forward to many more on it. Cheers Specialized

- Jules

Thursday, March 14, 2013

Are You Prepared for Your Next Race?

Preparation is important in many facets of life, but after spending a weekend with the Team Specialized Racing Juniors at the Valley of the Sun and Madera stage races, I was reminded how pivotal preparation is in bike racing.  Although many of us enter each race in a habitual manner, it is always good to plan ahead. 
Here are some simple steps to help with your preparation process.
1.       Where and when is your race?  Know your start time and the time it will take to get to the start to ensure you get your appropriate warm-up in, and be fed and fueled in the proper time frame.
2.       Know the course and the potential conditions.  It is your responsibility to know your course and to plan for conditions accordingly.
3.       Know your competition.  No excuses for this one with smartphones and social media.
4.       Is your bike in working order? Make the repairs and adjustments days in advance, NOT the night before the event.  Look for gashes in your tires, make sure the pressure holds, and check the tightness of all the bolts.   Just imagine doing Copperopolis or Sattley time trial with a lose headset or bottle cage. Ouch.
5.       Food for the event.  Pack your nutrition for the event, and this should involve pre, during, and post race nutritional needs.  Fueling within the event is as important during the race as your recovery directly after the race.  Plan ahead by packing a lunch at breakfast time to consume as a recovery meal or even another pre-race meal.  Don’t wait.  Be hydrated, fueled, and prepared, don’t make excuses later.
6.       Gear.  Always plan ahead for the worst conditions possible at a race and be prepared for malfunctions to occur in equipment, rainy weather, or a mishap.  Have a race bag full of extra cleats, shoes, pedals, rain jackets, long fingered gloves, pins, magnets, valve extenders, tubes and tires etc.  My question to you, do you have an extra chain ring bolt with you? I do.
7.       Visualization.  While warming up, or driving to the race, think about different scenarios that may occur during the race and visualize your response for each one.  Your mind is a powerful weapon for preparation, use it.
8.       Recovery.  Recovery starts while racing, and continues on in the time after you cross the finish line.  Utilize your fueling window post race, drink your pre-packed recovery drink or meal within 30 minutes, and then enjoy a meal in the next hour or two.  Recovery better prepares you for your next training session or racing day.
There you have it.  Be smart, race safe, and be prepared.  A little preparation can go a long way.  Don’t cheat yourself or your training by not being prepared on race day.
Good luck.

Tuesday, March 12, 2013

Madera Stage Race 2013

Madera Stage race was very fun this year, despite broken equipment and a bad hill climb. I raced with my teammates Matt Valencia, and Owen Gillot. We spent time together and made some good memories. We celebrated Matt's birthday, cooking by my dad and Mike Valencia for some super good food. When your dads are experienced in the field of Mexican food, it always turns out to be a good meal. Especially when they buy the meat and salsa at the infamous taqueria's in fabulous, beautiful Madera.

The first day was the hill climb, exclusive to masters racers and the pro 1/2's. That is a very hard course, with 6 miles of slow rollers, and 4 miles of uphill, twisty climbing. The rollers on the way out are very difficult, and steep, but the downhill doesn't provide you with enough speed to get some serious momentum cresting those small, brutal climbs. I was having a hard time finding my rhythm on the way out but felt pretty good climbing. When racing, you have bad days and good days, and the Ben Hurr Time Trial was not one of my most fabulous moments on the bike. No excuses, just wasn't feeling it that day. I do credit the Ben Hurr TT for opening my legs up for the next day where a course better suited for me was awaiting .

Saturday was the time trial and criterium. First was the time trial so I just started with the normal routine, warm up and get in the zone. I started and the wind felt like it was continuously changing. On the way out it was tail wind and an occasional crosswind. After the first right turn it was a straight crosswind, but it was still fast and I was maxed out on my gears. Then was the second right turn, which was a headwind/crosswind which was hard, but I had to keep pushing. At last, the last straight of the race, but the hardest. It was a direct headwind, it  felt like someone was grabbing my brake and I was having to keep riding, I finished with all I had left to manage a 5th place with a time of 21:36, approximately 20 seconds short of the winning time. I was very satisfied with this because I felt as if I redeemed myself from my bad ride the previous day. The criterium started at 2:40pm. My goal was to last, and try to be in all the dangerous moves. A break went, with very dangerous riders, almost all the GC contenders and lasted almost the whole race! I was not in it, and my attempts to bridge were immediately shut down, making it out to be a very negative race. We pulled back the break assisting Adrien Costa, and Tyler Williams in the chase bringing it back to the group. Then, Mike's Bikes started there classic leadout with all of us right behind us.  I went through the last turn 6th wheel, preparing to sprint, and I started to sprint, but I only went backwards. I finished, replenished and then watched Craig Roemer kill the masters race. It was a good day on the bike and it was Matt's birthday so we had a little shindig party waiting at my house. Credits to Craig Roemer for telling me the smoothest lines in the time trial. :-)

Sunday was the  final day and  the road race. I came it to this race with high hopes of finally making it to the finish with the main group, and I was determined to make it. The race started and a few little attacks went off the first lap but being brought back before the infamous bumpy section, and then David Benkoski went, and what no thought would last because it was so early, lasted! Congrats to you David that was a solid move, you blew everyone's minds! A break went to chase David down again including almost all the GC contenders, so Adrien and I attacked through the feedzone working together to make it to the group. We made it, but we managed to bring a long a] two other racers. When we got to the group it became very disorganized and slowed down quite a bit, with attacks going left and right, and with officials trying to stop our move it was getting very hectic. When it slowed down, Matt's group made it back to us and the speed increased just a slight bit. Following wheels was all that was happening during the last lap, and the bumpy section was getting crazy! Cresting one of the final rollers before the finish, I popped, finishing probably around 30 seconds behind the group. I finished 10th overall in GC, scoring a t-shirt and $5 dollars cash! I improved from 19th place in GC after my rough day in the first time trial to 10th place. I can not complain, it was still another fun weekend of racing bikes, doing what I love. Thanks for the read, guys.



Jack Maddux

Monday, March 11, 2013

Managing Big Time Projects with Big Time Training

Time management can be a critical part to becoming a successful cyclist and person itself. From September 2012 to Early March 2013, I have had the opportunity to work on a rigorous history project that was then entered into the competition for History Day. This project consisted of lots of historical research on a European event that had turning points in history. Our group chose to do our research on Trench Warfare. Along with this research, there were annotated bibliographies, quotes, pictures, interviews, etc. Our group worked on this project every single week at least 2 times a week for 3 hours at a time. At the same time I was working on this project, I had to still keep up with my training during the off-season with 15+ hours taken out of my week itself just for training. Add up the extra 6+ hours a week for my project and that's a minimum of 21 hours a week just for my project and training. Bare in mind that these 21 hours don't include time at school and family time. Thus saying, this has taught me to create a rigorous time management schedule to keep up with my studies, family, and training and whatever else is important in my life.

Long story short, our project moved on from the Upland District Competition to the San Bernardino County Competition. A little bit more work and we could have had a chance to move onto the State Competition and possibly the History Day National Championship Competition in Washington D.C.

From seeing how others projects compared to ours and how much time this takes to be competitive and keep up with other important aspects in my life, I now know for next year what I need to do to move forward to History Day Nationals next year.


Thanks for reading,
Nicholas Castellano

Saturday, March 2, 2013

The Big 'S' Target


Team Specialized is known for being one of the best elite juniors team in the country. Because of this there are moments in racing where we can get heckled or chopped in the corner of category races. Over the years I have learned that the Specialized S on our jersey is an easy target for other racers. Sometimes riders race negatively in the field because they are not fans of junior racers or other times they race completely against us to make sure someone wins other than Team Specialized. I may feel a bit annoyed when this happens to me, but I remind myself of my coach’s response to combat this feeling, “Let your legs do the talking.” The team and I race assertive and aggressive and we work together to get the win. Even though people may not be a fan, for whatever reason, we brush it away and keep on riding. 

Matt Valencia 

Rest is underrated (at least it was by me) or You think you know everything but you don't.

You're never too old to learn. As the senior citizen racer on our team, that's a bit of tough pill for me to swallow. After winning six national championships and three world championships, I thought there wasn't much more to do to improve my racing. Errrr, Wrong!

Let's look at the numbers. Prior to my hip surgery in November, I had been off the bike a total of 3 days in the prior 12 years and that's because my bikes didn't make it on my flights to a few championship races. In 2011 my average weekly hours on the bike were 34. In 2012 I went back to work full time and my average weekly hours dropped to 24. That's the average for the 52 weeks in each year. I never ever felt tired on my bike. I had no interest in taking a day off. I always wanted to ride my bike. I thought I knew everything.

But a seed was planted three years ago when a friend of mine, a seasoned racer and coach, John Hunt, after years of trying to convince me that my TT position was wrong, twisted my arm enough to get me into his lab and worked on my position. I had been to the wind tunnel and spent thousands of dollars trying to find the perfect position and thought I had and no one could convince me otherwise. He changed me radically simply by using his very trained eye.

I had raced the Satley TT many times and thought my PR was behind me but the first time I did it in the John Hunt position I set a new PR by a full 2 minutes. Then I won 2 national championships and a world championship. I guess I didn't know everything.

Now I didn't go to school to simply carry my lunch bag but some say I am a bit of a stubborn man. John was familiar with my riding habits and always just shook his head and told me I was leaving some significant performance on the table because he thought I was chronically fatigued. What did he know!

As I was lying in my bed recovering from having my hip joint replaced, I thought 'hmmm, he's done it once, maybe I should let him try again'. So I signed up to have John coach me and see what would happen.

Well, we're a month into the program and the effect has been dramatic. I go easy most days and hard a few. I take one day a week off (my wife loves that), something completely unheard of for 12 years.

I did a performance test in his lab at the end of last racing season to get a checkpoint on my physiology. We did the identical test two days ago. Somehow, ner magically, my heart rates are 15 beats per minute higher for each training zone from where they were when I was in peak condition having just won a World road racing championship in October. That's a 10% increase.

It looks like I have been chronically fatigued for the last 12 years and never felt it and didn't know it. My best races were when I could get my heart rates the highest. I think we're onto something cool here.

As I slumped over my bike at the end of the National Championship road race in Bend in September, I was fried. I sucked in the race and didn't really know why. I had just returned from winning the World Championships in South Africa a few days before and chalked it up to jet lag. My old friend and most feared competitor, Dave Zimbelman, was packing up his bike in the car beside me and I told him how I felt. He said "you know Rob, it's really important for us old guys to get proper rest, it's the most important thing for me when it comes to being good in races".

Maybe those two seeds, one from John and one from Dave, have germinated in my mind and because of that I'm going to get faster. Perhaps I've finally learned that rest is underrated and I don't know as much as I thought I did. Stay tuned!