What’s the deal with “Cross”?

If you haven’t experienced cyclocross firsthand, you may be wondering why anyone would want to participate in such an event. If you aren’t familiar with cyclocross, imagine riding your bike as fast as you can, but throwing in every type of element that would make it more difficult to do so – grass, sand, mud, stairs, even barriers (think short hurdles). OK, this may sound a little crazy, but it’s also one of the fastest growing crazes in cycling.

So what is cyclocross (a.k.a. CX)?

Cyclocross was created Belgium as a fun way to keep cyclists riding in the winter months. Today’s cyclocross events are timed events, typically between 30-60 minutes that take place on relatively short (1-2 mile) circuits, most often in parks. The circuits typically contain a mix of grass, gravel, mud, sand, and pavement with some features that require riders to dismount and run with their bikes for a short period of time. Those who are serious CXers are riding cyclocross specific bikes, spending time dialing in their tire pressure for the conditions and look smooth and efficient getting on and off their bikes. For most of us, however, CX offers one of the easiest and most laid-back environments to try a bike race. In most CX races, competitors can (and do) use either a cyclocross specific bike or a mountain bike. Races are categorized (USAC Cat 1-5 or Beginner/Sport/Expert). Beginner races last only 30-minutes and tend to be much more laid back than their road race cousins. Because of their history as a fun way to spend the winter, cyclocross races often include competitors wearing costumes and a fair share of heckling on the course.

In other bike racing events, riders have to fight hard to “stay with the group” to take advantage of the drafting advantages. In Cyclocross, racers are riding against the course almost as much as they are against their competitors. Most races are spread out within the first lap with riders going their own pace as they take on the challenge of riding the features on the course. Also, because of the nature of the courses, CX races involved multiple laps and are well-suited to spectators as racers can be viewed multiple times throughout the race (and since they are often in parks, often have playgrounds for really young spectators to enjoy).

If you’ve wondered what this cyclocross this is all about, find a local race and come check it out. They’re fun to watch, but even more fun to ride. Whether you want to heckle or pedal, it’s hard to beat cyclocross for some fun this fall. Here are some links to the local Cyclocross series in Michigan:

• MiCX Series (http://www.michigan-cycling.org/cyclocross/)
• Kisscross – West Michigan (http://kisscross.com/schedule/)
• RunUP Cross – (https://www.facebook.com/pg/RunUpCX/events/?ref=page_internal)

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By Sawyer Shafer

Every season it is important to set goals for yourself with your coach to help set expectations, and have certain races that you will peak for over the season. In addition to that, these goals and “A” races serve as a carrot in front of me during excruciatingly hard training rides, and long stretchers of no racing.

Going into the race that I had chosen as my “A” event for the year, Ore To Shore Soft Rock, I was feeling good mentally and physically. In addition to that, I had recently gotten a bike fit from that had me feeling better than ever on the bike. Going into the race, I knew it was going to be very hard, but I was up for the challenge. As advised by Terry Ritter, I applied for preferred start and got it. This eliminated the stress of getting to the front of the race. I drove up to Marquette the day before the race with my dad, and had a chance to do openers on the last few miles of the course. My legs were feeling great. That night I had a quality dinner, and didn’t have any trouble falling asleep. The morning of the race I woke up three hours before I was due to start, and had breakfast and had no trouble eating it which, along with falling asleep easily, is rare on race day. We got to the start venue an hour and a half before the start time, and I began my ritual of putting my tires at the appropriate pressure and mixing my race bottles. I then started my warmup and, just like the day before, felt I had the legs to win the Tour! I got my spot on the front row with about ten minutes to start. The next thing I knew, I was racing in my most important race of the year.

I positioned myself well in the first few miles, never leaving the top five wheels, and as soon as we hit the two track, I put in a little dig and was able to roll off the front with a group of about six. This group would produce the top six placed finishers. Roughly six miles into the race is a section of road that really scared me. It was miles of rolling hills and I knew if I was going to get dropped, this was where it would happen. Thankfully, I made it through unscaved and still feeling super strong. About ten miles into the race, it hit me that I can really win this. Then a few minutes later we came around a tight corner and I stood to sprint out of it and felt the chain slip like it had just fallen off of the front chain ring! I stopped to put it on and realized I had broken my rear derailleur. At this point, I hadn’t yet realized that this meant my goal was no longer attainable, and that all my hard work and countless hours on the bike were all in vain. The realization that I wouldn’t be able to finish the race hit hard. Very hard.

Looking back on this a few days later, I realized what happened wasn’t too terribly bad considering I didn’t get hurt and the derailleur failure was a warranty problem and no fault of mine. And in the grand scheme of things, one dnf isn’t the worst thing that could happen. It also helped me realize that, aside from this failure, I had reached the bulk of my seasonal goals: I am now a Cat three road racer, won my first criterium, and have posted solid results all summer. This was due to awesome Team support and hard training. In addition, this failure itself can be used to add fuel to the fire, allowing me to chase down my remaining goals and push through the rest of the long season.

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By Chelsey Jones

“You will never run again”. “You should probably find a different sport”. “Have you thought about swimming?” Were the words I heard from numerous doctors 4 years ago. I had suffered from chronic tendonitis for 2 years up to that point and although I had been able to train through it my body had officially hit it’s breaking point. I had come to a place where I thought I was no longer going to be able to run.

Up to this point I had had many great moments as a runner. Races won, P.R.’s, pacing people to Boston qualifiers, qualifying for Boston myself, having great conversations with my friends on long runs, but oddly enough my most memorable moment as a runner was not when I was running.

It was in 2015, the day before the Grand Rapids Marathon. It was a perfect fall day. The temperature was in the 50’s, leaves at their peak color, sun shining, and I was injured -not able to run at all. Feeling extremely sorry for myself, I took off on a long bike ride. I was angry, discouraged, feeling defeated, and just very bitter. I didn’t understand why this was happening to me. At this point I had been dealing with chronic tendonis in my Achilles for 2+ years and no one could seem to find an answer. I had seen multiple doctors, tried all the new and upcoming remedies/procedures, and still it wasn’t better. It just wasn’t fair.

As I was riding all I could of think of was poor me, why me, how is this fair? Heading down Kal-Haven I saw a man biking, and as I took a second look I realized that he only had one leg. Hmm. Suddenly I didn’t feel quite as sorry for myself. I still was a very healthy person, and was even able to be out biking. I kept riding and pondering things, until I came across a sign in front of a church that read “How much do you trust me?”. I’m not sure if it was fate, just good timing, or a greater power, but all of these events happening made me have an “a-ha” moment. I suddenly realized that although what I was going through was frustrating, and I didn’t understand it, everything happens for a reason. Even though I couldn’t see the big picture, everything was going to work out the way it was meant to be. I realized challenges are opportunities to build strength and character, if I choose to face them head on. In the midst of my struggles, I was learning some very important lessons. A few weeks later, I met with a surgeon in Chicago who promised me I would run again, healthy, strong, and pain free.

  After a somewhat invasive surgery where they removed 3cm of bone from the back of my heel I began the long journey to recovery. Determined and motivated to gain back all of my fitness and become a stronger athlete than what I was prior to my injury, I began cross-training. Biking, swimming, strength, and core were my main focuses. Slowly, I began getting better at each one and before I knew it I was back running again, and pain free.The day before my first triathlon, I decided to give triathlon a try. Never having swam in open water before and riding a bike that I found in my friends garage, I went off-excited and eager to just be participating in some type of event. With zero expectations I began my journey into triathlons. Each distance and discipline a new hurdle to overcome. I have been very fortunate to not only grow stronger as an athlete, but also as an individual. Setting new goals, reaching these, sharing my knowledge with others, and building amazing relationships along the way. Sometimes the things we most fear in life lead us to the greatest blessings.

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By Elaine Sheikh
As I entered my first full year of competitive cycling, one thing was certain: I was due for a bicycle upgrade. This became very evident in April at the Tour of the Gila when there were no neutral wheels available to me as I was the only woman in the peloton with a 10-speed cassette! Since Liv, a sister company of Giant featuring women-specific bicycles, is a sponsor of our team, I knew I wanted to start there with my bicycle search. Fortunately, Liv offers a comprehensive line-up of race bicycles, so I knew I would find a bike that would meet my needs. After much research and vascillation, I chose the 2019 Langma Advanced Pro 1 Disc. With an advanced-grade composite frame, Shimano Ultegra mechanical groupset, and Giant SLR-1 Disc 30 WheelSystem, I knew I would be getting quite an upgrade from my previous race machine.

The first thing I did was upgrade the crankset from a compact to a mid-compact with a Pioneer powermeter. I knew that with the 11×30 cassette, I would have no trouble with the larger chain-rings. Otherwise, the only other change to the original product was the saddle. The wheelset comes tubeless ready, which is how I ran it.
First impressions: The bike is gorgeous, with a sleek black finish and small dark purple and gold accents. I expected the bike to be light, but I was still surprised with the lightness of the bike when I picked it up. Riding over chip seal, I found that my wrists, arms and shoulders felt remarkably less fatigue than n my previous bike. The shock absorption of the composite frame lends itself to a smooth, comfortable ride. The bike accelerates quickly, with enough stiffness to be responsive. Additionally, it is also stiff enough in the lateral planes to corner confidently. Overall, I have loved my first week with the new bicycle and can’t wait to represent Team Athletic Mentors and Liv bicyles for the rest of the road season!

The post 2019 Liv Langma Advanced Pro 1 Disc review appeared first on Team Athletic Mentors.

By Todd Anthes
(Multisport Team)

2018 was to be the year of the bike for me.  Late last year I stopped regular running for the first time in my life. It had been a couple years since I really focused on triathlon; and I was just kind of going through the motions.

I had never biked more than three of four times a week before and was enjoying more and more the time on my mountain bike. So, after a short break at the end of 2017, it was all bike.

I changed coaches, was properly fitted on my mountain bikes and started a base training program.  By the middle of February, I was having some serious sciatica pain. I figured it was just adaptation as I was biking every day.

I saw my physical therapist, massage therapist, and eventually my doctor.  The pain I was experiencing when I would get out of bed in the morning and touch the floor was extricating and getting worse day by day.

I backed off the bike for awhile, and the symptoms got worse. Back to the doctor I went.  After much persuasion, I agreed to an MRI.  I’m glad I did, it showed a L5/S1 disc herniation/bulge. I was crushed. The year of the bike might be over before it even began.

I don’t really know what will happen at this point.  A significant portion of the population has a disc protrusion, but it really isn’t an issue until it hits a nerve. And while there are a many proven non-surgical methods in which you can heal from a disc injury like mine, everybody is different.

I plan to try to rehabilitate this injury for some fall mountain bike racing, so stay tuned.

The post (Re)Focus – Part I appeared first on Team Athletic Mentors.

By Todd Anthes
(Athletic Mentors Multisport Team)

Bike lights have come a long way. It used to be the case that any decent unit needed a separate large battery unit. However, all but the “Seca” units discussed below have a self-contained small rechargeable energy source.

And given the rise of distracted driving, the proper light set up is no longer just something for rides in the dark.  In my opinion, lights are now a necessity on all rides.

I have three primary light set ups, as follows.  I tend to favor the Light & Motion brand, but given the output/lumens and other features, I am sure there are other acceptable options.

1. The All the Time, Every Time, Set-Up (“ATET”).
2. Whether it’s a bright sunny day or cloudy flat-light conditions, I run one of the Urban series lights on the front handle bar of my bike (https://www.lightandmotion.com/choose-your-light/urban), usually with the light under the bar, which is my personal preference. The light is set up in the “pulse” mode.  I have a number of these units, either 800 or 1000 lumens, and these are very bright blinking lights that can be seen from a great distance.
3. On the rear I run the Vis 180 Pro (https://www.lightandmotion.com/choose-your-light/vis-180/vis-180-pro), strapped to my seat post. Even when I rode a tri-bike, I found a way to strap this to the aero post.  I always run it in the “pulse” mode, and you might think that 150 lumens aren’t that visible.  But try and ride behind this light in “pulse” mode in a pace line and it is blinding.  There are other settlings, but when in a pace line, I usually just turn it off. Note that some of the people I ride with regularly mount a Vis unit on their helmet.
4. The “It Might Get Dark” Set-Up. I complement the ATET with one of two modified set-ups.
5. If I am going out and my return might be at dusk, I put another Urban light in my jersey pocket. If it gets dark, I strap it to my handle bar on the other side of the bar from the “pulse” unit. I use the light in one of three of four intensity setting.  At the highest lumens setting, this will get me home safe if I have under an hour and a half or so left on the ride. The other settings preserve the battery life longer.
6. If I go out and I know that it will get dark, I carry or pre-install one of the Tazi units (https://www.lightandmotion.com/choose-your-light/taz). I have a few iterations of this unit, but the new 2000 lumens Black Pearl unit is incredible.  It is brighter than a car headlight.  I usually strap this to my handlebar and on its highest setting, I can get an hour of really bright light. You can also mount a Tazi on your helmet but read below.
7. The “It’s Dark” Set-Up. When I am leaving in the dark, and if the ride is going to be on a trail or involve a lot of turning, I mount a Seca unit (https://www.lightandmotion.com/choose-your-light/seca) on my helmet. It can be mounted on your bar, but this 2000 to 2500 lumens unit makes night riding like riding in the day.  The reason I mount in on my helmet is that the Urban units set on a low angle provide light 7-12 feet ahead of the front wheel, but the Seca unit helps me see around the turns. At its highest setting, which I rarely use, you can plan on an hour and a half of really really bright light. The Seca units also have a separate head band you can purchase that fits over a hat.  This a great for hiking or walking the dogs in the dark.  The Seca unit does have an external battery, but it is not that large and easily fits into my jersey pocket. I often run the cord under my coat or jersey and then into the pocket.

I ride a lot in “darkish” or dark conditions.  I am kind of a night owl, and often find myself heading out later than expected for a ride.  In the fall and winter, a proper light set up can make the difference between Zwift and riding outside.  And let’s face it, Zwift is cool, but we would all rather be outside . . . provided we can see (and are not too cold . . . but I have another blog on that).

The post Bike Lights. Use them on every ride! appeared first on Team Athletic Mentors.

Some days.

My favorite race/ride of the summer is Cherry Roubaix. It is 90 miles of beautiful Leelenau County hills, vistas, and rolling countryside. It is amazing.

It is also one of the hardest races of the year. With 5,000 feet of climbing, August heat, and a blistering pace, it is incredibly challenging, which I also appreciate.

The morning of August 4, I was ready. I put in a lot of miles of training, as many feet of climbing as west Michigan can offer, and a good taper to insure a great ride.

Here is what I learned… some days just don’t go as planned. You can ride all the miles, train in the hills, hydrate, inflate your tires to perfection, tune the bike, fuel your body… and some days will not play out the way you wanted them to.

For me, it started with a front brake rubbing (discovered literally moments before the start of the race). I was able to adjust on the fly, but only enough to prevent the rubbing as long as I didn’t use my front brake. I can avoid using my front brake in a peloton for 90 miles, right?

Then, within the first mile, I hit a pothole that caused one of my water bottles to fall out of the cage. In a large group, there was no retrieving it. I was short a bottle on a day that promised bright blue skies and 90 degree temps. This was not adding up to a good ride, but I shook it off.

Not even 10 minutes later, a rider in front of me lost his water bottle… and I not-so-gently rolled over it… almost causing me to crash. While this was only a minor issue, I started to feel a bit off. You know that feeling? I felt like I lost my edge.

Still, I carried on… trying not to be concerned about if/where I could replenish my diminished water supply. Then, shortly before the first really challenging hill, someone in front of me slammed on his brakes (trying to avoid something?) and I had to slam on mine. While I stayed upright, I had to use my front brake… which meant it was now rubbing. As the peloton charged up the hill in front of me, I watched my heart rate climb as I fought gravity and the rub of my tire against the brake. I tried, but couldn’t reach down and adjust it while climbing and soon, I had fallen off the back of the pack. I spent the next 20 minutes adjusting the brake on the fly while trying to catch on to the group. But, it didn’t take long before I realized I wouldn’t catch them. I watched  my competition roll away and felt any resolution I had in me melt away in the growing heat of the day.

Riding along, pushing my pedals to release the frustration and disappointment that filled my head, I knew I had a decision to make. I could cut the ride short and take the 60 mile cut-off, or I could chance becoming dehydrated and pushing my body past it’s limits in the 90 mile race. The question was not, “could I finish the 90 mile race?” Yes, I could. I knew I could. The question really was, “Am I too proud to know when to call it a day.” Can I realize that the wind is out of my sails, my legs aren’t feeling great, the sun is hot and my mouth is dry… and even with all the training I did, today is not my day.

So, I swallowed my pride and turned toward the finish rather than turning north to finish the 90 mile race. It was hard. Harder than I care to admit. I have NEVER dropped out of a race… and it doesn’t feel good. But, it was the right decision for me that day.

Part of training and racing is knowing when to call it a day. Whether training or racing, everyone has a bad day(s) – and learning to listen to your body, your heart, your mind is one of the keys to longevity in sport. I learn… and re-learn… it is alright to let it go.

Did I mention that I also got stung by a bee on my inner thigh?

Some days.

The post Some Days appeared first on Team Athletic Mentors.

I’m going to start where it all started. It started when I was nine. That was when my Mom did her first triathlon. She introduced me to the sport.

I do triathlons because of all the great people. The racers and all of the volunteers. One other thing I really like is the exercise.

I don’t really have a favorite part. But if I had to choose I would pick the bike because I can breathe without dying at the same time.

Outside of triathlons I run for my school. I also swim on our swim team. I was ten years old when I did my first triathlon. I specifically remember one huge hill but the good part is that I got to go back down it.

My goals are to do an Olympic triathlon in a few years. I also want to pace myself more in the water. I am used to short fast swims.

The post Getting to Know Junior Triathlete Jacob Florey appeared first on Team Athletic Mentors.

Every cyclist that races has some ego attached to what they do. Whether they are racing for a win or racing for their own best effort, the ego is ever-present and hard to ignore.

But, when you race for a team, the ego has to take a back seat (or a back wheel) to the team. When you are competing on a team in a road race or criterium, it has to be about the team’s podium – whether that is yours or your teammate’s.

This past weekend, my teammate, Elaine and I, raced the BTR criterium (in the pouring rain) on Saturday and Race for the Wishes road race on Sunday. There are only 2 of us, and we both are best in time trial mode… meaning, we have our best results when we can get away from the pack. In racing, we call this a “break,” when a rider or group of riders has broken away from the pack to win the race. With this in mind, our mutual goal was to get one of us in a break.

If one makes a break, it is the other teammate’s job to slow the peloton’s chase by not participating in any efforts to reel the break back into the peloton, and chasing down any other break, sitting second wheel, and again no participating in the pull efforts.

Toward the end of the race on Saturday, at BTR criterium, I chased a rider who went for a prime (a prize for crossing the line first on a bell lap) and got away. The person I chased couldn’t hold on, so I rode solo 4-5 miles, building distance between myself and the rest of the riders. Because I had a teammate in the peloton, I knew that one of the strongest riders behind me, Elaine, would not be pulling to reel me back in.

She let the others try to chase me down without lending a hand. And, I can tell you- this is hard to do. When you know your lack of contribution to the chase means likely giving up a podium spot – the ego has to be set aside. But, this is what being on a team is all about.Sunday, I had the opportunity to do the same thing for Elaine. 

She chased a break that stuck and worked with the two other women to build a comfortable lead going into the last lap of a 17 mile course (3 total laps for the race). Meanwhile, I was sitting in the peloton, frustrating the other riders by refusing to assist in chasing the break. I set my ego aside and took joy in knowing that Elaine would take well-earned podium spot.

The end result? I was able to maintain my break for a win at BTR. Elaine hammered home a 2nd place finish at the State Championship road race. But, really, we both stood on the podium at both races because we accomplished these things together.

The post Ego and the Team appeared first on Team Athletic Mentors.

This time of year, I often need a little inspiration to keep up (or start up) my training.

In the fall, the weather and beauty draws me outside to ride the lovely Michigan countryside.

In the spring, I am so eager to get back on my bike outside, I can hardly wait for clear roads and warmer temps.

In the summer, the sun and warmth, group rides and racing provide daily motivation to ride hard and long.

But, this time of year… especially those windy, gray days when there isn’t enough snow to get out and enjoy, the trainer becomes the best option.

Morning after morning after morning on the trainer can suck the motivation right out of you. With ever-improving technology making trainer rides more enjoyable, even the hardcore Zwifters have to long for a breath of fresh air.

A few days ago, my college roommate and rowing teammate sent me a photo that spoke to that deep motivation… that drive to use these cold months of indoor training to become the best athlete I can be. It is perfect. I hope it helps you get through until Michigan welcomes us back outside!

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