Team Athletic Mentors News

Our Big, Fat Greek Adventure

April 25th, 2016 by Kaitlyn Patterson

–By Kaitlyn Patterson, OAM NOW cyclist Last weekend, Alex Vanias and I took our OAM NOW kits across the Atlantic to compete in the Lamia Challenge UCI mountain bike stage race as part of our trip to Greece. Before we begin the epic tale, I shall first clear up a few points about how this whole thing came to be.

Thessaloniki is the second largest city in Greece located in the northern part of the country. You can look across the bay of the Aegean Sea to see Mt. Olympus

Why Greece? Alex was actually born in Thessaloniki, Greece and lived there for most of the first 12 years of his life. He moved to the U.S. in junior high but still has family and friends there. A trip to Greece has been on the bucket list for quite a while since Alex hasn’t been back to visit in six years and I have never been there despite being his partner in crime for more than four years. One thing on Alex’s bucket list was racing his bike in the motherland, so the planning began. How did you choose the race? Race selection involved Alex poring over a list (pages long-who knew?!) of road and mountain races in Greece, and the Lamia UCI Challenge was chosen for the following reasons: 1.) We could hit three races in one weekend 2.) It was a UCI race with the potential for solid competition and UCI points and 3.) Alex’s plans never lack ambition. The early date limited our MTB specific prep though, especially since we had snow in Traverse City until the day we flew out and we made a quick transition from ski season to cycling. So with about six weeks of committed training on the bike including some trainer intervals, one gravel road race, a week in North Carolina, and a handful of March mountain bike rides, we were off to do our first UCI race. And even with as much research as we could do, we really had no idea what we were getting ourselves into.

En route to climbing Mt. Chortiatis. Thessaloniki can be seen in the background.

In the days leading up to the race after arriving in Greece, we decided to sacrifice some freshness to spend some quality time on our mountain bikes and get acquainted with the rocks, mountains, and heat. My brain was overloaded with all the new stimuli that the first ride was a bit surreal but I did learn several things- 1.) My concept of climbing was redefined yet again. Who needs switchbacks when you can go straight up? 2.) The lines that look like roads on the map are literally and figuratively goat trails 3.) The goats will not move out of your way quickly 4.) I’ll take the goat trails over the terrifying drivers on the convoluted, narrow roads. 4=5.) Greece is beautiful but also a bit sad. You can look out from the mountain for views of the Aegean Sea and Mount Olympus but then you look around you and there are houses, buildings, animals and people in various stages of neglect.

The day before the race, we traveled the several hours southwest to the smaller town of Lamia, which based on everyone’s reaction, was a very odd place to hold a race. We wanted to pre-ride at least a portion of the 40km point to point race so we headed towards the race start about 23 km from Lamia after picking up our packets. Soon we were headed up endless switchbacks and Lamia faded below us in some truly amazing mountain scenery. However, the isolation and elevation were definitely making me wonder what I got myself into. Alex’s mom, Terri, was our race support for the weekend and handled the mountain roads in a manual van like a champ. She dropped us off at the start and somewhat reluctantly continued on to the village we hoped to end up. The portions of the course we rode confirmed our thoughts that we just might be in over our heads. The climbs were open, sustained and wonderful but the singletrack sections were like nothing we have in Michigan (understatement). Thankfully, the ratio of mountain roads to singletrack was manageable and it really was an awesome, real mountain bike course.

Just heading to a race start…

I felt like I went back in time 100 years going through these remote mountain villages

Day 1- 40k point to point

OAM NOW represent!

The next morning after a restless and anxious night, we headed up the mountain again, thankful we had scoped it out the day before. We joined a small contingent of Greek, Bosnian, German and Belgian riders at the modest start area. Although the race instructions were announced in careful English, Greek was the dominant language (including Terri and Alex), which contributed to the disorienting and surreal experience. Since it was a logistically difficult and new race, the start lists were very small with only four women and eight men lining up. Terri was armed with an official feed zone tag and quickly befriended the other coaches and support crews.

The tiny womens field takes off for a brutal 40k cross country race

Although the starting miles were open and downhill, the men gunned it from the line and I watched Alex disappear, hoping for the best. Two minutes later, my small women’s contingent headed off. Although I had been planning on starting conservatively on the downhill start to assess the other riders’ singletrack skills, the switch clicked in my brain that turns me into a different cyclist when I’m racing. The best Greek rider, Varvara Fasoi, attacked off the line and the other girls didn’t respond so I led the chase. I had a fleeting sense of optimism as I kept her in sight but just a couple curves up the road, I saw Alex fixing a flat. I considered that he needs to figure out how to make peace with the bike gods or Greek gods or whoever can help his terrible racing luck, but I tried to shake it off and hoped it was fixable so he could finish and have another chance to race. The first extended road climb further shattered the women’s field and I held second but had lost sight of Varvara on the singletrack. To my relief, Alex caught me at the top and disappeared into the mystery of the portion of the course we did not pre-ride.

Elevation profile of the first 20 miles

Although I usually wish for climbs, the backside of the course was undeniably more than I bargained for. The loose road climbs were relentless and steep enough that I ran out of gears and seriously contemplated getting off my bike and walking (and I thought I was a climber). And to make matters worse, I came upon Alex again waiting for me so he could use my tube and pump after another flat. (The Greek racers use tougher tires, the whole country is comprised of sharp rocks). Considering the circumstances, I still felt pretty good and was pleasantly surprised I was holding a reasonable gap to Varvara and had not been caught from behind over halfway through the race. However, I should have known that it couldn’t be that easy. With about four miles to go I also got a flat that wasn’t sealing. Without my own tube, I didn’t have many options since everyone else was racing 29ers. I knew I had to make it work to stay in the hunt and I resigned to hiking my bike the final four miles, conceding a lot of time and ultimately finishing last. Major bummer for both of us but I was pleased with how I was riding before disaster struck and we both lived to race another day.

It was a slight consolation that I was essentially hiking through an enchanted forest. It definitely could have been worse.

No, we did not have to cross that bridge although we did race across a couple just as questionable.

Even though it was only 25 miles, that race ripped me to shreds. Although I was previously a bit bummed that the individual time trial on the second day was only 4.55km, after the first race, I felt that would be about all I could manage. However, because it was a short TT, pre-riding the course would be very important. And since it was a UCI race, the course was only open to train on at certain times, which meant we had to summon the mental and physical energy after the race to fix our tires and check out our next challenge. I don’t think I’ve ever had so many moments in such a condensed time period that I didn’t think there was any way I could do something but then somehow managed to pull it off. Well, riding that course after the race was one of those times. Even though this race was held in a park in town, this did not save us from a punishing elevation profile with 750 feet of climbing per lap and quite a few technical features. When I hit a certain threshold of fatigue, my bravery level drops precipitously, which made for an interesting pre-ride on the rock gardens, drops, and bridges. However, I realized I simply did not have a choice besides getting off my bike at anything difficult when I am supposed to be in the “pro” mtb race with everyone watching. So we made it happen feature by feature and major kudos to coach Alex. Day 2- Individual TT The second race was held as part of a day of racing including citizen and junior classes. I was really impressed with the number of junior racers (especially girls!) and the technical trails they were riding. The UCI race was the last of the day (so it warmed up nicely to nearly 90 degrees) and we headed off in one minute intervals for one hot lap.

Alex and I seeking shade as we waited for our TT start time

Since the race format and course did not play to our strengths and with some definite fatigue and jetlag going on, neither of us had especially high expectations. It went about as smoothly as we could have hoped, considering the circumstances and the best part was it was less than 20 minutes of suffering and the day was done. When the results were posted later, to my surprise “the American girl” ended up second! I was pleased but knew I was benefiting from a relatively weak field and a scarcity of female cyclists around the world.

On the podium! Redemption from flatting the first day

The results from the men’s race were the first direct comparison for Alex since it was hard to extrapolate how his performance would have compared without the mechanicals the previous day. However, the TT confirmed that he really was racing Greek ninjas as they absolutely blazed the course. Although he was a bit incredulous with the reality check, it was soon turned into resolve for the mass start circuit race the last day.

Day 3- Short Track Circuit Race The circuit race was held on the same course as the TT- four laps for the women and five for the men. This was possibly the most mentally challenging race going in because of the fatigue level and the technical and physical demands of the course, this time repeated over and over. I felt pretty terrible the morning of the race and was off the back immediately on the downhill start. I managed to rally and catch two of my competitors but I couldn’t match Lejla (Bosnia) on the downhills and settled for third.

Almost perfect timing! The men and women raced together and I crossed Alexs path, 5ft below!

Almost perfect timing- the men and women raced together and Alex crossed my path 7ft above!

The final showdown- men’s race lining up

With the mission of holding on to the field as long as possible, Alex battled Theodoros Petridis, the whole race, only dropping back after an endo from a rear brake issue (only flesh wound souvenirs).

Added bonus. Prize Euros!

Making friends with the Greek National coaches

Overall it was the coolest, most epic experience ever. Although the results might show the Americans tailing at the bottom of the G.C. results, there is something to be said about jumping into a deep pool without a life vest and making it work. Our perspective of what is difficult has been shifted which can be applied to racing this season and beyond. And if nothing else, U.S. mountain bike racing here we come! The post Our Big, Fat Greek Adventure appeared first on Team Athletic Mentors.

OAM NOW Masters Squad Rocks Spring Gravel Classics

April 23rd, 2016 by Kaitlyn Patterson

–By Richard Landgraff, OAM NOW Masters cyclist

Although they might not get the same glory as the first riders across the line, masters racers often make up a huge portion of the overall field making for a consistently competitive battle for the podium.

The Team OAM NOW Masters squad has posted some impressive results already this season at two gravel road races with weather at opposite ends of the spectrum- a frigid, windy and wet Lowell 50 and a warm, dry and dusty Barry Roubaix. OAM NOW cyclist Richard Landgraff recaps the masters team performances in both races.

Lowell 50

Richard Landgraff and Chris Abston after surviving a wet, frigid Lowell 50

The weather forecast did not look promising in the week leading up to the spring edition of the Lowell 50. With temperatures in the low 30′s, winds gusting to 40 mph and the potential for snow, there were many riders (including myself) who were not looking forward to racing in such brutal conditions. But we are bike racers, and on the Saturday morning before the Tour of Flanders the very next day, the weather was actually not too bad or so we thought. With about 60 riders in the main field for the 57 mile event, the pack rolled out for the approximate 2 km neutral start to the covered bridge. As racing began in earnest, it was quickly apparent that the strong winds were going to play a hand in the outcome of the race. Also, the overnight rains had left many sections of road soft and the potholes filled with water. The first real test of the race comes at about the 5 km mark with a climb that’s named “Rude Awakening” as a Strava segment. The name was indeed appropriate as there were many riders who lost contact with the main group on that first climb. The paced settled in a bit after the climb and I looked around to see that all of the main favorites were still in the field as well as most of my OAM NOW teammates.

The next 20 km of the race is fairly hilly and the pack generally stayed together with a few attacks and some solo breakaway attempts from other riders and teams, none of which stuck. The decisive part of the race comes at about the 25 km mark for a number of reasons, the biggest today of which was the brutal crosswind that put most of the riders in the gutter as the pack made a left hand turn northward on a stretch that would last about 4 km. As gaps started to open everywhere, I gave it my all a few times to stay in contact with the main field. As we turned back east out of the cross wind, I had survived and readied myself for the next turn north which would blow the race wide open. With only about 25 riders left in the main field, the pace eased up slightly as the field wound it’s way to the southeastern most part of the course and as we made the turn back north onto Barker Road, the attacks came fast and furious. My goal was to follow wheels as best I could and when I saw my teammate Chris Abston follow an attack, I knew that I would be in a good position not to have to work to bring anything back. I glanced up the road and it was carnage- a couple small groups of 2-3 riders and it was the same behind. Over the next couple of kilometers, the groups consolidated with eight riders up the road and then a chase group of nine, including Chris and I.

A snowy downtown Lowell awaited the hearty riders

As we raced back toward Lowell mainly into a head and cross wind, the storm that had been forecast began to come down in full force. It began to snow, flurries at first and then a steady snow as one rider got away solo and the rest of the group of stayed together notwithstanding numerous attacks including one from me on a climb about 12 km from the finish. We did lose a couple of more on the finishing hills back toward Fallasburg Park and soon we were turning back onto the paved stretch of finishing road. The sprint began about 250 meters from the finish and in the end, Chris placed 13th overall (3rd in the 40-49 category) and I was right behind him in 14th place (1st in the 50+ category). All in all a great day and finish for Team OAM NOW in the Lowell 50 (57 mile) spring edition.

Full results can be found here.

Barry Roubaix

Course conditions and tire/bike selections were the talk amongst the team in the week leading up to Barry Roubaix 2016. With forecast temperatures in the mid 70′s, the pre-race course reconnaissance indicated that the gravel roads would be loose, soft and dusty- and were they ever. The wave 2 field for the 62 mile race included nearly 400 riders with Richard Landgraff, Chris Abston and Terry Ritter riding for TEAM OAM NOW. All of us decided to ride cross bikes with a mix of file tread and road tires.

A good start position and being able to be at or near the front when the race hits the gravel roads were going to be the keys to the day. After the first 10 km and the “Three Sisters” climbs, the field was reduced to about 50. As the race progressed back onto the pavement and began the Gunn Lake Road climb all of the riders were thinking of their position going into the Sager Road two track, which was coming in the next 10 km. The race pretty much blew apart on the sandy two-track of Sager. Chris and I managed to make it through unscathed as there were numerous crashes and riders having to dismount and run through the deep sand. We turned out of Sager and hammered up the next few hills to catch back onto the small group of leaders which eventually grew to a group of about 30. At this time, we were unaware that a group of about eight riders were ahead of the main field, a fact which we realized several kilometers later as a couple of the main favorites were no longer in the main group.

The race continued along the dusty roads and as the pack hit the main climbs including The Wall and Cloverdale Hills, riders continued to lose contact with the group. At this point in the race with less than 40 km to go, the goal was to conserve energy for the last few climbs toward the end of the race. The main pack was down to about 20 or so riders as the field came onto the finishing 5 km of pavement. I attacked on the last climb and managed to hold off all but three of the chasers to finish 2nd in the Masters 51+ category and 40th overall. Chris Abston and Terry Ritter finished a strong 16th in the Masters 40-50 and 62 overall, and 44th in the Masters 40-50 and 127th overall, respectively.

Richard Landgraff takes second in the masters category

Richard Landgraff takes second in the highly competitive masters 51+ category at Barry Roubaix

Full results can be found here.

The post OAM NOW Masters Squad Rocks Spring Gravel Classics appeared first on Team Athletic Mentors.

Killer, Thriller, Chiller… Barry-Roubaix at it’s finest

April 18th, 2016 by Marie Dershem

Early on a beautiful Saturday morning, April 16, 2016, cars and bikes started rolling into the small but incredibly welcoming town of Hasting, Michigan. Before long, the streets were packed with bike-rack filled cars and cyclists riding around the town. It was race day… the now infamous Barry-Roubaix was about to start. At last year’s race, people were huddled together trying to keep warm in sub-freezing temps. This year, it was short sleeves, big smiles and bright blue skies that opened up to the beautiful gravel roads in what was, for many, the first race of the season. With three distances to choose from, Barry-Roubaix has something for everyone. While riders basked in the warmth and sunshine, the roads had also been basking in the sun, leaving them incredibly rocky and dusty for this year’s Barry-Roubaix. With over 3000 riders on the roads, the clouds of dust, areas of deep dirt and sand, and huge potholes made this always challenging race even more challenging than many expected. Team OAM NOW/Athletic mentors had a great showing with team members scattered among the many categories of riders. Here is a quick peak into the races of TEAM OAM NOW/Athletic Mentor’s top finishers. The first race to roll out of town was the “Killer” 62 mile race. Men’s Elite team captain, Daniel Yankus, reported, “Gravel road races take a great deal of focus as drifting back or following the wrong wheel can make or break the day. In the first couple of miles, there were shoulders and tires rubbing more than usual.” Up until Sager road, the lead group, with both Daniel and Cory, stayed together with a few attacks here and there to see if the group would lose some focus. About 18 miles in, with Sager road in sight, the field sprinted for the left hand corner. On Sager road, as always, bike handling skills and positioning weeded out the Dan podium

lead group and Daniel Yankus found himself in a small group of leaders. But, with so far to the finish, the group wasn’t able to unite in purpose, allowing the group swell once again to more than 20.When the course headed south for the final time, the attacks came quickly, and Daniel engaged a counter attack, putting himself into a small lead group. This lead group of about 12 rolled into town. But, Dan, with tired and cramping legs, found the chaotic scramble through the 22 miles finishers too much to mount a sprint for victory. Even without a sprint, though, Daniel earned a podium 7th with Cory narrowly missing top 20, rolling in 21st. The Men’s “Thriller” 36 mile race is divided into many age categories due to the incredible number of riders. Rich L BR

This race is the second to go off with the younger men rolling out first and each age group rolling out in 2 minute increments until the last group of men, the oldest riders, and the fat bike division start their race. We had several Team OAM NOW/Athletic Mentors Masters Men racing the 36 mile race. One team member landed on the podium, taking his place among the fastest Masters men of the day. Rich Landgraff placed 2nd in his age group, earning a coveted podium spot. The Women’s “Thriller” 36 mile race started after all of the men, which created quite a different race for the fastest of the women. The entire race was spent using bike handling skills to weave through thousands of men, while also managing the dirt, gravel, sand, mud, and potholes. The women started fast and kept on the gas from the start to the end. By 10 miles in, the lead group of women was down to about five riders. After navigating Sager road, there were three.

Team OAM NOW/Athletic Mentors, Marie Dershem, was one of the three. To maintain the lead, these three women worked incredibly well together, continuing to build their lead and securing the top three spots on the podium. However, once they turned toward town, cooperation quickly came to an end and they became competitors once again. Pushing toward town, Marie heard echoes of advice given by well-seasoned and highly successful teammate, Amy Kimber. “Act. Don’t react.”

With this mantra running through her head, Marie found her opening as she rounded the second to last corner and made her move. She created a gap, hammered the sprint, and won the women’s 36 mile race. With many other fine finishes among TEAM OAM/Athletic Mentors, it was a fantastic day with great representation in this epic race. To view more pictures, please visit our facebook page: https://www.facebook.com/TeamOAMNOW/?ref=aymt_homepage_panel The post Killer, Thriller, Chiller… Barry-Roubaix at it’s finest appeared first on Team Athletic Mentors.

It’s Always Sunny in Watopia- How Zwift Saved Indoor Training

April 8th, 2016 by Kaitlyn Patterson

–By Aric Dershem, Team OAM NOW cyclist

Let’s get this out of the way, I am a fair weather cyclist. I know that the heartiest cyclists love to suffer on their fat bikes in the cold or grind across muddy gravel roads when the thermometer hasn’t yet reached 40-degrees. Even though our Michigan winter wasn’t as cold or snowy as it has been in past years, more often than not, I just could not convince myself to bundle up and head outside to ride. In past years, the alternative was equally uninspiring – enduring mind numbing hours of sweaty boredom spinning away on a stationary trainer. But this year instead of logging on hours and hours of Netflix viewing to keep me sane on the trainer, I found myself actually looking forward to 5 a.m. trainer rides – even during a snow storm. What was different this year? One word, Zwift.

For those of us without fat bikes or the desire to ride in the snow, the proliferation of “smart trainers” and virtual cycling apps has transformed winter training. For me the combination of a Wahoo Kickr (a smart trainer) and the Zwift app made my indoor training not only tolerable, but something to look forward to.

Aric’s Zwift command center

Zwift is a program the runs on my computer and communicates with my trainer through a wireless Bluetooth connection. The Zwift program provides a virtual environment (the island of “Watopia”) with varied terrain for riding. As the terrain changes, the resistance on my trainer changes automatically. When I have to climb a hill on Zwift, the resistance on my trainer increases to simulate the effort. As I ride, my trainer and the app work together to track my cycling vital statistics (heart rate, watts of power, cadence, speed, etc.) and display them on the screen as I watch a virtual version of myself riding on the island. While this certainly makes the trainer rides more realistic and enjoyable, the experience is enhanced by the fact that when I ride on Zwift, I’m riding with (or against) everyone else in the world who is also riding on Zwift. The application not only displays my statistics, but also tells me how my ride stacks up against my fellow riders. With KOMs (King of the Mountain) and sprints at stake, I find myself motivated to push just the little bit harder than I normally would in an effort to climb up the live rankings. Essentially, Zwift has been able to turn the drudgery of my trainer ride into a video game powered by my legs and lungs.

The Zwift experience became so realistic that Netflix was no longer necessary to occupy my mind while spinning for hours in my basement. Instead, I would find myself logging my winter miles by “Zwifting” and using the companion app on my iPhone to wave at other virtual riders, flick my elbow when it was time for someone else to take a pull, and even message with other riders.

"Zwifting" in a group with others from around the world

“Zwifting” in a group with other cyclists from around the world

The popularity of these virtual worlds inspires the creators to continue expanding the terrain. This summer, Zwift introduced a virtual version of the Richmond, Virginia UCI World Championship course and they recently opened up a new mountain to climb on Watopia with some 13% grade sections (see video link below). Expansions like these will definitely keep people like me coming back for more.

Link to a video of the new Zwift mountain section

Check out a video trailer of the new Zwift mountain section

While cycling provides us with the opportunity to be outdoors, experience fresh air and propel ourselves for miles under our own power, Zwift has become a favorite training tool for me to prepare for the spring and make the hours of winter training many times more enjoyable. There is one potential downside to Zwift. With so much data and so many riders, riding on Zwift can be so motivating that every once in a while I push just a little harder than my training plan tells me to. I guess it could be worse (like riding outside in the freezing cold).

The post It’s Always Sunny in Watopia- How Zwift Saved Indoor Training appeared first on Team Athletic Mentors.

Spring Criterium Training Series at Kent ISD

April 5th, 2016 by Kaitlyn Patterson

Although it might look more like December than April outside, road racing season is coming soon! Spring training races are a great way to boost fitness, skills, and confidence early in the season. Cyclists from Southeast Michigan have opportunities through Waterford Spring Training Series and Ann Arbor Spring Training Series but now there is an option for the West side of the state! Ignite your event is hosting a series of “Saturday Showdown” criterium training races held at Kent ISD Knapp Campus (take note- some races are on Sunday!) These races are not sanctioned by USA Cycling so there is no license required to race. There will be an A and B race every week. The B race will be 45 minutes in duration and begin at 12pm. The “A” race will be 60 minutes and begin at 1pm. There will be a race every weekend in April leading up to the Kent ISD Criterium on May 7 which is a USAC event. Race dates are: Sunday, April 10th Sunday, April 24th Saturday, April 30th Detailed race information can be found here http://www.igniteyourevent.com/saturday-showdown-kent-isd/ The address for Kent ISD is located at 2930 Knapp St NE, Grand Rapids, MI 49525 The post Spring Criterium Training Series at Kent ISD appeared first on Team Athletic Mentors.

Liv Mountain Bike Skills Clinic on May 2nd!

April 5th, 2016 by Kaitlyn Patterson

Need help conquering the learning curve of mountain biking? Want to improve your skills and confidence in a non-intimidating environment?

Take advantage of a cool opportunity through Liv Cycling coming to Southeast Michigan in May!

Giant is a leader in women’s cycling with Liv, their women’s specific product line. Liv is focused on helping make cycling accessible for women through both products and outreach efforts. Liv will be hosting a mountain bike skills clinic and demo at Highland Recreation Trail on Monday, May 2nd, 2016.

The clinic will consist of a skills clinic from 5:30 to 6:30 pm covering proper gearing, braking and body positioning to improve confidence and efficiency. The clinic will be followed by a no-drop ride from 6:30-7:30. All levels of riders are welcome to attend.

Liv mountain bikes will also be available to demo for the clinic. If you would like to demo a bike for the ride, please arrive early and bring a helmet, shoes and a credit card. Please contact Velocipede Peddler to reserve a bike in advance, 1353 E Grand River Ave., East Lansing, MI 48823, 517-351-7240.

More information about the clinic and bikes available to demo can be found on the Giant website.

Ride Life Ride Giant and Liv Demos will also be available at various sites in Michigan this spring.

Stoney Creek Metro Park- April 30
Burchfield Park (Lansing) – May 1
Midland City Forest Park- May 3
Boyne Mountain- May 5
Island Lake Recreation Area- May 7
Luton Park (Rockford)- May 8

The post Liv Mountain Bike Skills Clinic on May 2nd! appeared first on Team Athletic Mentors.

Stretching… A Non-Conformist Guide

March 8th, 2016 by Marie Dershem

My Athletic Mentors coach extraordinaire, Terry Ritter, will laugh when he sees that I am writing a post about stretching. When he first started coaching me, he asked me about my stretching routine. I informed him that – not only do I not have a stretching routine… I am the world’s worst stretcher. Please don’t get me wrong, I am not telling others not to stretch… I am injury prone and likely not as good an athlete as I could be because of my stubborn neglect of my tight muscles. It is one of my goals to develop a routine of stretching. But, this post isn’t actually about that kind of stretching. This post is about stretching yourself out of your comfort zone. It is about doing what you haven’t done before… or what you think you can’t do (or can’t do well)… it is about taking chances and learning and growing and becoming not only a better athlete, but also a stronger person. The first weekend in June last season, on a bit of a whim and with some encouragement from a friend and fellow cyclist, I decided to race the Tour of Galena in Galena, Illinois. This race involved 4 stages…. Friday night circuit race of 30 miles and about 3600 feet of climbing, Saturday morning time trial with several hundred feet of climbing in just 6 miles, a Saturday evening road race of 67 miles and about 4800 feet of climbing, and a Sunday Criterium, 60 minutes long.

I have never raced four races in three days. I have never climbed that much in back-to-back races… actually in ANY races. I didn’t know any riders except the one who encouraged me to go. I had no idea how steep/long the climbs would be. This set of races was well outside of my comfort zone. It was time to stretch. Why? Because I want to be better. I want to experience more. I want to race strong women. I want to push myself. I want to grow as a cyclist. I want to be a part of growing women’s cycling in the Midwest. I decided to go and race the first three races and come home before the Criterium on Sunday. Why? Well, my two sons had soccer games I didn’t want to miss. And, I had been gone for a few days earlier in the week, so I really should be home. And, (the truth behind the other truths) I DON”T LIKE CRITS. There. I said it. OKAY? I DON’T LIKE CRITS. They are fast and cornery and strategic and unpredictable and… and… and… When I signed up for the races, though, I decided to enter the Omnium (for which all 4 races must be completed). I told my husband I was signing up for it because I was 99% sure that by the time the Crit rolled around, I would be out of the running for prize money and wouldn’t have to worry about it… but having the option is never a bad thing. It was $15 more than just doing the three races. So, believing with every bone in my body that I would be skipping the criterium, I signed up for the Omnium… and I felt the stretch. So, I packed up the car early Friday morning to drive to Galena and race that evening. Racing Friday late-afternoon, Saturday morning, and Saturday late-afternoon left me dehydrated, exhausted, and ready to go home. But, when I looked at the Omnium standings at 9pm Saturday night, I found myself in fifth place (out of almost 20 strong women). I had raced as hard as I could, climbed to the best of my ability, and pushed through the toughest races I’ve ever done. I was definitely happy to be top 5 among a strong field of racers who I had come to respect greatly through racing with them. criterium-map (1)

But, the crit. NO. NOT THE CRIT. My friend, who had encouraged me to come in the first place, took a great stance. She said, “You know, it is going to be a great learning experience.” The course was very tough (as my coach said, it was the shape of a banana), the racers even tougher. The only thing I had to lose was… was… um… nothing. But, what I had to gain? Practice cornering in the hardest corners, holding really fast wheels (especially through corners), multiple opportunities to practice lining up for sprints due to mid-race sprints and primes, positioning throughout, reading the field, picking a good wheel to follow (and ones not to follow). My friend never said, “You should stay.” Instead, she reminded me of all I have to gain by staying (stretch). My coach, Terry, with utmost respect for my family life and other priorities also encouraged me to stay. My husband… “If you want to stay, I’ve got the home front.” Do you see how no one said I should? No one said I was crazy if I didn’t? No one said I need the practice (which is obvious). Rather, they all allowed me to stretch… to come to my own decision that I would be a better rider and racer if I stay. So, I stayed. And, everything that they said came true. I practiced hard corners, followed good lines, hopped on experienced wheels, and practiced positioning. It was the fasted criterium I have ever raced with the largest field I have ever raced with. It was a huge stretch. And, it was good. I ended up sixth in the Omnium, which felt great. But, more importantly, I stretched myself far outside of my comfort zone… with crazy climbing, 4 races in less than72 hours, and the much dreaded criterium. I now will enter races with better awareness of my own capacity, with better ability to push myself, with more confidence in reading the field, with better cornering ability, with better understanding of positioning, and stronger all around because I stretched. I stretched hard. I stretched well. Now, I need to work on my flexibility, right Terry? The post Stretching… A Non-Conformist Guide appeared first on Team Athletic Mentors.

Athletic Mentors Coach’s Corner: K-Wings to Raise Cash for Victims’ Families

February 24th, 2016 by Athletic Mentors

The Kalamazoo Wings (K-Wings) ECHL pro Hockey Team is hard at work in Athletic Mentor’s dryland training program. Athletic Mentors was named the team’s official Strength and Conditioning trainers for the 2015-2016 season.

Athletic Mentors invites you to support the K-Wings pro hockey team as it aims to raise cash to help victims of last weekend’s mass shooting. The Kalamazoo ECHL team is donating $2 from the proceeds of every ticket sold to its next home game March 5th against the Utah Grizzlies. In addition, arch rivals, the Toldeo Walleyes, have offered to donate $5,000 toward community outreach. (Get tickets here.)

In an emotional moment Sunday night at the regularly scheduled league game, the K-Wings and Walleyes stood together in remembrance of the eight victims in the random shootings perpetrated Saturday by a suspected area Uber driver.

“Our lives may never be the same,” said K-Wings director of sales Toni Daniels in a press release. “But we want to be able to provide the city of Kalamazoo an outlet—an opportunity for lives to feel normal.”

The K-Wings have set an organizational goal of $10,000 worth of donations that will be accumulated through ticket sales and auction items. In addition, the Toledo Walleye have pledged nearly $5,000, the Utica Comets of the AHL will be providing memorabilia to be auctioned for the fund on March 5 in Kalamazoo, and the ECHL have announced their plans to donate a portion of the jersey auction proceeds from the 2016 CCM/ECHL Hockey Heritage games, which were celebrated in Kalamazoo in early February. The ECHL will also be encouraging other member teams and their fans to do the same to support their fellow ECHL community.

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Birkie 2016- A Physical, Technical Test

February 21st, 2016 by Kaitlyn Patterson

–By Kaitlyn Patterson and Alex Vanias, OAM NOW Nordic skiers and cyclists

Each American Birkebeiner has its own personality and this year’s race definitely had a volatile and unpredictable flair. Taking place every February in northern Wisconsin, the race usually occurs under ideal ski conditions- plenty of snow and temperatures in the 20s. However, this El Nino year was going to throw some curveballs. The Birkie is the biggest cross country ski event in North America, drawing 10,000 skiers from around the country and the world. It is a bizarre and awesome phenomenon that this quirky population gathers en masse every year to race 50 kilometers between the tiny towns of Cable and Hayward. Birkie is a date circled in red on countless cross country skiers’ calendars whether they are shooting for the win and huge prize purse, an age group award, a better wave placement, or surviving the endless hills of the Birkie trail. Everyone wants fast skis for this iconic event and when the weather creates tricky waxing conditions, it causes something close to mass hysteria. Which is exactly what happened this year.

This is not what skiers want to see 36 hours before race time!

Early in the week leading to the race, the temperatures were very cold in Hayward- down to -15 F with 2-5 inches of fresh snow. However, the weather was predicted to warm up to the upper 30s and low 40s starting on Thursday, rain on Thursday evening and Friday, and remaining above freezing for race time on Saturday. In order to protect the snow base, the fresh snow on the course was not groomed and was closed to all skiers on Thursday and Friday. The course was not groomed until overnight on Friday before the race. Usually at Birkie, several ski shops and wax services perform wax and ski tests all week and have a very good idea as to what is going to be fastest on race day. However, with the rapidly changing conditions and closed course, testing was of relative little value in the days before the race. Because of the wide range of possible snow temperature and structure, the professional skiers with wax service teams prepared many possible race skis in the days leading up to the race. Eventual women’s race winner Caitlin Gregg “narrowed” her ski choices down to 13 pairs the day before the race! Since Alex and I don’t have a service team and have six skis between us (only one pair is mine but the varying flexes means I can often benefit from his fleet) meant that we had quite the task of preparing skis that could put us in the mix of the fastest skiers in the race. In addition, we have very little experience preparing skis for warm, wet conditions as it is quite uncommon during ski season in the Midwest. We arrived in Cable on Wednesday night and went on a quick ski to check out the snow. We were met with fast, ideal conditions and a beautiful moon. Although we were wishing the race could be held before the weather became temperamental, we had no choice but to try to make the best of what we had. On Thursday, the research began in earnest and we headed to the expo in pursuit of bibs and a couple more tricks for optimal ski prep. We did not have any liquid fluoros and determined that it would be especially beneficial to add speed early in the race and help us make the initial separations. It also could be applied immediately before the start after our warm-up was completed (“fluoro” refers to fluorine which is a negatively charged atom that repels both water and dirt which are generally negatively charged. Fluro content is especially important in wet and dirty snow- which this year’s Birkie was both. For anyone interested in the physics, check out this article). After visiting the Swix tent at the expo and several ski shops, we finally found the swix HVC liquid flouro we were looking for. It was the last in stock at our last stop and likely the only one left within a several hundred mile radius. Anxiety levels became much lower once Alex was confident we had enough tools to prepare competitive skis. Since we arrived in Cable early, we had all day on Friday to test and prepare skis. Friday morning offered comparable temperatures to race morning and although we didn’t have access to the course, we tested on a groomed section of trail that we hoped was similar to the race course.

Where the magic happens!

We prepared all our skis with the same molybdenum high flouro baselayer to get an idea of which skis were running best. Despite the rain on Thursday and temperatures above freezing for a full 24 hours, the trail remained firm and surprisingly fast. It was pretty clear for both of us which skis were running best- my universal flex ski with a warm grind and Alex’s universal flex with an LS1 cold grind. Although Alex has invested in his ski fleet this year including a pair of Speedmax skis meant to be optimal for Birkie, the unusual conditions unfortunately made them irrelevant. After setting our race skis aside, we then tested waxes and topcoats on the slower skis. Alex prepared one pair with Toko high-fluoro yellow paraffin and FC10 topcoat and the other Swix HF 8 with FC8X (red) topcoat. The yellow wax is meant for wetter and warmer conditions and was running a bit faster than the red which is a bit harder wax meant for slightly cooler conditions. However, a complicating factor was the course would be tilled before the race- possibly bringing up colder snow that was insulated underneath. But we had no idea the snow temperature or how transformed the snow would be. Despite the warm and wet conditions, we decided the added durability and potential of colder snow made the slightly harder red waxes our choice for paraffin (Swix HF8) and topcoat (FC8X). This thinking was backed up by testing and wax recommendations from other teams. The HVC liquid flouro was the final layer and we tested it on our pre-race workout- each of us applying it to just one ski. It was noticeably faster and we were happy to see it lasted over 10-k as one drawback of many liquid fluoros is the limited durability. However, after the testing and decision had been made, the rain began in earnest. A combination of rain and wintery mix fell much of the evening, creating a sheet of ice by the time we went to bed. With all the factors in play, Alex and I got up at 4am to check out the snow in case we had to make some last minute changes. The course begins in a wide open field and we arrived in the pre-dawn darkness to find wet and soft conditions as the temperature remained about 38 degrees overnight. Although it was in contrast to the firm trail we had been testing on, our skis were moving well and hoped it would be enough. The Birkie starts in waves with the elite women’s wave going off first and followed 20 minutes later by the elite men. Some years the leaders of the men’s race catch the female leaders and some years they don’t so that is almost a race in itself. The women’s elite field is very small- only about 60 racers and I was able to start on the front row of the huge start line with some of the best skiers in the world. This was probably one of the cooler moments of my ski career.

Start of the elite women's field (Photo credit- American Birkebeiner Ski Foundation©2016)

Despite a front row start, I fell back in the field a bit because the opening section was quite variable with sections of soft powder and icy patches. It took me a while to find a rhythm and by that time, the lead group was off the front. However, I was able to find a good group of five women to ski with and we took turns pulling. After the starting field, the course changed to be hard packed and fast- much different than anything we had tested on but my skis were great. Because of the high speeds, drafting was crucial and it felt very much like a bike race. Meanwhile, Alex was fighting to stay with the lead pack- dangling off the back and having to make up the gaps once guys were dropped. Since the conditions were fast, drafting became so important to the race dynamics that many guys were skipping feeds instead of risking losing the draft. Although Alex’s skis were among the fastest in the soft snow, they were too soft to be optimal for the unexpected hard-packed trail. Eventually, Alex lost the pack and joined a chase group that had formed just behind. Although the pace was comfortable in the group, a fall at about 24k caused him to lose the group. Despite chasing hard to reestablish contact, the group acted like a peloton that is essentially impossible to catch. This left Alex to race the second half alone, stuck in no-man’s land and missing the benefit of any draft.

TrainingPeaks tells the story better than anything else

With about 18k to go I heard the sound of the lead snowmobile and I moved over as the lead pack of about 15 guys sped by followed several minutes later by a chase pack of 10. I was bummed to not see Alex but soon after he caught me solo. I was able to match him just for a few strides but is helped me to get enough of a gap on my group that they lost my draft and I took advantage of the next several steep climbs to shake them for good. In the final 3 kilometers racers cross Lake Hayward before finishing on Main Street in Hayward. The recent rain made for a slushy crossing with some ankle deep standing water which made for an especially challenging final push to the finish.

The American Birkebeiner finishes in downtown Hayward to a extremely supportive crowd

Alex stopped the clock at 2:14:09 averaging over 14 mph for 31 miles, claiming 25^th place and 13th American in a very competitive international field. I finished in 2:40:24, taking 18^th in the women’s race as the 12^th American. We were the first male and female finishers from Michigan including both upper and lower peninsulas. It was also an improvement over last year’s Birkie finish for both of us. Both men’s and women’s overall titles were won by Americans as Caitlin Gregg won her fourth Birkie title and David Norris overtook six Europeans in the final kilometer for an upset win. Although we had both been hoping to crack the top ten, the course conditions did not play to our strengths and we were somewhat limited by a small fleet of skis. Considering the challenges of the weekend, it was a very solid showing from both of us. Jon Morgan also represented Team OAM Now, skiing out of wave 1 and finished his 24th! Birkie in 2:53:26. Jon was content with his race considering the unrelenting hills of the course and the rebuilding he has had to do this year after his hamstring injury last year at Noque.

Team OAM Now taking advantage of the trails to ski and test before the race!

The ski season is almost done for the nordic team with only two more race weekends. This weekend is Black Mountain in Cheboygan followed by Great Bear Chase in Calumet the first weekend in March. The complete searchable Birkie results can be found here and an article about the winners by FasterSkier. The post Birkie 2016- A Physical, Technical Test appeared first on Team Athletic Mentors.

Six Reasons Nordic is Hard, but Also Awesome

February 12th, 2016 by Kaitlyn Patterson

–By Kaitlyn Patterson, Team OAM Now skier and cyclist

Cross country skiing is a unique sport and as you get more immersed in the sport, the more quirks arise. For a bit of skiing enlightenment for curious onlookers, I made a list of some of the quirky parts of nordic skiing that make it an intriguing sport.

Kaitlyn en route to winning the White Pine Stampede this season

The challenge of mastering not just one, but two different techniques
Actually, master is a strong word. Most skiers are naturally better at one and often set up their priority races around that strength (at least mortals who are not professional skiers). Key workouts reflect the demands of important races so it can be easy to neglect improving the weaker technique. Some aspects transfer across techniques (strong double poling, weight transfer, cornering) but they are definitely each unique beasts.

Classic-(also known as striding, or kicking and gliding this is often more well-known in the general population)- Although classic skiing might be the easiest to learn, it is probably the hardest to master as there are a lot of technique subtleties that make it far from running on skis. Since there is a lot of double poling in classic races, athletes with strong upper bodies can have great potential, paddlers are an excellent example of this.

Freestyle: (also known as skating, it is similiar to a rollerblading or ice skating motion)- Skating is the faster technique but requires a wide, groomed trail. The technique definitely has a learning curve and is exhausting without technique. But when it is done well, it’s a beautiful thing.

Alex Vanias skating at U.S. Nationals earlier this season

Skiers need an engine, guns, and finesse
If an athlete have at least one these attributes in a sport, they can often be decent. But similiar to swimming, it is harder to get away faking any of them in skiing. Even if a skier has the highest VO2 max on the start line, if he flails around for a couple hours he won’t win. Or even come close. He will likely be mortified that there are people who look much older, bigger, less fit, have two X chromosomes, etc, who are beating him. By a lot.

On the other hand, good technique goes a long way but also takes time, patience and a good coach. Besides a strong aerobic system and technique, you also need to be strong. Skiing places huge demands on muscle groups that are often neglected like the core, shoulders, back and hips.

It helps to be part Eskimo and part physicist
Snow is never just snow. Eskimos have 50 words for snow and skiers essentially do the same thing, just likely not as eloquently. Differences in the snow will influence which glide wax to use to make skis faster or which kick wax to use on classic skis to allow for adequate kick up the hills.

Differences in air temperature, humidity, and how long the snow has been around are all factors in the structure of the snow and therefore how it interacts with the base of your ski. At recreational levels, using the temperature to pick which wax is just fine, but at the highest level (and budget) all these factors will come into play to select the fastest skis and wax.

The best skiers have an arsenal of skis for a variety of conditions

As much as some people (like me) hate to admit that equipment matters, wax and skis are a huge factor in skiing and can make the difference between the race of your life and a terrible race, even with the same output from the athlete.

Unpredictable weather is a significant source of anxiety
Because of the importance of ski and wax selection in racing, the weather plays a huge factor. Weather forecasts are not necessarily known for their impeccable accuracy and when a race is riding on it, this can be a stressful state of affairs. Similar anxiety strikes with especially weird weather or drastic temperature changes over the course of the race.

For example, a conversation en route to a race watching the thermometer on the car might sound like this. “It’s too cold, it wasn’t supposed to be this cold. We should have used X-cold powder. Think we will have time to rewax when we get there? Why can’t they ever get it right?!”

Marathons require ninja fueling skills.
Ever try handling a cylindrical object with 5 foot sticks strapped to your hands while traveling at 10+ miles per hour at 80-90% max HR? Enough said. Fueling requires practice and attention to logistical challenges. Bottles freeze, camelbak hoses freeze and cold gels change from semisolids to solids. Solutions include insulated bottles, awesome friends or family willing to do bottle handoffs, and practice with a drink belt and gels that remain accessible. (Powergels are best at maintaining consistency when cold)

Skiing easy demands skiing verrry sloooowly

Since it is such a full-body, demanding activity, it can be hard to ski easy enough to be considered recovery. It can be done, but is easier alone and if necessary not uploaded to Strava (check out Elaine’s blog post on that topic!)

Although it might sound like an overly technical and intimidating sport, cross country skiing can be an accessible and enjoyable form of cross training, recreation or competition. The quirky technicalities of the sport at higher levels are fun to some but are not a barrier to enjoying the woods at any speed.

The post Six Reasons Nordic is Hard, but Also Awesome appeared first on Team Athletic Mentors.