Two Great Tri Clinics, One Place: Presented by Team OAM NOW & Athletic Mentors

January 12th, 2016 by Erin Young
unnamed-1TRI 101:  Presented by Team OAM NOW & Athletic Mentors
This is a great clinic to come hear what Triathlon is all about.  If you have been considering doing a TRI or have done a few and are looking for tips to improve, this will be time well spent!
Where:  Downtown YMCA
When:  Saturday, January 16th 9:00am- 10:15am
Swim Technique & Training:   Presented by Team OAM NOW & Athletic Mentors
Open to all levels, but geared toward athletes looking to step beyond beginner. Swim stroke technique discussions and training recommendations.
 
Where:  Downtown YMCA
When:  Saturday, January 16th 10:30am – 11:30am

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Tough Training Lessons from Strava

January 12th, 2016 by Team OAM NOW / Athletic Mentors
By Elaine Sheikh, Team OAM Now Multi-sport Athlete unnamedWhen I first started becoming serious about endurance sports a few years ago, several cyclists I rode with on Tuesday nights mentioned using Strava.  I really had no idea how it worked. For me, training consisted of swimming, cycling, and running basically whenever I felt like it, and mixing in body weight workouts and yoga to keep everything fresh. When other athletes suggested I make an account and upload my workouts, “Not for me,” I replied. “I have limited data and I use Apple Maps so I won’t get lost. I have it on my little wireless cateye computer and I pop it into my excel spreadsheet so I can make sure I’m biking enough.” That was the attitude I had until I began veterinary school at Michigan State University. There, I met some intense triathletes who really encouraged me to get Strava. “We have an MSU Tri Club Strava group! We can all keep tabs on each other! It’s really fun!”  I caved. I learned how to upload activities from my watch so that I didn’t have to use my phone. I manually entered swims. And, I started tracking other athletes. While I know Strava is great for some people, it was, undoubtedly, one of the worst decisions I made in my triathlon journey. Still, I learned a lot in the year and a half that I used Strava on a regular basis. I want to share those lessons so that others can learn how to avoid the pitfalls of any form of social networking focused on training. Again, I think Strava is a great tool for many people, and I don’t want to minimize that in any way. However, it’s like diet. Some athletes thrive on a vegan diet. Some swear by a high-fat, low-carb approach. Others perform well on just about anything they want to eat. Every athlete is different physically, mentally, and spiritually, so take anyone’s advice with a grain of salt. What works for me may or may not work for you.  Here’s what I learned: unnamed-11)  Training was no longer about my journey. There were a lot of reasons I started running, but when it boiled down to it,  I enjoyed my warm-up laps around the YMCA indoor track more than I enjoyed the rest of my workouts back in my “gym-rat” days. Then, I realized that the only thing stopping me from running longer was my mindset.  If I didn’t lift one day, I could spend my whole hour or hour and a half of gym time running! It wasn’t long before I moved the running game out of the gym. When I got my first running watch, I used it to track distance, but I didn’t care a bit about speed on those runs. It was wonderful. I was healthy and happy.  As I began to focus more on race results, I would run faster with friends or one day a week when I did a speed workout, but the bulk of my runs were 2-3 minutes per mile slower than the pace I was racing at. I didn’t know that I wasn’t supposed to be able to race as fast as I did running as slow as I was. Then, when I got Strava, I actually started paying attention to pace on training runs which I had never done. I would upload a run and then look at it.  “Did I actually run that slowly?  So-and-so’s run today was so much faster than mine, and I know I race faster than her!”  I became self-conscious and began pushing a faster pace on all of my runs. In less than two months, I damaged my gastroc so badly that I could barely walk. I pulled out of the GR marathon because I was so badly hurt. I didn’t learn my lesson. I took ten days off, did a few slow runs and was back at it.  I hurt the gastroc again. I recovered. I began working with coach Mark Olson who immediately dialed back my mileage and pace, but I resented uploading slow workouts and would push the pace every time I could.  My poor past lifestyle choices were adding up and a few months later, I fractured my inferior pubic ramus.  And you know what?  I kept uploading!  I biked and swam my heart out and I was darn proud of throwing down some 13 hour weeks with a fractured pelvis.  Throughout this experience, I didn’t think once about my own journey.  It was all about the perceptions of others. unnamed-22) Training became a competition. It’s ok to go to the track with a friend and challenge each other during a grueling workout.  It is NOT ok to stalk them online when they are following a completely different training regime than you are and compare yourself to them!  I was jealous of people doing speed work when I was recovering from my injury. I was angry when people I knew I was capable of beating in races uploaded “base” runs that were faster than mine. It wasn’t until I drew myself away from the social network that I remembered the Brad Paisley song I loved back in my days of cowboy boots and country music: “So Much Cooler Online.”  How do I know that the “base” run was actually base?  Who knows, that person could have had a heart rate of 180 the whole time. It doesn’t matter who has a “better” training run, it only matters who has a better race. Adding to that, the whole MSU Triathlon Strava group that I was so psyched to be a part of?  Well, it turns out, Strava tallies up placings every week. Placings are based off of training time alone. So, if I sit on my bicycle at a heartrate of 100 for 3 hours, I’m ranked higher than if I do intense intervals for 1 hour. That’s not the only problem though.  Only swims, bikes and runs are tallied.  This shouldn’t be an issue, but for competitive people with an extremely addictive nature (I’m describing myself, not accusing anyone), it’s really hard to suck up taking a second place when you know that if you would have spent those three very beneficial off-season weight lifting sessions biking, you would have “won.”  I’m laughing as I write this, it sounds so silly when now that I am removed from it. But, when I was wrapped up in the middle, even though I knew it was wrong, it still affected me. There’s a very real danger in seeing training as competition. It’s training for a reason. 3) Training became about accolades. For you non-Strava users, here’s how it works: you follow people, much like on Instagram or Twitter.  You upload your workouts and you get a newsfeed of the workouts of everyone who you follow.  Instead of favoriting something, as you would on Twitter, you give kudos. So, you spend the last mile of your run thinking up creative titles for your workouts or making excuses for why it wasn’t stellar. As an example, some of my workout titles include: “Killed my average by riding 4 miles of deep gravel on the tri bike,” “Sighting practice on 2 hrs of sleep,” “Don’t judge unless you rode in this wind!”  What’s the theme?  Excuses.  And I don’t need to justify my workouts to anyone, because frankly, it’s no one’s business besides mine, and my coach’s.  Then there were the snarky titles: “Thanks for the memories” – sounds like it’s just the song I was listening to, right?  Well, sorta. I was listening to Fallout Boy. It was also a pot-shot at a fellow Strava-er that I was annoyed with. At the end of the day, though, it doesn’t matter how many kudos you got on Strava.  What matters is what your body, mind, and spirit got from your training. 4) I was as focused on other’s workouts as much as my own. This is a bad one. It goes back to embracing that every athlete is different. Everyone has a different life as well. Over the summer, I worked 24 hours straight sometimes at a demanding internship in an equine hospital. Truth be told, I love veterinary emergency work and I understand how important it is for my future career for me to get experience now. It is completely unfair to focus on how pristine other people’s training schedules are when they are living a completely different life. Breaking down their workouts does nothing to enhance my training. All it does is waste precious time and emotional energy. unnamed-35) Strava became king You know that there is a problem when you are stressed out because you don’t have internet access and you can’t upload a workout right away.  Trust me. It’s okay. Your body knows that you had a breakthrough long ride!  There is a saying in the world of Strava users: “Strava or it didn’t happen.”  I think it’s meant as a joke, but the mentality is completely wrong. Your body doesn’t need Strava to recognize that you trained. When you have a melt down because your watch “ate” your run and you now can’t upload it, that may be a sign that there is a problem.   I’ve now been Strava-free for weeks and I couldn’t feel better about the decision.  It was hard to pull the plug on it, but now I’m so glad I did.  The stress about how my average in the pool or on the bike is going to look if I take a bit more rest so I can go harder on the intervals is gone.  I’m not stressing about how much or little everyone else is training.  My training is, once again, about my own journey.  And that’s how I feel it should be for me.  If you use Strava and it works for you, I’d love to hear your thoughts and stories. I know many people love using it to stay accountable and that’s great.  However, if you start to experience any of the above-mentioned symptoms, I encourage you to search yourself to evaluate if your relationship with training-related social media is healthy for you. If it is, great!  It if isn’t, maybe it’s time for a little purge. Happy training if you’re in your offseason. Happy racing if you are a star Nordic skier like some of my teammates and this is your season! The post Tough Training Lessons from Strava appeared first on Team Athletic Mentors.

Giving Back: Getting by with a little help from the elves

January 3rd, 2016 by Team OAM NOW / Athletic Mentors
By Jim Allan, Team OAM Now Cyclist
line up at startA December holiday ritual for members and friends of the OAM NOW/ATHLETIC MENTORS Team is the annual Elves and More Bicycle Build. The Elves and More West Michigan organization raises funds to purchase bicycles that are assembled by volunteers and then distributed into an undisclosed neighborhood to boys and girls. Their involvement and record is impressive as described in the background information:
“In the last eleven years, Elves & More- West Michigan has provided 11,800 new bikes and helmets and 3,300 treasure bags of toys and needed items to all the children in the ten neighborhoods of Grand Rapids.  With the financial help of many generous people and companies and the continuous efforts of our volunteers, we expect another amazing year.”
pic from alanAfter dressing for the task in festive Christmas caps and capturing the obligatory pre-event photo, the team went right to work assembling the bicycles. A nice group attended the event including: Leonard Van Drunen, Pete Chadwick, Steve Schousen, Jim Allan, Dan Gauthier, Roxane Kippen, Danielle Nye, Mike Hoogerland, Greg Neagos, Paul and Steve Buccella, Jim Fottis, Dave Newton, Alan and Mari-Megan Moore.There is usually a re-training period for the returning alumni as well as tips for the newbies and, after a little startup balancing of assignments, the work table and surrounding work stands become a whirlwind of activity. It doesn’t matter what your skillset is coming into this event, everyone leaves with an appreciation for all aspects of bicycle construction.
building bikes 1 croppedThe whole process is dependent upon on-the-job training and, as such, a few bikes are returned until all the requirements are met.
It is always gratifying to see Steve Buccella’s father Paul, who is approaching 95 years old and is now in his second year of helping us, happily pitching in to help unpack the bicycles and prepare them for assembly.
Our method of counting the completed bicycles included a flaw, so we have to estimate that in a (90) minute period our team assembled in excess of (120) bicycles. The total output of all teams was in excess of (1100) bicycles.
DCIM123GOPROAnd this event is not all work and no play, since we always follow with a conversational ride to Rockford for lunch and then further up the White Pine Trail. Unfortunately, we were met again by rain, so this year we were more attentive and turned around before reaching the 25 mile point.
finished bikes 2All in all, it’s an outstanding way to spend a Saturday with great team mates to benefit an outstanding cause and have a lot of fun while connecting with community.
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Pro Bike: Kaitlyn Patterson’s Winning LIV Lust 27.5

December 14th, 2015 by Erin Young

Few mountain bikes come from the dealer ready to race. Even the highest level models need some adjustments or small equipment swaps to meet the racer’s build, style, and preference. But, what happens when a rider buys a mid-level, quality-designed bike with no real intent on high level racing and then finds herself quickly ascending through the sport over the next 18 months? In the case of Team OAM NOW rider Kaitlyn Patterson‘s full suspension Giant, it meant lots of changes.

This rig netted a slew of podiums, including wins at Ore to Shore, Peak to Peak, and 2nd and 5th, respectively, at Chequamegon 40.

This rig netted a slew of podiums in ’15, including wins at: Ore to ShorePeak2PeakGravel Grinder and 2nd and 5th, respectively, at Chequamegon 40 and Iceman.

A Rocks Brothers post reduces weight and adds some style. KP like her Salle Italia SLR Lady saddle. Pit stop sealant handles the little punctures.

Rock Brothers post reduces weight and offset, and adds some style. KP likes her Selle Italia SLR Lady saddle. Pit Stop sealant handles the little punctures.

Stan's ZTR Podium 27.5 wheels are run tubeless with sealant, wrapped by Schwalbe Racing Ralph tires, chosen for their great all-around performance.

Stan’s ZTR Podium 27.5 wheels are run tubeless with sealant, wrapped by 2.25 Schwalbe Racing Ralph tires, chosen for their great all-around performance. KP ran them at 18 and 22 psi (F/R) for Iceman. The Q15mm front hub keeps steering stiff and responsive.

KP's bike started as a LIV Lust 2. The award winning Maestro suspension gives 4 inches of quality travel and the 27.5 wheels quick reflexes and big wheel stability.

KP’s bike started as a LIV Lust 2, size Medium. The award winning Maestro suspension gives 4 inches of quality travel and the 27.5 wheels offer light weight, quick reflexes and big wheel stability.

Front Wheel C RS

Rock Shox XX fork holds up the front. A hydraulic suspension lockout can firm up both ends of the suspension. The OEM Shimano caliper clamps an Alligator Windcutter rotor.

The cockpit is set up with 22 inch Truvativ Noir carbon straight bars, Shimano Deore brake levers, a SRAM XO rotary shifter and stock grips. The lockout is to the left. A Garmin 520 notifies of additional Strava segments mastered.

The cockpit is set up with 22 inch Truvativ Noir carbon straight bars, Shimano Deore brake levers, a SRAM XO rotary shifter and stock grips. The lockout is to the left.

The Lust uses a hydro formed Aluxx Aluminum frame for stiffness, with Giant's 3F, women's specific geometry.

The Lust uses a hydroformed Aluxx aluminum frame for light weight and stiffness, with Giant’s 3F, women’s specific geometry. A Blackburn carbon cage does water bottle duty and a XX shock provides the rear suspension.

For a more athletic posture, the Lust swapped the original stem for a 90 x 30 degree Contact SL, run inverted. A mounted Garmin 520 notifies of additional Strava segments mastered.

For a more athletic posture, the Lust swapped the original stem for a 90 x 30 degree Contact SL, run inverted. A mounted Garmin 520 notifies of additional Strava segments mastered.

The Lust was converted to a 1x system, with a 32t RaceFace chainring mounted to the OEM SRAM S1000 crank arms, gold KMC chain, and SRAM PG1070 10spd, 11-36t cassette. A SRAM X9 derailuer handles the shifting and the OEM Shimano caliper clamps a SRAM rotor.

The Lust was converted to a 1x system, with a 32t RaceFace chainring mounted to the OEM SRAM S1000 crank arms, gold KMC chain with Squirt Wet lube, and SRAM PG1070 10spd, 11-36t cassette. A SRAM X9 derailuer handles the chain movement, with an OEM Shimano caliper clamping a SRAM rotor.

When the modifications were done*, Kaitlyn had personalized her Lust to get the most from the responsive frame. Only the brake caliper and levers, crankarms and grips remained from the original purchase.  And if you’ve followed Kaitlyn at all this season, you can’t argue this is one fast bike!

* Kaitlyn would like to give a great thanks to Team OAM NOW team mate Alex Vanias for all the work he did wrenching on her bike and making it the race winning machine it is.

 

 

 

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Team Turkey Trot- The Annual Tradition

December 10th, 2015 by Team OAM NOW / Athletic Mentors
By Roxane Kippen, Team OAM Now Multi-Sport Athlete turkey trot groupThe Turkey Trot is a long-standing running tradition that began as far back as the early 1900s. I heard on the news over the Thanksgiving weekend that a turkey trot is now the most popular annual running event in the US with hundreds of thousands participating each year.  Turkey trots are also known for benefitting local charities.  Let me share with you a little turkey trot tradition I have. For the last four years, a few members of TEAM OAM NOW have gathered with friends and others in the triathlon, cycling, and running communities at a local trail for a slightly less traditional version of the turkey trot. Seidman Park is home to several miles of single track trail used for hiking, running, and cross country skiing.  We have fondly named our run the Bloody Knuckle Turkey Trot due to the rugged conditions of the trail and the multiple falls one unnamed team member managed in a single loop around the park. The month of November typically signifies a return to running for me. I usually take the month of October off from running and focus on mountain bike racing. I started my ease back into running with a 2-mile run one week, a 3-mile run the next week, a 4-mile trail run the week before Thanksgiving, then arrived at this year’s Bloody Knuckle ready for my 4th run since September. An invitation to the event is extended to the members in the Athletic Mentors Cycling Group on Facebook and to other friends and family by word of mouth.  We have had as few as 5 and as many as a dozen runners in prior years. This year we were faced with continual rains the day before and the day of Thanksgiving, yet 8 brave souls showed up and were willing to run through the woods, burn some calories, share post run donuts and coffee, and just enjoy each other’s company. There were quite a few other runners and cyclists passing by the park as well, and we served as an interesting aid station with our coffee, hot chocolate and boxes of donuts. While there is no entry fee for this run, we did collect donations to benefit Freedom in Motion, a local organization that collects old bicycles and bike parts, refurbishes them and provides them to those in need. Their cause seemed like a great match for us and we raised over $120 with our small group and also donated some bike parts as well. turkey trot girlsWe do have an official podium ceremony, complete with turkey crowns for the 1st and 2nd place finishers. This year, new OAM NOW team member, Danielle Nye took the top turkey. I rounded out the top 3. Thanks to some course navigation errors made by some of the male competitors, the ladies swept the podium. Team members Jim Allan and Bob Schultz were also attending their 4th Bloody Knuckle. I just read in teammate Kaitlyn Patterson’s blog, “If it is not fun, you’re not doing it right.”  This is so true and a great reminder never to take yourself too seriously that you don’t have fun along the way. I think running around in the woods on a rainy morning with friends and teammates chasing a turkey tiara is pretty fun. If you are interested in joining the fun next time, keep your eyes open for the Bloody Knuckle – New Year’s Eve Edition. The post Team Turkey Trot- The Annual Tradition appeared first on Team Athletic Mentors.

It’s a Dershem 1st, 2nd and 3rd for Team OAM NOW

December 7th, 2015 by Marie Dershem

Dershem trifectaIt is hard to believe that this past Saturday, Aric, Christian and I (Marie) Dershem headed to race cyclocross in December in Michigan with no snow on the ground and relatively mild temperatures. This past Saturday, the Dershems (along with several other teammates) raced the State Championship Cyclocross race in Rockford, Michigan in near perfect conditions.

The course offered a good deal of off-camber fun, tight corners, some big mud puddles, rough, grinding climbs, and a fun fly-over. It was a relentless hammer-fest in that there was little time to rest but good opportunities to push through pavement sections.

Christian flyover upChristian was the first to race at 9:15 in the morning. It was foggy and cold, but that didn’t slow this little guy down. He put his game face on and turned up the heat. He even carried his 30 pound bike up the fly-over (keep in mind he barely tips the scales at 70 pounds), hopped back on and rolled down like a pro. Christian flyoverHe finished with a huge smile on his face, even though he was unaware that he has won the State Championship in ages 9-12. When he found out he won… pure joy.

Christian finish

 

 

 

 

Inspired by the littlest Dershem win, Aric and I headed onto the course at the same time. The Women’s CAT 1/2/3 lined up and were released onto the course just a minute before the CAT 3/4 men. I had a rough start, but keeping a strong and steady pace throughout the race, I managed to work her way up to a 2nd place finish, passing 3rd place in the last lap of the race. I was thrilled to share the podium with two strong women, and privileged to race in a strong women’s field.

Aric’s race started out fast with a crowded field of CAT 3/4 men. With a strong start, Aric kept his eyes on his main competitors, just a few bike lengths ahead. Trading spots through the first half of the race, Aric was feeling strong and having a blast. Aric podiumA small crash slowed him down, losing the front group, but keeping them in sight. On the last lap, he pressed hardtop pass 4th place, coming in for a 3rd place podium finish.

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It’s a Dershem 1st, 2nd and 3rd for Team OAM NOW

December 7th, 2015 by Marie Dershem

Dershem trifectaIt is hard to believe that this past Saturday, Aric, Christian and I (Marie) Dershem headed to race cyclocross in December in Michigan with no snow on the ground and relatively mild temperatures. This past Saturday, the Dershems (along with several other teammates) raced the State Championship Cyclocross race in Rockford, Michigan in near perfect conditions.

The course offered a good deal of off-camber fun, tight corners, some big mud puddles, rough, grinding climbs, and a fun fly-over. It was a relentless hammer-fest in that there was little time to rest but good opportunities to push through pavement sections.

Christian flyover upChristian was the first to race at 9:15 in the morning. It was foggy and cold, but that didn’t slow this little guy down. He put his game face on and turned up the heat. He even carried his 30 pound bike up the fly-over (keep in mind he barely tips the scales at 70 pounds), hopped back on and rolled down like a pro. Christian flyoverHe finished with a huge smile on his face, even though he was unaware that he has won the State Championship in ages 9-12. When he found out he won… pure joy.

Christian finish

 

 

 

 

Inspired by the littlest Dershem win, Aric and I headed onto the course at the same time. The Women’s CAT 1/2/3 lined up and were released onto the course just a minute before the CAT 3/4 men. I had a rough start, but keeping a strong and steady pace throughout the race, I managed to work her way up to a 2nd place finish, passing 3rd place in the last lap of the race. I was thrilled to share the podium with two strong women, and privileged to race in a strong women’s field.

Aric’s race started out fast with a crowded field of CAT 3/4 men. With a strong start, Aric kept his eyes on his main competitors, just a few bike lengths ahead. Trading spots through the first half of the race, Aric was feeling strong and having a blast. Aric podiumA small crash slowed him down, losing the front group, but keeping them in sight. On the last lap, he pressed hardtop pass 4th place, coming in for a 3rd place podium finish.

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My First Year With Team OAM NOW- Peter Chadwick Reflects on the Transition from Runner to Cyclist

December 4th, 2015 by Team OAM NOW / Athletic Mentors
By Peter Chadwick- Team OAM Now Cyclist Pete - Lawton RaceMy cycling career started with a suggestion from Dr. Matellic from Orthopedic Associates of West Michigan, who told me my running career was over, in particular running marathons. He indicated that cycling might be a good solution for me since I liked to do long endurance events. Initially I was reluctant, but kept the thought of what he said in my mind. I purchase a road bike, but I had no idea what to do. I began to ride with the club side of Team OAM / Athletic Mentors on Tuesday’s and Saturday’s where they spent time helping me become a better group rider. As I progressed, I felt fortunate when I was allowed to join the team this year as a member of the Elite Club Team. I probably have driven most of my teammate’s crazy by asking a bunch of questions throughout the last year, but they have always been so gracious in their answers so that I can learn to become a better cyclist. I have spent a lot of time watching how various cyclists ride their bikes throughout my rides as well as races. I entered Barry Roubaix and the Lowell 50; it was a huge challenge for me to ride gravel, but my teammates were very supportive. As my confidence has grown, I decided to enter some races. Initially, I was quite concerned but with the help of the team, I found my apprehension lessening. I entered Tour de Frankenmuth, Le Tour De Mont Pleasant and Maple Hill Race for Wishes. Each of these road races were at Cat 5 level and with each one, I was able to improve my cycling skills. By the second race, I ended up in the top ten and the final race at Race for the Wishes, I ended up 6th. 11870769_10207848709835137_3224839420856874371_nI went to a team sponsored event to learn about riding in a criterium. This event helped me understand some of the things that go on during races which were extremely helpful. It’s another great example of our team giving their knowledge and time to others. I did take on another challenge to attempt to ride in the Gaslight Criterium. This most certainly was stepping outside of my “comfort zone”; however, I needed to have another challenge. Not knowing necessary what to expect or if I could handle this type of ride, I found out very quickly that it’s a different kind of ride than a road race in that there was no letup throughout the race from corner to corner. Finishing the race was a great accomplishment for me and I am thrilled that I did it. The last race I did was the Lowell 50 which as most know is a gravel race. Being a wet and cold day, it forced me to handle my bike better. I was very happy with my results as my overall time was better than the Spring Lowell 50 and I ended up 5th in my age group. I know that riding in the “club” and Cat 5 is at the beginner cycling levels on the team, but it was a big change for me. Going from what I loved in running marathons, to cycling was a big deal for me. This basically started all because of a suggestion from Dr. Matellic at OAM for which I am forever grateful. I also would like to say that I appreciate all my teammates for their help since I started cycling. The post My First Year With Team OAM NOW- Peter Chadwick Reflects on the Transition from Runner to Cyclist appeared first on Team Athletic Mentors.

Lessons from a Cinderella Season: Patterson Reflects on Stellar 2015 Season

November 29th, 2015 by Team OAM NOW / Athletic Mentors
By Kaitlyn Patterson, Team OAM Now Multi-sport Athlete This spring if anyone had told me that in six months I would be one of the fastest mountain bike riders in the Midwest and a dark horse contender at Iceman, I never would have believed them. This season still seems a bit surreal as I managed to defy anyone’s expectations, especially my own. It is often said that there is more to learn when you lose than when you win. Although I was able to enjoy a fair share of winning this season, the year was not without lessons, and I believe I learned something valuable every race. IM 2015Race smart This is a cardinal rule of road racing, but is sometimes underappreciated in cross-country events. However, with my favorite races being fast, open, point-to-point events, making good decisions and thinking fast are crucial. The biggest thing I learned about winning races is to either make decisive moves or conserve energy, nothing in between. As the miles ticked down at Ore to Shore and Mindy and I battled for the win, I couldn’t think of anywhere I could make a decisive enough move to get away, especially with net elevation loss and a group of guys fully capable of bridging me back. Although I was not confident in my sprinting ability, I waited on her wheel until the final stretch and squeaked out the win. I knew Iceman would be my greatest test of racing smart as the field was extremely talented and experienced. With the course conditions lightning fast, the race turned tactical after a lead group of five of us got away from the field ten miles in, including decorated riders Chloe Woodruff, Georgia Gould, Katerina Nash, and Erin Huck. Nobody was keen on pulling, so I led more than I should have, but this also allowed me to lead through the singletrack sections (my weakness) to avoid having to chase back on. Despite multiple attacks on the group, nobody was able to split it up, and it looked like the podium would be determined in the finish venue. I figured if we all entered Timber Ridge together, I would likely take fifth as I didn’t have as strong of skills or explosive power as the others. Instead, I decided to play my card on the final sustained climb leading to Madeline’s trail. Unfortunately, the move was not strong enough and too early and the group easily responded. We hit the base of woodchip hill together just before entering Timber Ridge and I saw what a truly definitive attack really was as Chloe and Georgia powered away. With no matches left, I couldn’t respond to anything and took 5th. I was thrilled to be able to be a contender in a world class field and learned from racing with the best. Be aware of race dynamics An important part of smart racing is to be aware of the external factors that will shape the race dynamics. The biggest part of this is knowing how the format of the race start will influence the dynamics of the women’s race. In large mass start events like Ore to Shore or Cheq 40, it is crucial to be strong and assertive at the start to get in a fast group of guys. This pays dividends to be able to draft instead of chasing throughout the race. Although huge mass starts make me nervous, I found that focus can bring calm and confidence. Keying on an experienced female racer’s wheel at Ore to Shore helped me to block out the surrounding chaos and set me up for a great race. However, at Cheq 40, fending off panic in the opening rollout cost me the opportunity to race in a faster group and contend for the win. Many races use wave start formats with relatively short intervals between waves. Here, it was important to know if there will be a faster guy’s race catching my field that would pull my race back together or allow me an opportunity to catch a faster wheel. Being aware of these dynamics were important to my wins at Arcadia Grit and Gravel, Peak2Peak and Michigan Mountain Mayhem. hines TTRace calendars and goals should not be set in stone Although I had intended to be a multi-sport athlete this summer with a mix of mountain events and tris on my calendar, this had to be reconsidered after an IT band injury. It turned out GR Tri would be my first and only tri of the season as my running was sidelined for weeks following that race. However, this gave me the opportunity to focus on my cycling and I added Maple Hills Race for Wishes as well as the State Championship TT to my schedule. These both proved to be valuable experiences and the focus on cycling through the summer paid off in my fall mountain bike results. Don’t let expectations limit performance It is undeniably valuable to think through race scenarios, make game plans, and set goals. However,  the reality of a race situation does not often match expectations and there are many factors more important than sticking to the game plan. My splits through the bike leg of the GR Tri were much faster than even my most ambitious projections and, with a lot of racing left, this made me nervous. However, the effort felt sustainable, my HR was reasonable, and I decided to disregard my speedometer and go for it. This paid off and I was able to hold the speed and take nine minutes off my bike split last year which set me up to win the race. This phenomenon happened again at the State Championship TT and I was less intimidated by the speed and took the opportunity to see what I was capable of. CTVBe confident Training and racing is undeniably a game of confidence. Its presence or absence can be the determining factor of a breakthrough performance or a subpar race. I learned to manage my own fickle confidence by trying to avoid being intimidated my competitors’ training or previous race results. Although experience is valuable, each race is a new challenge and past success does not determine a race outcome. The race will be determined by who is the strongest and fastest on that day. Also, a huge component of maintaining confidence through a season is having a strong support system. I could not ask for more in this area with my family, Alex Vanias, Team OAM NOW, Athletic Mentors, and my community behind me. …but not too confident As I just mentioned, past success and results are never a guarantee of future performances. I went into every race this year expecting a battle, no matter what the field looked like on paper. This allowed me to be mentally prepared for the challenges of every race. Remember why you are out there Although we train to race fast, the time spent out there is hardly a means to an end. My summer was not just highlighted by race results, but by group rides with friends and teammates, getting to know a new community, exploring new trails and routes (and making my Strava heat map reflect it), and chasing Strava segments. If it is not fun, you’re not doing it right. I had a ton of fun this season and I am excited for the coming year of racing for Team OAM! 2015 Highlights Mud, Sweat, and Beers-1st Arcadia Grit and Gravel- 1st Conquer the Village- 1st Grand Rapids Tri- 1st (new 70.3 PR of 4:30) Maple Hills Race for Wishes- 1st Cat 4 Hines Drive TT- 1st (25.4mph for 40k) Ore to Shore- 1st x50- 1st Glacial Hills State Championship- 1st Chequamegon 40- 2nd Boyne Highlander- 1st Michigan Mountain Mayhem- 1st Peak2Peak- 1st Iceman Pro Women- 5th The post Lessons from a Cinderella Season: Patterson Reflects on Stellar 2015 Season appeared first on Team Athletic Mentors.

Iceman: Quest for the Podium

November 15th, 2015 by Team OAM NOW / Athletic Mentors
By Chris Abston, Team OAM Now Cyclist 2014icemanICEMAN!! Why is this race one of the best races of the year? What is the allure of this famous race? It’s a race with so much history and is recognized not only nationally, but also worldwide. This was the 26th year of this race that is deemed the largest point-to-point MTB race in the country. It started in 1990 by a few guys who wanted to see if a mountain bike could make the trip from Kalkaska to Traverse City. 35 eager participants made the trek. Now, this year over 5,000 participants took on the challenge to conquer the historic event. The first year there were no prizes just the satisfaction of accomplishing the goal. This year, the total purse was a whopping $61,430.00. So, as I look at this race, comprised mostly of fire roads, two track and some single track, just shy of 30 miles with about 1,700 ft. of climbing, I ponder why this race is so important to many. The race is not technical by any means. Thank god because its no secret that I am not a very good technical rider. I would call it a time trial thru the trees and forest. A pure hammer fest. No real pre-riding is necessary unless for the last 4 miles or so because that part changes from year to year. I started racing bicycles 4 years ago at the ripe old age of 44 and I feel like I am still a neophyte. My first Iceman was in 2011. It was only my 3rd race ever and my first MTB race, so I really had no training guidance other than just riding hard all the time.  A few days prior to the race I was a little off and not quite feeling 100%. After registration on Friday, I started to develop a fever, but I didn’t know how high. When we arrived at our friend’s house, I was surprised that my temp had spiked to 102. I was unable to get any sleep that night and also unable to get the temperature to budge. My wife and friends tried to talk me out of the race, but I was bound and determined. I was not about to let a fever stop me. As I warmed up, I started to develop a cough, but it seemed mild. As the race progressed, the cough started getting worse and by the time I finished I could not stop coughing. I crossed the finish line with a time of 2:27:57 on my old 1999 26” Cannondale hardtail. Unfortunately, I wasn’t up to sticking around and enjoying the festivities that were taking place after the race so we packed up and went home to Livonia to rest for the remainder of the weekend. My symptoms hung on so off to the doctor I went. It was determined that I had developed pneumonia. I wasn’t able to work for a week. It was just awful. For what? A race. A silly race that placed me 54th out of 92 in my age bracket. What was it about this race that I felt so compelled to compete in when my body had other plans? That winter I ended up joining my first cycling team “The Racing Greyhounds” out of Livonia. As I started to meet new people and develop relationships, I began to learn the importance of doing well at Iceman. What I started to learn was that even though a person did well at other races, it seemed that your Iceman results were indicative of how good you really are. My 2012 Iceman was much better. I went into it feeling pretty strong. Because I started in wave 13 or 14, there still was quite a bit of congestion in front of me. I remember picking up my bike and running thru some of the single-track to try and get around it. I trimmed my time to 2:06:56, good enough for 15th place in my category. Unfortunately, the 2013 Iceman was a bit of a motivation challenge for me. In 2012, I went from a road Cat 5 to a Cat 3 in 4 months. Seeing that I was 46, I felt that I needed to justify my Cat 3 status, after all most of my competition was only 20-25. I have children that are as old as the kids I was racing against. After the road season was over, my training slipped a little bit and I didn’t feel as confident going into Iceman. My time that year was 2:05:21 and good enough for 13th place in my age group. Still better than the year before, but not really where I would of liked to have been. 2014iceman1As the 2014 season began, I was bound and determined to leave my mark on the race. This was my first year with Team OAM Now/Athletic Mentors and I wanted to have a good showing not only for my new team. but I was also feeling a bit of pressure from my old team. I was riding well going into the fall, but my dreams were quickly washed away one month prior to Iceman when I crashed 5 hours into an 8 hour endurance MTB race at Addison Oaks. As I put my head down for a brief second to get aero and build up some speed on a long straight-away, I raised my head only to find out that I veered off the paved path and was heading for a tree. I thought “Oh God this isn’t going to end well!” I ended up missing that tree, but I was still going too fast to be able to control the bike. A second later, I found myself lying on my back in excruciating pain. My bike was about 10-15 feet away from me so I must have flipped over my handlebars and landed on my head because my helmet was cracked and my face was cut up. The Garmin data showed that I was going 25mph when I crashed. A trip to the emergency room resulted in stitches to close up my the gash above my eye, a separated shoulder, and a fractured back. My season was over, no Peak-to-Peak race and, more importantly, no Iceman. A huge disappointment for me because I was feeling very confident in my abilities at that time. I had to wait two months until I could get back on the bike and it was a long 9 months until I felt 100%. As the 2015 season began, I thought to myself, “I am 48 years old and I am not getting any younger.” I felt if I could produce a time of 1:50 or less at Iceman, I could be in the running for the top spot, if not at least the podium. I was racing quite a bit leading up to Iceman., but again I was involved in a crash at the Gravel Grinder in Boyne on October 3rd. Even though my ribcage was pretty sore, the doctor confirmed that there were no broken ribs, but some bruising of my ribs and internal organs. I lost a little fitness because I had to back off my training for a couple of weeks while I healed up. As race day approached, I was wondering if those few weeks that I had to back off would affect my overall performance. I attended a pre-ride of the last 4 miles that Terry Ritter organized the day before the big race and I felt pretty good. The morning of the race it was a crisp 37 degrees and sunny. I felt good, my legs felt good, and it was time to rock and roll. I was in Wave 2 this year and hoping I could get in with a fast group with the goal of not having to wait for anyone on the single track. The start of the race was seemed slow as we rolled thru Kalkaska. I found myself pinned in the middle of the pack. I couldn’t get out to try and speed things up a tad, but at the same time I tried to tell myself to stay patient because it’s a long way to the finish. At the 12 minute mark, I was attempting to pass someone on the two track and I ended up clipping his handlebars and we both went down. I was thinking “You have got to be kidding me…. I am going down again…do I know how to ride a bike?” As I picked myself back up, I noticed my handlebars were off by 90 degrees. My heart sank when I tried to move them back and they didn’t move. I tried again, but this time I put everything I had and got the stem to move back into a position that wasn’t perfect but it was good enough. As I hopped back on my bike, I also noticed my front wheel was out of true, but it wasn’t bad enough where it was rubbing on the fork. I tried to stay relaxed and tried to get back into a grove. At that point, I figured winning was not an option but I would try for a podium spot. My goal was to try and finish strong and make up some time at the end of the race when hopefully others are getting tired and slower. Towards the end of the race I felt pretty strong and I could tell I was making up some good time as I was passing quite a few people. As I crossed the line, my Garmin was showing that I finished in the 1:50:00 time frame. I knew this time was where I wanted to be, but wondered if the crash had cost me a spot on the podium I so desired. After I relaxed and chatted with my wife and other racers, I rode my bike back to my car to get a change of clothes. Upon checking my phone, I saw a text from Richard Landgraff saying “Great ride. Looks like you won your category.” I was shocked and couldn’t believe it! I thought it was pretty cool that he was checking it out online. 2014podiumPosted results confirmed that I won my category of 48 yearr olds with a time of 1:50:35. I finished strong as planned. At the first check point I was in 4th place in my age group. At the Williamsburg check point, I had moved up to 3rd. The 3rd check point I moved into 1st and I held that until the finish. Standing on the podium and looking out to see my wife, friends, old teammates, new teammates and hear the huge crowd cheer, not only did I realize how blessed I am to be able to experience a victory at Iceman, I finally realized what the allure of the Iceman Challenge is all about. The post Iceman: Quest for the Podium appeared first on Team Athletic Mentors.