Time to shut-er' down!

I went for a fartlek workout with the uOttawa triathlon club yesterday, for what I thought would be an ideal training session leading up to the November 3rd Cookie Run. While the workout was fun (and it's always refreshing to meet and train with new people), I woke up this morning with quite a bit of tension and soreness in my legs. Pretty standard workout-induced fatigue, right? 

Well, were this the middle of the summer or during a regular training week in one of my "Build" blocks, I would have accepted this fatigue as normal and would have continued with the prescribed training for the day. However, as I sat in bed this morning, dreading the bike workout I had planned for later this evening, a thought occurred to me. Why exactly am I still training this hard? The race season is done after all...

("Hey Bro, can we take a chill pill yet?" said Alex's body to.. Alex)

Perhaps it's because I'm registered for the Cookie Run and have vowed to set a blistering pace. Or perhaps it's because the indoor winter-race series at the Peak Centre is starting soon and I want to improve upon my results from last year! Whatever the reason, I've realized (and I'm sure this is the case for many other athletes) there will ALWAYS be that "next objective". At some point, it's important to step back and reassess the goals that you had set out at the beginning of the year.   Did my original training plan indicate that I would be training to break 40 minutes for the 10k cookie run? No. But my pride and competitive edge have blinded my more "rational side" and inspired me to prolong my offseason for the better part of 2 months. 

While I definitely do not propose that an aspiring athlete should take a few months off training à la Contador, there isn't much use in doing what I've been doing for the last while. That is, training fairly hard in a couple of different disciplines without a real plan or structure. Physical gains are highly unlikely with such an approach, and if anything you are more likely to burnout or over-train. I would argue that this time is probably better spent resting, both mentally and physically. 

("Contador is looking very much forward to his holidays. "From now on, I will rest and disconnect a bit from the bike. I need to give my body and my head some rest. until the next team meeting, which will be mid-November on the island of Gran Canaria, I will not touch the bike at all." - Cyclingnews)

It is thus, and after quite a bit of deliberation, that I finally decided to embrace the "off season". In order to progress further, this time will be necessary to recuperate from all the hard work this year and come back stronger and even more focused.   

If any part of what I've written above rings a bell or sounds familiar to you, read the bullet points below!

When should you take a break?    

I think a good rule of thumb is; If - more and more frequently - you find yourself dreading or avoiding workouts, the chances are you are due for a break.  We tend to mostly rely on physical cues from our body (soreness, fatigue, illness, injury) to determine our pauses from training.  I think it could be argued that the psychological side is just as important as the physical part.  If your head isn't completely in the game and you aren't fully committed to your training plan - progress and achieving your objectives will be much harder.  

Most importantly, and unless you are a paid professional, you should still be deriving fun from your training!  It doesn't matter how inflated your ego, or how important you think that next event is - if you don't enjoy the work you put in, it's time to take a break!

(If you want to succeed, you need to live and breathe the bike)

How long should such a break be?    

I have yet to find any convincing literature on the subject, but recent studies (in runners) have suggested that VO2 max decreases by roughly 6% after two weeks of no training, and decreases further to about 19% after 9 weeks. So, even if you were taking 2-3 weeks off the bike, the odds of losing all the physiological adaptations you gained throughout the season are low. In any case, such a break will leave you feeling refreshed and more motivated than ever.  

What I've done in the past, is take a solid 4-5 days of no training (until I feel like a zombie. *cough* I mean until I resemble your average Canadian).  After this, I will slowly start incorporating some light cross training (running, hiking, rock climbing, swimming), and will do this for another week or two.  There shouldn't be any set time for how long you should take off the bike, but for me it usually ends up being around 2 weeks.  (Usually the point where every part of my body is screaming to hop back on the bike).   

Don't get me wrong, the transition back onto the bike may be uncomfortable at first, but that doesn't matter.  It's not like you're aiming to peak while there's still snow outside or looking to set a PB in January.  This adaptation period should coincide with a return to the basics.  A pre-base period perhaps, where the focus should be on slowly building back your endurance and speed skills.  (Smooth-cadence roller sessions can be great for this).  This period may also be a good time to incorporate some strength work in the gym as well!

What can I do during my break from cycling?     

One thing I've observed in most athletes that I train and race with is that we tend to lead very regularized and routine lives.  The training, the nutrition, the recovery - they all hold a particular (and often strict) place in our lives.  Take advantage of this training vacation to break away from your routine and be more spontaneous!  

Here are a couple of no-brainers for ya:

- Catch up with friends you haven't seen in a while.  

- Spend more quality time with family and loved ones.  

- Try some new activities.

- Catch up on sleep!

- Have that treat that you would normally avoid during the race season.  

(All things in moderation.. Don't overindulge or you could end up ballooning like Jan Ullrich come spring time.  Unfortunately for you though, even a fat Jan Ullrich puts out a few hundred watts more than you!)

Finally, as you approach the end of your break and your mind starts thinking more and more about biking, take some quality time to plan your next season.  Athletes who clearly identify goals and tailor their training plans to meet these objectives fare much better than their counterparts who flounder from group-ride to group-ride, leaving their form and fitness to chance. 

That's all for now! 

Cheers to a great off season!

Alex

Fall Riding at the Peak Centre!

On Saturday, I participated in my first Peak Centre Stage of the 2012-2013 Winter Racing Series!  (And boy did I forget how tough these races were...)

For those of you who have problems with motivation and training at this time of year, you'll be pleased to know that the Peak Centre for Human Performance (and various participating locations across North America) is hosting an indoor Computrainer-based racing series.   Having tried and compared different alternatives (Tacx VR races, spinerval workouts, sufferfest workouts, etc.), I can firmly say that nothing comes close to riding on the limit in a Computrainer race for 40-45 minutes against 120+ riders from across the continent.

While 2012 marks the start of the 9th edition of the Winter Racing Series, the list of participating locations has increased exponentially over the last 2 years.  With riders lining up across Canada and the USA, the level of competition keeps getting higher every year.

The concept is really simple; you register ahead of time through your club, prepare your bike and gear appropriately, carb load the night before (optional but recommended!) and get yourself ready to redefine what you thought was possible to achieve on a trainer.

What to expect:

(Shiny computrainers, sitting in a row, waiting for YOU to come and ride them!)

You will most likely be racing in a heat of 6-8 riders - the overall results from all the clubs are tabulated at the end of the week.  Once your bike has been set up on the computrainer and you have changed into your kit, one of the staff will get you to weigh in.  (One of the really cool parts of the series, is that riders will be presented with various stages and course profiles.  On flat/downhill courses, riders with possibly higher weight but bigger power outputs will shine.  On the flip side, lighter riders will excel on climbing courses).

Following the weigh in, you'll get a nice 15 minute warmup and a machine calibration to make sure everyone is on an equal playing field.  The rest.. goes by in a nice blur of pain!  

Throughout the ride (and after the race - on the Peak Centre Website) you will be provided with all relevant data.  (ie: power, max power, average power, watts/kilo, speed, average speed, etc.)  While the display is not the most beautiful, it's important to remember that Computrainer is renowned for it's accuracy (and not necessarily the eye-candy graphics).  

(Standard display for a Computrainer race.  Displayed data can be changed according to preference.  You can also track your position across the profile throughout the ride.)

At the end of the week, all the results are put together and stage/GC/KOM/Sprint results are posted online.  With 25 stages up for grabs, the battles for the different virtual jerseys are often hot!

If you're tired of riding by yourself in the basement or you're looking for some fun offseason challenges, come give one of these rides a try! I guarantee you'll "enjoy" it!

Alex

The Hog, at it again!

(Johan Bruyneel, "The Hog",  in the spotlight again)

Just when you thought things couldn't get any weirder (or desperate) for Johan Bruyneel, the French publication L'Equipe reported that the recently-sacked Directeur Sportif could have somehow been responsible for Frank Schleck's positive control for the diuretic Xipamide earlier this year.

Indeed, an unknowing Schleck would have been given the diuretic and "sabotaged" by Bruyneel as a form of revenge or retribution for wanting to part ways with the Radioshack-Nissan team.  After all, with Frank's suspension, none of his UCI points would have been valid if he switched over to another team.  (Lest we forget, Jakob Fuglsang - who was sidelined by Bruyneel for most of the season over this same UCI points issue).

What do you think?  Is this too far fetched?  

After everything we've seen and read in the last few days, I wouldn't put anything past "The Hog".

Do the Du!

Yesterday was a bit of a stepping stone for me in my (young) life as an endurance athlete.

I competed in my first multisport event...

Yes, I can already see my roadie friends cringing and shaking their heads in dismay.  While this first foray into the world of duathlons was in direct contravention of rules 24 and 25 of the Euro Cyclist *(see below), I did maintain proper "Euro" etiquette by ensuring my legs were freshly shaven prior to the start.  A practice which, I'm afraid, doesn't seem to be prevalent in duathlons.  A quick survey of the other contestants confirmed what I had feared.  I was alone in a heard of HL's.  (Hairy Legs as they're called in the peloton).

(Locked and loaded.  At the start, chilling with the HL's)

All kidding aside, I had been looking forward to this event for the last 2-3 weeks after finding out from my father that I could take his bib for the race.  (This short event was not conducive to proper Ironman form-building, so he opted to go for a longer brick workout).  While I am by no means a runner, I knew that the specific "run" distances for this event - 3K, followed by 30k on the bike and wrapping it up with another 5k run, were not too inconceivable for me to accomplish.  Further, the 30k bike portion, which happened to be on the OBC Time Trial course, was right up my alley.  

So there you have it! Just a bit of running to warm the legs up, followed by a TT, followed by a 5k run!  Should be easy right?   Well, as it turns out, it's not so straight forward, especially if you've never tried running after a bike workout.

As I was lining up at the start line, I replayed in my mind the game plan that I had devised for the day.  Don't get caught up in all the excitement and attempt to follow the quickest runners.  Not only would I burn too many matches if I tried pushing the pace in the first 3k, but there would undoubtedly be many fast runners present for this split.  (All events started at the same time; the long duathlon, the sprint and the relays.) Therefore you would be seeing people with completely different pacing strategies.  

The horn went off and before you knew it I found myself near the front of the group pushing a 3:20 pace.  Ok Alex, time to keep that ego in check and slow'er down.  After getting that initial rush out of the way (and going momentarily anaerobic), I found 2-3 runners who were going at roughly 4 minute pace and kept it steady for Leg 1 of this 3 step race.  I exchanged quick "good jobs" with these running-mates, ran to my bike in the transition zone and attempted a "quick transition".  After a bit of fumbling and making sure that I wasn't forgetting anything, I navigated my way out onto the parkway and readied myself for phase #2.

(On the run.  First split: 11:29)

I quickly got myself up to cruising speed and was actually surprised at the amount of people I caught in the first 4-5 minutes on the bike.  (I guess the majority of people there were stronger runners).  I started drinking some water and popped a gel before I really got into my zone.  My goal was to hold 40k/h in order to save some energy for the final run portion.  I knew the course well, so there weren't really any surprises.  It was windy or fast in the same usual spots.  Before finishing my first loop, I had passed all but one of the competitors who had beat me on the 3k run.  (I think 15-20 people were ahead of me at the start of the bike leg)

As I did my turnaround I was able to see my adversaries coming, and was thus able to gauge how much of a lead I had.  (Roughly 1.5 minutes over 3rd place after 15 kilometers, as it turned out).  On the flip side, the turnaround also allowed me to see how far behind the leader I really was.  He had gone out really fast on the run and seemed to be maintaining the pace quite well through his bike leg.  (I'd say at this point he was a solid 3-4 minutes ahead of me).

(Time to git'er done!  Rockin the armwarmers with a sleeveless jersey.  HOT!) 

Coming into the final 2-3 kilometers of the bike leg, I shifted gears and ran a higher cadence so I could flush the legs out as much as possible before my run.  As I dismounted and parked my bike, my garmin read 39.6 k/h - not too far off my pre-race goal.  I quickly put my running shoes on, took a final swig of water and jogged out of the transition zone.  

I had been warned that the final run of a duathlon is always the hardest portion of the race.  Some have referred to it as "running with a bear on your back".  Having this in the back of my mind through the first two legs, I was pleasantly surprised to see that my legs were responding very well.  Granted, I wasn't going to be setting a Personal Best for my 5k, but I definitely wasn't going to be walking it either.  (One of my friends had joked that I would probably be doing the Ironman-Shuffle during the final run).

In any case, I put myself right back into the hurt locker and kept myself there for 20 minutes and 45 seconds.  (Interestingly, only 1 minute off my 5K PB - fresh.)  At the finish line, I was greeted warmly by Catherine, my mother and Cat's mother.  Bagels, bananas and gatorade were thrust upon me, and I appreciatively devoured them.  In the end, it was an awesome experience and I really hope to try some more multisport events in the near future! (Perhaps a Triathlon next year??  Dun dun dunnnnn...)    Thanks also to Cyclelogik for their support and hooking me up with my race wheel!

(Oh, and I guess I can mention that I was able to hold my placing after the bike!)

Results can be seen here.

And for those who actually read through the whole thing, here are rules #24 and #25 of the Euro Cyclist which were broken this weekend:

24. One shall NEVER, UNDER ANY CIRCUMSTANCE, associate with triathletes. This cannot be overemphasized! It is FORBIDDEN to have any number inked onto one’s body before a race.

25. Any physical activity other than cycling is STRONGLY FROWNED UPON. This includes any form of running or swimming and their derivatives (this includes walking). The ONLY TWO other sports with a recognized degree of euro are: cross-country skiing and long track speed skating.

Cheers,

Alex

Riding with Legends...

Fall is one of my favourite cycling seasons.  After a long year of racing, it's nice to just get out for a ride and not have to pay attention to heart rate, power or any kind of data.  You go easy when you want to and you push harder when the urge strikes you.  No sense of urgency or purpose, just eating up the pavement and getting lost in the moment.  It is thus that I found myself biking around in the Gatineau Park on Tuesday, enjoying what was possibly one of the last comfortable “sleeveless” rides of the year.  The sun was shining, the autumn foliage looked glorious and the gentle breeze kept my body cooled at just the right temperature.  The perfect ride!

(View from the Champlain Lookout on a nice Fall day)

For quite a while, it seemed as though I had the park to myself, as there were barely any cars or cyclists on the roads.   Only the sounds of nature and the rhythmic thump of my heart beating accompanied me as I climbed further into the park.  The moment was ruined and I was awoken from my reverie when a loud voice coming from behind yelled "On your left! Stay right!"  I was startled, since this was the first person I had seen or heard in more than an hour.  Who could possibly be barking such orders?  It all made sense when I saw who passed me.  Philippe Gilbert.

(Newly crowned World Champion, Philippe Gilbert, wearing all his swag!)

Yes, Gilbert himself was passing me in the Gatineau Park.  Or maybe it was Tom Boonen? Or perhaps Mario Cipollini... It's all so confusing now.  I couldn't really tell, but one thing was certain; here in front of me - in front of my very own eyes, was the UCI Road world champion!  Decked out from head to toe in Rainbow colours, this would-be cycling dominator (who interestingly had a bit of girth around the midsection) was laying claim to his territory.  It's funny, because I had been discussing the topic of national and championship jerseys with my friend Morgan a few weeks back, when out of nowhere this mythical creature appeared.

Who was I to get in this guy's way?  I mean, he had the helmet, glasses, kit, shoes AND gloves to legitimize his status as Gatineau Park's numero uno!  Obediently, I got out of his way and was content with letting him continue on his date with destiny.  A quest to achieve greatness no doubt.  Unfortunately (for me), our climbing speeds weren't too different, which resulted in me getting another earful for "trying to catch some draft" from the great presence in front of me.  An intentional maneuver on my part no doubt...

Il campione del mondo turned off at some point and I was left to continue my ride in silence.  Should this encounter really have surprised me?  After all, if I've learned or observed anything over these last 3 or 4 years of riding, it's that cycling is unfortunately plagued with egomaniacs / narcissists / generally unpleasant people.  Don't get me wrong, I have met a ton of standup and admirable individuals through bicycling, but for every nice person I meet on the road there's 2 or 3 head cases who believe they are god's gift to cycling.  Case in point, JP and I tried a social experiment at Green Mountain this year, where we wanted to see how many people would reciprocate when we waved or said hello.  The results were underwhelming to say the least.   Why should you say hello to me? After all there's no way I can possess even a fraction of your skill or talent!

In any case, there isn't really a moral to this story.  I haven't gained (or sought) to find out why big egos seem to be rampant in the sport, but I have learned that I'll need to be more cautious around "world champions" in the future!

What do you think? Should anyone (other than the current champion) wear national or championship jerseys? Is a person wearing such a uniform more likely to be unpleasant?

Secret to cycling success revealed!

This off season, forget about purchasing that new power meter you've been looking at.  Stop worrying about all the hours you're going to log on that trainer.  You want to see a marked improvement in your race results? Try this new strategy:

Grow a beard.

A recent (and completely serious and legitimate) pentagon study has revealed that Special Forces soldiers who sport facial hair have been proven to be more combat effective.  That is to say, bearded warriors possess a psychological edge over their colleagues.  A certain bad-assery that can only be achieved by committing to the ways of the beard.  

So quit worrying about upgrades and training, start growing out those whiskers.

(Beautiful Zoolander shot, for your viewing pleasure.  And yes that Is a Mercatone Uno skin suit.  Deal with it!)

Achievement unlocked: Swap bikes at 30 k/h

I was going to write a post about objectives for next season and different things I'd like to work and improve on...  Then I saw this video.. and have decided to invest all further energy into mastering this feat.   Amazing!

 

UCI shoots itself in the foot.. Again

Stop.. Just stop..

As if the Union Cycliste Internationale (UCI) did not currently have enough negative media attention, UCI president Pat McQuaid and his predecessor Hein Verbruggen have decided to further stoke the fire.  Indeed,  our two loony friends initiated legal proceedings last January against doping critic and journalist Paul Kimmage.   It was revealed on Wednesday that a court date had been set for December 12 and that both McQuaid and Verbruggen were seeking damages of 8000 Swiss francs (each).  News Link

The motivation for such actions?  Annoyance, and claims that the organization’s reputation has been damaged by Kimmage’s articles.   According to Cyclingnews, action had been taken because “ “Mr. McQuaid cannot allow for him or the UCI to be called corrupt.”

(Hein Verbruggen and Pat McQuaid dropping another turd on the sport of Pro Cycling.) (Hein Verbruggen and Pat McQuaid dropping another turd on the sport of Pro Cycling.)

Kimmage, who has written many articles and interviews on the subject of doping had this to say, “We talk about omerta all the time in the sport. This is how they enforce it. Is this what they would say is part of the fight against doping? I don’t think so. This is all about the omerta, and enforcing the omerta.”  Link

The question for me is, of all venues in which the UCI could expend its energy, why go after Kimmage?  It seems strange that in light of the Armstrong allegations (which had been brought forward, long ago by Kimmage), the UCI has decided to put itself back in the spotlight by vengefully attacking one of the sport's most outspoken doping critics...

While perhaps tongue in cheek, Kimmage had this to say about the whole affair, "My reaction to this can be summed up very simply.  Unlike Mr. Verbruggen and Mr. McQuaid, I do not accept donations from Lance Armstrong, so I am not really in a position to defend this. [...]  Hell will freeze over before I issue either of those gentlemen an apology for anything."

"Why is UCI suing an out-of-work journalist Paul Kimmage, when he has done more for the anti-doping movement than any ex-rider? A scandal.” David Walsh (Author of L. A. Confidentiel: Les secrets de Lance Armstrong)



If you are feeling generous, NY Velocity has started a "Paul Kimmage Defense Fund".  I would recommend donating whatever you can, as every dollar raised is a dollar against Omerta.

UCI Road Worlds Preview



(Welcome to the 2012 Amstel Gold Race! *Cough* I mean, UCI Road World Championships!)



With less than 4 days to go until the 2012 UCI Road World Championships, riders - racers and spectators alike - have converged upon the roads of Limburg and are eagerly awaiting the départ of this prestigious race.  Not only will the first rider across the line be crowned "World Champion", he will also don the traditional rainbow jersey (and associated paraphernalia) for the entirety of the 2013 season. At stake, nothing less than cycling immortality.  A place amongst the legends of our sport.

The Route:

 

The course profile for this 79th Road World Championships stands in stark contrast to the "sprinter's dream" offered in 2011.   Riders will set out from Maastricht and navigate through 100 kilometers of hilly and technical roads, in what is perhaps a tribute to the annual Dutch Amstel Gold Race. (The first portion of the race mirrors the AGR circuit.)  No less than 7 climbs will punctuate this preamble and riders will surely get an opportunity to build a bit of early-race fatigue and accumulate some lactic acid in the legs.  Once everyone has enjoyed the foreplay, the peloton will turn onto the final 16.5 km circuit, which will be repeated 10 times.  Not only will the racers have to climb the renowned Cauberg Hill 10 times (1.5 km @ 5.8%, 12 % max), the race organizers have also added Bemelerberg Hill to the mix (900m @ 5%, 7% max).  While the British domination of the 2011 Copenhagen Worlds Championships was indeed a sight to behold, the profile for this race will make it hard for any team to control the race and should encourage some very aggressive riding.  One thing is certain; don’t expect to see a bunch sprint to the line.

(The first 100 km crests 7 taxing climbs.)

(Round we go! 10 loops of this painful circuit!)

  

Indeed, whether the race comes down to a battle between a handful of riders on the Cauberg’s final ascension, or whether someone successfully launches an attack from further out, this year’s edition of the World Championships should be a great one!



The Challengers:

 

Philippe Gilbert



Age: 30

Nationailty: Belgian

Team: BMC Racing Team

Specialty: Puncheur

2012 Results: Vuelta a Espana (2 stage victories), 3^rd - La Flèche Wallone

While Gilbert’s 2012 season has been nothing to write home about – let’s face it, 2 victories in 2012 compared to 18 in 2011 could be qualified as nothing short of a disaster, it is a testament to his class that bookies and odds makers list him as the favourite for Sunday’s race.  Barring unforeseen circumstances, Gilbert should be quite at ease with the roads proposed on the menu.  This hilly-race specialist has won the Amstel Gold Race twice (as recently as last year) and boasts a palmares that most other riders in the current peloton could only dream about.  When he is on form, his accelerations up short and steep hills cannot be matched by anyone in the world.  Two recent stage victories at this year’s Vuelta a Espana further suggest that his form is finally on the mend.

---

Alejandro Valverde, Alberto Contador, Joaquim Rodriguez

Age: 33, 32 and 29 respectively

Nationailty: Spanish

Team: Movistar, Saxo Bank - Tinkoff Bank, Katusha

Specialty: All Rounders

2012 Results: Too many to list...

It may seem cheap that I’ve heaped all three riders into the profile of one “challenger”, however I think it’s safe to say that this six legged, three headed Spanish hydra-beast definitely has the fire power required to blow this race apart.  Whether they’ll be able to come together as a team or whether egos and personal ambitions will hinder their chances remains to be seen, however. All three riders appeared to be on top form at this year’s Vuelta a Espana.  The question now will be to see how depleted they are following the September Grand Tour.

Of the three, Rodriguez is potentially the most explosive rider at their disposal.  If anyone can match and dismantle a Gilbert attack, it’s Joaquim Rodriguez.  When on top of his game, J-Rod has proven time and time again that he is one of the best in races with this type of finish.  His podium finishes at both the Italian and Spanish tours could potentially see him on the tail-end of his second “peak” of the season, however.

It’s much of the same for Valverde, I’m afraid.  While typically phenomenal on these types of courses (Valverdre is a two time winner of Liège-Bastogne-Liège and the 2006 winner of La Flèche Wallone), “El Imbatido” is still finding his legs following his 2 year doping related suspension.  Don’t get me wrong, his podium finishes at the Vuelta a Espana, the Tour Down Under and Paris Nice are nothing to scoff at.  He just doesn’t seem to be firing on all the same cylinders as before.  Regardless, we shouldn’t be too surprised if the Movistar rider finds himself on the top step of the podium on Sunday.

Contador on the other hand, while also undoubtedly fatigued from his efforts at the Vuelta, is coming into this race with a lot less racing in the legs than most of the challengers.  If anything, the Vuelta could have produced a supercompensation effect and Contador could be lining up on Sunday morning with peak physical and psychological form. Throw in some healthy support from both Sanchez’s (Samuel and Lulu) and the evergreen Oscar Freire, and you’ve got yourself a very scary team!

 ---

Vincenzo Nibali

  Age: 27

Nationailty: Italian

Team: Liquigas-Cannondale

Specialty: All Rounder

2012 Results: 3rd at the Tour de France, 1st at the Tirreno-Adriatico, 2nd Liège-Bastogne-Liège, 3rd Milan-San Remo

Vincenzo Nibali has had a quiet, yet extremely solid year.  “The Shark”, as he’s known in the Peloton, has demonstrated his versatility in achieving Grand Tour Success (2010 Overall GC at the Vuelta a Espana and 3rd this year at the Tour de France), yet also stamping his authority in the one day classics.  His third place at the 2012 Milan-San Remo, the “Sprinter’s Classic”, revealed both his aggressive and opportunistic sides.  Nibali possesses considerable “race smarts” and has developed an ability to read the right moves.  Further, he isn’t afraid to attack and lay everything on the line.  Look for him to set off some fireworks at some point before the final climb. 

 ---

Simon Gerrans

Age: 32

Nationailty: Australian

Team: Orica-GreenEDGE

Specialty: Puncheur, Classics Specialist

2012 Results: 1st Milan- San Remo, 1st Australian National Championships Road Race, 1st Tour Down Under, 1st GP cycliste de Québec, 2nd San Sebastian Classic.

Simon Gerrans is enjoying what has potentially been the most impressive season of his career.  He’s been operating at a very high level since the early spring and he has a string of impressive victories to show for it. While judging late-season form is always difficult, Gerrans has showed that he is locked and loaded for Sunday’s race – following a victory in Québec and narrowly missing out on the podium in Montreal.  While I don’t think he could win head-to-head against Gilbert or Rodriguez, Gerrans is a savy rider who will look to make his mark, one way or another.

---

Peter Sagan

Age: 22

Nationailty: Slovak

Team: Liquigas-Cannondale

Specialty: Sprinter, Opportunist, To Be Determined

2012 Results:  Points Classification - Tour de France, Tour of California, Tour de Suisse, Tour of Oman.  15 victories, including 3 stage victories at the Tour de France.

Ah, Peter Sagan.  What hasn't already been said about this generational talent?  At the tender age of 22, he has racked up more professional (and prestigious) victories than most riders will in their entire careers.  His 2012 campaign has already been tremendous and a rainbow jersey would be the perfect cherry on top.  The best thing about Sagan, is that you never know what to expect from him.  Being so young, his physical prowess is still undoubtedly growing and he is just starting to discover what he's capable of.  A mini-merckx indeed.  2012 may be a tad early for Sagan, but the experience will be invaluable and you can bet the house that one day he will be the one being crowned World Champion.   (Don't put it past him to be right up there in the finale, however!!)

Darkhorses:

While the previously named riders have been labelled as "favourites" going into the race, don't be surprised if the following names end up as protagonists on your TV screen Sunday.

Thomas Voeckler
Edvald Boasson Hagen
Rui Costa
Rigoberto Uran
Tom Boonen

and our boy....

Ryder, hoisting the cup.. I mean the Giro trophy!

That's it for this year's preview of the UCI Road World Championships!

Make sure to check the following links on race day for live feeds:
http://cyclingfans.com/
http://www.steephill.tv/

Cheers,

Alex

The Lance Saga - Final Chapter?

(Let me top you up before the next climb!)

It seems like everyone I know has been asking me for my opinion on the whole Lance Armstrong debacle recently.  While I am in no way involved (and never will be) in the professional cycling scene, I have been trying to sort through the mixed messages and reports being spewed by the media of late, in order to form a position on the subject.  As such, my opinions are exactly that.  Opinions.  While I believe in the "where there's smoke, there's fire" idiom (ie: all the signs seem to point towards Armstrong being as big and as bad a doper as they come), I can in no way fully substantiate my claims.

That being said, did Lance Armstrong cheat?

Yes. This USADA verdict is the culmination of an investigation that was started well over 2 years ago (with allegations that Lance and his USPS/Discovery team doped and tested positive at various points in his career (even as late as 2010!)).  A collection of reputable former teammates (Hincapie, Vandevelde, Danielson, Hamilton, Landis, Andreu, Vaughters etc.) were said to have testified and have provided damning evidence that doping practices were prevalent within the team.

(Sad Lance.  The noose seems to be tightening)

"But Alex, this seems to have turned into a witch hunt against one person.  This was over 10 years ago! Why don't they just leave it alone?"  Well, I think the only way to answer this question is to say that doping is one thing, but the way in which this particular cheating case was carried out and how it wove itself deep into the fabric of professional cycling is another thing entirely.  Under the Armstrong rule, Omerta was the law of the land, and if anyone (ie: Christophe Bassons or Simeoni) spoke out against it, they were ostracized and bullied by their peers and inevitably found their careers ruined.  Doping was an accepted practice, and we (the spectators) were made out to be fools for thinking that the product on television was legitimate.  

(Armstrong, taunting Filippo Simeoni for speaking out against doping)

More worryingly though, further allegations claim that cycling's governing body (the UCI) was/is corrupt, in that it accepted money from Lance Armstrong in what could have been an attempt to hush a certain 2001 positive doping control.  Had Armstrong's case moved forward to USADA arbitration, the public would have been able to see all the evidence gathered and have been able to (once and for all) form an educated opinion on the subject.  While this "corruption" within the UCI may or may not still be there, "Omerta" still seems to be in effect.  As the outspoken journalist Paul Kimmage noted; it's curious that out of the current peloton, none of the marquee riders have provided any opinion on the subject - perhaps all voicing silent support for a fallen compatriot, and knowing that a similar fate could befall them.

Is doping still a problem in the pro peloton?

Again, in one word, yes.  One needn't look further than this year's Tour de France to discern the tell-tale signs of cheating.  Turning on the TV, I could only look on with a slightly bemused look as stage after stage, the all mighty Team Sky drilled the pace on the flats as well as the climbs.  (Bradley Wiggins even tried his hand at leading out Mark Cavendish the day before the most important time trial of his career!!!).

(All aboard the Sky train! Next stop, Paris!)

Seeing Edvald Boasson Hagen (EBH) shred the peloton to pieces and isolating all but a select number of team leaders at the start of the high-alpine climbs evoked memories of the fabled (and now unmasked) USPS blue train.  Once EBH would relent, Wiggins would still often find himself in the company of a handful of Sky helpers (all of whom seem to have started blossoming upon joining Sky), to fend off the feeble efforts of the pure climbers.  How unreal (and sad) it was to see Porte, Rogers and Froome easily reel in every single Nibali or Van Den Broek attack, thus securing Wiggins' armchair ride to Paris.

I came across this quote from Pat McQuaid (the president of the UCI), back in June of this year. "“I am not going to say that cycling has been winning the war against doping, but I will say that we have turned a corner on doping, and that the peloton is cleaner than it used to be. [...] In the big mountain stages, you never see the (team) leader surrounded by three or four domestiques. He usually finishes the climb on his own. That wasn’t the case during the big period of EPO."  

After a hearty chuckle, I really do wonder what McQuaid would say now?  I'm guessing not much seeing as both countrymen McQuaid and Sky-boss Dave Brailsford have an interest in promoting British cycling (and globalizing the sport in general).  The similarities between the Lance Armstrong days and this new Team Sky, have undoubtedly not been lost on the UCI brass.  (American cycling exploded in popularity following Armstrong's exploits in the early 2000s, and Great-Britain stands to make a similar evolution as it looks to capitalize on Sky's current momentum).

As a final SKY related tidbit, it is quite interesting that even Lance Armstrong's former doping doctor, Michele Ferrari, noted on his personal website that "The Sky riders are pedaling uphill with very high cadences (often over 100 RPM), which seem quite excessive in relation to the power outputs, around 420-440W. either these athletes are riding below their limit, or the asymmetrical chainrings used by most of them require higher cadences in order to get the best out of them."  While he doesn't come out and say it outright, the opinion seems pretty plain to me.  As if the humiliation Sky dished out on all their opponents wasn't enough, this suggestion that Froome and Wiggins could have been "soft pedaling" up the climbs, seems even more outrageous and disheartening.

How does all of this tie in with Armstrong's USADA case?  Well, as mentioned earlier, the current framework, or "façon de faire" within the peloton is still quite similar to the one established within the early 2000s.  Had the case gone to arbitration, yes, careers would have been ruined, cheaters would have been exposed, PERHAPS the UCI would have crumbled and cycling would have undoubtedly suffered, but maybe (just maybe) this would have allowed for the rebirth that cycling has been so desperately needing. 

I can only hope that by providing their report and the evidence to the UCI (in order to determine whether Armstrong's Tours should be stripped), this USADA case will allow for some closure.

2012 - Green Mountain Stage Report - Cat-3

Hey everyone,

Here is the first – of what I hope will be many – race reports!

As a preface, I would just like to say 2012 (my third season racing on the road) was perhaps my most enjoyable to date.  While I did have to cope with knee problems through the first months and races of the year, physiotherapy and deliciously painful foam roller sessions brought me back on track! 

The resolution of these knee problems thankfully coincided with a return to form.  Many months before (in the dead of winter), I had penciled in the Green Mountain Stage Race (GMSR) as my primary objective for the season.  There is just something about this particular race that keeps drawing me back – perhaps it’s the beautiful scenery, the professional way in which the event is organized, or maybe it’s the community involvement (seems like wherever you go in Warren or Waitsfield, people are asking you about your race experience).

This was my third time signing up for the GMSR.  I knew going in that achieving my top 15 GC objective would be a tough task.  Not only would I have to survive four tough days of racing, the caliber of racer was likely to be much higher than what I usually face off against in Ontario.  It also seems like everyone shows up to GMSR in peak (or close to peak) condition. 

That being said, my numbers on the bike were pretty close to where they needed to be.  A few climbing “test runs” in the Gatineau Park with the Ride with Rendall A-loop, further helped my confidence.  It is thus that I packed up my car (girlfriend Catherine in tow) and embarked on the now familiar trek down to Vermont.

Five hours – and a Ben & Jerry’s stop – later, we arrived at our condo on Summit Road.  It turns out our place was only 5-15 minutes away from the Start areas for Stages 1+2, and literally 15 seconds down the road from the “App Gap” queen stage.  The rest of the afternoon was spent unpacking, preparing gear for the weekend, doing some groceries and pre-riding the TT course. Business as usual!

(Cat and I, driving down - The S5 holding the place of honour in the back seat)

Stage 1 – Warren Store Time Trial:

I woke up on Friday morning feeling pretty good.  I had done the course a few times over the last 3 years and felt like I had a solid plan of attack for the day.  The first stage prologue consists of about 3.6 kilometers of 4-10% climbing (a very similar climb to Fortune for you Ottawa people), followed by a 5.5k flat/rolling/slightly downhill section.  In short, a course that has all the ingredients to whet your appetite for the upcoming weekend of racing, and leaves you gasping for air as you cross the finish line.

I had my standard pre-race breakky of berry-oatmeal and banana sun butter toasts, chatted with the flat-mates (Marcel who was racing in Masters 40, Kelly in Women’s 1-2 and my teammate JP who was accompanied by his gal pal Marie-Pier), and did some last minute inspections on the bike.  JP and I drove down to Warren, unloaded the bikes and did a couple of spins up and down one of the side roads.  Our start times were just a few minutes past 10, which was a good thing because we wouldn’t have to wait around for an eternity and we would avoid the heat!

After a short 20 minute warm-up, I heard my name being called by a USAC official at the start house.  Better turn the bike around and head over sooner rather than later – I have been unlucky (or daft) enough to have missed my start time on more than one occasion.  The most recent being the 2011 Tour of the Dragons, where I arrived unceremoniously 17 minutes after the winner.  There was no way I was going to let that happen today, so I made my way over to the start and had a good 5 minutes to focus on what was coming up.

Before I knew it, I was clipped in and the countdown was on: 5-4-3-2-1. Boom! GAME TIME!  My first instinct is explode out of the gate and climb the first hill like Marco Pantani.  Thankfully, I was able to settle down and get myself into the proper rhythm (roughly 85% of my max).  The goal was to push hard and keep a constant effort, but crest the climb feeling like I could have given a bit more.  With this TT it’s quite easy to redzone and feel completely gased after the climb, thus leaving you empty and slow for the remaining 5-6K. 

The sensations were good on the climb and I was able to pass my 30 second man in the first couple of kilometers.  It would be a lonely road after that catch however, as my 1 minute man was a no show and my 1minute30 guy was having a good ride.  So no more carrots to be seen up the road.  No matter, the TT is about your own personal effort right? Right?  Bueller? Bueller..?

I went over the top of the hill, tried changing gears – pulled an Andy Schleck (something that happened a few times this weekend) and ended up partially dropping the chain.  Oh lordy..  After a bit of back pedaling and shifting, I was able to get it back on and refocus on the lightning fast second portion of the TT.  I had averaged 26kh on the climb, so I knew that to be competitive I would need to cover the last 5.5k in about 7 minutes (between 47-48kh).   I completed the flat section, went down the “Dip^tm” and slowly chugged my way up the final 500 meter hump.  Choochoo!  I ended up rolling in at 15:13 (a 35 second improvement over last year) and good enough for 8^th on the stage, 21 seconds behind the leader.

(Riding the TT on the S5!  Ohhh yeaaa)

 Stage 2 – The Bridges Circuit Race:

The wheels went round, nothing to report.

(Off we go! JP and I head into the fog, for Stage 2 of the GMSR)

Ok, just kidding.. (but not really?)  While the profile for this circuit stage is much more interesting than the one at the Killington Stage Race – ie: the “KOM” is actually a KOM at GMSR, there are enough downhill and open flat roads to make it very challenging for a break to stay away.  Especially in a cat-3 field where breaks get annihilated every time.  In any case, we rode roughly 120 kilometers as a group.  We stretched our legs a bit on the KOMs, gritted our teeth for the intermediate sprints and generally rode a nice tempo pace.  (I think the average speed was close to 40kh)  As predicted, the stage concluded in a bunch sprint which was won by Dave Warner (who was in 5^th at the start of the day).  This meant a yellow jersey swap by virtue of stage victory bonus seconds.  Other than that, the day was pretty uneventful.  I had written down the numbers of everyone in the top 15 prior to that stage, in an attempt to put a face to the name.  Not only did I want to see who the heavy hitters were, I also wanted to gauge their sensations on the climbs.  (Not much luck with the latter venture though.  Everyone had poker faces.)

(Working my way up, in preparation for the KOM)

Stage 3 – Champion System Mad River Road Race:

Ahh, the queen stage!  The one people fear and love.  The one that can validate a season or just as easily crush your hopes in dreams.  Alright, it’s maybe not that extreme (especially since this year’s course didn’t have the traditional Middlebury Gap KOM), but it’s still the highlight of the weekend – at least for me.

The day started off rather normally. In our 5 mile neutral section (rolling down the hill from Sugarbush) there was a crash caused by someone hitting a pothole and slamming into another rider.  We were off to what seemed to be a typical cat-3 race.  Perhaps this early tumble would wake everyone up?

The race "started" 2-3k later and before we knew it, we were cruising down the VT-100 at 50kh. It seemed like everyone wanted to get in a break, but the peloton wasn't letting anything go at this point. We rolled like this for the first hour and a half, until the feedzone. I had told JP that after the feed, we should move our way up the field to play it safe for the KOM.

We navigated up the peloton and hit the KOM in about 10th position. JP went to the front and pulled in an attempt to limber everyone up. I had spoken with the KOM leader and had asked him if he was interested in forming a break after we crested the hill. He said yes, and we went up the KOM with me crossing the line in 4th. As I went to change back to my big ring, my chain locked up AGAIN! It had happened 3-4 times in the circuit stage, but I was able to correct it then. This time, however I had to get off the bike to fix it. Luckily JP was there so he helped me put it back on. I thanked him and booked it back to the peloton as fast as I could. It took about 8-10 mins and I was left cursing (and feeling like Andy Schleck on the Tourmalet), for burning some valuable matches.  Gonna need to figure out why this was happening when I get back home, since I was making sure that I wasn't cross chaining while shifting.

Once I got back in, I weaved my way to the front and recovered briefly. I had been toying with an idea on Saturday evening of trying to break away before the final 2 climbs, and when I saw that there was a rider about 600m ahead (and the peloton looked happy to let him go) I moved to the front, waited for a small hill and pushed the pace. I looked back and saw that I had about 100m on the group with no reaction from them. After that it was full speed ahead.

I kept it around 80% of my TT effort in case they'd catch me before the climbs. So with about 20k to go another rider joined me and we pace lined until the baby gap climb. (3-5k at 6-10%). At this point I dropped him and caught the lone leader. I dropped him as well and kept pushing the pace. 

As I crested baby gap and headed to the base of App Gap I had a lead of 1:30 on the peloton. At the base and with 5k to go, that lead was almost 2 minutes. At this point I really started thinking in my head that victory was possible and went all in on the climb. Unfortunately, the day's efforts (chasing to catch the peloton and then going on a 22-23k breakaway) caught up with me. My legs started cramping really badly. To the point where I was sure I'd have to get off the bike.  I kept wondering whether the lead vehicle caravan had ever stopped on the side of the road because the race leader had to stop and stretch..

All kidding aside, I had to slow my pace down in order to avoid this happening and as a consequence the gap between the peloton and me (which was communicated to me by the lead vehicle) was coming down with every pedal stroke. 1min 40... 1min20...45 seconds...

With 1k to go, the gap was 20 seconds and I could see the follow motorcycles on the switch back below me. And they were going fast.. Uh oh. At this point I'm dealing with what is possibly the worst pain I've ever felt on a bike and I'm turning myself inside out, knowing that the last 300m averages something stupid like 20%. With about 200 to go, the eventual winner passed me and then the two other podium finishers went by with a handful of meters left. I finished 4th on the day and I was (pardon my French) completely f**ked at the top of App Gap. If there's any consolation, only 1 of the guys who passed me was ahead of me on GC so I was able to move up from 7^th to 2^nd overall! (9 seconds behind the yellow jersey – curse you blasted chainring!)

(JP showing the world exactly what he thinks of the App Gap)



(Painface. App Gap. Ouch)

 Went out for pizza that night, had a glass(es) of wine and went to bed feeling like a king!  After 3 days of racing, I was sitting in the highest GC position I’ve ever been in after 3 days of racing.  It was a confirmation that all the hard work, time trials, hill repeats and early mornings, was paying off. 

Stage 4 – Dealer.com Queen City Criterium:

We were greeted with warm sunny weather (for the 4^th consecutive day) on our last day in Vermont.  It was with a bit of sadness that we packed up our stuff and got ready to make the trip to Burlington for the criterium. Where did the season go? It seems like it was only yesterday I was taking the bike out for some early spring rides..  Any way, we made sure to empty the fridge as we prepared our last meal - which was an eclectic combination of weekend leftovers (stir fry, spaghetti, pizza, cereal and toasts).

After a quick walkabout, we hopped into the car and hightailed it to Burlington!   The plan for the criterium was to take advantage of the fact that my 2^nd place in the GC meant I would be called to the start line (thus avoiding the mad scramble to get to the front for the race).  I would then try to hold this position for the remainder of the crit and hopefully maintain my podium position.  I was able to put this plan into action.. For about 2 laps.. When some beast of a rider came by me and strong armed me out of the way.  I instinctively (and unfortunately) unclipped out of my left pedal, since I thought I was going to hit the deck.  I didn’t, but I lost a good 15-20 spots in the pace line as I tried to clip back in.  The rest, as they say, is history.  I spent the remaining 15 minutes of my GMSR criterium experience yo-yoing off the back, trying to unsuccessfully move myself back up, bridging gaps from dropped riders, producing ballistic sprint efforts to catch back on after tight corners, the works…  Thankfully, I made it past the half way mark before I was given the mercy killing by the USAC officials.  I was given an estimated of 2:20 behind the eventual winner, which was enough to make me slide from 2^nd to 15^th overall. 

(Cat and I following the GMSR Criterium)

Bright side? I achieved my top 15 objective.  Debbie downer side? For one small instant, I could taste sweet, sweet glory.  The prospect of finishing on the GC podium of one the biggest and competitive stage races in the North East would have been amazing.  All in all, however, I was quite pleased with the weekend.  I was able to achieve two top 10 results on the stages that I was aiming for, and better yet – the experience gained this weekend was definitely a confidence booster for next season!

After yet another Ben and Jerry’s stop, where we picked up a few pints of Vermont’s finest, we continued on our journey North, passed the desolate wasteland that is St-Jean sur Richelieu, into the wonderful traffic nightmare that is downtown Montreal, out of the “Belle Province” and arrived home around 9pm.  (After a quick Chinese takeout / comfort food stop)

So there it is. The 2012 GMSR is in the books, and by all accounts it was a success!  Thanks go out to all the volunteers and staff for putting on such a great event.  Cheers as well to everyone who shared the condo with me over the weekend.  It was a great gang, and many laughs were shared!

Until next year Vermont! 

Alex