More on the Track: National Team Track Camp in LA

This week the National Track Team is hosting a training camp in Los Angeles, at the LA Velodrome. As a recent recruit to the track, and an experienced competitor in the mountain bike, road and cyclocross disciplines, it was a huge privilege to be invited to participate in this camp. Here I have the opportunity to ride alongside the best Canadian athletes, in a world class velodrome, and learn new skills which I otherwise would not have exposure to do. There are 25 athletes participating in the camp, from all over Canada. Some familiar faces include Olympians Gina Grain and Zach Bell, and World Cup medalist Tara Witten. This camp gives track athletes in Canada the opportunity to train together on a world class track, and gives top tier athletes the opportunity to prepare for upcoming World Cups. It also offers the opportunity and exposure for development to younger and more inexperienced riders, like myself.

Day 1
There are both a sprinters and an endurance group training on the track each morning. I train with the endurance group, where the focus is primarily the team pursuit, and developing top end speed. On Monday some riders were doing testing to meet time standards for carding criteria. Afterwards we did some flying 500m and 1000m in groups of 3 or 4. We did these at about 90%, to warm up a little and get used to doing exchanges with our groups. It was very good for me to get to practice at less intense speed, as it was my first time riding with aero bars on the track, and I was a little unsure as to how the exchanges would go in the new position. I found the position was more stable than I had expected, and while I definitely was not good at them to start with, I was able to improve throughout the day. Afterwards we did flying 1000m to 2000m race pace efforts, which were much more challenging, both physically and skill wise.
After our efforts we had the opportunity to watch ourselves on video, and critique and compare our position and technique relative to the others on the track. This tool is available to us all week, and I found it very helpful in improving my technique and position on the bike. The big challenge for me that day, was getting used to aero bars, getting used to the timing of the exchanges and becoming confident following close to the wheel in front of me. I was often caught closing a gap, after I did my exchange and left too much space between myself and the rider I was following. After seeing the video of myself, I chose to focus on improving those skills the following day. I love the challenge of learning new skills, and am pushed by the class of the riders around me. Each of them have great skills and knowledge that I can learn from, and the staff and athletes were very helpful in sharing those skills in order to contribute to a program that grows.

Day 2
The schedule for day two said “flying 500m (really hard day)”. When I read it I remember thinking “how hard can 500m really be?”. It was hard. While our intense efforts were only 500m long, the total distance we rode that day was between 90 and 100km. The way it worked was, the group rode around the track on the blue line at a steady pace, while riders were called down to do an intense 500m effort and then rejoined the group. I found that by the 4th time I was losing speed by the end of the 2nd lap. For the later efforts riders were coming down in groups of 2-4 to do the effort, with a slower rider sitting on the wheel of a faster rider. This is so that we can still achieve the highest possible speed, as fatigue sets in, and it gives riders a feel of going fast and achieves a higher quality even as people fatigue.
While one of my goals for the day was to get more comfortable riding close to a wheel in my aero bars, and keep my exchanges tighter, I was also given a new skill to work on on day 2. During the flying 500m, I found that I was not “jumping” as hard as I should going into the effort. I was doing more of a “rolling 500m” than a “flying 500m”. After some correction, my third effort was much better. I jumped much harder going in, which made a difference of almost 1second!

Day 3
Today we did standing 3000m team pursuits, so it was a true race simulation for the women, whose actual race distance is 3000m. The leading rider used the gate to start, so we had a chance to practice the timing of the start in the gate. With a new stem, which lowered my aero bars significantly, I was much more comfortable on the bike, but ouch, those efforts hurt! After the first 3000m I had a true “pursuiters cough” going on. After a couple 3km efforts we did some shorter 1500m efforts in a 6 woman group. I have to admit that today hurt. The intensity that we are riding at is above what I have done in the past, or is typically necessary for racing mountain bike or cyclocross. This is the first time in a long time that I have been pushed to the point where I have tunnel vision and am really struggling to hold a wheel and my line. This is really good for me! I think it is good to mix things up, challenge myself, and be pushed outside my comfort zone. I think it is necessary for improvement, and this camp is providing those challenges and forcing me to be better.
The coaches here, Richard, John, and Jeremy, are pushing riders to improve, and working to create some positive competition within the group. The onus is on us to push ourselves and each other, and more importantly to get results. Riders have to earn their place on World Cup and World Championships Teams. It is competitive, and about results, but they are also focused on development and deepening the pool of riders on the team.

Day 4
Today we got a little, much needed, recovery time on the track. After an easy warm up, we headed up the track in one long paceline to do some high cadence motorpacing and paceline riding. We did three ten to fifteen minute sessions of fast, high cadence spinning, and wached the sprinters duke it out between sessions.

Day 5
For the last day of the camp, we once again turned to the team pursuit drills, but this time at higher speed. Richard wanted to see if we could still hit race speed (or faster) at the end of a hard week of training. We did the first few sets in a group of six riders, with Tara leading us out. I immediately found I was having difficulty holding a wheel after my exchange. With a larger group you have to swing further uptrack on the exchange, in order to let the whole group pass under you while still maintaining a high speed. It seemed that I would inevitably not swing high enough uptrack, hesitate, and let a small gap form as I struggled to get back in the group, and then get dropped. Very frusturating. We then switched to two groups of three, with my group riding behind the faster group. I found with shorter pulls I was able to concentrate more on making good exchanges, which made a world of difference! By the end of the session we were going the same speed, and it was easy to pull through as a part of the group without worrying about being dropped. It felt good to get it right and leave the camp tired, but with some gained skills.

From there it was time to pack bikes, and grab a shower, lunch and a coffee, and head to the airport. Since I had a weekend of 'cross racing ahead of me, and was feeling exhausted, I decided on a recovery beer (the guys swear by it) and fish tacos for dinner. Mmmm! I was in Vancouver by 9pm, and home in bed by 11:30, and up for the double header 'cross weekend by 7 the next morning. It was a busy week!

Testing New Waters

Last week I had the opportunity to take part in a camp at the Burnaby Velodrome, and learn a thing or two about riding and racing the track. The camp was hosted by the National Team, and served as development camp for new and experienced riders. Prior to the camp I had only been up on the track a couple of times. I found I had tones to learn, had a blast doing it, and came away from the week exhausted and with some new skills.

Throughout the camp we learned to do team pursuit drills and exchanges, motor pacing, and standing starts. I found the riding challenging and of course fun. I plan to head back there over the winter to do some more riding and hopefully try my luck at a little racing.

Local Ride Racing also competed in the Team Coastal Provincial Cyclocross race on the weekend. While I was disappointed that no other women in my category showed up to race, I was lucky to get to mix it up with the guys in the B race. Here are a couple photos of the weekend.

Steve and Ryan work together in the Men's A race. They finished 6th and 7th. Photo courtesy of John Irvine Photography.

Mike had his top result in the A category, and finished 4th.

Paul rides the "run-up" in the Men's B race, and marks teammate Ryan Jeans.

Paul, myself, and Sue show off our Xprezo 'cross bikes.

Double header BC Cup Weekend

It was a double header BC Cup weekend, with Cross(Port)Coquitlam on Saturday, and Local Ride's very own Pumpkin Cross on Sunday. I managed to get a couple of wins, after what has been a season of seconds. It was a lot of fun, and really nice to be feeling healthy again.

Photo by Carelle Dunn.

Saturday's races, in Lion's Way Park, were sunny and beautiful, with just enough water on the course to make it a little slippery. Joele and Kelly were chasing hard for the first few laps, until Kelly went down hard in some of the leafy wet corners and injured her shoulder. Get well soon Kelly! Joele finished second, and my Local Ride Racing teammate Chealsea was third.

At Pumpkin Cross I finally got to stand on the top step. I think the Jeananmimal costume may have helped me out. It was cold out, and I needed the fur. Thanks for the photos Val!

It was a very fun race, on a wicked course at the Maple Ridge Equi-Sport Centre. There were a number of log drops and run-ups, plenty of slimy off-camber grass corners, a haunted Forest, and the sand pit ran right by The Coffin. After the World Cup start, initiated by Sandra and Joele, I had to sprint hard to get into the grassy corners first. Joele got around me, and we were bumping elbows again for the first few laps. I had to fight hard to get around her and get a gap. Great racing Joele! Super-Clean-Sandra finished 3rd, with Chelsea (aka Storm) in 4th.

I always do my best to catch the guys on our team who start in front of me in the B Men's category, but Andrew (the "Super Clown") denied me. While I caught up with him going into the finish, he out sprinted me, and denied me the pass. He is getting harder and harder to catch! Next time Andrew, next time... you are a marked man.

Despite efforts to "super-heroize" his costume, The Carrot was brought down, although he did look good in his orange suit and custom painted bike. The hulk is now the reigning costume contest champion. Photos coming soon.

Cross in the Snow!

It has been a busy few weeks, with the double header BC Cup on the 3rd and 4th of October, followed by Cross Nationals and the Jim Horner GP of Cross in Edmonton last weekend.

The BC Cup double header was a beautiful weekend. Blue skies, sunshine, and the full Local Ride Racing team out to play on the grassy courses of New Brighton and Vanier Park. The team had great success, with Mike breaking the top 10 in the A's, Junior riders Maggie and Pete finishing 1st and 2nd respectively on both days, and me 2nd on both days.

Last weekend Mike and I made the trip up to Edmonton, to race in the National Championships and the Jim Horner Grand Prix, hosted by Juventus Cycling Club. It was a bit of a shock to the system arriving in Edmonton to sub zero temperatures and snow. I had to re-learn how to dress for the cold. I placed 6th on both days, while Mike was 25th at Nationals, also his first time racing cross outside of BC.

Racing the National Championships in Edmonton AB.

Thanks to Les, Laurie, Hannah, Duncan and Mcayla for standing in the cold to cheer us on, and the Kruschke family for the amazing hospitality and Thanksgiving feast. One highlight of the weekend was seeing Les and Duncan wearing shorts and down jackets during the races on Saturday. They seemed comfortable, but everyone else was freezing! Unfortunately the cold proved a bit much for us, and we brought an unwelcome traveller home with us: the flu. Thankfully, that visitor has been sent on his way, and we are both beginning to feel normal again.

It snowed during the men's race on Sunday.

It is now time to start getting the costume ready for Pumpkin Cross, Local Ride's own BC Cup Halloween themed event. The only thing better than winning the race, is winning it in costume.

Cross Vegas and Interbike

After a whirlwind tour of Switzerland and Austria by bike and train, my teammate Sandra and I headed to Las Vegas to take in Interbike and Cross Vegas. I raced my first "big" cross race, under the lights of Vegas. Check out the race report on pedalmag.com.



Following the race on Wednesday night, we took in Interbike, the biggest trade show of the year. The size of the show was overwhelming at first, but with two days to check things out we did get the chance to take it in as well as see some familiar faces.

The flight home is not until Tuesday, so we are both taking the opportunity to get some warm weather riding in and work on those farmer's (or should I say cycist's) tans. Today we are hoping to make our way out of the city to check out Red Rock Canyon.