What’s Next After Worlds? #Louisville2013

Goodbye Team Hat

If you see a puke filled BioWheels team hat along I-71 northbound somewhere around Carrollton, that’s mine.  I’m sorry.  I littered, and then some.  The Cyclocross World Championships in Louisville were probably the highlight of our bike filled lives.  We raced, and then some.  We pitted for teammates, some of us with chisels, and then some.  Hanging from trees wearing crazy hats, we cowbelled, and then some.  And, we bourboned.  Boy did we bourbon!  We poured our guts out for this sport, and then some.  We were heard.  Right now the thought of racing the Sub-9 Death March, discussing the 2013-14 cyclocross calendar, lining up for the OhioValley Spring Road Series, sending out an OVCX press release, making the early entry cut for the Mohican 100, wrenching on my bikes and even joining the Swallow Cycles group ride this Sunday at Shawnee National Forest makes me want to puke, and then some.  I’m still hungover.

Dillman Delighted at Worlds

I haven’t watched the entire replay of the World Championship TV feed yet because I fear the sound of cowbells and flashes of color would push me toward some sort of post-cyclocross-stress disorder.  My two bikes still lay mud caked in my man cave, grass and goop dangling from carbon wheels like brown garland, cotton cased tires mummified.  Although it was a hoot, I haven’t spent much time looking at pictures from the race or the foam party.  They still make my head swim in nausea.  A pair of mud crusted bright yellow rain pants with suspenders drape from my bike stand waiting till it’s warm enough to hose them outside.  I skimmed through the World Championship stories on Cyclocross Magazine and Velonews, more out of habit than genuine interest, no offense to the sport’s promising young racers like Drew Dillman who rode with their hearts on the sleeves of their skinsuits.  Rubber boots, my trainer and pit bucket sit on the floor in my garage amongst more dirt and grass than the floor boards of a back hoe.  Right now, none of that is a priority. 

We Celebrated The Most Memorable Season of Our Lives

“No commitments,” I told a teammate when he asked what I’m looking forward to the most after Worlds.  Heck.  “Words With Friends” is too big of a commitment right now.  Thumbing across the screen of my I-Phone I realize, aside from you of course, I have way too many bike friends on Facebook.  I changed my profile photo to one of hiking.  I fantasize about riding without wearing a team kit, perhaps a cruiser bike on the boardwalk in Key West.  I think about joining a rock climbing gym.  I try to remember how many bags of mulch my back yard will need in the coming spring.  Going back to mid-July we’ve trained, raced, and volunteered.  In those 6+ months, I rang the PR bell for OVCX loud and proud.  It’s hard to appreciate how cool it was to see my name as part of a byline in Cyclocross Magazine articles.  I need a little Disneyland.  I need to find my running shoes.  I need a good book and a fruity drink.  I need to challenge my wife to a game of cribbage.

We Left A Everything on the Course

Last night, on my hands and knees with rubber gloves and bleach I scrubbed the water scum around the drain beneath the furnace in the utility room.  With my earbuds in, I honestly look forward to cleaning the rest of the house like a workout.  Manual labor soothes the soul.  After that, I’m going to wash my car and get the crannies around the shift knob with a toothbrush.  Then, maybe, I’ll clean my bikes. While I agree Masters Worlds suffered a blemish for inoperable power washers on Friday, it’s but a pimple on the beautiful American cyclocross face we showed the world in Louisville.  If you're looking for a takeaway, the lesson I learned is that the future of the sport does not lie with our old guard or current heroes, it’s in the legs of our youth, positive energy and foresight. 

The Perfect Mix

What’s next after Worlds?  Maybe one day I’ll celebrate an American victory Christmas week in Belgium probably from a rider holding his Dad's hand along the fence this past Saturday.  Maybe one day I’ll wave a flag at the Winter Olympic Opening Ceremonies as the first US Cyclocross Olympians parade on the track below.  Maybe this fall or next we’ll see the first US World Cup stop on the cyclocross calendar.  I dream that it’s smack dab in the middle of our own version of a “Kerst Periode.”  Instead of Christmas, maybe our regional US promoters can stitch together and create an Oktoberfest Period at the front of the international calendar with 5-7 UCI races over 2-3 weeks, surrounding an early World Cup stop so the Euros won’t have to bring the bike barn overseas for only one race.  Till then, it’s time to pay attention to the people and things in our lives that took a backseat to the most rewarding cyclocross season we’ve ever been a part of.

Bravo.

Making Your and #CXWorlds Work Together

I Would Sob 10 Seconds Later courtesy CX Magazine

I broke down after the finish line.  I remember the low winter sunshine.  Hiding my face under my arms and between the hoods of my handlebars so I wouldn’t freak out the daughters congratulating their father and fellow racer next to me, I cried for a moment, big soppy man tears.  My chest shook.  Uh huh huh.  Uh huh huh.  I could see my breath in the heat reflecting off the blacktop below me.  I smiled as I wiped my eyes.  I did it.  I raced the World Championships.

A guy 29 places ahead of me would pull on the rainbow stripes.  Crossing the line were a Belgian, a pair of Englishmen, a few Canadians and a couple guys from Coloradostan.  Sure it wasn’t the most representative international field, but the Belgian guy did take 2nd.  II was incredibly happy, 30^th in the world.  I had reached the top of my sport, or as close as this black balloon birthday aged rider could get.  I raced fast, clean and finished on the lead lap with the best 45-49 year old cyclocross racers the world could deliver, provided they had enough vacation time and discretionary income for plane tickets to Louisville last January.  You gotta pay to play.  Still more than two months away, I’m struggling to muster a second summit bid.  Maybe you are too.

Masters World Seeding Race 2012

The problem is the road to Worlds can feel like a Pisgah National Forest fire road: twisty, steep, life sucking and potholed.  The other problem is last year was pretty stellar.  There’s a stained wooden shelf high in my mind with all the memories of a great push to the World Championships carefully arranged on it: trading icy caution tape crashes with my teammate Mike at Nationals, New Years Eve intervals in my dark and cold garage, the luck of a good call-up for the seeding race, my wife and I chuckling while I dirtied the floor cleaning my bikes in the Madison hotel room, a friend lending me his pink Specialized Crux pit bike when Worlds starting flinging mud, the stern call of the UCI officials, working the Worlds pit for friends racing and of course the bib number and finishers medal.  It makes me happy to close my eyes and look at it.  While I felt different earlier in the year, I find myself struggling to find room on the shelf for more.

Go out on a high note.  It’s a quote I use when practicing cyclocross or touching my monkey.  I’m kidding!  Whether its barriers or starts, get the work in, but make sure your last effort is good so you go home feeling confident.  That’s sort of how I am now.  For the first time ever, I notched series points for an 18^th and 20^th at USGP this past weekend on the Worlds Course in Louisville.  Nine of the top 25 ranked riders in the US were in the field, five of the top 10, including 2^ndand 3^rd place.  Four of the top 20 guys from Worlds last year were in the field, including 4^th and 9^th place.  The competition doesn’t get much stronger than that.  I’m feeling pretty good about my season.  I could hang it up right now, be satisfied and turn my attention to other Masters pursuits, like getting the yard ready for winter.

One Footer at Masters CXWorlds 2012

Having never climbed but having read a library full of mountaineering books on the toilet, I look for a correlation.  If you already summited at Everest, I don’t think you have the same drive the second time around.  I think pure adventure takes a backseat.  You’re more calculated and realistic about the pursuit.  Not achieving is no longer a failure.  It’s easier to let go.  After you’re acclimated, the camp 2 tent can feel pretty cozy.  You see others on their way down and consider how nice it might be to join ‘em for the hike back to basecamp, taking a few photos and sharing conversation along the way.  However, maybe I didn’t quite get to the summit the first time.  Maybe I haven’t seen the full 360 view.  Maybe 30^th isn’t my top.  That’s what has me strapping on the crampons this year.  That and I can see the mountain from my living room.

CX Masters Seeding Rce Start Line

It’s more of a second in a lifetime opportunity.  Still, if I pass, I’ll likely never race a World Championship again unless I travel internationally.  This year again, Worlds is 24 songs on the iPod away in Louisville, an hour and a half from Cincinnati.  It’s low hanging cowbells, but between here and there is a daunting 8 weeks of hard work on the bike, holidays, expenses and arrangements: the last four OVCX Series races, a new license, Thanksgiving with friends, a new crank arm for the pit bike, Christmas in Wisconsin, New Years in Ohio, more garage intervals, another couple car washes, more derailleur cables, hotels to book, more bike cleaning, gas to pump, the Chicago Cup, Nationals, more intervals and a Worlds warm-up at KingsCX in Cincinnati.  Entering a credit card number on the registration page is more of a commitment than you think.

Friend & Colleague Amy Tobin

A conversation I had with culinary expert Amy Tobin gave me food for thought.  She’s probably one or two degrees from Guy Fieri, Gordon Ramsey and Rachael Ray.  She’s done some Food Channel and TLC.  Her cookbook is at Barnes and Noble.  She develops recipes and endorses products for food companies like Dole Salads and Jif Peanut Butter.  She runs a cooking school and has a radio show.  That’s how I know her.  She records her show segments with me at the radio station I work at.  Immediately you wouldn’t grasp the similarities, but between guests we’ll talk shop on common ground.  I’ll show her something I wrote for CX Magazine.  She’ll confide that she may have a new book brewing. 

Last week between guests she mentioned she’s not doing the little things this coming year.  She’s going to focus on the big.  I raised an eyebrow.  That’s pretty philosophical and a mite pretentious.  She explained it’s her way of keeping focus and shedding her life of the time and energy sucking endeavors with meager payoffs.  At the time, I sort of brushed it off.  My life isn’t that busy.  For goodness sakes, I don’t even have kids mucking up my work, writing and bike pursuits.  In the light of Worlds however, maybe it’s time to focus on the big things.  More importantly, maybe it’s time to let go of the little things along the way.  After all, having been there once, I know what they are.

My wife’s been on a business trip for the past week.  Frankly, I miss her.  The house is missing a spark and our cats seem preoccupied with kitty agenda rather than focusing on their job description of keeping me company.  More than racing again at Worlds, I look forward to this Saturday’s long ride with her, close friends and teammates.  We’ve got tickets for a night out and a party to attend.  I’ve already made up my mind, I’m casting off one little thing and forgoing Sunday’s OVCX race in Lexington.  This weekend, my Worlds are at home.

Should Your Worlds Road Go Through Wisconsin 

There’s more than one road to Masters CXWorlds.  Choose the one fits your life.  Having done it once before, I advise to take inventory of what is really necessary to the pursuit and what little things make the journey more difficult than it needs to be.  For me, with a Christmas trip back to see family in Wisconsin on the horizon, I think a second trip America’s Dairyland to race Nationals is unnecessary.  Despite Madison being an awesome town and the incredible CX scene up there, for me the stress and expense of a 2^nd long trip outweigh the benefits of racing.  While I think it’s important to keep racing up to Worlds, the Chicago Cup is a more logical choice to keep the legs fresh and skills sharp in the weeks leading to worlds.  However, I think two days at the Chicago Cup can be cut back to a single day trip, especially with the Cincinnati Worlds warm-up date the weekend prior to Worlds.  You see where I’m going.  Take a look at your schedule, your life, your commitments and make your worlds work together.

Lose Yourself in 2012-13 Cyclocross

I’m guessing this is the point in his training where Michael Phelps fired up the bong, aka The Rest Week.  While I don’t condone pulling a Phelps, with the sun of this year’s World Championship cyclocross season rising on the horizon, I clearly see why he needed the break.  In order to be the most decorated Olympian in history, he needed to be Mike for a while.  Go to Vegas.  Play video games.  Blow off practice.  Walk around with a case serial killer bed head hair.  On July 23^rd, my coach, Chris Mayhew at JBV Coaching, assigned me a two week break from riding.  He knows this season is special, a once in a lifetime perhaps.  Yesterday was the last day of slacking before a season that’ll end with the World Championships. 

Breathe in.  Breathe out.

I’m trying to balance levity with the magnitude of the opportunity.  Maybe you’re holding back your excitement too, and that’s why I sort of feel alone in the pursuit.  Even with the flame burning in London, I’m not getting the feeling that many grasp what a gift the 2012-13 cyclocross season calendar is.  Locally in the Ohio Valley we have clinics featuring Jeremy Powers and Kaitlin Antonneau, a cyclocross series in OVCX that’s on par with New England and the Northwest, the Cincy 3 Cyclocross Festival, Cross After Dark, USGP races in Madison and Louisville, a huge UCI weekend in Chicago, Nationals nearby, a Worlds warm up race in Cincinnati and then, finally the Cyclocross World Championships in Louisville for both Masters and Elite.  Oh-My-God!  What a Cyclocross Season!

Harbin Park, site of Cincy 3 CX Festival, circa 2001

12 years ago, you had your choice of three races: A, B, or C. The course was hastily marked with flags and orange spray paint.  This year, you’ll see national jerseys on the backs of European stars wiz past your nose through the fog of your frozen breath.  I’m not saying cyclocross is going to disappear in 2014, but right here, right now, for many of us this season is the best chance we’ll ever have to plant our cleats as high as we can on the summit of cross mountain.  This is the perfect opportunity to grab the low hanging cowbells.  Without pounding a nail in the cross-coffin, for those on the upper end of the Masters demo, you’ll likely never have this chance again without dipping into your 401(k) for plane tickets and baggage fees to Europe.  This is your Eminem “Lose Yourself” moment. 

Marshall Mathers turns 40 in October, racing age 41.

2008 OVCX Gun Club Carnage

Oddly, I feel almost alone in the pursuit, and mine has nothing to do with the podium.  Outside the voices in my head, I’m not feeling a buzz, your buzz.  Maybe it has something to do with the individualistic approach we have to cyclocross or cycling in general.  We know better than to hang our hopes on one race.  Dreams can be dashed on a sharp root or a slick corner.  We purse our lips and swallow back notions of excitement, in case they are dashed with a 25mph header into a sand pit.  But this season is different.  Never before have we had so many major events, so many chances to feel a little glory. 

Masters 45-49 World Champs Seeding Startline Jan 2012

So, afford yourself the chance and share your excitement.  Get off the fence.  Register.  Let the tiny cowbells in your head crescendo into some thing on par with the bum-bum-BA-bum-bum rumble of the Olympic Theme kettle drum.  Share your goals on your Facebook status.  Remember what a treasure it is to have that photo of yourself towing the start line at Worlds.  Hire a coach.  Snatch up that non-stop January flight from Denver to Louisville that I saw online for $262 round trip.  Volunteer as a course marshall.  Book the hotel for that faraway race or pro clinic you’re on the fence about.  Show up early for the juniors.  Stay late for the post race party.  Create a Power Point to convince your family that Chicago, Madison, Cincinnati and Louisville are wonderful places to visit in the winter.  The next six months will fly by and we need to make the most of it.  I can’t wait to be wearing a rain jacket, rubber boots, eating a waffle, drinking from a flask and standing next to you as we hang over the banners at Worlds screaming “Allez!”

Cross Nation, this year is special and we need more cowbell.

#26.2 Stickers & Other Things To Let Go Of

Maybe that’s why people have stick children on their windows and put 26.2 stickers on their bumpers.  I too want to wave it around for everyone to see.  Look!  Look what I did.  I raced a marathon!  I created a monster that can’t control his two year-old self in the cereal aisle at Kroger.  I’m fit, awesome and my buns look hot in cycling shorts!

But that’s exactly what I’m doing.  I’m trying to hang my hat on something.  Problem is, hanging your hat implies being done and I’m far from that.

It’s still the desktop background on my computer, the picture from Cyclocross Magazine of me finishing 30^th place and on the lead lap at the 45-49 Masters Cyclocross World Championships.  It’s my lei from Iron Man in Kona. It’s my baby.  It’s my 26.2. 

I don’t want to come off the high.  I like being him.  Still riding the buzz of the pink bike, I’m having a hard time entering another race.  I want to stay the guy whose last race was Worlds.  They always say, “You’re only as good as your last race.” 

So, I want the stick figures on my back window to show a skinny husband and wife on bikes, two cats, our 6 other bikes, the outlines of all the countries and states where we’ve vacationed and the logo from the 2012 Cyclocross Masters World Championships in Louisville.  Look!  Look what I did!

But, that’d be idiotic.  The meaningful moments of my life couldn’t fit on ten rear windows and the schmo behind me pulling into a Walmart parking lot cares as much about Cyclocross Worlds as I care about why he's pushing a cart full of Sudafed.  We don’t exist to impress other people.

However, while it’s not impressive, a cart full of Sudafed does sort of identify you, and not as someone who has a really stuffy nose.  Same goes for the 26.2.  It says you’re a long distance runner and probably look good in shorts.  And, that “I Heart CX” sticker says the driver likes racing weird bikes in the mud. 

Rico!

If that’s so, that’s not saying much.  This is precisely why I don’t have a tattoo.  One day you put a 26.2 or etch rainbow stripes on your arm and the next thing you know, you’re forever locked in the past like the football tossing Uncle Dork in Napoleon Dynamite.

We’re more than that.  Lives can’t be defined by stickers and tattoos.  So, while your 26.2 sticker, his IM tattoo and my World Championship finishers medal are good keepsakes and reminders of who we are and what we can achieve, there’s no good reason to cling to that one shining moment in fear that you can’t have another.  Mementos should keep you looking forward not back.  

Go out on a high note?  Whatever.  That’s the stupidest thing I’ve ever heard.  Sign me up for another bike race.  Even if I finish DFL, maybe I will try trail running.  Even if it was a good showing at the World Championships, an ear piercer of a high note, I don’t want to go out on it.  I’m not done.  Life is a symphony, not a song. 

#Cyclocross: My Diabolical 5-Step Tactical Plan for Masters Worlds Domination

Fave Cartoon EVER!

Trainer: Gee, Joe Biker, what do you want to do tonight?

Joe Biker: The same thing we do every night, Trainer - try to take over the world!

Clicked into a trainer and surrounded by hibernating garden tools, garbage cans, and grease coated shop rags, my water bottle and cell phone rest on the filthy hood of my Toyota 4-Runner.  I lost the remote control a few months ago backing out of the driveway with it still on the hood.  So now, barring unclipping, our 13 inch garage TV is more or less permanently tuned to Universal Sports.  It’s not bad.  At least it’s not figure skating.  I’m watching the first World Cup bobsled race of the season at high volume because my Ipod battery died 4.5 minutes into tonight’s trainer workout.  Facing a series of 5 minute blocks of 15 and 30 second all out intervals for the next eternity, my thoughts turn.  I shouldn’t have made that wrap with beans and started working out in a sealed room.  Secondly, I need a better plan to win Worlds, since actually training probably isn’t going to work.  In bike racing, we call this “tactics.”

I Work Owwwwwt!

I try to keep it positive.  Maybe I am the only guy registered for Nationals and Worlds who came home from work, made a quick veggie wrap, swapped pants for bibs, and hit the trainer still in dress socks.  Then I saw a Facebook post from the US’s #1 45-49 year old cyclocross racer Fred Rose, about “punishing” his trainer after work.  Dammit.  He’s not eating bacon while watching Jeopardy and I’m not the only one in the World, North America, the US, not even the Ohio River Valley dropping sweat on the garage floor in December.  I’m ranked 102^nd in the US of guys my age.  In the World, who knows?  I’m so screwed.

Uber-Legend Don Myrah

Then I start to crunch the numbers.  Not every 45-49 year old Cyclocrosser in the World will show up in Louisville in January.  Look at the pre-reg for Nationals.  Out of the 1450 or so ranked riders, only 65 or so were signed up the last time I checked.  Out of those, Race Predictor slated me in at 28th.  Out of those 28, who will make a second trip to race Worlds in Louisville the following weekend?  I could qualify.  I could even get a middle of the pack call-up.  Then I see Olympian, 4x National Champion, guy I read about in the magazines when I totally sucked at mountain biking and uber-legend Don Myrah is slated in behind me at 29^th for Nationals.  No matter how much he says he hasn’t been training, he’s still a killer.  He’ll certainly race Worlds and he’ll certainly leave me crying for mama between bouts of the pukes in the snow.  Then I start to wonder how many Belgians, Netherlanders and Canadians will make the trip and are watching the bobsled action from their trainer right now.  If I’m going to have a chance at taking over the World of Cyclocross, I’ve got to commence Plan B.

Step 1:  The Irresistible Infecting Invite 

Dear Fred, Mike, Keith and other Masters aged Midwest Cyclocrossers buddies faster than I,

You are cordially invited to travel over Christmas to Wisconsin with me.  I know!  How super cool of me!  I once lived and worked in Madison and have the local knowledge, like how to ride your bike on snowmobile tracks across the frozen lakes.  It’s a perfect opportunity to train on the frozen tundra, maybe pre-ride the Nationals course and enjoy free food and lodging at my brother in law's house.  You can’t pass it up!

Love,

Joe Biker

PS…I left out the part about the house crawling with germ infested kids and dogs and there’s no way any human can walk out of there between Christmas and Worlds without a sniffle or cough.  Good luck with that.  Boo ooh ah ha ah!

Step 2: Divert the Best in the US

To deal with the X-pro and other uber-masters aged athletes in Colorado, circled around Mt. Rainier and Northeast, I contracted with Cincinnati’s hotbed of IT geniuses.  Based on my theory that they spend most of their time training for Worlds in meat lockers at 5,000 feet above sea level and not enough on US Geography, I had my band of hackers make a switcheroo.  The venue for Worlds on the Bikereg.com website now reads:

 

UCI Masters Cyclo-cross World Championships powered by Exergy

Presented by

Louisville Championships 2013

Louisville, OH

Thursday, January 12, 2012 to Sunday, January 15, 2012

For Lodging in Beautiful Louisville/Stark County, OH Click Here

Step 3: Memo to Discourage Eastern Europeans

To: Eastern European Cyclocross Masters Racers

Fr: UCI Grand Poobah

Re: Countries other than the US and Canada not Eligible for Worlds

It has come to my attention that historically so called World Championships in North America, such as the NBA, NHL and NFL are really only contested by two nations, the USA and Canada.  Think about it.  Have you ever seen a Mexico City Football team win the Superbowl or a Dominican baseball team win the “World” Series?  Of course not. Even though athletes outside of the US and Canada may be better, faster and stronger, it’s obvious if the World Championships are in the US, it totally sucks donkey turds but in the eyes of most Americans, your country doesn’t really count.  Sorry, but we’ll see you in two years. 

Step 4: Defend the Northern Border

Since that would leave only Canadians left to battle against me, I have invited hockey superstar Mario LeMieux to Worlds as Master of Ceremonies.  While it appears on the surface as a grand international gesture that’ll draw tons of people from Canada, I have him contracted to sign autographs, let Canadians touch the Stanley Cup with their bare hands and give a hockey demo on the Ohio River at precisely the same time as my race.  Canadian Masters will be forced to choose between an everyday occurrence of beating me at a bike race or a once in a lifetime chance to take the ice with a childhood legend. 

Step 5: Defer to Facebook Fans of the Blog

Readers like Steven have suggested on Facebook to simply have Sven Nys step in as my body double.  Click here to see what other readers have suggested or leave your own diabolical plan to help in my pathetic quest of total cyclocross Worlds domination.

#Cyclocross: Surviving The Holiday Abyss

The faded workout has treated me well

My Christmas list sadly begins with socks.  The other thing I’m working on in early December is how to bridge the fitness abyss of after-work darkness, St. Nick’s candy, Dorothy's ham gravy, and a marathon of New Years Eve parties between now and Cyclocross Nationals.  Then it struck me like a V8 vegetable juice palm slap upside the forehead, my modified Chris Carmichael workout.  It’s an hour long, burns nearly 800 calories and is a good general power workout.  I scribbled it down on post it note which remarkably, 3 years later, is still adhering to the side of the 1987 13-inch TV in front of my trainer set-up. 

I’m no coach, which is precisely why I have no problem copying Chris Carmichael’s workout, modifying it and then dispensing the result as my own for free.  While others charge for their training secrets or leave you wondering what kind of incredible workout they did to post quotes like this to Facebook: “contact Crossresults.com and put that trainer on my victims list,” I have no problem telling you what has got me this season’s incredible mid-pack results and kept me off the podium.  All kidding aside, I started the season finishing in the mid 30’s and now I’m knocking on the door of a top 20.  While no one has noticed this incredible performance but me, something must be working.  Either that, or the 15 Ohio Valley Elite Cyclocrossers I think I’ve become faster than have been abducted by aliens. 

Come Nationals and Worlds time, one thing is for certain, some people will be slower than they are this weekend.  Some will be faster.  I prefer the latter.  If the thought of racing cyclocross past Sunday doesn’t make you want to cry for mama between bouts of the pukes, I think the best you can do at this point is sharpen your fitness and skills over the next 3 weeks.  Come New Year’s day, aside from rest, there’s no interval workout that’ll make you any faster.  So really, you’ve got about 3 weeks to polish that middle of the pile turd.  Chop chop.

As far as skills, I'll try to spend at least one day/week on the cross bike practicing dismounts, starts, and hill carries.  It probably wouldn't hurt to do some running in there too.  I've lived in Wisconsin in January.  I've had to dig my car out of 17 inch snowfalls.  There's no guarantees you'll be riding your bike at Nationals.  Aside from that and keeping your core solid, you still can get quicker and snappier.  While the original workout is listed below, over the years I’ve adapted the structure to specific cyclocross workouts.  Do the warm up, pick the 15 or 30 sec interval workout and be off the trainer at 60 minutes even.  I like to start at 6:30pm with the evening news and finish up with Extra-Extra!  Print it out and tape it to your TV.

WARM UP:

6 Min Easy Warm Up

1 Min Fast Pedal 110-120 rpm

1 Min Recover

1 Min Fast Pedal 110-120 rpm

1 Min Recover

OPTION 1: CX ATTACK 15 on 15 off Interval Insert

5 minute set of 15 on 15 off.

In a hard gear, 53x14ish, simulate starting, punching it out of corners, driving up a short steep hill. 15 sec attacking as hard as you can, 15 sec no pedaling (coasting.)

5 min rest.

Repeat set 5 times.

5 minute easy pedal cool down.

OPTION 2: CX STICK IT 30 on 30 off Interval Insert

5 minute set of 30 on 30 off.

Simulate the effort you’d put in hammering straightaways between course features.  Don’t punch it at the beginning, ramp up to a 100% effort you can sustain for 30 seconds.  Recover in between efforts with a  high cadence spin. 

5 min rest.

Repeat set 5 times.

5 Minute easy pedal cool down.

OPTION 3: ROAD/HILL POWER (The Original Carmichael Workout...more or less)

Five 2 minute efforts with 2 minute fast spin recovery in between.

The two minute effort should be steady and sustained, but as hard as you can handle without loosing power for 2 minutes.  Think hammering a breakaway.

Recover with easy spin for 6 minutes between sets.

Repeat 5x2 efforts a 2nd time.

8 Minute Easy Spin Cool Down.

Degrees of Separation: #OVCX to #USGPcx to Masters Worlds 2011

You raced or watched the USGP Cyclocross Derby Cup in Louisville this weekend.  With course tape snapping in the wind, you rang the cowbell at the fly-over, heckled Georgia Gould, followed Powers lines warming up, shielded your junior kid’s eyes from the guy cheering with a nipple-taped blow up doll and, even though you can’t draw a correlation, the three gladiators seemed to fit in with the atmosphere.  You had a blast.  Now, it’s Monday, November 14^th.  In two months, Cyclocross Masters Worlds unfolds on the same course.  We’ll see real rainbow stripes pulled over team jerseys and tears of joy in the winner’s eyes.  After doing my best 20/20 investigative reporting, crunching results, and talking with masters peers this weekend, I wont be surprised if those rainbow tears could be rolling down the cheek of someone we know. 

Cyclocross Masters Nationals 2010 45-49

1	Don	Myrah		0:48:36
2	Mark	Noble	Metalmtn Cycling	50:46:00
3	Jonny	Bold	Corner Cycle	51:01:00
4	James	Coates	California Giant Cycling/Califo	51:17:00
5	Richard	Mcclung	Lake Washington Velo/Hagens Ber	51:26:00
6	Mike	Hogan	Justin'S / Titus Mountain Bike	51:36:00
7	Arthur	O'connor	Team Big Ring-Realcyclist.Com	51:56:00
8	Tim	Butler		52:02:00
9	Eric	Martin	Webcyclery Racing/Bendbroadband	52:10:00
10	Jonathan	Card		52:13:00

It won’t be me.  The way I figure it, I’m still 4 degrees of separation from the next 45-49 year old Masters World Champion.  I finished in 23^rd place in Day 1 of the USGP 45+ Elite Masters, an eternity of 2 minutes and 47 seconds behind the beaded bling wearing 45+ winner Jonathan Card.  However, Card finished 1:12 behind a certain 3^rd place Jonny Bold at Nationals last year.  45-49 year old Nationals in 2010 were won by the legendary Olympian/World MTB Champ and four time Elite Cyclocross National Champion Don Myrah.  While Myrah didn’t make the trip to Mol, Belgium for Worlds last year, Bold did.  He won bronze, nine seconds behind 2010 (1961-65) World Champion Marc Druvts.  According to Bold’s blog, the race was very close.  Sadly, Marc Druvts passed away this August.  

Cyclocross Masters Worlds 2010 Mol, Belgium 1961-65 (45-49) 

1 Marc Druyts (Belgium) :37:28

2 Dirk Mertens (Belgium)  :00:07

3 Jonny Bold (USA)         :00:09

Granted you can’t compare last year’s Jonny Bold to this year’s Jonathan Card, Fred Rose or Mike McShane.  Variables such as geography, course layout, weather, and jet lag come into play as well as the typical boring master’s issues of family, careers and who's going to snow blow the driveway when I'm gone.  44 year olds turn 45.  49 year olds blow out 50 candles.  While it’s not a divining rod of Masters Cyclcocross, it does show the general caliber of talent present locally in Ohio Valley Cyclocross OVCX and the USGP.  Take a look at the current USA cycling rankings.  You may recognize a few names.

USA Cycling Masters 45-49 Open Cyclocross Rankings as of 11/14/11

1	214.80	Frederick Rose	Bloomington, IN	30553	45
2	216.22	Jonny Bold	Marstons Mills, MA	117383	47
3	219.53	Jonathan Card	Sylvania, OH	6078	48
4	221.85	Ralf Warmuth	Edison, NJ	231788	48
5	225.46	Michael McShane	Louisville, KY	23836	47

Card Tails Rose

In the USGP 45+ Elite Masters race on Saturday, OVCX regular, Fred Rose finished 3^rd, only 7 seconds off Card’s mark.  Mike McShane only 32 seconds off Rose.  Personally, I’m thinking Card may be even faster than last year.  In lieu of having Worlds in their backyard, I think many OVCX racers have raised their game.  After talking with a few Masters racers at USGP this weekend, I heard Card deliberately started training later and put less emphasis on early September races in order to focus on Nationals and Worlds. 

For me, looking at the theoretical gaps between myself and guys like Bold, Myrah and the late Druvts, I’m just glad it doesn’t get too much faster than this.  Staying on the lead lap at Worlds would be a dream.  While it may be a few rows in back of Bold, Card, Rose, Myrah and a few Europeans getting away to tropical Louisville in January, there’s a place on the Worlds starting grid for me.  

USGP CX Derby Cup 45-54 11/12/11
1 43 CARD Jonathan TEAM CARD 6078 36:56:00
2 2 BUTLER Tim WestEndBikes/Specialized 211505 37:01:00
3 11 ROSE Frederick BikeReg.com 30553 37:03:00
4 1 MCSHANE Michael Bob's Red Mill- p/b Focus Bikes 23836 37:35:00
5 65 MORSE Samuel Corner Cycle 25187 37:41:00
6 7 SIMON Wayne Enzo's/ Psimet 32742 37:41:00
7 6 LUCAS Keith Schellers Racing Team 209624 38:00:00
8 49 AUGUST Andy Park Ave Bike Shop 2073 38:03:00
9 5 KRAUSE Troy Monkey Wrench/Inglis 210684 38:11:00
10 57 CASPER Daniel GrandStay Hotels 214654 38:23:00
11 68 NISSEN Dave QCW 165977 38:25:00
12 4 STEPNIOWSKI Waldek lUNA 93056 38:43:00
13 14 FAGERBERG Erik Papa John's Racing Team 11159 38:53:00
14 32 TUCKER Troy Inside Ride 91206 38:59:00
15 56 TOTH Peter ONE DAY 39:04:00
16 12 MANDROLA John Papa Johns Racing Team 201258 39:13:00
17 61 POHLMANN Dirk Texas Roadhouse p/b Motorex 51532 39:22:00
18 63 PAGELL Mark Team WORC INTL 39:25:00
19 53 MCNAMEE Steve Le Scomparse Racing Team 189612 39:26:00
20 23 HUNTER Todd Garneau Customs p/b Powerbar/ W 178827 39:31:00
21 10 WELLSMAN Peter Pro City Racing INTL 39:33:00
22 15 MAY, SR John Papa John's Racing Team 195083 39:35:00
23 16 BELLANTE Joe BioWheels/Reece-Campbell Racing 199092 39:43:00