- #ABDcx Remember to check out the standard preview page here.
- Preliminary staging will be posted here before Sunday. If you upgraded this week and want 1/2 your CCC series points to follow you to the next category, please contact us at ChicagoCrossCup at gmail before Saturday to let us know.
- Parking on Foster Ave is allowed but on NORTH side only. There should be “No Parking” signs along the park (south) side. If not, please respect this. Also Parking is allowed on Struckman Blvd (better option), or at Sycamore Trails School (preferred).
Recovery is a cornerstone of fitness and form. If you are a cyclocross racer you are almost surely training at a level that induces fatigue, while recovery allows your body to repair and increase form and fitness. Back in the day, pre-Joe Friel periodization model, overtraining was the norm in endurance sports. It’s pretty easy to do if you have an obsession like we do for cross.
Overtraining can have effects ranging from tired legs on race day in its most common form, to an extreme as severe as the premature retirement of a professional athlete. Per Mr. Friel “overtraining is best described as a decreased work capacity resulting from an imbalance between training and rest”. If you have a bad race there is at least a decent chance that you have not given yourself the rest needed to recover up to that point. When many athletes have worse than expected results though they do the opposite of what is necessary to address the issue….they train more.
Classic symptoms are lower power numbers, higher heart rate, general fatigue, irritability and a disinterest in training and racing. You don’t want to get to this point! We know that most people can handle 3 – 4 weeks of hard training and racing before needing a “week off” for recovery. So your best bet for success is to look at your season ahead of time and plan those recovery weeks into your schedule so that you feel good when it counts. If you’re racing cross every weekend you may have a less than stellar race directly following a recovery week. This varies from person to person and can be disconcerting if you’re not used to plugging rest into your program but, trust me, it’ll pay off in the weeks to come. Assuming that you are racing every weekend during the ChiCrossCup series, a typical recovery week looks like this:
Monday – off or strength training (strength maintenance phase this time of year)
Tuesday – off
Wednesday – 1 – 1.5 hour zone 1-2 ride
Thursday – 1 – 1.5 hour zone 1-2 ride
Friday – off
Saturday – opener
Sunday – race
Likewise, you need to include recovery days within each week. These can be easy zone 1-2 workouts (“workouts” because strength training and running count) or completely off. 2 – 4 rides with high intensity and/or long duration per week, including race day, are about all a human being can handle. Take easy recovery rides in between them.
Thanks for reading!
TRAINING BIBLE COACH
- Thanks again to Jeff Provisor and the entire Main St Bikes/Sasquatch Squadron for hosting yet another great addition of Carpenter Park CX this past weekend. Barriers, creeks, moguls even a petting zoo, Carpenter Park had it all. It was another sunny Sunday, a little crisp in the morning but warmed up nicely to the mid 50’s by the elite races. Kelli Richter (PSIMET Racing) won the women’s elite race over Emma Swartz who won in week 2. This gives Kelli her 2nd win in 4 races, widening her overall series lead over Sarah Szefi, also of PSIMET racing. In the men’s race Joseph Maloney (KS Energy Services/Team Wisconsin) continues to make the most of his appearances in the CCC by winning his 2nd race in as many appearances. David Reyes (Heritage) hangs onto the overall lead with another consistent podium finish. Results were uploaded to USAC & CrossResults and Overall standings were updated Sunday night.
- Next Sunday the CCC series heads slightly South to Sunrise Park in Bartlett, hosted by Athletes By Design and uber CX racer/fan Jim Nowak. Look for the course preview at the regular time on Thursday.
- Speaking of Sunrise Park… remember if you want to take half your CCC series points with you to the next category you must upgrade before Sunday’s race. And by before we don’t mean Saturday night. So get your upgrade requests into USAC now through the USAC website since there is absolutely no glory in sandbagging (looking at you Cat 3’s and Cat 4’s). Also note that we do review each week’s results and will be alerting the USAC upgrade coordinator concerning mandatory upgrades.
- Here’s some exciting news for Junior racers at the State Championships at Montrose Harbor. Thanks to some behind-the-scenes work by The Chicago Cuttin’ Crew, the Pony Shop, Ten27 Cycling Club, Spidermonkey Cycling, and the Illinois Cycling Association the event will award expanded age group champion jerseys. All the same rules apply (riders must hold an annual license, be an Illinois resident, and US citizen… races must have a 3 person IL podium, etc) and riders will be staged the same as other CCC races (i.e. Jr 15-18 and Jr 9-14)…. but jerseys will be awarded to both boys and girls in age groups 9-12, 13-14, 15-16, and 17-18. So giddy up and get ready to race in December!
- Speaking of Championships… Pro Bike Express is offering their “Pro Not Bro Service” at Cyclocross Nationals in Austin. This year PBE has limited the number of riders they will support, so space is limited. Register Early and “Travel Like You Train…” For more information please contact Wesley Smith/Pro Bike Express: email@example.com Registration is up on the website: www.probikeexpress.com
- A quick note on Waitlists. If you reg for a waitlist on BikeReg your credit card is NOT charged right away. You may see an authorization transaction on your credit card statement, but you are NOT actually being charged. If a spot opens up in the race before race day (i.e. a kind soul emails the race promoter and tells them they won’t be able to make it) riders will be transferred into the race based on their reg day/time. At this point only will your credit card be charged. So if you show up to the race and haven’t received an email through BikeReg stating you made it into the race… you are not yet in the race and your credit card has not be charged.
- And finally… remember all of this CX pedal biking stuff is just for fun, so tell your family, friends, mechanic, photographer, cat, race course designer, dog, pet turtle, GoPro drone pilot, etc, etc, etc… that you love them every day before its too late.
- Carpenter’s Park hosted by Main St. Bicycles Sasquatch Squadron (owned by CCC director and all-round race fodder Jeff Provisor) is held along side the Carpentersville Oktoberfest. The festival has a beer garden (which is located right next to the course). Great food vendors, live music, raffles, kid rides (inflatables), a petting zoo, face painters, and much, much more. Note that Main Street Bicycles and North Branch Cycling started hosting this race in 2005! Once again, grand master Todd Busteed will be handling the race color commentary throughout the day.
- Registration is in a new spot roughly 100’ to the west of the band shell (NorthEast corner of the park), closer now to the Staging/Start/Finish area, set under a large blue Main Street/North Branch tent.
- Jeff and the village of Carpentersville have asked that we please keep the beer drinking in the beer garden (Sam Adams Oktoberfest and Miller Lite). If you spot someone with a can or two of High Life on the other side of the course, please ask them to be respectful of the park, other spectators, and racers. Bacon and Twinkies are allowed and in fact encouraged to roam freely.
- Overflow parking will be East of the park – in the lots of Cross Container off of Maple (the road the borders on the North, and just to the East across from Comcast).
- There will be many tasty food options… Roasti’s Pizza and Beef, El Somborito, Good ‘Ol Dogs and Brats, and more!
- D’angelo Natural Spring Water will be provided for the racers, no cups provided, please bring your bottles.
- Carpentersville Rotary will be hosting a Sasquatch Hunt near the farm field, come try your luck and win food and beer vouchers.
- The course: Similar to last year, only totally different. The Carpenter Park course has been described as the most Belgian of all the CCC race, featuring creek crossings, a little nub of a hill which is always great for spectating and taking photos, and the infamous farm field dirt roller section. Near the center of the course, just beyond the “nub” will be a double sided wheel pit. The separated Start/Finish area will remain in the North field and the course will run in the new fancy anti clockwise fashion. There will be a bike wash area at the hydrant near the dirt roller section. Bib #’s will go on your left.
Race day can be a little stressful. Certain stressors; pre- hot date, pre-roller coaster ride and certainly pre-race jitters, can be a good thing. These are referred to as “eustress”. They’ll hone your senses via hormonal and heart rate changes. After racing bicycles of many forms for a long darned time, along with looking at heart rate files from many people competing in all disciplines of cyclosport, I’ve found that a lack of nervousness on the line normally translates to a lackluster performance.
As mentioned in this article though, even too much of this positive stress can take away from performance. A good speech teacher will tell you that the best way to combat the fear of public speaking is to show up completely prepared. Racing a bike is the same, so have your routine down.
An important part of this, especially for the violent effort right out of the gate that cyclocross requires, is the pre-race warm up. Arrive with enough time to be able to casually ride the course when officials allow it, and do this 37 minute session on a stationary trainer leading up to staging:
15 minutes in zones 1-2 heart rate/power, nice casual spin with increased cadence as you progress.
Do two 30 second intervals at maximum effort with 5 minutes recovery between them
Take 3 minutes recovery after the last 30 second interval
Begin an 8 minute interval at 30 – 35% below FTP. Slowly increase power so that you are at FTP by the fifth minute. Hold that pace for the final 3 minutes of the 8 minute interval. As example; if your FTP is 300 watts start at 200 and slowly bring it up to 300 over the first 5 minutes. Peg it at 300 for the final 3.
Spin in zone 1-2 for 5 minutes and then go to staging.
Give this a try during training on a day when you’re planning to do some hard work on the bike. You may want to tweak it a bit to suit you and best to try new things prior to race day. A good warm up before a crazy interval session will also improve your results.
Thanks for reading!
TRAINING BIBLE COACH
- Thanks to Beverly Bike-VeePak for another great Dan Ryan Woods event. In the third race of the series we once again saw huge fields thanks in part to racers commuting from out of state. That was pretty much the story in the elite ranks as both our men’s and women’s top races had out-of-towners take the top spot. In the Cat 1/2/3 race Sven Baumann (Wolverine Sports Club) of Michigan escaped in the later laps of the race after a tight race with David Reyes (Heritage) to take the win with Michael Dutczak (SCW) in 3rd. In the women’s elite field Samantha Schneider (Tibco/To the Top) from Milwaukee won her field with plenty of time to look around in front of Kelli Richter (PSIMET) in 2nd and sister Skylar Schneider (Tibco/To the Top) in 3rd. BBVP changed things up a bit in the course design, but returned with their infamous half barriers, this time adding a long jump contest to the last barrier to add even more excitement for the spectators. There were plenty of records broken as the day went on along with plenty of crashes as racers went for it. Full results are on USAC and all pre-reg’d riders were emailed results and lap times immediately after their race thanks to One2Go Event Services. Overall standings are updated here.
- Remember the CCC series is only 11 races this year, so please do not show up at the Golf Farm in Wauconda on Saturday. Enjoy the day off, or better yet go check out the Big Marsh. This Saturday The Bonebell and SRAM are putting on the Big Marsh Mashdown, an informational event geared toward showing riders around the Big Marsh Bike Park Project. The day kicks off with tours of the site to learn about the eco-restoration effort and development plans for a world-class bike park on Chicago’s southeast side. Tours are free, open to the public and attendees have the option of a 10 a.m. hiking tour or 11 a.m. biking tour. After the tours everyone is invited to join in the afternoon’s three fun, casual races, which are each open to all skill levels and all off-road bicycles. Race proceeds will benefit Friends of Big Marsh. Registration for tours and races closes Thursday at noon, but walk-ins are welcome Saturday morning. More information will be posted on The Bonebell throughout the week.
- A gentle reminder about pre-riding the course. If you are not racing, you should not be on the course until given the okay by the chief USAC ref. And after given the okay you may only enter the course past the finish line and even more importantly do not ever, ever, ever ride in front of racer still racing. This is especially important during the designated course preview before the Cat 3 race. The Women Cat 4’s and Junior 9-14’s are still finishing up their race, so please for the love of all that is good and green on this earth, do not ride in front of that last Junior who is finishing up his/her race.
- And finally… let’s have a short chat about alcohol. Its great that this year we have plenty of free flowing beer from Lagunitas, Goose Island, Half Acre, etc… but please remember that part of drinking that sweet nectar responsibly is NOT providing it to anyone at an event who is underage, on the course or off. We know giving a beer handup sounds like a great idea but we can all get in a lot of trouble if those suds end up in the hands of someone under 21 years old. Many times in the excitement of the moment riders will grab whatever you are dangling out in front of them even if they have no idea what it is. Think about it this way, if someone is handing up a Twizzler or Twinkie or bacon… or a bacon wrapped Twizzler filled Twinkie the rider knows for sure what that is. If they are handing up a bottle or cup with no label… they have no idea. Therefore it is incumbent upon you, the handup-er to be aware of who the handup-ee is, and more importantly, their age. If you really want to give a great handup, especially to a junior, break out the lincolns, hamiltons, jacksons, grants, or benjamins! And for all riders, don’t just grab the first thing someone dangles in your face. Be smart and think about what you are doing, or better yet… keep riding your arse off. This is a race after all, not just a party.