We are very lucky to have the Canadian Time Trial, Road Race and Criterium National Champion on tap for YGR Live tonight. Have a look at Leah Kirchmann's TT rig her and swing by the Rio's Agave room tonight (Friday August 15th) at 7pm to take part in the Q&A session. Leah Kirchmann and the entire 2014 Optum World Championship Team Time Trail team will be on hand to answer your questions.
Frameset: Diamond Back TT8
Head Set: FSA zero stack
Bars: Hed Corsair aero bars 42cm
Stem: Hed Grand Tour Oversize stem 80mm
Shifters: SRAM 900 aero shifter
Brakes: TRP TTV integrated to the fork
Derailleurs: SRAM Red
Cassette: SRAM PG1070 11-28 (training) SRAM PG1090 11-26
Chain: SRAM RC1091
Crank: Quarq SRAM Red 53-39 (54-42 race)
Crank Legnth: 170
Front Wheel: Hed Stinger 9FR
Rear Wheel: Hed Stinger Disc FR
Tires: Challenge Strada Special Edition 25mm width
By Gale Bernhardt
This year marked my 10th Leadville 100 Mountain Bike Race. My priority goals for the race were:
You might read the list and have questions. For example, people would hear goal number one and say, "Of course you'll finish!"
No. That's not a given. For this year, 2014, I had fitness equal to or slightly better than last year. My best time was last year at 10:01:19. Fitness on race morning, check.
On Thursday prior to the race, I'm aware of one racer that overcooked a corner coming down the Turquoise Lake descent, crashed and busted his arm. Race over.
I'm aware of a racer that overcooked the first right-hand corner at the race start – maybe one mile into the race. She crashed. I don't know if she went on to finish or not.
I'm aware of racers that have left in flight-for-life helicopters on the Sugarloaf descent. Others have broken femurs, arms, clavicles and other body parts. Still others are held in medical tents at the top of Columbine mine due to Acute Mountain Sickness.
Most crashes and injuries are self-induced. Others are not. I'm aware of racers that have been taken out by another racer who is careless and selfish, looking to squeeze into a non-existent spot on Saint Kevin's (yes, climbing) or on the Powerline descent. Karma will get those selfish folks.
Then, there could always be mechanical issues.
No, riding safe, staying upright and finishing is not given.
Because this was a special year, my 10th, I just wanted to finish under the 12 hour mark. In the best case, I was aiming to beat last year's time. Many things must go right in order for that to occur. So, now we get to the details of race day.
Cyclocross is arguably one of the most difficult disciplines of cycling. It requires an athlete to be somewhat more well rounded. Core strength plays a role with all cycling disciplines but in cyclocross, there is a larger component because unlike other disciplines you have mounts and dismounts and running. I once heard a team physio for one for one of the Euro pro teams say that having poor core strength is like shooting a cannon off while in a canoe. There is no foundation and then boat will wobble. Here are 3 moves you can do at home that take just a few minutes that will shore you up for racing.
Supermans address the muscles of the back, glutes and shoulders. Lie down on the floor on your belly and place arms flat on the ground above your head. Simultaneously lift the arms, shoulders and legs from the ground several inches and hold for a count of 2. (Think “one Mississippi, 2 Mississippi). Try doing 2-4 sets of 12-15 repetitions. Make an effort not to raise yourself up too high as excessive extension of the spine can be counterproductive.
2. Side bridges
Lie down on your side in a straight line. Prop yourself up on your elbow with your elbow directly under the shoulder. Place your other hand on your hip and then raise up so that your entire body is elevated and just the elbow and feet are touching the ground. Hold for a count of 1 (1 Mississippi) and then lower yourself slowly. Try doing 2-4 sets of 8-10 repetitions.
3. Basic crunch
This is a standby move that most people are familiar with. Lying on the floor, place the feet flat on the floor with the knees elevated. Before beginning think about drawing your navel through to your spine and hold that. Then, with your hands placed next to your ears, fingertips behind the ears (so you don’t pull the head and neck and create poor spinal/cervical alignment) lift up your head and upper spine until your shoulders and upper back are off the ground. Hold for a count of 1 (1 Mississippi) and then slowly lower yourself all the way back down until your head is on the ground. Repeat. Try 2-4 sets of 15-20 repetitions. Don’t worry if you have to start with fewer and then work your way up.
See the video below for demonstrations.
Ainslie MacEachran is a AAAI/ISMA certified personal trainer and a USA Cycling licensed coach.
If you want to work on your core strength, you can reach ainslie at
YGR and the Rio Grande Mexican Restaurant are pleased to announce that the latest edition of YGR Live will feature the Optum Pro Cycling pb Kelly Benefit Strategies Women's World Championship Team Time Trial team on Friday, August 15th. Doors to the Agave Room (upstairs of the Fort Collins Rio) will open at 7pm. RioPat will supply chips and salsa and the cash bar featuring world famous RioMargs.
Annie Ewart, Jake Wilcoxson, Lauren Hall, Janel Holcomb, Leah Kirchamnn and Brianna Walle plus two team directors, a mechanic, team doctor and swanier have been training in Fort Collins since August 7th to be ready for the one of the biggest races of the year. The 2014 UCI Team Time Trial World Championships will take place in Ponferrada, Spain, September 21st.
Fort Collins resident and team director Pat McCarty has been putting the team through TTT intervals, long mountain road rides, TTT race simulations and TTT specific drills (TTT cornering, TTT starts TTT climbing).
Please come ready questions of your own for this Q&A session with some of the strongest riders in the world.
Kelby Bethards and Logan VonBokel will be moderating and Dan Porter will be surfing the crowd.
Who: Optum Pro Cycling pb Kelly Benefit Strategies Women's World Championship Team Time Trial team
When: Friday August 15th. Doors open at 7pm. Q&A session starts at 730pm
Where: The Rio Grande Mexican Restaurant, Fort Collins. Agave Room (Upstairs)
How Much: Zero Dollars
More on the team: http://optumprocycling.com/team/#02-womens-road-member
New Belgium has announced the dates for their ever popular Bike-in Movies.
Gates open at 7:30 p.m. and the movie begins at dusk. Movies will be every Thursday from Aug. 21-Sept. 11 at New Belgium Brewing Co., 500 Linden St., Fort Collins. Admission is $2. Information: www.newbelgium.com
Be sure to bring chairs/blankets and bug spray.