Coach OB's Latest Training Tips for TOSRV

I am sure you have heard the expression, “If you don’t like the weather in Ohio, wait 10 minutes, it will change!”  While this is true, the changes are not for the better….  Even the hard-core riders are way behind in their mileage for 2011 compared to 2010.  As I am typing this, there is an awesome double rainbow outside.  Of course it is raining, but maybe, just maybe, it is a good sign that better weather will be here soon.  Or at least I am going to take it as a good sign.

TOSRV is just over a week away.  To be bluntly honest, there is nothing you can do now to train for it.  There are going to be a lot of sore legs and sore keesters in Portsmouth this year.  But plenty of other centuries and great rides are coming along.  What do you need to do to train for them?  Let’s pretend you are fired up (get it??) to do the Chili Ride on May 21^st.

To prepare for this, you start by gradually increasing your saddle-time approaching the event.  One thing to point out here is you want to train for time rather than distance.  Now, these two numbers could be the same.  But it is always better to target your riding time over the distance.  Once you figure out how long it will take you to cover the Chili Ride route you pick, add 10-15% to that in your final preparation.  In cycling it is always better to slightly over train.  This makes sure you are fully prepared for those unforeseen issues that seem to arise. 

I will be a total optimist and say that every weekend in May will be GREAT!  During these fantastic Saturdays and Sundays you can ride both weekend days, but one day should have the purpose of training for the Chili Ride.  Your weekday training is merely reinforcement.  Monday through Friday, do what you can when you can.  But the weekends are key.  Obviously some will have more time in their legs than others, but let’s assume you have had limited saddle time in 2011 thus far and it is crunch time. Plan a schedule similar to the one below:

Weekend of April 30/May 1:  1 ride should be at 50-70% of your planned ride.
Weekend of May 7/8:  1 ride should be at 80-90% of your planned ride.
Weekend of May 14/15: 1 ride at 115% of your planned ride.
Days of May 16 to 20: REST.  Do a few easy rides that week, but nothing far or hard.

An additional concern is your diet and hydration.  As you increase your training time, it is imperative that you maintain a good diet.  More riding time = more calories burned.  Make good choices and stay well fueled.  And I don’t mean over-eating!!  Hydration comes into play too.   As the weather gets warmer (remember, your body is not used to this yet) you will need to pay extra attention to your fluid levels.

When it is all said and done, the most important thing is to enjoy the time on your bike.  Embrace the ride!

Eat Well!
Sleep Well!
Train SMART!!!!

Coach OB

www.coachob.com
coachob@coachob.com

Race Fans & Volunteers Needed

From Big Dave of http://www.bigdavesports.com/

Southwestern Ohio has become a hotbed for bike racing, and we need help putting on some of these races from people who enjoy watching and cheering on bike racers at the amender level.

This Sunday, May 1st, while many people will be at the Flying Pig Marathon, we will be in Lynchburg, Ohio for the 7th stop in the Ohio Spring Race Series.  We are still in need of people to be Course Marshals.  As a Course Marshal, you get to stand at an intersection cheering on the racers while making sure they stay on course.  Please contact Big Dave if you can help out.

The next race will Saturday, May 7th in St Peters, IN for the 8th stop of the OSRS.  This race has been especially difficult to find help for since it is Mother's Day weekend and also the same weekend as TOSRV.  We still need people to work registration, be Course Marshals and to be Lead Vehicles.  As a Lead Vehicle, your responsibility is to stay in front of the leaders of your group so the race officials know when they are coming across the finish line.  You will be compensated for your time and gas with $30 for this position.  Those who opt to help at registration can also work as a Course Marshal or Lead Vehicle.  Please let me know if you can help at this race.  I still need 12-15 people for this race.
Thank you everyone for your time and support of the local racing scene!
--
David "BigDave" Riemenschneider
President, BigDaveSports, LLC

The Lastest Training Advise From Coach OB

As I wrote the March Blog post, I guess I didn’t pay enough homage to the mid-west weather gods …..  We were delicately teased for a few days, but that was it.  Didn’t that furry creature in PA see his shadow??  I am offering up my shoe-covers, thick base layers, winter gloves and thermal vest as a sacrifice for better weather!

We still have yet to slip out of the cold-spell, so maybe, with my gifts as mentioned above and some most positive vibes, April will see things get better.  In the meantime, you should be able to sneak some outdoor rides in here and there.  When you do get out, this is the perfect time to work on your form.  Still a bit too cold to log those big miles or race your friends on group rides.  So why not work on some basics?!?   By this I mean your pedal stroke and the way you climb hills.  These are fundamentals to cycling and should not be ignored.  Any good baseball player will be at the batting cage for hours practicing their swing.  Any good basketball player will spend hour after hour at the free throw line.  Even after 26+ years of experience, I still dedicate 3 or 4 days a month to working on fundamentals.

Pedal Stroke: I am thoroughly convinced that one of the things the Pros have going for them is a very efficient, thorough and consistent pedal stroke.  I could write page after page on the proper pedal stroke.  It simply comes down to this: PUSH DOWN and PULL UP.  During your down-stroke, PUSH DOWN with your foot almost dropping your ankle as you do so.  Most of the energy (60-70%) that propels you forward originates with a solid down stroke.  Where does the rest of the energy get generated?  In the up-stroke.  PULL-UP with your whole foot not just your ankle.  The motion begins in the ankle, but then you virtually lock your ankle so that you are able to pull up with the whole foot.  If you don’t lock your ankle/foot, part of your pedal stroke (energy transfer) is wasted in the time it takes for your ankle to “max out” during the up-stroke.   Pulling with your whole foot forces you to utilize your hamstrings and calf muscles and allows maximum energy transfer to the pedals. 

Knees Tucked In: Keeping your knees in is tied to your pedal stroke. Obviously, keeping your knees in is more aerodynamic and much more efficient!  Think of your legs as the pistons of your car engine.  Do the pistons bow outwards as they go up and down?  A curve in the movement would reduce the amount of power.  The same is true with your legs.  Your legs will transfer more power to the pedals if there is a straight up & down motion without any “bowing”.  With your knees in, or just simply in line with your hips, you are able to fully engage all the muscles in your legs, hips and butt in the down and up stroke.

Seated or Standing on the Climbs:  I am often asked, “Should I stay seated on a climb or should I stand on a climb?”  Well, there is no right or wrong.  There is no rule that says you must stay seated on a climb.  I have had numerous clients tell me that they heard, “YOU MUST STAY SEATED ON ALL CLIMBS!  You are faster that way!”  Simply not true.  There are too many variables to determine HOW you climb. 

• What is your intended pace?
• How steep is the climb?
• How long is the climb?
• Does the climb change as it goes upwards?
• How long is the hill?
• What is YOUR individual style?
• Where in the ride/race does the hill happen?  Are you fatigued?

All of these determine HOW you climb a hill.  For the hills that we have here in Cincinnati and Northern Kentucky, or wherever you are training, it is best to change your position as you climb and have the ability to climb using both methods; you should train yourself to be able to do both.  I coach my clients to do different climbing drills; a whole climb in the saddle, a whole climb out of the saddle and a mix during a climb. There are positives to both positions.  While climbing in the saddle, you can generate a little more power.  Your pedal stroke is smoother and more controlled.  While you are out of the saddle, you can deal with accelerations in the pace or changes in the gradient more easily.  You can also use your body weight to help you push down on the pedals.  Best of all, it allows you to engage different muscles and get a good stretch at the same time. 

I hope this has helped you in preparing for our GREAT weather that is soon to be here!
Eat Well!
Sleep Well!
Train SMART!!!
Coach OB

www.coachob.com
coachob@coachob.com



CINCINNATI'S DOWNTOWN TRIATHLON! July 25th, 2011

CINCINNATI'S DOWNTOWN TRIATHLON! JULY 25, 2011
Fifth Annual.  Don't miss Cincinnati's signature triathlon.

REGISTRATION NOW OPEN.

Challenging course.  Swim in the Ohio River, bike on Columbia Parkway and run in shaded parks along the banks of the Ohio RIver.

Sprint and International Distance.

MORE INFORMATION

ENTER NOW!

Trek Bicycle Company Implements Carbon Recycling Program

Trek implements carbon recycling program

04/20/2011

US’ largest bicycle manufacturer now recycling all scrap carbon in domestic manufacturing

(Waterloo, WI) – Trek Bicycle has instituted a full-scale carbon recycling program at its Waterloo, WI-based US manufacturing facility and is now recycling all scrap carbon fiber; the material primarily used in its domestic production. The material that Trek introduced to the cycling world and has pioneered the usage of since 1992 is revered for its strength and weight properties but has long been believed nearly impossible to recycle.

Through a partnership with Materials Innovation Technologies (MIT LLC) and its wholly owned subsidiary MIT-RCF, a South Carolina carbon reclamation facility that is revolutionizing carbon recycling processes, Trek completed a three month trial period to determine the viability of adopting the step as an official part of the manufacturing process. “Throughout the trial period we worked with Trek to show them how beneficial carbon recycling can be to their overall business practices.” Said MIT’s President and CEO, Jim Stike. “Working with a world leader like Trek to help them become the first bicycle company to begin recycling carbon fiber is very exciting for us.”

Throughout the manufacturing process, Trek collects excess trimmings, non-compliant molded parts and combines it with select reclaimed warranty frames to send to MIT’s South Carolina facility to begin their reclamation process. Reclaimed carbon fiber is currently being used in reinforced thermoplastic applications while research and development is ongoing for use in automotive, aerospace, medical, and recreational applications.

“One of the company’s major initiatives is that we will work to drive more eco-friendly processes into everything that we do,” said Trek Senior Composites Manufacturing Engineer, James Colegrove. “Carbon fiber recycling holds massive potential not just for Trek, but the entire industry.”

Mitchell Memorial Road Race - Saturday, April 22, 2011

From http://www.bigdavesports.com/:

The Mitchell Memorial Road Race is this Saturday starting at 10 AM.  Online registration closes tomorrow at 10 AM.  This is one of the rare road races that occurs inside the I-275 loop and will probably be the last year for this race for a while.

http://www.bikereg.com/events/Register.asp?EventID=12653

Come out and take advantage of the opportunity to race this course.  The mileages are reduced this year to limit the suffering.  You know you want to do it!
--
David "BigDave" Riemenschneider
President, BigDaveSports, LLC

OKI - Ohio Bicycle E-Info News

For the latest news from OKI.

http://www.oki.org/pdf/bike/info.pdf

Queen City Bike - Bike Month Planning Meeting - April 18th

Start planning now to join us for our biggest celebration ever.  More than 50 events are scheduled.  Click here to see the Bike Month 2011 Calendar of Events!

Want to learn more about how you can help change our town two wheels at a time during Bike Month?  Saddle up and head to the bike corral on Main Street this Monday:

7 pm - 8:30 pm
Monday, April 18
The Drinkery1150 Main St
Over-the-Rhine

We'll be talking about Bike Month and will be providing updates on two important projects: proposed changes to Riverside Drive and the potential for a new trail from Mariemont to Avondale along the Wasson rail line that runs through Hyde Park and Oakley.  

If you pre-ordered a Bike Month 2011 t-shirt, it will also be available at The Drinkery on Monday. 

See you then!

About Queen City Bike
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Queen City Bike is a 501(c)(3) non-profit organization that promotes bicycling as a safe and healthy means of transportation and recreation for everyone. Learn more at http://www.queencitybike.org/.

Become a member of Queen City Bike today! Your membership is tax deductible

OHIO DOT - AASHTO wants to weaken US DOT bicycle accommodation policy

OHIO DOT
AASHTO wants to weaken US DOT bicycle accommodation policy Take Action!
Contact Your State Department of Transportation

On Friday, the American Association of State Highway and Transportation Officials (AASHTO) released a letter and supplemental document, which asked the US Department of Transportation to weaken their guidance on accommodating bicyclists and pedestrians. The supplemental document, submitted as part of a formal review of regulations, asks that the Federal Highway Administration (FHWA) withdraw their guidance on the meaning of “due consideration” of bicyclists and pedestrians to make it easier for states to ignore the needs of non-motorized travelers. AASHTO prefers the weaker “consider where appropriate” to allow states to avoid having to justify failure to accommodate bicycling and walking.
This request is misguided. At a time when cities are building entire bicycling networks for the cost of one mile of urban four-lane freeway, bike projects are putting people to work, and benefiting business, this is not the time to move backwards. When more and more states – 23 and counting – are embracing Complete Streets policies, AASHTO should be a leading voice in shaping holistic and comprehensive transportation systems, not resisting them. In fact, AASHTO’s own 12 year-old Bicycle Guide, due to be up dated this year, says that bicyclists and pedestrians can be expected on any roadway they are legally allowed to operate and therefore should be accommodated.

Devou Park Trailbuilding Saturday April 9th!

From Cincinnati Off Road Alliance:

Devou Park Trailbuilding Saturday April 9th!
We only have 1/2 mile of trail corridor to clear and we will be concentrating on that. Sweet hand saws provided at trail head. Perfect work session to bring a sizable pack, strap a saw to it, and ride to the work area. Once at the end of the trail, follow green pin flags to work area.

NEW PARK WEBSITE!
Work days are the Second Saturday of every month.
* Open house format.  7:30am - 12pm
* Tools Provided.
* Water, long pants, work gloves, and eye protection is 
   recommended.
The work areas are up to a 25 minute hike from your car.
Map to Parking

East Fork Expansion - Trail Day April 30th

From Cincinnati Off Road Alliance:

East Fork Expansion - Trail Day April 30th

Yes it's true you are not dreaming we will have more trail to ride this season @ East Fork somewhere between 2 1/2 to 3 miles of trail and this will also add some needed elevation. Best part is that half of the trail is already built. All we need to do is connect to the Lake trail loop the existing trail, and we will also use part of the existing Backpack trail to connect it all up.
So come on out and be a part of East Fork history and help up build some sweet new trail to ride this summer. Once we get done we are going to have a big picnic and ride @ the new trailhead area down by the overlook (right now the road is closed to cars but will remain open to foot and bike traffic also the park will open it up for trail days nothing like having 1 mile of open road with no Cars)
TRAIL DAY IS SATURDAY APRIL 30th AT 8am TILL NOON. TOOLS WILL BE PROVIDED.
Last big trail day push will be May 7th!

Mitchell Memorial Forest Trail Day - April 23rd

From Cincinnati Off Road Alliance:
Mitchell Memorial Forest trail day April 23rd!
Meet at the mountain bike trailhead @ 8AM
There will be a trail day Saturday, April 23rd @ 8AM until around 1PM. If it is raining on Saturday morning, we will post on the OMBA message board and Facebook page by 7AM that the work day is cancelled. If you will be attending, please let us know if possible so we can plan accordingly. If you can't arrive until later, that is fine as well. Follow the pink ribbons and orange pin flags that go south starting on the double track dirt section where the trail becomes part of the paved park road. Impromptu trail days will occur more frequently, so stay tuned to the OMBA message board and the MMF Facebook page. We would like to get well past our goal on our official trail day at the end of the month. Starting in March, the work will become much slower as we move down the hill to the steep and rocky hillsides.
click HERE for map of trail project progress

Spring is almost here … time to knock the rust off!

From Coach OB: http://www.coachob.com/


Spring is almost here … time to knock the rust off!

It has been a long tough winter for every cyclist, even for the outdoor enthusiast.  We have been cooped up indoors and are raring to get outside and enjoy the nicer weather.  Hopefully you have been doing some sort of activity to keep the muscles and bones moving.

Ahhh, but spring is almost here … we hope!  So, where to begin? 

Even if you have been working out indoors over the previous months, your body will need an adjustment period when you venture outside.  Your lungs are not used to taking in the colder air and could be in for a shock when you put in an effort.  In general, I allow 4 to 6 easy rides to acclimate to the weather before I start putting in any hard work.   Once my lungs and breathing are accustomed to the “new” air I then feel more comfortable doing short efforts, usually at 1 to 3 minutes.  From here, I can slowly build up to longer sustained efforts at a higher heart rate.  Your muscles will need time too.  They are used to a controlled environment and will feel sluggish and heavy on your first rides.  All the extra clothing that has to be worn adds to this feeling.

Once you have these rides in to knock the rust off, you can then start to focus on getting back into riding form.  My biggest piece of advice is to start slowly.  Try not to expect too much too soon even if you have been on a solid winter program.  Don’t plan on a century your first day out.  Start with short little bits and work your way up to your target.  Climb the hills slowly; no going for the KOM points jersey yet.  Pace yourself.  It is much better to climb the hill at a steady and consistent pace the whole way up rather than going too hard at the bottom and blowing up half way to the top.

Make sure you are properly fueled too!  Your body requires more calories to stay warm.  So be smart about your pre-ride and during ride nutrition.

This advice is simple yet sometimes hard to follow when you are excited about getting outside for the first time in the new year.

Please let me know if you would like any specific topics covered in future newsletters.

Thank you and be safe!Coach OB        

About Coach OB

O’Brien Forbes began racing as a University of Cincinnati student in 1986.  Coach OB, as he is known now, has more racing experience than any other area rider. He has competed in over 800 races across the country and in Europe and has won more than 100 races. Between training and racing, he has logged over 220,000 miles.  When OB first began racing his successes came in the shape of trial-and-error coupled with heart.  Over the years, it has only made sense to help new riders by passing on some of the lessons he learned the hard way.  In fact, some of the first Juniors Coach OB trained are seniors on the road today—and still riding successfully.  This desire to see the sport of cycling thrive in the Cincinnati area first came in the form of informal friendly advice and has grown into a passion and a career.  Whatever your goals, Coach OB has the experience and resources to help you improve your cycling abilities. Coach OB Has custom plans designed specifically to fit your goals with a custom built training program to fit into your schedule.  See http://coachob.com/ for more information.

Full Service Racing Presents CORA 2011 MTB Race Series

Full Service Racing Presents the 2011 Cincinnati Off Road Alliance Race Series: 

6/19/11 - Tower Park - Fort Thomas, KY
7/10/11 - East Fork State Park - Bethal, OH
7/17/11 - Harbin Park - Fairfield, OH
7/24/11 - Versailles State Park - Versailles, IN
7/31/11 - Hueston Woods State Park - Oxford, OH
8/13/11 - Caesers Creek State Park (State Championship) - Waynesville, OH
8/21/11 - England Idlewild - Burlington, KY

Visit www.joinomba.org/cora for more information

Ohio River Way Trail Update

From www.ohiorivertrail.org

April is a big month for the advancement of the bike/hike trail from downtown to Lunken and beyond! This week it is critical you attend one of the Open Houses hosted by the Ohio Department of Transportation (ODOT) on the Oasis Commuter Rail. This is the third time over the last four years the Eastern Corridor Multi-Modal Project (rail, road and bike) has asked for public input and they need to hear from you again.  In the past, the Eastern Corridor Project has promoted commuter rail that uses DMU’s (diesel trains) that would negatively impact existing and future residential development along the Oasis Corridor because of the close proximity of the trains to these sites.

 

Ohio River Way has been advocating an alternative rail technology and the shared use of the Oasis Corridor for transit and a permanent bike trail.  We are promoting a streetcar line with more frequent stops at the many parks and residential sites along Riverside Drive.  Modern streetcars are designed to travel longer distances to the suburbs by adding cars as well as on downtown streets.  So commuters from Eastgate could travel from the suburbs to the downtown core and not have to walk up the hill from the Riverfront Transit Center.  Riverside Drive residents could travel to Findley Market and the many downtown attractions.  Streetcars could also travel through the heart of Fairfax, Mariemont and Milford to increase ridership and economic development.  

 

And since the Oasis Corridor is 50 FT wide, it can accommodate two streetcar tracks and a permanent bike trail.  Streetcars are electric, quiet and compatible with the bike commuter or recreational user.  The Oasis Corridor has similar qualities as the Little Miami Trail with few road and driveway crossings.  So if you want this type of experience it is important to attend the Open Houses and insist that the Multi-Model Project has a high quality bike route included the Eastern Corridor Study.

 

The Open Houses are from 5:00-8:00PM with a presentation and a Q&A session at 7:00PM.  The locations are: 

April 5 - LeBlond Recreation Center 2335 Riverside Drive

April 6 – Fairfax Recreation Center 5903 Hawthorne Ave. 

April 7 – Milford High School gym 1 Eagles Way

 

Also in April you have an opportunity to celebrate the completion of two segments of the Ohio River Trail on April 28:  

10:00AM – Congress to Wilmer Ceremony in the parking lot across from the Lunken Airport Terminal

11:30AM – Sutton to Five Mile Ceremony in the parking lot across from Coney Island at Kellogg and Sutton

 

Participate, Advocate and Celebrate!