In Competition-Mark: 2010

Tuesday, December 28, 2010

Birkie Class Dec. 28, 2010 Bursting Forth

For the 38 skiers who made tonight’s class there were several big discoveries [in addition to the birthdays of the Thrillsome Threesome]. One was what a difference focus can make on effort. A simple thing like were you place your eyes can help direct you down the track.
Another was breath control. When you dictate breathing effort and timing you can actually facilitate forward motion. Lastly was the visualization of a goal or target. I always raced with a TBF or Time Before Finish outlook. If the finish was at, say twenty minutes away I doled out my effort so that I too was finished…at the finish.
We saw all of that tonight and most completed the efforts strong and with a better focus than in earlier weeks, a very good sign.

Homework: With the weather likely to tank Thursday/Friday this would be a great time to do some of those balance drills. Use a mirror or darkened window and spend some time and effort there. This would be a great time to also catch up with your waxing and cleaning. With any temperature swing of thirty degrees or more waxing is more than needed but critical. The difference between our skis and a world cup skier’s is not the ski but the sheer number of times it is waxed (and used). Their [World Cup Athletes] skis may easily have 100 wax jobs on them, fast is not an accident, it is a lot of work.

Watch the weather and check with www.skinnyski.com for trail updates. If the weather really goes south remember to preserve the trails. An hour slog is not worth the potential damage to the base. On a related note the county has extended the open season on Trail Walkers, bag one today.

More news and such. The Door County Triathlon registration opens midnight on the 1st. Check out the new race video at http://www.doorcountytriathlon.com/index.php We have a skate ski class, a wax clinic and the Women’s Tea and Ski continuing in January along with the second session of Bay Nordic for kids. See www.incompetition.com for news on that.

Lastly I had a nice visit with Bryan Fish the other day. We both had a very very busy December but we managed to get a nice chat in. Bryan is a former UWGB skier and then Coach who moved on to coach the CXC Team http://www.cxcskiing.org/ He recently advanced to become an Assistant Coach with the US Ski Team. He just returned from the early World Cup races in Scandinavia. Having done the same a decade or so earlier I found it refreshing to hear that the success of the USST was not a fluke or luck but rather the culmination of hard work and preparation. In reality success in skiing is about doing the difficult work so that the effort becomes the reward, regardless of your level.

Nice night tonight. I saw much progress although you not have felt that way it is coming. We will keep pushing the bubble a little but for now get out and enjoy skiing. Next week at 5:56pm as we ring in the new year. Oh, and for you young and not so hip amongst us.

Blasting, billowing, bursting forth with the
Power of ten billion butterfly sneezes,
Man with his flaming pyre has conquered the wayward breezes

http://www.youtube.com/watch?v=ChCbewCAk-o Be more hip than you possibly can be.

Wednesday, December 22, 2010

Birkie Class 12-21-10 Goodnight Irene

It was quite a crowd for a snowy Tuesday night. Some folks were wiped out and just wanted to take a nap http://www.youtube.com/watch?v=nGd4jkaoHRg Pity the first timers as they surely felt it the next day [I feel no pity]. I am loath to assign homework but we need a jumpstart to this balance thing so here it is. Five minutes per leg 3 times per week (37 minutes) standing on a 2X2 or similar support. STRETCHED out in the technique of your choice. Do this in a darkened window (so your neighbors can’t see you) are a full mirror. Wear shorts so you can see the extensors and small ancillary muscles in your legs fire. No one has inherent balance, it must be practiced, that is why babies can’t walk, they need to learn and so it is for skiing.

Lots of news report. The Birkie registration has closed for the 2nd straight year. 8400 skiers have filled the waves and now the battle is for wave advancement. The first race that qualifies is the SISU marathon in January. http://www.sisuskifest.com/ See www.birkie.com for the complete list unless you are adept at snowplowing and falling on downhills.

Bay Nordic had 132 kids for the first session of the year last weekend. Whew! Who would have thunk that many kids would be skiing at one time in Green Bay, we might have a future Olympian out there. http://baynordic.blogspot.com/ for the web and http://shoffmanphoto.smugmug.com/CrossCountrySkiing-2010/Bay-Nordic/Bay-Nordic-12-18-2010/15131652_zKfH5#1131360507_7k23S for Steve Hoffmans photo gallery including some serious Photo Shopping.

I have a list of selected video links to look at various techniques. Good to review now that we are on snow: http://www.youtube.com/watch?v=G3Vue10ItXg&feature=related
Basic Classic Video
http://www.youtube.com/watch?v=brGZlZkCwyk&feature=related
Basic Free Skating

http://www.youtube.com/watch?v=_yRGLRAR7QI&feature=related
Basic Step Turn

http://www.youtube.com/watch?v=HksXxzH55pw&feature=related
V2 video

http://www.youtube.com/watch?v=dyuYflyZta4&feature=related
V1 Technique

http://www.youtube.com/watch?v=slpvbWO4J5o&feature=related
Step Double Pole (double pole kick)

http://www.youtube.com/watch?v=qXk0vo2HsbA&feature=relate
Classical Technique Good Overview

Lastly WE DO HAVE CLASS NEXT TUESDAY, 5:58 pm. Do you have to ask?
The snow is great and the temps moderate, this is what we wait for so get out and enjoy it. Watch www.skinnyski.com for reports and www.incompetition.com for upcoming events and be sure and sign up for our newsletter
http://www.incompetition.com/html/register.psp , it is more up to date with lots of neat stuff. Have a great Christmas holiday and then go ski. Well done this week, it was a solid effort as we build towards the Birkie.

Wednesday, December 15, 2010

Birkie Class 12-14-10 Gut Wrenching

I know, I know. Where is the sweat busting aerobics that we heard so much about? It’s coming and soon, but for now you will have to satisfied with that punched in the gut feeling you have now.
We have snow now and we have a lot to do so let’s get to it.
Review.
Balance: Our 2X2 drill last night looked more like the Drunk Monkey Chorus Line review. Balance needs work. Do this (Homework). Find a big mirror or large darkened window. Floor length is best. Do just what we did last night. Wear shorts (or less) and watch the muscles/tendons in your legs fire as you balance. This is a REAL TIME DRILL, which is you getting to see the response in actual time. Corrections come fast that way. Imagine skiing with a video monitor hooked up right in front of you, looking at you! Do it flat foot then with a 2X2 or even a 2X4. 5 minutes left and right, 3 nights.

I was happy with the core work we did. Even though the pace feels slow we are doing better QUALITY work than before. That will pay off. Remember that stride LENGTH is more effective than STRIDE RATE, especially as we get older.

I am working on more steps. We need some Aurora Doc’s to light a fire. Send Hartmann to management with your demands. Just kidding but the bulk of your aerobic base should come from skiing. Right now the tracks are pretty good and cold temps make classical waxing easy. Skating is slow on the desiccated snow we have and places a greater burden on your glide wax. Cold snow draws wax out of your base so keep up on it. It is doubtful that you can ski 3 days without re-waxing. Skis with a high wax count are fast skis. Put in perspective, 3% faster skis on a 3 hour Birkie skier equals 9 minutes faster. 9 minutes faster means your buddy buys the beer, what’s that worth!

Skiing: Right now most trails are open and groomed. Long is better than fast at this point. Low threshold with a strong technical focus is critical. No Christmas racers please. Check with http://www.skinnyski.com/ for reports. The Bay Nordic Youth Ski League has their first session Saturday at the Camp at 10:00am. You will note a groomed “stadium area” west of the trailhead. Give them some room and cheer them on. http://baynordic.blogspot.com/

Steve Peplinski (age 62 and the only one able to do repeated full planks) has an interesting perspective on KNOLL Training. Read that below. I am impressed with the overall fitness of the group; you collectively make me feel fat… now if we can focus that conditioning into skiing….Johnny bar the door. We start at 5:57 pm next Tue, 5:48pm if your name has an MD behind it.

Steve Peplinski writes:

Hey Dude! You got the wax!

Sometimes they scream it at me as I flash past them on the downhill. It’s always during a race. Sometimes it’s a long steep downhill, and I’m in a tuck shooting past some gently skating skiers. Other times, it’s a less dramatic pass, late in the race. A couple of years ago with only a few k to go in the Birkie, I was closing in on a skier. I watched him climb each hill, and then pulled closer on each downhill. Finally, I knew that I could pass him just over the next rise. As I glided past, he said “Boy, I wish I could change skis with you.” I smiled inwardly, knowing the secret of fast skis. I’m about to share it with you.

Is it stone grinding? Perfect base structure scientifically matched to the temperature and snow conditions? Maybe it’s using a heat box to saturate the bases. Or maybe it’s that final brushing with a brush crafted of Tibetan yak hair. It’s all of the above and none of the above. Yes, I have good wax, but in truth, my competitors probably know just as much about waxing as I do. So why do I have the fast skis? It’s simple. I ski faster. Not all the time, but I ski faster when it counts.

I watch my competition as I climb. They all look pretty strong. Some look more powerful than I. They may be pulling away from me on the uphill. But once I hit the downhill, I usually gain ground. I’m not too concerned about losing a couple of feet to them on the uphill. In fact, I prefer to. But when the crest of the hill approaches, I want to have a little bit extra to keep skiing when most everyone else is resting. I see it all the time, After a great climbing effort, skiers stand up and go into resting mode at the most critical part of the climb. Meanwhile, I’m trying out my best V2 sprint form as I crest the hill and accelerate down the back side. Once I get up to speed, I get into an aerodynamic tuck and enjoy the scenery as I close in on skiers in front of me. All because “I have better wax”. It’s interesting to see strong, experienced skiers stand up and get into a resting slouch as they get to the top of a hill. Interesting and rewarding because I know that even though they trained just as hard as me, even though they are in just as good shape (maybe better) as I; even though they may be 20 years younger than I, “I got the wax!” I’ve decided to come with an acronym for the phenomenon: WAX: Win At the Xenith” alright, zenith is the correct spelling, who knows what WAZ is. As they start their well deserver rest for a hard climbing effort, I win the downhill by the judicious application of power at the highest point of the climb.

So stop worrying that your skis didn’t spend enough time in the hot box. Forget about the shortcomings of your base prep. The way to have fast wax is to ski fast when it counts. And that is completely within your control.

Wednesday, December 8, 2010

Birkie Class Week 1 Calm Before Storm

Soft.
To the veterans of the Birkie class they know what I mean. To others I hope last night was a quick way to get up to speed. Be assured we will ramp things up next week. We have a record number of folks in the group this year (I count on ten people NOT showing up each week). We are a little cramped but it should get better as more gear returns and we get situated.

Housekeeping: Because we have such a large group please use the locker rooms but store your gear in the cubby’s as much as possible. Please check in at the front desk, they like to know who is in the building. Jackets are being printed and for those who were not there last night we used your suggested size as our guide. I expect a few weeks on these as everyone is in the Christmas rush and the larger than expect numbers made us order more from Craft.

A few words about effort. This training will get hard but it is NOT a contest. I would rather have you LEARN from this than kill yourself. The thing I would like to see is muscle memory improvement; I (over and over) always say that practice makes…….permanent but not always perfect. Repetitive activity is critical and will have a huge impact on your skiing. We have room to improve on balance (lots of room actually) and while there appears to be some strength deficiencies I am confident that we will overcome that quickly. Skiing (like a lot of sports) is a series of contractions followed by periods of relaxation/recovery. If you spend more time per stroke in a recovery phase than a propulsive phase you save energy. Skiing is all about energy conservation. THERE ARE ONLY TWO WAYS TO SKI FASTER: TURN OVER FASTER OR TAKE A LONGER STRIDE. Turn over is finite which leaves us with stride length. Longer strides demand higher aerobics and strength with technique improvement. Please remember that technique will get you farther and faster (and is more fun). I found some video links that you may like, some are skiing, and some are training:

V1 (one step in other parts of the world) Use for slower speeds like uphill’s or harder conditions. Can work everywhere. http://www.youtube.com/watch?v=dyuYflyZta4

V2 Alternate (open Field Skate for us old farts) Use at faster speeds. Very fast and efficient. http://www.youtube.com/watch?v=PmR5WXd_F8I

V2: Use at higher speeds and is becoming common for faster racers. High balance demand but smooth and fast. http://www.youtube.com/watch?v=HksXxzH55pw

The other strokes, Diagonal Skate, Jump skate, Free skate and our crossover stroke, the Double Pole are less used but good to know. http://www.xcskiworld.com/training/Technique/skating.htm#diagonal_v

This was actually adapted from our class (really) http://www.youtube.com/watch?v=B6fwJKWxrlQ&feature=related

This has some of the ideas we use. Not great production but good to know. http://www.youtube.com/watch?v=RHMcsHR4lDY&feature=related

Miscellaneous: The Birkie is filling up. There are well under 1000 slots left for the race so if you are planning to do it, get your entry in now. Bets are that it fills before New Year. See http://www.birkie.com/ for info and be sure to look at “race info” for qualifying races unless you like the 10th wave. There is snow all around us and it looks like we will get our turn soon. Don’t forget to put http://www.skinnyski.com/ into your favorites and to submit trail reports as we get on snow. We are having an early wax clinic this Saturday at 9:00AM. We have already waxed hundreds of skis this season, practice makes permanent you know. This is a chance to re-fresh your memory. See http://www.incompetition.com/ for info.

Next week we launch at 5:57 pm. We start with the sticks, practice your balance!
ME

Tuesday, November 30, 2010

Hillbounding Finale Nov.30 The Dirty Dozen

UPDATE 12-1-10

As I promised we did see snow today, not a lot but it is white. The forecast is for colder conditions making the possibility of at least pond skiing for real as we see freeze up. Check http://www.skinnyski.com/ for snow reports.

Stop, drop and roll. A fire safety drill? For the dozen skiers who ended the season of hillbounding tonight it meant simulating getting tripped up and recovering as you charge up the powerline hills. It also meant some dirty knees and a less than stylish way to “get back on” in the event you face plant during the Birkie (sooner or later it will happen).

Snow was falling and temps at Zero (C) as we finished the season with over a thousand collective reps up that hill. The group averaged 33 folks this season (a new record) and collectively performed at the highest level in recent memory. Critically speaking we had outstanding technical improvement and a higher level of technical understanding than ever before. I never worry about the physical output, the hill takes care of that and with a little testosterone thrown in, this workout can only be considered a brute!

So, where do you go from here? For some this is just a continuation of their summer training and for others it will continue with the 17th ANNUAL BIRKIE TRAINING CLASS that starts next Tuesday at the Aurora Sport Medicine Center. See http://www.incompetition.com/ for more info. As we approach snow note a few things. Take it easy. Get the ski legs under you and spend all your mental and physical effort working solely on TECHNIQUE. 50 to 100 km should be spent going slow and efficiently. There is absolutely no benefit to going hard early. Skiing alone and with a HRM is a good idea. Focusing on being technically good will pay big dividends later.

For those in the Birkie class expect an email soon. There will be some changes and even some (eeek) baseline testing. I would like to see some quantifiable improvements this year, expect some new ideas (yikes), they should not hurt………..much.

I had fun this year. You guys made it so and your hard work WILL pay off. You may even find it all downhill from here. There is only 9 months or so until we meet on the hill again so take advantage of your conditioning and your skills and we will see you on the trails. I will try and post here regularly so stay in touch. Please feel free to email me at goincomp@att.net Skal vi gå går på ski

Wednesday, November 24, 2010

Hillbounding Oct. 23 2010 Twenty Something

West Yellowstone MT, this past weekend. Keith and Andy suffered with conditions like this.

Darkness greeted the 10th hillbounding session of the year and it was a night with many elements. There were 25 skiers that braved the 22 degree temps while doing 29 reps. The city closes the park early after mid November so parking becomes a problem but we squeeze in where we can. Last night was the first time we saw below freezing temps and no one wearing shorts (although Matt did strip down to a tee). Next year (reminder to self) we will shift the last two sessions to Saturday mornings but unless there is snow we shall have our last session at its regular time and place. Check here for updates next Tuesday.

The cold slowed the warm up a little and things looked a little sluggish to start but after 30 minutes everyone was up to operating temperature and things went smooth. I am seeing less and less of the glaring mistakes and more and more ski like bounding. The improvement over the first few weeks is quite stunning (note that those first few sessions give you a huge head start later on). The intensity was quite high; you could really see the “fog” pouring out of everyone’s mouth when silhouetted against the night lights. Sweet!

We are less than two weeks away from Birkie Class 17. If you plan on doing it sign up now as we have a limit. There are a lot of couples this year, that means you guys will have to behave, I’m curious about that. See http://www.incompetition.com/html/runEventRegister.psp . We have heard a lot of ideas for the jackets; Try one on here at the store to reserve your size.

There is snow up north and even more in Eastern MN. We are only a week or two away so put http://www.skinnyski.com/ in your favorites and don’t forget to put in your own trail reviews but be careful for what you wish for http://forecast.weather.gov/MapClick.php?CityName=West+Yellowstone&state=MT&site=TFX&textField1=44.6622&textField2=-111.103&e=0 Note the -3 was the high!! The Noodleini Run is this weekend http://www.midwestsportsevents.com/noodleini.html but first the Turkey Trot takes off tomorrow http://www.festivalturkeytrot.com/index.php?option=com_content&task=view&id=34&Itemid=41

We stoneground a few dozen skis this morning, snow is coming and we have just one more hillbounding session. Check here for updates as we get close. Nice effort tonight! Think snow, lots of snow.

Wednesday, November 17, 2010

Hillbounding November 16th Circle the Herd

This is sort of what the group looked like silhouetted standing alongside the fence, third from the right looks like Dan.

There are not many times in mid November where you can be out at night in a tee and shorts and be comfortable. For 32 folks that night was last night. The mid 40’s and still air was perfect for bounding and just cool enough that Mike and Matt kept their shirts on, whew!

The new V1 slide move we did went pretty well. It was harder than some thought and TIME WISE it took a little longer and used some mussscccles we are not used to. That makes it a keeper. I was smilin’ when I saw the efforts to pass each during the rope pull to the fence. I never saw Andy cross the knoll so fast.

Poling looked better, perhaps my little strap diatribe did some good but it was a noticeable improvement. As we enter the final TWO weeks (I know I said one but math was not my forte) we need to have that final build up to snow. Once snow comes you will need to slow your intensity and get those ski legs back but hillbounding will help make that adjustment dramatically easier.

With snow around the corner (there is snow on the ground in northern WI and in MN) you should be checking http://www.skinnyski.com/ for trail updates. Put it in your favorites. There are several from the group and GB heading to West Yellowstone Camp this next week. Drink like a fish, it is 6600’ and goes up from there. These weeks before snow should be peak hour weeks, get out there and remember we will be on snow soon.

The 17th Birkie Class registration is up and running. If you are by the store check out the Team Craft Jacket. It certainly is the best we have ever had http://www.craft-usa.com/cra_shop_zoom.php?back=185&category=4&headline=men&area=shop&type=bski&id=1079&bcsex=m We are limited on class size so it is important to let me know. I am building an email class roster which will be our method of communication. Go to http://www.incompetition.com/html/runEventRegister.psp to register.

Steve was so gassed last night he sent me his HRM strip but forgot to attach it. He looked like a dead man at the end but that puts him in good company. NOTE: The GB Parks SOMETIMES locks the lower gate to Bairds Creek. Park where you can and walk to the top, it is a nice warmup. Next week at 5:28pm.

Wednesday, November 10, 2010

Hillbounding Nov. 9 2010 Too'fer Tuesday

We go regardless of rain cold or snow, I laugh at the cold, har har har hack wheeze, sniffle. This was a few years back. It was actually pretty fun.

Steve’s HRM strip speaks volumes for the 40 skiers who took part in our first total night session. Click on it to expand it and note the wide base of each rep. The double rep set dictates a kind of forced pacing to your effort. This was perhaps the most solid technical effort yet. Most skiers were showing the improvement that only comes with repetition.

We should do a few more things next go round.

Poles, for our application short is good and get those straps on tight! I saw many loose poles. Something as mundane as a loose pole strap can have a very negative effect on your arm swing and leg drive. Take a minute to get those straps right.

We will continue the “Body Rope”. The forward lean from the ankle was pronounced, now we must memorize that position.

Get your heads up and find skiers and then find (quickly) a way to be more efficient. In racing another skier is all about energy conservation, if you can ski the same speed while expending less energy – you win. Think about that.

All in all it was a great night. It is not often in November we get conditions like that where more people wore shorts than not. Mike and Matt even gave a little sneak preview of their secret ambition http://www.barechest.org/ . We go again next week at 5:26 pm. Expect colder conditions as we will see snow in the next two weeks. Birkie Class registration opens soon and Deb is finalizing things now. Save the date of December 7. Look at our website http://www.incompetition.com/ later this week. Another note, The Ashwaubenon Ski Team is looking for older skis, boots and bindings for their team. If you have some and want to donate them they sure can use them as they have a lot of kids out this year. Drop them with us and they will get to the team.

Tuesday, November 2, 2010

Hillbounding Nov. 2nd Pictures Don't Lie

Note That Steve missed a few and that he felt Uber like.

Video linked in at http://www.flickr.com/photos/incomp/ Up now.
Wow indeed, what else can be said about 46 skiers bounding up a hill. The night was right for bounding with 40 degree temps, no wind and dry air as the group responded with a 30 rep output that improves with each week.
Thanks to Kyle Demerath for his exhibition of dynamic technique (after already being on the hill for 90 minutes). I hope that picture is burned into your memory banks. Seeing the image is important but being able to replicate it takes [repetitive] training, that is why we train and sometimes train tired. I watch world class skiers racing and they do indeed hold it together technically but it comes from thousands of repetitive hours training it over and over. Here is a quick but impressive video that dramatizes the point; http://www.youtube.com/watch?v=xdKiY92WE40&feature=fvw
With the number of athletes we have, individual comments are impossible and even generalizations are difficult but here goes anyway:
1/ Efforts were strong and powerful.
2/ Technique(s) held together for the most part although you could tell who the “veterans” were.
3/ Less “running” than before.
4/ Hand control mmmmmmmmmmmmmm…..we work on that.
Be sure to look at the video, there was some crowding and make sure you freeze the image by clicking your mouse on the cursor. Look (at image) for the forward shin angle and body lean. Pole angle and control and the dorsiflexon of the foot. Go back and review some of the earlier video. Check out Roy and Seth in the video, strong athletes, different styles. http://www.flickr.com/photos/incomp/?saved=1 Be sure to check out http://www.skinnyski.com/ for Stump Farm Duathlon results and photos while online.
So this week get an image in your mind of what you want to look like and then work on it so that it is automatic. Practice makes PERMANENT. Great solid night, perhaps the best yet. We are hitting the home stretch so get a picture in your head and just like getting a picture from inside, http://www.youtube.com/watch?v=4HmDISe8RYY we go again next Tue. at 5:26pm. I have to get the grass out of my shorts now.

Tuesday, October 26, 2010

Hillbounding Oct.26th 2010 Wild, Whipped, Windy.

The thought of 50 knot winds and threatening skies and not even having lights did not discourage the 24 skiers from doing the deuce, 24 reps in under an hour! Tonight we blasted through the reps before impending darkness fell and it gave a whole new meaning to recovery (there was none). We not only made the double dozen we had quite the variety of strokes and technically did really quite good for the most part. Despite my persistent prodding to the contrary, the amount of “running” is going down and the “skiciphic” effort is improving, really….however, since you asked, I still see the same things:
· Head down
· High foot carry (running)
· Hand/arm collapse (when tired)
· Not enough POOF.
The good news is that the bad points are occurring less and less and say halleluiah dear friends most are GETTING IT. Nice.

You need/must to go to http://www.flickr.com/photos/incomp/?saved=1 and review the video of Santi Ocariz. Santi is a former UWGB student, now CXC Team skier and good kid. Compare the “punch” he has. Be sure and run your mouse over the cursor to freeze it. As always expand the image to get the best view. If you see ANYTHING look at the forward lean FROM THE ANKLE that he has. That, dear friends is PROJECTING your weight forward. That, dear friends……..comes from the hip.
After viewing go back some weeks and compare other videos, it’s always fun….once you get over the depression.

Steve says he was gassed after our twenty four reps (he missed a few if you’re counting). While this was a solid workout (did you like the accelerations?) we need to keep up that focus on technique. Next time we will have lights and hopefully no wind but at least the bugs are gone and we had a great night. Good effort. Keep going out and if you ride or run the Ashwaubenon Duathlon is this weekend. http://skiwithanst.org/?p=1 and keep the groove and the wind behind you the next few days with http://www.dailymotion.com/video/xm692_earth-wind-fire-lets-groove_music Next week we start at 5:27pm.

Tuesday, October 19, 2010

Hillbounding Oct.19th 2010 Demanding

Video up and running at http://www.flickr.com/photos/incomp/ Expand the image and freeze the image by putting the cursor over the slide.

Thirty Four bounders muttered under their breaths tonight about Coach Whataweinie giving them grief about pole control, what difference does it make you ask?

The answer is about one wave at the Birkie or some dude saying you make it look easy as opposed to saying how cashed you look.

(Improved) Technique is for most of us the only realistic way we will improve at skiing. Physically time has a lot of us beat but I GUARANTEE that no one over fifty thinks that they were smarter when in their twenties. Good technique takes smarts, smarts that sometimes only comes with experience, oh yea, that’s we train so hard. Note the recovery time on Steve's HRM Strip, chalk that up to "educational processing".

Tonight was certainly the hardest effort yet. I doubt we will go much harder but I think we have room to move technically and I would expect our speed to improve even if the effort does not increase. I would go to the video and look for a few things. http://www.flickr.com/photos/incomp/ Note there is two weeks worth with some individual stuff we shot tonight before the group. Be sure and expand the image and hold your mouse on the slide to freeze frame the image. Here are the easy things I see.
1. Lots of droopy heads. A/ When your head is down your Center of Gravity (CG) changes. B/ You decrease the amount of air you can take in AND out. C/ You can’t respond to the dork who just face planted in front of you.
2. Still seeing some running out there. S-L-I-D-E the foot. Keeping the foot in CONTACT with the ground/snow longer gives you a longer stride. Longer stride = more distance per stroke = moving up a wave at the Birkie.
3. Pole angle and control coming into its own. Good thing!
4. Make a note about tempo. Next week we will add “POP” or Push Off Power to our list of dorky Ernst acronyms. As hard as it feels it does not “look” that hard. That’s the beauty of cameras, they never lie.

Lastly some terminology review. In skate skiing there are seven basic strokes. Some are more important than others and most are speed/terrain/conditioning sensitive. Check these out.
· V1 (one step in other parts of the world) Use for slower speeds like uphill’s or harder conditions. Can work everywhere. http://www.youtube.com/watch?v=dyuYflyZta4
· V2 Alternate (open Field Skate for us old farts) Use at faster speeds. Very fast and efficient. http://www.youtube.com/watch?v=PmR5WXd_F8I
· V2: Use at higher speeds and is becoming common for faster racers. High balance demand but smooth and fast. http://www.youtube.com/watch?v=HksXxzH55pw

The other strokes, Diagonal Skate, Jump skate, Free skate and our crossover stroke, the Double Pole are less used but good to know. http://www.xcskiworld.com/training/Technique/skating.htm#diagonal_v

I appreciate the strong output tonight, it’s really hard sometimes but that is why we do it as a group. This is a tough night that you can center your week on. If it was easy everyone would do it (even me). We will see you next week at 5:28pm.

Lastly…………..
Butch Reimer passed away tonight. Butch is the ski coach at UWGB, a great guy and my friend. It is not fair and it's not right but it happened. Think of Butch as you go about your own life and then live your life… to the fullest. http://www.caringbridge.org/visit/butchreimer

Wednesday, October 13, 2010

Hillbounding Oct. 12th 2010 Baaaaaaa Baaaaaaa Bounding

Video link up at http://www.flickr.com/photos/incomp/ Click and expand the images

LAMBS; An acronym? The weather coming in thus far in October? Lambs being led to slaughter? It could mean any of those things for the 35 bounders last night but I mean it to be everyone having a common technique. Everyone has their own style but don’t use style as an excuse for flawed technique. With each passing week I see less “unique” techniques and a more homogeneous image… that is a good thing.

The videos turned out good but there are a few caveats. When filming a lot of people it is hard to get a long image of any one skier. For the future note the spacing as we film. We want everyone to get on camera. I also note the “tension” level goes up when the camera goes on. Relax, so what if the whole internet can see your lousy pole control.

A few notes about the tape. These are GENERAL comments and may not (but probably do) pertain to you.
· Pole control/angle, too much “grippin” and not enough pole ANGLE and the tip coming too far forward. You only get push when the pole is pushing [duh].
· Lots of pole “clutching”. Relax your grip. Let the STRAPS do the work. Gripping that pole tight restricts arm swing which will retard the leg extension. Major issue here. Adjust straps and then USE them.
· Still some running out there. Watch the foot. Go back a few weeks and re-fresh the dorsiflexion image.
· POOF, Push Off Outside of Foot is a function of commitment and a big push. It seems as the effort increases the effectiveness improves.

Watch the videos and be sure to expand the image to get a clearer view. You can slow or stop them as well. It is a little congested but seeing yourself is always valuable….if not a little painful. http://www.flickr.com/photos/incomp/

You will note Steve’s HRM strip today looks different. The base of the “spikes” is narrower which tells me of a faster recovery, that or Steve spent the night in Jorams vortex. Click to expand it.

I found a video of Andy Lulloff showing his “CXC Special” Technique. He’s better now http://www.youtube.com/watch?v=SEZrBw6mcSM

All in all the effort was strong and if there was any doubt the soft start is over. It was a fearsome last few reps, very impressive. You should be pleased as the reps (29) and the intensity are climbing and the technical skills improving, sweet.
Next week we put the Team in bounding, be ready at 5:27pm as we go up.

Lastly Butch Reimer soldiers on in his struggle with Leukemia. Keep him in your thoughts as you head out the door. I know he would like to be doing this with us. http://www.caringbridge.org/visit/butchreimer

Tuesday, October 5, 2010

Hillbound 10 Oct 5 POOF 'aint' the Magic Dragon

Oct 5th Photos up now at //www.flickr.com/photos/54192844@N02/?saved=1 Click on HRM strip to expand image.

For the 31 skiers who came out tonight the hill was in fine form. Cooler temps, no wind and a beautiful Alpenglow made for a nice night, the only thing missing was a rope tow. Our own Matt Becker, Press Gazette Photographer and finisher of the Horribly Hilly Hundred this summer, pulled out the big lens and shot a few hundred "real" photos. It will take me a while to get them loaded onto my Flikr site but I will edit the link in as soon as I get it done later Wed or Thursday.

Lots of good things to report. The effort was up substantially. The soft start is over, this time it's for real http://www.youtube.com/watch?v=exyzxemJ74o if you don't believe it. We are starting to put together strings of technically correct reps. The breathing is even coming along. Don't underestimate breathing (duh), compression breathing needs to be trained but the reward is faster recovery and a more powerful stroke. We introduced [again] the POOF concept. That is where you initiate the stroke from the OUTSIDE of the foot. This is perhaps the most dynamic way to ski and seldom talked about. We will expand on that next week but it will add a lot to your stroke and having the ability to "Push Off Outside of Foot" will make you a serious skier.

I also want to bring the concept of "hip drive" to the front burner. I see a consistent sitting back (not getting out over the ski) which is a glide killer. Remind me on that as well.

The only negative other than getting beaned by a errant disk golfer was some continued "running" and arms crossing over the center line of the body combined with nasty hand/wrist orientation to which I am all too happy to nag about.

It was a solid effort that showed good improvement from last week. Steve P's HRM strip (click on it to expand the image) showed 27 reps and lots of time in the red zone. Note the rise of the HR (heart rate) vs the recovery. In my perfect world those will change. All in all be happy with this one and be ready to go next week at 5:27pm.

As you know our friend Butch Reimer has entered in a battle with Leukemia. Butch is a tough guy and has been through a lot in the last few days. Give him and his family your positive thoughts and wishes. His Caring Bridge address is http://www.caringbridge.org/visit/butchreimer/journal .

Wednesday, September 29, 2010

Sept. 28 Hillbounding with a Passion

Holy Mackinolies, 39 athletes joined in the fun last night. Who would have thunk that many folks would have a penchant for self flagellation. As promised the soft start morphed into a "jello" like effort, it wiggled but we held it together for 25+ reps with noticeably less recovery. I have linked in some photo's (bad ones) at http://www.flickr.com/photos/incomp/ The first set is last night with more following. Click on the individual photos' to expand the image and please note the following technical ideas:

There is still some "sitting back". We MUST address that. The idea of forward rotation is a foreign one but is fundamental. Remind me to talk about that.

Running (not bounding) is still prevalent, especially when tired (surprise). Look at the photo's and specifically the foot angle at the end of the "push".

Poles. There still is some creative poling going on out there and while I like free thinking you need to fall with accepted parameters. Remember to get the straps on right and tight. A simple thing like loose pole straps can doom you to goofy poling and a lifetime of flailing.

Knolls were made to run and deep tucks mean deep. I saw many cases of the Ernst Resting Tuck (ERT) Remember practice makes PERMANENT!

All in all it went pretty darn good. Several surprised me with very solid technique and there was certainly hard efforts. Don't be afraid to sit out a rep or two. Get to mid hill and watch the profile view. You can learn a lot. We will probably hold steady the reps and try and speed up the recovery more, [uggg]. The Skeeters should be gone by next week and cooler temps will help.

One last word on Lactate Intervals. These are super hard efforts. If you enjoy them I would question your thought process, but they are very beneficial. LI's for most are simply physical efforts but serious athletes know that they develop the ability to MAINTAIN COMPOSURE while exhausted. That is very fundamental because when your technique breaks down you burn energy at vastly higher rates, speeding up even more the inevitable death shuffle, and that's not fun.

Things went good and you can be pleased with the effort. We have room to improve and that's a good thing. A few more notes. The Green Bay Duathlon is next weekend http://www.midwestsportsevents.com/ . A good time to get the bike out one last time. October is here, keep those poles handy and if you are rollerskiing keep your tips sharp as dull ferrules cause technical glitches and sore "rollerski elbows". My new bud Parker (age 13) showed me why it takes passion to do hillbounding and my other bud Graham Parker put it to words http://www.youtube.com/watch?v=iPQWPxfPYKo Being hip means knowing no pain.

Nice job, thanks for being on time at 5:28pm.

Tuesday, September 21, 2010

Hillbounding 10 Bloodthirsty Bounding Sept.21

NEW EDIT - Photo's at http://www.flickr.com/photos/incomp/?saved=1 up now.

The 1st bounding session of the year started with 35 folks taking on the hill 24 times or so in a soft start with much emphasis on the technical aspects and a little housekeeping as to the protocol we follow. Despite the lower intensity and a reduced workload many in the group were liberally soaked in sweat, no doubt brought on by a combination of warm temps (71F), humidity and the 1.3 million mosquito's that found the hill home tonight.

There is good news and bad but more good. The good news is that technically the minutes we spent outlining the efforts paid off as we are way ahead of the jumping off point last year. There was less running than in the past, that is a core concept as we are not training to run, that would be a totally different workout. The "relaxed" pace made it easy to maintain composure and certain items like staying in Dorsiflexion and running (jogging) the knoll were evident. Here are some goals for next week.

Faster Turn-around. More recovery in less time. In most sports that is the name of the game. We did OK but there is room to improve.

Pole orientation. Note that what we do is to simulate skiing. We are in essence "acting" and the hand/arm actions would not have won an Emmy

Balance. This is a great time to exaggerate that weight shift/weight transfer movement. Balance is learned...not inherent and balance when tired needs to be trained for.

BREATH, breathe more, breathe harder, breathe like bull. It is hard enough, holding your breathe does not help.

Find the rock. I know it's there somewhere.

I am working on downloading some photo's but my camera is smarter than me (does not take much)Look at some of the photo's, you will find them on Flikr at http://www.flickr.com/photos/incomp/ and I will edit in the link to them as I get them in. Note a lot of "sitting back" postures, will will talk about that. Sitting back is a most grievous of technical mistakes but is reasonably easy to get rid of. Soon you may be feeling a little DOMS (delayed onset muscle soreness)... don't call me. Get hydrated and go for an easy ride, swim or brisk hike to recover. When things ramp up you will have to treat this as a race like effort. Hopefully it will cool down soon and millions of skeeters will die a lingering death (bitter). Remember that on a bike you subtract 15F from the actual temp, running you add 15F, XC skiing you add 20F and Hillbounding adds 30F, dress light, dress right.

Very nice to see the enthusiasm and the large number of folks, this is the toughest workout in town so well done, most won't do it you will be better for it. We start the warm up and briefing at 5:28pm next week. We go regardless of weather and the lights will be on and as always, never leave your house without ski poles after Oct.1st

Wednesday, September 15, 2010

TNR Goodbye Hello to Winter, Hillbounding is Here

The last “official” TNR of the season was last night and half a dozen riders enjoyed sun and pleasant mid-Sept conditions. As good as riding is now it was nice to have the arm warmers on. There is lots of good riding left and for those that are heat challenged this is a great time of year. The Fat Tire Fest http://www.cheqfattire.com/ is this weekend and course conditions are said to be good but wet. There is some predicted rain this week so have your bike well lubed before the race. Remember that the race does not end until your bike is cleaned afterwards. Expect new cables after a wet race which is inexpensive and fairly easy to put in. Cables make or break you, don’t scrimp, unless you want to be riding a single speed!

HILLBOUNDING 10 IS NEAR.

There seems to be a lot of interest in HILLBOUNDING this year. We start next Tuesday the 21st at 5:28pm at the Bairds Creek (Triangle Hill Sports Area). http://www.ci.green-bay.wi.us/parks/parks/shelters/trianglechalet.html for directions and info. What to expect: We typically see 25-35 people of lots of different abilities. Because we are concentrated on one hill you cannot get left behind. We alternate repetitions up the hill, some with poles, some without and some with ropes and partners in tandem. There is a strength component as well. Hillbounding is very aerobic, incorporates a huge strength element and is done with a specific technical goal in mind. We really stress proper and correct technique. This is NOT just running up a hill. To that end you will need a pair of cross country ski poles that are roughly to the armpit in length. They do not have to be too good although you will impress the others if you bring nice carbon poles. I will have about 15 pair available and will supply the ropes. Bring water bottles and dry clothes, we go rain or shine (cold is certainly not an issue after 10 minutes) and you can expect to sweat….a lot! We start the warm-up at 5:30pm so come a little early. The first week is a soft start but VERY IMPORTANT to get some of the technique stuff ingrained. The grass is cut, the lights work and the turf is soft. See you then.
A quick update for those interested in the Bay Nordic Youth Ski League. Things are coming together. Check this out. http://baynordic.blogspot.com/ and be sure to note the link http://skiwithanst.org/ for the Stump Farm Trail Run and Duathlon on Oct. 31st.

Lots to do, go for a hike or run with those ski poles, don’t put the bike away but do dust off the rollerskis. There is energy in the air, be sure and be part of it.
SO2

Wednesday, September 8, 2010

TNR Sept. 7. Snipe hunt and more

“hey, where is everyone”, said Todd as he rolled in, dressed in full kit ready for the ride. “ Uh…..Todd, have you noticed it is raining with a full 40 knot wind blowing it”? Not mastering the obvious he said “What a bunch of bleepin’ sissies, why when I was a boy we would ride in this just to warm up for the really tough stuff”.

Todd then proceeded to curse like a sailor for a few minutes until his phone rang…….”yes dear…..yes dear…..no dear…..yes dear, I’ll pick up some cream for your lumbago” as he left for home. It was a lousy night to ride and only slightly better in the morning as I did the 50/50 ride. That is any ride on a windy day; you have fun 50% of the time!

The Madison Ironman and Door County Century are this weekend. There are lots of local folks doing the race this year and many volunteering to enhance their chance of getting in next year as they get an entry preference to the always at capacity event.
The Door County Century http://www.doorcountycentury.com/Default.aspx has a record number of participants (over 2100). The weather looks iffy for Saturday but great on ride day (Sunday).

The FTF has a new press release http://www.skinnyski.com/racing/display.asp?Id=19759 as riders tune up for the Biggie of all mountain bike events in Hayward.

Shortly thereafter we ramp up ski season with Hillbounding 10 to start on September 21, at 5:30pm at Bairds Creek. I will have a complete overview here next week. Lastly check out my buddy and all around wacky dude Floyd in this article Todd passed on today. This may help understand him http://www.youtube.com/watch?v=6lPmiDoK-fo

See you in DC, SO2

Wednesday, September 1, 2010

TNR Aug. 31st Rain Rain, It did stay away.

The predicted storms never materialized (go figure, a weather forecast that was wrong) but only 7 riders showed up for what turned out to be a warm and dry ride. The Rendezvous loop was finished comfortably before dark. These are the days to cherish riding as we have peak fitness and great weather. Remember that next April when it is lousy out, those are the days to go for a run or swim, now it’s time to ride.

A few quick updates:
The Cloverleaf Triathlon is this weekend. A smaller but fun event. http://www.cloverleaflakes.com/documents/Clintonville%20-%20Triatholon%2018%20mile.pdf

The Door County Century and the Wisconsin Ironman are just two weeks out. For DCC riders now is the time to tune up. For IMW folks it is time to stay loose and R E L A X. http://www.doorcountycentury.com/ and http://www.ironmanwisconsin.com/schedule.php

The Fat Tire is coming with a new BIG TENT. Check it out at http://www.cheqfattire.com/

We are seeing a lot of “flooded” bikes from Ore to Shore and the wet summer in general. Aluminum and Carbon frames do not rust…but everything else does!! Get those bearings, headset and BB opened up and lubed. We know exactly how much they cost to replace….and so will you if they are ignored.

Hillbounding 2010 starts September 21st at 5:30pm At the Bairds Creek Ski Hill. We have lights and I will have some extra poles. Short (to the armpit length) poles with straps are preferred. This is an evil and wicked workout but we do stay together. Bring bottles, dry clothes and a friend. We will have a soft start but be ready with a little advanced poling and striding. After nine months off I don’t remember it being that bad. I’m sure that first rep up the hill will snap me back to reality.

Keep Riding, enjoy summer and SO2

Tuesday, August 24, 2010

TNR Aug. 24th Race News, Events and More

It has been a busy two weeks. Summer continued tonight with the TNR getting modestly shorter to accommodate the already waning light. A light sprinkle before the ride dried up and created no issues for the group.

This weekend hosted three local events drawing thousands of participants to NE Wis. The Waupaca Triathlon was held in perfect conditions with 1000 racers [and about 200 kids] enjoyed great racing and a super Potato Bake. http://www.waupacaareatriathlon.com/ for results and photos. Our own Roy Stumpf had a top 10 finish and Sarah Stumpf took second overall with Deb Ernst pulling in third in her age group. Nice.

The Green Bay WORS race http://www.wors.org/news/ had some great conditions and some motivating bugs this weekend with Steve Peplinski defying his age and winning his age group and class. Too bad he was not 61 when he was forty, well done to Steve and all the local talent.

Race the Lake was this weekend. A 90 mile [more or less] around Lake Winnebago that attracted over a thousand riders and most of the "retired" Cat 1 and Pro riders from the past 15 years. The lead pack pulled in at 3:13!!!, almost 28 mph which is a blazing time for an open road course. Check out http://www.midwestsportsevents.com/ for info on this pound fest. This is turning out to be a wild speed fest in our own back yard. http://www.fdlreporter.com/article/20100823/FON02/8230536/Race-the-Lake-Bike-Race-results for results and photos.

UPCOMING EVENTS:

This Saturday we are having a sidewalk sale. This is one day only and we have lots of gear ready to go. It would be a good time to see the new 2011 bikes as they are coming in as we speak.

The Cloverleaf Triathlon is Sept. 4th and is a great first time race to get your feet wet on. Close to home near Clintonville it is a fun race with no pressure. See http://www.cloverleaflakes.com/documents/Clintonville%20-%20Triatholon%2018%20mile.pdf

The Door County Century is only weeks away. The event has been overhauled with a new and better course and a whole lot more. See http://www.doorcountycentury.com/ for maps and more. Already the ride is well over last years turnout so plan on a big weekend.

Ironman Wisconsin is the same weekend, Sept 11-12, with lots of local athletes. www.ironmanwisconsin.com/

The Fat Tire Fest is coming soon after in Sept. Time to get the bikes cleaned, tuned and please; new cables BEFORE you bike stops shifting.

Lastly; September 21st marks the return of Bairds Creek Hillbounding. Sign up for and see more on our newsletter at http://www.incompetition.com/html/register.psp

Finally, Kevin Kohrman, a longtime local rider was killed this past week leading a bike ride. It was an accident and Kevin did not suffer. Kevin often came to the store and I enjoyed his knowledge and our spirited debates. He was the real deal on a bike having ridden tens of thousands of miles and having done Brevet length rides and more. He took great pleasure in riding but in other things as well. The day before he passed he came in with his grandson. His enthusiasm for him was obvious and he looked forward to rides with him as much as with anyone. We are still a little in shock over this and I just hope that we can all take away a little from this and re-double our efforts to keep riding the safe and fun sport that it is, Kevin would have wanted that.

http://www.greenbaypressgazette.com/article/20100821/GPG010301/8210596/Kohrman-Kevin

Wednesday, August 11, 2010

TNR Aug 11 Swim, Sizzle, Sweat and Western Video

Summer is here for real. For the past several weeks we have been locked in this cycle of heat, humidity and storms. While uncomfortable it is also a great time to ride. Biking when hot is about all you can do (other than swim, more on that later) that will allow a high output with less duress.

The ride went off well with the two groups both having good solid efforts and benefiting from the warm muscles and August fitness. Bill Schneider has provided some nice Action Cam shots and Todd R. unveils his new kit over his lean Uber Bod.

Lots to report: The Point to Lapointe Swim http://www.bayfieldreccenter.com/Point_to_LaPointe_Swim.html was this past weekend. Several local swimmers did the event which means swimming from Bayfield to Madeline Island. Great water and great weather made this a fun event, that and no one drowned. See more shots at www.flikr.com/photos/incomp/ .

As you may remember we recently returned from Washington State where we took part in the Raleigh Dealer Show and now we have a video link to it. We really did ride although I found the steep and deep mountain stuff (yawn) a little tame for my blood. Check out http://raleighsummerevent.com/ and be sure and watch the DB Freestyle dudes on the third video, fearless....good.

We are looking for a serious rider who may need some physical therapy. Aurora Sport Medicine is putting on a serious rider clinic and is looking for a volunteer to get worked on/specimen/featured guest, sweet. They start in Mid Sept. Let me know if your interested.

You probably know that Lance will not be doing the WS 100 this weekend but that is no reason not to do the Ore to Shore in MQT, MI. Nice ride on some cool trails. A fast 40 before FTF. The heat is on so get on the bike. See you next week and SO2.

Tuesday, August 3, 2010

TNR 8-3-10 Sweatiful. Raleigh Dealer Preview

Great weather tonight greeted the group, great weather that is if you like 90 degrees in the shade [there is no shade] with 90 percentile humidity. This is what summer is about and if you keep your wits about you and stay hydrated, don’t go ballistic up every hill and stay out of tar traps it can be a lot of fun. For the twenty or so riders tonight it was a chance to lose some water weight and scour some unneeded rubber off their tires. We are seeing a record number of creaky bikes lately. High temps and high moisture levels form a barrier between bearing surfaces and dissimilar metals that lubricates the metal so that it “gives” forming a squeak or creak. Typically disassembly of the offending area [typically the BB or headset] and cleaning and lubing with waterproof grease cures it. Until then it is not life threatening…… until your riding partners beat you senseless for not maintaining your bike.

I am in the middle of the book ROADIE. It is a great read and is almost like looking in the mirror. I strongly recommend it. Painfully honest, funny and totally accurate it would be a great book to explain to non-riders why we ride.

Deb and I just returned from the Raleigh America Dealer Show in Cle Elum in Washington State. The beautiful Suncadia http://www.suncadiaresort.com/ resort hosted the show. In addition to first rate accommodations and food out of this world we got to ride our choice of hundreds of bikes both road and mountain. We also met with the big wigs of the oldest bike company on earth [123 years old] some highlights: Again the Di2 Dura Ace bikes were a hit. Expensive but totally cool, if you ever get the chance………Raleigh has a Single Speed, Cr-Mo BELT DRIVE 29r that got a lot of play, neat to beat and ultra quiet for those clandestine trail rides through the camp. Shimano was there with the NEW XTR 10 speed setup. Very pretty and very customizable. The new Dura Ace Carbon pedal was there, just when you thought it could not get lighter! They had a slew of internally geared urban and utility bikes which are not glamorous but very high tech and very efficient. I see one in my future.
We had dinner with the head of Raleigh who jetted in from England. Great guy who is enthusiastic out the new Pro Team they are building with hopefully a TdF bid in the next few years. All in all a great time and a great learning experience. Check out the pictures on Flikr http://www.flickr.com/photos/incomp/ and the DB Freestyle Team Riders, who are totally nuts by the way. Enjoy the heat as we go again next week. SO2

Wednesday, July 21, 2010

TNR July 20 Riding the Storm Out and DCT news

Last night about 15 riders did an end around a rapidly approaching storm and avoided getting wet by just a few minutes. We need to work on [more] the group staying as a group. A consistent OUTPUT would go a long way. We can talk that one through. The good news was that Todd did not break anything and had enough time to get home and fill his lawn mower.......so his wife could mow the yard. Sweet.

The Door County Triathlon [DCT] this past weekend was a big hit http://www.doorcountytriathlon.com/ with nearly 2000 athletes completing the race. Saturdays sprint race was flawless, fast and fun with great conditions and a great field. Sunday the Half Iron enjoyed calm, warm water and a light rain that kept everyones cool. Roy, Bob, and Kim pulled off the win in the relay, nice.

Check out the shots, Deb and I head to Seattle next week for a bike show and seminars and some great riding. Stayed tuned for info on that. Meanwhile, dodge the rain, keep riding and SO2.

Wednesday, July 14, 2010

TNR July 13. A Dandy Day to Ride

For the twenty or so riders this ride was sweet. Nice sustained riding with an even effort kept the bunch[es] together. Nice weather and no crashes rounded out the great day.

This Saturday and Sunday the Door County Triathlon [DCT] takes place with a record field. Expect hot weather so start hydrating early. The 1/2 Ironman will feature the brutal Bluff Pass hill which will test your mettle. Good luck whatever you do and we will see you next week. These are the best days of summer, get out and enjoy them.

Check out the group and the gams, whooeeeee.

SO2

Thursday, July 8, 2010

Why Wood and Helmets Don't Mix

I love this hot sticky weather. There is nothing better than slipping on a sleeveless jersey and heading out the door with no socks and being warmed up almost instantly. Today was just like that, humid and hot, the roads still wet from last nights soaker. I jumped on my fixed gear not wanting to get my white Record Ace dirty, I like white bikes, but not cleaning them after a wet ride.

There is a small pea gravel trail running through some woods that I like to cut through to get to another road I frequent. There are several areas of boardwalk on the trail that cross the wet spots and today they were particularly slippery. As I descended the final bridge my front wheel washed out and spit me down, hard. I have crashed dozens of time over the years, in racing falling is part of the game but this time it caught me off guard, I never even took my hands off the bars as I slapped my head onto the 2 X 6 railing that serves as an edge to the boardwalk.

That would normally been bad enough but the Deer Flies descended on me like a dog on a pork link . Jumping up I noticed a chunk of wood with a fresh break alongside the trail. Like a Karate Master breaking a board, my noggin split the wood off the edge. The flies created enough of an urgency to make me get out of there toot-sweet. After getting back on the road I pulled my Giro helmet off which had suffered two cracks. My brain also got sloshed around a bit but the nice thing about wet boards is that they don't leave much road rash. I was lucky.

I was more upset about not keeping the bike up than hurt and I believe in the "get back on the horse" mentality so I circled around and decided to ride that trail again. I could see the skid marks and the broken chunk of wood. [that I carried the few miles home.] The point is this: The helmet did it's job. Earlier this week we taught a bike fitness segment at a local high school. It is kind of sad to see 60 kids who think it cannot happen to them, who don't think it matters. I wish they could have seen this one. Keep on riding, wear your helmet and be prepared. I like to think that my positive outcome this morning was because of my skill level but it was probably mostly luck, but wearing that helmet was not! Enjoy this hot weather and as always SO2 [stay on two].

Wednesday, June 30, 2010

Bike Movie Updates and DCT info.

A special showing of the Ride to the Sky Movie is coming back to Green Bay. See the details at
Movie details: http://www.ridethedividemovie.com/
Marinette Event: https://www.brownpapertickets.com/event/115509
Green Bay Event: https://www.brownpapertickets.com/event/115511
It is a cool flick about the Leadville 100 and Lance's big win there last year.

This is the latest update from the Door County Triathlon. It is filling fast so do not delay. As of Tuesday night, there are exactly 1,828 registered participants in the Door County Triathlon – 944 in the Sprint and 884 in the Half Iron.

This means that there are just over 50 spots left in the Sprint and just over 100 spots left in the Half Iron.

If you have friends, family, co-workers or acquaintances who plan to participate, call them and urge them to REGISTER TODAY. Since this event has a HARD CAPACITY LIMIT, there will be no “squeezing in” additional participants after the events are sold out.

Thanks for your help with this event!
www.doorcountytriathlon.com

Tuesday, June 29, 2010

TNR June 29th Perfect over Perfect

Over twenty riders enjoyed a great summer eve, not too hot, not too cold, sunny and nice.

As promised be sure to check out http://www.youtube.com/watch?

v=5z1fSpZNXhU&feature=player_embedded for some wild road riding on a carbon bike. Those are stock Aksium [$270 pair] wheels. It reminds me of the time I table topped the Tower drive bridge............but I digress. The tour starts this weekend and I put LA on the podium, 1st if Contador crashes. Speaking of going down, try not to replicate this http://www.youtube.com/watch?v=-RNAYR3KPIg&feature=related and as always Stay on Two [SO2]. Enjoy the big weekend.

Footnote: The Door County Triathlon is filling. Don't miss out on this competitive event. http://www.doorcountytriathlon.com/ and watch Todd as he gets a rolling massage from his teammates above.

Wednesday, April 21, 2010

TNR April 20 The Bold and the Beautiful

The team kits were out in force as were 21 riders who enjoyed the late spring weather in April. The two groups stayed together and had rides of 50 and 60ks. The long group was pulling hard with summer like efforts. It is a long season so my annual words of moderation are very appropriate: Get your early legs under you now and be the rider you want to be come summer.
Nice ride, good weather means no better than that.
SO2

Saturday, March 27, 2010

Dick Lytie Spring Classic 2010

A record crowd and record pace describes the 30th running of the Spring Classic. Great running and Great weather greated everyone. Full results Monday at http://www.incompetition.com/ but for know check out the age group results. Excuse the format, I'm no IT guy.

Dick Lytie Spring Classic
Saturday, March 27, 2010

HALF-MARATHON AGE GROUP RESULTS

Overall - Men
Scott Jansky M 36
Men 18 & Under
1. Benedict Wagner
2. Austin Holmes
1:12:53:30
1:34:42:70
2:11:31:48

Overall – Women
Krista Cornelins F 31
Women 18 & Under
1.Lilly Johnson
2.Annie Deamlow
1:24:44:17

1:50:12:37
1:51:32:21

Men 19-29
1. Michael Steffek
2. Tim Kowols
3. Cassidy Mc Gowan
1:19:06:86
1:20:24:41
1:23:19:93
Women 19-29
1. Mary Beth Lexow
2. Kari Arkens
3. Lara Eslinger
1:36:44:21
1:39:51:49
1:41:29:69

Men 30-39
1. Scott Jansky
2. Brad Poppele
3. Rob Hampton
1:12:53:50
1:18:22:56
1:22:19:27
Women 30-39
1. Krista Cornelins
2. Laura Ankrum
3. Tammy Wagner
1:24:44:17
1:30:30:51
1:34:56:86
Men 40-49
1. Russell Soukup
2. Stuart Kolb
3. Mike Servais
1:22:24:73
1:24:16:96
1:25:16:82
Women 40-49
1. Mary Bolich
2. Cleo Ferris
3. Terssa Moore
1:33:36:26
1:35:28:78
1:36:44:94

Men 50-59
1. Mark Werner
2. Jon Vovak
3. Raphael Clark
1:24:30:87
1:24:35:40
1:28:45:43
Women 50-59
1. Martha Karban
2. Maureen Hass
3. Josephine Lepley
1:52:49:85
1:55:19:63
1:57:35:63
Men 60 & Over
1. Alan Kraszewsla
2. Cary Segall
3. Roy Pirrung
1:37:36:27
1:38:45:02
1:39:40:94
Women 60 & Over
1. Mary Cox
2. Rosie Jonas
1:58:20:10
2:21;04:21

Dick Lytie Spring Classic Results
Saturday, March 27, 2010

3-MILE AGE GROUP RESULTS
Overall - Men
Justin Darron (M23)

Men 18 & Under
1. Nick Freitag
2. Aidan May
3. Kristofer Vansicke
4. Dan Vopal
16:22:24
18:10:67
19:19:94
20:08:92
20:09:02

Overall – Women
Jennifer Chaudoir F 35

Women 18 & Under
1. Bailey Wolf
2. Nadia May
3. Rebekah Noll
18:23:37
19:12:95
23:33:04
25:29:02

Men 19-29
1. Justin Darron
2. Steven Gromaki
3. Alex Socha
16:22:24
18:07:53
21:21:94

Women 19-29
1. Kari Gondeck
2. Cami Vanooyen
3. Aimee Bachman
23:26:09
25:33:67
25:56:40
Men 30-39
1. Orion Jones
2. John Houle
3. Mike Lebeau
19:26:02
19:28:54
20:05:32
Women 30-39
1. Jennifer chaudoir
2. Erin Blozinski
3. Heather Tuttle

18:23:37
21:38:37
21:48:40
Men 40-49
1. David Lepianka
2. Todd Charnetski
3. Bob LeSage

19:24:78
19:44:68
19:53:83
Women 40-49
1. Gina Kersten
2. Darcy Ayn Staudinger
3. Denise O’Kimash
22:41:64
24:14:62
24:31:24

Men 50-59
1. Bob Bins
2. Mark Constancio
3. Jerry Feldhausen
19:58:80
20:31:75
20:40:77
Women 50-59
1. Kitty Thomas
2. Lynda Drews
3. Lois Snyder
22:32:44
27:25:57
27:59:55
Men 60 & Over
1. Doug Jansky
2. Mark Warpinski
3. Bill Hartung
22:42:17
26:10:61
26:17:14
Women 60 & Over
1. Irene Stock
2. Barb Tuttle
3. Marcia Mc Collum
24:46:04
30:44:74
36:28:38