Affordable Bicycle Act

Cycling has benefited from never having been a hot topic for our elected officials in Washington.

With the exception of former President George W. Bush's mountain bike exploits and an occasional mention in the Federal Transportation Act, we've been able to pedal along peacefully on the bike of our choice while staying under the federal government's radar.

We hope it stays that way - the last thing we need is Washington trying to 'improve' cycling. 

Given the way that people in Washington think, they would probably decide that the currently 

unregulated bicycle industry could be vastly improved by passing a new Federal law standardizing the design of bicycles and regulating what bikes consumers would be able to buy.

Such a law might even include requiring every person in the United States to purchase and ride an approved bike that meets minimum standards set by the government. 

That law, of course, would be the Affordable Bicycle Act. 

 

Under the current system, cyclists have the freedom to purchase any bike they choose, and - they get to keep their existing bikes if they want. 

Non-cyclists or people on a tight budget can even opt out of owning a bike. 

However, based on recent precedents, there might be Washington officials who feel that having the freedom to choose (or not choose) what bike to ride is simply un-American.

They might even argue that most cyclists don't own the ideal bike for all types of riding, that there are people who can't afford a good bicycle, and that some people even refuse to own or ride a bicycle. 

A government official could view those issues as justification for a comprehensive government overhaul of everything related to bicycles, starting with the bike's design. 

Because of the current unregulated-by-the-government bicycle industry, cyclists who ride both on and off-road must purchase at least two bikes. 

They need an anorexic skinny-tire bike for road cycling and a chunky fat-tired bike with suspension for pedaling over mountain bike trails. 

In addition, a super-aerodynamic two-wheeled airfoil is needed for time trials and triathlons, a 'road bike on steroids' is required for cyclocross events, a beefy pack mule bike is a must for long distance touring, and some cyclists may even need a fixed-gear city bike or a high-handlebar-with-a front-basket campus cruiser. 

An Affordable Bicycle Act could, in Washington's mind, address those issues by requiring the bicycle industry to design and sell only three categories of bike and equipment 'bundles' (Gold, Silver, and Bronze). 

All three bike bundles would center around a government-designed bicycle to ensure that the bike is suitable for all types of riding (road, mountain, cyclocross, touring, city riding, etc.). 

The government-approved bike frame would be a 'step-through' unisex design to accommodate both male and female cyclists who might choose to ride in spandex shorts, skirts, or even kilts, and all frames would have a hitch mount for a pull-behind non-motorized lawn mower. 

Current bicycles that do not meet government design criteria would be outlawed. 

In addition, all approved bicycle bundles would be required by law to include a heart rate monitor, power meter, free professional-level coaching for the Ironman triathlon, Race Across America, and the World Downhill Mountain Bike Championships, and bike route maps for the entire United States. 

Gold Level bikes would be outfitted with a full range of accessories to include front and rear suspension, electronic shifting, aero bars, multiple wheels and tires for the various types of riding, multiple seats to fit a wide range of posteriors, and accessories such as aero helmets and different shoe/pedal combinations. 

Consumers who purchased the Gold Level bikes would have very few additional out-of-pocket expenses since all imaginable accessories would be included with their bicycle. 

Silver and Bronze level bikes would be based on the same unisex all-terrain frame design but would include fewer accessories - consumers would have to spend more out-of-pocket money to purchase the add-on items. 

All bicycles would be purchased on-line through a government-run web site known as the National Bicycle Marketplace, with privately-owned bike shops restricted to providing government-approved repair services. 

Reimbursement to bike shops for repair services would be based on pre-determined 'BikeCare' fees established by a government agency. 

The Affordable Bicycle Act would also make the standardized-design bikes available to everyone regardless of income via grants from the federal government, paid for by new fees imposed on the emission-producing automobiles, motorized lawn mowers, and barbeque grills. 

Federal tax returns would include a Bicycle Credit Worksheet that calculates free bike grant eligibility based on the state where you live, annual income, number of family members who can ride without training wheels, and if your employer provide bicycles for employees.

 

A new cabinet-level 'bicycle czar' position would be created to manage the Federal Bicycle Agency, overseeing functions such as the National Bicycle Marketplace and coordinating with other agencies such as the NSA to gather data on non-compliant cyclists. 

The Bicycle Agency would also manage information kiosks placed in malls to help citizens select an appropriate 'bicycle plan' and to fill out the free bike grant paperwork. 

Cyclists who continued to ride non-compliant bikes or non-cyclists who did not own a bicycle would be subject to an annual 'No Approved Bike' penalty. However, elected officials, government workers, union members, and climate change researchers would all be exempt from the 'purchase a bike' requirement. 

Luckily, the federal government has too many other important things to regulate so cycling could remain unscathed for years to come. 

Let's keep it that way - simple, fun, healthy, and unregulated.

Upcoming Events
Mar 8: Trail running series #3, roadlizards.org
Mar 22: Crazy Desert Trail Race, roadlizards.org
Mar 22: Steam-N-Wheels cycling race and tour, Abilene, bikereg.com/Net/steam-n-wheels
April 5: Bikes for Trykes cycling tour, eventbrite.com/contact-organizer?eid=10199820939

Become a Super Hero

Being a superhero doesn’t mean you need supernatural powers like Superman, Batman or Wonder Woman.

In fact, you can become a superhero on Feb. 22 by signing up to run the 2nd annual Super Hero Dash 5K or 1.5 mile fun run at Angelo State University.

Even better, you’re encouraged to run or walk the event dressed up like your favorite superhero. It’s a family-friendly event, so dig out those Super Hero Halloween costumes, bring the kids and have a fun Saturday morning.

Every participant will be a superhero because all proceeds from the event benefit the San Angelo chapter of AMBUCS (www.ambucs.org), a nonprofit organization that provides therapeutic trykes to children with disabilities.

These unique tricycles, which can be hand and/or foot operated, are designed to accommodate riders of all ages, sizes and varying degrees of physical limitations.

Physical and occupational therapists cite multiple therapeutic benefits of using the trykes to include improved motor skills, strength development and self-esteem.

The cost of each therapeutic tryke ranges from $400 to more than $1,200, and there are currently more than 60 individuals in Texas and more than 4,000 nationally on a waiting list.

The Super Hero 5K is organized by the Angelo State Physical Therapy Association as part of the club’s ongoing effort to serve people with physical disabilities.

Brandy Smalstig, an ASU student and the Physical Therapy Association’s president, says the event is family-friendly.

“We encourage families to bring their kids, dress everyone up like their favorite superhero and enjoy a fun event that raises money for a good cause,” Smalstig said. “There will be a prize for the best costume, awards for each race category and raffle prizes will be given away after the race.”

The Super Hero Dash course starts and finishes in front of the Houston Harte University Center on the ASU campus.

Runners and walkers will follow a route that heads west from the university center to Rosemont Drive, south on Rosemont to Dena Drive and then east along Dena toward Johnson Street.

Prior to reaching Johnson, the course will turn back onto the ASU campus and follow sidewalks as it winds around by the library and administration building and then back to the university center.

This is a safe and proven course that has been used in previous years for races such as the ASUFit Turkey Trot and the Heart Walk.

Participants doing the 1.5 mile fun run will complete one lap, with 5K runners doing two laps of the course.

The event will start at 9 a.m. with on-site days of event registration opening at 8 a.m. at the start/finish area.

You can also sign up online through Feb. 21 by visiting https://secure.getmeregistered.com/get_information.php?event_id=10204.

The entry cost is $15 if you preregister, $20 on race day, and best of all — it’s free for kids 12 and younger.

Participants who sign up by Feb. 20 will also receive an event T-shirt on race day.

This event will provide a great chance for anyone to become a superhero, so it doesn’t matter if you’re fast or slow, old or young or male or female. Just sign up for the event, help the Physical Therapy Association raise funds for handicapped trykes, and you’ll be putting your supernatural powers to work for a great cause.

For more information, visit angelo.edu/asufit.

Remember — if you race the Super Hero Dash you will become a superhero.


Upcoming Events

Feb. 22: Trail running series #2, roadlizards.org
Feb. 22: Super Hero Dash, angelo.edu/asufit
March 8: Trail running series #3, roadlizards.org
March 22: Crazy Desert Trail Race, roadlizards.org
March 22: Steam-N-Wheels cycling race and tour, Abilene, bikereg.com/Net/steam-n-wheels
April 5: Bikes for Trykes cycling tour, eventbrite.com/contact-organizer?eid=10199820939

Prevent Flat Tires On Your Bike

Flat tires are a pain in the body-part-that-touches-the-bike-seat for all cyclists.

With the possible exceptions of high winds and reckless motorists, there’s nothing more likely to

cause an otherwise mild-mannered bike rider to utter a few obscenities and maybe even do an impromptu bike toss.

Unfortunately, almost every street, highway or trail has flat-causing hazards such as mesquite thorns, cactus, broken glass or sharp rocks.

Everyone will experience a flat bike tire at some point, so you need to carry a spare tube, tire levers, a small pump, and learn how to replace and patch a tube.

The good news is that flats can be minimized and in most cases completely avoided if you just take a few anti-flat steps.

Your lowest-cost options for mitigating flat tire issues are to install thicker ‘thorn resistant’ inner tubes, tire liners or tubes with sealant. Better still, just do all three.

Thick-walled tubes will help prevent small stickers from penetrating the tube, although bigger thorns can still poke their through.

Tire liners are narrow strips of hard plastic that install inside the tire between the tube and the tire. These strips will usually protect the tube from most thorns, goat heads and broken glass.

The third option is to install tubes that have a pre-installed sealant such as Slime or Stan’s, or add the sealant to your existing tubes. If a thorn or shard of glass does penetrate the tube, the sealant will (in most cases) plug and seal the puncture.

You may have to remove the offending thorn, rotate the tire so that the puncture is on the bottom, wait a few seconds for the sealant to work, and then air the tire back up.

The next level of anti-flat defense is to install tires that are more puncture-resistant. These tires will typically have a thicker tread or hard rubber and also have a belt of tough fiber (such as Kevlar) to resist punctures.

The downside of all options listed above is that the weight of the tube and/or tire will increase.

However, remember that a heavier fully-inflated tire is always a lot more enjoyable than a flat tire.
For people riding mountain or cross bikes, tubeless tires are another option that almost completely eliminates flats.

Tubeless set-ups have become the norm for most serious mountain bikers and many cyclocross racers.

Instead of having a tube inside the tire, the wheel’s rim is sealed (airtight) and a sealant is put into the tire to seal air leaks around the bead and to instantly repair any punctures that may occur while riding.

There are multiple advantages to going tubeless, including a much lower risk of having flats and also the ability to run tires at lower pressures (i.e., no ‘snakebite’ punctures and better traction on trails).

Although there are ‘tubeless-specific’ rims and tires, most standard (good quality) wheels and tires can also be converted to tubeless.

Any bike shop can do the conversion for you, but the process of converting to tubeless is something that anyone with patience and a few tools can easily do.

In fact, I’ve been running self-converted tubeless on all of my mountain bike and CX bike wheels for several years and would never consider going back to tubes — it works that well.

There’s a good how-to article on converting to tubeless at www.mbaction.com/Main/News/How-To-Installing-a-Stans-NoTubes-Tubeless-Convers-4640.aspx and also a tutorial video at www.youtube.com/watch?v=B5jJh_xYBwM.

Maintenance for tubeless tires is minimal — they tend to ‘leak down’ a little more than tires with tubes, so you may need to check air pressure before each ride and air up as needed. You’ll also need to periodically add some sealant (especially during hot weather) since the sealant will dry out over time.

One question that people often ask is “What if I do have a flat with tubeless?” This is rare, but if it does happen out on the trail and you can’t get the tire to re-inflate, simply remove the tubeless rim strip, insert a normal tube (which you should always carry anyway), air it up and continue riding.

Flat tires are something that all cyclists deal with, but taking a few no-flat steps such as those listed above will prevent most flats and make your cycling experience much more enjoyable.

Remember — flats happen, but you can eliminate all or most of them.

Upcoming Events

Feb. 14: Funnel Cake 5K, roadlizards.org
Feb. 22: Trail running series #2, roadlizards.org
Feb. 22: Super Hero Dash, angelo.edu/asufit
March 8: Trail running series #3, roadlizards.org
March 22: Crazy Desert Trail Race, roadlizards.org
March 22: Steam-N-Wheels cycling race and tour, Abilene, bikereg.com/Net/steam-n-wheels

You're Never Too Old

How old is too old to compete in challenging sports such as bicycle racing, distance running or triathlons?

The answer to that question might surprise you.

I recently ‘aged up’ into an older age group and had to endure the good-natured ribbing from friends who congratulated me on being in the “Old Dinosaur” race category.

The funny thing is — I don’t feel any older than I was a couple of decades ago and I’m certainly not alone in feeling that way.

As baby boomers and even the generations before them “age up” but continue racing, there are some amazing stories of longevity by athletes who prove that “too old” just doesn’t exist.

One of those never-too-old athletes is French cyclist Robert Marchard, age 102, who recently

announced that he would attempt to break his own world one-hour cycling distance record (15.1 miles) which he set in 2012 at age 100.

He did just that Friday, covering 16.7 miles during the hour of cycling on an indoor track in front of a cheering crowd of supporters.

Marchard explained that he stays conservative with his training.

“For the last five years I have decided not to go for rides of more than 100 kilometers (62 miles),” he noted in a 2012 interview. “There is no point going overboard. I want to keep cycling for some time yet.”

Think about that — how many people in their 20s, 30s, or 40s would consider 60+ mile rides to be ‘conservative’?

Toronto’s Fauja Singh is another mature athlete who refutes the concept of being too old for a strenuous fitness activity.

In 2011, he became the first 100-year-old runner to finish a full marathon, completing the 26.2-mile event in a time of just over eight hours.

Singh ran his first marathon at age 89 and has since completed eight of the grueling long distance events.

There are also some mature triathletes such as Sister Madonna Buder who continue to amaze and impress younger competitors.

Sister Madonna, who has completed over 35 Ironman distance events (including 20 Ironman World Championship races) is 83 years old.

She started running in 1978 at age 48, did a triathlon in 1982, and completed her first Ironman distance triathlon in 1985 at age 55.

She’s also cowritten a book about her experiences, “The Grace to Race: The Wisdom and Inspiration of the 80-Year-Old Woman Known as the Iron Nun.”

Closer to home, 81-year-old Fred Schmid of Waco is a multi-time national and world cycling champion who races road bikes, mountain bikes and also cyclocross events.

Schmid, who didn’t start cycling and racing until 1994 when he was already in his 60s, appears to just now be hitting his stride related to competitive cycling.

He raced 42 sanctioned USA Cycling events during 2013, including winning another national championship at the 2013 cyclocross nationals.

The take-home message from these mature athletes is that you’re never too old to compete or start competing.

More and more research now shows that a combination of fairly intense cardiovascular workouts, strength training and appropriate recovery after workouts will result in continued fitness for older athletes.

Most importantly, a lifelong emphasis on fitness can result in better cognitive function, less loss of muscle mass, lower blood pressure and decreased risk of diabetes, osteoarthritis and osteoporosis.

So, if you know anyone (you, your parents, grandparents, etc.) who think they’re too old to work out hard or maybe even try a few races, make them read this column and then buy a bicycle or running shoes.

Based on the athletes described above, being ‘too old’ is just a state of mind.  There’s no such thing as being too old for training and racing.


Upcoming Events

Feb 14: Funnel Cake 5K, roadlizards.org

Feb 22: Trail running series #2, roadlizards.org

Mar 8: Trail running series #3, roadlizards.org

Mar 22: Crazy Desert Trail Race, roadlizards.org

Mar 22: Steam-N-Wheels cycling race and tour, Abilene, bikereg.com/Net/steam-n-wheels

April 5: Bikes for Trykes cycling tour, eventbrite.com/contact-organizer?eid=10199820939
 

Trail Running Season

One hundred or more runners along with some fast hikers will leave the starting line at 8 a.m. on Feb. 1 in Middle Concho Park as they start the first race of the 2014 Trail Running series.

This three-event running series, now in its eighth year, started back in January of 2007 as a Team San Angelo event.

I was the founder and initial race director of the series, working with a “race committee” that consisted of my wife, Pia, my friend Gary Cole, trail running partner Christian Poppeliers, and a few volunteers on mountain bikes to act as course marshals.

There were 11 of us on the start line for the first 10K trail race in 2007, with everyone grinning ear-to-ear about the “perfect” cold, wet, and muddy conditions that waited on the Spillway Hill trails.

Races two and three of the first series also had less-than-perfect weather, with cold rain/sleet, mud and strong winds providing extra challenges for the runners. The second 2007 event in particular (12K distance) was held in fun, slippery mud conditions that made not falling down a bigger challenge than trying to run fast.

Thirty-eight runners competed in one or more of the three trail events that first year, including some longtime San Angelo runners such as Terry Shaner, Lynn Zaruba, Mars Torres, Anthony Wilson, Shane Plymell, Mike Dotson, and Shirl Koeing.

After the small turnout in 2007, participation in the trail series grew rapidly over the next two years with 80-100 runners taking part in each of the 2009 series races. A 5K distance was also added to encourage entry-level runners and hikers to take part.

 The 2007-2009 trail races were low-key and friendly, with post-race traditions that included after-race refreshments such as my wife’s homemade Georgia cornbread and hot chocolate warmed on a camp stove.

Another early tradition was the infamous “Rock Award,” handed out to the person who finished the series with the biggest bruise or scrape after falling on the rough trails.

Fast forward to 2014 and the trail running series now has become a fixture on the local running calendar, with Shannon Medical Center as the event’s title sponsor and races now held on courses in both the Spillway Hill area and in San Angelo State Park.

The 2014 kickoff of the series will be the same as in 2007, with Race 1 using the same general Spillway Hill course that challenged runners during the inaugural event.

Runners will leave the starting line in Middle Concho Park, make their way to the park’s back gate and then on to the rough and rocky Mackenzie Trail that parallels the dirt access road as it winds around the base of Spillway Hill.

The Mackenzie Trail will lead to “The Bowl” where they’ll face a steep rocky uphill that leads to the

winding Big Snake Trail on top of the mesa and then onto a series of four-wheel-drive roads that meander to the top of the hill.

Runners will top out Spillway Hill and have a brief respite as they gaze out over the almost-dry Twin Buttes reservoir, and then descend down a rough track that leads into the Valley Trail.

The Valley Trail will take runners down close to the main dirt access road where they’ll connect with a gradual uphill four-wheel-drive track called “The Autobahn.”

At the top of The Autobahn climb, runners will turn onto a fun and twisty 1-mile section called “Gary’s Trail” and then onto a short rocky four-wheel-drive climb back to the top of Spillway where they’ll reconnect with the outbound course and then follow the same outbound route from the top back down to the finish line.

Gary’s Trail was named for my good friend Gary Cole, who helped me cut many of the trails on Spillway Hill. Gary passed away in 2007 but his spirit still roams the rough and rocky hill where he loved to hike.

The first race of the series will be 10 kilometers (6.2 miles) of pure trail running joy and even more fun if it’s cold, wet, and muddy.

The runners and walkers doing the shorter 5K (3.1 mile) route will follow the same course to the turnaround point just past the end of the Big Snake Trail.

Trail running events have grown in popularity both locally and nationwide as more runners recognize the increased “fun factor” of being on trails instead of hard pavement.

The rural scenery is a lot better than what you’ll see in subdivisions, and it’s OK to slow down and take a walking break during a trail run. In fact, the steeper sections of some trails may be best suited to a “fast hike” pace.

Poppeliers, an avid trail runner and former ASU physics professor who participated in the initial 2007 trail series event, says the rise in trail running popularity is because “trail running can take on many flavors ranging from mellow, groomed trails up to gnarly, steep single track and anything in between.”

“Unlike road running, the softer ground is much kinder to the joints and the variable terrain tends to prevent many overuse injuries often seen in road runners. It’s my absolute favorite way to run,” Poppeliers said. “The terrain is interesting, you’re climbing, descending, and jumping over roots or rocks, the miles fly by and it’s actually fun to run.”

For more information on the 2014 Trail Running series, visit the Road Lizards’ website at roadlizards.org/events/2014-trail-race-1.

The 2014 Trail Running series is going to be fun, so come out and join me for a leisurely run/walk at the back of the pack.

Racing the 2014 Cyclocross Nationals

The 2014 Cyclocross National Championships took place January 8-12  in Boulder, Colorado at

  Boulder's Valmont Bike Park.

I joined 1,800 other cyclists from all over the United States (including 17 from Texas) who made the trip north to race during the five-day event.

For those of you not familiar with the sport of cyclocross, a recent article in The Wall Street Journal aptly described it as “what resulted when road biking and mountain biking fell in love and had an awesome baby.”

Organizers of the 2014 championships described their Colorado course as being both “the best CX course in the United States” and also “significantly more difficult” than any of the other recent nationals courses.

The older 60 and above Masters racers from Texas, who raced in frigid 21 degree weather early on Thursday morning, described the course more succinctly as “extremely difficult and downright scary in places.”

“There were several sections that I chose to run down instead of try to ride,” said Waco’s Fred Schmid, a competitor in the 80+ category. "

 “The risk of a hard fall and serious injury on the steep icy sections made dismount-and-run the obvious decision for many of the early-morning racers.”

Texas racer Whitney Fanning of Waco, who raced in the 65-69 category, agreed with Schmid that “the course and weather conditions offered challenges we don’t encounter in Texas races.”

The Valmont Bike Park course included steep descents, never-ending sections of icy off-camber turns and climbs, and steep run-ups. Add packed snow and frozen mud ruts to the already rough terrain, and you have a recipe that significantly escalated the difficulty factor as illustrated in a video posted at cyclingfans.com/node/10490.

Several days before Thursday’s races, a foot of new snow fell on what would have already been a very hard course. Pre-riding by racers on Tuesday and non-championship racing on Wednesday afternoon coupled with daytime snow melt left a tangled web of packed snow and mud ruts that froze solid in the overnight sub-20 degree temperatures.

Short power climbs became unridable frozen run-ups, steep descents became a recipe for bone- and bike-breaking crashes, and off-camber downhill turns morphed into foot-out, try-not-to-crash slides or run-through sections.

On the lower portion of the course, the packed snow ruts and frozen mud made going fast difficult with bumpy low-traction straights linked together with 180 turns and small off-camber ups and downs.

The course started with a fast and flat dirt road that made a right turn and then immediately headed up a moderate double-track climb on packed snow.

After topping out the climb, racers went through a series of flat turns, dropped into a sharply-off-camber left-hand descent, and then turned back uphill into what should have been a short power climb.

With the mud ruts and icy snow, the short climb proved to be the first run-up of the day.
Racers remounted their bikes on top of the hill, rode through a frozen sand pit, and then dropped into a steep downhill through ice-covered mud ruts that lead into an icy right-hand corner at the bottom.

Many of the 60-and-older competitors opted to run down this section instead risking a hard crash on the frozen snow and icy mud ruts.

After completing the downhill, a flat section of frozen trail lead to the base of the 5280 stair run-up where racers shouldered their bikes to run (or walk) up the 24 steps of the double stair section. The top step was placed exactly at an altitude of 5,280 feet.

Competitors remounted their bikes after the stairs and then faced “Pete’s Plunge”, an off-camber twisty descent named for the course designer Pete Webber.

Many racers slid out or crashed on this section to the delight of hecklers who lined the course encouraging racers to go faster in hopes of seeing a spectacular wreck.

After riding (or sliding) through Pete’s Plunge, riders went onto the lower part of the course where more ice and packed snow, 180-degree turns, short off-cambers, and another set of run-up stairs waited for victims.

The most difficult lower-course section featured double uphill barriers followed immediately by a tricky off-camber 180-degree turn that went down and then back up. Many races opted to continue running through the off-camber instead of remounting after the barriers.

The remainder of the lower course proved to be much more difficult than expected as the early morning sun melted the top layer of packed snow leaving a slick wet film on top. Crashes were common in these areas with traction being nonexistent on the fast corners.

The consensus among older Master’s racers from Texas was that both the course and related weather conditions were the most difficult they had ever experienced.

Waco’s Fred Schmid finished 2nd in the Men’s 80-84, Bill Cullins was 12th in the 65-69, and Waco’s Whitney Fanning rolled across the finish line 13th in the 65-69.

The 2015 national cyclocross championships will be held in Texas in Austin’s Zilker Park, with Texas racers hoping that the normally warmer and dryer Austin conditions will provide a better opportunity for Texas racers to place high.

This year’s cyclocross national championships were cold, rough, and snowy, so let’s hope that Austin in 2015 is dry, warm, and fast.

Prepping for Cyclocross Nationals

On Thursday January 9th, assuming a road-closing blizzard or ice storm doesn't shut down highways betweenWest Texas and Colorado, I'll be in Boulder racing the 2014 Cyclocross National Championships for my age category.

The 2014 championships take place over a five-day period from Jan 8 through Jan 12, with male competitors in age groups 60-64, 65-69, and 70+ racing together at 9:00 am on Thursday morning.

I'll be joining 65-70 other old cyclocross racers from across the nation who’ll be competing for the highly coveted national champion's Stars and Stripes jersey in their age group.

Realistically, my goals will be to just keep the fast guys in sight, not get lapped, and - most of all - have fun in the process.

The weather on January 9 is something that all racers will have to contend with.

January mornings on Colorado's Front Range can be dry with nice (comparatively speaking) temperatures in the 30s, but it could also be brutally cold with sub-zero wind chills and snow.

Like all of the cyclists who'll be competing in the various categories, I've trained hard for the event.

My training program for this race started back in early July when I decided that the CX nationals would be my primary goal for the 2nd half of the year.

Simply put, I've spent the last six months preparing for one 40 minute race.

During July and August, the workout objectives were base endurance and strength. I accomplished those by riding a lot of miles on my road bike (including the 3-week, 560 mile Tour de San Angelo), doing twice-weekly strength sessions in the gym, and doing a two-week block of altitude training during August by riding high country mountain roads and trails in Colorado.

In September, the focus shifted to improving my anaerobic threshold (the maximum heart rate I can sustain for 30-60 minutes). These threshold workouts included moderately hard efforts such as two times 30 minute intervals (after a warm-up) at a heart rate that was at or just below my threshold at that time.

The threshold intervals were done both at high pedal cadences of 90-100 RPM to improve pedaling efficiency and also at low 50-60 RPM cadences in a hard gear to build strength.

The training progression continued in October with a shift to specific cyclocross skills, race simulation workouts, and early season races such as the local Wednesday evening cyclocross series.  I also started doing most of my workouts on my cyclocross bike riding mountain bike trails and rough dirt roads.

The local Wednesday evening races provided a real-world environment where I could test my fitness by chasing the younger fast racers, and the race simulation workouts helped improve specific skills such as sprinting up to speed after corners, dismounting and running over barriers while carrying the bike, riding through deep sand, and (when weather conditions allowed) going fast in slippery mud.

During the local races and simulation workouts, I captured heart rate and speed data using a Garmin Forerunner GPS watch. The data was analyzed post-workout to identify improvements from past training sessions and also to determine "how hard is too hard" for future reference.

In November and December, the training program shifted to a combination of shorter but very intense intervals at a heart rate well above my sustainable threshold and also racing selected Texas Cup cyclocross series races.

I also added in twice-weekly sessions of short uphill sprints, bleacher runs in a stadium, and short runs carrying the bike through loose dirt and sand to prepare for the obstacles that the CX Nationals course will have.

My goal of racing four or five Texas Cup events during November and December didn't work out as planned because of family activities and job duties on weekends. To continue building race-specific fitness, I substituted hard 40-60 minute race simulations on each of the missed Texas Cup race dates.

The past two weeks have been spent "sharpening the sword" by doing a short but very intense workout every third day followed by two days of easy recovery rides.

This final phase of preparation is called "tapering" with the objective being to achieve peak fitness by letting the body recover from the previous months of hard training while maintaining a high level of neuromuscular stimulation via the every-third-day hard efforts.

I've also made it a priority to work out early in the mornings on cold days to get used to riding in the cold and to practice dressing for those conditions. The odds are that the early morning race time temperature in Boulder will be in the high 20s, so being ready for winter conditions is a critical aspect of the mental and physical preparation.

Like all of the cyclists who’ll be competing at nationals, I've done the hard work needed to prepare for the event, so on race day it will come down to who has “good legs” that day and who avoids mistakes such as going too hard early in the race or crashing on roughsections of the course.

The weather and altitude (5,500 feet) will both have a significant impact on the race's outcome.  Dry weather and moderate temperatures will dictate a completely different race strategy than bitter cold with snow or ice on the course.Given the higher altitude, it will also be important to avoid going too hard and getting into oxygen debt early in the race.

My expectations for CX Nationals race are realistic, with the goal being to race as hard as I can and hopefully place in the top 25% of my category.  Anything higher than that will be gravy and anything lower will be disappointing.

Stay tuned - next week's post will be a recap and analysis of the race.

Upcoming Events

Feb 14: Funnel Cake 5K, roadlizards.org

Mar 22: Crazy Desert Trail Race, roadlizards.org