Dudes, I just had one of the best training sessions of the season. Hit up Mooney’s Bay with Marc and Steve. Our solid training group. We played follow the leader and I managed to actually follow! I did get gapped in the sand but, at least I managed to ride the entire sand section. Cool.

After our “warm-up” the guys set up the grid on the side of a hill. The idea was to practice turning on the camber while maintaining speed and control. Smooth. I think I can safely speak for everyone when I say that we all made some decent progress. I learned a few more things. Tested my limits again.

Also realized (a little late) that my tire pressure was a tad low… But I still managed to turn at speed with the slushy front tire. Cool.

I tell you there is nothing better than seeing and feeling the progress. Leaves me with a glowing feeling.

Heading down to Northfield, Mass. for the Cycle-Smart Cyclo-Cross camp tomorrow. Looks like a good group of people this year. Some solid instructors. Good location. I’m happy to be going. Smooth weekend of drills, skills, learning, new people, and old friends. Plus an overnight stop in Burlington on the way home. I think Moe’s might be on the menu for Sunday night…

The time is now to get the bike out and start doing some riding. The first races of the season will be here before you know it. It seems that people are getting out on their ‘cross rigs earlier and earlier each year. Tied to this is the incredible growth in cyclo-cross.

Grassroots is where it is. Every national champion has to start somewhere.

Just read this article by Josh Horowitz over on Pez.

These little pearls apply on and off the bike. Worth a read. Worth bookmarking.

Just came across this “old” post on Laaste Ronde:Up To Speed. A very useful post about a way to incorporate fun and practicality into a training session.

It is easy to run through drills at less than race pace. Hitting tight turns and getting a perfect remount aren’t worth much if your lungs aren’t burning when you’re doing it. I know, I know – to really learn a skill one has to break it down and start slowly. Yes, I agree and do this religiously. But there comes a time when you have to amp up the pace and find out how you’re really handling the skill. For some skills, the speed actually makes them easier for others, chaos ensues…

Just a little something to think about on this Tuesday morning.

Got out for a good session yesterday. More fun in the sand box. This time we worked on turning in the sand. It is so counter-intuitive to everything I know. Speed is not necessarily your friend when turning in sand – particularly deep grooved sand. Took a little bit but I eventually got it. Gearing is so important as well – if the legs don’t turn, the bike isn’t moving. Did manage to yank my right foot out of the pedal and jam the top of my knee into my stem. Ouch! Ah well, if this is the worst of it this year then I’m laughing. Closed off the training session with more mounting drills – did this on a steapish face of a hill. The idea is to discover where in the mounting you’re losing speed and potentially stalling out. Excellent drill. This one I’ve incorporated into my series of warm-up drills.

Plan is to get out on the ‘cross bike today as well. Have a VO2max session to do first and then we’ll see tonight about the ‘cross bike. Worst case I’ll be out there tomorrow morning. Besides, I gotta say – my knee is a little bit tender.

Well, have a good one. Remember it all comes down to fundamentals.

So very strange… I wrote a post yesterday and now I realize it didn’t make it. Must have been eaten. Oh well. Take 2.

So I updated the photos page. There are a bunch of pics there from last season – go check it out.

Got in some excellent riding this weekend. Four hour ride on Saturday with a solid little group. Good pace. Great conversation. Little coffee shop stop. I threw in my 500m intervals and it was all good. Nice way to spend the late morning/early afternoon. Sunday I got out for a little over three hours. Discovered some new roads. Got in some longer intervals. Excellent. Though it was hot yesterday. My two bottles were not quite enough. As for today – little recovery ride and then some ‘cross riding.

Chilled out day today. Marc is busy gluing tires. Murphy (our cat) has been desperately trying to get in on the gluing action. Doesn’t seem to be working that well.

Looks like there will be a few more ‘cross clinics happening here in Ottawa. When the details are firm, I’ll post them up here.

Heading down to Mass. on Friday for the Cycle-Smart ‘cross camp. Looking forward to it. Good instructors. Nice area. And I heard a new caterer…

Well, not much else happening. Sorry the post didn’t make it on Sunday. I’m guessing I forgot to press Publish…

Hope you got out on your bike this long weekend and were able to get in some good training. All the hardwork needs to be done now because soon enough  you’ll only have to time to race and recover. The question of the day is: how far you willing to travel for a cyclo-cross race?

Had an excellent training session this morning. Marc and I hit up the park on our street and did lots of cool and challenging stuff.

Started off with the typical warm-up – tight turns, wide turns, riding the line on the soccer field. Just stuff to get the blood flowing and the brain ticking. Then we hit the sand box. There is a sandbox at this park with super deep sand. Kind of like the sand at Mol. Ya – it is that deep (unfortunately not very long).

But it works for sand riding practice. Worked on lifting the front wheel to prevent it from digging in, keeping the legs turning over, and looking ahead. After a few goes we were getting through the sand box faster and smoother. I nearly hit the swing set a couple of times… It is amazing how quickly sand can sap the legs.

Then we moved on to remounts. We practiced on a slight rise. The idea is that by practicing on a slight rise/incline you can discover if your remount is breaking down. I.E. where you are losing your forward momentum. Excellent drill. It really forces you to focus on forward momentum. Not sure where Marc got the idea for this drill. It is a good one.

Then we set up some flags on the face of a steep incline and worked on turning on the face of the hill. This drill broke me on Tuesday. Today – not so much. I nailed it. Success! What a great feeling and the best way to end a training session.

This was a very successful training session. Why? Well we did three specific drills – broke them down step-by-step, worked on each step, and then when the last step was accomplished/nailed, we moved on. So we finished each drill with a feeling of improvement and confidence. Just what you want from a session.

I know I promised more pictures. I will get some up. Probably won’t be until the weekend though. Sorry! Life is busy (you know how it is).

Enjoy the last long weekend of the summer. I’ll be doing some good hard long rides and getting in some specific ‘cross training sessions. Should be good. Oh, and there will be some nice chillaxing time as well.