Coach Jorge's Power 2009 sessions

Over at Coach Jorge's site, he has a HUGE virtual posse following a structured bike workout program for the winter 2009.

http://www.jorgepbmcoaching.blogspot.com/

Looks like detailed workouts and some low key feedback at BT are all included. A great way to get motivated and push through the long/dark/cold winter.

Join in!

Kurt

Plymouth Cyclocross and beyond...

this one will be short as I am slammed.

The weekend of the 8/9th, I raced the Plymouth South CX. I got a pretty royal beat down by the Corner Cycle guys (Bold, Hines, Mosher) and Mark Mc. I hung tough even though they were launching attacks throughout...but they gapped me with 1.5 laps to go. 5th place. not bad considering I had a sinus infection all week.

I had to skip the Lowell Shedd Park race yesterday. After being away all week at the OTC in Co Springs for some USAT Coaches clinics...I had to make up some family time. Looks like the next real race is the 29th at Sterling.

Verge #5 and #6 : Cycle-Smart International

Northampton is one of my favorite CX locals. Look park is gorgeous, the courses are super, and the town of NoHo is typical cute New England.

Logistics for the weekend were tough. Figure in a 4 hour drive, with Halloween being Friday and I had to juggle a few things. Erika and I tag teamed the kids to get through dinner, trick or treating and bed time so I was on the road by 8PM. 2.5 hours later I was in MA at the in-laws. 6AM wake call for a 10:30 start in NoHo.

Sat Race: front row call up as I am 7th in points in Elite Masters. I get an ok start, but not my usual "holeshot". No prob, I slot in about 8th and we cruise the first lap. I have good sensations and stay in that group for the first lap. Just as we make the 180 onto the pavement to end the lap, i punch it hard, spin the tire a bit, then it hops onto the pavement and "rolls" the tire! Doh. Luckily only a small (5-6inch) section pops off. Meanwhile Todd C. from Westwood Velo is yelling his head off as I try to pull it back on...um Todd, I didnt want to roll the tire chief....I get the tire on, and chase like a MF'er for 1.5 laps. I then latch onto the group with Mark B. from Ottawa, a couple of Westwood dudes (including todd), and a few Corner Cycle guys. My teammates Big Al and Stephan are in there too. I go to the front and push the pace, trying to dislodge a few guys as the laps wind down. On the last lap, I drill it and get a small gap, that I hold to the finish, for 9th. This was a VERY had race for me and I was dry heaving for 5+min after. A recoverite and a coke with a spin cool down and I was on the road to the inlaws.

Sun Race : the course was reset and SWEET, kudos to the guys at Cycle-Smart for 2 great courses. During warm up, I knew I had good sensations and was looking to make the front group asap. At the start I nail the clip in (I love Shimano XTR pedals btw...), and am second wheel into the dirt behind Roger A. A few guys slot in front of me as I had to dismount at the sand when Roger swerved, including Mark Mc. He and Johnny separated themselves and now the race was on. The only mistake I made on the day was NOT rolling off the front of our group with Roger and Dan C. These 2 stayed 10sec in front of my group the whole race...good racing by them. I was in the group with Kevin H, Mark S and Curtis B. We worked pretty well together, but to be honest Mark and Kevin did most of the work. With 2 to go Curtis tried a dig...then dropped a chain (did I mention I hate single rings), just then the 3 of us accelerated and Curtis was off. with about 1/2 lap to go, Mark tried to let Kevin roll off a bit, but I punched it around him and got on Kevin's wheel through the twisty's up top. Kevin led onto the pavement and braked very hard in the 180 corner. this forced me to lock up the rear wheel and a small gap opened and I could not come around him. 6th place on the day.

All in all, a GREAT weekend with solid rides and a few $$ earned.

Next up some smaller NE races before Sterling Verge race on the 29th.

Race Rigs

Now that the season is in full swing..I figure a bike review is in order.

Let's see what KP is riding for 2008/2009.

To start, I am on 2009 Ridley X-Fire Carbon frame sets, size 54cm. These a pretty standard Euro style CX set. A slightly higher BB, top tube mounted cables, full carbon 4ZA fork.

Gruppo is 95% SRAM : and mostly RED or Force parts at that. Shifters are Red, while front and rear deraileurs are Force. One little trick part is the Parlee Carbon front deraileur band on both frames.

Braking duty goes to a SUPER sweet set of TRP Mag Eurox brakes : these are by far the best stoppers I have ever used for CX. Easy to set up, tons of adjustability, and WHITE Sex to boot. I did swap out for the tried and true Swiss Stop pads thanks to my primary sponsor Bikeman.

For wheels, I am using an assortement of Reynolds Status and DV 46 wheel sets, clad in the best CX tires on the planet, Dugast. This are courtesy of my good bro Stu at http://www.cyclocrossworld.com/ . Each pair is mounted with the tape and glue method that Stu preaches and the sidewalls are AquaSealed to keep the "bling" throughout the season.

Misc :

Pedals are Shimano XTR

Stem and Post are Alpha Q

Bars are 3T Rotundo Pro

The bikes in race trim are 16.5 pounds (~7.48kilos) : they handle great and look sharp to boot!

Pineland CX : "almost" a win

This Saturday was the "hometown" race at Pineland Farms in New Gloucester Maine. Hosted by the Maine Cycling Club, this is one of my favorite venues. 30+K of grass xc ski trails and open fields.

The course set was moderately technical, but very "heavy" with a good bit of elevation and long grass.

Sat was the first real "fall" day in Maine : frost on the grass and cars, the warm up would require some "Belgian knee warmers", along with thermal gloves and jacket.

The line up was first come first serve, so I lined up front row. The whistle is blown, and I drill it, get the whole shot...then miss a shift. My teammate Ryan leads into the grass, and I am second. Ryan is MONEY in the tech stuff and staying in front of me till the grass section across the damn. I then drill it, pass him and set off on my own...

After 3 laps, I am 10sec up on big AL and Wheels, thinking I would see 3 to go, I would keep pushing on...then I saw 4 to go. So I drifted back, let them catch me, then sat on. Al was setting a nice comfortable pace, then a stick in the spokes and he lost his momentum...so I attacked. Wheels came with, and we were off. I could hurt Wheels on the steep, and harder sections, then he would roll back to me on the tech sections. I had plans to drill it up the climb to the finish, but Wheels and I called a truce and decided to split the cash. So we cruised in, hand-in-hand. Of course he rolled across JUST in front of me, and got the credit for the win.

All in all a FUN race, on a gorgeous day. Post race, I got my cash, then spent it on lunch with the fam at the Pinelands cafe.

Below is a pic courtesy of Don McEwan:

Gloucester Verge Series Races #3 and #4

If you saw my 10/8 post, you know I have mixed feelings about racing in Gloucester MA for the traditional UCI CX weekend. I have never really been "in" the races down there. Usually illness or poor starts conspire against me.

For 2008, I thought the trend would continue with an early week "bug" hanging around till Thursday. I hit it hard with all the homeopathic remedies I know...and maybe they worked, or at least my brain thought they did!

Sat Elite Masters 1/2/3 Race: I got a front row call up, and nailed the whistle pretty good, to slot into third behind Johnny B. and Curtis B. Through the twisty's and into the run-up, I drop back a few more slots. The legs are good, but not great. I settle in a group with Roger A. and a few Corner Cycle guys (including Kevin H.). I am making a few mistakes in the corners, and having to close back up. Then Roger attacks, and the rubber band is snapped. I drop to a group with John M. and a few Westwood dudes. I basically sit on, and let them duke it out...with 1 lap to go I am hurting and they gap me a bit. Coleman Oconnor goes by...and I drop to 11th. I would finish solo there. Full recovery post race. Recoverite, dry clothes, compression tights, and calories. straight home for some family time and R&R.

Sun Elite Masters 1/2/3 Race: similar call up today. This time I NAIL the whistle, clip in like greased lightning (did I mention I love M970 Shimano Pedals?) and hole shot to the dirt. This was key, as they added a steep runup into the first 2 min of the course. I hit this in 3rd or 4th (Mark Mc. and Johnny B. lead). I surf this second group (Roger A, Mark S, Dan C) then let a gap go in the twisty's and get caught by the same group as Sat. I have good legs today, but the teams (corner cycle and westwood velo) are controlling so I just sit on the back. With a lap to go, I should have punched it up the road to lead into the runup as I am fastest of the group here, but I dont. Then, on the next barrier section, I kick the pedal while in the big:big combo, and the chain drops...DOH! With 2 min to race, I am trying to pedal the chain back on, it jumps up quick, but the gap is 20 bike lengths. I charge HARD down the backstretch near the ocean, and just as I catch on the 4 guys start drilling it...I am gassed. I cant respond and roll in for 10th.

All in all, I will take these results. I scored Verge points at both days, and maybe even moved up 1 spot. I am healthy, and the courses get better for me (Noho and Sterling).

I don't have any photos this week, but check http://www.cyclocrossphoto.com/ for a bunch of great shots of the event.

This weekend : hometown race at Pineland, then Canton!

Pic : post race euphoria:

Not the only thing...

there were other races this past weekend, besides Gloucester New England worlds!

3 PBMC Athletes toed the line at IM Hawaii World Championships.

Mother natured returned this year with strong winds and heat, the first time in 4 years or so.

Alex Mc., Blake B. and David L. all dug deep and got it done. congrats to you all!

Coach Kurt

LOVE - HATE = Gloucester

Love : the super bowl of CX in the Northeast, great local, close to home.

Hate : poor starts, poor fitness, a flu bug in 2007 (=dnf on Sat last year)

and for 2008...the cold that my 3 little ones has is creepy in.

I know I will be good for Gloucester 2009 though.

Verge New England Series Races 1 and 2

Where : Catamount Trails center WIlliston VT. A great local, but abit of a haul from Maine.

What : races 1 and 2 of the New England series. A smaller than usual field with only 60 dudes, but all the usual hard hitters(Bold, Mark Mc., Hines, Stotz, Bouvin, and a bunch of the Ottawa posse)

How :

Sat, good start and with the second group (Bold and Aspolm check out quick...Mark Mc has a mechanical and is with us). I have good legs, but am lacking "5th gear" and my tech skills are off. On the last lap a group of us are racing for 6th place. Up through the STEEP whoop de doos, then down the fast grass descent. I cut a corner 6 inches too tight and T-BONE a huge rock that is in the grass, tires pops off, I yard sale down the trail...thought the collarbone was broke for sure...but dont lose any positions from my group (although I cant sprint for 6th). Finish, check bike over, quick cool down...and off to hang with the fam.

Sun: slip a pedal at the start and am around 15th into the twisty's. I am able to ride the STEEP up with the log hops, and pass a few dudes. This time our group is HUGE. Like 9 of us. It seems that me, Mark G., Stephan (teammate) and Todd C. are the only folks pulling (it's all grass and windy). We dangle 15sec behind Steve P. from Ottawa the whole race. It is negative racing for sure. Finally with 3/4 lap to go I punch it on this false flat grass section, get a gap into the woods and keep it full throttle to the finish. 6th place, solo.

So, all in all, a solid weekend. My form is ok. I lack that last gear and some tech skills, but know what needs to be done. More importantly, I think I will have a front row start at Gloucester, and that is key on that course. Hope to see you all there!

Pics below:

My pit crew, super cross fan and host for the weekend, Jack P.

With Steve P from Ottawa.

At the top of the stair run up, following Stephan.

accelerating out of the thick grass.

Cross!

As Cyclocross season hits full steam...I PROMISE to post:-)

Verge VT series race reports within 48 hours...maybe picks too.

What a difference a year makes!

2008 would be a tough year, I knew that. With twin girls due in April and a 3 year old son, family would be my first priority.

As a long time athlete, sometimes it is hard to break those self absorbed ways and focus on something else...this is something I am dealing with daily.

Yesterday was the Urban Epic, our local "big" Olympic Distance race in Portland. Last year I won the inaugural event and won big. One of those "did not even hurt" days. I did not defend my title. Instead I got my first ever (non mechanical) DNF. I actually think my form is OK (not 2007 good) but mentally I am dealing with a lot. And when it started to hurt...I bailed.

I am surprisingly ok with it.

I really love training, and being healthy...and even love racing. But I love my family more and realize that for the next few years (before the kids don't like me!) I need to focus on their needs and desires. This goes for my athletes as well. As I have said (and most coaches will too...), being a great athlete is not a prerequisite for being a GREAT coach. 2008 I might verify that:-)!

So for now, I will continue to train, train consistently, and sometimes hard...but I will put the family, then my athletes first and my athletic "needs" second.

To anybody reading....best of luck to you in your athletic endeavours...and watch out for me in 2009!

Congrats to PBMC athlete Mike Caiazzo for WINNING the Urban Epic!(picured)

KP
www.pbmcoaching.com

How you like them Apples?

All sorts of PBMC athletes killing it on the race course!!

Alex McDonald wins Mooseman AGAIN!

Blake Becker wins Rockman HIM!

Mike Caiazzo comes off the couch to get 5th at Eagleman 70.3

Jessica Broderick gets a bronze medal at AG Worlds!

I mean really, this just scratches the surfaces...everybody is coming into great form. The work is paying off and the results will come!

Train with joy!

Bye, Bye.

to my form that is:-)

Since the Belgie trip I have been pretty lax in my training as I knew these 2 would be here at the start of the race season.

I look at it as a new frontier, and a temporary set back.

They are both lovely little things, and should bring more joy than I can comprehend.

I hope I dont get too fat:-)

Train well.

KP

first time out of their cage for 2008

For my legs. 75F in Maine Friday

2 wheeler dealer

Carter is getting his Like A bike dialed and making a few "hot laps" down the neighbors driveway.

I captured a few Thursday, but missed some of the full rides.

With his swim lessons and his god given running ability...the kid is a natural.

feeling it...

my age that is.

37 today. so I had to do a 3700 yard set in the pool this AM, then a 3.7 mile run, then 3 x 7min @ FTP today...

I just found out I share a birthday with the Pope (he is a bit older and wears those cool robes and stuff).

PRO = early Christmas

My boy AK at SAC sent me some of the PRO parts...these things are super nice, and very popular in Europe.

I plan to use the bars/stem/post on my cross rigs for 2008, but for now these bad boys are going on the TT bike....yummy.

Future Form Killers in route...

any form I might have, will be gone when the 2 little princesses in here arrive in 2 weeks:

Swimming!

I took a solid swim break this winter (I dont recomend it...) but have been back solid for 3-4 weeks now. Shooting for 12-15K per week in 4-5 sessions.

Nothing earth shattering as far as workouts, just solid sessions near 3500scy. I usually mix in a short day (150-50y) and two moderate days (200-800y).

The pace is coming quick, but this weekend I might get together with super swimmer Larissa B. to get some tech pointers (I think my spine is a bit curved, thus pushing my feet down a bit).

From here on out, I will try to be better about posting my training updates : I will tell you this, it won't be huge stuff as I will soon have 3 kids in my pocession, but it will be consistent!

Get in the pool gang.

Kurt

Coach Jorge rambling...

a long write up here on "base" : I have not read it all, but skimmed it and it looks cool.

http://www.jorgepbmcoaching.blogspot.com/

It might make you think...

KP