Jules said:

Thierry Bonnaire said:

mugwump said:

David Yang said:

Sudafed makes you go faster.

but you're breaking the rules if you use it in competition.

You're braking the rules if the pseudoephedrine ( Sudafed active ingredient) concentration is higher than 150ug/mL in urine ( WADA directives)

If you're really curious there are WADA smartphone apps that list common medications and their limits.

Jules said:

Thierry Bonnaire said:

mugwump said:

David Yang said:

Sudafed makes you go faster.

but you're breaking the rules if you use it in competition.

You're braking the rules if the pseudoephedrine ( Sudafed active ingredient) concentration is higher than 150ug/mL in urine ( WADA directives)

If you're really curious there are WADA smartphone apps that list common medications and their limits.

is CERA, EPO, Testosterone, HGH, Clenbuteral and Clompiphene on that list?

mugwump said:

David Yang said:

Sudafed makes you go faster.

but you're breaking the rules if you use it in competition.

Also I will give nasty side eye to anyone sick and spitting their gross germs to everyone in the field during a race. Medication might mask the symptoms but it is still present in your spit and snot.

David Yang said:

mugwump said:

David Yang said:

Sudafed makes you go faster.

but you're breaking the rules if you use it in competition.

Also I will give nasty side eye to anyone sick and spitting their gross germs to everyone in the field during a race. Medication might mask the symptoms but it is still present in your spit and snot.

I'm coming off a weeklong bug - or rather three rough years of colds & whatnot every 6- 8 weeks. Kids are great but "compassionate quarantine" works about as well as Elmer's glue does for tubulars >:(

Gonna race in a hermetically sealed bubble. Ugh.

David Yang said:

Gonna race in a hermetically sealed bubble. Ugh.

It's the sleep deprivation that nukes my immune system (I think)

(end of rant)

I've become increasingly paranoid about this stuff watching this season's flu epidemic unfold!

Speaking of on-topic posts, agreed, sleep and mental breaks from the bike/trainer/plan does wonders for performance.  I've been taking it slower this year for my annual sisyphean struggle to get back in to Racing Shape, not beating myself up for missing an odd day.  When I do get back on the bike, I feel like a million bucks and can dip deeper into the "grit" well.

Last season I learned that Katie Compton hates the trainer, and with few exceptions doesn't ride if the weather is bad.

She simply moves workouts around, and stays home on rest days if the weather sucks. We don't all have her talent, but sill, eye opener.

This approach helped immensely during CX season when the intensity of the races and training is on high, and also helped me learn to better listen to my body rather than the training plan.

Basically, her approach, her key to keep riding: You should enjoy every ride, every workout. No matter how hard.

That rings true; I cannot remember the source of this running advice but it was along the lines of "run ride so that you want to run ride the next day."

That's been huge for me. Way worse than missing workouts is riding so hard you don't want to even look at your bike again.

I've been putting off writing my goals here, but no longer. For context: In January I began classes for dual Masters' degrees, one in Library Science and another in History. With that ahead of me, and a full cyclocross season that lasted into the second week of December behind me, at the beginning of the new year I made the decision to skip most spring racing this season.

But that doesn't mean I haven't been training. In fact, I've really enjoyed the past eight weeks of @TimCusick's "Transition Plan." I guess this is what I've been missing while racing CX after road season. Man, it feels great to work on functional strength in the gym, do yoga regularly, and focus on cadence on the bike. I've mixed in cross-country skiing, hiking, running, and stair-climbing sessions in my office building. (Yeah, I'm still working while a full-time student...) 

I know I'm slow on the bike right now but I have to think back to high school basketball to remember a time I've had this kind of overall fitness. I'm noticeably more flexible, with a stronger core and upper body, and better balance. I highly recommend the functional strength plan during your next offseason. 

Going into the offseason, I had ten fitness goals, categorized into "strength, flexibility and balance" and "aerobic activity off the bike." I've accomplished six of those goals, including developing a parallel squat without lifting my heels, doing the "wheel" and "eagle" yoga poses, and at least three days of XC skiing (I've tallied six). The last four goals are within reach--I'm going to test them at the gym this week, in fact. I've had quite a different winter than last year, when I went right from CX into road, and ultimately finishing 17 races by the end of May. This time around, my base plan starts next week. 

Overall in 2018, I'll be focusing on cyclocross. I'll get to those goals below, but I still have goals on the road, too. This year, I plan to race at Floyd for the first time--and hopefully many more times than once. The efforts, I'm told, are good practice for 'cross, and I only hear positive reports of the camaraderie. I'm also targeting Capital Region Road Race. I think the course suits me, and this year the timing is good for me, as I'll just be coming off my Build phase that includes a week of riding in the San Gabriel Mountains north of LA.

I like to have tactical and/or team-oriented road goals as well. Last year I wanted to lead-out a sprinter. I had the opportunity to do that multiple times for Jeff White in the L&C Races. He won the green jersey and I'd like to think I helped with that. This year, I want to start a breakaway.

Another goal is to race a time trial (non-aero category). I want to find that ability to go beyond what I think I can do while riding alone (mentally translatable to 'cross). Also, I've long wanted to try the track--and this is the year I finally do it. It's good to do all of cycling's different disciplines!

My "just riding" goals are: climb Bear Mountain (sadly missed this in 2017), ride the length of the Old Croton Aqueduct trail, explore the MTB trails in Alpine, ride the 200km "NYC Dirt Loop," take a bike camping trip with my girlfriend to Harriman State Park, ride along the ocean at least once a month all year long, and do a LTHR test every six weeks. 

In July I'll begin preparing for cyclocross. I've still yet to make it to Wednesday night practice at Randall's. That's gotta change. I want to ride Cunningham more often. I've already begun saving to attend the Cycle-Smart Cyclocross Camp held in the beginning of August. 

When it comes to 'cross racing, the big goal--my biggest goal overall for 2018--is to win a race. Any race, no matter how dinky. Secondary goal (yet likely more challenging) is to podium at a major cyclocross weekend. I'm looking at one of the NECXS races. Speaking of NECXS races, I want to race Northampton for the first time. Another first-timer for me will be Charm City, because have you seen that flyover?? If I finish those goals, I'll upgrade to Cat 3.

And then take a well-deserved break.

@MaxThorn  tose goals are awesome. Love that you’re setting meaningful and passionate goals instead of just doing what road season says you’re “supposed” to do. 

Thanks @PatrickGrehan. If I'm feeling bored and/or good enough I may jump into some late April or May races (Bear Mountain...) just for the heck of it--and set my expectations accordingly. 

Did my first field test of the year today. I've been racking up some quality trainer miles this past six weeks and after a week of vacation we were finally home and I'd had a couple of warmup rides under my belt.

Sadly I was not feeling the mojo this morning and it took at least 2 cups of coffee and some "out loud" positive self talk to get myself to commit to the effort.

I'm glad I did. Just wanted to share a bit of the #struggle because for me at least field tests hurt in a way that racing and training don't. I think it's the hope/fear of what may come of them.

Good luck on your next, y'all

#ymmv

We talk a lot about bike fit and developing power, it's for naught if you can't bring down your CdA. Part of every training ride we might want to add a form component, also build your core, stretch those hamstrings and lower back.

https://youtu.be/8mrJ3WHpd7c
http://www.cyclist.co.uk/in-depth/1813/in-depth-how-to-become-more-aero

Check Moser's head position, Fignon looks like a bus in comparison...
 

This is a really good point. I can't remember where I found it but lowering your torso by just a few inches is worth a lot more watts than you think.

JohnMalcolmson said:

We talk a lot about bike fit and developing power, it's for naught if you can't bring down your CdA. Part of every training ride we might want to add a form component, also build your core, stretch those hamstrings and lower back.

Check Moser's head position, Fignon looks like a bus in comparison...
 

I'm all for MOAR DROPS!

That written, it isn't necessarily easy to achieve.  People should definitely practice getting low--start with going to the drops on every descent, even in Prospect.  Try to go into the drops every time your speed is over 20mph.  Do intervals in the drops.  Bend your elbows until your knees are hitting your chest, then raise your torso slightly.

And you do need to practice it.

I'm sure I've written this before, but in the days preceding aerobars, it was seen as necessary to be able to ride a 40k time trial entirely in the drops.  

I also want to throw some shade on Hesjedal and make a plea for not entirely imitating pro riders.  Hesjedal was one of those guys who rode with too great a drop between his saddle and bars--it was such that he was almost never in the drops.  And it's amusing in light of the fact that Cervelo in those days was actually trying to raise head tube lengths so pro riders wouldn't do what Ryder did.

If you scroll down through Cervelo co-founder Gerard Vroomen's old equipment entries on his blog, he has several on handlebar height.  He points out that, among other things, Moser and Fignon rode with their bars higher, relative to their saddles, than pro riders today, but were no less aero.  https://gerard.cc/category/bike-equipment/

Fascinating (but not short) article about friction, gearing overlap, and the aero penalty of a front mech.

https://ride.diamondback.com/friction-profiles-1x-drivetrains

56 with a 14-40 on the back anyone?

Who’s gonna be first to rock a one-by at prospect?

mugwump said:

JohnMalcolmson said:

We talk a lot about bike fit and developing power, it's for naught if you can't bring down your CdA. Part of every training ride we might want to add a form component, also build your core, stretch those hamstrings and lower back.

Check Moser's head position, Fignon looks like a bus in comparison...
 

I'm all for MOAR DROPS!

That written, it isn't necessarily easy to achieve.  People should definitely practice getting low--start with going to the drops on every descent, even in Prospect.  Try to go into the drops every time your speed is over 20mph.  Do intervals in the drops.  Bend your elbows until your knees are hitting your chest, then raise your torso slightly.

And you do need to practice it.

I'm sure I've written this before, but in the days preceding aerobars, it was seen as necessary to be able to ride a 40k time trial entirely in the drops.  

I also want to throw some shade on Hesjedal and make a plea for not entirely imitating pro riders.  Hesjedal was one of those guys who rode with too great a drop between his saddle and bars--it was such that he was almost never in the drops.  And it's amusing in light of the fact that Cervelo in those days was actually trying to raise head tube lengths so pro riders wouldn't do what Ryder did.

If you scroll down through Cervelo co-founder Gerard Vroomen's old equipment entries on his blog, he has several on handlebar height.  He points out that, among other things, Moser and Fignon rode with their bars higher, relative to their saddles, than pro riders today, but were no less aero.  https://gerard.cc/category/bike-equipment/

JP, Not so much about drops vs tops (although there's this, and people like Jungels, Wellens, Dumoulin are fastest on tops), as it is about horizontal forearms and the vertical arm + flat back + narrowed shoulders + head pulled in without fatigue. If you check the video you'll see fatigue is key, and most of us would need a ton of core work and stretching hamstring/shoulders/hip flexors to get even close to the ideal. 

I remember back in the day I did the TTT at Floyd with Lance Sniadowski (against my own team   ) and I was riding behind a Cat 2 with good position and got very little draft, I got dropped because he was absolutely hammering his pulls, but also because his position was so perfect it sucked being behind him... Kissena won by seven seconds. 

I've always preferred low in the tops for longer efforts.

I had a bike fit at ACME yesterday , ( My last one was at least 14 years ago) it turns out my saddle needs to drop 52mm , we are doing it in increments,
I rode this morning , it felt like i was riding a BMX , 
Amazing how your body can adapt to a bad position 

That’s two inches! Wow. Why such a drastic change?

I sat on the bike and Chris noted immediately that i was sat too high, he was amazed i hadn't any significant complaints / injury's, 
I had been getting some numbness in my hand 
I'm assuming the fit machine numbers don't lie , so for now i'm going with it 

That's crazy! Any other changes? Stem?

@JohnMalcolmson
Shim on my right cleat, slight angle adjustment on the cleats , Stem stayed the same 

This year I've been paying attention more heed to the cadence instructions in Tim Cusick's workout plans, so I found this GCN Tech video on the relationship between cadence, power and fatigue (and gear) full of insight. https://www.youtube.com/watch?v=PIg2hwcZ8XY

http://www.velonews.com/2018/06/news/training-center-new-science-warm_469717

Cycling (and athletic) reasearch - so many frustrates! Warm is better? Can I get warm in a sweater? Why no mention of Sky's infamous super short warmup?

Kissena used to be able to marshal a pretty monster leadout train for the intermediate sprints - the finale is always a completely different beast.

One thing that's worth repeating is that if you're going to use a match to move up in the field - for any reason - TAKE A TEAMMATE WITH YOU.

^ Yes! For those new to lead-outs, it bears repeating that the years KCC won jerseys at FBF and park races, we practiced them a ton. There's a lot to know:
- assembling the train in the right order before bell lap (that's much tougher than you'd think, there's always someone AWOL).
- communication, once you're all lined up in order: "ease" or "up" or "wait", it's very hard to know if team is still on the wheel so you need to be very chatty and loud. I've seen trains get pinched in half when trying to move up to the front so many times. 
- adapting to the race at hand. Other teams have same plan, if they're already in a jersey, chances are their train is going to be fast and you should be right behind them
- understanding and delivering the required effort to pull it off. This is where it gets nuts: 2nd to last guy needs to be able pull @ 600 Watts for last 300—400M (25-30 seconds), final person wants to build smoothly from 600 to over 1000 Watts and then drop the sprinter off at 150M (locate a 150M marker on side of road). There's not too many riders capable of this, so you need to be smart about who goes where and who should be sprinting.

There's nothing more satisfying than putting it all together for a W or a jersey!

Here's a masterclass: https://youtu.be/FWv1RNmpm6w?t=4m6s

Also if you want to up your peak power: 
https://www.youtube.com/watch?v=Jd4TTqfwN4Q

Or do what I do and take the stairs (hard) when you can.