We’ve got Winter workouts that’ll give you the edge at when you’re back on the bike, A look inside Trek’s Midwest headquarters and a recap from cx nats. Welcome to the December 19th, Mid-Week Report!
PHOTO OF THE WEEK
WORKOUT WEDNESDAY: BASE TRAINING DO’S AND DON’TS
Traditional low-intensity base training works, but very few full-time working parents can increase training time to 12-20 hours/week for 2-3 months. A well-structured program of short, high-intensity intervals works, too, and the fact one works doesn’t mean the other can’t. It means different paths allow different people to achieve similar goals. For time-crunched athletes in the real world, here’s what you should and shouldn’t do to build a bigger and more powerful aerobic engine.
STRENGTH TRAINING: BUILD A BACK FOR CYCLING
Cycling does a lot of great things for your body, but that doesn’t mean it isn’t sometimes a pain in the neck… or shoulders… or back. Back pain is one of the most common complaints we hear from cyclists, whether new or experienced, young or old. Here are some practical tips and exercises you can use to build a better back for cycling.
Your back isn’t just your back
No part of your body operates in isolation, least of all your back. As the crucial link between your powerful legs and your upper body, your entire core has a lot of work to do. When your back gets sore from cycling but is generally pain-free during activities of daily living, you have to consider the whole system – hamstrings, quadriceps, hip flexors, glutes, core muscles, spinal extensors, and on up into the upper body.
Back pain, particularly lower back pain, is a sign there’s something or several different things wrong, but the solution is often difficult to pinpoint. As a result, the exercises included later in this article are purposely conservative because – depending on the person – aggressive exercises can matters worse instead of better.
More than a bicycle manufacturer, the Trek family is made up of a handful of subsidiary brands that, in addition to well-known entities like Bontrager and Trek Travel, also includes a handful of back-end business units that support their vast empire of bike shops around the globe.
Like Harley-Davidson, Trek is a badge of manufacturing and marketing pride for the Badger State of Wisconsin. Created in 1976, the family-owned bike company laid the foundation for what has evolved into a modern facility located in the quiet town of Waterloo. From those humble beginnings, Trek has become one of the world’s biggest bike brands with sales revenue that is reported to top one billion dollars annually.
PRODUCT TEST: BONTRAGER AEOLUS XXX 2
Of all the hard parts found in the Bontrager catalog, their wide selection of wheels has always been the most impressive. For 2018 the crew from Waterloo is adding new members to their family of performance-driven Aeolus wheels. Created with the goal of improving the Aeolus D3 design, the revamped Aeolus XXX line features three unique rim depths—28mm, 47mm and 60mm. The wheels are available in clincher and tubular designs, and while all rim brake models are available immediately, the Aeolus XXX 4 and Aeolus XXX 6 Disc models will be available in the summer.
COMPTON AND HYDE CONTINUE TO REIGN AT CX NATS
VIDEO: COLNAGO C64 AT THE ROSE BOWL
FOUR DAYS TO FITNESS 12/29-1/1
It is that time again….the time of year when the weather starts to get “cooler” and another year of 4 Day to Fitness is upon us. This year’s edition of 4 Days to Fitness will be starting on Saturday, December 29th and completing on January 1st, 2019. As always, we will be getting in solid miles on the surrounding roads and hills of Santa Clarita.
4 Days to Fitness Routes and Details
Each day will start at 8:30 AM from the parking lot adjacent to the bike path near McDonald’s off McBean Pkwy. 27103 McBean Pkwy, Santa Clarita, CA 91355
There is NO cost other than helping out with gas for any follow vehicle we might have. Everyone is responsible for themselves. Please know the routes for each day or have them loaded on your GPS head units. Have tools and supplies to fix any issue you might have.
4 Days to Fitness is about getting in good social base miles. This is not a race, so please do not impact the group if your riding goals are different from the group. That being said, there will be an opportunity every day to stretch out the legs. Those sections will be covered at the start of each ride.
Look for most days to average between 17-19 mph. Due to the wide-ranging fitness of the group, expect multiple groups to form along the routes. We will have one to two re-groups each day to allow these groups to reconnect with the main group.
Everyone is responsible for themselves, so please make sure that you know the route and are self-sufficient in case you get dropped from the group or have a flat tire. Obey all rules of the road and have fun!
REBECCA’S PRIVATE IDAHO REGISTRATION
Registration for the 7th annual Rebecca’s Private Idaho is officially open!
As part of the effort to always deliver a world-class experience they’ve made a few exciting updates for 2019. In addition to the fan favorite 100 mile Big Potato, the 60 mile French Fry is improved with a little more time on Wildhorse road and a little more distance to enjoy the stunning view of the Pioneer Mountains and a loop turnaround. Back by popular demand are The Queen’s Stage Race and the Tater Tot 20 mile course with field sizes limited to 200 for each. So there’s really something for everyone!
Also new this year is the Duo category for the Big Potato and the French Fry route! Inspired by the popular category in mountain bike stage races, this duo category gives people the chance to ride with a teammate, friend, partner and be scored together!
GET READY! DIRTY KANZA 2019 REGISTRATION OPENS SOON!
The registration process described pertains to the 200-mile, 100-mile, 50-mile, and 25-mile distance options for the 2019 Dirty Kanza. (DKXL and High School will utilize separate processes.)
Individuals will have the opportunity to submit their name for participation in the 2019 Dirty Kanza from January 1, 2019 at 8:00 am CST, until January 13, 2019 at 11:59 pm CST. Registration for event entry selection will be free of charge. However, credit card information will be collected at the time you submit your name for consideration. Your credit card will be charged only if you are accepted to participate in the event.
Leadville Trail 100 Registration Open
Entrance into the 2019 Leadville Trail 100 MTB Lottery is now open (as of Saturday, December 1st, 2018 at 10 A.M. MT). The lottery will remain open until Monday, December 31st, 2018 at 11:59 P.M MT. Winners will be notified in mid-January and automatically charged the $450 registration fee.
You may register for the LT100 MTB Lottery as an individual or a group. A maximum of four family members, friends or teammates can click the group registration option. Group members will register individually, however use the exact group name to signify being part of a group. This will mean that either your entire group will be successful in the lottery or not – assuring no one will be left out! Please note that if a member of your group has completed the LT100 MTB under the designated sub-12 hour cut-off eight or more times or they have volunteered 10+ hours in the 2018 season they will be forfeiting their guaranteed entry.
SAGAN DIRT FONDO REGISTRATION OPEN
Early Bird Rate: $125 per person for long and medium routes. $35 per person for non-competitive “Rollout” option (23 non-timed miles).
- Of course, the opportunity to ride with and meet 3x World Road Racing Champion Peter Sagan!
- Traffic controlled intersections *(See “Ride Rules” on “More Info page”)
- Competitive categories and prizes to top finishers (except “Rollout”)
- Post-Race festival entry
- Sumptuous, abundant post-ride meal
- Beer for participants over 21
Register Here: https://www.saganfondo.com/dirt/truckee
Would you like to see events closer to you? Send a link to firstname.lastname@example.org