We’re preparing for the new year. Find more reasons to ride, a few events to start training for and USA Cycling news. Welcome to the December 26th, Mid-Week Report!
PHOTO OF THE WEEK
WORKOUT WEDNESDAY: THE BEST GLUTE EXERCISES FOR CYCLISTS
You would think that a lower-body dominated exercise like cycling would be great for gluteus maximum, gluteus medius, and gluteus minimus. After all, this muscle group is primarily active in hip extension, a major component of the pedal stroke. They are also largely responsible for hip abduction, adduction, and rotation. This is where cyclists get in trouble.
Your highly repetitive pedal stroke involves a lot of hip extension and flexion, but not a lot of abduction (moving leg away from the midline), adduction (moving leg toward the midline), or rotation (turning the leg inward or outward). Cyclists who sit a lot during the day and train only (or almost only) on the bike have less robust neuromuscular connections responsible for these movements – as well as stabilization to resist these movements. You may not need more muscle mass; you may just need greater coordination from your nervous system to better use what you have.
FINDING THE PURPOSE OF DUAL-PURPOSE
Like thousands of other SoCal cyclists, the 10-mile climb up Glendora Mountain Road (GMR) has long been a favorite attraction of mine. Never too steep in any one section, the serpentine road offers a steady fitness challenge and one that serves up some spectacular views of the metropolis we’re so earnestly trying to escape. The fact that it has been used for the Tour of California on multiple occasions lends it a fan base beyond the local yokels.
PRODUCT TEST: MAVIC COSMIC ULTIMATE
For the last few years Mavic has been putting a lot of effort into both their shoe and soft-good products, and each year we have seen marked improvements in their overall design and function. Last year the French label made waves with the introduction of their radical, limited-edition, 640-gram Comete Ultimate SL that was basically a slipper residing in an outer carbon skeleton. Unfortunately, at a price of $1000, the shoe was clearly not intended for most pocketbook mortals.
As a much lighter and less pricey alternative, Mavic has released an updated version of their lower-line Cosmic Ultimate that most notably has ditched their own Ergo dial-closure system in favor of the increasingly popular Boa dial.
THIS JUST IN: DEANIMA UNBLENDED
USA CYCLING RENEWAL DEAL
USA CYCLING NAMES 2019 CYCLOCROSS WORLDS TEAMS–U3 AND JUNIORS
USA Cycling announced today the athletes that will represent the United States in both the Junior and U23 Categories at the 2019 UCI Cyclocross World Championships taking place in Bogense, Denmark February 2-3, 2019.
Among the competitors are several 2018 National Champions, crowned at the USA Cycling National Championships in Louisville, Ky.: Clara Honsinger (Portland, OR – Team S&M Cyclocross), Spencer Petrov (McKinney, Tex.; Cannondale p/b Cyclocrossworld.com), Alex Morton (Saint Clair, Mich.; Cannondale p/b Cyclocrossworld.com) and Katie Clouse (Hideout, Utah.; Alpha Bicycle Co / Groove Subaru), as well as three 2018 Pan American Champions: Hosinger, Magnus Sheffield (Pittsford, N.Y.; Cannondale p/b Cyclocrossworld.com) and Gage Hecht (Parker, Colo.; Alpha Bicycle Co / Groove Subaru).
“I am really excited about the level of talent and ability in these young riders that are representing USA Cycling at the 2019 UCI Cyclocross World Championships,” said Jesse Anthony, Cyclocross Manager for USA Cycling, “I believe their massive investments this season will produce big performances in Bogense, and I couldn’t be more proud of these young riders for the commitment they’ve shown to this sport.”
The Team USA roster is as follows:
Gage Hecht (Parker, Colo.; Alpha Bicycle Co / Groove Subaru)
Spencer Petrov (McKinney, Tex.; Cannondale p/b Cyclocrossworld.com)
Brannan Fix (Fort Collins, Colo.; Alpha Bicycle Co / Groove Subaru)
Lance Haidet (San Luis Obispo, Calif.; Donnelly Pro Cyclocross)
Sam Noel (Shelburne, Vt..; Cannondale p/b Cyclocrossworld.com )
Cooper Willsey (Hinesburg, Vt.; Cannondale p/b Cyclocrossworld.com)
Clara Honsinger (Portland, OR – Team S&M Cyclocross)
Katie Clouse (Hideout, Utah; Alpha Bicycle Co / Groove Subaru)
Emma Swartz (Madison, Wisc.; Trek Cyclocross Collective)
Maddie Munro (Boulder, Colo.; Boulder Junior Cycling)
Magnus Sheffield (Pittsford, N.Y.; Cannondale p/b Cyclocrossworld.com)
Alex Morton (Saint Clair, Mich.; Cannondale p/b Cyclocrossworld.com)
Nick Carter (Minneapolis, Minn.; KCCX Elite Cyclocross Team)
Andrew Strohmeyer (Mount Airy, Md.; CTS Cycling Team)
Jared Scott (Boulder, Colo.; Boulder Junior Cycling)
Lucas Stierwalt (Maineville, Ohio; Lionhearts Junior Racing)
VIDEO: HAPPY HOLIDAYS FROM RBA
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