Tuesday, October 28, 2008

League of American Bicyclists Ranks Wisconsin 2nd for Bicycle Friendliness

The League of American Bicyclists has announced our first annual ranking of Bicycle Friendly States, scoring all 50 states on more than 70 factors. The states were scored on responses to a questionnaire evaluating their commitment to bicycling and covering 6 key areas: legislation; policies and programs; infrastructure; education and encouragement; evaluation and planning; and enforcement. The highest scoring states overall were:

1. Washington
2. Wisconsin
3. Arizona
4. Oregon
5. Minnesota

The complete list and story here.

Monday, October 27, 2008

Spinervals: Week 44

  • Warm up 5 minutes easy
  • 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
  • 2 minute easy spin
  • 6 min 53x14 alternate 10 sec seated with 10 sec standing
  • 1 min easy spin
  • 5 min standing 53x12 (yes a full 5 min standing!)
  • 1 min easy spin
  • 4x90 tempo 53x15 @ 30 sr
  • Off bike, 3 min wall sit
  • Off bike, 3 x 12 explosive vertical jumps with 20 sec rest between sets
  • Back on bike, 1 min spin
  • Repeat following 4 times
    • 1 min tempo 53x15 then
    • 10 sec easy spin then
    • 30 sec superspin 42x18 then
    • 30 sec easy spin
  • 1 min spin
  • 3 x 30 sec seated hard 53x12 @ 45 sr
  • cooldown 5-10 minutes

Monday, October 20, 2008

Spinervals: Week 43

  • Warm up 5 minutes easy
  • 3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
  • 2 minute easy spin
  • 5 min tempo 53x15
  • 1 min easy spin
  • 5 min tempo 53x14
  • 1 min easy spin
  • 5 min tempo 53x12
  • 1 min easy spin
  • Off bike, 3 x 90 sec wall sits, rest 30 sec between each wall sit set
  • 3 x 12 vertical jumps, rest 20 sec between jump sets
  • On bike, 2 min easy spin
  • 5 min tempo effort, descending gears
    • 1 min 53x21 then 30 sr
    • 1 min 53x19 then 30 sr
    • 1 min 53x18 then 30 sr
    • 1 min 53x15 then 30 sr
    • 1 min 53x12
  • cooldown 5-10 minutes

Sunday, October 19, 2008

Spinervals: Week 42

  • Warm up 5 minutes easy
  • 3x30 sec 42x15 @ 30 sr (Seconds Rest = easy spin)
  • 4x20 sec hard 53 x15 @ 30 sr
  • 1 minute easy spin
  • 10x1 min killer minutes (hard effort 90-100%, choose your gear) @ 1 min rest
  • 2 minute easy spin
  • 10 min steady tempo (your choice of gearing, cadence above 100 rpm)
  • 2 minute easy spin
  • 6x20 sec sprint 53x15 @ 40 sr
  • cooldown 5-10 minutes

Beautiful ...

Saturday, October 18, 2008

Meeting Christian

I had the opportunity to meet Christian Vende Velde last night at the annual Saris Gala fundraiser for the Bicycle Federation of Wisconsin. I was surprised at how approachable he is. He was basically hanging out with the rest of the guests -- just like a normal guy, which he is.

Tom Held offers this insight into Christian and his Wisconsin connections.

Tuesday, October 14, 2008

Finally something I can support the President on

WASHINGTON (AP) -- The Bush administration plans to make it easier for mountain bikers to gain access to national parks and other public lands before the president - an avid cyclist himself - leaves office.

The National Park Service confirmed Tuesday that it is preparing a rule that will allow decisions about some mountain bike trails to be made by park managers instead of federal regulators in Washington, a process that can take years.

A park service spokesman said the rule would be proposed no later than Nov. 15 so it could be final before Bush leaves office. If adopted, the proposal would likely result in more mountain biking opportunities on public lands.

Read more ...

Life's a Beech

The 4th running of the Beechwood Blaster will take place this Saturday. According to race organizers, the trails are in awesome shape with a few stretches of fresh singletrack thrown in just in time for race day. The course is about 6 miles with climbing and a beer shortcut (you can save time if you take the shortcut, but you must drink a beer).

The race has grown from 28 riders in 2005 to 48 in 2006 and 73 last year.

Promoters are intentionally keeping the race on the down-low to ensure the event keeps the feel and the vibe that has made it a Autumn mainstay on the Fat Tire calendars.

Support the Cause and Meet Christian Vande Velde


Saris is once again hosting a fund-raising gala at its warehouse in Madison to support the Bicycle Federation of Wisconsin. This event is always a great time. Where else can you blend your own margarita with pedal power?!

There are a ton of items to in the silent auction to bid on as well as numerous other great prizes to win. Plus, this year you can even get a ride to and from the event from Appleton, Oshkosh and Milwaukee.

This year's guest of honor is Garmin-Chipotle's Christian Vande Velde.

Check out the BFW site for more info. See you there this FRIDAY.

Monday, October 13, 2008

Season Ends on High Note for Some

The Red Hawks cycling team closed out its inaugural season in a big way at the Midwest Collegiate Cycling Conference (MWCCC) championships this weekend at Purdue University. Tiffany Seering brought home two firsts and a second for the women, while Bryan Nell captured a third and a fourth for the men.

As a team, Ripon was seventh of 16 teams in the cross country competition; sixth of 14 in the short track; and seventh of 11 in the dual slalom.

• Tiffany kicked off the Red Hawks successful weekend by taking first place in the women’s B cross country race Saturday. She followed on Sunday with a second place in the short track race and a first place in her first-ever slalom race.

The slalom course was pretty tame, basically zigzagging through a series of large trees on the side of a sledding hill. Still the bark mulch around the trees, the dry grass and the narrow chute made for some interesting action. I was confident Tiffany would do well, and I'm glad she gave it a try.

Timed solo qualifications were held before the short track race. Tiffany's time made her the top seed in the women’s B class. And after standing around for more than an hour, she defeated Andria Kroner of Murray State in the final to claim first place.

• Christa had her best performances of the season at Purdue, placing fifth in the cross country race and third in the short track. She's gone from simply finishing to finishing ahead of other racers. In fact, because the field for the women's B short track race was so small it was combined with the women's A field, and Christa bested several of the A riders.

• Bryan led the Red Hawk men with a fourth place finish in the C class cross country race. Travis Sippel of Purdue passed Bryan near the finish to claim third. He returned with another solid effort in Sunday’s short track race to lead Ripon with his third place finish.

Bryan was near the back of the pack at the start of Sunday’s race, but he maintained his composure and gradually picked off rider after rider until only two remained ahead of him. He eased himself into the race, and his patience paid off. I can't help but wonder, however, if he were more aggressive at the start if he would not have been in the number 2 spot.

• Jonathan simply didn't have a good weekend. He finished in 20th place in Saturday’s cross country race, but things got worse Sunday.

There was a small drop off from grass to a paved road on the short track course that gave Jon fits. I watched as he tumbled through an endo during a warm-up before the race. Lukcily he didn't break anything, but he left a chunk of skin on the pavement, suffering a nasty laceration on his right forearm. After some medical attention, Jon saddled up for the race. I'm pretty sure the endo experience still haunted him and he proceeded to topple twice more in the same spot. He refused to give up and remounted his steed each time. On the ensuing laps, he decided it was better to dismount for the drop off. Unfortunately on his final lap, his chain broke after the remount. He didn't think twice and picked up his bike and began to run. Jon sprinted across the finish line with bike on shoulder to edge out teammate Steven, and the pair finshed 14th and 15th, respectively.

Steven finished 25th Saturday.

For the season, Ripon finished in eighth place in the MWCCC and third amongst Division 2 schools (enrollment less than 15,000) in the conference — behind Union College of Kentucky and Michigan Technological University.

I’m very proud of the way the team performed this year. Considering the small size of our team and the fact that we had virtually no experience at the beginning of the season; they certainly surpassed my expectations. I can't say enough about how much effort this group put in this year, especially on race day. Jon's performance on Sunday is a testament to how badly this team wants to perform well.

My biggest disappointment is that Bryan and Jon will be graduating this spring. Their leadership made my foray into coaching a pleasant one.

With only three returning for next year, my biggest challenge now is to recruit some new talent. Tiffany has every intention of competing at the A level next fall. If I can pick up a few more A-level men and women, I'm confident a trip to nationals is not out of the question.

Wednesday, October 8, 2008

Wednesday Time Trial*

Bryan: 9:41.64
Jon: 9:44.46
Steven: 10:36.3
Tiffany: 11:53.78
Christa: 12:50.91

*Distance approximately 5k on the Ceresco Prairie Trail.

Tuesday, October 7, 2008

Welcome to the Garage

There was a steady cold rain falling tonight, so we brought our training ride into my garage. Using our CycleOps trainers, I put the team through the paces using the following Spinerval workout:
  • Warm up 5 minutes easy
  • 3x30 sec 42x15 @ 30 sr (Seconds Rest = easy spin)
  • 2 min easy spin
  • Repeat 4 times
    • 30 sec superspin 42x18 (rpm > 110)
    • 30 sec easy
    • 1 min steady
      • 1st time 53x15
      • 2nd time 53x18
      • 3rd time 53x12
      • 4th time 53x15
    • 30 sec easy
  • 2 min easy spin
  • 3 x 30 sec one-leg drill (alternate 3 times each leg) 53x15 with 30 sr between legs
  • 1 min easy spin
  • 5 min of alternating between 10 sec hard 53x12 and 10 sec easy in same gear
  • 2 min easy spin
  • Repeat 5 times
    • 20 sec build effort 53x15, then
    • 10 sec out of saddle sprint 53x12, then
    • 30 sec easy, recovery spin
  • cooldown 5-10 minutes

Monday, October 6, 2008

Seering Takes 2nd in Butler Short Track, Named Red Hawk of the Week


After placing first in the cross country race Saturday, Tiffany returned Sunday to take second place in the short track event. She was the lone rider to survive the onslaught of Purdue's Whitney Kroll. Kroll lapped everyone but Tiffany.

Tiffany's combined efforts earned her the honor of being the first cyclist ever to be named Red Hawk of the Week at Ripon. The honor also comes with a free Roadhouse pizza (which I'm sure she will share with her teammates!).

Christa was the first rider to be overtaken by Kroll in the Sunday short track, which included a steep grassy climb and a fast singletrack decent adjacent to the Major Taylor Velodrome in Indianapolis.

In the men's STXC race, Bryan placed fifth and Jonathan placed 8th.

Saturday, October 4, 2008

Seering Takes First at Butler

Tiffany Seering captured first place in the women's B division cross country mountain bike race today at Muscatatuck County Park near North Vernon, Ind. Seering led the Red Hawks in the Midwest Collegiate Cycling Conference (MWCCC) competition hosted by Butler University.

After sitting in second place at the start, Seering grabbed the top position midway through the first of two 5.2-mile laps. The first-year student from West Bend, Wis., slowly pulled away and built a substantial lead, crossing the finish line nearly five minutes ahead of Lauren Nasca of Michigan Tech.

Tiffany looked really strong today. She's been working hard all season and coming close to victory. Her efforts finally paid off today with the top prize. I'm very happy for her.

Christa Kussmann finished in sixth place for the women. She, too, has made great strides since August and she continues to improve in every race.

In the men's C race, Ripon's Bryan Nell and Jonathan Paretsky both flatted. Paretsky, a senior from Eagle River, Wis., flatted less than two miles into his first lap and withdrew from the race. Nell, who was sitting in a solid fourth place at the time, suffered his puncture about midway through his second lap. The senior from St. Germain, Wis., carried his bike across the finish line in 16th place.

It is unfortunate, but it is a regular part of mountain bike racing. We were probably running the tire pressure a bit too low for the hard packed course as they both experienced pinch flats. Jon and Bryan were not the only ones to flat today, though. Hopefully they can come back strong tomorrow and redeem themselves with top finishes in the short track race.

Headed into today's race, Ripon was fourth in the season standings in Division II in the MWCCC. The Red Hawks will participate in the short track cross country race tomorrow outside the Major Taylor Velodrome in Indianapolis.

Friday, October 3, 2008

No top down bicycle politics

In the latest issue of Silent Sports, Mark Parman accepts the fact that the bicycle will not be a key issue in the upcoming presidential election. It's a good read.

Wednesday, October 1, 2008

Wednesday Time Trial*

Bryan: 10.13.83
Jon: 10.35.38
Tiffany: 12:07.13
Christa: 13:23.55

Everyone except Christa recorded slower times tonight. Perhaps it was the cold weather. Way to go Christa!

*Distance approximately 5k on the Ceresco Prairie Trail.

USA Cycling Collegiate News

USA Cycling News Headlines

USA Cycling Mountain News