500 Meter Classic » Quick little 500m Time Trial tournament at Encino Velodrome. Race for five bucks (that’s a penny per meter!), spectators are free. Racing begins at noon.
December To Remember » Alleycat poker run in Springfield, Missouri. Meet at E St Louis and S Jefferson at 8pm.
Golden Bike Awards » New York urban bikers and messengers congregate for tricks, goldsprints, races, beer and more fun. All events benefit the New York Bicycle Messenger Foundation. Click the link for the schedule.
Jingle Jam Alleycat » Alleycat race down in San Diego. Entry fee is one new children’s toy to donate to Toys For Tots. Meet at Balboa Park fountain at 5pm.
Supermarket Street Sweep » Alleycat/food drive in San Francisco to benefit the SF Food Bank. Awards go to categories for speed and for cargo. Meet at Cupid’s Span on the Embarcadero at noon.
UCI Track World Cup - Melbourne » If you’ve been reading this blog at all this week then you already know that the world’s finest track stars are meeting at Hisense Arena Velodrome in Melbourne to settle their differences. This is the first of the 2010-2011 UCI World Cup Classics. Final day of competition is Saturday. Check the schedule to see what’s up.
Urban Cyclocross » The final race of the 2010 Urban CX series up in Palos Verdes. Find it at the Peninsula XC Course in Palos Verdes Estates.
Bicycle Film Festival » This weekend in Austin and in Munich. Check out the website for all the screenings, parties and other fun stuff going down.
Sechstagerennen Zürich » The Six Days of Zürich continues this weekend until Sunday. A Eurotrash overdose of track racing, trashy podium girls and German technopop. What more can you ask for??? Follow the link to find a live stream.
The Aussies are determined to put on an impressive show for their home court audience, fresh off a dominating medal haul at the Commonwealth Games. The Brits are eager to rebuild their reputation as the fastest country in the world after a decent performance at the European Championships.
The stakes are even higher with much-needed Olympic qualification points on the line. Let’s take a look at a few of the stars of this dramatic rivalry…
Britain’s Chris Hoy ducked out of the Commonwealths to focus on the European Champs for the Olympic qualification points. But he made an embarrassing miscalculation in the first round of Match Sprints against 18-year old Felix English which cost him the tournament. Now Hoy is fiending for retribution like a crack fiend to get those qualification points that he missed out on. See a video interview at BBC Sports.
Australian Shane Perkins is eager to be the next kid to take down Hoy. He recently came down with a bad stomach bug and there was a scare that he might not be able to compete. But the latest news is that Perkins is feeling well enough to compete. The 23-year old rising star won Gold in the Sprint at the Commonwealth Games in New Delhi and now he’s excited to kick some ass on his home turf. Read about it at Cycling News.
Great Britain’s Victoria Pendleton will be trying to outrun her demons on the track. The current Olympic Match Sprint champion knows what’s at stake and the pressure is on. With the 2012 Olympics taking place in London, Pendleton needs to make her country proud and she’s been training hard. Maybe a little too hard? Pendleton recently complained of a training-related back pain but she will compete anyway. Read about it at Cycling Central.
In the women’s sprint events, Anna Meares could be Australia’s biggest hope for some World Cup medals. She’s taking on the Keirin, 500m TT and Match Sprints and constantly looking for weaknesses in what could be some very stiff competition. At the 2008 Olympics, Meares was beaten by Victoria Pendleton in the Match Sprint finals and since then, she’s been looking to turn the table around. Read more at Velodrome Shop.
The World Cup Classic in Melbourne starts tomorrow and will continue until Saturday. I’m really excited about this competition and hopefully I’ll be able to find a live feed to share. For more event information, event schedule, news and results as they develop check this website and of course I’ll be bringing you the coolest news and video I can find right here at Ride The Black Line!
Tomorrow is the big day! The city has set the voting date for the selected project finalists to decide who will receive the 6 million dollars of funding which the Newtown Creek Water treatment plant has to pay out for damages its caused to the Greenpoint area. The Velodrome is one of these projects and we need your support.
Please show your support for the Velodrome and vote tomorrow December 2nd from 3 – 8pm, at PS 34, 131 Norman Ave. (near McGuinness Blvd.), Greenpoint Brooklyn.
The proposed Velodrome and Cycling center project will hopefully be in Greenpoint Brooklyn at the MTA lot on 65 Commercial Street. We are working on the proposals now and there’s been press about the project in the Brooklyn Paper and the Greenpoint Gazzette. Our goal is to create a world class Velodrome and a cycling center for NYC with a crit coarse and BMX park.
Again its Thursday December 2nd from 3 – 8pm, at PS 34, 131 Norman Ave. (near McGuinness Blvd.), Greenpoint Brooklyn.
Come rally tomorrow in support for this promising opportunity for all cyclists!!
No but seriously folks, nothing is more validating than when someone comes up to me at a track race or training session and lets me know that they enjoy the blog. It makes it all worth it. When I started this blog seven months ago, I never expected anyone beyond my friends to actually read it so it’s shocking when someone I don’t know gives me props whether it be in real life or on one of the other blogs that I read (you know who you are).
So this is a shout out to anyone reading this: THANKS!
Now… what are you thankful for this Thanksgiving?
DISCLAIMER — I’m not a pro coach or even an amateur coach. If you follow my training advice but don’t see the results you were expecting, that’s because you’re taking tips from an internet blogger.
Rollers are the second best indoor training tool for a track racer (the first best being an indoor velodrome but not everyone can have one of those readily available).
Using rollers in your training will help to improve your form, strengthen your balance and smooth your cadence. There’s not much resistance offered so power workouts aren’t really in the cards. For that, get an indoor trainer… or better yet, just go outside and ride. As opposed to trainers, rollers have a lot to offer even when the weather is nice enough to ride in. For trackies, training on the rollers is a year-round thing.
In track racing, leg speed is of the essence. Obviously the bikes have only one gear which means that if you want to go faster, you need to pedal faster. The following is a simple half-hour leg speed workout that to help get your leg muscles used to firing at high speeds. It’s good to do one of these workouts once or twice a week.
This is a really easy workout, all you really need is a clock, a set of rollers and of course your bike. Running a computer is optional but it helps to keep track of your cadence if you want to know how fast you can spin. You don’t need a cadence pickup, just use a gear calculator to figure out how fast your pedals are moving. A heart rate monitor is pretty useless with this exercise. The intervals are too short to get an accurate reading. That’s why this is my favorite rollers exercise, because it’s so simple and only takes half an hour. Keep doing it once or twice a week and you will kill at Goldsprints.
[Pro Keirin racers do this workout all the time.]
Roller Sprints (aka Spin-Ups)
0:00 » 1. Warm up. Everyone is different but I usually just warm up for 5 minutes at about 100-120 rpm. It’s a tough workout but very low intensity (as far as power goes) so you can still use the first couple of spin-ups as part of the warm-up.
5:00 » 2. SPRINT! For 20 seconds pedal as fast as you can — and I really mean AS FAST AS YOU CAN. Use your legs and relax your upper body. Don’t clench on the handlebar or you’ll fall off the rollers. Concentrate on an even (fast but smooth) pedal stroke. The effort starts at the start of the twenty seconds, don’t ramp up into it.
5:20 » 3. Recover for 1 minute and 40 seconds. Slow your roll, sit up and relax. It’s good to have a bottle of water set up on a table next to the rollers. You’ll be needing it.
7:00 » 4. Repeat steps 2 and 3 nine more times. It’s basically a 2-minute loop for an even twenty minutes. This is barely enough recovery time between efforts but I like it because it’s TOUGH. Of course this workout is totally modifiable. If you need more recovery time, try a 3-minute loop. If you want to make it hard on yourself, try a 3-minute loop with 30-second sprints.
25:00 » 5. Cool down for five minutes. You should be so tired at this point that even the cool-down ride is exhausting.
30:00 » 6. Done! Wipe the sweat off your bike and drink some more water — I bet your bottle is empty.