ReCycling Pro Development Team

Hello Everyone!

The ReCycling Team has been busy for the last few days racing in Grand Rapids and a number of Superweek races.

First off, a big congrats to ReCycling Team rider Bryan McVey scoring an AWESOME  2nd place last night in the Richton Park Criterium. This was a huge result for the team and we were very happy to see Bryan’s hard work come to fruition. Here’s a video of his breakaway for 9th place at the Homewood Criterium on Sunday night.

The team had a solid presence at the Grand Cycling Classic in Grand Rapids, MI on sunday as well. ReCycling Team rider Matt Foviono came in 6th in the Cat 2/3 race, followed by Nick Fochtman in 10th. Bryan McVey was active in the stacked Pro/1 NRC field as well. Here are some pictures from the race.

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The ReCycling Team was well represented all over the Midwest (WI, IL, and IN) this weekend. Here is a short list of the results this weekend.

Circuit of Sauk (Baraboo) Road Race:

Chris Padfield – 9th place (Pro/1/2)

Eric Blankinship – 5th place (Cat 3)

Winona Lake Road Race:

Joey Iuliano – 44th place (Pro/1/2)

Justin Lyons – 6th place (Cat 4/5)

Winona Lake Crit:

Justin Lyons – 1st place (Cat 4/5)

Vernon Hills GP:

Bryan McVey – 4th place (Pro 1/2)

Nick Fochtman – 12th place (Pro/1/2)

Seth Meyer – 13th place (Pro/1/2)

Ben LaForce – 15th place (Pro/1/2)

Eric Blankinship – 13th place (Cat 3)

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Congrats to everyone who raced this weekend! Here are some links to some pictures of the races and blogs describing the racing:

-http://www.flickr.com/photos/ewwhite/sets/72157623979632558/

-http://joeyi1234.blogspot.com

-http://www.pelotonstar.com/2010/05/2010-circuit-of-sauk-sauk-county.html#links

ReCycling Team rider James Hibbard, a highly accomplished track cyclist, talks a little bit about track racing in his most recent entry for the site. Along with the article are some pictures of James at various track cycling events. Enjoy!

Track Cycling: A Primer

By James Hibbard

With velodromes in Northbrook, Illinois Kenosha, Wisconsin and Indianapolis, almost every Midwestern cyclist can easily access and benefit from the skills that are gained from racing and training on the track. Although a road-focused team, several of the members of ReCycling Professional Development Team have track backgrounds, and have used track racing to supplement their road racing.

Below, I will address track bicycles, track events, and what sort of technical skills and psychological abilities are required for success on the track. Most importantly, for those who have already committed themselves to racing on the road or mountain bike, I will outline how track oriented approaches to cycling are relevant for cyclists whose focus is on other disciplines.

Track Bicycles

Track bicycles are elegant in their simplicity. They have a single chain ring and cog, no brake calipers (or levers), and no free wheel mechanism—meaning that one can not stop pedaling on a track bike. Regardless of how fast one is traveling one has the same, single gear ratio. As a result, gears are carefully selected before the event based upon the type of race, the conditions, and one’s fitness level; even the width of one’s tires are considered when selecting a gear combination. Because changes in speed have to be made by altering cadence, track cycling forces one to be efficient through a wide range of cadences. Among elite-level track cyclists cadences in a final sprint often exceed 180 revolutions per minute. These high cadences demand a high level of neuromuscular efficiency, and translate to excellent pedaling technique when one goes back to a geared bicycle.

Unlike a road bike, with front and rear caliper brakes, or a department store bike, which has a coaster brake, a track bicycle has no actual mechanism for stopping. Despite this apparent hazard, a velodrome is actually one of the safest venues to ride. A rider has two primary means of slowing down while on the track; pulling out of the slipstream of the rider who they are following will slow a rider down to a degree, but the second, and more effective way one can slow down a fixed gear bicycle, is to move up the track’s banking. Like any short, steep “hill”, riding up the steep banking of a track will slow down the bicycle. When one is racing only amongst others with the same tools of speed regulation, the fact that there are no “brakes” on a track bicycle is of very little significance. Because no one on the track has brakes, no one can suddenly slow. It is this uniformity that actually makes track racing rather safe, despite the prima facie danger of racing bicycles at forty-five miles an hour “without brakes”.

Just like road time trial bikes, track bicycles that are used in timed events on the track, such as the individual and team pursuit, are allowed to have upturned aero bar extensions. Because of the controlled environment of an indoor velodrome most track cyclists will use a rear disk wheel and for some events a front disk wheel as well.

Because of the higher cadences required for track cycling, the setup of one’s track bicycle will tend to be rotated forward relative to one’s position on their road bike. This is because of the fact that when a saddle is positioned with more setback, it will engage ones hamstrings to a greater degree, and increase the angle of compression of one’s hip. This increased compression detracts from peak cadences.  A traditional road position, with a saddle setback usually falling anywhere from six to ten centimeters behind the bottom bracket, will tend to make the higher cadences and peak wattages that are necessary for the velodrome more difficult to achieve.

Track Events

Track cycling is divided into events that fall into either the “sprint” or “endurance” categories. These events range from the 200 meter sprint, a distance that at the elite level is covered in about 10 seconds, to Madison, a mass start event where a team of two riders each take turns slinging one another down the track into the race and which lasts in excess of an hour.

With events as diverse as these, there is a place for almost every disposition and body type. Those in sprint events often look like bodybuilders on bicycles, while most top level endurance riders are more slight of build, and often make their living as professional road riders for most of the year.

Endurance Track Events

Endurance track riders actually spend very little of their time on the track, and instead spend much of the spring and summer months racing on the road in order to develop the aerobic base necessary for the longer endurance track events. Successful endurance track riders typically rely upon their sprinting ability on the road, and are capable of producing high wattage levels for the final laps of a criterium or final miles of a road race.

The endurance track events include the pursuit, a timed race where riders start opposite one another on the track; the team pursuit, an event where two teams of four start opposite one another, exchanging the lead every lap or half lap; the points race, a race where sprints are contested throughout for points and the winner is the rider who has accrued the greatest number of points; and the Madison, an event much like a points race but contested with a partner.

Although not all endurance track riders become household names as road cyclists, many do. There are numerous professional road riders who started their careers as endurance track cyclists and have gone on to be successful road sprinters and time trial/prologue specialists. Professionals like Bradley McGee, Stuart O’Grady, Bradley Wiggins and Mark Cavendish were all part of their country’s national team track programs, and successful endurance track athletes before becoming part of Pro Tour road teams.

From the track these road stars brought a high lactate tolerance, an ability to ride in close quarters, and a high degree of neuromuscular efficiency. As a developmental tool, the track is exceptionally effective as it ensures that fundamentals of cycling (applicable to any discipline) are learned exceptionally well.

Sprint Track Events

In contrast to the road miles necessary for endurance events, track sprinters rely almost solely upon power and speed for their events. Track sprint events include the matched sprints, team sprint, keirin and kilometer time trial. Track sprinters have both exceptional leg speed, and exceptional peak power. A top level track sprinter produces over 2,000 watts at peak power. Contrast this to the 1,300 or so peak watts produced by a European professional road sprinter of average build, or an endurance track rider, and one can quickly see what a specialized discipline track sprinting is. In order to develop this power track sprinters typically train extensively in the gym and on the velodrome, rarely doing road rides that exceed three hours.

Although most do not have the desire or physiology to compete in track sprint events, focusing on these events should be considered by those who are naturally mesomorphic or who come from other power based sports such as track and field or weight lifting. All too often I have seen individuals hungry for success, focus on an event that does not suit their basic physiology, all the while unaware of the diversity of cycling events that exist.

Not everyone has the European professional road cyclist ideal of exceptionally high VO2 Max, the ability to recover from multiple hard days of consecutive racing and a power to weight ratio conducive to climbing alpine passes. And trackevents, in particular sprint events, offer another cycling venue that rewards different physiological abilities and mental predilections.

What can I learn from track cyclists that will help me?

For those who are focused on developing themselves as road, cyclo-cross or mountain bike athletes, understanding the training that is commonly employed by track cyclists can greatly help one’s own cycling. Although it is commonly employed in order to develop sprinting power, riding and racing on the velodrome can also greatly supplement one’s pedaling efficiency. The cadence demands of a fixed gear will increase one’s pedaling efficiency at high cadences and these benefits will carry over to one’s primary discipline.

But it is not just the higher cadences that make fixed gear riding beneficial (those could be obtained from high-cadence exercises on a free-wheel road bike), it is also the fact that the direct drive of a track bike forces one to follow a smooth, constant application of power at those increased cadences. This results in, not just the ability to ride at increased cadences, but also in the ability to smoothly apply power across the spectrum of cadences.

Track racing can also be a great deal of help for those who are insecure racing in the close quarters of a criterium. Because of the style of track racing, and the limited width of a velodrome, some shoulder to shoulder contact is frequent, and those who have experienced contact while racing on the track are more apt to be comfortable with it when it takes place on the road.

More nebulous, but still critical, is the ability to really learn how hard one can exert one’s self on a bicycle. Track races, be they timed or mass start, are short, intense and often won by tenths or even mere hundredths of a second. From a physiological perspective this certainly has huge benefits in terms of peak power, and lactate power, but it also has huge psychological benefits. One is able to mentally draw on these experiences of exceptional pain and fatigue during the closing laps of a criterium, or the end of a road race and this knowledge of the intensity that can be achieved can frequently be the difference between winning and losing.

James Hibbard is both a member of and mentor to the 2010 ReCycling Professional Development Cycling Team. Over a fifteen year career, he has earned international medals representing the United States National Team on the track, and was a member of the top-ranked Shaklee and HealthNet professional cycling teams.

SInce retiring from racing on a full-time basis, James has coached road and track athletes of all abilities through Wenzel Coaching

lhttp://www.wenzelcoaching.com/JamesHibbard.htm

ReCycling Team rider James Hibbard explains in his most recent article for the site about how to properly travel with your equipment. Here is how to get it done without losing your gear or your mind!

How to Manage Your Equipment at a Major Event

By James Hibbard

The time of year is fast approaching when many athletes, including the members of the ReCycling Professional Development Team, will be traveling and flying to events all over the country. When competing at a major event, it is critical to arrive not simply physically prepared, but also psychologically calm. Critical to engendering a state of psychological calm is to arrive at the race hotel or host-housing with one’s equipment intact, and with an ample supply of spare equipment should a component fail while at the event- all with the aim of minimizing the environmental impact of traveling. How do the athletes of the ReCycling Team travel, and what can the weekend cyclist who might be thinking of traveling with a bike for the first time learn from them?

What should I bring?

What one brings depends upon what events one is competing in. When ReCycling Team riders are traveling to a road race or criterium, they of course pack their road bike as well as a set of training wheels, a set of race wheels, spare brake blocks, a spare chain, lubricant, as well as a set of tires for each of one’s wheels. Also, don’t forget to bring a spare set of cleats should your cleats fail. If one is using tubulars on their race wheels remember to bring tubulars that have been stretched and an ample supply of tubular glue such that a flatted tubular can be easily and quickly replaced. In addition, don’t forget to bring your usual complement of tools to make minor adjustments, as well as your seat pack and frame pump. Although, if the race has a neutral support vehicle, you will not need either during the actual race, the training that you do while at the race site should certainly be undertaken with a frame pump and spare tube should you puncture while training—especially in an unfamiliar city.

When traveling to a stage race with a time trial, or a track event, we will, as a matter of course, have to travel with additional bicycles. These additional bicycles necessitate additional spare parts. When traveling to a major time trial it is ideal to have multiple sets of race wheels, as a puncture in the moments before starting the event can mean switching to a slower spoked wheel. However, for most athletes multiple time trial wheels are cost prohibitive, so make certain to travel not only with spare race tires but also to avoid training in the days and hours leading up to the event on the wheels that you intend to race on.

When traveling to a track event also bring both a race and a training set of wheels, as well as pre-stretched tubular tires and glue. If you are traveling to a track that you have not yet been to and expect that you might be using gear combinations that you have not been using in your weekly training, make sure to also bring a chain breaker and some links of chain should you need to add or remove chain in order to obtain the necessary gear ratio. I remember many athletes coming from sea level to the velodrome at Colorado Springs and frantically adding links to their chain to obtain the larger gear ratios necessitated by the altitude of that velodrome. Also make sure to keep spare chainring bolts and bar plugs in your track bag. Although small and inexpensive, these are items that one does not want to be looking for in the minutes before one’s event. And, because of safety concerns, many officials will not allow racers to start events with missing bar plugs as exposed bar ends present the possibility of swinging around in a crash and impaling one’s thigh.

How Should I Pack?

There are numerous bike bags on the market designed for both one and two bicycles. Double bike bags work well when traveling with a road and track or road and time trial bike and because it is a single oversize bag can reduce the excess baggage fees that one incurs when flying with multiple bicycles. Bike bags are generally divided between hard shelled and soft shelled bags but one can also always also go to a local bike shop and ask for a bike box which one can usually get for free, and the use of which of course has the least environmental impact. A good way to think through what is best is to simply consider how many times you intend to use the bike bag. The more you intend to travel the more a bike bag is worth the investment.

The benefit of a soft shell bag is that it will tend to be somewhat lighter and because it is constructed from nylon or other synthetic fabric it will fit a greater range of frame sizes and handlebar types. However, as one can imagine bicycles in soft shelled bags can be more prone to damage by the airlines. A hard shell bag is more limited in terms of internal space, usually requires more disassembly of the bicycle, and one has to be careful to avoid having components rub against one another. Although, once packed well, a hard shell case does tend to protect equipment better than a soft shell case.

Most bike bags are designed to hold the bike and two wheels. It is ideal to place one’s less delicate training wheels in the bike bag or box and to separate out race wheels either in a cardboard box or in a hard shell wheel case. Remember to always carry on your shoes with you in your carry on luggage. Should your bike be lost or damaged it is always possible to borrow a bicycle and still compete at the event you are traveling to. By contrast, it is far more difficult to obtain and set-up a pair of shoes (much less a pair with custom orthotics). A cardinal rule of traveling for cycling is thus to never let one’s shoes out of one’s sight.

When packing bicycles, pipe insulation is inexpensive, recyclable , and when placed around the tubes of the frame, works well to protect the paint of the bike. Also, make certain to avoid damage to the frame’s dropouts by placing a wood  or plastic spacer between the front and rear drop outs. With wheels removed in the bike bag, they are vulnerable to being crushed in transit. When removing your stem and saddle make sure to mark your saddle height with electrical tape and to take note of how many spacers are under your stem. In addition to these physically marking your position, it is also always a good idea to carry a fit sheet with you with all of your measurements.

Just as with regular luggage, the TSA frequently inspects bike bags. Although one can do little to be sure that the TSA properly repacks one’s bike bag after an inspection, at least having in mind the potential that one’s bag might be opened, can help facilitate packing decisions that can mitigate any possible damage.

What if Something Breaks at the Event?

If something breaks at the event seek out locals for a reputable shop. Although the ReCycling Team works with our sponsor shop when at home in Chicago, it can often be worth traveling to a more distant bicycle shop in order to have mechanical work done by a mechanic experienced in working with high-end bicycles. If you are looking for unusual parts make sure to call ahead to minimize your stress prior to the event. When competing outside of Europe, Australia or the United States always err on the the side of caution and bring more spare equipment rather than less, as one can never be certain about the availability of spare parts.

James Hibbard is both a member of and mentor to the 2010 ReCycling Professional Development Cycling Team. Over a fifteen year career, he has earned international medals representing the United States National Team on the track, and was a member of the top-ranked Shaklee and HealthNet professional cycling teams.

SInce retiring from racing on a full-time basis, James has coached road and track athletes of all abilities through Wenzel Coaching

lhttp://www.wenzelcoaching.com/JamesHibbard.htm

Recently, ReCycling Team member James Hibbard, sat down to talk with Jackson Stewart of the BMC Pro Cycling Team. The following is a little background information and part of their conversation.

Talent Development in Professional Cycling

by James Hibbard

Since the 1996 inclusion of professionals in the Olympic Games, the UCI and domestic cycling federations alike, have struggled to institute rules and programs in order to develop the careers of talented cyclists. With the elimination of amateurs, and the subsequent re-focus of many National team programs on junior and track cyclists (who were less apt to receive professional trade team support and funding) an important bridge that had existed between junior cycling and the professional ranks was eliminated. While this problem was addressed somewhat by the UCI’s introduction of a category for under 23 athletes, many talented young junior cyclists still find it exceptionally difficult to transition from being a successful junior to becoming a successful professional. One of the primary reasons for this is that while many other sports aim to nurture talented youngsters and to ensure their proper long-term development through collegiate channels, cycling is not an NCAA sport, but rather at most universities a club sport thus garnering little attention from professional teams as a development channel. Although collegiate cycling in the United States has seen exceptional growth over the last several years, for the most part U.S. cycling has instead relied upon regional elite amateur teams to develop talented riders in their late teens and early twenties.

The ReCycling Professional Development Cycling Team was established not to simply promote ecologically sound and environmentally sensitive practices, but also to serve as a bridge for developing cyclists in order to enable talented Mid-Western based riders to continue to train and race at a high level while continuing to develop towards long-term success in the sport and more importantly in life after cycling.

The team’s allowance for a degree of flexibility of member’s racing schedules, and a view to the long-term development of riders, makes the ReCycling Development Team a very unique environment. In contradistinction to many other elite programs that seek results from their athletes over the span of a season or two, the team has sought to take a more long-term approach to athlete development. This longer-term approach has been undertaken in order to stave off burn-out, with an aim to maximize both the athletic and post-sporting lives of team riders. As a result of this longer term, and more holistic approach, many of the young cyclists who have been selected to be part of the program will thus be able to continue to race, and for many, also continue with college on a full-time basis.

While numerous cyclists have successfully transitioned from stand-out juniors to professionals while still completing their undergraduate studies, an athlete who has done so with an unusual degree of success is Jackson Stewart. I recently discussed cycling development with Jackson. Jackson begin racing on the road at 15 years old and quickly progressed through the ranks of junior cycling before racing as part of an elite development team for several years prior to signing his first professional contract. After completing his undergraduate degree in 2004, Jackson continued his assent in the cycling world and represented the United States at the professional road world championships.

Next season, Jackson will be competing for the BMC cycling team that recently signed Tour de France runner-up and World road race champion Cadel Evans and American stalwart George Hincapie. After starting some of most illustrious single day races in the sport in 2009 (including the famed Paris-Roubaix), 2010 holds the possibility of Jackson making his debut at the Tour de France. I recently spoke to Jackson about his hopes for the upcoming 2010 season, his history in the sport, and how amateur, elite development programs similar to the ReCycling program, impacted his career and worked to inform his ultimate success.

JH: Jackson, what is your racing schedule like next year?

JS: I will likely start racing next year at the Tour of Qatar in February, and will probably be racing through late September or early October. I would certainly like to start a Grand Tour and will be racing some Classics. The road season has gotten increasingly long as the UCI (editors note: the UCI is the governing body of world cycling) has tried to make the sport more global—so the season has been extended with racing in the Southern Hemisphere. Because of this, my off season is rather short, but when I was also racing cyclocross, I was effectively racing year round, so now at least I have some period of time to recover from racing and travel.
JH: About how many days do you race a year?

JS: This last year I had just over 70 race days. I did a fair bit of stage racing where I was racing day in and day out, so the race days add up pretty quickly.

JH: Where will you be based next year?

JS: We will be moving to Girona, Spain in February of next year. Girona has become a base for many European-based American cyclists. It has a good climate for training, people to train with and decent access to airports. It will be a big change from being based in the Bay Area, but I am looking forward to it. It has always been my dream to be riding bigger races in Europe.

JH: What was it like to start Paris-Roubaix?

JS: The cobbles were worse than I can describe and worse than I even imagined from seeing the race on television. Although we ran pretty much stock equipment with no problems, which was great, the cobbles really take a toll on your body. Racing on cobbles certainly favors bigger riders who can turn over larger gears. My role was to work for Cruz who was the team leader (editors note: former United States Postal Service Rider, Tony Cruz). I made it through about the first half of the race before dropping out after my work for Tony was done.
JH: What are the long term goals of your BMC Team?

JS: When I first was signed to the team it was to race the Tour de France and it seems like that will actually happen next season. I am just happy that my development curve has followed that of the team — because it was a very steep curve from racing domestically to racing in Europe. I am happy in retrospect that I developed a bit slower. There are so many young guys who are pushed too hard too soon and who don’t reach their potential as a result. I know with the signing of Cadel Evans the team certainly now has a possible winner of the Tour, and someone who has already stood on the podium at the Tour. Overall, think the team is certainly looking to win a Grand Tour and to have a strong showing in the Northern Classics.

JH: When you were racing as a member of amateur elite teams, what cycling disciplines did you compete in?

JS: I was able to compete in multiple disciplines when I was racing with smaller elite teams; road primarily, but also track and cyclocross. I think having been exposed to and provided the freedom, to compete in disciplines other than road racing has certainly helped me now that I am racing exclusively on the road. You just get different skills from each discipline— leg speed from the track and handling skills from cyclocross for example— and these skills ultimately map back onto one’s road racing. It may not be the best thing short term not to specialize, however in the long term I think that it has helped me to continue with the sport. Really the ultimate goal is to be racing when one is at their peak which in cycling is rather late when compared with other sports. It may seem beneficial in the short run to specialize but I think more elite teams need to look towards the long term with their riders. I realize financial realities and the yearly sponsorship cycle can make this difficult however, from a riders perspective I really think that that sort approach is best. Ultimately, I am certain that having been exposed to other cycling disciplines ultimately helped my development as a road racer.

JH: Good luck next year Jackson!

James Hibbard is both a member of and mentor to the 2010 ReCycling Professional Development Cycling Team. Over a fifteen year career, he has earned international medals representing the United States National Team on the track, and was a member of the top-ranked Shaklee and HealthNet professional cycling teams.

SInce retiring from racing on a full-time basis, James has coached road and track athletes of all abilities through Wenzel Coaching

lhttp://www.wenzelcoaching.com/JamesHibbard.htm

Many things have been going on with the ReCycling Team over the past few months, and we are all getting very excited to get the team off the ground and into a successful season of racing. We have been securing some great sponsors including Mad Alchemy Embrocations, Psimet Wheels, Cycle Smithy, Maine Street, Gu, and more!

Along with our great sponsors we have also brought some very talented riders on board. Currently we have 12 riders committed to racing with us for the 2010 season, and are talking with a few more. Check out our roster here for more information.

In addition to our stellar group of riders we have a great network of professional support behind us. With Team Director Paul Drake, Physiologist C. Murray Ardies Phd., and Team Mechanic Lew Chin, the ReCycling Team is backed by a highly experienced and motivated staff that will help the team achieve its goals. Check out the staff page here for more info.

Finally, I know the off season can be a real drag with a lot of time spent indoors training, so here is full coverage of the last World Cup cross race in Kalmthout to keep you sane on the trainer. Its an AWESOME race!

Welcome to the new home of the ReCycling Pro Development team. A Midwest based cycling team with a focus on environmentalism and healthy living.

Our mission is to promote environmentally friendly and healthy lifestyles through cycling. Cycling is the most efficient form of transportation and a great form of exercise. The team will lead as an example of responsibility to the environment and the community. As a Pro Development Team we will offer riders an opportunity to reach their full potential with dedicated professional level support.