Another fantastic weekend of racing for our people! Our athletes show up ready to race for those that matter the most:
Jake and Colton Peterson
The dynamic family duo are competing in the WORS series this year and finished strong in the 2nd leg in Iola, WI. Colton, the younger bro, scored an 8th overall and 2nd in his age group in the category 2 race.
Older brother Jake was 13th overall and 4th in his age group in the hyper-competitive pro/cat 1 field.
Nicolai has been on fire in the UCI Europe Tour. Yesterday’s opening stage WIN of the An Post Ras capped off a streak of 4 UCI victories from the last 7 races! Along with a sprint point that he took along the way, this latest effort has him in the leader’s jersey by 9 seconds after the first two stages. You can see highlights from stage one and then follow along during this week here
TBC/BH Elite Team
TrainingBible Cycling and Team Bicycle Heaven’s elite road team also scored a win at the Psimet Omnium in exciting fashion. We screwed the pooch a bit on Saturday tactically, and fortunately nothing that couldn’t be re-routed over tacos after the race. The team stuck together and came through the next day. Every point over the 2 race event counted with Michael Dutczak coming through on Sunday’s challenging (giant hill!) criterium circuit in Fox River Grove, IL … and with a lot of help from Paul Hartner. Just in time for these guys as they get ready to head out to the Quad Cities to contest the Memorial Day Race Series next weekend.
Andy Heuser is back from college in a BIG way. The euphonius bike racer laid down solid performances on Saturday and Sunday at the same Psimet Fox River Omnium to take the overall. Great to see him all dialed in on the bike again and we’re expecting more great results this summer.
BH and TBC were there! Olivia won, PFK kicked some ass and Rob and Jake got a good ride in together as evidenced by the first few minutes of this video:
Nicholai Brochner – Nicolai just won his 2nd UCI race in a week at the Ronde van Overijssel in Holland this past Saturday. He and his Riwal Platform Cycling Team are in great form, and just in time to go into An Post Rás with some big ambitions. Huge week for this guy, and you can see highlights and his interview after the race here:
Nicolai followed that up on Sunday with a field sprint win for 10th at Fleche Ardennaise on an extremely tough course that includes a lot of the same climbs from Liege-Bastogne-Liege.
The WORS CUP maintains it’s spot as the biggest mountain bike racing series in the US and opened 2017 at Englewood Grass Farm in Fall River, WI last Saturday.
Olivia Kelley started the women’s category 3 race with no expectations. Given the fact that this was the first mountain bike race of her 15 year old life that’s the way it should have been. But then she won the overall! Between this and her 2nd and 5th place finishes in as many criteriums, 2017 is shaping up to be something special.
Peter Kelley also came through with an impressive 13th overall in the WORS pro/elite field. If you do well in that race you can do well anywhere and so PFK has some scheduling considerations for this summer. With some specificity he’ll be hard to beat.
Meanwhile our favorite bike racing high school senior – Paul Hartner – had another good weekend at the La Crosse Omnium with an 11th in the opening TT and 28th in Sunday’s criterium. This is the first race of the Midwest Flyover Championship Race Series and as always with some solid competition. His Team Bicycle Heaven teammate – Michael Dutczak – nabbed 7th in that crit in his first weekend back with his team after a stint out west.
The results just keep coming.
High Intensity Interval Training (HIIT), also known as Tabata, has had resurgence within the fitness realm. Among other benefits, HIIT may improve VO2 Max as well as Anaerobic Capacity. I believe HIIT is particularly good for cyclocross training because the efforts mimic the hard punches out of corners, attacks and the first lap of a CX race. HIIT is also beneficial when you have a busy week of “real life” without much time for training.
We use the term “Tabata” when referring to the HIIT workouts. Japanese Professor Izum Tabata incorporated high-intensity intervals when he trained speed skaters. The muscles that are put to work when skating are similar to the muscles used in cycling. Izum Tabata had his speed skaters use exercise bikes for their short interval training.
Tabata intervals should be performed at maximum effort. They hurt, in a good way. Burning legs, a fiery chest and a pukey feeling at the end of a set are all signs that you are doing this right. You may implement Tabata on a hard training day (3-5 sets), or throw in one or two sets on a medium-intensity training day between your Z2-Z3 efforts.
Here is a good go-to Tabata workout, but keep in mind the length of the intervals and recoveries may be adjusted:
Give Tabata a try and I won’t take it personally if you curse me during this particular workout.