Cyclocross is known for being an extremely intense and largely skill-based sport. It can be an excellent tool for building fitness and speed in the off-season, but it can also take a toll on riders who compete throughout the spring, summer, and in the case of many Texans, the fall. No matter what your reasons for racing cyclocross, going into these events prepared will help you derive the most benefits without exhausting yourself before the spring race season begins.

The very best way to think about training for cyclocross is to deconstruct the race into its components:

-sprint start
-large number of entrants in a small space—passing skills are a must
-high rolling resistance, short climbs
-barrier runs
-run-ups (short, steep hill runs, bike shouldered)
-mud, sand, and gravel pits
-tight turns
-sprint finishes

Of course, there are a multitude of other components that are possible in a cross race and the combination and layout of each course presents unique challenges to the rider.

Power files from cross races are strikingly similar to power files from technical mountain bike courses. The power “spikes” are frequent and large. In training, it is necessary to optimize power over short durations—less than 2-3 minute time frames. Often times, this is where riders coming out of other competitive seasons (road or mountain) get into trouble: the additional highly intense racing can cause a lot of fatigue very quickly, particularly when sprint power is repeatedly trained throughout the season. Managing CX intensity is critical to staying away from diminishing returns. What follows is a simple way to break down and manage your cx season.

The key to managing the intensity is to structure the cx season is to make sure you recover between races. Do not make the mistake of believing that because these are off-season races that you can increase your training volume at the same time. Keep the focus where it belongs: intense training builds power, and intense training requires recovery.

Intense training and racing also requires preparation. Start by eliminating the most obvious cause of fatigue: something new. Do some very specific practice: barrier runs, run-ups, mounts and dismounts, and riding through gravel and sand pits. This specific practice will help you begin to adapt to the demands of racing simply by having engaged your muscular system in the appropriate activity beforehand. In other words, you are “teaching” your neuromuscular system the activity. Start with slow, deliberate movements, then increase the speed as you feel comfortable. This can cause a lot of soreness initially; recover completely, and you should adapt in a workout or two.

Then, move towards more intensity in your training rides. Do this from short bouts (even as short as 30s) to increasing durations of 1-2 minutes. By doing this, you can comfortably prepare yourself to spend time at VO2max and above in your races. As the season wears on, increase the intensity and vary the duration of the intervals to best simulate race conditions.

As your higher priority races approach, start adding in some fun sprints on your rides: start by giving yourself different sprint durations 15-25s each, with full recoveries. After 2 short sprint sessions, you will have a notable “snap” in your acceleration. Then, all you need is one or two training bouts a week with a mix of sprinting, short hill attacks, and flat road attacks to maintain enough neuromuscular power to finish out your season.

At the same time, you should still be spending time practicing basic CX skills as described above. If you are pretty proficient skills-wise, you can try some “overspeed” training where you do barrier runs or run ups faster than you would in a given race.

When the final race has come and gone, give yourself some time to recover, but capitalize on the benefits of the race season: objectively evaluate your gains, and set a new training standard based on those gains.

Sara Krause, M.Ed. is an exercise physiologist and the owner of Krause Sports Performance, based in Austin, Texas. Krause has trained multiple athletes to wins in road, mountain, cyclocross, and triathlon racing.

Today’s film comes via Copenhagenize and is a Dutch PSA asking motorists to consider the more vulnerable on the road when driving.

Here’s the rough translation using a Google robot:

‘Cars today are full of things that protect the driver: belts, crumple zones, airbags, ABS, electronic stability control…”

“And there is an element in the car that protects other road users.”

“That part is in you. Drive with your heart.’

Well said. Be safe out there.

Here’s a quick run down of recommended events for the coming week from our comprehensive calendar of all cycling events. Thanks to Jason at ATXBS for letting us know about some events we couldn’t find elsewhere. As always, if there is an event you know about that’s not on our calendar contact us, and we’ll add your event on and possibly add it to the weekly round up.

Thursday, November 5

Thursday Night Bike Polo
5:30 PM, Eastwoods Park, 3001 Harris Park Ave
The Austin Bike Polo Club’s weekday match. All bikes and skill levels are welcome and spare mallets and balls are available if you don’t have any. Check out our recent article on bike polo for more info.

Bicycle Sport Shop Bike Maintenance Class
6 PM, Two locations: Bicycle Sport Shop Central, 517 S. Lamar Blvd or Bicycle Sports Shop North, 10947 Research Blvd
This is a free basic maintenance class (including how to fix a flat) taught by one of BSS’ skilled mechanics. In this 1 hour class students will learn the basic skills needed to keep their bike running safely while on the road. We will cover: Pre-ride bike inspection, Changing a flat, Proper cleaning & lubrication, and Tools for your ride.

Thursday Night Social Ride
NEW LOCATION! 7:30 PM, The Scoot Inn
1308 E. 4th St. (Corner of 4th and Navasota)
A ride from the Facebook group Social Cycling ATX. that has gotten so big it had to abandon the Pfluger Bridge start location. Meet  at 7:30 p.m. leave at 8:00 p.m. This week will take a nice long cruise on a new east side route and end up at Metz Park for FOOTDOWN and BIKE JOUSTING. After we are done we will ride some more, then end up at a bar that is new to the ride, but not a bunch of ya’ll. This week we going to the Beauty Bar for a couple of kegs of free beer and a dance party complete with DJ’s, tight jeans and ironic moustaches. If you don’t have a moustache, we will supply you with one. Ladies and gentlemen, it’s the Moustache Ride!  Read our recent article on the popular weekly ride.

Friday, November 6

Fabulous Friday Fixed Alleycat
7 PM, Thunderbirds Coffee, 1401 W Koenig Ln
The first friday of the month means Fabulous Fixed First Friday alleycat races. Bring $5, a bag and a fixed gear bike to race. Registration at 6:30, race starts at 7 PM sharp.

Saturday, November 7

Mellow Johnny’s Scout-A-Ride Shop Road Ride: Rollingwood and Vine
8:30 AM, Mellow Johnny’s Bike Shop, 400 Nueces St
Saturday mornings spent exploring City of Austin bike routes finding new neighborhoods and ways to get around on your bike. This morning’s theme is Rollingwood and Vine. oday’s ride is a more challenging route than usual with the hills of Rollingwood and an option to ride a short section of Loop 360 with it’s wide shoulders but faster traffic. The mileage is low at 14 miles but requires some experience. These rides are meant for exploring so bring your questions and leave your heart rate monitor at home. We roll faster but expect about 12mph ave pace since we are in town.These rides are meant for exploring so bring questions not your heart rate monitor. Come by at 8:00 for pre-ride coffee. Ride organizer: Eileen Schaubert at eileen@mellowjohnnys.com or 512-426-4851.

Sunday, November 8

Sunday Morning Fixie Ride
NEW TIME! 10:20 AM, Posse East, 2900 Duval St
The ride is focused on fixed-gear bikes, but everyone is welcome. The ride will proceed at a social pace from the UT campus on various routes of 25-35 miles.

Capital City BMX Weekly Race Series
1 PM, Capital City BMX, 15010 FM Road 620 North
The Capital City BMX opened in November 2008 and offers you a chance to learn and race BMX. BMX races are held every Sunday with rider check-in 1-2 PM. Cost $10/rider. (There is also practice time on Monday’s and Friday’s. Check Capital City BMX for more info.)

Hardcourt Bike Polo
2 PM, Eastwoods Park, 3001 Harris Park Ave
Join fellow bike polo enthusiasts as part of the newly formed Austin Bike Polo Club for a friendly Sunday match every week. All bikes and skill levels are welcome and spare mallets and balls are available if you don’t have any. Check out our recent article on bike polo for more info.

Weekly Ladies Ride presented by Mellow Johnny’s
3:30 PM, Mellow Johnny’s Bike Show, 400 Nueces St
Starting at 3:30 sharp, it’s a 2 hour ride for ladies only. Join experienced riders from Mellow Johnny’s for a friendly and moderately paced social ride (14-16mph average). Get more comfortable riding in a group, learn tips & tricks, and meet other like-minded cyclists. Stay afterwards for champagne and strawberries at Royal Blue Grocery across the street! Some things to keep in mind before meeting us for this ride: Have a road bike in good working condition, Bring a helmet, Wear cycling clothing, Bring plenty of water, Are able to ride comfortably for 2 hours without stopping.

Monday, November 9

Heavy Metal Fitness Ride hosted by Social Cycling ATX
7 PM, Lamar Blvd Pfluger Pedestrian Bridge, Lady Bird Lake
Hosted by Social Cycling ATX, this ride is a higher pace and more challenging than their Thursday Night Urban Ride. The ride is 20-30 miles and usually ends with free beer and a dip in the water. Meet up at 7 PM. Ride leaves at 7:30 sharp.

Tuesday, November 10

Dirt Derby
5:30 PM, Austin/Del Valle Motorcross Park, 15400 Pearce Ln, Del Valle, TX
Austin’s weekly cyclocross series returns for its fourth season at the the fully illuminated motocross course and surrounding fields at Austin/Del Valle Motorcross Park (ADVMX). There are A, B, beginners, women’s, and children’s races in cyclocross and short track mountain bike. New this year are monthly 4 week series and A2W and Violet Crown Cycles have come on board as sponsors of the cyclocross series. Each time you race you are entered into a drawing for a custom cyclocross frameset by Violet Crown Cycles. The more you race, the more chances to win.  $10, women, beginners and kids only $5. Second race same night $5. All types of bikes are welcome.

Wednesday, November 11

Weekly Bike Maintenance and Flat Repair Classes hosted by Mellow Johnny’s

6 PM, Mellow Johnny’s Bike Shop, 400 Nueces St
Every Wednesday at 6pm Mellow Johnny’s has bike maintenance and flat repair classes. Learn how to fix a flat tire and add life to your bike with simple maintenance and repairs. Please RSVP to Chuck atchuck@mellowjohnnys.com if you plan on attending on of the classes. Classes fill up quickly so RSVP soon so you don’t get left out!

UPDATE: BikeTexas has asked that you RSVP to mail@biketexas.org if you plan to volunteer and that they’ll probably need some help next week.

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BikeTexas collected thousands of signatures around the state in support of the 3-foot passing law that was vetoed by Governor Perry this summer. They need help getting those names and addresses off of the petition and into a database so that there can be another strong push to get this passed next session.

What: Volunteering for 3 hours, entering names from petitions into a database. If you can’t do all three hours, come for an hour or two. Bring your own laptop if you can. If not, they DO have extra computers. The database is a web based system so ANY computer that has a wireless card will work.

When: Wednesday and Thursday November 4th and 5th from 5-8pm.

Where: Bike Texas Offices, 1902 East 6th (6th and Chicon)

RSVP: mail@biketexas.org

More about the volunteer opportunities here.

Help make Texas a safer place to cycle. Hang out with friends in a very relaxed atmosphere. Food and drink will be provided.

Image Courtesy of Bike Portland.

BikePortland recently reported on a study published in Environmental Health that aggregated the results of 23 recent English language reports on bicycle crash data. In contrast to what some (including the [update] former Dallas Bike Coordinator) say, the report found that bicycle infrastructure such as bike lanes and bike paths were safer for cyclists than riding on the road in traffic. Most interesting, riding on sidewalks or multi-use paths was found to be more dangerous than riding on the road in traffic, especially when going opposite the traffic flow.

So called vehicular cyclists have claimed there is no need for bicycle infrastructure since it is just as safe to ride on the road. This report appears to contradict that assumption. The other issue I’ve had with the vehicular cycling theory is that it ignores one of the top concerns of the casual or potential transportation cyclists: fear of traffic. These type of riders if they make it out on the road at all will tend to move to the sidewalks any time they start feeling uncomfortable. These are just the sort of riders we need to attract to the bicycle if we are going to get fewer people driving cars for all their errands. This study would seem to point to the idea that we are making the roads more dangerous to all users by not including good bicycle infrastructure.

Also noted in the report was the lack of number of bicycle infrastructure studies compared to the number of studies on helmet use when researching safety. Missing as well was studies of newer infrastructure devices such as bike boxes, sharrows, and traffic calming. The fact that we have an entire industry making money selling us hard shell mop tops has nothing to do with this discrepancy at all, I’m sure.

The study co-author Meghan Winters said, “One of the major advantages of infrastructure-based improvements, compared to personal protective devices such as helmets, is that safe infrastructure provides population-wide protection for all cyclists.”

Or to quote BikeSnobNYC, “in Europe…their governments put the safety all around cyclists in the form of a bicycle infrastructure instead of concentrating it in tiny pieces of styrofoam and forcing riders to put it on their heads.”

First is the second week of Daniel Sato’s returning Wednesday Night Road Ride. These rides tend to be a little racier, so plan on getting a bit of a workout.

Wednesday Night Road Ride XVIII
7 PM, Drungo’s Ice House, 2828 Rio Grande St
Formerly the Thursday Night Road Ride, this after dark fitness ride returns after a 7 month hiatus. All levels of riders are welcome on this 20-25 mile night ride with stops to regroup. This is a “friendly drop” ride. This means that if we can see your lights, you won’t drop be dropped. Lights are mandatory and helmets strongly recommended. Come early and enjoy drinks and food before and after the ride or join us for drinks after the ride.

If you are looking for something at a little more social pace, give the bi-weekly Wednesday Assault Ride (Austin WAR) a try:

WAR XXXV – Knight Rider

So this weekend marks my least favorite of all holidays. The dreaded ‘Fall Back’. I think we should officially change from Daylight Savings Time to Daylight Wasting Time. It sucks.

But, hey…we can bitch and moan about it (and we will) or like a Norwegian Death Metal Band, we can embrace the darkness. So, bust out your headlamps, handlebar lights and change out the batteries in your blinky, because this week we ride in the night.

And as a shout out to the original Knight Rider, let’s get drunk and eat cheeseburgers, too.

This week’s ride will feature the darkest bars in Austin. The Cloak Room, The Hole in the Wall and Nasty’s. But them together and you MIGHT have one window. Embrace the darkness.

Meet: Five Guys Burgers at 6:15pm (32nd and Guadalupe). Ride will depart promptly at 7pm.

Bring: Lots of lights and a friend.

Safe passing ordinance goes into effect

Two weeks ago, the Austin City Council approved the Safe Passing ordinance as well as a ban on texting while driving. The ordinance went into effect on Monday. The law requires drivers to give at least 3 feet of room (6 feet for trucks and buses) while passing “vulnerable road users” including cyclists. Hopefully this will lead to more respect and sharing of the road although the Statesman is already reporting 2 separate accidents this morning, one involving cyclists and the other a pedestrian.

City of Manor bans bikes on Blake Manor Road

Local blogger Daniel Norton reported Monday that the Manor City Council recently banned bicycles from a portion of Blake Manor Road. While this stretch of road is so busy with cars and lacking bike lanes or shoulders that the Austin Cycling Association recently removed it from their Manor ride, some have questioned the legality of the ban on a public, non-limited access roads and cannot be seen as a positive for the cycling community. Instead of making the road safer for all users, Manor has decided to favor one type of road user at the cost of another.

Tom Wald from the League of Bicycling Voters is working to rectify this:

A few of us, including myself in my LOBV role and Robin Stallings of BikeTexas, are getting some more information on this.  We’re going to work out a plan, and my intent is for bicyclists to regain access.  However, in the meantime, we’re gathering the relevant facts and background on the situation so that we can better negotiate.  I’m hoping that we can have some progress to report back with by this time next week, if not earlier.

LA Doctor who used car as weapon against cyclists found guilty

In a sign of more justice for cyclists, Dr. Christopher Thomas Thompson was found guilty of six felonies and one misdemeanor connected to an attack on some cyclists using his car last year. The good doctor had yelled profanities at a pair of cyclists then passed the group and made a sudden stop causing one of the cyclists to run into his car. Thompson also failed to render aid to the injured cyclist. His attorney had argued that bikes are inherently unstable and said he had stopped to take a picture of the cyclists. Thankfully, the jury did not buy this load and found him guilty. He could face up to 6 years in jail.

Come out to the Hammerhead Bicycles Dirt Derby, Nov. 3rd, for the Light & Motion demo and get 10% off any lights purchased at that time!  Hammerhead Bicycles and Light & Motion will be bringing a full range of demo lights for everyone to try out.  We have the new Seca 900 (lumen!) LED light all the way to the 120 Stella LED.  Now is the season for night riding and HH and L&M is bringing it to you!

I will be racing (or my imitation of racing) my new cyclocross frame, the Sam Houston, as well. As part of the Violet Crown Cycles sponsorship of the cyclocross series, I’ll be giving away a custom cyclocross frameset at the end of the Dirt Derby season. Each time you race you are entered in the drawing, so the more you race the more chances to win.

Dirt Derby
Tuesday nights through December 15
Registration opens at 6:00, and the B race is at 6:30, the beginners/womens/kids race at 7:00, and the A race/Open is at 7:30.
Austin/Del Valle Motorcross Park (ADVMX), 15400 Pearce Ln in Del Valle.

I plan to be there with some of the latest bikes from Violet Crown Cycles. Here are the details if you want to have a booth from the swap organizer, Erin O’Neill of Mellow Johnny’s:

Thank you for your interest in the second annual Mellow Swap on November 14! I have listed out what you need to know below :

The total of $50 (cash or check only) per booth must be dropped of or mailed to Mellow Johnny’s before your 10×10 space can be reserved.  Spaces are going fast. The deadline for payment is Monday Nov 9th.  If you are splitting a booth with other individuals or members of your club, I need the names of them as well as an idea of what you will be selling. Eligible items are anything cycling related. Please leave your old lamps, record collection, and “Bow Flex’s” at home.

You are encouraged to bring your own pop-up tent if you own one, as the event is taking place in our parking lot just outside the shop.  You are also responsible for your own cash box, though we can make change for you throughout the day. We will provide 1 table and 2 chairs per booth.

MJ Staff will be at the shop as early as 6am the morning of November 14th to assist with set up. The event will take place from 9am-5pm, so it is recommended that you arrive early.

Race Across the Sky, Leadville Trail 100

On the weekend of the Texas Custom Bicycle Show, I joined fellow builder Brad Cason of KirkLee Bikes for a viewing of Race Across the Sky. Brad, who did the Leadville Trail 100, is in a half second shot of racers climbing the Columbine half way through the race. This was the highlight of an otherwise average, though well produced, movie.

Race Across the Sky covers the 2009 Leadville Trail 100 Mountain Bike race in Leadville, CO. The race was started in 1983 as a off road running marathon by Leadvillite Kenneth Chlouber as a way to bring economic prosperity to the town when the local mines closed. The mountain bike race was added in 1994. Covering a brutal out and back off road course with over 14,000 feet of climbing at over 10,000 feet above sea level, the race quickly became one of the premier endurance mountain bike events in the world. The race’s profile was raised higher last year when Lance Armstrong entered the race and finished second to six time Leadville winner Dave Wiens. Armstrong credits this race to re-igniting his competitive drive and drawing him back to the Tour de France.

Race Across the Sky documents the 2009 race where Armstrong and Wiens went head to head again, and this time Armstrong emerged the victor. First, I will say I am impressed that Citizens Pictures was able to pull so well made a picture together in less than three months. The race occurs in mid August, and there is no hint of a rushed together movie.

This short time period does however limit the pathos of the film making it more very well made race coverage than any deeper examination of the race’s effect on the town or racers themselves. We get play by play narration from regular race commentator Bob Roll, who unfortunately is missing any of his normal humor and over the top literary devices. We don’t get any real behind the scenes footage of Armstrong or Wiens with any of the suffering or challenge. These men are presented as super human with little sense of what makes them tick.

There is the human interest story of a racer who was hit by a car last year, was in traction, and made it back to race this year. This story is an attempt to add a human face to the story but felt a little trite in presentation. The most emotionally engaging part of the movie occurs at the feed station about 1/3rd through the race. There is a time cut off for racers entering the feed zone that ends a lot of racers’ day. Seeing all the people who worked so hard to train and qualify rolling in and having their race number taken away was heart breaking and gives you great respect for both the course and the racers.

In the end, this is an above average race film but only average documentary. The filmmakers missed opportunities to delve into what drives the racers or its relation to the human condition. The analogy of the race to overcoming overwhelming odds seems obvious but is missed. This is probably due to its focus on Armstrong who is notoriously guarded with his public image. While the general viewer will probably not enjoy this film, those who mountain bike or want to someday race the Leadville 100 will likely find the film enjoyable and inspiring.