///comprehensiveracing
NEWS SUMMARY
- Ken “Criterium” Thoman grabs some upgrade points with an impressive 4th place finish at the Hinds Crit in Rhode Island.
- Steve Pelletier finishes off a high cadence race and report with a 10th place finish at the Prospect Park circuit race in Brooklyn NY.
- Capt “Elmo-IronMuppet” Maw just cannot catch a break in this early bike season. What’s a guy gotta do to get a break?
- New England Running Comp team night is set for May 10th at 7pm and offering a huge 20% discount for team night. Additional e-mail to follow.
- A solution to back pain on Climbs and Achilles tendon Pain , a double biking tid-bit from Road Bike Rider (see below).
UPCOMING TRAINING/EVENTS
Bike – Salem Cycle/comprehensiveracing Group Rides led by the Captains from Salem Commons will Start Saturday April 10th at 8am. Paul Penaskovic is leading a NH ride from Bedford (305 Liberty Hill Road) on Saturday April 10th at 9am (if interested email skovic1@hotmail.com or call 603-785-5012). Tuesday Night rides out of Marblehead start April 13th at 6pm, ECV TT races start on May 19th. (every other Wednesday).
Run – Join the Tuesday/Thursday 5:30am 5-mile runs in Salem starting at Front Street. Official Wednesday night Lynn Woods runs start in June.
Swim – Rumor has it the Alcatraz crew may start the Stiles Pond (Boxford, MA) Sunday morning swims April 18th (Brrrrrrrrr!). We’ll keep you posted.
UPCOMING Tri/Du/Run RACES/EVENTS (April/May):
Apr 10th – Merrimack River 10mi Trail Race (Andover, MA) www.runwmac.com
Apr 18th – FIRM Wrentham Duathlon (Wrentham, MA) www.firm-racing.com
April 19th – 114th Boston Marathon (Hopkinton-Boston, MA)
Apr 24th – Goldstar Run for Honor 5k/10k (Swampscott, MA) www.BnSFitness.com
Apr 25th – Rockbuster Duathlon (Ashland, MA) www.firm-racing.com
May 2nd – Alcatraz Triathlon (San Francisco Bay) (7 Comp Racers will be there!!)
May 9th – Max Performance Season Opener Du/Tri (Hopkinton, MA) www.maxperformanceonline.com
May 9th – GAC Mother’s Day Run (5-30k) www.gaconline.net
May 9th – FIRM Sudbury Spring Sprint Tri (Sudbury, MA) www.firm-racing.com
May 16th – Hoppin Mad 10k Mud Run (Amesbury, MA) www.hoppinmadmudrun.com or www.BnSFitness.com
May 23rd – Shamrock Duathlon 5/28/5mi (Glastonbury CT) www.hartfordmarathon.com
May 31st – FIRM Coast Guard Duathon (Bourne, MA) www.firm-racing.com
UPCOMING Cycling RACES/EVENTS (April/May):
Apr 11th/18th/25th - Wells Ave Criterium Series (Newton, MA) www.bostonroadclub.com/wells_
Apr 10th/11th – Plymouth South Criterium (Plymouth, MA) www.planetpeloton.com
Apr 25th – Quabbin Roadrace (Ware, MA) www.bikereg.com
May 2nd – Blue Hills Circuit Race (MA) www.bikereg.com
May 8th – Sterling Roadrace (Sterling, MA) www.bikereg.com
May 19th – ECV Timetrial Series Start (Hamilton, MA, every other Wednesday, 1st of 3 Team TTs on June 16th) www.ecvcycling.org
May 22nd- Lake Sunapee Road Race (NH) ) www.bikereg.com
UPCOMING CHARITY EVENTS (Comp Mission Statement, Article IV, Participate/Donate in Charitable Events)
April 19th - Steve’s Team to benefit the Boys & Girls Club thru the Boston Marathon: Denise Murphy is looking to raise 26.2x100 at this charity. For info contact alecolai@hotmail.com or go to www.stephenogrady.com . To donate go to https://www.justgive.org/
May 2nd – Trek the Seacoast to benefit American Lung Association (Portsmouth, NH): Contact Nicole DeHaven nicoleandjasper@gmail.com for more info to join or donate.
May 22nd - Tour De Cure Bike Ride to Benefit American Diabetes Association (Gloucester, MA) Join Jen’s Comp Racers! Contact Captain Patrick at patrick.smith@mwra.state.ma.us for more info.
May 22nd - 5k Run to Benefit the Candia PTO (Candia, NH): Contact Race Director Cheryl Alden (Her first race as director!) at cheryl.alden@comcast.net for info to run.
Triathlon Races/Results/Standings
FIRM www.firm-racing.com
Max Performance www.maxperformanceonline.com
Tri-Find www.trifind.com
Tritanium Sports www.tritaniumsports.com
(do you have a race or event coming up that you want others to get interested in? Send it so I can post it!)
RACE NEWS:
Apr 3rd - Hinds Criterium (Charlestown, RI)
Another great write up by Ken Thoman for those that read it earlier in the week as Ken grabbed some more upgrade points with a perfectly road 4th place finish in a full field at the Hinds Crit. Ken avoided the windy conditions by staying in the pack and then moving up in the field with 5 laps to go. With a lap to go he was sitting in a perfect 5 spot, and with some good timing on the sprint pulled across the finish line in 4th, sweet! That Cat 3 license is getting closer and closer. Capt Kurt was on hand but had to bow out of the race early as he struggled with illness. When will the Captain get a break???????
Apr 3rd - Prospect Park Circuit Race (Brooklyn, NY)
Steve Pelletier took the long road for a bike race as he ventured down to Brooklyn NY. Another great finish for a Comp riders as Steve took 10th place in a field of 50. Congrats Steve! For those that didn’t read his high cadence report, here’s an excerpt to put you in the race,
“…. hanging on, last 1/4 of pack. Past hazards, back to start/finish...more cheers. "5 laps to go!"...winded, fighting to stay in, looking for shelter, guzzling liquids. "4 laps to go!"...course becoming familiar, feeling better, climbing strong, settling in...pack tightly bunched. "3 laps to go!"...moving up through pack...hydrate, spin, breathe, climb, breathe, hammer, breathe. "2 laps to go!"...commit to big chainring for remainder...climb faster, descend faster (40mph). No breaks yet, moving up smartly, pack still bunched. "Bell lap!"...front 1/3 of pack. Big ring climb (19.4mph)...feeling strong to the top. Should I break?...decide not...let others work, take shelter, stay alert, save strength. Fast descent, 1/2 lap to go. Safe through narrows, 1000 meters left. Still no breaks...gotta' go NOW!...looking for a lane, boxed in tight, too late to wait, throw chain down casette, out of the saddle, around the outside...300 meters. Passing, grinding, panting, pulling...no lane to sprint...some power in reserve but nowhere to go. Final kick, squeeze past one more at the line. Now sit up, coast, breathe, count riders ahead ("3, 6, 9...maybe 10"), stretch, recover...”
UPCOMING RACE NEWS
· The Duathlon Season is approaching fast!!!!
OTHER NEWS
Another info tid-bit from Road Bike Rider (RBR): A solution to back pain on Climbs and Achilles tendon Pain
o^o o^o o^o o^o o^o o^o o^o o^o o^o o^o www.roadbikerider.com/
RBR
How Can I Solve Back Pain on Climbs?
Any steep-and-long climb is likely to cause back stress no matter how strong you are or how well your bike fits. Exerting great pedaling force at a slow cadence requires your low-back muscles to work extra hard. They eventually fatigue and ache.
First, check your saddle height. A seat that's a bit too high may not cause back pain in mild terrain when you aren't putting lots of pressure on the pedals. You might even toe-down your feet a bit to compensate. But when you push hard on a climb, your heels drop and shorten your leg/foot combination. Your saddle suddenly becomes too high. Your hips rock and your back hurts. Also, steep climbs mean that gravity is pulling you to the rear of the saddle. Your bike is tilted up at 8, 12 even 15%. This has the same effect as riding on the flat with your saddle slid way back on the rails -- something known to cause back pain. There is no one sure-fire solution. But you can do these 5 things to reduce the stress:
---Climb more often so that when you tackle a monster it isn't such major trauma.
---Make sure your gearing is low enough so that steep climbs aren't like heavy leg press workouts.
---Change your hand location from the bar top to the brake lever hoods and even to the drops for short spells to alter your back's angle.
---Alternate sitting with standing to change your back's position and relieve tension.
---Include core strengthening (crunches and back extensions as a minimum) in your conditioning program.
Achilles Tendon Pain
Some day you may feel like Australian endurance cyclist Gerry Tatrai. He suffered mightily in one Race Across America. As a former winner of the event, he knew what to expect from the distance, heat and discomfort of up to 22 hours per day in the saddle. But what he didn't expect almost knocked him out of the race -- severe Achilles tendon pain. Many people assume that because cycling is a low-impact activity, they're immune from the sort of injuries we associate with explosive sports like basketball. And it's true that you aren't likely to rupture a tendon while riding. But Achilles problems on the bike aren't due to one sudden wrench. As Tatrai learned, they're caused by repetitive movement. And if the saddle is a little low or you push hard on hills with a slow, grinding cadence, small errors add up. Pretty soon you're hurting as badly as if you'd tried to dunk from the foul line.
What should you do if this injury strikes?
Here's Help:
When an Achilles tendon is complaining, go through this checklist:
---Is your saddle high enough? Sometimes the body compensates for an excessively low saddle by bending too much at the ankle at the top of the stroke, which in turn puts strain on the Achilles.
---Are you pulling through excessively at the bottom of the stroke? It's good to work on this skill occasionally but in normal riding it shouldn't be a conscious act. Overemphasis could cause Achilles stress.
---Are you climbing a lot? Riding short-and-steep hills can bring on a case of Achilles tendinitis if you stay seated and push hard. Stand more or gear down so you can pedal against a lighter resistance.
---Are you recovering sufficiently? If you're sure that your position is right, try easing off the climbing. If that doesn't work, take some time off the bike. Tatrai taped his ankle so it was held rigid as he pedaled, but he was trying to complete RAAM and wasn't about to stop unless he simply couldn't ride anymore.
It's unwise for the rest of us to be so determined. Achilles problems can become chronic. It's better to rest, take ibuprofen to reduce pain and swelling, apply ice for 15 minutes 4 times a day, and then ease back into riding after the pain has abated.
(IF U GOT RACE NEWS, SEND ME A WRITEUP, I’LL POST ANY DISTANCE, ‘CUS ITS ALL FUN STUFF)
I can’t print it if I don’t know about it.
Ride smart, ride hard, ride fast, love your bike, (“Race like a Tri Star, Kick a little arse!”)
“Pain is temporary, Pride is forever” – Dave Scott
The Captains
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