Comprehensive Racing: Weekly Update #7

///comprehensiveracing

NEWS SUMMARY (Details of events in “RACE/EVENT NEWS”)

· Team Comp makes it official as the Captains announce the 2010 Comp Awards night for Sunday March 20^th from 3pm-7pm at the Beerworks-Lowell (203 Cabot St, Lowell, MA). Respond by March 14^th so we can get a head count. This event is always a good one so don’t miss it. Have a few drinks and snacks on the team tab and come join us. (Notice: Save your candy/energy bar wrappers, potato chip bags and Stonyfield yogurt containers and bring to the event. Nancy “Wrapper-Happy” Hatfield is still collecting to raise the final $3,000 for the Mia’s Playground project. Bring your trash! Its Mia money!

· Steve “Pursuit” Pelletier receives the highest Track honor, the “2010 Sportsman of the Year”. Details below.

· Comp/DRR takes on the Northeast Federation 10k Snowshoe Championships in Northfield MA. Capt P leads, Admiral Bill Morse muscles it, but it all hurts.

· Comp teams up at the Vmps indoor timetrials as Kosmo’s Comp Krew and and Comp Race Legs (Sexy Legs) grind it out for top honors. Led by Jonathan “Chewy” Mangsen and Ken “Crit-Crazy” Thoman for the boys and Kris “KChurb” Cherbonneau for the ladies.

· Comp brings it on in the heavy wet snow of the Hyannis Half Marathon, lead by Admiral Bill “Bucketlist” Morse and new member Heidi Hack-Videto, with “Kapt Kosmo” Boyle putting the finishing touch on 3 half Ms in 4 weeks. You’re da man!

· Jen’s Comprehensive Racers riding the Tour de Cure supporting the American Diabetes Association is building steam with 17 riders and $2,400 raised. If you can’t join please consider making a donation on behalf of one of the many Comp riders. See charity section below for details.

· Road Bike Rider (RBR) tid-bits returns, with 5 lessons from the road (Rookie Mistakes). With the road season right around the corner, this is right on time. See bottom of e-mail for details.

· DRR hits the final race of the season, the Granite State 10k Snowshoe Championships at the base of Mt. Washington. Come join the fun! (and pain)

UPCOMING TRAINING/EVENTS

Bike – Salem Cycle/comprehensiveracing Group Ride is suspended for the season. Look for us starting next April for another season of riding roads.

Run – Join the Tuesday/Thursday 5:30am 5-mile runs in Salem starting at Front Street.

Swim – No swims scheduled this weekend.

UPCOMING Tri/Du/Run RACES/EVENTS (March):

Mar 13^th - Granite State Snowshoe Series Championship 10k (Mt Washington -Gorham, NH ; Website ; www.granitestatesnowshoeseries.org

Mar 20^th – Olde Salem Greens 5k XC Race (Salem, MA)

Mar 27^th (NEW DATE)- Stew Chase 15k (Lynn, MA) www.stewchase.com/stewchaseroadrace

April event to come

UPCOMING Cycling RACES/EVENTS (March):

Mar 27^th – Marblehead Michael Schott Circuit Race (Marblehead, MA) www.bikereg.com

April events to come.

UPCOMING CHARITY EVENTS (Comp Mission Statement, Article IV, Participate/Donate in Charitable Events)

Tour de Cure to benefit the American Diabetes Association (May 22^nd) – TEAM “Jen’s Comprehensive Racers”

The team site for the 2011 Tour De Cure to benefit the diabetes foundation is up and ready for anyone ready to join. We already have 17 signed up and are looking for more.

The Team site for registration is: http://main.diabetes.org/site/TR/TourdeCure/EasternNewEnglandArea?team_id=499595&pg=team&fr_id=7544

To view the main site go to; http://main.diabetes.org/northshoretour. The race is in South Hamilton, MA, and search for “Jen’s Comprehensive Racers” team and sign up.

Good luck and welcome aboard the B&O Train! If you can’t ride it, consider donating to one of your fellow B&O riders, we don’t care who you donate to, just support the cause if you can.

RACE/EVENT NEWS:

Feb 25^th - 2010 Northeast Track Awards ceremony at the Burlington Marriott

Steve “Pursuit” Pelletier pulled in a lot of Track awards in 2010, but the best was yet to come as he received a surprise award that the Comp team can be very proud of. Steve was named the "2010 Sportsman Of The Year" by the director and board of the Northeast Velodrome. This award recognizes more than just race results; it takes into account good sportsmanship, competitiveness, participation in all events, adherance to rules, efforts at advocacy in the cycling community, volunteerism, etc. It is the track's highest honor. Congrats Steve for putting the Black & Orange at the apex of Track. Steve took over the title of Track Sportsman of the year from another Comp racer, the 2009 recipient, Scott “aka Omniumman aka Wooly” Wilson. Now that’s impressive, 2 years in a row of Black & Orange. Steve expressed that he was really proud to have won it under the Comprehensive Racing / Salem Cycle team colors and hopeful the team can build it's presence at the velo next season. If you’re interested in trying Track racing out, Steve would welcome any opportunity to help teammates with interest in getting their start at the track.

Feb 26^th- Northeast Snowshoe Championships 10k (Northfield, MH) ; www.runwmac.com

The results: 86 shoers, Capt P 32^nd , Admiral Bill Buckelist Morse 61^st, in a full field of top XC/snowshoe runners of the Northeast (Tilton, Johnson, Wheeler, Nephew, Van Orden), this is the NE Championship (combined WMAC and GSSS).

The Race (through the eye(s) of Capt P): One word, pain, ..suffering, ..exhaustion (OK that’s 3 but it all means the same thing). The 10k(actually 5.5mi) Northeast Federation Snowshoe Championship (New England region) had the best of conditions (5-in of freshies over a deep base), best of weather sunny blue skies and 20s temp), and the most vertical of any race to date (1,600ft+ including a 1.3 mi climb of 900-ft and a 0.6 mi climb of 500ft). With DRR racers injured and others out of town, the DRR/Comp crew was cut to 2, Capt P and Admiral Bucketlist Bill Morse. Big decision to start, with 5-inch fresh snow, deep cleats or standard cleats? With a lot of climbing, standard cleats seemed to be the way to go as tired legs won’t have to pick up as much to clear the cleat over the snow on every step, meaning less tripping and face-plant potential, and toppling on the downhills. There would be one flaw in this thought as would be evident as soon as the gun went off, the opening half mile was on a groomed flat XC ski track that was soft and sugary, that a shorter standard cleat would find hard to grab purchase, putting a bigger “S” in suffering right from the get go. Immediately my mind was going against me “you’re losing ground! you’re going to be in a bad position as the single track 900-ft first climb starts immediately after the track! You’re going to be stuck in the pack!” All would come to fruition within 200yds of the climb as those speeding around the track at full bore would crash quickly and start walking (poor race management). In a group of 12 or so I had 3 shoers (all from the same yellow jersey team) walking and would yield no ground regardless of the rest of us still running as we shouted to no avail. Extra energy would be sucked out of the legs on this climb as several passes had to be made off trail in the deep stuff adding further “S” into the climb that seemed to go on for ever. Hey, this is all fun right? Passing 2,3, 5 up to 10 shoers! As the climb neared its apex I struggled to pass one more shoer to ensure some space ahead for what would be a fast slamming descent, and down we go…fast… zig zagging thru the trees, sliding thru telemark-esque turns, throwing branches aside, then bang, two runners back on the heals afraid to let it go (how’d this dude get ahead of me?), and the shouting returned from my usually good-sportsmanship thoughtful brain “let it fly or step aside!! Move it move it you’re losing it!” Back into energy sapping off-trail deep tracking to pass, and that fear of dangerous post-holing and falling. Once in the clear, let it all hang out, now this is fun….until the bottom that starts the next 500-ft climb! Now, convince the mind that there is no pain, the lungs don’t burn, the hamstring doesn’t strain, push, push push…..to the summit, and back down. I sail downhill trying to pick up the time I know I lost at the beginning of the race and then “thwap!” a thin branch rakes me across the eye leaving me blurred and without depth perception. This does not bode well with a full speed downhill descent as I place my speed in check until the sight comes back. Near the bottom the familiar sounds of stopping shoes encroach, a pack of 3 lead by speedy Steve Wolf is on my heals, and as we hit mile 5 and the rolling trail to the finish, my legs are junk, the pack of 3 take me, I push for everything that left in reserve but to no avail, I will not catch them. I finish, in a heap. Everyone finished in a heap.

Feb 27^th – Hyannis Marathon and Half (Hyannis, MA) www.hyannismarathon.com

On a heavy wet snow day, Comp turned in some nice numbers out on the Cape (The Cape in Feb?, snow?, running? 13.1 / 26.2 mi? Those are dedicated asphalt pounders). In the half marathon Comp was lead by Admiral Bill Bucketlist Morse for the boys in 1:55:18, and new Comp member Heidi Hack-Videto (recruited by and friend of Kelley Philbin) for the ladies in 2:02:36. Seconds later Kapt Kosmo Boyle was in at 2:02:59 (3 Half Ms in 4 weeks with drops in time in all. Welcome back to endurance sports Kid Kosmo). Kapt Kosmo had a running partner at the end of the race as big Paul “Clyde with Glide” Penaskovic, running anchor leg for the marathon relay caught up (or was it the other way around?) with Kosmo for little team chat and catchup. Great way to finish a race. Fantastic effort by all on a snowy wet run day.

Mar 6^th – Vescio MPS Indoor Time Trial (Worcester, MA)

Comp pulled together 2 teams for the inaugural VMPS Timetrial, Kosmo’s Comp Krew (all male) and Comp Race Legs (all beautiful female legs). This race was a combined team time for teams of 4. Kosmo’s Krew would be led in a near dead heat finish with Jonathan “Chewy” Mangsen and Ken “Crit-Crazy” Thoman finish in a time of 24:27 and 24:29, with strong team support effort from Kaptain Kosmo Boyle and Bob “Blackstone valley” Marsh for a team total time worthy of a 5^th place finish overall. Comp Race Legs was led in crushing fashion by Kris KChurb Cherbonneau in 26:15 with strong efforts in a near 3 way tie by Capt Jen Linnane, Heather Ironmom and new member Brenda Smith for a 9^th place team finish. Here’s team “Comp sexy legs” Capt Jen’s play by play of the day: “The Black and Orange represented in style at the Vmps Indoor Time Trial held at the new Triathlon Studio in Millbury MA. Elaine and Don hosted a great day of cycling in their new digs which showcased 9 CompuTrainers, a swim ergonometer, some Kestrel and Cervelo frames that Vmps will be fitting and selling, a few informational lectures, and lots of tri gear for anyone in need. The event attracted lots of talent and interest, and was a great way to spend what started out as a dreary Saturday, but ended in sunshine and smiles all around. Comprehensive Racing filled the 1-2PM timeslot with a full audience cheering them on! Jonathan and Ken gutted out a top notch finish for the Kosmo's Comprehesive Krew team with Dave Boyle and Bob Marsh not at all far behind. Kris Cherbonneau led the Comprehensive Racing Legs team by a longshot with Jen Linnane, Heather Mackesy and new recruit Brenda Smith all trying to chase her down the whole way. The Legs team rocked the Lanterne Rouge and a free private coaching session with Don - not bad for a first time out this season. Special thanks to Captain Elmo who cheered us on and snapped lots of pics to commemorate the day. Lots of great riding and socializing with the local triathlon folks, and we thank Vmps for hosting a fun event with lots of raffle prizes and smiling faces all around. We wish them well on their new adventure and look forward to another event soon!”

TRAINING PROGRAMS:

(Stay Tuned!)

OTHER NEWS

Tid-bit bike-info from Road Bike Rider (RBR): Lessons from the Road

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RBR

Rookie Mistakes -- 5 Lessons from the Road

Face it, there's a lot to learn when you take up road cycling. We all make rookie mistakes -- some bigger than others. But we learn from our mistakes and become better riders because of them. Retelling rookie mistakes helps other newbie roadies avoid making the same ones. So, some tales, and lessons, from the road.

One of my buddies was on the verge of hypothermia after completing his first organized ride several years ago on a nasty April Fool's Day in the north Georgia mountains. Caught off guard by the frigid, overcast weather, and owning very little cycling gear, he checked in for the ride wearing shorts, a long-sleeve wool-blend jersey covered by a wind vest, a pair of cotton crew socks, no shoe covers, no head covering under his helmet, protective shop glasses, glove liners and fingerless gloves. Another friend gave him some spare knee warmers to wear, and he headed out on the 50-mile ride. Ten miles in, it started to rain; 30 miles in, the rain turned to snow, and the wind howled. Compounding his serious clothing mistakes, he failed to put the cue sheet in a protective covering, and it fell apart in his hands when stopped to look at it, thinking he was lost. Finally, in agony as he struggled up a climb 10 miles from the finish, he was puzzled to see a truck and van loaded with bikes drive past him. He had just missed his chance to be picked up by the sweeper wagons. If only he had known that's what they were!

Lesson 1: Be prepared with adequate gear and course knowledge. If you're not, you could put yourself in real danger.

My first organized ride, only three months into my own road career, was itself a mistake-filled adventure. Riding with my two strongest and most experienced buddies, I prepared as best I knew how. I packed my Power Bars in my jersey pockets, filled my bottles and was ready to roll. Early on, we formed up into a paceline with some other riders, and as I took my first pull, I hung on for dear life, churning to try to maintain the same pace the guy in front of me had set. I couldn't do it, but I obstinately stayed on the front until I nearly blew a gasket. Only when the rider behind me yelled for me to pull out did I finally relinquish the lead spot. Of course, when I rotated to the back, my buddies admonished me only to pull for a short time -- if at all -- before rotating out. If you're not strong enough or are too tired to pull, just rotate through, they said. Nobody will mind.

Lesson 2: In a paceline, pull only as long as you're capable of pulling, and rotate out before you're completely spent. There's no harm in not pulling at all.

Later on that same ride, I got tripped up by one of those Power Bars I had brought along. You remember the old Power Bars, right? Roughly the size of a big candy bar, they were arguably the chewiest substance on Earth after being warmed up in a jersey pocket. As we hit one of the first long hills on the course, I happened to be chomping on one of those Bars like a cow chewing its cud. With a mouthful of "nutrition," I was literally sucking wind -- but not enough. I fell off the back like a lead weight.

Lessons 3 & 4: Ultra-chewy, hard-to-swallow food and cycling don't mix; and, no matter what you're eating, it's best not to eat on a hill. The vast array of gels and bites today are formulated for quick consumption -- for good reason.

I'll end with the retelling of another rookie mistake that I made in tandem with the same near-hypothermia buddy mentioned above. Very early on in our roadie days, we flatted within seconds of each other on a group ride. Both of us being rank novices at changing a tube, we went to work without the help or coaching of any of our mates. Taking way more time than it should, we both finished at about the same time and reached for our air canisters to inflate our new tubes. What sounded like two rifle shots later, we started the process again. Both of us had pinched the tube between the bead and the rim, exploding the tube.

Lesson 5: Learn how to properly fix a flat. Practice at home where there's no rush, and do it enough times so that you're skilled and confident the next time you have to fix one on the road.

(IF U GOT RACE NEWS, CHARITY NEWS, EVENT 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.)