October 15, 2009 (Nanaimo, BC) – Well, we did not get a Race Report out for the Bowen Park Kona Kup. We had the best of intentions but there were several factors working against us; 1) Preparing for Nationals and leaving for Nationals. 2) Work, and by that I mean the job that I get paid for at Frontrunners. 3) Neither Wendy nor I saw a lot of the racing this time. Wendy was working registration and after I timed the Beginner and Intermediate categories I actually got a chance to do a proper warm up ride… so I did not see much of the women’s and masters races to write about them 4) cumulative fatigue. 5) Family Guy re-runs.

Even though we don’t have a full report I do have some notes about the race.

KONA KUP at Bowen Park Race Notes

Funny thing….

On the last downhill of the course before riders cross the volley ball court there were a few bumps and a root that made it a bit too bumpy. Sunday morning I filled in the bumps and smoothed over the root using some left over flower bed soil that I had in my back yard. About 1/3 of a garbage bin full. It was perfect and smooth for race day.

Tuesday morning I rode the course to check it over and make sure that everything looked good from the race and we did not miss anything.

I rode the above mentioned downhill and noticed something strange. I stopped at the bottom and hiked backup… someone had scraped off all the dirt that I had put down and taken it away. All that was left was a small sample of the soil that was there before.

A few people were caught HOT with only their LONG Sleeve jerseys or skin suits for race day. With the temperatures around 18 C, long sleeves were really HOT.

We had more than one comment about how much racers enjoyed the 22min Lighthouse Beer Prime. We will be thinking of more ways to spice it up at the next races.

A few racers did not bother to check the racers guide and showed up for their races very close to their regular category start timeŠ.or past it. One was 2nd year racer Emmanuel Lint who ended up racing Expert instead of his usual Masters. He had one goal… not to be last… which he achieved.


We had a great turn out of girls including a few first time Open Women racers from the beginner category. It was great to see and we HOPE we can get as many, if not more, out to the next race.

The course at Bowen was a hard one… but we only heard positive feedback on it so far and everyone seemed to love it. For spectators it was great!

PHOTOS from Bowen Park Race can be found at:

– Roland Rabien’s Shots:
Masters & Women here
Expert here
Sand Pit here

– Dave Shishkoff’s Photos here

Race within a races, the Sand Pit Challenge…!!!

That was pretty awesome! For my own run our ultra-efficient post race crew had already ripped down the course and with me in carbo-depleted state I got lost out there.

The results were more than convoluted but we were able to figure out the fastest people:

– Jeff Reimer for the Boys
– And for the Girls it was Karen Fedorak

Not sure if we will be able to had another race after the races at Crosstoberfest, but we will keep you posted at Registration.

OK onto the other news items for this update:

HEY… PSSST: Don’t forget your license!

OTHER NEWS ITEMS

1) Crosstoberfest Providence Farm

Complete Race Guide (Don’t forget to download it and check it out!!) will be posted on our web site in the next 24 hours.

Until then here is some information from the Experience Cycling Club Presidente Tara Pollock

Course Description
We listened to the feedback from last year and have come up with a longer, slightly different course with some new features! This race will incorporate sections of twisties in the trees, field sections with barriers and obstacles, a good climb each lap and a fast descent through the gardens. This race will challenge you in one of the most beautiful spots in the Cowichan Valley.

In accordance with our theme of “CROSSTOBERFEST”, those who race in lederhosen, and who have a Cyling BC license will race for FREE!!!
We are looking forward to a very festive event!!

Registration: 10:00-1:30

FULL RACE GUIDE AND INFORMAION POSTED on our Web site Thursday AM.

2) Nationals Report
You may recall from the Bowen Park event we gave away $200 to racers going to national Champs this past weekend courtesy of our sponsorship with Action Motorcycles. The winners were Tanya Berg and Johnny Fokkema. Tanya traveled to Edmonton but was unable to race; H1N1. Johnny, who was not going to go to nationals, won the money and decided to go to Edmonton because of it. He won the Nationals title for Masters 40-49ŠŠand well… I was 2nd because of Johnny going… Oh Well!

Lots of other racers from the Cross on the Rock series that made the trip to Edmonton and we had a fair showing on the podiums over the 2 days.

The event was organized by the Juventus Club and they did a great job. Last year there were a number of “challenges” with officials etc. this year it was very-very smooth and little to no problems for anyone doing the event. Great job to the organizers!

Next year Nationals are in downtown Toronto. Date Unconfirmed.

3) Girls. Girls. Girls!
We had a pretty good turn out of GIRLS at the Bowen park raceŠ.we are hoping that the momentum continues this weekend. IF we had all the girls that have races this year in Open we would have 16! 16 is our goal for this weekend, so drag someone out!!! Beginner or open! Come on girls!! Come on!!

4) Cross on the Rock Series Points and Standings.
I have attached the series standings after 2 events. The highlighted in blue top 24 will be called up each event. Everyone else after that is random.

5) Wendy Simms (Factory Team KONA Rider on pregnancy hiatus) Training Tips.

So… you are starting to feel the Cx legs come back from the dead. You have done some skills rides with sprints and even completed a few interval workouts and hopefully a race or two.

What next?

Well, you keep doing what you are doing but you start adding a few more repetitions to your sets. Just like when you go to the gym to build up strength, you don’t go too fast. Strength on the bike needs to be built up slowly. Keep the skills rides up but sprinkle 10-12 x 15-30sec sprints throughout the ride now. It doesn’t sound like a lot but your legs will feel it. They will scream even more if you do them on grass fields instead of pavement. Increase your 3 min follow-the-leader intervals in your local park from 3-5 reps up to 8-10. And keep your 45 min trail runs but now do 8-10 sets of stairs in the middle. BUT make sure you have easy days in between all these harder workouts. If you do an interval workout, do an easy spin the next day before you pile on a sprint workout. You need rest or easy days to make sure your legs fully recover and benefit from these strength workouts.

Don’t be afraid if your weekly ride time still seems low, you don’t need long rides for cross, you need HARD rides with rest in between.

Last but not least – race! No workout will make you taste blood like a cross race.

Additional BONUS Tip from 2 X Masters Canadian Champion. Johnny Fokkema: Just finished reading a cool article on tires could be useful to forward to new racers. Check it out here.

6) Stuff for Sale!!

We have a few things for sale, either me, Mag 3 Auger award winner Stefan or Wendy.

Wendy: I will be bringing down a rack of older team clothing to the Duncan race for sale. Some lightly used. Some new. Cash only.

Mag 3 Auger award Winner Stefan.
I am selling my Fuji Cross bike. When you can not ride one bike because of a broken wrist, 2 seems more than excessive.
Details: 58 cm Fuji Cyclocross bike – $750 OBO – well ridden but super solid. Never crashed. New rear rim and drive train last winter. Great starter cx bike!
– Frame & Fork
– Frame Construction: TIG-welded
– Frame Tubing Material: X-Fusion Quaternary Aluminum
– Fork Brand & Model: Fuji Custom Cyclocross
– Fork Material: Carbon fiber composite w/aluminum steerer, aero crown

Components
– Brakeset: Avid Shorty 4 brakes, Shimano 105 STI Dual Control levers
– Shift Levers: Shimano 105 STI Dual Control
– Front Derailleur: Shimano 105, bottom-pull/clamp-on 28.6mm
– Rear Derailleur: Shimano 105 SS
– Crankset: Ritchey Pro Cross, 38/48 teeth
– Pedals: Shimano 959

IFFFF you are interested let me know as I can bring it down to Duncan for you to check out… NO you can NOT race it to try it out!

Normon.
I am selling one of my 56cm Major Jake’s . Scandium Frame. Alpha Q Fork. Super NiCE! Dura Ace Shifters and rear DR. FSA. Brand new wheels… $1800. Pro Level bike at mid level price. If you want more details or for me to bring this bike to Duncan let me know ahead of time.

7) Accommodations for the Double Header in Victoria.

And are thinking about staying at our host hotel the Howard Johnston I have heard from Dan Brady the Hotel General Manager that the hotel is quite busy for that weekend, so book early!! They are giving our cross racers a GREAT deal of $79/night so take advantage of it if you need a place to stay.

The email for the Victoria hotel is suites@hojovictoria.ca website is www.hojovictoria.ca

8) SINGLE SPEED CHAMPS

The next race after this one will be the Intercontinental Nutcase Single Speed Championships of the Universe at Fletchers Farm on October 31st. We will be sending out tips from Corey Pikes of Oak Bay Bikes in Nanaimo on how to make your bike a single speed. We will also have tips from the current Single Speed Cross WORLD CHAMPION… our own Drew MacKenzie on how to get yourself ready for the Single Speed Champs… he will fill in for Wendy Simms until after the SS Race.

9) Repeat News Item: Series Schedule

HISTORY: September 13th. Series Race #1 FSA Cup at Beban Park
HISTORY: October 4th. Series Race #2: Kona Kup at Bowen Park in Nanaimo

October 18th. Series Race #3. Crosstoberfest at Providence Farm in Duncan. Last year this course had “le petite massive” which made for a different turn out at the front in some of the categories. This year the “massive” is OUT and there will be more terrain at Providence used, also BBQ and food so bring your $$. Check the race guide and don’t be late!! Experience Cycling Club will be organizing this event again for the 3rd year in a row..

October 31st. Nutcase Intercontinental Single Speed Championships of the Universe! At Fletchers Farm. Not a series event and NOT one to be missed. This will be quite a bit different from some of our other races, full details to follow… but needless to say we will have some different course options set up than past Fletcher’s Farm Races. One GEAR only will be the most fun at a cross race this year.

November 7th and 8th. Series Races #4 and #5 will be in Victoria. #4 at a new venue at Slugget Farms in Central Saanich and #5 possibly at JDF and possibly a new location. IF it is at JDF it will be a slightly different course than last year as the BMX track is gone… so stay tuned on this one.

November 22nd. Series Race #6 and Series FINAL. Ian Craib has organized a new venue and thus a new course at beautiful Hogwarts Castle. OK it is not Hogwarts but it is Shawnigan Lake school which should be awesome!

10) Dave Shishkoff Section

Two Clinics and Mini ‘Cross Comps Remain

This Saturday we welcome guest instructor and just-titled 2009 Canadian National Cyclocross Champion Alison Sydor to share with us her wealth of wisdom and experiences from her accomplished racing career. Meet us at Oak Bay Bikes at 9am, and we’ll roll out from there. It’s free, and people of all levels of fitness and experience are encouraged and welcome to join us. It’s great practice, and an ideal warm-up before Sunday’s ‘Cross on the Rock race.

Also, if you’d rather get your own training ride in, be sure to swing by Beacon Hill Park and join us at noon for the 3rd installment of our Mini ‘Cross Comps, the Shoulder & Run Hill Climb Spint! Yes, it will be as awkward and challenging to do as to pronounce, with lots of running and off-camber riding in store for this short, timed event. Find us near the soccer pitches at noon to join in the fun. Cost: free! Our final Mini ‘Cross Comp will be the Short Track Sprint Showdown next week (Sat, Oct 24th), dontcha dare miss it!

As always, the details can be found at our website below, along with lots of other useful local cyclocross info including results from the past two Mini ‘Cross Comps. Check them out here.

11) Perpetual Item: Licensing requirements for the Cross on the Rock Series for 2009.

THERE IS ONE THING THAT YOU HAVE TO REMEMBER FOR ALL OF OUR EVENTS and that is YOUR CYCLING BC LICENSE! I am YELLING THIS ONE. PUT IT WITH YOUR BIKE. PUT IT IN YOUR WALLET. PUT IT IN YOUR CARŠ.WHERE EVER YOU WILL NOT FORGET IT. IF you forget your license. NOTHING can save you… so don’t ever argue with our registration person. IF YOU FORGET YOUR LICENSE you WILL be paying an extra $10 to race. I don’t care if I have known you for 15 years… it does not matter… to race you have to have your license OR you have to have $10. NO EXCEPTIONS. NONE! (OUR Registration GIRL is ruthless on this!)

FULL UCI LICENSES HAVE BEEN DISCOUNTED FOR THE FALL ON THE CYCLING BC WEB SITE. You will need one of these IF you are racing off the Island. IF you are only racing on the island you need a regional road license to rip it up.

Unfortunately the licensing options are not the clearest part of our new agreement and sanctioning with Cycling BC. We will be working with Cycling BC to make this more simple in 2010 but because of the structure of their organization everything has to pass through the AGM to be changed… and the AGM is in the fall so we are stuck with this for 2009… but the good news is that we can work with it and see how it goes.

So to try to clarify the requirements:

Everyone is welcome at our events!
Our series will have an option for those that do not have any Cycling BC affiliation or license as we did in 2008. This will be available for a higher price than the regular price of the race. In 2009 it was $5 as the events were subsidizing those that did not have a GRMBA license. This year it will be $10. SO those without ANY LICENSE can race cross our events in 2009.

You can do our events without paying any extra:
– If you have purchased a full UCI race license for 2009 for EITHER Road OR Road with MTB
– If you have purchased a Cycling BC citizen license for 2009 for ROAD
– If you have purchased a Cycling BC citizen license for 2009 for MTB you have to pay $9 to upgrade your license add road/cyclocrossŠdo it NOW!

For a description of Cycling BC licensing options, click here.

The Citizen License allows you to race any event in the Provincial calendar for Road, MTB and Cross.

A Citizen License does NOT allow you to race at the National Championships or outside of B.C.

I hope that is kind of clear? If not fire questions to me and I will try to get them sorted.