CRCA News October 2004 - Century Road Club Association

CRCA News October 2004 – Volume 16, Number 10Time Trial TacticsBy David Sean JordanWhat is the correct tactic for a racethat seems on the surface to haveonly one: Start fast, sustain and finishfaster?The hardest part of any athleticevent based on time and distance isthe ability to measure your own bestindividual effort for the best time onthe day, but on another level the besteffort relative to the other competitors.Why would it be an advantage tostart after your rival?Even track and field’s 100m sprintis an endurance event – testing muscularendurance – as even the verybest are slowing down halfway totwo-thirds down the lane. So how doyou approach the tactic of pacingwhen the event lasts over two hours(the Italians got it down to 1:54) as inthe 100km TTT. The problem is howfast can you get up to speed and howlong can you maintain it given somany variables like wind, weather,hills, and teamwork.Without going into specific trainingand preparation, your body hasseveral pathways to supply and maintainenergy levels (I won’t overstepand make any outright scientificstatements, but lets get the basicunderstanding. ATP is your final energydestination, that’s what our musclesuse to function. How we supplyour body with ATP is the athletesdilemma. Can you say Kreb’s Cycle?)Time and Intensity are the twovariables that will determine whetheror not any effort can be achieved. Youcan’t sustain either muscularly letalone aerobically any true sprintintensity beyond a few seconds. Yourbody will always begin its search forenergy at the cell level then expandout to other metabolic systems aslong as the level of intensity can bemaintained in terms of muscularendurance, then the body will drawfrom the cell eventually gaining thesupport of the cardio-vascular-ventilatorysystems in order to transportoxygen and fuel to the cell, and CO2and other unspent by-products awayfrom the cellYou know you are working aerobicsystems primarily when you can“feel” that you are not increasing theburning sensation in your workingmuscles. Are you gasping for air likea fish out of the sea? Can you whistlea show tune? Somewhere in betweenthose two intensities is your maximumsustainable intensity (for anyNominations Openfor 2005 CRCABoardCRCA is a volunteer organization,with members operating the club. Thekey volunteers are the members ofour board of directors, whose termscover the calendar year. We are nowaccepting nominations for the boardfor 2005. Nominations must be secondedand accepted. Members maynominate themselves.[continues page 7][continues page 6]Success in VermontCRCA riders had a lot of success athe rugged Green Mountain StageRace in Vermont over Labor Dayweekend. Some highlights includestage wins by Anne Marie Miller in the“queen” stage – the Mad River RoadRace – in the elite women’s race, andTed Neu winning the prologue in thecat 4 masters, plus CRCA-Aquafinaputting a rider into second in GC inthe elite women. Above are AngelaJohnson (left) and Kelleigh Dulany(right) who were second and third inthe Burlington Criterium in the cat 4women’s field. ?December 14! Savethe Date! Herald inthe New Year! BeSwanky!The CRCA Holiday Party is set forTuesday, December 14 at SenorSwanky’s on Columbus Avenue and85 th Street. Details to follow in thenext newsletter. ?

CRCA BoardMinutes of Board of Directors Meetings2President (Acting)Mark Siega · president@crca.netVP of Rider DevelopmentMark Siegariderdevelopment@crca.netVP of RacingEugene Boronow718.454.4276 · clubracing@crca.netTreasurerRebecca Kohtreasurer@crca.netSecretaryPhil Simpson212.397.7317 – Fax 212.956.2164 ·secretary@crca.netDirector of Open RacingAdam Handleropenracing@crca.netDirector of TeamsMarc Mauceri212.749.2685 · teams@crca.netCommunications DirectorJohn Tomlinson212 362-1608 · newsletter@crca.netMarshal DirectorRob Sternmarshal@crca.netDirector of Public RelationsFerdie Scharfpublicrelations@crca.netMembership DirectorTed Neumembership@crca.netCentury Road Club AssociationBox 20412, Greeley Square StationNew York, NY 10001-9992www.crca.netAbout This NewsletterCentury is published monthly by theCentury Road Club Association (CRCA),a nonprofit competitive cycling organizationin New York City. Opinionsexpressed herein do not necessarilyreflect the policies of CRCA.Submission of material (except displayadvertising and photos) should be madevia email newsletter@crca.net. Contactthat email address for instructions onsubmission of photos and display ads.Deadline for each issue is the 15 th ofthe preceding month.We cannot guarantee the publication ofeverything received. Submissions aresubject to change under editorialreview.Display Advertising Rates for cameraready copy are: 4.83 x 3.5 $50; 7.5 x 5$90, 7.5 x 10 $150.Material in this newsletter is copyright© 2004 Century Road Club Associationand/or the authors/photographers.July 12By John TomlinsonThe monthly meeting of the Board ofDirectors of the Century Road ClubAssociation was held at La Cocina.Board members present were EugeneBoronow, Adam Handler, Becky Koh,Ted Neu, Ferdie Scharf, Mark Siegaand John Tomlinson. Brian Carolanwas also present. Mark presided.The minutes of the June 7, 2004meeting were approved.The next meeting was set forAugust 2.We briefly discusses coaching,with a suggesting of more attentionto beginners skills.We also discussed juniors coaching,which Pete Barlin provides, andsuggested expanding this to includeespoirs. Also there was interest in givinga budget to the junior/espoirscoach to use as he/she determines isappropriate. A suggestion was madeto have a junior/espoirs clinic, ideallyshortly before the Maltese race.In club racing, Mark will tell theRace Directors to make sure whoeveris the Chief Official at the eventsends in the Chief Official’s report tothe USAC.Becky helped get one new cellphone, which Alex Rodriguez has.Alex will put a message on it.Adam reported that AdamKaufman of the Central ParkConservancy is alarmed by the badtreatment some cyclists are giving toother park users (including him) –buzzing by and yelling. He would likeCRCA’s help in addressing this problem.Adam will contact Kaufman andset a time for several CRCA membersto observe the problems in the Parkand brainstorm some activities todeal with them. These might includesome sort of cycling safety/etiquetteoutreach.Adam also reported that Kaufmanwants us to not have the marshal atWest 90 th Street use a whistle due toongoing complaints from a nearbyresident. Adam will tell Rob Sternabout this to make sure it gets in themarshal instructions.We discussed the annual membershipmeeting. It should be held inOctober. Brian Carolan will develop adraft agenda for the event. The aim isto get some member feedback and getmore people involved in helping theclub function.Ted will talk with Nick Black aboutthe database upgrades which everyonefeels are important.Ferdie again raised the issue ofarchival member data that is containedonly in the Foxpro database. JTpointed out that a decision had beenmade about this in an earlier boardmeeting and suggested that if Ferdiefelt is still important, data fromFoxpro could be exported as a CSVfile (or similar universal format)rather than involving Nick Black inthis.We briefly discussed the Mengonirace. Preparations seem good. Themoto drivers should be re-briefed tomake sure they do a particularly goodjob for this race.Thanks were given to Adam andeveryone that helped with the Malteserace.Ted raised the issues of how toimprove registration at club time trials.All attempts should be made tominimize the amount of informationthat needs to be written down by registrars– additional details can beadded after registration is over. JTsuggested pre-registration only forteam time trials but this idea as discarded.At 9:15 the meeting adjourned.

August 2By Phil SimpsonThe monthly meeting of the Board ofDirectors was held on August 2, 2004commencing at 6:30PM at La Cocina.Board members Mark Siega, FerdieScharf, Rob Stern, Becky Koh, TedNeu, John Tomlinson, EugeneBoronow, Adam Handler, MarcMauceri, and Phil Simpson were present.Acting president Mark Siegapresided. Also present were BrianCarolan and Todd Carter.The minutes of the July meetingwere approved.The next meeting will be held onMonday, September 13 at 6:30PM atthe home of Rob Stern.There was discussion about whereracers should leave their bags duringraces. Parks has stated that it doesnot want bags piled on the east sideof the road at the S/F line, becausethat may damage the newly restoredgrass. The board decided to havebags placed on the west side of theroad near the large rock, and toassign a marshal to assure that noone leaves their bag on the east side.Rob is to talk to Paulette (marshalcaptain) about this.Becky reported that the Club hasapproximately $52,000 in its account,including the Harriman race monies.It was noted that the Mengoni race isplanned to have a cash flow of plusor minus somewhat less than $1,000– i.e. it will roughly break-even.The Club owes the CP Conservancy$5,000. It was decided to pay thatamount in approximately one month.For the Mengoni race, Adam is toarrange with Adam Kauffman to havethe park’s bathrooms opened at 5:30am, rather than renting port-o-sans.Ted reported that the Club hascollected $41,590 in dues to date, versusapproximately $45,000 at thistime last year. There are 459 racingmembers and 60 associates, versus515 and 60, respectively, at this timelast year. These numbers prompted adiscussion about giving discounts formembers based on clinic participationor joining late in the year. It wasdecided that discounts should be tiedin to clinics. The MembershipDirector decided that if a rider joinsas a new member after October 1their $40 membership fee covers2004 and 2005 (this does not applyto renewals).There was a discussion aboutwomen racing in the various fields.Women choose fields based on theirdiscretion, assuming they haveachieved the requisite USCF category.No problems have been observed bythe presence of women racing in anyof the fields.The Men’s Clinic recently put onby Sanchez/Metro was then discussed.There were over 80 participantsin the clinic. It was noted thatno one-day licenses were sold, anapparent oversight. This prompted adiscussion about the need for a clinicprotocol. JT is to ask FrancesHarrison for a write-up about howclinics were run last year. It was alsodetermined that the Secretary will bein charge of overseeing clinics toassure that a protocol exists and thatit is followed, and that at least oneboard member should be in attendanceat each clinic.The board then discussed withTodd Carter issues of having onlinemembership renewal and ability ofmembers to access and update theirpersonal information. There was generalagreement that providing membersthe ability to renew membershipsonline, and to select marshalingdates online, would be valuable to themembers and useful to the boardmembers charged with membershipand marshaling. A first step may beto provide members with the abilityto update their membership informationonline. This topic is to be pursuedfurther.Rob reported that there areenough potential marshals to runthrough the end of the season, andsuspensions for missing marshalingassignments are way down. Also, thenumber of people making up suspensionsis way up. It’s all good. Even so,Rob will add a statement about theimportance of marshaling to themembership renewal forms. Rob alsoreported that Paulette is eager toclean out the trailer. 400 new whistlesare on order, at a cost of 30cents/whistle. It was suggested thatmarshals keep and re-use the whistlesthey pick up.Rob will be away August 13–23.Ferdie will cover in his absence.Adam asked if the Club hasenough marshals to add additionalopen races in the spring. Not likely -the Club is breaking even on marshals.Discussion about a back-up racedirector was tabled.Brian reported on the upcomingmembership meeting. He has threepossible sites – Hunter College,Columbia, and AYH. As for content ofthe meeting, it will be to update themembers, obtain input from members,and develop member involvementin running the Club. Brian is toselect a date for the meeting. Allboard members are to write a briefdescription of the function of theirposition, and post it to the YahooCRCABOD folder.There was a discussion aboutwaiving marshaling duty for AndyShen in light of his contribution ofphotographs. It was decided that Robmay negotiate such an arrangementwith Andy.There was discussion about havinga special jersey for the club champions.Marc is to poll the sub-team captainsabout their feelings, since a clubchampions jersey would not havesponsor logos of the winner’s subteam.At 9:00 the meeting adjourned. ?3

Club Race Results4September 11 Team Time TrialMen Time Lap 1 Lap 2 Lap 3 Race #1. Alex Gulla (1/2/3), Ken Harris (1/2/3), Michael Henson (1/2/3),Craig Upton (1/2/3) – VisitBritain 37:46 12:26 12:39 12:41 102. Justin Lubeley (1/2/3), Thomas Pennell (40+), Pascal Sauvayre (40+),David Taylor (1/2/3)–Blue Ribbon-Translations 39:22 13:02 13:09 13:11 123. Kevin Molloy (1/2/3), Basil Moutsopoulos (1/2/3), Chris Rozdilsky (1/2/3),Lee Sossen (1/2/3) – Sakonnet Technology 39:42 13:15 13:18 13:09 134. Thomas Auth (4/5), Robert Neal (1/2/3), Christopher Ryan (40+),David Wagener (50+) – CRCA 39:51 13:17 13:17 13:17 85. Eric Berend (40+), Anthony Taylor (40+), Inson Wood (1/2/3),Brent Greenberg (1/2/3) –Foundation 40:15 13:12 13:30 13:33 236. Jaime Garcia (4/5), Andy Shen (4/5), Michael Sherry (1/2/3),Dmitri Wilkins (4/5) – Merrill Lynch/Stelvio Teamwear 40:25 13:33 13:32 13:20 147. Roger Friedman (40+), Anthony Lowe (4/5), Leon Moser (1/2/3),Ted Neu (4/5) – VisitBritain 41:24 13:28 13:56 14:00 168. Daniel Byrne (1/2/3), David Smith (1/2/3), Scott Willingham (40+)Sanchez-Metro 41:32 13:25 14:29 13:38 159. Mark Brinken (1/2/3), Mihael Ginghina (1/2/3), Christopher Pile (1/2/3),Mark Siega (1/2/3) – ReMax 41:42 13:37 14:01 14:04 2110. Robert Gray (50+), Christopher Griffen (40+), Jacek Lewandowski (40+),Thomas Mattioli (4/5) – Moneygram 42:02 13:53 14:05 14:04 311. Marc Cesare (1/2/3), Chung Chiang (1/2/3), Dan Schmalz (1/2/3),Vinny Vicari (40+) – Sanchez-Metro 42:41 14:12 14:19 14:10 1812. Hal Dillon (4/5), Adam Handler (4/5), Justin Inglis (4/5),Richard Wolf (40+) – Foundation 43:02 14:23 14:25 14:14 113. Andres Cohen (4/5), John Kuhn (40+), Justin Reid (4/5),Ivry Semel (40+) – VisitBritain 43:34 14:15 14:34 14:45 1714. Thomas Kempner (50+), Earl Osborne (50+),Scott Phillips (50+) – Foundation 44:07 15:10 14:25 14:32 915. Daniel Bernard (1/2/3), Dean Brizel (40+), Craig Goodstein (4/5)Merrill Lynch/Stelvio Teamwear 44:33 14:52 14:51 14:50 716. Timothy Claudio (40+), Frank Curry (40+), Thomas Kabacinski (4/5),Adam Seidman (4/5) – Bennett’s Bicycles 46:36 15:23 15:30 15:43 19Mixed Sex Time Lap 1 Lap 2 Lap 3 Race #1. Llewellyn Connolly (50+), Jennifer LaPlante (W), Kimani Nielsen (W),Brian Stockmaster (4/5) – CRCA 45:32 15:00 15:12 15:20 5Women Time Lap 1 Lap 2 Lap 3 Race #1. Tara Parsons, Julie Upton, Rebecah Wassner – Aquafina 44:23 14:47 14:35 15:01 22. Angela Johnson, Ellen Moses, Jamie Nicholson-Leener –Composite 44:48 14:35 15:01 15:12 113. Hannah Long, Cindy Ma, Sarah Sauvayre – Sanchez-Metro 45:03 14:45 15:12 15:06 44. Jaimie Epstein, Rebecca Koh, Rachel Lederman –Radical Media 45:43 14:49 15:29 15:25 245. Kelleigh Dulany, Elizabeth Renaud, Kristi Roberts –Sanchez-Metro 47:47 15:20 16:20 16:07 206. Marie DeRosa, Caroline Lam, LaNola Kathleen Stone –CRCA 48:45 16:24 16:07 16:14 227. Eve Ashcraft, Elizabeth Seward – Senor Swanky’s 49:28 16:18 16:28 16:42 6

CRCA Race ScheduleSign-in opens 45 minutes before race start at the Rambles parking lot, near start-finish line at the top of Cat’s Paw Hill.Fields may be combined if there are insufficient motorcycles; number of laps my be reduced because of weather. Allraces are scratch unless otherwise indicated.For a complete calendar and last-minute updates about CRCA races, as well as and links to calendars with informationabout other local races, visit www.crca.net and click on “Race Schedule.”Date Start Time DetailsSaturday, Oct 2 6:45AM A (6, Championship, Team Cup), B/C (5), Women (5, Championship, Team Cup)Saturday, Oct 16 7:00AM A (5), B (5), C (4), 40+ (5, Championship, women 35+ allowed)Saturday, Oct 23 7:15AM A (4), B (4), C (3)Saturday, Nov 20 6:45AM A (6), B (5), C (4)One additional race may be scheduled this fall.Rule Britannia!By Marc Mauceri, Director of Teamsto perfect the team tactics that are sonecessary to deliver the goods inCentral Park type events, and to helpand sprints. It’s a dogfight for thetwo remaining spots on the podium,and although Sakonnet has to be con-The inaugural B Team Challenge hashone these skills for when our riderssidered the favorite for the silver,been captured decisively by the red-progressed up the ranks. Overall wethey’ll see strong competition fromcoats – VisitBritain will take home thewere delighted to win this inauguralReMax, Next, Blue Ribbon, Sanchez-trophy honoring the best CRCA sub-event and thank the CRCA Board forMetro and Foundation.team competing in the B field. Withcoming up with this initiative. It’sThe most exciting team seriessprinter Anthony Lowe winning twoequally pleasing to note that 5 of ourcompetition in 2004 has definitelyof the Team Challenge races and aB team riders at the start of the sea-taken place in the women’s field –strong team effort throughout the sixson are now A riders – with a fewgoing into the final Women’s Cuprace series, VisitBritain fully deservestop honors.more to follow!”Not to be outdone, the VisitBritainrace, Sanchez-Metro leads Aquafinaby only 40 points. On October 2, we’ll5VisitBritain captain Justin ReidA squad has locked up the Team Cupwitness a titanic struggle betweencommented, “the season long aim ofseries with one race remaining.these dominant teams as they bothVisitBritain’s Cat 4 Team was to getUpton, Gulla, Henson ...like the mid-fight to come out on top.as many upgraded to Cat 3/A fieldstatus as possible. The B Teamdle order of the Yankees, these threewarriors along with Moser and HarrisMay the strongest (and smartest)women win! ?Challenge provided the ideal platformracked up points in time trials, breaksCoaching and FallRidingCheck the website for possible informationon coaching and fall rides. ?Andy Shen photo

[Board Nominations, continued]Information about each positionPresident if the President shall befrom the club’s bylaws follows. Feelincapacitated or in any way unable toThe Membership Director shall pro-free to contact any board memberperform those duties.mote membership in the Association;about these positions or the board inThe Vice President of Racingrespond to membership inquiries;general. I’d add that the Director ofshall be responsible for planning,receive membership applications andTeams designs the various season-organizing and directing the racingdues payments; forward dueslong team series. And management ofactivities of the Association, with thereceived to the Treasurer; acknowl-the CRCA website is not part of theassistance of a committee that mayedge new members; and maintain aCommunications Director’s portfoliocomprise members and nonmembers;roster of Association members andbut has been done as a team duty orshall submit a schedule of plannedprepare it for publication in theseparate volunteer effort.racing activities to thenewsletter.Beyond the specific duties, allCommunications Director for publica-The Communications DirectorBoard members are responsible fortion in the newsletter, and, with theshall be responsible for the composi-setting general policies, determiningapproval of the Board of Directors,tion, production and distribution tohow we spend our funds, and givingmay establish rules governing thethe membership of the membershipthe CRCA direction. Although I hopeconduct of Association races.newsletter, which shall include a listall the current board members planThe Secretary shall give notice ofof all Association events, a summaryto run to serve again in 2005, I thinkand attend Association membershipof the proceedings of the Board ofcontested elections are a good thing.meetings and Board of DirectorsDirectors meetings, any other busi-Nominations must be received bymeetings; shall keep a record of suchness the Board of Directors mayOctober 28 – either by mail to theproceedings; shall submit a summaryorder for distribution to the member-CRCA website or by phone or email toof such proceedings to theship, and, at the Communicationsa current board member (see mast-Communications Director for publica-Director’s discretion, any materialshead on page 2 for contact info). I’mtion in the newsletter; shall maintainsubmitted for publication by mem-happy to take nominations ata record of Association policies; andbers or nonmembers.communications@crca.net.shall provide a copy of the currentThe Marshal Director shall be6Responsibilities byPosition (from bylaws)by-laws, policies, or any minutesupon request by any member.The Treasurer shall keep anaccount of all moneys received andresponsible for planning, organizingand directing the fulfillment of theAssociation’s needs for marshals atraces, including the development ofThe President shall be the chief exec-expended by and for the Association;marshal procedures and policy, theutive officer of the Association andshall make disbursements authorizedscheduling of members’ marshalingshall represent, or assign a memberby the Board of Directors; shall pres-assignments, the appointment of ato represent, the Association to allent a written report of the financialMarshal Captain for each race andoutside parties, shall ensure that thecondition of the Association as of themaintaining records of members’agenda at all membership and Boardlast business day of each fiscal quar-marshaling service.of Directors meetings is carried out,ter; and shall render a complete state-The Director of Open Racingand shall ensure that other electedment of the Association’s financialshall be responsible for the adminis-officers are pursuing the duties ofcondition and inventory of propertytrative tasks in running an open race,their respective offices.as of December 31 of each year forincluding filings with the Parks Dept.,The Vice President of RiderDevelopment shall be responsiblepresentation as the Board may direct.The Public Relations Directorthe USCF and others as necessary.The Director shall coordinate with thefor planning, organizing and directingshall represent the Association to thepromoter by maintaining a schedulethe training and development activi-media, government and other organi-of job deadlines in order to bring theties of the Association, with the assis-zations on al issues of public opinionrace to a successful completion.tance of a committee that may com-and attitudes, in order to win andThe Director of Teams shall beprise members and nonmembers;maintain public and government sup-responsible for arranging team contri-shall submit a schedule of plannedport for the Association, its programsbutions to the Association; providetraining and development activities toand cyclists in general; and advise theup-to-date roster of teams and teamthe Communications Director forBoard of Directors on the public rela-members to the Board of Directorspublication in the newsletter; andshall assume the regular duties of thetions implications of Association policyand program decisions.and as required by others, and maintainliaison with team managers. ?

[TT Tactics, continued]given speed, distance or duration). Icadence goal(s)? Work steadily up toCentral Park (in June 1995, when Ilike to measure my efforts in terms ofthat pace on flat terrain over a sever-teamed up with Morgan Stebbins totime sustained as that reduces theal minute long effort, like going updo 38:14 in a two-person, three-lapvariables in training, and progressionthe Eastside of the Central Park fromTTT) have always been from the startcan be determined as greater speedthe top of Cat’s Paw Hill to the bot-line to top of the west 96th streetand/or distance is achieve using thetom of Harlem Hill (110 th street). Youroller on the first lap. We had fairlysame metabolic intensity.should never go into the zone ofeven splits, 12:45 plus or minus onlyCell-anaerobic-aerobic, the effort isintensity that gives you the feedbacka few seconds. This is the next impor-about time and intensity as wethat you need to slow down in ordertant technique. Even Splits. Pick apartattempt to meet any particular energyto sustain. That would be going toothe course and have landmarks break-demand. That energy demand willhard during your warm up period.ing down the lap, not just lap by lap.already be decided for you based onThe final stage of your warm up isKnow your splits in training, in orderthe expected time to complete thegetting ready for the intensity andto match them on race day.distance. If it is less 2 minutes, it isexplosiveness of the start. For theAn easy breakdown would be topessentially a sprint within the muscu-most part you should take a conser-of Cat’s Paw to Engineers’ Gate to thelar endurance systems even though avative approach and allow severalbottom of 110 th street hill to Westlarge part of training is cardio basedminutes of buildup to get up to speed85 th street crosswalk to West 72 ndto support the necessary intensitylike the previous stage of your warmstreet cutoff to the Boathouse. Thereand to assist in quick recovery. Everup, but from a standing start withoutare so many easily marked lamppostswonder why a kilometer specialistany momentum, with a deliberateto provide you with accurate splits,would need to ride in the off-competi-progression of gears and range ofhave your Director Sportif, unless oftive phase of training over 300km inrpms as you find your favoritecourse he can follow in a team carone session?cadence and rhythm.with a megaphone and pounding theLet’s say its for the Central ParkAfter two or three starts, experi-door panel, at these landmarks toTime Trial, any number of laps, indi-ment in training for the best number,help with your pacing and call outvidual or team event. The duration ofand frequency (work/rest interval),accurate information regarding othereven one lap all out will always bebut after completion of this part ofriders and teams.longer than 10 minutes. Water bottleto the first person to guess whichthe warm up, you should be within 10minutes or less of your race startThe finish is when you decide youcan indeed go harder without worry7system is the most important: sprint,time. Final equipment, race number,of losing pace as the end is near.anaerobic or aerobic?hydration, and mental preparationUsually the last few minutes of effort,Right. So begin your warm up,should be completed within this timefor me it was from the Westsideespecially early morning, with theas well.descent past the Delacorte Theatre togoal of waking up the aerobic energyThe start: Know the riders startingthe finish line. But within the evensystem first. Light gears, like a briskjust in front and behind you, do notsplits and finish, you will havewalk tempo, the highest cadence andbase your final race tempo on theirmoments when you do go into thelowest muscular intensity that isexpected performance, but measurered, like every time stomping up thesmooth and comfortable. At least tenyour effort so that you find yourhills provided you can still crush theminutes in this stage for properrhythm quickly, with the leastdescents and flatter parts of theeffect, experiment is you have theamount of lactic acid, or burn. Thecourse?only good solid long termchance for the proper duration beforetime to go into the red zone is in thetraining from year to year will tell yougetting into the higher intensity. Thefinal minutes of the event, not the ini-the best time to go into the red, butpurpose of the warm up, like trainingtial few minutes But in as much asthere is always a lactic acid price toitself, is to provide the best stimula-you can sustain the total effort, getpay, and debt can tricky to payback,tion and preparation for the event onup to speed as quickly as possible.so best have an even tempo thanthe day without undue fatigue there-Train in similar conditions, time oferratic.by actually inhibiting performanceday, temperature, humidity, altitude,That’s a very simple look at pacinginstead of enhancing it.equipment, mental state, etc.techniques. What about seated orAfter your 10 minutes of brisk andUnderstand your variables and pre-standing? Aero positioning plays aeasy riding, think about the sustainedpare in order to reduce and minimizehuge impact on performance – what’seffort of the time trial. What is yourtheir effect on the day.best? What gears or cadence? Andaverage speed/heart rate/watts/The start for my best efforts inwhat about wheels and equipment:[continues page 9]

Kimani NielsenJulia Reid[TT Tactics, continued]Norbert O’ReillyJason ParkinTara ParsonsChristopher PileJustin ReidPatrick ReimerAlvin RodolfoOscar RosalesMitchell RosenPhil RowlandKeith J. RyanJeffrey ShandelBrian StockmasterGregory WetzelJohn WilkinsonTom ZiermannOctober 23Start Time: 7:15 AMWilliam AdamsCarlos RestrepoCarl RobertsDara SchaeferAntony SlokarScott TownsendRichard WolfNovember 20Start Time: 6:45amCraig AbramsEdward BennettDaniel BernardPaul CasinoMartin ClarkeRobert CliffordSusan CramerJason DanielianJohn DimayaJoseph FeintuchGreg Fioreaero helmet or regular ventilated helmet?Long- or short-sleeve?Leg/knee/arm warmers? Shoe covers?Hydration? Tire pressure and tread?What about number placement?Massage – pre- and post-race/workout?And what about mental visualizationand motivation?I wanted this to be a short articleto begin, as there are so many individualvariables to consider.Fundamentally, though, the Race ofTruth is the best race to determineyour physical progression. So do iteven if you cannot win, do it for thesake of future comparison, bragging/favoritebeverage buying rights,to better understand the effort ofPeter BarlinAnn-Marie BradyMariusz (Mark) BrinkenRobert CalandraPablo Diaz CastroMarc CesareBrad CronkAnne D’AngeloMichael DahlenArmand Della MonicaKate DurocherDean EngleCaryl GaleMihael GinghinaRobert GrayDavid GreenbergFrances HarrisonAndre HurniSteve HyltonJeff KingMichael KnopfCaroline LamLance LeenerPatrick Littlefieldothers who have also given their besteffort on the day. Most of all to enjoyyourself and challenge or limits!Thanks for reading, and pleasesend comments or questions forfuture newsletters to me atdjcoaching@aol.com.In Boca al Lupo! Bon Courage!Here’s to Eyeballs Backwards, BlurredVision, Stomach Evacuating, Ridingon the Rivet Time Trials!!! ?9Eric FaberCindy MaElisa GagnonBenny MaMark GernitisLee MaloneAndrea GrossmanGregory HaginStephen HarveyDonna Holmes-LiptonMatthew HowardDavid IstvanLeslie JenningsBill JensenThomas KabacinskiKira KrenichynKatherine LambdenSteven MandrapaAnn Marie MillerDavid O’BrienDouglas P. O’NeillMasahiro OgyuJohn OlsenEarl OsborneJason ParkinScott PhillipsAaron PomeroyEustimio QuinteroAvoiding CrashingIn August there was a lively discussionin the unofficial CRCA mailinglist (www.jt10000.com/team/crcagroup.htm) about crashes inour races, and what riders might doto avoid them. In addition to repeatedsuggestions that members takeadvantage of the club’s coachng ses-Martha LeesJohn LoehnerHarris LonerganSteve ManningGerardo MartinezRobert MeyerRobin ReadElizabeth RenaudChristopher ScalaRichard SongRoman VassermanScot Willinghamsions, here are some of the ideasexpressed. I’d also urge you to readan article called “Staying Up” I wroteat www.jt10000.com/team/news/stayingup.htm). – John TomlinsonMike MoranTim NilsonPatti O’BrienThomas PennellInson WoodHope WrightFrom Jon HicksAs a B rider here are my two cents..."You talkin’ to me?” As a native ofKian Rafia[continues page 13]

Mengoni Grand Prix: “Fortune favors he who dares”By John Tomlinson10Nice weather greeted the racers at theclub’s 2004 Mengoni Grand Prix onSeptember 25, supported by longtimecycling patron Fred Mengoni.The course is just rolling roadsthrough Central Park, and in goodweather races typically come down tofield sprints. Not this year. In the pro-1-2 race, first-lap attacks by ridersincluding Greg Wolf (StelvioTeamwear) and Edwin Morel (GSGothm/Toga) came together into a21-rider break with powerful teamslike Gotham/Toga, Ideal Tile,Navigators and ACT-UPMC all havingat least two men in the move. The GSMengoni team missed the break completely,partially due to disarray followinga serious accident of 3-timewinner Wilson Vasquez. Others decidedagainst going and didn’t make iteither: Germany’s Sonke Thiel(Stevens-Hamburg) said “I was on VanHaesebroucke’s [Navigators] wheelwhen he went up, but I thought ‘It’stoo early’ and let him go.”Early in penultimate lap (withabout nine miles to go)Gotham/Toga’s Melito “Puya” Herediaand Ideal Tile’s Bill Elliston got clearof the rest of the break. Ellistondescribed it: “Puya was going reallyhard on the downhill leading into theclimb at the top of the park. I took apull and when I moved over, no oneelse would do anything. So I wentafter him. He still had a gap on me atthe top of the climb, so I yelled, hewaited, and that was it – we stayedaway. Really he was doing most of thework for the rest of the race. Like afreight train."Why the attack? With a smileHeredia said, “I wanted to win. I’vewanted to win this race for years. Itwas good to have a teammate in thebig break, but I was worried about JoePapp [America’s Cycling Team-UPMC]and the Navigators.”A few riders, including last year’sMarco Quezada photocat 3 winner Rob Lattanzi(CRCA/Next), made it across to thebreak late in the race, as cooperationbroke down and the field came closedue to chasing efforts from Mengoni,with individuals from CRCA-Conrad’s,CTS and other teams helping out.Mike Henson of CRCA/VisitBritainwas one of the riders trying to keepthe break clear, but reported that“The group was too big and notenough guys were working.” Still,most of the break was just ahead ofthe field at the end. As Mike McGinleyof CVC-Pig Iron put it “It was nice nothaving to deal with a huge mob at theend.” In the break, Uruguayan AlvaroTardaguila of America’s CyclingTeam-UPMC won the sprint for thirdover Van Haesebroucke.An early move also worked inmen’s 3 race, with six riders gettingaway early. Fourth place MichaelSherry of CRCA-Merrill Lynch-Stelviodescribed the move: “The break kindof formed in slow motion.VisitBritain’s Ken Harris was last tojoin to make the juncture but themain reason the gap got comfortable.”Winner Daniel Byrne(CRCA/Sanchez-Metro) was not veryconfident leading into the finish.“There was a prime sprint earlier andI got a touch of cramp then.” BernieMcGarry and Tom Cipolla of CTSrounded out the podium.The women’s race was the onlyone that finished in a field sprint,won by Ashley Kimmet of Colavita-Bolla. Kimmet improved one placeover the previous year, as did runnerupCatherine Powers of La Grange.Caryl Gale of CRCA-Aquafina wasthird. Powers, who began racing inNew York City, described the finish as“tricky” adding “I used to have itdialed in but it’s been a long timesince I’ve raced in Central Park. I liketo go early but got a little bungled upwhen Betty Tyrell launched even earlierand then faded and pulled off tomy side. Still, it’s great to be back inNew York!” ?Left: Puya Heredia wins the pro-1-2; right: Daniel Byrne wins the 3s(Andy Shen photos)

Mengoni GP ResultsMen Pro-1-2Seven laps/42 miles, 100 riders1. Melito Heredia, GS Gothm/Toga (#36)2. Bill Elliston, Ideal Tile (#31)3. Alvaro Tardaguila, America’s Cycling Team - UPMC (#90)4. Franky VanHaesebroucke, Navigators/ Watchung Racing(#94)5. Greg Wolf, Stelvio Teamwear/Orbis Properties (#96)6. Bill Short, Land Rover (#84)7. Eneas Freyre, Americas Cycling Team/ UPMC (#34)8. Adam Pantastico, Ideal Tile (#14)9. John Semmelhack, ABD Cycling Team (#82)10. Kevin Molloy, CRCA-Sakonnet Technology (#56)11. Skip Foley (#33)12. John Durso, Liberty Cycle (#30)13. Robert Lattanzi, CRCA/Next (#44)14. Daniel Zmolik, NECSA/Cuevas (#100)15. Michael Mcginley, CVC (#53)16. Roger Aspholm, Westwood Velo (#5)17. Horace Burrowes (#18)18. Colin Sandberg, ESSM/GPOA Cycling (#76)19. Edwin Morel, GS Gotham/Toga (#57)20. Michael Miller, K2-Shirk’s Bike Shop (#54)21. Todd Herriott, Colavita Olive Oil Mens Pro Cycling Team(#37)22. Marty Nothstein, Navigators Insurance Cycling Team (#60)23. Sebastian Alexandre, Colavita Olive Oil Pro cycling team(#3)24. Lisban Quintero, NECSA/Cuevas (#71)25. Joseph Papp, America’s Cycling Team - UPMC (#63)26. Roosevelt Martes, GS Mengoni (#52)27. Anthony Alessio (#2)29. Michael Henson, CRCA/Visit Britain (#35)30. Christian Young, Ideal Tile/Brielle Cyclery (#98)31. Ward Solar, America’s Cycling Team - UPMC (#86)32. Haig Marino, CRCA-Conrad’s (#51)33. Craig Cook, CRC Association (#25)34. Jerry Kapko, Deno’s Wonder Wheel Cycling (#40)35. Ted Inoue, K2/Atlantic Racing (#41)36. Christopher Pile, CRCA/Remax (#67)37. Ed Krasnai, Bike Doctor/Cannondale (#43)38. Steve Hylton, Century Road Club Association (#38)40. Stephen Badger, CRCA/Sakonnet Technology (#6)41. Troy Kimball, Westwood Velo (#42)42. JP Partland, Kissena (#65)43. Jared Bunde (#16)44. Pete Petrillo, CVC Pig Iron Sports (#66)45. Martin Lechowicz, NECSA/Cuevas (#26)46. Sonke Thiel, Stevens-Von Hacht-Harvestehuder RVHamburg (#93)47. John Paproski, K2/Atlantic Racing (#64)48. Gerardo Castro, America’s Cycling Team - UPMC (#21)49. Eric Juzysta, Capitol Bike Racing Club–Albany, NY (#15)50. Leon Moser, CRCA/VisitBritain (#58)51. Anthony Taylor, CRCA-Foundation (#91)52. Chris Romero, CRCA/Sakonnet Technology (#74)53. Oscar Pineda, Stelvio Teamwear/Orbis Properties (#68)54. Karl Rahn, CRCA/Sakonnet Technology (#72)55. Marc Bertucco, ABD (#8)56. Somraj Seepersaud, NECSA ACT Espoir (#81)57. Alberto Blanco, Team 508/MBS (#10)59. Jonathan Lowenstein, Arc en Ceil Racing Team (#48)60. Mike Norton, Ideal Tile / Brielle Cyclery (#59)61. David Sommerville, Ideal Tile - Brielle Cyclery - YSG Racing(#87)62. Doug O’Neill, CTS (#62)63. Mateo Sasso, America’s Cycling Team - UPMC (#77)Other finishers unplacedWomen Pro-1-2-3Five laps/30 miles, 24 riders1. Ashley Kimmett, Colavita Women’s Team (#214)2. Catherine Powers, La Grange (#221)3. Caryl Gale, CRCA-Aquafina (#205)4. Sarah Caravella, Team Cadence (#202)5. Sarah Chubb Sauvayre, CRCA/Sanchez-Metro (#203)6. Anne-Marie Miller, Verizon Wireless - Wheelworks (#216)7. Juana Fernandez, Dominican Republic (#226)8. Lisa Jellett, CTS/Cranford (#209)9. Alison Fischer, East Coast Velo (#204)10. Caroline Hacker, Evolution Racing (#208)11. Ellen Moses, CRCA/Foundation (#217)12. Brenda Nevins, Verizon Wireless - Wheelworks (#218)13. Leslie Jennings, CRCA/Radical Media (#210)14. Jacqueline Paull, Land Rover (#220)15. Tara Parsons, CRCA/Aquafina (#219)16. Veronica Jennings, CTS/Velocity (#211)17. Cindy Ma, CRCA/Sanchez-Metro (#215)18. Elizabeth Renaud, CRCA/Sanchez Metro (#222)19. Alaina Gurski (#207)20. Reem Jishi, CRCA/Radical Media (#212)Other finishers: Angela Johnson (Axis/CRCA),Kristi Roberts (CRCA/Sanchez-Metro),Ann Marie Shrader (Somerset Wheelmen) andElizabeth Tyrell (Somerset Wheelmen)11

12Above: Women’s podium with (left to right) CatherinePowers, Ashley Kimmet and Caryl Gale (MarcoQuezada photo)Below: Kevin MolloyBottom: Bernie McGarry and Michael Sherry (Andy Shenphotos)More photos by Andy and Marco are atwww.mlracingteam.comMen Category 3Six laps/36 miles, 80 riders1. Daniel Byrne, CRCA/Sanchez-Metro (#310)2. Bernard McGarry, CTS/ Cranford (#349)3. Thomas Cipolla, CTS (#319)4. Michael Sherry, CRCA/Merrill Lynch/ Stelvio TeamWEAR(#367)5. Barry Miller, Unione Sportiva Italiana (#351)6. Ken Harris, CRCA/VisitBritain (#334)7. Chris Gugliemo, CTS (#332)8. Garrett Crooks, Northeast Bicycles Road Club (#322)9. Brian Wolf, Bethel Cycle (#378)10. Richard Gonzalez, Team Bikery/Shebell (#328)11. Matthew Howard, CRCA/Blue Ribbon - Translations.com(#338)12. Raymond Smith, Team Bikery- Shebell & shebell (#369)13. Roger Friedman, Visitbritain.com (#325)14. Vinny Vicari, Sanchez-Metro (#376)15. Marcos Grateraux, CRCA (#329)16. Robert L Brown Jr, Global Locate/MHB Cycling (#308)17. Jeff Cline, Kreb East End (#320)18. Rick Spear, Northeast Bicycles Road Club (#370)19. Jeffrey Hansen, bethelcycle sport club (#333)21. Eddie Burlem, Denos Wonder Wheels (#309)23. Anthony Lowe, VisitBritain/CRCA (#343)26. Unknown (#303)27. Andrew McGee, CRCA - Deutsche Bank / Renaissance (#350)28. Timothy Spence (#371)29. Chris Rassekh, WVU HealthCare (#362)30. Marc Mauceri, CRCA/Blue Ribbon - Translations.com (#348)31. Paul DeBartolo, GS Gotham/Toga (#323)32. Todd Sammann, CRCA - Deutsche Bank / Renaissance (#365)33. Greg Bartick, Tokeneke Road Club (#302)35. Matt Kupsky, Team Beacon (#341)36. Didier Blanc, Liberty Cycle (#307)37. Russell Young, Deno’s Wonder Wheel Cycling (#379)39. Jason Beerman, Hell’s Kitchen Cycling Team (#304)40. Peter Martin (#344)41. Brian Plouffe, Powder Ridge (#358)42. Robert Stern, CRCA/MoneyGram (#372)43. Wade Hess, Team Beacon (#336)44. Pat Gellineau, Team Squiggle (#326)45. Dan Bernard, CRCA/Deutsche Bank-Renaissance (#306)46. William Thompson, Bethel Cycle Sport (#373)47. Jackson Wandres, Deno’s Wonder Wheel Cycling (#337)50. Eric Ragot (#361)51. Zebulon Nelessen, Kissena Cycling Club (#355)52. Oscar Rosales, CRCA - Deutsche Bank / Renaissance (#364)Other finishers unplaced

[Avoiding Crashing, continued]Indiana I grew up playing basketball.is not favorable to me (and probablymore often because they are 5s or Cs.One of the hallmarks of great basket-for many others too). That said, I amLearn to handle your bike and toball defense is talking to let yourall for developing a range of skills butread a pack. Learn bunny hopping,teammates know what is happeningdo it wisely.curb jumping, slow riding, close rid-on the court (nothing like get blindsidedon a pick and roll by someoneFrom Tim Clarsening, bumping, falling (in grass) wheeltouching, water bottle pickup.that outweighs you by 50+ lbs!)Just my two cents worth, but the keyHow many of you can do a trackDuring races I let people know if I amto avoiding mass crashes is to makestand on your road bike?passing them on the left/right espe-the racing harder. If you are afraid ofHow many of you can ride in a fig-cially when it is a narrow passagegoing down in a mass sprint from theure eight where the diameter of eachand/or there is a chance that theyboat house, then the idea is to makehalf is six feet?may want to go for the same space.sure there is not going to be one.How many of you can pedal clock-Similarly, if I am in their “blind spot”Attack from further out, get yourwise in a 24-foot diameter circle,to the side and behind I let themteam working try and blow the raceusing only your left hand to steer?know I am there, especially if I senseapart from the gun. the races in theAnd then using your right hand?they might need or want to make apark are perfect for learning aboutHow many of you can win at amove into my line. Call it “defensive”this type of racing, or for trainingslow race in a circle of 10 feet andriding but I can’t see any downside tothem if you already know about it.three other riders?giving a shout out at times. My feel-There should only ever be one or twoDo you know the mechanics ofing is that this applies during theteams who actually want it to come tocountersteering on a bike?entirety of the race.a sprint, and the rest should be doingIf your back wheel locks up andPatience is a virtue. Despite theeverything to try and break it up.slides, do you know how to handle it?fact that Central Park is a 6+ mileAlternatively, if it is going to comeIf you say “Yes” to all of the above,course that takes 14-15 minutes to godown to a mass sprint and you aremiss the skills clinic. Otherwise comearound, riders often take seeminglynot a gun sprinter, then you shouldlearn how not to fall and do it in acrazy risks to move up 5-10 feet dur-be on the front well before the boat-safe environment with a coach whoing the middle of a race that will lasthouse hammering for your teamteaches this sort of thing.1.5 hours. Notwithstanding the needto keep the pack moving or a desiremates and you should be so blown bythe boathouse that you are no longerAnd don’t follow bad wheels. Youlearn to watch. If someone is all over13to attack/counterattack, sometimesinvolved in it and hence not at risk inthe road, get in front of them! And ifthe road will open up for you if youthe event of a crash.you aren’t comfortable with a full outjust wait a few seconds. Then you canIf you are a gun sprinter then youfield sprint, don’t attempt your firstmove up without taking unnecessaryshould be willing to risk crashing any-one in a race. Go work with the CRCAactions (such as riding in the jogger’sway, so this discussion is not for you.coaches. They know about this kindlane) or risks. I recognize that we aretaught to “rider at/near the front” butFrom Scot Willinghamof thing. Or follow Tim C’s excellentsuggestion. ?that can be done intelligently in manyMy feeling is that there will always beinstances with a little observationcrashes in bike racing. View the tour.mixed with some patience.View the amateur race at the BMC“A man’s got to know his limita-downtown. (Yes, rain makes you gotions.” Wonder if the seeminglydown. But so too does pushing tooincreased number of crashes at thehard through a corner or riding onend of the races is due to riders goingthe off cambered side of the corner.)beyond their respective capabilities. ISo the better prepared you are for theam no sprinter so unless I am feelingbump and grind of the peloton, thereally good, am in a very good posi-easier it is to avoid damage. I’m nottion to help in the sprint, am 100%saying that you won’t crash, but youmentally focused on it, and knowcan either avoid the crash (bunnywhat I am doing there is no need forhopping, pulling off someone’s wheelme to be fighting it out with thebefore you go down) or lessen thesprinters. Until someone starts cut-injury (tuck and roll).ting me a check for it the risk/rewardPeople don’t necessarily crash

Donations to CRCA and Central ParkInstead of a donation to the club, you can help CRCAand all New Yorkers by giving to Central ParkConservancy and receive a tax deduction.If you contribute to the Central Park Conservancy,you can send the money through CRCA. You get allthe tax benefits and the club gets the credit. ContactFerdie Scharf at publicrelations@crca.net for moreinformation.BREAKAWAYCOURIER SYSTEMSSupport the CompaniesThat Support the Sport212.947.4455335 West 35 th St.New York, NY 10001Century Road Club AssociationPO Box 20412Greeley Square StationNew York, NY 10001-9992OCTOBER 2004FIRST CLASS MAIL