Saturday, February 28, 2009

Lead Out Drills - BMCT Training Ride

So the plan sounded easy enough . . .
They even mentioned the word "hurt" before it started . . .

This is the story Len had told them ahead of time . . .
One of the most difficult, effective, and misunderstood techniques in cycling is a team lead-out for a sprinter. When done well it’s elegant and has a very high degree of success. It’s almost exclusively the domain of professional teams and seldom seen in Master’s racing because it requires an exceptional degree of team sacrifice. Pro teams are a group of role players who get paid to carry out disgusting jobs, like leading out someone else. Whether pros or amateurs it does create a high degree of camaraderie within a team as it’s a statement of team strength…other teams see it, feel it, and are usually overwhelmed by it. (Len also uses other 'words' when describing this process)
Gotta say the first time looked really fast . . .
The second time didn't look so easy . . .
There was no third time.

The best part of the day was the huddle after when each guy tried to get the next to admit first "it sure felt like race pace", until Randy admitted he "didn't have a heart beat left", you could hear the loud sigh of relief. 4 hours of training and they maintained their humor. Bravo.

don't worry I'm eating a huge meal getting ready for another day of riding tomorrow.

Friday, February 27, 2009

Cycling Ready to Use Blood Profiles to Fight Doping

Biological Passports

New York Times Article

" . . . it would be the first case born purely from evidence that an athlete’s blood profile, called a biological passport, had changed in comparison with a baseline drawn from earlier tests.

Battery-powered derailleur by Shimano

Article submitted by Marc Bekoff
A new gear system made its debut at the Tour of California 2009.

Cycling Enters the Electronic Age With a New Gear-Shifting System

" . . .Two earlier attempts at electronic gear changing by a French company, Mavic, often malfunctioned in rain. Another company, Campagnolo, has delayed bringing its version to market because of the economic downturn.

" . . .Shimano's version, known as the Dura-Ace Di2 7970, is being used by three professional teams competing in California: Columbia High Road, GarminSlipstream and Rabobank. About 10 riders will race with the system even though they have used it on only one or two training rides after receiving them late this week.

I think the Di2 system is revolutionary...even more dramatic than moving from friction to index shifting and close to what it meant when we went to Ergopower and STI levers. What I saw of the system last year was amazing and chainring shifting is like nothing you can imagine. I should have a set-up for my new bike right after I return from the ToC so you can try it. What the times article does not mention is the elimination of cable pulls for front and rear derailleurs...they are moved by tiny servomotors so no more worn and broken derailleur wires.

It looks like the complete group price is going to be around $4,000 retail vs $2,500 for the new Dura-Ace and $3,200 for Campy 11. For the weight weenies it will be slightly less than the current Dura-Ace group (7800) and probably 100 grams heavier than the new Dura-Ace (7900). The battery has a series of lights to indicate battery power progressing from green to red so anyone should easily be able to monitor the charge and never get caught out. Of course there can be a complete battery failure, but the time in testing by Shimano has shown impressive results. The improvements in battery technology since Mavic's Zap have been significant and the Japanese have been a bit more creative than the French.

Thursday, February 26, 2009

Vic's Espresso / BMCT - Key Races 2009

Race Schedule 2009 as prepared by Scott Rost

Haystack Mountain Individual and Team Time Trial 4/18 Boulder, CO
Rabbit Mountain Time Trial 5/3 Boulder, CO
North Boulder Park Criterium 5/19 Boulder, CO
John Stenner Memorial State Time Trial Championships 6/6 Denver, CO
Masters Road National Championships 6/28 - 7/4 Louisville, KY
Junior Track National Championships 7/2 - 7/5 Carson, CA
Marathon MTB National Championships - Firecracker 50 7/4 Breckinridge, CO
Mountain Bike National Championships 7/16 Granby, CO
Bob Cook Memorial - Mt Evans Hill Climb 7/18 Idaho Springs, CO Federal Center Circuit 7/25 Denver, CO
Mike Nields Memorial Bannock Street Criterium 7/26 Denver, CO
Salida Omnium 7/31 - 8/2 Salida, CO
Salida Senior and Masters State Road Race Championships 8/1 Salida, CO
Vic's Espresso Prospect Criterium and Masters State Criterium Championships 8/8 Prospect, CO
Masters Track National Championships 8/18 - 8/23 Indianapolis, IN
Primal/HART Criterium 8/23 Denver, CO
heading 12/5 TBD
Cyclo-cross National Championships 12/10 - 12/13 Bend, OR

Wednesday, February 25, 2009


How the Boulder Masters Cycling Team trains
  • we follow training plans set by Coach Neal [Neal Henderson of the BCSM]
  • we use power meters
  • we record and interpret data
  • we target specific race dates
  • we train individually and as a team
Len Pettyjohn has suggested that the team read this article to better understand the useful tools now available to manage long term training. [read it several times]. This is an excellent article explaining the latest knowledge of how to measure and plan your training.

What is the Performance Management Chart in TrainingPeaks WKO+?
Getting Started, interpretation of the charts and case studies
By Hunter Allen

. . . Any good coach can get you fitter than before, just like any smart training program that you design can make you fitter, however the true challenge it not just to be faster than before. The true challenge is to be fitter than before and during the exact time that you want to be fitter. That's the true challenge

Tuesday, February 24, 2009

I guess I was 1 of 2 million . . fans!

Here it is - Boulder Masters Cycling Team [BMCT] - present at the ToC 10 feet before the red KOM line on Mt Palomar on the last stage of the Tour of California 2009. just before . . .

this random guy wearing antlers ran over it . . .

so I grabbed this guy and asked him to say a few words to keep it safe . . .

and then I told the guy in the green shorts he better run wide around the sacred BMCT chalk marking, and Freddy agreed with me (if you click on the image you can see Freddy's expression!)

Californian's are crazier than the Basque and the Dutch combined! But the descents are SO much easier. I've been at KOM or mountain top Finishes on Alpe d'Huez, Luz Ardiden, Col de Telegraph, Col d' Aspin, and L' Plat d' Adet and this was a dream post race descent off of Mt Palomar with hundreds of cyclists in a clean path following behind a CHP mortorcycle cop at a perfect pace!

You gotta go next year!

Sunday, February 22, 2009


The procedure and schedule for entry into the Karen Hornbostel Memorial Time Trial at Cherry Creek State Park is online.

Saturday, February 21, 2009

One in a Million

Yesterday morning I had coffee at the Bulldog Coffee Shop in Solvang with a few friends

And then watched a great cyclist take the last corner to the finish line of the ITT in Solvang, CA.

It was a great day to be a fan of pro-cycling. I have many more photos and stories to share later.

Tomorrow my brother and I make the climb up
[ Palomar Mountain for the KOM on the last stage of the ToC.


Wednesday, February 18, 2009

Sun Shines in California

We have sun in California today!

After 3 days of cold, wind, rain, hail, and newspaper stuffing - the sun is shining at the Tour of California. This morning an article in the LA Times reported that Steve Coza claims teammate Dave Zabriskie, currently third overall, has been wrapping his feet in plastic wrap, then puts on his shoes and racing booties over the shoes. I bet they are all happy to see the sun shine!

I also want to know who the phantom rider was 'not' behind George Hincapie's leadout effort yesterday into Modesto - Cavendish where were you?

Today is true cow country riding, Merced to Clovis. Tomorrow I'll get to see the riders arrive into the wine country of Paso Robles.

Tour of Colorado

Tour of Colorado 2009 - Dates & Events Announced:
March 29 - Koppenburg Road Race, Boulder
May 16-17 - Excel Sports Boulder Omnium, Boulder
May 23-25 - Iron Horse Bicycle Classic, Durango
June 12-14 - Western Slope Omnium, Glenwood Springs
July 31- August 2 - Salida Omnium, Salida

Hammer TT Day at Colorado Springs 'drome

Hammer Time Trial - Velodrome in Colorado Springs, CO

Hammer TT day is planned for Saturday June 13th. For you BIC riders that means you have opportunity for timed races in the flying-200, 500, kilo, 2K, and 3K individual pursuit races. And there will be Olympic Sprints (3-man), team pursuit 4K (4-man), and probably the madison.

Sunday, February 15, 2009

Specialized Time Trial Bikes at ToC


2 of the Top 10 Finishers at the Tour of California Prologue rode Specialized bikes. #1 and #7

Cancellara's Bike (left) - what is the 'Stems to Bar Vertical' on that bike? (Andy?)
and Tom Boonen riding the course.

if you want to see real style - also check out Slipstreams argyle Zipp Wheels.
Another good Blog worth following this week for ToC coverage and photos is PodiumInsight

I just happened to be writing this post, taking advantage of the 'no feed due to weather in CA' and the Team just heard from Andy Pruitt on the frontline of the Tour of California - Andy worked on the bike fit for #1 and #7 above. Good Job - and congrats - a win!

Prologue - February 14: Sacramento (ITT), 3.9 km/2.4 mi

A who's who of sprint time trialists. With all the fuss over the Team Columbia's TT rides - they appeared to have done quite well.
1 Fabian Cancellara (Swi) Team Saxo Bank                4.32.9 (50.294 km/h)
2 Levi Leipheimer (USA) Astana 0.01.2
3 David Zabriskie (USA) Garmin - Slipstream 0.02.7
4 Michael Rogers (Aus) Team Columbia - Highroad 0.02.8
5 Thor Hushovd (Nor) Cervélo TestTeam 0.03.1
6 George Hincapie (USA) Team Columbia - Highroad 0.03.4
7 Tom Boonen (Bel) Quick Step
8 Mark Renshaw (Aus) Team Columbia - Highroad 0.04.1
9 Svein Tuft (Can) Garmin - Slipstream 0.04.2
10 Lance Armstrong (USA) Astana 0.04.3
11 Mark Cavendish (GBr) Team Columbia - Highroad 0.04.9
" . . . For the second year-in-a-row Fabian Cancellara (Saxo Bank) has come to the Tour of California and opened up with a prologue win, covering the short but technical (that means it had 4 corners) 3.9 km course around California's capital at just over 51.62 kph (32.1 mph) (

“It was like being in the Tour de France out there on the course today,” said Cancellara. “The last time I raced in front of so many people was in London last year."

All well known names we could have guessed at; I hear Svein Tuft is a character, like the kid from "Into The Wild" - someone to watch.

Saturday, February 14, 2009

The Kid can Ride a Bike

just as Len Pettyjohn reported yesterday . . . the news is out - Phinney does it again.

Phinney breaks US kilometer time trial record

PARIS (AFP) — Teenaged track cycling tyro Taylor Phinney added lustre to his new American record in the individual pursuit by winning the four-lap kilometre event at the World Cup event in Copenhagen Saturday.

Phinney, the son of former road professional Davis Phinney and former women's world pursuit champion Connie Carpenter, is going from strength to strength one month ahead of the world championships in Poland.

On Friday, Phinney set a new national record of 4min 15.223sec in qualifying for the 4km pursuit.

A day later the 18-year-old set another national record by winning the kilometre ahead of respected Frenchman Michael d'Almeida in a time of 1:01.641.

Phinney clocked a winning time of 1:01.641 to win the gold medal and eclipse the old US national record of 1:01.825 set by Erin Hartwell in Colorado Springs in 1995.

D'Almeida, a silver medal winner in the non-Olympic event at last year's world championships in Manchester, finished second in 1:02.071.

Hopefully Neal Henderson can give us a more detailed report of Taylor's success when all the numbers are in - now there is a watts graph we'd all like to see.

Local Boy Does Good

For anyone interested in some great local news . . .

Phinney shatters US pursuit record
(scroll down)

. . . US National Team member Taylor Phinney shattered the American national record in the men's 4,000m individual pursuit on Friday at the UCI Track World Cup in Denmark. Phinney, clocked a time of 4:15.223 in the qualifying round, surpassing the previous mark of 4:19.800 set by Mariano Friedick in 1996. (from 02/14/09)

The Blue Team?

In honor of our 24 degree cold weather day, Valentine's Day, and the Big Race happening today in California - I give you The Blue Team . . . in pink?

In the days of the "Vet"

Back when Masters were called Vets (Veterans) [those are not the Dolomites - those are the Flatirons]

The year was 1984, when the current Boulder Masters Cycling Team first evolved from its origins as part of the "Ride em Cowboys" racing team (there has to be a good story there.) to REC's 1/2 team and their new sponsor Univega and Pedal Pushers Cyclery. The team went on to change jersey color that year to White (good decision). How they started wearing our true blue color and gained other sponsorship will be another story, someday.

In the photo are 3 of the 4 original team members of what is now BMCT. Can anyone name the original 3? Those 3 men still ride with the Blue Team today. Recognize anyone else? (click on the image for a larger view).

Thank you Brad Wallace for a peek back in time (oops, did I just give away 1 of the 3?!) and Thank you to whomever decided to change the team color to Blue.

Friday, February 13, 2009

Photos from the Track

This is what it is like to stand by and watch a BMCT rider ride the track. Fast.

This it what it must feel like to ride the track.

Although they appear to be standing still and not moving very fast.

(Click on the image for a larger view) See more pictures of BMCT on the Velodrome on 02/05/09 at this link David Russel Phtography Check back in coming weeks he will be adding many more images.

The Andy is with the Other Andy

And both send a greeting of Hi to BMCT from Sacramento, California where they are currently in preparation for the Tour of California which begins tomorrow February 14.

And by The Andy - I mean our Andy - Andy Pruitt. We miss him and wish him well.

And good luck to the other Andy too.

(The photo of The Andy, Andy Schleck, and Bjarne Riis is from and was taken by Shane Stokes)

Tuesday, February 10, 2009

Anyone Going to the Tour of California 2009?

Amgen Tour of California: Feb 14-22, 2009
9-days, 750-mile course from Sacramento to Escondido
Tour of California Website

WHERE will they be racing in 2009
Sat 02.14.09 Prologue: Sacramento
Sun 02.15.09 Davis to Santa Rosa
Mon 02.16.09 Sausalito to Santa Cruz
Tues 02.17.09 San José to Modesto
Wed 02.18.09 Merced to Clovis
Thr 02.19.09 Visalia to Paso Robles
Fri 02.20.09 Solvang (ITT)
Sat 02.21.09 Santa Clarita to Pasadena
Sun 02.22.09 Rancho Bernardo to Escondido

WHO will be Racing in 2009
17 teams represent the strongest field that they have had at the Amgen Tour of California.
2009 Amgen Tour of California roster
Among the 17 Teams will be:
- 2 TDF Champions
- 11 World Champions
- 17 TDF Stage Winners
- 7 Olympic Medalists
- 26 Olympians
- 25 National Champions
- 7 Current National Champions
- 8 Major American Race Champions

Just because I like naming names . . . Armstrong, Leipheimer, Horner, Popovych, Sastre, Hushovd, Rollin, Jacque-Maynes, Hincapie, Cavendish, Barry, Rogers, Zajicek, Vande Velde, Danielson, Haedo, Lowe, Farrar, Landis, Pena, Hamilton, McCartney, Zabriskie, and my personal favorites - Boonen!, Andy Schleck!, Frank Schleck, Cancellara!, O'Grady, Basso, and Jens Voigt! (No Contador on the Astana roster, and no David Millar with Slipstream)

View a good stage cheat sheet here
See who is riding on each team here

You can see them all race against each other here in the United States! Is anyone else going? I will be there for 3 stages; at the Finish in Paso Robles, hanging around for the day in Solvang at the ITT, and either on the climb at Angeles Crest Hwy for the Stage from Santa Clarita-Pasadena, or in Escondido depending on the weather. I will send reports or a summary of the fun. If anyone will be there - let me know.

If you can’t make it out to California you can watch it live online or on TV, don't miss it!

WATCH IT Live online!
Tour Tracker
Undoubtedly the most fun you can have online ~ last year it allowed you to pick your riders and track them along the course. Ignore the obnoxious chat room and everything else is great.

Or on the good 'ol Tele
Versus - TV Coverage and Recaps
Interested in watching the Versus TV coverage – view the TV Schedule for ToC

Anyone want to make any predictions on who will win? (add a comment)

Going Round and Round

Velodrome racing started in the 1800’s. Madison Square Garden was actually originally built as a track racing venue. Track racing has varied in popularity over the years but is here to stay in Boulder, CO.

Paul Mack submitted this photo from 1901-02 (he didn't take it).

If you build it they will come (video)

And they do come: every Thursday from 5:00-6:00pm the BMCT practices as a team on the Velodrome at Boulder Indoor Cycling.

Quick Facts:
  • Construction: Wood
  • Overall Length: 142 meters
  • Maximum Banking (corners): 45 degrees
  • Minimum Banking (straights): 16 degrees
  • Current Lap Record: 8.001 seconds (Colby Pierce)
Wikipedia offers this technical explanation of riding a Velodrome:
  • Banking in the turns, called superelevation, allows riders to keep their bikes relatively perpendicular to the surface while riding at speed. When traveling through the turns at racing speed, which may exceed 60 kmh (about 37 mph), the banking attempts to match the natural lean of a bicycle moving through that curve. Therefore, the centripetal acceleration of the combined inertia of bicycle and rider moving in the curved path balances the tangential acceleration pulling them outwards. There is no centrifugal force 'trying' to tilt the bicycle outward, a net normal force acting on the tires through the riding surface.
Or you could just explain it as FUN.

Recent news of Lance Armstrong possibly considering an attempt at breaking the hour record Hour record? Armstrong tests bikes at LA's ADT velodrome

Saturday, February 7, 2009

Pacelines – an education

(for the Women on the Team)
In lieu of our delayed Spring Training Camp

A collection of videos and articles on riding a Team Time Trial:

Paceline Perfection of the Tour of California 2006
Watch the UTube Video (watch it several times there is a lot going on)
Toyota United is featured!

2008 Tour de Georgia Team Time Trial Astana
Watch the UTube Video - a little downhill a little uphill

Article in, By Michael Barry
Michael Barry's Diary: A team effort - from the Vuelta 2006

Article in, By Ben Delaney
David Millar Talks TTT - practice makes perfect for TTT

Boulder Masters Cycling Team's – Rabbit Mountain Time Trial website
Check out the course map, also click on "see course" for a video of the course

A TTT Video for the Guys on the Team – OH the memories!
Watch the entire UTube video to see some familiar faces
1987 TDF Team Time Trial
(styling - pre aero bars)

And then after you learn it all - watch this video and get psyched!
TdF Team Time Trial Part Deux
(things have changed since 1987, but the effort hasn't)

Friday, February 6, 2009

Long Steady OD/EN Rides

Its February and the weather in Boulder is Great!

Has everyone discovered these websites? There are online mapping tools which can be helpful in mapping out those steady winter/spring bike rides:

Map My Ride and

You may search for an existing route or create a new route. will even track altitude and estimate time by avg mph. These can be helpful tools pre-ride or in mapping a new ride. Once you've ridden it you'll have all the data you need.

Some other mapping sites to map out your new bike route:

Bike Maps:
General Maps:
Local Grades:
UCAR- Steepest grades near Boulder

Wednesday, February 4, 2009

more on Andy Pruitt

Fit specialist Andy Pruitt recently featured on

The right fit: Shaping Saxo Bank

excerpts from article: Tech feature, February 3, 2009
". . . Comfort, efficiency and performance all matter when it comes to joining rider to bike. The Specialized BG FIT system is being used by the entire Saxo Bank team this season, and represents a significant undertaking by the ProTour squad. Cyclingnews' Shane Stokes watched several key riders undergo the sessions at the team training camp in Portugal.
" . . . The Specialized BG FIT (Body Geometry Fit Integration Technology) process is part of what its exponents would say is a more holistic approach. Led by Dr Andy Pruitt of the Boulder Centre for Sports Medicine, the methods comprise a biomechanical assessment, on-bike analysis and modification of equipment and position to arrive at what they feel is the best possible balance. It utilises video cameras, computer software, limb-mounted sensors plus the expertise of people like Pruitt, a sports physician for 35 years
read the full article here - really interesting

To arrange a bike fit from the Boulder Center for Sports Medicine in Boulder, Colorado - call and speak with Avery Marzulla to arrange a fit from Andy Pruitt or Sean Madsen.

Andy Pruitt and Specialized

Anyone Recognize BMCT's Andy Pruitt?

Andy Pruitt is also the author of: Andy Pruitt's Complete Medical Guide for Cyclists

Winning on a Specialized

Specialized is a sponsor of the Boulder Master's Cycling Team

Specialized bikes were ridden by the first and second place winners at the Tour Down Under 2009 in Australia this past month.

  • First Place: Quick Step's Allan Davis (Aus) rides a Specialized bike and finished with a time of 19:26:59.
  • Second Place: Saxo Bank's Stuart O'Grady(Aus) rides a Specialized bike and finished in 19:27:24.
Davis also won stage 2, 4 and 5 of the TdU.

Both Team Quick Step and Team Saxo Bank will be racing the Specialized Tarmac and Roubaix this year, and Davis had chosen to ride exclusively Specialized gear from head to toe, including power-boosting Body Geometry (BG) S-Works road shoes and the blood-flow enhancing BG Toupé saddle. Davis also relies on the S-Works helmet–the lightest helmet to meet stringent CPSC standards–and light-sensing Miura optics with Adaptalite technology.

The same bikes and cycling equipment are used by the BMCT. Thank you Specialized.

Sunday, February 1, 2009

Crank Arm Length

165.0cm or 170.0cm

Sizes 49cm, 52cm, 54cm = 165.0cm
Sizes 56cm, 58cm, 61cm = 170.0cm

Check out the full geometry of the Fuji Track Comp Bike. This is the model of track bikes available for use at the new Velodrome in Boulder, Colorado. With the bike frame sizes listed above. As we all know - traditional road bikes are not permitted on the Boulder Indoor Cycling (BIC) Velodrome in Boulder.

  • Crank Arm Length (may be too long)
  • Brakes (not needed or allowed)
BIC has an entire fleet of track bicycles provided by Fuji available for use. Those that own their own track bikes will be permitted to use them once approved by BIC's staff.

Features of a track bike include:
  1. higher bottom bracket
  2. possibly shorter crank arms
  3. fixed gear
  4. no brakes
For some reason there are only 22 velodromes in the entire U.S.A. Compare that to the 28 velodromes in Spain, 52 in Japan, 31 in Italy, 37 in Germany and 43 in France.

Read more about Certification, Rules, and Track Schedule here: Boulder Indoor Cycling
3550 Frontier Avenue, Suite A, Boulder, CO 80301, 303-CYCLING (303.292.5464).

An added comment from Scott Rost:
  • one critical spec for the track bike is to have a bottom bracket height of at least 28.5 cm (measured from the ground to the center of the BB) while using 172.5 cranks.