JUNIOR EVENTS

FLYING LAP

	No.	NAME	CLUB	TIME	PTS.
1	5	James Grant	Cycle University	59.1”	12
2	7	Brodie Hay	MIVA	59.4”	10
3	4	Alec Stapff	MIVA	60.1”	9
4	6	Jessica Reynolds	MIVA	63.4”	12
5	3	Mykelti Berg	MIVA	65.2”	10
25 LAP CRITERIUM
1		Alec Stapff	MIVA	25' 41”	12
2		James Grant	Cycle University	At 27”	10
3		Brodie Hay	MIVA	At 54”	9
4		Jessica Reynolds	MIVA	At 57”	12
5		Mykelti Berg	MIVAat 1 lap		10

SENIOR EVENTS

MISS AND OUT (ELIMINATION RACE)

Lap	Name	Club	Eliminated	Pts.
2	Mark Wieler	Arrowsmith/MIVA	X	2
3	Kirby Villeneuve	MIVA	X	2
4	Russ Berg	MIVA	X	2
5	Matt Allardyce	MIVA	X	2
6	Rob Bau	MIVA	X	2
7	Iain Hay	MIVA	X	3
8	Bill McMillan	MIVA	X	4
9	Normon Thibault	Frontrunners	X	5
10	Andrew Grant	Cycle University	X	6
11	Rob Russell	Island Cycle/MIVA	X	7
12	Kyle Waring	MIVA	X	8
14 1st.	Ian Smith	MIVA	12' 30”	12
2nd	Warren Muir	Top Gear	s.t.	10
3rd.	Paul Thompson	MIVA	s.t.	9

25 LAP POINTS CRITERIUM

Sprints every 5laps, 5, 3, 2 points. Double points last lap

SPRINT	1	2	3	4	5	tot
Ian Smith	5	5	1	5	10	26
Warren Muir	3	1	5	x	x	x	DNF-crashed lap 16 ret. Lap 18
Rob Russell	1		3		x	4	DNF -crashed lap 10 ret. Lap 22
Kyle Waring		3		3	6	12	Lapped on lap 16
Mark Wieler				1	2	3	Lapped on lap 14 & lap 20 (by leader)

No other points. Remainder of results based on final sprint and lapped riders

RESULT

1	Ian Smith	26		12
2	Kyle Waring	12	Lapped by leader on lap 17	10
3	Paul Thompson		Lapped by leader on lap 15	9
4	Bill McMillan		At 1 lap	8
5	Normon Thibault		At 1 lap	7
6	Mark Wieler	3	Lapped	6
7	Rob Bau		Lapped	5
8	Russell Berg		Lapped	4
9	Iain Hay		lapped	3
10	Kirby Villeneuve		lapped	2
11	Matt Allardyce		Lapped, joined in late.	2
	Andrew Grant		DNF	1
	Warren Muir		DNF	1
	Rob Russell		DNF	1

ARBUTUS MEADOWS EVENTS 120814

 The second week at Arbutus Meadows Equestrian Centre, south of Parksville, Vancouver Island, saw five juniors and fourteen seniors contest two events each. First on the schedule was a flying lap for the youths. Times on the 625 meter circuit were surprisingly close, with James Grant just edging Brodie Hay by 0.3 seconds and newcomer Alec Stapff placing third, a further 0.7 seconds back.

In the following twenty-five lap criterium, Alec showed his strength by easily winning, riding away from the other riders with fourteen laps to go.James Grant chased furiously, never giving up, but was 27 seconds down on Alec at the finish. Brodie Hay took third, a further 27seconds in arrears. The two girls rode well with Jessica Reynolds only three seconds behind Brodie and Mykelti Berg, who lost time coming out of the corners, riding most of the race solo, only giving up a couple of seconds a lap.

The first event for the seniors was an elimination race. This was a new experience for some of thestarters and there were soon two bunches rather than the usual one. Mark Wieler, who looked very apprehensive, was the first to go and was followed in short order by five more of the original fourteen. Now we were down to a fast moving pack of eight. Five more missed the cut and were out, leaving Ian Smith, Warren Muir and Paul Thompson just two laps to go until the final sprint. At the line, they finished in that order.

The last event of the evening was the senior points criterium. Since this was a new experience for some of the riders,

Peter McC took great pains to explain the rules and how points would be awarded . As the

pack rolled away from the start,there were still some puzzled expressions on a few faces but the more

experienced riders attempted to clarify things before the first sprint at five laps. Even before this point, four riders were off the back, leaving a lead pack of nine, Matt Allardyce having started late. The initial points went to Ian Smith (5), Warren Muir (3), and Rob Russell (2). These three shared the points for the next two sprints, except when Kyle Waring snagged a second place on the third sprint.

With ten laps remaining, first category Ian Smith rode of the front of the pack and about the same time Warren and Rob crashed, retiring a few laps later. Ian continued to ride strongly and eventually lapped the remnants of the field. Kyle Waring, the last to be lapped, stayed away from the rest and took second place points for the last two sprints, securing a solid second place. With none of the other remaining riders having won any points, the next finisher, Paul thompson, was third overall.

With two more opportunities to ride points criteriums before the end of the series, the “newbies” will have a better idea how to approach this type of race.

Thanks to the Steve Grant and Harry Reynolds for bringing the Courtenay juniors down and to various spectators for helping with set up and tear down.

Thanks to Rob Bau, the remaining criteriums in the MIVA 2012 series will be at Arbutus Meadows Equestrian Centre on the Island Highway just south of Parksville. Turn at the traffic lights at the top of the long hill. To add a bit of variety and to take advantage of the unique nature of the circuit, the August 14th. events will include flying laps for the youth riders followed by a normal criterium and an elimination race for the seniors followed by a forty lap  points criterium with sprints every five laps. Points for first three. Double points for the sprint at 20 laps and the final sprint.

Photos from last week here courtesy of Mrs. hare.

Our  two up team time trial is next Thursday. Here are some excellent training tips from Robbie Ventura, ex pro team member, T de F commentator  and coach. Think about these  and get some practice with your team mate in the days before the race. If this is not possible,arrange to get up to Nanaimo River Road earlier than usual next Thursday and spend some time practising there.This is the last team time trial of the year , and all MIVA members  should try to participate! One of the greatest benefits to being a MIVA member is the ability to try new things and push yourself to a new level, and this is a fantastic opportunity to do that!!

1. Communicate Communication is by far the most important thing you need to do. “Slow down, I can’t keep up.” “My legs feel great; how about yours?” Constantly talk to each other and monitor how each of you are feeling and whether the pace is working for both of you. HELP EACH OTHER OUT. Praise each other for good pulls, particularly in the wind. Talk, talk, talk, talk.

2. Wind Always, always, always —- be aware of wind direction, particularly after a turn. Find the “sweet spot” behind your partner or to his/her right or left.

3. Stay Together Time is measured based upon the second rider crossing the line. Finishing 30 seconds ahead of your partner may be wonderful for your ego, but is terrible for your results. Stay together on the straight-aways; stay together on the turns. Turns are critical; you can lose precious seconds re-grouping. Smooth acceleration out of the turns. Remember the person behind you needs to stay on your wheel. Ride very very close to the wheel in front of you. Inches make a difference in energy saved.

4. Adjust One minute is a good amount of time to stay in front. However, it may very well be that one of you is stronger on the day of the race; it might even be the one who is normally not as strong; the body is different from day to day. Let the stronger cyclist pull LONGER, not harder or faster; let the slower cyclist pull shorter.

5. Leave your ego in the car It is called a “team time trial.” You both need to finish together. It makes no difference that one of you pulled for a longer total period of time than the other; it is your finishing time that counts.

6. Get behind your partner as fast as possible When rotating positions, the faster you get do it, the less you are hanging out in the wind. Stay tight, not just front to back but side to side when you are rotating positions. Don’t swing out real wide; stay close. If you are in the back during a turn, make certain that your partner knows that you are still there. If you have fallen off during a turn or otherwise, scream out so that your partner waits for you.

7. Have fun Individual time trials can be psychological hell. Team time trials, are an absolute blast. Enjoy yourself. Not many people in the world can do this.

Ciao~ Robbie

Intro. paraphrased from Robbie's article.

Here's an interesting article  by Tracy Matteson, reproduced from mycyclingpower.com. We all know that feeling…. you are grinding into your TT, and the course goes straight into the wind. Up ahead in a few miles you are going to turn around and come right back. So how should you pace yourself? Will you blow up if you go too hard? How should you divide your effort up?

Is it possible to apply the same amount of power into the pedals on the downhill (tailwind) as the uphill? Will I make back the time I’m losing on the headwind (uphill)?

First of all, let’s start with some facts: a. In a tailwind, it’s very difficult to produce watts at your FTP (Functional Threshold of Power). This is because you generally will be spinning your gears out. b. Headwinds or hills tend to cause riders to ride above their FTP. This forces them to ‘recover’ on the downhill – especially if they blow up. What we need with our nifty power meters is a rule of thumb for how much over our FTP we can go during the hill/wind.

Here are some things to try: a. For a hill that is less than 1 minute long and very steep, you can pedal much harder than a hill that is 5 minutes long and more gradual. A longer hill will take more time to recover from while quick hills will allow for a quick recovery. For a 1-minute hill, don’t be afraid to go to 120-130% of your FTP. b. When you hit a hill that will take longer than 3 minutes, because you are riding at your FTP, you will probably be at your absolute limit. Be careful not to ride more than 5 to 10 percent more than your FTP. A good rule of thumb for hills/headwind would be to pace yourself at 105-110% of your FTP. c. On the downhill where you are spinning and going very fast, even the best riders are typically only able to generate 90-95% of their FTP during this portion. This means you really need to focus on keeping turnover high (something to prepare for in training) while keeping your watts as close as possible to your FTP. If you have not overextended yourself on the headwind/uphill, you should be able to get back up to your FTP as you turn around very quickly. This is a portion where races are lost. d. If the downhill is so steep that you won’t be able to get any power into your pedals (you are spinning out), consider upping the percentage even a little more on the climb/headwind. If the hill is longer than 3-mintes, I’d think about getting up to around 120% of your FTP, full well knowing you will be recovering on the downhill.

Here’s is a great quote from Hunter Allen and Andrew Coggan, “On the headwind section of the course, the rider with 340 watts can ride at 22mph for the entire 20km, and the rider with the 320 watts averages only 20.5 mph for the same section. This give the rider with 340 watts at FTP a 194 second advantage on that portion of the course. This shows that, all other things being equal, the time trial could be won in the headwind”

There you have it. The mentality of the winning rider while going into a hill or wind will be “This is my chance to gain time on my competition” – not “I just need to get to the downhill/tailwind so I can pick up my speed”. Remember. It’s all relative. It may feel slow in certain portions of the course, but everyone has the same conditions…