Low turnout due to rain on Tuesday. Those who did attend were rewarded with points towards the final tally. No major shakeups at the top of the heap.

Arrowsmith Bikes has stepped up to sponsor the Hill Climb Series in 2016. The hill climbs saw serious growth in 2015 with an average of 23 riders a night coming out, up from 7 the year before. The series is 5 hill climbs running August 4th until September 1st, held every Thursday night @ 630.

Aug 4: Witchcraft Aug 11: Nanaimo Lakes Road Aug 18: Aho Aug 25: Departure Bay Sept 1: Doumount Double Points Finale

Here are last years Hill Climb results, now is a great time to set a goal and start working towards it.

Thanks again Arrowsmith Bikes!

(By Peter) COAL CITY CYCLES BOXWOOD CRITERIUM 160614 30 laps 34.5km 41.1kph

Small turnout for tonight's race, due no doubt to the cold weather and the threat of rain, so distance cut to 30 laps. The pack stayed together for the first 2 laps and then Nick , Ayden and John distanced themselves from the rest. They gained 20 seconds in the next 4 laps and then John drifted back to the bunch, his lesser fitness showing clearly. Meanwhile, Patrick, Lee and Mike dropped back, leaving Chris and James between them and the lead duo. Nick and Ayden then consolidated their lead, with Nick doing the lion's share of the work and, with 12 laps to go lapped the tail-enders. Chris and James were now joined by John and that's the way it stayed until they too caught the 3 stragglers, having held the leaders to 40 seconds until they slowed in the latter part of the race. Ayden did very well to stay with the surging Broad Street Cycles rider until the final sprint and still manage to finish in the same time - a superbe performance for the first year junior. John won the sprint for third place, with John just pipped at the post and Chris grabbing fourth.

RESULTS 1 Nick Kupiak Broad Street Cycles 50'23” S2 12 2 Ayden Houle MIVA s.t. Jun 10 3 Dr. John Lam MIVA At 1'40” MB 9 4 Dr. Chris Cameron MIVA s.t. MC 8 5 James Sage `MIVA s.t. MB 7 6 Mike Sevcov Cycle Therapy s.t. MD 6 7 Patrick Burbham MIVA At 1 lap MB 5 8 Lee Zavarise MIVA At 1 lap MB 4

TT#10 of 16 on the season was a nice night after on again off again storms all day/week long. Temps and attendance were low but times were still fast. A big thank you again to our volunteers, and to Jason Hare for doing the hour drive (each way) to time an event neither of his kids could race in. The number of hours board members put in behind the scenes can't be understated and their efforts are so appreciated.

Results from tonight here Series Standings up to date here

12 racers started, 9 finished, and 3 of those were youth.  In the male category Paul Auton drove up at the last minute and rode his fastest time of the year in 58:22 averaging 41.1km/hr. Johan Lindvist took second in 1:02:42, and Matthys Redelinghuys took third in 1:06:28.. another full minute off his PB in the 40k!

The female group of 3 had Rose Houle winning her first TT of the season after a few podium finishes, setting her seasons best in 1:15:32. Second place was Joanne Brear who knocked 2 minutes off her PB and finished in 1:21:57. Third was Wendy Hicks with a PB of her own in 1:22:56. 3 women 3 PBs!

Meghan Gillmore put in a strong time of 34:53 in the 20k. This sets a NEW youth female 20k course record, congrats Meghan!

Ayden Houle took his 9th straight TT victory with a fast 34:03 (first lap of his 40k). His overall 40k time of 1:08:47 was just shy of his 1:08:33 a month ago. Ian Gillmore set out pacing himself for a shot at the 40k as well but called it at 20k in 39:49.

Best All Around Rider Award standings updated:

Next week's race is a 20k, register here.

Climbing hills is good for building strength.  Riding in a group and pushing longer rides each time is good for building endurance.  And sure, maybe you can push thirty km/h in your big ring at eighty rpm for a 100km ride, but eventually you'll blow your knees out. If you want to get faster and fitter without spending days on the road sprints or intervals is the way to go.  Some of the ways sprinting will help you are;

Leg speed and cadence - you'll find your biggest gear isn't always your fastest gear.

Drafting and riding the wheel in front of you - In a group ride where you have to worry not just about the rider in front of you but also about everyone beside and behind you it can be a bit nerve wracking trying to keep your front wheel within inches of the wheel in front.  In a sprint where its just you and one other rider it's easier to focus and comfortable riding close quarters.

Being aware of what's going on around you - When you're trying to out gun the other rider to the line, there are lots of little cues to watch and listen for that will help you; did they shift a gear, move their hands on the bars, stand up on the pedals, move off to the side so you can't see them attack, can you hear their freewheel spin behind you; all clues that now is the time to attack

Coaching and feedback from the other riders with you - You may notice something that they're doing that could help you that you never saw before while you were gasping and pushing to the top of the hill next to them.

All this and more at next Mondays sprint clinic on June 20.  Again everyone is welcome to come out.  Riders can pick their partners to sprint against, or if you're not sure who would be close to you we've set up a segment on Strava to help seed riders here.