Training Off the Bike

Training off the bike at In Motion Sports Performance

The experts at In Motion know what it takes to keep athletes strong and healthy, and anyone who races knows that staying healthy is a huge part of a successful race season. That's why when it was time to start some off-the-bike at In Motion I knew I could trust the trainers to add strength without the risk of injury. What I didn't realize is that I would also be gaining flexibility and muscle groups. 

At In Motion all the staff have very up-to-date knowledge, excellent credentials, and it showed immediately. In my first training session we started with a really effective and efficient warm-up using bands before doing several active stretches. Next up was some plyometric work for my legs which involved both jumping and balancing. We finished with a circuit of strength training that worked opposing muscle groups to focus on strength while still keeping  it active enough to make me out of breath. The circuit included core work, which is easy to neglect during the race season. 

One thing I noticed during the workout was that my hamstrings were extremely weak compared to my quads, I guess that's typical for a cyclist who hates running. What I noticed during the week after my training was that my knees felt great, no nagging aches and pains that I often have after lifting hard. Immediately after the workout the trainer gave me a choice of protein bar or drink, perfect. Showered on site and then off to work, a very nice way to start my day!

Lower Providence Crit

 Lower Providence Crit

Two Tradewinds Racing Team members, Patty Buerkle and an ailing Leslie Winters, braved very windy but sunny weather on Sunday to compete in the Daniel Harwi Memorial 24th Annual Lower Providence Spring Classic Criterium in Norristown, PA.  

This is Pennsylvania's oldest and largest criterium, and 45+ cat 1/2/3 women showed up to compete in the 20 mile, 20 lap race. Racing was fun and fast, with the first attack coming on lap two.  After several small breaks failed to stick, Patty soloed off the front and was by herself for 4 laps before  Kim Geist, Team Alliance Environmental, and Jessica Chong, Morgan Stanley (and the 2010 PA BAR winner), bridged up with her.  The three worked well together and maintained their lead to finish 1-2-3, with Kim winning the sprint and Patty taking a well-earned third.  Leslie finished in the pack, but worked hard chasing attacks and helping Patty's break to stick. 

Roanoke Twilight Report

Roanoke Twilight Women's Open

Erin pulling hard, pictures from Traveler

The fun course and good prize purse helped to make this race appeal to elite women throughout the region. The high level of competition was one of the main reasons our team was looking forward to this race, and we were not disappointed. Women traveled from throughout VA as well as NC, SC, and Ohio. 

The women's race started straight out of the line, with strong riders  in the front stringing out the pack and riders who were not able to stay with the acceleration off the back in the first lap. 

strung out, picture from Traveler

The pace remained fast with riders attacking constantly until Sara Tussey (Hincapie) was able to get a small gap on the field, the gap got bigger immediately when another rider lost control in corner causing the chase group to slow up. Sara remained in sight for most of the race with riders chasing hard, but not really working together in their efforts. The gap grew, until with about 10 laps to go she had 20 seconds on the chase group, which ended up being 6 riders: Erin S., Julie K., and Emily J. (VA Asset Group p/b Artemis/Trek), and Mary C (Traveler), Jen P (VBVK), & Jane W (Secret). Julie and Erin set the pace and each of us got a prime before the final lap.

With a lap and a half to go Erin attacked and was caught, then held the pace for the last lap. Even with the strong headwind the sprint started right at the final corner. Overall, it was Sara for the solo win, Jane W took the sprint for 2nd place and Emily J got 3rd, Julie K placed 5th &Erin S took 6th. It was a strong and aggressive field, thanks to the great job the race promoters did putting on a race that would draw elite riders to Roanoke. Hope to see this race on the calendar next year! Special thanks to Mary from Traveler who was honest and honorable with the prime mix-up!

Harris-Roubaix, Hilbert, & Battenkill Reports

After one busy race weekend for our team, here are the reports from the Sunday races! 


Harris-Roubaix report by Julie K.
This weekend in an homage to everyone doing battenkill I head up northwest to Harrisonburg Virginia to race the Harris-roubaix. The course was a 15 mile loop of gravel descents and short punchy climbs. 100 plus people lined up for the roubaix, some to chill and some to race. I was at the front of the race to start. On the first section of gravel my bars dropped!! Agh!! Rather than stopping I managed to grab my multi tool out of my jersey pocket and adjust while still racing. Unfortunately, I got dropped from the lead group while adjusting. The rest of the race I found myself catching and dropping riders from the lead group. It was such an awesome course and the people racing and putting on were so nice. I will definitely be racing it next year. I wound up finishing first female which was awesome. After the race the Harrisonburg contingent supplied all the racers with sweets, snacks and beverages. Bonus for sure.


Camp Hilbert MTB Race report by Ava S.
Like many mountain bike races the start was a long, large graveled fire-road.  With temperatures NOT in the 70's like predicted, the start of the race was in the 50s and the unpredicted rain that hit the evening before left roots extremely slick.  Sprinting from the start I was 2nd into the singletrack and with a short straightaway, I took the opportunity to pass the 1st place girl.  The course itself had few places to settle into a really solid rhythm - by the time you could it was time to climb again or there was a long section of roots to take away your momentum - so it was fairly high intensity the whole time.  MTB races are fairly similar to time trials in that you don't know where the other people are on the course.  Stress levels are high as well, constantly trying to keep an eye out for the person behind you, figuring out the quickest and easiest way to make a pass on the tight singletrack, and of course trying to focus on not slipping on the slick, off-camber roots and into the ravine that the trail ran beside for a couple miles.  Starting before us were the Enduro races, Sport men, and Juniors, leaving us to pick our way through the Enduro riders that were in it for the long haul and pacing themselves, and the Juniors who weren't as quick with the bike handling.  Lots of reasons to find the easiest line to pass on.  Anyway, after 12 miles and 01:07:34 later, I crossed the line in 1st place with a minute between myself and 2nd place.  Unlike road, mountain bikers don't have to Cat up with the local races...just the National level races.  Guess I'll be racing Expert women for the next one!


Tour of the Battenkill report by Erin S.

The race started with 60+ women on the line. It was generally slow but the hills were punchy enough that the field started splintering in the first 15 miles. There was still a fairly large group together by the last dirt climbing section, somewhere around 35-40 women. Then the field shattered and the main group that finished was somewhere around 29 people. A few people tried to break away but nothing stuck. Mostly people were conserving themselves for the end since the weather was fairly warm and the group was overall very strong. Amanda put in attack near the end but unfortunately it didn't stick. Patty finished 13th and Amanda 17th in the main field and I finished 31st, 2 minutes back after falling off in the last 10K. 

This weekend you will find us at Roanoke Twilight and Steel City Showdown, both are new races this year with great women's events planned. 

Saturday Reports: Ashboro Crit and Canal TT

 

How many bike races can a team do in one weekend? 
Our team was racing at five separate races this weekend, in three different states, some on road and some on mountain bikes. Here is the report from the races on Saturday...


Ashboro Criterium in North Carolina, a new race on the calendar this year. The course had 4 corners on wide, mostly smooth, roads in the downtown area with one hill on the back side. The hill was not so big that a break was inevitable, but since ex-pro (and sprinter) Rebecca Larson was present, a break was certainly a goal for riders. The attempts to get away were pretty much non-stop until Sara Tussey (Hincapie) launched off solo. The rest of the women seemed pretty unmotivated to work together, and Sara got a lap on the field pretty quickly. No more serious attacks were made and the group got ready to sprint. With one lap to go several riders went to the front and tried to string it out before the final corner. Emily (VA Asset Group p/b Artemis/Trek) and Rebecca (Athens Velo) came around the final corner side-by-side and Emily jumped first. The sprint was pretty long but positions were held to the line and Emily got the sprint for 2nd overall. Rebecca got 3rd overall, & it was Sara with the solo win. 

Canal Time Trial in Chesapeake, VA is a 12 mile out and back course that is closed to traffic. Erika raced category 4 and placed 4th & Leslie raced in the 40+ category. Everyone was sad that the accompanying crit at Langly Speedway was cancelled this year. Thanks to the promoters making races happen this year, it appears to be a challenge and we really appreciate your effort!


Stay Tuned:  next report posted will be from Sunday races this weekend: Battenkill, Harris-Roubaix, and Camp Hilbert. 

RVM Road Race

Ronde van Mullica Road Race


While most of the team trained for the weekend, with a lack of local racing options in the mid-Atlantic, one teammate found a northern race and enjoyed the company of about 50 other women who also found their way to Ronde van Mullica Road Race. 

The classic NJ Road Race had a filled up women's field for the 2011 race on Sunday, April 3. The course was in the pines of southern NJ and the low-traveled roads were quite scenic. The women's race did three laps on the slightly rolling circuit for a total of 30 miles. The winner was Kim Geist, who got away from the pack and maintained at least a 30 second gap through the line. The rest of the group was left to sprint. Tradewinds' rider Patty ended the day 5th overall. 


Next weekend three elite team riders will head north for the Tour of the Battenkill.