|
|
CLIENT CORNER
Finkraft clients have now the opportunity to get special perks online
by using their Training
Peaks username and
password on the Finkraft homepage login on the
top right corner. (www.finkraftcoaching.com)
Check it out!
LATEST RACE RESULTS
Zak Abdullah; 4th at Rockleigh, B- race
Juan Aracena; 1st at
Prospect Park, 3rd 35+ Ronde Van Mullica,
4th Rockleigh A- race
Michael Beckerman ; 3rd in TT Giro
di Cielo
Cat. 4 , 9th overall
Evan Cooper , Fitchburg
, Unionvale Pro 12 - 13th
Greg Donovan ; 11th in Unionvale
Christophe Jammet : 8th
CRCA points race
Troy Kimball; 1st Fitchburg criterium
, 6th in Unionvale , both 35 +
John Landino; Fitchburg:
6th in circuit race, 7th in RR, 6th in Crit., 9th
in Unionvale , 4th in the Giro di Cielo RR, Cat. 3
Matt Murphy; 7th in the RR Giro
Di Cielo , Cat. 3
Mark Pohndorf; 13th in
the national 40-44 TT, Fitchburg:
4th in TT, 10th in RR, 4th GC
all Cat. 3
Jon Raheb; Fitchburg crit 5th, 2nd in the 45+ New Britain Crit , 5th Prospect Park 35+,
Andreas Runggatscher; 8th
Fitchburg TT - M35+
James Stevens; Fitchburg 6th in RR, Cat. 3
Jim Vreeland ; 6th in the NJ state Mtb cat 1
Roger Aspholm - 1st Hausatonic Hills, 4th
Fitchburg TT, 1st Fitchburg RR, 2nd Fitchburg GC all M35+
|
|
|
|
|
|
|
|
|
|
SOON AVAILABLE THROUGH FINKRAFT
WWW.FINKRAFTCOACHING.COM
|
|
UVEX FP2 - possibly
the fastest TT helmet
around
buy it now online at
www.finkraftcoaching.com
inquire about your FinKraft athletes' discount
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Racing multiple days in a row by Roger
We just finished Fitchburg, a 4-day
stage race with a high competition level in all the categories. Every day
is a different type of stage, which means the recovery and the efforts are
also very different.
- Go into the race tapered and rested. This means
lesser volume, but still keeping the intensity up with shorter races
or shorter intervals at LT or Vo2 max level. Some rest days, either
completely off the bike or just short active recovery rides. These
should not be the days before you start your stage race, rather 3-4
days before. Sleep and nutrition is where the freshness comes from
though.
- Have all your equipment and anything you will need
packed and checked days before you leave, no last minute changes
and repairs. Bring extras! The less stress you have before and during
the race, the better you will do!
- Eat 2-3 hours before each stage, even a later
start, breakfast food always works well no matter what time of the
day. This is not the time to try to loose weight, but overeating is
not necessary either. Hydrate with sports drinks that contain
electrolytes before, not just water. Over hydrating could be a problem
as well.
- Warm up and cool down is as important as the actual
race. If possible ride to and from each stage or use the trainer.
Always leave yourself plenty of time to get ready before the start of
each stage. Sign in and get to the startline
15 min before your start time. Go to the bathroom 15-20 min before the
start and stop drinking until you start racing.
- When you finish your stage, have a recovery drink and
go for a cool down all at the same time, 20-30 min is a good
habit. Once done get cleaned up and get out of your race clothing, the
sooner the better to prevent saddle sores or infections. Go back to
your hotel room, no need to stick around and watch other races out in
the sun. Get off your feet as soon a possible, the more time you can
spend on the bed the fresher your legs will be the next day.
- A light massage, ice bath, foam roller, elevating your
legs and a nap are all key recovery components. 1 ½ hour
after the race eat a light lunch/meal of regular food. Do not skip on
snacks and keep drinking. Water or Emergen-C
is now good to flush things out of you legs. Plan on dinner 3 hours
before bed, no need to over eat once again. Race food like boring
chicken and pasta with some greens is the way to go. You can eat more
exotic foods once you are at home and do not have a race the next day!
When you race multiple days your digestive system is not working that
great and stomach problems are very common. Go to bed early. I know it
is hard to sleep during stage races, but laying down counts.
- Race accordingly to your goals: The overall, stage
wins or helping your team. Every goal requires different approach how
to spend your energy on each stage. You will achieve the best results
if you know your own abilities and have realistic goals for yourself.
There are a few more stage
races in our area and if you already did one compare these notes to what
you have done so far racing multiple days in a roll. It does not have to be
a stage race, these things apply to multiple hard training days or just
back to back racing days as well. Maybe you did well and you have a good
routine, but a second opinion is the most valuable thing in bike racing.
FINKRAFT/UVEX
CO-SPONSORS AT CRCA
JUNIOR BENEFIT EVENT
Christophe Jammet's synopsis
of the successful event:
"On Sunday, July 12, over 100 Cyclists
crammed in to the BXL Cafe to watch Stage 9 of the Tour de France.
Jed and I put on the event to benefit the
CRCA Junior development team. The Bar provided the delicious
Beer, food, and TV coverage. in addition to
the tour viewing, we organized a raffle to raise money. We had many generous sponsors including Finkraft, nyc velo, D'artagnan, Uvex, and Sportique!
Thanks to our generous sponsor prizes, we were able to raise
over $1,000 for the Juniors program! The party went well into the
night, and I'm sure more than a few of us had a difficult monday morning. Thanks to everyone who came
and had fun!"
WWW.FINKRAFTCOACHING.COM
|
|
|
