USABA Tandem Cycling Camp 2018 - Day 4 RECAP

Saturday was a great day at camp!  We started out the biking with a skills section in the parking lot at the Southwest corner of the OTC campus.  We worked on turning skills in the midst of a timed course. First run turning mostly left, second run mostly right.  We focused on communication, positioning of our feet for the most efficiency through the turn and the apex of the turn for approach.  My stoker and I had good success with this! Although on our second timed course we were thrown a bit off our line dodging a squirrel in our path!  We then had a coned course to replicate a time trial u-turn. This was a tight turn. Our execution was fair at best - turning a tandem this tight is very different from turning a single so I did not select the best line for us.  Learning opportunities! The start/finish lines for these courses was a tight narrow turn that relied intention to successfully navigate. We did ok with that - much room for growth.

The next task was a slalom course.  The start/finish was lined by cones on both sides which were very narrow (about the width of our bike) and start was uphill.  The cones on the course were also pretty tight which made navigating through the turns very challenging. Needless to say there was much room for improvement there.  We graded ourselves a G figuring we didn’t make the grading scale!

We then moved to a field of soaking wet grass.  We had played in the mud a bit on day two and learned that moving through slop is challenging!  The goal of this session was to be the slowest. It required much control of the bike and lots of intention and communication.  We put our foot down one time on the first go but managed to make it to the end. In the “money” round we made it through to the final heat and ended up third overall.  My strategy was to get across the course as many of the competitors were not making it slowing the pace so much that it caused falls or feet off the pedals. Fun to have success!  https://www.relive.cc/view/1568098837

We then rolled back to camp.  Had a quick brunch and prepared to head out again.  This time rolling to the velodrome for round two. My stoker and I decided that our rides to the park are getting easier each day!  A true confirmation of the development we have made together! We arrived at the velodrome - went through the process of getting to the track and set up to go.  We road the warm-up track for a bit to settle into our routine. We then shifted to the apron and were able to move up to the sprinter lane. Big milestones together!  The next activity was a 1 Kilo Time Trial. We were able to execute our standing start and successfully complete the event staying in the sprinter lane. Our time 1:44.9.  We were slower but not by much and based on the fact that was one of our first real track rides we were both quite satisfied! There were some addition TT and ride opportunities changing up bikes, pilots and stokers and lots of opportunity to observe and learn.  We all got back on our original bikes for cool down and this actual turned into my stoker and my best track ride yet! We found a groove! https://www.relive.cc/view/1568098837

We rolled back to the camp after getting back out of the dome through the tunnel and unwound for a while.  I had the opportunity to meet with the athletic trainer, get a shower, clean up and prep a bit for tomorrow and catch up with family and messages before heading to dinner and meetings. The day wrapped up with some laundry and lights out.  

Welcome Day 5 - I hear we are having hills for breakfast followed by 20K Time Trial Course Recon for our race on Monday.  

Here we go!

USABA Tandem Cycling Camp - Day 3 RECAP

Day 3 started with our usual morning routine.  Up and dressed, stretch the dog, breakfast and prepare for our morning ride.  I met with the staff at 8:15 to make some adjustments to my cleats and bike after they observed some alignment issues the day before.  At 8:45 we were ready to roll out.

Today’s morning session involved our typical route down Boulder Road and across to the Velodrome Park.  We commented as we rode together how much better the ride went than the day before. Much more fluid starting and stopping - only one small hiccup taking the turn into the parking lot and we were able to keep pace with the group and arrive at the same time!  https://www.relive.cc/view/1565321483

When we arrived at the Velodrome, we lined up outside the garage door.  We pulled about 6 bikes, crews and staff into the “garage” and closed the door.  This is the pressure chamber. Once door one is closed, door two opens. The pressure change definitely causes the ears to pop!  The next step was to get our bikes to the track. Down 15 concrete steps that had a steep ramp next to them that we rolled the bike down while we stepped.  My stoker did a great job navigating the stairs and helping keep the weight of the bike in control. We then walked through a tunnel which has many Team USA track cycling photos on the walls.  At the other end of the tunnel, back up a steep flight of stairs pushing the bike up the ramp along side. At the top, we arrived in the pit of the velodrome. There is a front desk and shop bikes and to the right rows of benches and bike racks.  We pushed down to one of the benches, parked our bike and walked out on the track with the group.

The track introduction involved learning the lingo - warm-up oval, apron, blue line, sprinter, etc.  We learned landmarks in the oval, locations in the turns, areas where you are allowed to enter and exit the track, safety requirements, rules on passing and more.  It was a lot to take in and a bit overwhelming for most of us who have never experienced the track. We then walked a quarter of the way around the track to feel the banking.  You reach a point where it is no longer walkable. I kept thinking of a penny in a funnel. That it keeps momentum to keep spinning…

The biggest takeaway - “don’t ever stop pedaling!”

We returned to the pit.  Prepped ourselves to ride.  In this case it means nothing at all in pockets, water bottle cages etc.  They said the slightest debris, obstacle etc can cause a big mess on the track!  We started our ride in the warm-up oval. We learned about communicating and both settled in to know the positioning of the turns and the rhythm of our foot speed.  I did feather the brakes (we were on our road tandems) a bit in the beginning but found that we were not using brakes at all after a little bit. We were able to increase our speed and successfully link together a series of laps.  

Our next progression was onto the apron.  We did a series of laps there and moved with one of our coaches into the sprinter lane.  We completed a few laps before pulling off. We took a break, navigated the stairs and tunnel without our bike this time to get to and from the restroom and back for another session.  This time, I was partnered with one of the staff as my stoker. She is an extremely experienced track athlete and provided amazing insight from the stoker position.  Her feel of the track was impeccable. She was able to make some small tweaks to our pedaling speed and we were able to hold the track into the first two lanes. My heart was racing during this process but with coaching and direction we fell into a good rhythm.  

The group then moved onto track starts.  I learned that the start requires a quicker power effort than a road time trial start as you have to reach speed to hold the bank of turn one by the time you arrive there.  It is not very far. Our track start went very well for the first time! Grateful for the awesome direction and insight I was receiving as we were going through the process from my stoker.  It was cool!! Trying the track has been a bucket list item for a while, fear and schedule conflicts have kept me away from the clinics offered in the past. Leaving there, I was chomping at the bit to get down to the next available session!

We headed back to home base, bikes down the ramps, us down the steps, through the tunnel and back up the other side.  Through the vacuum chamber and onto the roads returning to the OTC. It was amazing how quickly the handling had improved on the tandem on the road returning after the track skills session.  Riding with my stoker again, we both commented on that. Nice, relaxed rides!

Our down time involved lunch, restocking of supplies and for me a session with the athletic trainer.  We were then ready to head out.

My position was adjusted slightly for the afternoon ride.  I was sent out solo on my road bike and in riding nice and tight in a pack - two by two - I was sent to the front to ride with our coach also on a solo bike.  We worked to set the pace for the tandem lines, judging light changes and getting the group rolling again. We had some pretty tough wind and a bit of climbing on the outbound.  I had the opportunity to fall in behind our coach when the wall of wind nearly stopped my bike! It was a big thrill for me to be able to keep the pace and execute without getting dropped although when the wall of wind hit me I did feel myself get sucked in by the peleton! I am grateful for all of the direction and coaching that I have received and helped to coach with the FRCC as the banana peel, riding two by two sessions and importance of holding line through turn sessions all came in extremely handy!

Once we reached the outbound point, we had a nice, non-busy road with a perfect grade to work on hill climbing.  Many skills learned in working together on a tandem climbing and although I did the climbing drills on a solo bike, observing the tandem groups and listening to feedback provided great insight for me.  After 5 hills, we quickly refueled and prepared to head out.

One of the stokers needed to take a break in the van heading back and the coaches moved me into that stoker’s position for the ride home.  My bike got a ride in the van. I had a great pilot and we quickly learned the feel of each other’s pedal strokes, start and stop routine etc.  I also learned how important the body movement piece is. I kept trying to look around him to see where we were going, but learned quickly that I was better off looking right at his back or down (although the spinning pedals and ground passing by was not the best thing ;) )  It was odd to hold onto bars with no breaks and to not have control of the gears when I felt I needed to shift. We worked together pretty well, executed our starts and stops with very little fumbling (all of the fumbling was me as I unclipped at times and put a foot down when he said I didn’t need to) and even hit a tuck position heading downhill - it was fun to see that we reached 39 mph on that downhill tuck and it felt very controlled! https://www.relive.cc/view/1565807751

Arriving back at home base, it was time for a shower, some time in the Recovery Center, a quick dinner and our evening meeting.  Tonight’s meeting included a recap of the day - takeaways, skills gained and questions. It was fun to hear and to see how much the track skills improved the road riding.  We also talked about the importance of a race day routine, the importance of a checklist and being prepared for an event.

The end of day 3.  A mentally and physically challenging day!  On tap for Day 4 - a.m. skills session followed by another session in the track - this time with some racing involved - the pucker factor is still there and hopefully will calm some as the session progresses!  We have a short break between sessions in the morning followed by a longer afternoon break before evening dinner and meetings.

Day 4 begins!

USABA Tandem Cycling Camp 2018 - Day 2 Recap

Day 2 started out early.  We woke around 4 a.m. to use the restroom and in my typical fashion, I was unable to go back to sleep.  I spent some time on my computer and catching up. At 6:30 the alarm went off. Go time. First order, take care of Chandra - breakfast and outdoor routine, we then headed to breakfast in the cafeteria.  We returned to our dorm after breakfast, got ourselves ready to ride and headed over for a bit more trainer work before the ride commenced. We had good success on the trainer and the decision was made after a few laps around the parking lot for us to ride over to the training location with the rest of the group.  

Our first adventure on open city streets was a success.  We were able to start and stop at the traffic lights and started to establish a rhythm.  We met up with the rest of the group and jumped into the training session. The morning session was held on the campus which houses the velodrome.  We did skills work throughout the session practicing starting and stopping in the grassy area (which by the way is difficult to do when your tires are spinning out in mud!)  We then moved onto the “retired” criterium course where we worked on turns and working together to keep the bike rolling. We started to get a pretty good feel for the bike and each other and found the words needed to communicate starting, stopping, turning, etc.  

The coaches decided to add my stoker’s clip pedals onto the bike and had the mechanic assist with a much needed cock pit adjustment in my pilot area.  I could reach much better after that. I still can’t say enough about the value of a bike fit! The transition to clips went great. We were able to start and stop on command and only fumbled a few times - most as a result of bad communication from the pilot (that would be me!).  After the crit course in both directions, we moved onto working on turns. We did 180 turns first and then 90 degree turns. Taking a tandem into a turn like that requires a bit more planning than a single road bike but we gained confidence with each loop.

That ended the morning session at the park.  We rode our bike back to campus, pulled right up on the basketball court and parked with the rest of the group.  Major milestones in the morning session. https://www.relive.cc/view/1562619031

A couple hour break allowed time for a shower, a little outside time for Chandra and lunch followed by some quiet time in our room.

The afternoon ride was slated to be an easy road ride to assess and apply the skills that we learned in the morning in a less controlled environment.  We rolled out of the USOC and headed west. We had lots of starting and stopping practice with changing lights and stop signs. For the most part we were pretty dialed into our routine and only had a few fumbles on the uphill starts.  Next, our coach challenged us to change up our start routine from 3,2,1 GO to AND GO. We were pretty successful with that! Stopping requires a bit more anticipation than riding solo as it takes longer to get the weight of the bike and the two riders to come to a stop.  Our coach described it as stopping a Mack truck and it definitely felt like it at times. We had some climbs early in the ride and learned that we really had to communicate to work together to get up them. Pressing harder on the pedals.

After about 9 miles we passed the Buffalo Lodge and arrived at the Garden of the Gods.  This has been a bucket list ride and place in Colorado that I have wanted to visit for a very long time.  I have been close to the park many times but never made it in so was excited for this moment.

The road through the park has a great bike lane.  There are many cars but definitely room for everyone.  I also noticed that cars in Colorado Springs are much more accommodating to bikers than I am used to.  The park road introduced a fair amount of climbing. Communication became key as the road became steeper as the additional weight of the bike definitely provided gravity force to the back.  We worked hard and reached the high point in the park rewarded after a few photos with a big downhill - and yes the bike goes faster downhill with two people too!

We arrived at the park exit and rode into Manitou Springs.  Fun to see the passers by observe 12 tandem bikes passing through.  Everyone stopped and waved! We stopped for a refuel break and my stoker decided to take a break.  Many great accomplishments for her today - probably one of the longest, most challenging rides she has ever done, on top of learning clips, starting and stopping and many skills - we came a long, long way in one day.  Here is the segment of the ride to Manitou - https://www.relive.cc/view/1563194158

I rode the rest of the way back - about 8 miles - with the rest of the group - solo on my tandem bike.  I now had a very squirrelly passenger in back. The bike has a mind of its own! We were riding in a tight group.  Two by two, as Coach Simon says “nice n tight.” I was grateful for the recent training with FRCC working on riding two by two especially cornering as the tandem is a bit wider turn than the road bike and holding your line is critical.  It was fun and fast with lots of starts, stops and waves from passerbys. Many people asked to make sure that I knew I had lost my rider!! We arrived back at the OTC. Quick shower, dinner and team meeting followed by some connecting with coaches and other campers before lights out.  

Another full day ahead, I will start in the bike room early - making some adjustments and changes to our bike and then we head to the Velodrome.  Pucker factor is still really high for this event but I did learn that we will be on our bikes which means we have brakes although Coach told me we will not be using them…

Stay tuned...day 3 begins now!

USABA Tandem Cycling Camp 2018 - Day 1

Logistics.  The name of the game for Day 1.

I spent the morning at home finishing up some last minute items and packing for the week’s events.  I decided in the process that packing for a bike event versus a triathlon is substantially easier. Bike kits and gear and you are ready to go!  A couple of errands and a quick Whole Body Cryotherapy Session at Complete Cyrospa before heading out.

My first stop landed me parked in a parking lot in the Tech Center awaiting an update of whether my Stoker would make her connection in Denver after a flight delay out of St. Louis.  A turn North would have picked her up at DIA, a turn South at Colorado Springs Airport. She was able to make the flight and in the time it took her to fly, I drove to Colorado Springs Airport to meet her.  We “landed” at almost the exact same time.

We gathered her luggage and took her beloved service dog out to the real grass for a much needed break after a stressful travel morning.  We loaded the car and headed out to the USOTC. A bit of road construction provided a last minute detour and we arrived for check-in. We received our credentials and headed to the cafeteria for a late lunch.  We met another tandem team in the cafeteria. The pilot from San Diego and the stoker from St. Louis very near where my stoker was from. Two guide dogs under the table with us and they rested peacefully until we were done.  

Orienting to a new environment is challenging for all but especially challenging when you are visually impaired.  I learned that I need to communicate constantly and make sure I am facing the same direction as both she and the dog rely on my lefts and rights being correct!  We found our way to the dormitory. Learning the location of our door, the bathroom door, the shower door, and the number of steps in and out to where Chandra does her business.  We unloaded our gear and quickly changed to head out to the team meeting.

With delays in arrival, we had not had time to get our bike adjusted and were the last group out.  There was many new things. My stoker wearing clips for the first time and learning about clipping in and out.  Me on a bike with a reach that far exceeds the length of my torso - extremely grateful for my professional fits on my everyday bikes!  I took a quick spin around the basketball court and then we added my stoker and focused on clipping in for a few minutes. The rest of the group was ready to roll so it was time to roll, ready or not.  We figured out pretty quickly, that we were not. Our ride turned into a quick spin around the parking lot instead of heading out with the group onto the roads of Colorado Springs at the height of rush hour.  (https://www.relive.cc/view/1561314182 )

We returned to our room while the group was riding.  Settled in a bit and oriented a bit more in our location and waiting for the group to return.  Once they got back, we were able to put our tandem on a trainer and, with direction from the coaching staff, did some work clipping in and out as well as learning the foot position needed for both of us to push off to get the bike started.  We were definitely improving!! After working for a bit, we headed to dinner. We had the opportunity to meet some more of the campers and staff and share our journeys. Our cafeteria routine is gaining efficiency!

From dinner, we headed straight to our first team meeting.  All of the athletes (24) in total, the staff, volunteers and 7 guide dogs in a warm (it was HOT), crowded meeting room.  The night kicked off with Kevin, the membership manager for USABA speaking to us and welcoming us to the camp. He is off this morning to Nationals in Judo!  We then went through introductions, starting with the coaching staff and then working through the pilot and stoker teams until we got all the way through the room.  I was amazed by the diversity and even more amazed to find that outside of the staff and two athletes, everyone is from outside of Colorado. Athletes of all ages, abilities, levels of sight loss.  It is truly fascinating and a honor to be part of such an exclusive group. A couple of other pilots had arrived on similar terms as me after seeing a Facebook post. Some teams traveled together and work together at home.  All shared what they were seeking from the camp and most of all were excited to expand their communities. There are many amazing stories in this room and many records held by individuals and staff in attendance.

Once the meeting concluded, we all filled our water bottles and headed back to the dorms.  We let Chandra stretch one last time and headed in to settle down for the night. For many of the dogs, there was a bit of playtime in the hallway before bunking down.  Fun to see them take a break.

Sleep was ok for night one.  Waking to a full day ahead. Our schedule is locked and loaded.  This morning will be skills training and this afternoon a ride in Manitou Springs.  I look forward to learning and practicing our skills to get the bike rolling better today!!  

Day 2 Begins!

USABA Tandem Cycling Camp 2018 - And We are Off!

Often times I am asked how I get involved in certain things.  I read a fantastic book about a year ago by Shondra Rhimes called Year of Yes.  I have written in my journal for over a year now that “I am surrounded by opportunity.” And today I embark on another adventure/opportunity as a result of this.  As a fearless mentor once told me - “say yes, figure it out later!”

A step back to learn how I arrived at today:

As I was trolling through my Facebook news feed one evening at the beginning of April, I came across a post that a good friend had shared:

"Ladies, the U.S. Association of Blind Athletes needs female cyclists to pilot/captain a tandem at the May 9-15 camp in Colorado Springs. Funding available. Interested? Apply here:"

I reached out to the friend that posted to see if she knew anything else and had any pull to get my application through as I was considering applying.   Her response was that she was passing it on from another post and that was all the info that she had. I looked through the post, the event and the application, checked my schedule to see if the logistics had a chance of working out with family activities, races, etc.  and next thing I knew I had pressed submit.

In the next several days, the anticipation of whether or not I would be accepted was high.  I checked my email box constantly and kept looking at the event to see if the details had changed within the event.  And then, the email arrived confirming that I had been selected for the camp! As I looked through my acceptance, I suddenly panicked and sent an email to the facilitator to confirm that I had been accepted as a pilot.  She politely responded that yes, I was in the right spot!!

This is what I knew about the camp at this point.  It is the USABA Tandem Cycling Development Camp. The United States Association of Blind Athletes.  The camp is being hosted at the United States Olympic Training Center from May 9th through May 15th.  Camp participants will be staying at the USOC as registered athletes, eating and training on the facility.  There will be a professional coaching staff and lots of riding.

Now, the questions started in my brain.  Who will my partner at the camp be? Will I have the same partner the whole time?  Will I be ok as lead on a tandem? What if I am not a good enough cyclist to keep up with my athlete?  What if he/she unclips on the opposite side as me? The list gets crazier and more ridiculous the more time that I had to ponder.  I would wake up in the morning with a new list of questions. Run scenarios by friends and more. Time to embrace the “say yes, figure it out later” mentality.  

I worked for the next few weeks on controlling the controllables.  Making arrangements for the girls while I am gone. Getting rides covered, activities taken care of etc.  Thank you to my awesome husband and all of my friends for stepping up into these roles!

As the month went on, we started to receive some information.  Checklist of items to pack, arrival information and more. We were then connected with our athletes and ultimately provided with a tentative schedule of activities.  

I have had the opportunity to connect on many occasions with my Stoker now.  She is arriving from Saint Louis today and coming with her guide dog Chandra.  We will be staying together at the USOC and working together throughout the week.  I am thrilled to meet them later today.

The schedule for camp is jam packed.  The USABA is definitely providing a complete opportunity to all attending.  I had the opportunity to connect with one of the coaches ahead of time and am excited for our adventure.  We will be exploring all aspects of cycling and racing. Road riding, time trial, criterium and even stints in the velodrome.  I have to say that seeing velodrome on the schedule definitely increased the pucker factor for me, but something on my bucket list that I will now have the opportunity to check off.  

I am going into the camp a bit anxious, a bit nervous, really excited and eager to learn.  I look forward to new friends, new connections and new opportunities. Stay tuned for updates.  I will do my best to provide a play by play recap.

Here we go!!

Transition - The Fourth Discipline of Triathlon

There is an additional discipline of triathlon outside of the swim, bike, and run.  That discipline is the Transition. Transition as defined means “the process or a period of changing from one state or condition to another.”  The transition in triathlon is used to move from swim to bike and then bike to run and is equally as important as each of the triathlon legs.

Before the race begins, it is important to set up your transition so you can move quickly and efficiently when you arrive.  Find a place to rack your bike. If racks are numbered find your designated spot. If racks are not numbered, select a location that works for you.  Know where you are in relation to the bike in/out and the run in/out and the fastest route to get there. Find a permanent landmark that will be easy to spot when you come out of the water so you can easily locate your bike.  (Note: Permanent on the landmark - cars move!) Rack your bike. Your bike should hang on the transition rack by your seat. If rack is numbered your front wheel should be facing the same direction as the number.

Here is a list of items that are helpful to set up transition:

*Transition Mat/Towel - This will be your staging area

*Bike Pump - Check your A,B,C’s when you arrive (Air, Brakes, Cassette,Chain)

*Gear - Check your bike gear.  Are you in the right gear for the terrain at the mount line

*Flat Kit - Should be on your bike (Tube, CO2 cartridge, CO2 adapter, tire lever, tool)

*Hydration/Nutrition - Should be on your bike

*Swim Gear - Body glide to help with wetsuit, items below to take with you to start

*Bike Gear - Layout items below in orderly fashion so you don’t forget anything

*Run Gear - Layout in separate column from bike gear so you don’t mix them up

Once your transition is set-up, take a look at your location.  Confirm that your landmark is still relevant, gather your swim gear and head to the swim start.  

Here is a list of items that are helpful for the swim:

*Tri Kit/Swimsuit

*Wetsuit

*Watch/Heart Rate Monitor

*Cap (typically provided by the race)

*Goggles (bring lens options depending on light)

*Earplugs (if you use them)

*Timing Chip

As you arrive in transition the first time - known as T1 - you have just exited the swim.  In this transition your goal is to move from the swim to the bike.

Here is a list of items that are helpful in T1:

*Small towel - your feet will be wet and may have debris

*Check to make sure you still have your timing chip (DO NOT REMOVE)

*Socks (optional) - don’t make race day the first time that you cycle without socks

*Cycling Shoes or Running Shoes if flat pedals

*Helmet - mandatory to race

*Sunglasses (store them in your helmet so they don’t get crushed!)

*Cycling Gloves (optional) but if you are used to riding with them, bring them

Remove your swim items.  Place to the side of your transition area so they don’t interfere with what you need access to.  Get your biking items on. Make sure your helmet is securely fashioned and head to the bike mount line.  Do not get on your bike before the mount line. Enjoy the ride!

Welcome to T2.  You have just completed the ride, dismounted at the dismount line and are now walking/running with your bike to your transition spot.  Remember your landmark! When racking your bike after the ride, it is most efficient to rack by your handle bars. Hang your hoods over the rack.  Remove your biking gear and prepare to run.

Here is a list of items that are helpful in T2:

*Socks (you may decide to change socks between bike & run)

*Running Shoes

*Check to make sure you still have your timing chip (DO NOT REMOVE)

*Race Belt/Race Bib

*Hat

*Sunglasses

*Handheld hydration/nutrition (if necessary)

Once you have switched out your bike and run gear.  Head to the Run Out and begin your run! You have reached the final leg of the triathlon.  Enjoy the run!

After the race is over, take time to reflect on your transitions.  Did you have everything that you needed? Did you forget anything? What adjustments can you make to gain efficiency and time at the next race?  Build transition practice into your training and develop habits that will allow you to use autopilot on race day. Attend a transition clinic to gain additional tips!  Do not hesitate to ask questions. If you have the question, someone else does too! Enjoy the race!! It’s Time to Tri!