Local Luna Chix pro, Georgia Gould is riding a new cyclocross rig this season and the Orbea branded carbon steed isn't as it appears. For 2014, Orbea Bicycles, the longtime sponsor of the Luna Chix pro team, decided not to produce a cyclocross bike. This gap in the lineup left the powerhouse team looking for a new frame to compete on. Management decided to purchase several Ibis Hakkalugi frames and build them up with sponsor correct bits (mostly). Star riders like Georgia and Katerina Nash are on the new Ibis frames while other riders are on last year's Orbea Terra bicycles.
Frame: 53cm Ibis Hakkalugi
Fork: Enve Cross Disc
Bars: 42cm Pro Vibe 7s
Stem: 90mm Pro Vibe 7s
Saddle: Selle Italia SLR XC Team Edition.
Seat post: Pro Vibe 7s
Rims: Shimano Carbon Tubular Prototype.
Hubs: Shimano CX75
Tires: Clement PDX tubulars
Shifters: Shimano Dura Ace R785
Brakes: Shimano Dura Ace R785
Front Derailleur: NA- E13 chainguard
Rear Derailleur: Shimano Dura Ace 9070 Di2
Cassette: Shimano Dura Ace 9000 Dura Ace 11-28
Cranks: Shimano Dura Ace 9000 Di2 172.5
Chainring: Shimano Dura Ace 9000 39 tooth
Pedals: Shimano XTR
If you have any physiology, performance, or nutrition related questions, email Ben at firstname.lastname@example.org.
As explained previously in this column, cells respond to local signals and put in motion a series of events to adjust to the changing environment to minimize disruption to the normal state (homeostasis). If a cell is energetically challenged, it makes changes so that the cell maintains an adequate energy supply for what it needs to accomplish. Endurance exercise, such as cycling, is highly dependent on these adaptations since they are to a large degree what improve endurance performance. One of the main energetic signals is glycogen storage. As you may recall, glycogen is the storage form of glucose and it is limited (as opposed to fat) in its storage capacities. If glycogen is depleted, the signal to the cell is that glucose stores are depleted and thus the cell has to become more efficient in energy storage or energy usage. A series of recent experiments have tried to take advantage of this phenomenon by having athletes purposely train in the glycogen-depleted state in order to trigger exaggerated endurance training responses. This concept has been termed “train low”.
There are a couple of things about train low that should immediately jump out at you. First, it is counter to the notion of carbohydrate repletion during and after exercise since in the case of train low you are doing exactly the opposite. Second, those that have faced a bonk before realize how difficult this type of training is. The initial study that precipitated the protocol was one done in a well controlled, but somewhat contrivedfor the sake of control, experimental design. Subjects performed a one-legged exercise training protocol of kicking against a flywheel. In one leg, a prolonged submaximal bout of exercise was performed once per day. In the other leg, a bout of exercise was performed in the morning, no carbohydrate was provided in order to keep the leg glycogen depleted, and a second bout was performed later in the day. The leg that did two exercise bouts had the next day off so that by the end of two days, both legs had done the same amount of work. Again, the difference is that one leg did all of its bouts glycogen replete and the other did half of its bouts glycogen depleted. The outcomes of this study showed that indeed, the cell triggered some responses indicative of an extra training effect in that leg that did half of its bouts of exercise in the glycogen depleted state. Since this initial study, other studies have reproduced this trial in a more realistic manner that used cycling training and subjects that were good endurance athletes.
As many of you know, high intensity training is a necessary component of your race training. You may also know that it is very difficult to perform high intensity exercise in the glycogen-depleted state. Therefore, there has been a couple of modifications to the train low protocol to fit strategies of the real athlete. One such modification is to perform a high-intensity exercise bout in the evening, go to bed without glycogen repletion, wake up and perform a low-intensity bout of exercise still in the glycogen depleted state, and then eat to replete glycogen. I think this is a very cool design to try to take advantage of these proposed adaptations. However, despite these various modifications of the initial protocol, although studies have shown that exercise in the glycogen depleted state triggers “signals” of enhanced adaptation, there has actually been very little demonstration of performance benefits.
Many have scratched their heads over why there is relatively little documentation of performance benefits from these approaches. Some speculate that the since races are won by such little differences (Team Sky’s marginal gains approach) that traditional testing techniques in the lab are not capable of detecting these small benefits. I actually think there is another reason that has to do with cellular energetics that is beyond the scope of this column. The last very plausible explanation is that the busy recreational athlete may be doing this unconsciously in their everyday life. How often have you trained in the morning before having breakfast, or gotten home from Wednesday Worlds and gone to bed without eating, etc. It is quite possible that undertaking some bouts of exercise in the glycogen depleted state is just the norm.
At this point, undertaking some of your training rides in the glycogen-depleted state has the potential to improve performance. However, at this point I believe it is just a potential. If you believe it could have potential I see no harm in using this strategy once in a while as long as you are not doing too many (chronic glycogen depletion can lead to overtraining syndrome). I applaud those that are thinking outside the box to come up with these novel strategies. However, it yet remains to be seen whether these strategies are effective for elite or recreational endurance athletes.
Hansen,A.K., C.P. Fischer, P. Plomgaard, J.L. Andersen,B. Saltin, and B.K. Pedersen (2005). Skeletal muscle adaptation: training twice every second day vs. training once daily. J. Appl. Physiol. 98:93-99.
Yeo, W.K., C.D. Paton, A.P. Garnham, L.M. Burke, A.L. Carey, and J.A. Hawley. (2008). Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens. J. Appl. Physiol. 105:1462-1470.
On Tuesday Oct 21st, Eleven of Colorado State University's top mountain bikers piled into a van en route to the 2014 Collegiate Mountain Bike National Championships. Accompanying them was “coach” Sam Morrison, a CSU junior who agreed to accompany the students on their journey to Beech Mountain, North Carolina. Twenty seven hours later they arrived at their location all amped up and ready to race.
CSU's 2014 Collegiate Mountain Bike National Championship Roster;
Mark Currie, Jonathan Modig, Drew Faturos, Ricky Pimental, Jordan Cooper, Erin Wilson, Rachael Dye, Brett Donahue, David O’day, Cody Smith, Joe Valbert. Sam Morrison-Coach
Friday Morning was the start of the short track racing. The course was numerous laps consisting of a 200 foot climb then a descent with a half dozen berms. The Men's A lined up bright and early, Mark Currie, Jonathan Modig, Drew Faturos, and Ricky Pimental all at the start line. From the gun, junior Mark Currie was out in the front fifteen. Mark put down some serious effort in the climbs and pinned the descents finishing in a stellar 8th place. The rest of the Mens A’s finished towards the back around 50th. The Women's went a bit later in the morning, Jordan Cooper and Erin Wilson went to gave it their all for thirty minutes. The girls had great results, Jordan finished 12th and Erin in 22nd. Erin pushed a remarkably hard gear up the brutal climb all day, and showed all the other ladies how to truly smash gears.
Saturday morning was very similar to the previous morning. The same four men lined up for the cross country race. Six laps up to the top of the mountain, some single track in the trees then a quick decent back down. The climb strung out the field quickly, Mark did a great job staying with the front. The other three stayed around mid pack knowing they had a couple hours to make some moves. After two hours of duking it out Mark finished 21st, Jonathan 39th, Drew 48th, and Ricky 52nd. Then the ladies lined up again Jordan and Erin showed their skills climbing to the top of the mountain with the nations best. Both girls had great starts and were able to contain themselves throughout the day, Jordan finished 10th and Erin 15th.
The downhillers went off in the early afternoon, just our four fastest men were at the start gate. Unfortunately the teams top downhill girl, Rachael Dye hurt her knee in practice on Friday and wasn't able to race. The boys had some mishaps but all in all good results. Brett Donahue finished 13th followed by David O’day in 21st, then Cody Smith who flatted in 44th, and Joe Valbert in 53rd after taking two crashed in his race run.
On Sunday Mark Currie, Jonathan Modig, Erin Wilson, and Jordan Cooper lined up for one last sufferfest in the team relay, which has each rider doing one lap of the short track course. Mark led the team off, followed by Jordan, then Erin, and finally Jonathan taking up the rear. The team finished 7th after turning themselves inside out for 3-5 minutes. The dual slalom had the whole downhill team racing. They put down some fast times, and took multiple runs on both sides of the track. They all qualified for the top 32. After racing the nations best Brett Donahue finished in 7th, followed by Joe Valbert in 23rd, then David O’day in 24th and Cody Smith in 32nd.
CSU finished 8th out of 39 schools in the Team Omnium.
The team packed up the van after the final race and spend the next twenty five hours on the road back to Fort Collins. The team spirt never died and the road trip was forever known as the ultimate bender trip, filled with gas station energy drinks and candy.
Over the coming weeks and months, Kerry Wicks will be documenting the legal process when it comes to the hit and run of a cyclist in Larimer County. On June 14th her husband, Jeff Wicks was hit and left unconscious and bleeding on the side of the road.
Here is her first post.
June 14th began like any other Saturday. Lazy breakfast, pj’s past 9am, and the scent of coffee lingering in the house. Our resident triathlete, and prospective Ironman prepped for a 4 hour ride, with an hour run to follow. Spandex-ed, power-bar’d, and water bottled, he left our home just before 9:30am. The front door shut on our ‘normal’ that day.
Yes, June 14th began like any other Saturday, yet progressed with life-changing happenings. It is the day Jeff Wicks, my husband, and dad to Bryce (9) and Charlotte (7), was hit by a car on his tri bike. Peggy Brown, 72, of Des Moines, Iowa, turned left. She didn’t notice Jeff crossing the intersection at 29th in Loveland. She took about 15 seconds to assess the situation, and then fled the scene. A witness followed her and called the police.
Jeff was unconscious and bleeding on the road. He was initially transported to McKee, and later to MCR since they offer neuro treatment.
Peggy was taken into custody a mile or so away in a parking lot—where she had stopped to inspect the damage to her car. Her rear passenger side was bashed and blood-stained. The window was shattered, and pieces of Jeff were inside her car.
Shorty after the USAC announced that they will host Fatbike National Championships in Ogden UT in February of 2015, the Wyoming State Parks Department announced that they will begin to groom the trails at Curt Gowdy.
The trails will be roughly 8-10 miles in length, 24" wide and will be groomed from Dec. 15th until March 15th, weather dependent.
YGR advertiser, Peloton Cycles will have Specialized fatbikes available for the 2014/2015 season.