Kissena Track Racing

Strength Training and Cycling

2011-11-28T13:09:00.000-08:00

CAN STRENGTH TRAINING BOOST YOUR CYCLING?

Can strength training boost your endurance cycling performance? At first glance, strength training and aerobic cycling seems like polar opposites. Strength training reduces the density of mitochondria - the structures in which aerobic energy is created - inside muscle cells, and it fails to increase capillary density or the intramuscular concentrations of aerobic enzymes. In general, strength training improves the ability to perform high load, low-repetition exercise; it has a significant impact on muscular strength and anaerobic power and no effect on maximal aerobic capacity (VO2max). Endurance cycling training, on the other hand, hikes mitochondrial density, raises aerobic enzyme levels, and hoist capillary density; it enhances the capacity to carry out low-load, high repetition exertion and usually has little impact on muscular strength and anaerobic power - but does improve VO2max. The end results of endurance and strength training appear to be completely different, and prescribing strength training for endurance cyclists seems to violate the specificity of training principle, which states that training programs should mimic an athlete's specific exercise patterns and requirements.

Indeed, several decent studies have found that strength training has no positive impact on cycling performance. In research carried out at the University College of London, for example, 12 weeks of heavy duty resistance training failed to improve cycling power (1). In this British investigation, 17 physically active subjects (11 males and 6 females, average age 29) trained three times per week, with each session consisting of four sets of six repetitions at the maximum load that could be lifted six times; this turned out to be approximately 80 percent of the maximum load of a single lift (80 percent of the "1 RM"). The subjects recovered for one minute between sets and had their 1-RM strength re-evaluated at the beginning of each week (as it advanced, the weight used in the sets correspondingly increased).

The 12-week training program had a major impact on the subjects' leg-extension strength, which vaulted upward by 160 percent for the men and 200 percent for the women. However, the strength training regime had no positive effect at all on maximal power output during cycling, either at 70, 80, or 100 rpm.

In a separate piece of research carried out in the Human Performance Laboratory at the University of Queensland in Australia, 21 well-trained female cyclists (age 18-42) who had been training for an average of 2.5 years were randomly assigned to either a resistance-training group or a control group (2). Subjects in the resistance training group carried out two strength workouts per week on top of their usual endurance work and completed 24 total strength sessions over a 12-week period. Each strength workout started with a five-minute general warm-up, five minutes of stretches, and about 28 warm-up "squats." The workout itself consisted of three to five sets of squats at intensities ranging from 2 RM to * RM; three-minute recovery periods were sandwiched between the sets. The total amount of endurance training was equivalent between the resistance and control groups.

As it turned out, the 12-week program was extremely effective at boosting 1-RM squatting strength, which soared by 36 percent in the experimental group (control subjects failed to improve). However, the strength training was unable to improve cycling performance; average power output during a one-hour cycling time trial was unchanged in the squatters after 12 weeks.

So, why do cyclists and their coaches often claim that strength training improves their fatigue-resistance, hill-climbing prowess, attacking ability in races, and closing sprint capacity during races? Well, research has shown that there is a solid connection between the anaerobic power of cyclist and their competitive ability. In research carried out with United States Cycling Federation athletes from different categories at the University of Tennessee-Knoxville, investigators found that cyclists in the highest performance category had the loftiest anaerobic power (3). Of course, anaerobic power is something which conventional strength training is supposed to reliably increase.

In addition, it is important to bear in mind that not all of the research on strength training and endurance cyclist performance has been negative. In a unique study carried out by noted researcher Asker Juekendrup and his colleagues from the United Kingdom and the Netherlands, a group of competitive cyclists who substituted explosive strength training for about one-third of their usual endurance training upgraded maximal power output and time-trial performance in just four weeks, compared with individuals who continue with their usual endurance training (4).

In this Dutch-English inquiry, 14 experienced cyclists took part; six were placed in the experimental, explosive-training group, while the other eight athletes served as controls. The athletes were accustomed to training for about 12 to 13 hours per week and had been training at a high level for an average of five to eight years. During the experimental period, both groups averaged nine hours of training each week, but for the explosive group 37 percent of the total time consisted of explosive training. The control group carried out only typical endurance training.

The explosive sessions consisted of high-rep, low-resistance, quick-as-possible movements, with 30 reps per set for each exercise. Resistance was set so that the athletes could keep up their speed of movement during the first 20 reps of the 30-rep sets, with some power lost over the last 10 reps. If the athletes could finish an exercise with a constant rate of movement, the resistance was increased. Each explosive workout proceeded as follows:

(1) 10-minute warm-up on bike at 75 percent of heart-rate max

(2) Squats: 2 sets of 30 reps, with short recovery between sets

(3) Leg Presses: 2 sets of 30 reps, with short recovery

(4) Leg Pulls: 2 sets of 30 reps

(5) One-Leg Step-Ups: 2 sets of 30 reps

(6) 10 minutes of cycling at 75 percent of heart-rate max

After step 6 was completed, steps 2-6 were performed one more time.

As mentioned, the average power output achieved during a one-hour time trial increased significantly after just four weeks of training in the explosive group but failed to budge upward for the control, endurance-training-only cyclists. In addition, maximal power sailed upward after four weeks for the explosive fellows but was stagnant in the endurance riders. Interestingly enough, the explosive group cyclists were also able to maintain their "short-term performance" (the ability to cycle all-out for just 30 seconds) over a nine-week period, while the strictly endurance-trained athletes lost short-term performance power. Also, the explosive athletes tended to become more efficient over the study period (i.e., could complete more work per minute for each unit of energy expended), while the endurance cyclists did not. The explosive strength training was a winner!

more

De-trained and Fat.

2011-11-27T11:52:00.000-08:00

It has been five months since I have ridden a bicycle for serious amateur training, not counting the five minutes spent warming up on a spin bike at every gym session in preparation for weight training. The only training I've been doing is strength weight training four days per week using a split routine - upper body one day, lower body the next. You lose aerobic capacity due to diminished Mitochondria as a consequence of strength training in the gym and lack of specificity to cycling. Mitochondria provide the energy a cell needs, they are the power centers of the cell. Endurance training is required to increase Mitochondria.

I thought it would be interesting to do a 20 minute FTP (Functional Threshold Power) test to determine how much my cycling muscles have been de-trained. My racing weight is around 172 to 177 lbs - I am currently at 188 lbs due to increase muscle mass and fat from strength weight training and eating pretty much anything.

As you can see below at a body weight of 188 lbs, I could only manage 163 watts average for 20 minutes subtract 5% = 155 watts for predicted 60 minute average. My pain and latic threshold have diminished considerably due to only lifting heavy weights in a rep range of 4 to 10 reps x 4 sets.

Also attached are other FTP test over the years for comparison. For the same test on November 2010 at a body weight of 173 lbs I was able to maintain a more consistent pace and higher average wattage of 203 watts for 20 minutes subtract 5% = 193 watts for predicted 60 minute average. All tests were done on a Saris Cyclops Spin Bike.

As of 11/27/2011
Age 46
Weight - 188 lbs
FTP - 155 Watts
Body Fat - no clue
Full squat - 225 lbs x 4 reps (butt to floor)
Half squat - 315 lbs x 4 reps (thighs parallel to floor)
Leg press - 720 lbs x 6 reps
Dead lift - 315 lbs x 1 rep
Bench press - 205 lbs x 4 reps

11/27/2011 FTP 155 WATTS

3/27/2011 FTP 228 WATTS

11/3/2010 FTP 193 WATTS

6/30/2010 FTP 229 WATTS

2/19/2010 FTP 198 WATTS

11/27/2009 FTP 191 WATTS

10/31/2008 FTP 207 WATTS

So I need an incentive to start riding again, therefore I think I am going to turn pro. The difference between amateurs and pros, is that pros get paid, I have decided to pay myself $1 for every mile ridden. Today I made $30 which goes towards savings.

10 29 2011 Track and Road items for sale

2011-10-30T06:13:00.000-07:00

CASCO HELMET WITH VISOR AND CARRY CASE - $200

CYCLOPS TRAINER - $75

FSA 52/42 ALUM ROAD CHAIN RING - $20

H20 STEEP ANGLE ROAD STEM - $30

DELTA HEAD TUBE EXTENDER - $20

HED CARBON FIBER TRACK REAR TRI SPOKE - FREE WITH PURCHASE OF $800 KARBONA WHEEL SET BELOW

KARBONA CARBON FIBER FRONT TRACK TRI SPOKE - $300

KARBONA CARBON FIBER REAR TRACK DISK WHEEL - $500

NASHBAR SKEWERS - $10

NASHBAR ALUM 80MM ROAD STEM - $10

NASHBAR SKEWERS - $10

NASHBAR WHEEL BAGS - FREE WITH KARBONA WHEELS

PERFORMANCE NEOPRENE WINTER BOOTIES - $20

PROFILE ALUM CLIP ON AERO BARS FOR ROAD OR TRACK - $40

PROFILE KINKED SEATPOST & NASHBAR SADDLE - $50

PROLITE ALUM 90MM STEM - $10

PROLITE ALUM SEAT POST - $10

RITCHEY ALUM ADJUSTABLE STEM - $20

SPECIALIZED ALUM 110MM ROAD STEM - $30

SRAM ROAD CHAIN - $10

VISION TECH ALUM AERO BARS FOR ROAD OR TRACK - $100

Send me an email at kissenatrackracing@gmail.com if you are in the New York City area and are interested.

10 28 2011 Kissena Velodrome

2011-10-30T05:49:00.000-07:00

1986 Goodwill Games - Sprints

2011-08-13T16:45:00.001-07:00

Video provided by Larry DeSario

1984 Kissena Twilight Class A race by Lary DeSario

2011-08-12T17:07:00.000-07:00

Video - Debbie DeSario
Announcer - Al Toefield
Organizer - Al Toefield
Orange Van - Al Toefield

Group A (cat 1 &2) Scratch Race
Winner - Larry DeSario

Some participants:
Eric Zaltas
Jim Lehane
Pat Gellineau
Mike McCarthy
Aubrey Gordon
Jimmy Keough
Alex Shadoo
Gopi

Comment by Larry Desario:
My event was sprinting but I could hold my own in a short scratch race. I did my share of pulling when I could, but you just knew the endurance riders were trying to drop you before the finish.

July 2011 Kissena State Championships by Mark Wagner

2011-07-31T09:42:00.000-07:00

Session two started with flying 200's to determine seeding for the sprints. I decided to step up my gearing to a 50x14, which I think is around 96" or so. Karl and I both used the same gearing (same rear wheel, actually) to achieve similar 200 times of 12.66 and 12.60 seconds, respectively. I think the gear really helped me knock off a second from my time last year, which was a 13.55.

http://connect.garmin.com/activity/101581244

2011 Masters Nationals - Flying 200 meter times at T-Town

2011-07-31T09:35:00.000-07:00

Link to Results Page

Kissena Velodrome Records - by Larry DeSario

2011-07-31T06:07:00.001-07:00

Back in the 60's, 70's, 80's records were talked about among the track aficionados. We had no internet then. Prior to 72-73 most talk centered on Jack Simes III. I remember a labor day meet (1968?) in which Preston Handy attempted to break the 200 meter tt record of Simes which was announced to be 11.6, but he missed it riding an 11.85.

After I rode my flying lap and 200m times at Kissena I asked Jack Simes what his times were when he rode there. He told me he would have to look them up in his notes but he did say that 11.6 was the time he remembers as being his best. I've seen in training (1970) Sam Zeitland (The Brooklyn Flash) knocking off mid 11's one particular afternoon. He rode gears 46x14 and 47x14.

I thought the kilometer record was 1.13, being performed either during the 1964 Nationals or Olympic trials. The crowds in attendance were huge. Jesus Portalatin rode a 1.13 as a Junior in 1970. When Steve Woznick set his kilometer time of 1.12.4 at the New Jersey State Championships it was said to be the fastest time at Kissena. As far as I know, nobody broke Woznick's record of 1.12.4 until Colin Prensky's ride. When I saw that he rode it on Opening Day in May I was duly impressed. It should be noted that Keith Rapasardi rode a 1.13.7 winning the NYS Kilo Title in 1985.

Colin Prensky - Fastest Kilo time 1:11.10 on May 7, 2011

For the Pursuits I may have somewhere the times ridden in the 1970 nationals held there (Chauner vs VandeVelde). However, with the technology (aero bars/discs) there has to be faster times by the more recent cyclists.

All of this is unofficial, again, there was no internet or precise record keeping at Kissena that I know of. However, it should be noted that prior to 1973-74 Kissena was the only Velodrome on the east coast. It was frequented by many of the top cyclists of it's day. In 1972 we had a Pro-Am competition in which some of the Raleigh Pros and some other internationals competed against the local elite east team. I have some 8mm footage that I would like to convert to disc. Some pretty neat historical stuff.

I moved to South Florida in 1986. This was before Kirk Whiteman’s time. I met Kirk at Manchester when he won the Worlds there. I have no idea of his times at Kissena. In the early 80's Nelson Vails arrived on the scene. Nelson rode the kilo in 1982 (we tied at 1.16.3) but not the sprints. He was doing most of his training elsewhere so I can't really say what flying 200 times he did. Perhaps, somebody from that time frame can fill in the gaps. I do know, that in 1983 Nelson just improved tremendously, winning the sprints at the Pan Ams. He was a fantastic jumper.

LD

Hour record by Ken Harris:

Ken Harris - holds the Hour Record for Kissena (110 Laps) 8/21/2008

KISSENA VELODROME RECORDS:

Flying 200 Meter = 11.6 by Jack Simes III (unofficial)

Flying One Lap 400 Meter = ?

Standing Start 400 meter =30.72 Chris Barbaria on 6/28/2009 (unofficial)

Sanding Start 500 meter =?

1000 meter (Kilo) = 1:11.10 by Colin Prensky on 5/7/2011 (unofficial)

1600 meter = 2.01.19 by Colin Prensky on 6/28/2009 (unofficial)

2000 meter =?

3000 meter =?

Hour Record = 110 laps by Ken Harris on 8/21/2008 (official)

Kissena Riders at 2011 Masters Track Nationals - Results

2011-07-30T14:24:00.000-07:00

POINTS RACE - 40-44

Gary Steinberg

Alan Buday

Scott Demel

PURSUIT

George Sutter

Bonnie Woodbury

Kimberly Edwards

Alan Buday

Mike Wilpizeski

Read an interview with Mike Wilpizeski - Mike got 4th in the 2K pursuit

SPRINTS

Kirk Whiteman

Michael Robinson

Gabriel Thomas

Andrew LaCorte

Kimberly Edwards

More results located here

Kissena Riders from the 70s and 80s - Larry DeSario

2011-07-27T18:59:00.000-07:00

Video Clip of Larry doing a Flying 200 in 1983 at Kissena Track - notice there was no fence around the track.

Below is a report from Larry:

I've been rummaging through my old training diaries. Wow, things have sure changed in regards to gearing. We used smaller gears back then.

Kilometers:
For kilos, I generally used 46x14 or 47x14.

I won the state kilo title in 1973 with a 1.14.2 (46x14)

I also won the state kilo on June 23rd 1984 with a 1.14.91 (46x14). Below are the splits for this kilo:
-200 meter 16.74
-400 meter 29.96
-600 meter 43.77
-800 meter 59.46
-1000 meter 1.14.91.

Later in the year (September 84) I did a record attempt and rode a 1.13.93 (46x14). Below are the splits for this effort:
-200 meter 17.31
-400 meter 30.92
-600 meter 44.36
-800 meter 59.51
-1000 meter 1.13.93
I paced this attempt and was able to finish stronger. I didn't get the record which at the time was 1.12.4 held by Steve Woznick set in 1973. I have some pics of the 1984 states that I'll get together.

I saw that the time was lowered to 1.11 by Colin Prensky in 2011! You have to be a beast to do that on Kissena. He certainly has my utmost respect.

Colin Prensky

Flying 200 Meters:
We didn't have 200 tt seeding for match sprints back then. I managed to win the state sprints, 1982 to1984. However, we did have time trial nights and usually my gearing for the 200's were 47x14, 48x14 and 44x13.
My best times were:
11.65 (Aug 8th 1983/gear 44x13)
11.75 (Aug 19th 1984/gear 48x14).

I do happen to have the 11.65 on tape. My wife was giving commentary during the effort. (Video clip above)

Flying 400 Meters:
My best flying lap was 25.4 seconds on a 50x15 gear in 1982. I was doing them with Derrick Davis that night. I must say that most of my better efforts were late June to September. Usually April and May the times were quite slower.

Racing Videos and Photos:
I have some racing footage that I will share. Some twilight series action with Al Toefield announcing and nice size fields. Also, some workouts with James Joseph. He spanked me good, he was quite strong. Unfortunately, I have no footage of the Labor Day meets. I have plenty of pics though. I rode (won) the 1983 meet riding with a cracked shoulder suffered in a madison some three weeks earlier. I didn't tell the docter I was riding.

I hope you find this of some help. It's always good to compare notes.

Currently:
I turned 57 this year. I still ride down here in South Florida but with not as much zeal as I used to. Got hurt (my back) after the last masters worlds I rode in 1999 and I lost quite a bit of power in my left leg. I'm hoping I can get back to nationals/worlds level fitness someday. I rode the 200 tt at our elite and masters states this year and did a 12.1 and 12.2. I'm struggling to bring it down to under 12 seconds once again.

James Joseph

James Joseph just won the 2011 nationals yesterday in T-Town. He is still very talented and snappy fast. Derrick Davis visited us a few times these past few years and I ride with Pat Gellineau when he comes down for the winter.

Derrick Davis

I'll gather some old momentos and send them up. Looking at the pictures and results from your site, the sprinters are really big. Kissena's Affinity Team has recently turned out some gifted sprinters. The legacy is still alive at Kissena!

My last competitive kilo was May 29th 1999 fl states at Piccolo, time 1.14.2 at age 45. The gear was 47x14, splits were 15.5/26.25/37.44/49.12/1.01.49/1.14.28. It was more or less for training as my emphasis was the sprints and team sprints.

I did win the Florida States in 1993 (May 15th) with a 1.12.47, gear 45x14 (86.8 inches). Splits 15.30/26.07/37.12/48.66/1.00.37/1.12.47

At the Masters Nationals 1994 (July 15) held at Piccolo I rode 1.11.23, gear 43x13 (89.3 inches). I got third. Kent Bostick won with a 1.09, and my good buddy, Richard Martin, got second with a 1.10 something. My kilo splits were 15.21/25.78/36.36/47.54/59.21/1.11.23

My philosophy for the kilo was rather than try to match the big boys on their gears, I tried to match them on RPM's. I didn't have the strength to push the big gears, I tried to finesse the ride. Many riders look at the internationals and get swayed into using gears that are way too big. Heck, if you match their RPM's with even a 46x14 you can have a pretty good ride for a district championship. Again, I was no kilo rider but I did manage to garner four bronze medals at masters nationals. I never rode tri-bars, only bullhorns. I was old school and I feel my inability to really master aero bars pretty much doomed me in the event - you know, adapt or go extinct.

After the UCI determined that ages 40 and over time trial will be 500 meters, later changed to 750 meters, I said adios to the Kilo event. I hated the Kilo! It really wasn't my cup of tea.

I preferred the 500 meter. Then, I geared up to 48x14, sometimes 47x14 or 51x15. I got silver and bronze at Masters Worlds, both rides were mid 35 seconds.

Kissena Riders at 2011 Masters Track Nationals - Results

2011-07-27T17:38:00.000-07:00

Michael Robinson

Michael Robinson - Bronze in Scratch Race

Bonnie Woodbury

Bonnie Woodbury - National Champion in 500 Meter

James Joseph - National Champion in 500 Meter
Mike Wilpizeski - 7th
Gabriel Thomas - 16th

James Joseph

Mike Wilzipeski

Kimberly Edwards - National Champion in 500 Meter

Kimberly Edwards

Kimberly Edwards - National Champion in Scratch race

Laura Summers - National Champion in 500 meter

Michael Howard

Michael Howard - 10th in 500 meter
Michael Robinson - 11th in 500 meter

T-Town 2010

https://www.usacycling.org/results/index.php?permit=2011-175

7 24 2011 NY Kissena State Track Championships - Times

2011-07-26T14:56:00.000-07:00

http://www.kissena.info/track/results/2011/index.php

2006 to 2011 Chasing fractions of a second

2011-07-24T06:43:00.000-07:00

Since the summer of 2006, I have spent the past five years chasing fractions of a second after getting back into the sport of track cycling. What started out as a personal goal of getting fit after being hospitalized for two weeks in the fall of 2005, ended up becoming an expensive obsession.

Below are the best times I was able to achieve since then.

-8/30/2009 - 200 Meter = 12.57 seconds (52x13=108" gear) at Kissena

-5/1/2011 - 400 Meter = 32.20 seconds (48x16=81" gear) at Kissena

-8/21/2010 - 1000 meter = 1:17.45 (50x14=96'' gear) at TTown

-8/28/2010 - 1000 meter = 1:20.59 (48x14=92" gear) at Kissena

-6/28/2009 - 1600 meter = 2:15.51 (50x15=90" gear) at Kissena

With diminishing motivation, chasing just a few seconds or fractions of a second has become time consuming and expensive without any real returns on investment. I guess the law of diminishing returns has kicked in.

There are cheaper ways I can now use to stay fit without the stress of competition.

6/29/2011 - Stopped competing.

Harlem 2011

2011-06-22T17:56:00.000-07:00

There is a place in Guyana called Harlem (area with red circle) - Guyana was colonized by the Dutch circa 1700 or 1800s before the British took over. On the week of 6/20/2011, Godfrey Pollydore colonized the Harlem Criterium Cat 2/3 and Pro Keirin exhibition. See video below of Criterium:

Cat 2/3 Men’s Results

Place Bib Name Country Points
1 319 POLLYDORE Godfrey USA 15 (Guyana)
2 382 KOOP Zach USA 13
3 327 SAVORY Scott USA 8 (Guyana)
4 321 PRENSKY Colin USA 7
5 306 FRIAS Samuel USA 4
6 389 HENDRY Thomas USA 3
7 311 JACARUSO Mitchell USA 2
8 315 MURPHY Evan USA 2
9 362 SCHMALZ Daniel USA 1
10 379 LIM Daniel USA 0
11 334 WORDEN Chris USA 0
12 330 SHIROCK Jeremy USA 0
13 332 SOLER Abraham USA 0
14 366 PROKOPEC Michael USA 0
15 309 GRIFFITH Glenroy USA 0
16 329 SEEPERSAUD Raj GUY 0 (Guyana)
17 387 HYLTON Steve USA 0
18 369 PAYTON Willie USA 0
19 363 SAMUELS Chris USA 0
20 316 PARTLAND JP USA 0
21 399 ARROYO Frank USA 0
22 303 BIANCHI Giancarlo USA 0
23 356 TAVARES Vinicius USA 0
24 351 WOLF Brian USA 0
25 390 GUIMOND Tom USA 0
26 308 GOMEZ Conrad USA 0
27 397 BONELLI Marco USA 0
28 335 YARDE Kevin USA 0
29 337 CASTRO Juan USA 0
30 373 MICKO January USA 0
31 388 HODDER Scott USA 0
32 364 SACK Matt USA 0
33 350 DEL ROSARIO Jose DOM 0
34 322 PRINCE Rick USA 0
35 370 NICHOLS Jamual USA 0
36 392 COLOME Ramphy USA 0
37 352 WALSH Andrew USA 0
38 314 MERRILL Eric USA 0
39 336 BOROVKOV Vladimir USA 0
40 378 GOMEZ Conrad USA 0
41 326 SAUVAYRE Pascal USA 0
42 374 MERNIT Eli USA 0
43 395 BUDAY Alan USA 0
44 380 LIGHTBURN Shawn USA 0
45 393 COLLADO Oso USA 0
46 367 PERERA Jesus USA 0
47 381 LAFIURA Gregory USA 0
48 307 GLENNEY Scott USA 0
49 365 PROVERBS Junior USA 0
50 331 SMITH Kyle USA 0
51 396 BROWN Robert USA 0
52 313 MARSZALEK Tadeusz USA 0
53 368 PENMAN Phil USA 0
54 302 BERTUCCO March USA 0
55 371 NELESSEN Zebulon USA 0
56 354 VENEGAS Christian USA 0

(looking for Video of Keirin)
Keirin Exhibition

Rank Bib Last Name First Name Country
1 319 POLLYDORE Godfrey USA (Guyana)
2 14 SIMES Jackie USA
3 86 LOWE Anthony USA
4 93 BARRETTE Hugo CAN
5 72 SANCHEZ Augusto USA
6 85 LEA Bobby USA
7 297 SULLIVAN Daniel
8 92 SILVA Iggy USA
9 321 PRENSKY Colin USA
10 300 DIEFENBACH Matt USA
11 87 MILLER Barry USA
12 299 LAKATOSH Andy
13 13 PALMA Guido ARG
14 53 NELESSEN Guillaume USA
15 89 QUITERIO Stalin USA
16 1 LAMPATER Leif GER
17 2 EDMULLER Benjamin GER

http://www.skyscraperclassic.com/page/2/

6 18 2011 Kissena Speed Endurance training

2011-06-18T17:52:00.000-07:00

Gym in the morning for an hour and a half, below is a typical Saturday workout:
-Warm up on the spin bike for ten minutes
-10 push ups
-4 sets of 5 reps plyometric pushups
-200 sit ups / crunches
-Lots of stretching - you lose flexibility as you get older, also strength training makes muscles contract.
-Plyometric jumps - 100 jumps of squat jumps, split squats, lateral jumps, one leg jumps
-5 sets of 4 reps wide arm pull ups
-4 sets of 8 reps bench press - 135 lbs
-4 sets of 8 reps horizontal pulls - 100 lbs

Track in the afternoon:

Position: Queens, NY
Altitude: 50 feet above Sea Level
Equipment: Tiemeyer Track bike

Front Wheel: Mavic Ellipse Clincher
Front Tire:Vittoria Open Corsa CX 23mm

Rear Wheel: Mavic Ellipse Clincher

Rear Tire: Vittoria Open Corsa CX 23mm
Bars: Deda drop bars
Pedals: Shimano DurAce PD-7900 SPD-SL
Seat Post: Thompson Alum zero offset
Saddle: Fizik Gobi xm wing flex
Data recorder: Garmin Edge 305
Warm up gear: 48 x 15 = 86"
Training gear: 48 x 15 = 86"
Riders at track: 6

40 lap incremental warm up behind the motor in 48x15=86 inch gear.

Flying 200 meter number one behind the motor in 48x15=86 inch gear

Flying 200 meter number two behind the motor in 48x15=86 inch gear.

Standing 400 meter number one in 48x15=86 inch gear, time = 32.34 seconds

Standing 400 meter number two in 48x15=86 inch gear, time = 32.84 seconds

Flying 400 meter in 48x15=86 inch gear, time = 28.70 seconds

25 lap warm down behind the motor in 48x15=86 inch gear

Weather:
Temp = 86 F
Humidity = 47%
Wind = 8 mph west
Dew point = 58 F

Fuji Track Elite frameset - $999

2011-06-17T17:58:00.000-07:00

In case you need a 58cm carbon frameset, then here is a great opportunity to scoop this one up for $999. Seems like Nashbar is in a hurry to ger rid of them. Fuji's original price for this frameset last year was $2,777, then Nashbar had them for $1,500, after which the price rose to $1,999 and now down to $999. Talk about weird pricing strategies. It just makes you wonder how much it really cost to make a frame like this. Nashbar also had the Fuji Track Pro frame for $200 then price dropped to $179, seems like they are all gone now.

Kissena Omnium - Sunday July 17, 2011

2011-06-17T17:36:00.001-07:00

http://www.bikereg.com/events/register.asp?eventid=13596

An interview with Mike Wilpizeski - 6/4/2011

2011-06-08T19:07:00.000-07:00

Introduction:

At the age of 54 Mike Wilpizeski would be the perfect candidate for the book “50 Athletes Over 50” by Don McGrath. Instead we can do a little write up for the Kissena Blog to help motivate the older athletes who have stuck with the sport of Track Cycling as their speed and endurance decreases in the aging process. Also to show the younger athletes what can still be achieved through training?

Background information:

I have noticed a steady improvement in your riding over the past three years since you crashed in 2008 during a Miss & Out race and injured your groin. That crash had sidelined you for a couple of months, then you rebounded, but you were still tentative about competing in mass start events. You have since acquired a custom made Tiemeyer with Zipp wheels and a renewed vigor for the 500 meter, Kilo and Pursuit events. These events are no stranger to you. You raced as a junior and have consistently ridden a bike since then.

This year you improved your Kilo time to 1:16.31 which is more than a full second faster than last year’s time. This was the third fastest time of the day out of 45 riders from all categories. You also placed second in the Masters Match sprints and won the overall Omnium for the 2011 opening weekend at Kissena. You also continued your winning form through the Kissena Royale series, convincingly and aggressively winning events you normally stay away from such as the Miss & Out, Scratch Races and the Keirin.

From the book “50 Athletes Over 50” it states that patterns of age related decline have been well documented for memory, aerobic capacity, maximal heart rate, muscular strength and flexibility, to name a few. After the peak performance age of 35, performance gradually declines at .5 percent to one percent per year until approximately age 70 when the decline accelerates. Some studies also suggest that the rate of decline differs as a function of event, sport and gender. For example, the rate of decline is generally greater for distance than for sprint events, for swimming and athletics than for golf and for women rather than men.

This brings me to the reason for writing this – what type of training have you been doing to stave off the aging process and to consistently beat riders younger than yourself. I know you are extremely motivated, you love your sport, you have access to facilities, you have remained injury free since your crash and you have joined a new club with access to specific track coaching. Also this year is the Masters Nationals at T-Town and you are training for the Pursuit and 500 meter events, so you are extremely focused on this goal.

Start of your cycling exploits:

-When did you get into the sport of cycling and start competing?

I joined a local bike club near Philadelphia when I was 15 and got my first racing license when as a junior in 1973. I was amazed at the large fields and high speed of those races – there were many Criteriums in New Jersey. The Tour of Somerville was the Queen of all the Crits.

-Why did you choose the sport of cycling?

I had heard about the Tour de France, and it captured my imagination. I admired Eddy Merckx and all of his accomplishments. When I was young, my summers were very unstructured, and my brother and I played every sport imaginable. I was too small for football, so I thought I would try cycling.

-Did you stay in the sport of cycling from when you started or did you switch to other sports and then come back?

During junior high school, I played football, tennis and later did some running on the high school track team, but soon I joined the local bike club and began racing as a junior. In 1973, I became very serious about cycling and devoted myself to the sport. I quit the sport in 1979 and returned at the age of 35 as a master racing in Northern California.

-What events did you compete in?

Back in the 70s, I remember doing lots and lots of Criteriums. We also raced in Central Park, and did circuit races in and around the Philadelphia area. I always did best in Time Trials, but there were very few Time Trials or Road Races locally, so we’d drive up and down the East Coast. In 1974, we raced Le Tour d’Abitibi, a world class stage race for juniors in Canada. I raced on the road with Penn State’s collegiate team, and in 1978 I raced for a few months in France on an amateur team in Alsace.

-When did you start track cycling?

I always wanted to be a complete bike racer – like my hero Eddy Merckx. That meant riding road, cyclo-cross and track. In 1974, my teammates and I drove up to Kissena and raced a couple of times on Wednesday nights. We had to cut school to get there in time – and we would get incredibly lost along on the way. I actually won the first race I ever did at Kissena by breaking away at the start. I didn’t know what else to do. I also raced a few times on Friday nights at the newly built Lehigh County Velodrome (T-town) in 1976 and 1977.

Since last season to now:

-What has your weekly training been like?

Because I work at home, I am able to work out in the basement for an hour or so every morning. During the off season, I lift weights on M/W/F, and during the season I do maintenance lifting on M/Th. I do hi-intensity intervals in between. Almost every weekend, I go to the Kissena Velodrome on Saturdays, and on most Sundays I do an endurance ride along the LIE service road.

-How many hours riding on the rollers?

I ride my track bike on the rollers every weekday – so probably 3 – 4 hours total. I do lots of intervals on my track bike on the rollers.

-How many hours riding on the road?

My Sunday endurance ride is approximately 3 hours. I might ride my road bike on Fridays, if I’m looking to just noodle.

-How many hours riding on the track?

I go to Kissena Velodrome on Saturdays – usually for 3 or 4 hours. Mostly to socialize!

-How many hours riding on the trainer?

I only use my trainer for warm up and cool down at races. I much prefer riding the rollers.

-Have you been riding outside during the winter? If so what type of riding?

I love riding in the winter - as long as it’s above 20 degrees. Otherwise I will run, because I rarely feel cold when I run. Another great thing about running –it gets my heart rate up very quickly and in just 60 – 75 minutes I’m feeling cooked.

-How many miles have you accumulated on a weekly basis.

It is hard to say, as I do not keep track of my mileage anymore. Since I prefer to do lots of short, hi-intensity intervals on the rollers, my training is based on time rather than distance. I usually train for 9 – 11 hours weekly.

-What type of interval training do you do?

Every kind of interval training I can think of, especially the Vo2 max booster program. I try to do some hi intensity interval training almost all year round. Of course, the volume varies depending on time of year and what events I am preparing for.

-You mentioned the Vo2 max booster program – what is that and how has it helped you?

I am a big fan of Jesper Bondo Medhus’ website Training4Cyclists.com, and he outlines a Vo2 max booster program here: http://www.training4cyclists.com/how-to-increase-your-vo2-max-in-14-days-vo2-max-test/ I think his advice is very useful for anyone who wants to race, especially masters with limited time to train.

-What type of endurance training do you do?

I ride my road bike on Sundays for 3 hours or so. This is the only ride I do each week that is not highly structured. I sprint for signs and do mostly fartlek intervals.

-What type of speed work do you do?

The Affinity series races and practice races are useful for this.

-What type of strength work do you do?

I’m a big believer in lifting weights, but I focus on efforts that are specific to cycling, like squats. I also like to do single leg squats.

-What are your major goals this year and what are you peaking for?

My goals this year are the 2K pursuit and 500 meter time trial at Masters Track Nationals. I would be thrilled with a top 5 result.

-What is more important to you – beating a personal best time or winning a race?

I’ll take winning every time!

-Would you consider yourself a tactician or do you race on pure instinct?

My racing instincts are poor. I need to have a plan that’s open to improvisation.

-What sort of mental training or imagery do you use in competition to stay focused and peaked? I remember last year you were always second guessing yourself and you defeated yourself before the start of the race, this year you have displayed more confidence and focus. What is different this year, is it a placebo effect of joining a new club or better training?

I’ve always had a lot of self-confidence in timed events, even as a junior. However, I often get psyched out by other people in mass start events. I tell myself, “On, he’s national champion, he’s got huge legs, he beat me in this event last month,” etc. When I was 16 years old, my first coach told me that although I had some talent, I didn’t have a killer instinct. His words have stuck with me over the years. These days, I try not to look at my competitors when I’m on the start line.

Video Clip of Mike Winning the Kissena Royale Miss & Out on 6/4/2011

-What is the configuration of your Tiemeyer track bike?

Seat – Selle Italia SLR Carbonio

Seat Post – Thomson Masterpiece

Stem – Thomson Elite

Drop handlebar – Nitto track handlebars

Aero bars – Easton carbon

Headset – Chris King

Fork –Edge (now Envy)

Bottom bracket – Campagnolo Record

Crank –Campagnolo Record Track

Length of Crank - 170

Pedals – Dura Ace

Racing wheels – Zipp disc 900 and 808

Training wheels – Dura Ace hubs with Velocity Rims

Racing tires – Veloflex tubulars

Training tires – Continental Sprinter tubulars

-What is the configuration of your road bike?

Frame – Quattro Assi G66 aluminum

Seat – Selle Italia SLR Carbonio

Seat Post – Quattro Assi carbon

Stem – Ritchey WCS

Drop handlebar – Ritchey WCS

Headset - FSA

Fork –Quattro Assi Carbon

Bottom bracket – Shimano Ultegra

Crank – Shimano Ultegra

Length of Crank – 172.5

Pedals – Shimano Ultegra

Racing wheels – Mavic Cosmic Carbone

Training wheels - Shimano Ultegra w/Mavic rims

Racing tires – Continental Sprinter tubulars

Training tires – Continental Gatorskin clinchers

Gruppo – Shimano Ultegra

Video clip of Mike winning one of the Keirin rounds on 6/4/2011

-What is your favorite gear for the Kilo at Kissena?

94.5”

-What is your favorite gear for the flying 200 at Kissena?

96.4”

-What is your favorite gear for the pursuit at Kissena?

94.5”

-What is your favorite gear for the Miss & Out at Kissena?

Probably 90”, but I hate the miss and out!

-What is your favorite gear for the Points race at Kissena?

92.6” is my usual gear for mass start events at Kissena.

-What is your favorite gear for the Chariot at Kissena?

92.6”

-What is your favorite gear for the 500 meter at Kissena?

92.6”

-What is your favorite gear for the Keirin at Kissena?

94.5”

-What is your warm up gear?

86.4” or 88.2”

-What would be your next major purchase in cycling that you feel would optimize your performance?

I’m eyeing the new Dura Ace pedals to save some weight…However; I think the best way to optimize my performance would be to work on my starts.

-Do you train with a heart rate monitor, power meter or just perceived exertion and a speedometer?

I raced with the Berkeley Bike Club 1992 – 94 and used to train with a heart rate monitor when Rene Wenzel was my coach in 1994. I learned a lot about my body, but it took the fun out of riding. I began to dread training so I stopped using it. These days I just try to put 100% into every interval.

-What is your diet like – are you a vegetarian? You have managed to keep your body fat percentage really low, this definitely helps your power to weight ratio.

My first rule is “if it grew, great.” My second rule is “eat at home.” I eat and drink a bit of everything, but I also believe in moderation. I love salads of all kinds, and I’m not a big meat eater. My favorite all time food is brown rice, I try to eat that almost every day.

-What has kept you motivated in the sport of cycling?

I enjoy the social scene at Kissena. Also racing is my only escape from the constant pressure at work and home. Kissena may not be the fastest track in the world, but it’s still a special place because of the people. When I see you ride 200 meters in 12 seconds - that motivates me. When I speak to Delroy Walters or watch Colin Prensky ride the kilo in 1:11 or Andrew LaCorte outsprint the out-of-towners, I get motivated. You guys have full time jobs, families and responsibilities, yet you still strive for excellence every time you race your bikes. I also believe that cycling is the answer to practically all the world’s problems – the environment, transportation, health and lifestyle, etc. Bicycles are efficient, and 100 years ago they were cutting edge technology. Besides I hate driving a car, instead I prefer riding a bicycle to move myself around - bicycles are also beautiful.

-Who would be your main competitors to best at the 2011 Nationals in the 2K pursuit and 500 meter time trial?

There are many masters in my age group who will be tough competitors at nationals, but for sure Scott Butler, Christopher Regan and Robert Black will be among the best.

-What are your plans after the 2011 Nationals?

To have fun racing at Kissena, to race with the other masters on Labor Day and then start my training for next season after a short break.

The Happiness of Pursuit by Davis Phinney

2011-06-07T19:22:00.000-07:00

The 80s was a magical time for American bicycle racing, it saw the emergence of many cycling stars such as Davis Phinney. His book "The Happiness of Pursuit" gives us the back story and behind the scenes of the 84 Olympic road race, the Tour De France, the Coors Classic and more. Especially interesting was the drama during the 84 Los Angeles Olympics road race.

This is a great book for those who were enamored with the glossy "Winning Magazine" which gave you a colorful insight into bicycle racing. Davis Phinney's book serves to tie up some of the loose ends from that period also it progresses to modern day, with his son, Taylor Phinney's venture into the sport. This book is a great read.

6 4 2011 Kissena Royale 1,2,3 Keirin Video Clip

2011-06-05T10:20:00.000-07:00

6 4 2011 Kissena Royale data

2011-06-05T08:34:00.001-07:00

Position: Queens, NY
Altitude: 50 feet above Sea Level
Equipment: Tiemeyer Track bike

Front Wheel: Mavic Ellipse Clincher
Front Tire:Vittoria Open Corsa CX 23mm

Rear Wheel: Karbona disk wheel

Rear Tire: Tufo S3 lite 21mm tubular
Bars: Deda drop bars
Pedals: Shimano DurAce PD-7900 SPD-SL
Seat Post: Thompson Alum zero offset
Saddle: Fizik Gobi xm wing flex
Warm up gear: 48 x 16 = 81"
Racing Gear: 48 x 14 = 92"
Riders at track: 50

This week's Kissena Royale was by far the larget and most prestigious turn out of the series. There was Gibby Hatton, Andy Lakatosh, Danny Sullivan, Matt Difenbach to take part in the 1,2,3 Keirin.

Gibby Hatton

We also had our resident riders - Andrew LaCorte, Kimberly Edwards, Scott Demel and Brian Shea winning the overall Kissena Royale jerseys for their respective categories.

Mike Wilzipeski also continued his impressive form by winning the Cat 4 Miss & Out and the first Keirin heat.

One of our resident multiple time Masters National Champs - Kimberly Edwards mixed it up with the 1,2,3 Keirin Heats and then came back and soundly trashed all the Masters in the Keirin Feature - I got fifth right behind up and coming junior - Stephanie Torres. Stephanie just came back from Ecuador where she took part in the National Championships there and won four Gold medals.

Kimberly with the 1,2,3 men

Kimberly with the Kissena Royale Jersey

Stephanie & Dad changing gears

Keirin effort No 1 - 92 inch gear 48x14

Keirin effort No 2 - 92 inch gear 48 x 14 (notice that 42 mph per hour speed above seems to be Garmin anomaly)

So after getting soundly trashed in the Keirin and Scratch race, I did a flying 200 meter effort after the races were over, this was my first flying 200 meter for the season. Gear used was a 92 inch 48x14 and the time was a 13.63 seconds.

Flying 200 meter - 92 inch gear 48x14

Bike configuration for today

Took the opportunity to get some motor pacing in after the races.

20 lap motor pace in 92 inch gear 48x14

6 4 2011 Kissena Royale Pictures

2011-06-04T21:00:00.000-07:00

Tour of Somerville 2011 Criterium - Cyclists from Guyana

2011-06-02T19:00:00.000-07:00

Masters 50+
- Aubrey Gordon - 3rd place

Category 3
- Johan Burrowes - 50th place
- David Correia - 81st place

Category 2
- Scott Savory - 1st place
- Godfrey Pollydore - 2nd place
- Gavin Robertson - 4th place
- Brian Cooblall - 30th place
- Somraj Seepersaud - dnf

Scott Savory

Category 1 & Pro
- Paul Chooweenam - 48th place
- Horace Burrowes - dnf
- Paul Burrowes - dnf
- Jermaine Burrowes - dnf

http://www.tourofsomerville.org/results.html

5 31 2011 Training Summary Sheet

2011-06-01T18:21:00.000-07:00