Olathe Subaru Cycle Fest Tomorrow

The first ever Olathe Subaru Cycle Fest is tomorrow afternoon from 3-6pm at the Olathe Subaru dealership. This event takes place a week before local road racing kicks off here in the KC area and is an opportunity for the community to get together and enjoy some good food and friendly competition before our weekends are filled with traveling to races.

For those who aren’t familiar with roller racing, there will be two single speed bikes set up on stationary rollers with the front of the bike fixed in place. Two people will battle head-to-head over a distance of 300m in a true test of leg speed.

The event will be set up as a tournament. Signups will begin at 3pm and the tournament will go from 4pm-6pm. There will be a qualifying round, with the knock out rounds following. Consolation and open rounds will take place between knock out rounds as the competition nears the end, to provide everyone adequate time to recover.

In addition to the roller racing, we will have some delicious food provided by Dickey’s Barbecue Pit! We’ll also have a donation jar out that will go towards the GP VeloTek junior’s team to help out with entry fees at select races this season!

A link to the event page can be found here. Come meet the folks at Olathe Subaru who are making this upcoming season possible for us, test your roller racing skills against your friends, and eat some delicious BBQ!

We hope to see you all there!

Rider Bio: Kent Woermann

I started road cycling when I was around 10. My dad and I would ‘train’ each summer by putting in 20-30 mile rides on the weekends along with the occasional fun ride like Wheel to Weston or the Lenexa Night ride. Our big goal was to complete the MS150 each fall. Back then it was 100 miles on Saturday then 50 miles on Sunday – which in my 10 year old mind was massive. I can’t say I loved nor hated it but cycling wasn’t nearly as high on the priority list as baseball or basketball which made for year round competition.

Around 19 my dad took me to a group ride and I’m fairly sure I got dropped before it even started. I didn’t know what had just happened but it peaked my interest with endurance sports and I started looking into triathlon. I’m not sure why I thought triathlon would be fun but I got the idea in my head that an Ironman would be a solid challenge. After a fall/winter of bike, run, swim (read: weeeee, thud, sink) I realized my happy place was on the bike. In the Spring I attempted to hang on to another group ride and hung on just a little longer (maybe 5 minutes). I was getting better but still had a long ways to go.

As I started doing more group rides I started to get a little faster and guys started talking to me about racing. I had no clue what bicycle racing was or how to get started, but I wanted to give it a shot.

One thing that I found weird about bike racing – if you don’t know somebody to help you get started this sport can be intimidating and there isn’t any clear cut way to get started. Eventually somebody convinced me all I had to do was show up, pay the entry fee, and race. Sounded simple enough but it still took a couple months before I finally just went for it.

My first race was the Baldwin City road race in 2008. I made it about half-way through before getting dropped from the group and finished 13th. My next race was the Cliff Drive circuit at TKC where I crashed on a wet downhill shortly after completing my first lap (120 psi is not good in rain I later learned). My last race for my grueling 2008 campaign was the Sedalia Criterium. I got caught behind a crash on lap 2 and couldn’t catch back on. From the few laps I actually got to be apart of the racing I was hooked.

Early winter training

Early winter training

Tour of Hermann 2009 – Cat 5

Tour of Hermann 2009 – Cat 5

Tour of Hermann 2010 – Cat 3

Tour of Hermann 2010 – Cat 3

I started training hard through the winter by lifting weights and riding my bike inside and outside as much as I could. The next season I started winning in the 5’s, then the 4’s, and by the end of 2009 I was getting my ass kicked in the 3’s. Once again I trained hard through the winter and came out guns blazing in 2010 by taking a handful of early podiums then really hitting my stride during the middle of the season and racking up a handful of wins. At the end of 2010 I upgraded to category 2. My first category 1/2 race was the Friday twilight race at Gateway Cup. It was a scary, awesome, and an adrenaline packed experience. The speeds and intensity were much higher than anything I had experienced before. It was great motivation to train hard once again through the winter.

MO State Criterium 2011

MO State Criterium 2011

Recovering from my broken clavicle in 2011

Recovering from my broken clavicle in 2011

First Cat 1/2 Weekend at Gateway Cup

First Cat 1/2 Weekend at Gateway Cup

Racing CX in 2011.

Racing CX in 2011.

In 2011 I was ready to rock but a hard early season crash at Hillsboro Roubaix shattered my clavicle and gave me my first real challenge in cycling. Racing was always challenging but learning to turn left again and get over the fear of crashing was much harder. I still had some great performances later in the season which opened up the opportunity to ride with the Tradewind Energy squad in 2012. Riding with Tradewind in 2012 and 2013 was full of learning experiences and challenges alike.

In 2014 I had another gnarly crash that knocked me out and put me the hospital for a couple days. I  cracked a rib and punctured a lung but otherwise wasn’t too bad. When I got home and started looking at my shoulder I realized it looked really weird. I went to my chiropractor for x-rays and sure enough I had a full AC-seperation. I went in for surgery to have it repaired a few weeks later and pretty much ended my 2014 road season. I got back on the bike in July with strict orders not to crash. I got some decent fitness back around October so I decided to start riding my MTB again and even raced a few CX races.

It was rough taking a year off from racing but there is always positive to be found in any situation. I took the time to focus on some nagging overuse injuries and got those under control. I also was able to spend some extra time growing my business, Move Up Endurance Coaching. I’m stronger, healthier, and more motivated to race than I’ve been in quite some time. I’m super pumped to be racing with the Olathe Subaru crew in 2015. It’s going to be a great year!

Tour of Hermann 2012.

Tour of Hermann 2012.

Tour of KC 2012

Tour of KC 2012

Colorado w/Kelly

Colorado w/Kelly

 

Performance Testing at Truman State University

This past weekend 5 members of the Olathe Subaru Cycling team headed up to Truman State University in Kirksville, MO for some performance testing. We also got to do some exploring around the local roads and eat a lot of awesome food.

Friday – Pre Test Day Hammerfest

The weekend kicked off Friday afternoon with a little bike ride. Grant, Scott, and myself all headed over to Michael’s house for a 4 hour ride at what we thought would be a casual pace. Knowing there was performance testing to be done the next day this seemed logical. As we were getting ready for the ride Michael informed us he had some threshold intervals on his schedule – because why not?

During the initial few minutes of the first interval I was hurting and really wanted to quit, but once we found our flow it was too much fun to worry about the pain in my legs or tomorrow’s test. Michael didn’t have his power meter so my job was to sit in his draft help him keep the wattage in the right zone, adding a fun dynamic to each effort. There isn’t much draft in the tailwind sections so Scott, Grant, and I all got plenty of work staying on Michaels wheel.

We were all a little cooked after the ride but it was totally worth it even if it impacted our results the following day. Riding bikes is all about having fun and we did a good job of that. After cleaning up and pounding some Chipotle we loaded up the car and started the 3+ hour drive northeast to Kirksville. We ended up getting into Kirksville around 10:30 which wasn’t too bad. We meant to leave a lot earlier but Ian…

Saturday – Part 1: Performance Testing

Our host for the weekend was Dr. Brian Snyder, a member of our sister team GP VeloTek and exercise science professor at the University. In the morning Brian and his wife, Carrie, cooked an awesome breakfast. They made pancakes, some sort of magically delicious sweet potato hash, sausage, muffins, eggs, and coffee. This was the perfect fuel we needed to crush the tests.

After breakfast we sat around to talk shop and let our food digest before loading up the cars and driving over to the Truman State University performance lab.

@scottryanw playing around in the lab before VO2 max testing at Truman State University

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DXA Scan

The first phase in all the testing was to do the DXA scans. For those of you not familiar, DXA is a full body x-ray that gives a very accurate breakdown of your body composition and bone density. We all learned a couple of interesting things during this:

  1. We all have good bone density – not something any of us were too concerned about but still nice to know.
  2. We are all a little ‘fatter’ then we initially thought. This isn’t to say that we have a ton of fat to lose, just that commonly available forms of measurement (calipers, bioelectrical impedance, bod pods, etc) all tend to under-estimate body fat %. For example, my skin caliper measurements have always shown 5-6% body-fat and my bioelectrical impedance scale (Tanita) has always shown 8-9%. The DEXA scan put me at 12.4%. The plus side to knowing this data is that I can safely lose more weight body-fat and get faster uphill without compromising performance – assuming I lose that fat in a smart way.

VO2max Test

The second phase of testing was the VO2max test. We were all a little nervous about this one, in part because the entire team is watching but mostly because we wanted to do well.

Basically how it works is you strap on some head gear that has a tube connected to a machine and your mouth. This tube measures every ounce of air that goes in or out of your lungs, more formally known as the respiratory exchange ratio. We used a 3 minute step protocol that gradually ramps up the intensity.

To start the test you begin around your tempo wattage. At first being forced to breath through a tube is really uncomfortable and gave a couple of us a little anxiety, but once you get past the first 30-60 seconds that goes away. Then, every 3 minutes you kick up the intensity until your exertion level and numbers start to indicate the end is near. Once you start getting close to the end the person running the test tells you to hit it hard like the final lap of a race and then hang on as long as you can. We all made it around 9-10 minutes before hitting the wall.

I won’t share any of our top secret numbers – just trust me when I say we all have the potential to go very fast.

@iansilovsky making his VO2 max test look easy #OSCmetabolictesting

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Wingate Test

The final test was the Wingate. This is a measure of our anaerobic ability, both in terms of maximal power and fatigue resistance. It’s only 30 seconds of sprinting but it feels like 4 times that length. You begin by spinning up your cadence as fast as possible (175+ rpm for most of us) then hitting a button to apply the resistance. Once you apply the resistance it starts hurting almost immediately – then you find out you’re only 10 seconds in. Around the 15 second mark you think it should be over. With 10 seconds to go you think you’re barely putting out any power and with 5 seconds to go you’re barely getting the pedals to turn.

@michaelallis0n crying out for help #OSCmetabolictesting

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Saturday – Part 2: Exploring Kirksville

After testing was complete we went back to Brian’s house. We were met with a huge lunch spread that Carrie put together for us while we were testing. We needed to get on the road before it got too late so we ate a ton of food as quickly as possible then kitted up and started riding.

On the way out we met up with some of the local riders who would be joining us. It was good to have some company especially since the flats heading south out of town were all into a headwind. After an hour or so our riding partners turned back and we continued on.

The next section of road heading south then turning west is definitely on my top 10 list of awesome roads. Super scenic, winding, flowing rolling that were never crazy steep, and just enough rough pavement to keep me on my toes. I couldn’t help but ride fast so we ended up getting a little pace-line action going that turned into a breakaway/chase style effort with Michael, Ian, and myself off the front and Garrick, Scott, and Brian chasing. So much fun!

After the fun rolling section the roads started to get really hilly. Non-stop big rollers that started to really hurt after a while. A couple of us where feeling the days events so we calmed it down a bit from here and kept it steady the remainder of the ride into town.

While the actual pavement isn’t the best – the scenic roads, unique terrain, and low traffic makes it totally worth exploring if you’re ever up that direction. We were all on the same page thinking it would be a wicked place for a road race.

Elapsed Time Moving Time Distance Average Speed Max Speed Elevation Gain
03:24:35 03:14:48 57.77 17.79 44.29 3,402.23
hours hours mi. mph mph ft.

Wrapping up

After our ride we got back to Brian’s for one final feast. Carrie made a Chipotle style buffet that was absolutely amazing. After dinner we had to get packed up and head home before it got too late.

A huge thanks to Brian Snyder and his students for taking us through the performance testing and showing us your local stomping grounds. A second huge thanks to Brian and his wife Carrie for hosting us for the weekend and feeding a team of hungry bike racers. That’s no easy feat!

Rider Bio: Ian Silovsky

IAN SILOVSKY

Hometown- Milford, Kansas

Residence-Topeka, Kansas

Birthday- 08/06/1988

Strengths- All-rounder

Height- 5’10”

Weight-147 lbs

Ian has been competitively racing bikes for 5 years. Coming from a collegiate running background, he thought Triathlons’ would be his next adventure, until he bought his first road bike for $200. Soon after riding the open roads he decided to participate in his first Crit in Arkansas and the rest was history.

For Ian cycling offers him the ability to stay active, while still keeping his competitive edge. “The combination of technology, camaraderie of teammates, and the opportunity to challenge oneself, makes this sport the best in the world!”

Ian’s goal for 2015 is to earn his upgrade points to a Category 1 level rider, and to continue the growth of a regional elite team based out of Kansas. When Ian is not working or riding, he is spending his time with his wife, Caitlin and his two labs.

 

Mid January Arkansas Team Camp Recap

We’re a little late posting this, but here is a recap of the trip we took down to Arkansas a few weeks ago.

As mentioned, a few weeks ago we joined GP Velotek on their annual training camp in Arkansas. The trip takes place over MLK weekend so quite a few people can swing getting away for a longer weekend. We took full advantage of the long weekend, and left Thursday morning for a five day training block.

Thursday afternoon we rolled in to Fayetteville around 1. We didn’t have too long of a route planned, but we still rushed around so we could enjoy the warmest part of the day. Scott, as usual on any of our travel weekends, had memorized all of the routes for us and took us on a loop that previewed the NWA Classic course. For the most part we kept the pace nice and steady just to open up the legs for the rest of the weekend.

Some pre ride reading

Some pre ride reading

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Friday we woke up early for breakfast, and then spent the rest of the morning anxious to hop on our bikes. Quite a few Velotekers rolled in that morning and were excited for the 60ish mile loop around Fayetteville. The temperatures had risen slightly from Thursday, which had everyone pretty excited. Coming from the 20-30 degree weather we had here in KS in late December/early January, it was incredible to enjoy some temps in the high 50s. There’s something about that first winter ride that people are able to do in just shorts, jersey, and maybe baselayer that gets people really excited. Every stop ahead or town sign momentarily turned the ride into a 500 m race.

Gravelly goodness

Gravelly goodness

IMG_1681

IMG_1675

 

Saturdays route previewed the Hogeye loop of Joe Martin Stage Race. This was the first day we would do some serious climbing and most everyone took it easy for the first 20 miles or so before reaching the first steep climb of the loop. Once we hit the wall, the attacks started to go and was the first real race pace efforts any of us had done for the year. The rest of the day was pretty much the same, being fairly easy until the climbs, where we’d then split into select groups and push it a little bit. The route was a little over 70 miles at a pretty decent pace and weather in the low 60s! Our first big goal of the season is Joe Martin, so it was good for us all to get a little recon in, and test our climbing legs.

Chilling at the bottom of Devil's Den

Chilling at the bottom of Devil’s Den

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Saturday night we traveled further South to Mt. Magazine and stayed in the cabins there. Mt. Magazine is the highest point in Arkansas, and has some incredible riding. Sundays route took us to Mt. Nebo which is a 2.5 mile climb averaging close to 10%. The ride was easy up until this point to keep everyone’s legs fresh. Once we arrived at the climb, Garrick and Benn hit it hard to make a selection. Ian and I tried to match the pace, but couldn’t quite match it on the switchbacks, so we backed off. Kent and Scott took a different approach, starting off nice and steady to avoid cracking before reaching the top. Garrick smoked his own time of 15min from last year making it up in 14:40, Benn and I reached the top in just over 16, Ian and Kent were about a half a minute behind that, and Scott the sprinter killed it in a little over 18min. We took it moderately easy for the rest of the day, having a headwind on the return trip to the cabins. In Danville, we decided to tack on a little more mileage to the route so we could get a century in. The ride was solid, but one of the best parts was the slow climb back up Magazine while the sun was setting. For a mid-January ride, we couldn’t have asked for much more.

A very casual spin up Magazine

A very casual spin up Magazine

 

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IMG_1703

On Monday we decided to do a loop around Mt. Magazine, which is a nice 60ish mile route that goes into Magazine and Paris. It was another gorgeous day, but we were pretty tired from the previous four days and were also dragging knowing we had to drive five hours immediately after finishing the ride. Other than a couple of townline sprints, the ride was pretty mild and enjoyable. When we reached the climb to go back up the mountain, we all took it at our own pace. Scott went ahead, while the rest of us stopped to shed some clothing. After about 20 minutes of climbing, Ian and I picked it up a bit in an effort to catch Scott, while Garrick and Benn decided to enjoy the scenery and take the climb more casually. Scott was able to hold on to beat us all to the summit, showing some impressive climbing form. We grabbed some quick leftovers at the top of the mountain, and got on the road pretty quick to head back to KC. The week ended up being about a 20 hour, 300ish+ mile week.

Before climbing the backside of Magazine

Before climbing the backside of Magazine

Louis Garneau Course Helmet Review

We are so happy (and thankful) to be riding some of the best equipment for this upcoming 2015 season. One of which is the Course Helmet from Louis Garneau. This is our rider review for this beauty. Enjoy!

garneau-course-helmet-side

LG Course

First off I am willing to bet that most of us are attracted to a product because of aesthetics reasons first, not function. We must applaud LG for their killer design. I personally think its one of the most visually pleasing helmets on the market. It carries a clean look on and off the rider. When worn the straps lay flush on the head, which only enhances the compact look.

How about the functionality of the helmet? LG spent much of their R&D in the wind tunnel. The Course helmet was created and critiqued with a rider in many riding position. Makes sense developing a helmet that way to me, but to my understanding LG was ahead of the curve on this one.  In short, when you change position from hoods to the drops the helmet is working harder for you to minimize the drag. When it was all said and done, they came up with an original design, that looks great, has an aerodynamic quality that is almost unrivaled by any other road helmet, and most importantly offers large vents to keep your noggin cool during the hot Summer Midwest days. And when you are sweating during those hot days, the anti-microbial padding inside the helmet will prevent you and your helmet from stinking.

LG takes a unique approach when addressing the safety, and comfort features of their innovative top tier helmet as well. All helmets in the U.S. must pass Department of Transportation Standards, which is good for all of us, but LG takes it one step farther by providing a safety light that attaches to the back by Velcro to the ratcheting system. It is a cool perk and it works great for those dusk/night rides! I know what you’re thinking, the light gets in the way of the comfort/and adjustment of the helmet? But that is not at all the case. The light stays out of the way, and you forget that its there protecting your rear from meeting a solid piece of steel. Even with the light attached the ratcheting system is still accessible and offers a wide range of micro-adjustments right at your finger tips. It gives a solid and snug placement on your head and all of these features only add 250 grams to your race day dress.

All in all, Louis Garneau offers great protection from the dangers of the open road that looks great, is aero, and is very breathable. If you are interested in riding the LG Course this year or click on the link below:

Check out the LG Course Helmet!

Thanks for Reading!