Category Archives: Training

coachpsi

Mountain Bike Training Weekend

Now if that video doesn’t make you want to ride mountain bikes with MIT, I don’t know what does! Thanks to Matjaž Humar for filming and making that awesome video!

Recently about 20 of us headed up to Kingdom Trails in Northern Vermont for a weekend of riding and training in New England’s mountain bike mecca.

Now stop drooling over your computer screen, and go get out there and ride!
You wish you were here, I know.

We welcomed riders of all skill levels – some practically grew up on a mountain bike, others had never ridden one! We were lucky enough to be joined by our amazing coaches, Coach Psi our mountain bike coach and Coach Nicole our road coach (plus Amy who also helps out coaching!).

coachpsi
Coach Psi super psyched for a day of training!
coachnicole
Coach Nicole (clearly just as excited!)

Coach Psi held some great clinics with tips and advice for all skill levels.

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Coach Psi explains with scientific precision how he would tackle this turn

Everyone seemed to enjoy the weekend, partially influenced by the copious amounts of ice cream consumed and beautiful sunny weather.

stretching
Every great ride starts with stretching, right?

On Saturday evening after we had returned from a long and enjoyable day of riding, many of us headed to a nearby mountain lake for a refreshing swim.

jump
Turns out MIT bikers float

Sitting around the campfire that night, we shared stories of our biking adventures, gorged ourselves on hearty burgers,  and simply basked in the joy of spending time together.

chilling
Chillin’ around the campfire!

After such a successful weekend, we’re looking forward to an awesome mountain bike race season this fall, including a race we’re hosting ourselves! Hope to see you there!

A big thanks to Ben Eck who organized the weekend and kept us very well fed and watered.

Photo 5 MIT Cycling - Milstone

End of Summer Club Newsletter

Hello Friends of MIT Cycling!

With another academic year completed, MIT Cycling members have been out riding in force and the officer duties have passed into the hands of a new set of students. I’d like to introduce you to our newest student officers.  I’ll be taking over as Alumni Officer and I’ll do my best to keep you as up to date as Laura did!

This summer, MIT Cycling members have been extremely active in local, regional, and national communities:

You may remember from Laura’s last newsletter that in May, the Road team successfully defended their Collegiate Road National Championship title in Ogden, UT.

Later in May, we hosted an Urban Cycling Clinic spearheaded by David Koppstein (G) with our road coach Nicole Freedman, teaching the MIT community about urban cycling safety and skills.

In June, we taught the Boston community at thing or two about aerodynamics (we hope our collegiate conference competitors missed this issue of Boston Magazine!)

A large group of MIT riders headed down to the Trexlertown Valley Preferred velodrome for a Try-the-Track weekend, led by our new Track Captain Kate Wymbs (’14). [Photo 1- Track]

At the end of June, Cameron Cogburn (G) won the Mt. Hood Cycling Classic, an epic and prestigious stage race in Oregon. You can read about his awesome victory here.

Over the July 4th weekend, we took a team trip up to Kingdom Trails in VT as part of an Eastern Collegiate Cycling Conference (ECCC) mountain biking weekend. [Photo 2 -MTB]

We had a great time camping, “shredding the gnar” on the awesome singletrack, and even deep frying some Pop Tarts in bacon grease (the ultimate recovery food?!)  [Photo 3 – BaconTarts]

Many Club members took advantage of the mountain bike rental program provided by the MIT Outing Club (MITOC) and sponsored by the MIT Cycling Club.

Mid-July, MIT alum John DeTore hosted a viewing party of Stage 18 of the Tour de France—the epic double-summiting of Alpe d’Huez. (We sat and ate chips while commentating, “Oh we could totally do that…”)

On July 28th, TWO DOZEN club members dared the Climb to the Clouds, an epic local century ride that includes a summit of Mt. Wachusett! [Photo 4 – Clouds]

After a successful mountain biking weekend in VT, several Club members took on some ENDURANCE MOUNTAIN BIKE races!

  • Ben Eck (’15) and Luke Plummer (’14) raced a 2-man team at the 12 Hours of Millstone mountain bike race in Millstone, VT, finishing in 6th place! (Luke even rode an “extra large” 36”-wheel rigid bike!) [Photo 5 – Millstone
  • Yours truly Chris Birch (G) and Andrew Lysaght (G) headed to the State College, PA, area for the National Ultra Endurance series race Wilderness 101—a century MTB race consisting of 30 minute gravel climbs and 8 minute fall-line descents!

What’s next for the collegiate team?

Mountain bike season is about to begin, followed closely by the collegiate track! The conference calendar is here, showing upcoming races.

From those of us here in Cambridge and our club members abroad for the summer, we hope you’re enjoying some good riding wherever this update finds you.

See you on the road/dirt/track!
–Chris


Want to be included in the Friends of MIT Cycling newsletter?
Send an email update (photos encouraged!) to alumni officer Chris Birch at birch@mit.edu.
Looking for a way to support the MIT Cycling Club?

Help fund our cycling outreach, riding, and racing goals by making a donation today. Go to this page to submit a donation of any size. Your donations are tax deductible and go directly toward sustaining our student-run club. Thank you!

How to use your Garmin Edge 500 for a dynamic cue sheet on the bike (even from a route you draw on Google Maps)

Part I. Acquire a *.tcx file
Option A. Get one from ridewithgps.com (e.g. http://ridewithgps.com/routes/1671655 -> Export -> TCX Course)
Option B. Generate one from a route that you draw on maps.google.com using the GoogleMap CueSheet bookmarklet.
a. Get the bookmarklet from http://winthefight.org/cuegle/googlemap_cuesheet.html
b. Draw a route on http://maps.google.com (you can drag to change route until it tickles your fancy). Be sure to use the “classic” Google maps, not the new one now available for public beta (mid 2013). Click the bookmarklet which you should have installed on your bookmark bar.
c. On the resulting screen in your browser, look under the “Garmin file parameters” section. Choose a name for the file. This will show up as the name of the course on your Edge 500, so choose something memorable. Only the first 12 characters will show up on your Edge 500 screen.
d. Click “Generate Garmin Output”.
e. Paste the output that appears into a file with the extension .tcx.

Part II. Plug Edge 500 into computer and place *.tcx file in GARMIN/Garmin/NewFiles. Then eject (unmount) GARMIN from your computer.

Part III. Make sure it worked.
a. Power on your Edge 500, then hold Page/Menu -> Training -> Courses.
b. Scoll to the course, push enter, then Do Course.
c. Press Page/Menu to click through the pages until you get to a cue-sheet-looking screen. Once you start riding, this screen should automatically update so the next turn is at the top. It *will* show street names for most turns if you use the GoogleMap cuesheet bookmarklet. Some .tcx files may not include street names, rendering the cue sheet page on the Edge 500 fairly difficult to use.

Written by Spencer Schaber. If this doesn’t work for you or you have an idea for improving this, please send comments to schaber at gmail dot com.

MIT Urban Cycling Clinic

(by David Koppstein) Although our primary focus is racing, the MIT Cycling Club’s mission statement is “…to encourag[e] the enjoyment of all types of cycling in the MIT community.” In the spirit of giving back to this community, we decided to host an Urban Cycling Skills Clinic to foster safe cycling practices for newer riders who primarily use bicycles as a mode of transportation. On May 12th, 30 bicyclists from the MIT community descended on the N10 Parking Lot, where Nicole Freedman and Amy McGuire introduced the basics of commuting by bike, demonstrated key skills, and organized the students into four groups.

The first group, taught by Amy McGuire and Kamal Ndousse, emphasized beginning riding skills, such as hand signals, riding close with a partner (to simulate tight conditions with cars and other riders on the street), looking behind while riding in a straight line, and coming to a sudden stop. The second group, taught by veterans Zach LaBry and Spencer Schaber, built on these skills by having the riders weave through cones, practice bunny hopping obstacles, and keeping their weight low by picking up water bottles on the ground. David Koppstein, Elizabeth Mayne, and Matt Redmond led a crash course in bike mechanics, helping students practice changing a flat on their own bicycle, and demonstrating routine drivetrain maintenance. Finally, Nicole held a clinic on commuting tips. She emphasized fundamentals like wearing a helmet, the rules of the road, and being bright and visible. Additionally, her students practiced cycling outside of the “door zone” and avoiding right hooks and left crosses at intersections.

We concluded by recapitulating key points from the clinic, and distributed informational pamphlets from MassBike and free front lights, which were supplied by an ODGE Graduate Student Life Grant and a generous subsidy from Cateye. Furthermore, we invited these cyclists to participate in no-drop social rides to Lexington and Concord, and encouraged them to subscribe to our e-mail lists.

The feedback was overwhelmingly positive, and we hope to hold more of these clinics in the future, especially during the fall when new students matriculate.

Writes M. Giron:

“I just wanted to thank you and the Cycling Club for putting on this awesome clinic. I had much more fun than I thought I would, and I think you guys are doing MIT a great service!”

Matt’s Highlights of the Trip (by Matt Redmond)

As thirty travel-weary MIT cyclists tetris’d their bags into the bottom of the bus, they collectively smiled—tomorrow they would be mounting their saddles and pedalling off into the deserts and mountains surrounding Borrego Springs, CA. They loaded their luggage and settled into their seats for the 80 mile drive from the airport, preparing mentally for the arduous rides ahead. After a particularly hilarious showing of Mean Girls, the bus rolled into the dust-covered hamlet, and deposited the MIT Cycling Team into their new home for the next week.

Groceries arrived by the truckload—800,000 calories of bananas, bread, English muffins, Cytomax, apples, chocolate, and all sorts of delicious consumables were ferried in to Hacienda la Verbena by the advanced food recon team of Shaena Berlin and Jen Wilson. They had purchased so much food that other shoppers at Costco mistook their shopping cart for a store fixture, attempting to remove items for their own use.

After a night’s rest, the team woke up and cooked breakfast, then congregated in the garage where they were met by various alumni and affiliates for the day’s riding. For me, the first day consisted of a ride up through Yaqui Pass (a deceptively shallow climb to 1500’), followed by a wind-battered individual-time-trial along San Felipe road to 4200’, then a nerve-shatteringly terrifying descent down Montezuma Grade (10 miles downhill at 8% grade with sweeping views of the desert playa at nearly every corner). Video:

The ride terminated (as most rides ought to) in a hot tub. Once our muscles were soaked in the 102 degree water, many people opted to upload ride data to Strava and Golden Cheetah, comparing critical power curves and KOM/QOM attempts from the day’s assaults. After a particularly sumptuous dinner, I promptly fell asleep to visions of shaved legs and chainrings.

The next day was brutal—a brisk warmup paceline through town on the wheels of Zack Ulissi and Ben Woolston at 340 watts, followed by a series of intervals up Montezuma grade in a 40 mph headwind. As a sprinter, I thought there was nothing worse than a 80 minute climb through the mountains, but I revised my opinion on that: the wind proved to be more of an enemy than the gradient. Jen Wilson and I struggled mightily throughout the ascent, and at times it felt like we needed to maintain threshold power to simply stay upright in the face of the Aeolus’ blustery rage, but cresting the top of the pass to the silent smile of the Yeta at Ranchita Store kept us in good spirits. The descent was fraught with cross-winds, but after seeing the turns yesterday, I was able to punch it a little bit more on the downhills. Kamal Ndousse joined me in my quest for a downhill KOM, but we got stuck behind a semi-truck and had to abort our cannonball run.

Day three was a recovery day – more specifically, it was a day of “recoveracing” as the team captains led with a cornering clinic. Nate Dixon demonstrated the principle of countersteering, and Zack and Shaena showed us how to get our bodies out over the side of the bike to change the center of gravity and allow tighter cornering lines. After the cornering clinic, the team completed a loop around town and came back for hot cocoa and lunch.

The next day brought Team Time Trial (TTT) practice in the same loop as the recovery ride – Ben Woolston graciously coached the Men’s C/D TTT team (Matt Redmond, Ernesto Jimenez, Steven Ji, Kamal Ndousse, David Rosen) into good form, allowing us to blast down the highway at 25 mph. Flying past fruit orchards on perfectly coated pavement was the highlight of the trip for me, and I’m excited to get the TTT team back together in Boston this spring. After stopping over at the house to attempt to true my wheel (spoiler alert: I failed, and had Nate bail me out), I took off for Yaqui Pass to get some climbing miles in, but had to cut my ride short when my knee pain started to flare up.

The rest of the trip proceeded similarly – riding out in the morning for several hours, followed by after-ride snacks of nachos, guacamole, and/or hummus. Day #5 was the “hammer” ride, where the group treated a three mile section of road like a race, and wound up with a collective case of exercise-induced asthma. Or something. Read more about this in David Koppstein’s post here

On day six, Peter Vanderwarker was kind enough to take professional-grade pictures of the team – we lined up for paceline photos and individual shots, then went out for another recovery ride in the desert.

On the final day (day eight—my knees were telling me to skip day seven’s ride), riders decided to go for broke. Nate Dixon (displeased with the teams in the super bowl, apparently) decided that he was going to ride until dark, and managed to do more than 100 miles with 10,000 feet of climbing. Zack Ulissi even set the KOM up the mountain at 305 W! I climbed Montezuma again with Jen Wilson, and we met up with Kate Wymbs, Katie Maas, and Steven Ji for a nice long downhill ride, opting to skirt Yaqui pass in favor of a longer route to the south. Kate and I spent much of the ride hammering hard on the front for five minute intervals, and I managed to set a five-minute power record on the last day!

Cleanup that night was bittersweet, as we packed our bikes into cases and wept for the loss of our beloved 49ers (well, okay, Zack was rooting for the Ravens the whole time, but Stephen Shum and I were upset). When the bus was packed in the morning, we rolled out to the airport and said our final goodbyes to the sweeping vistas of Southern California. After hundreds of miles of riding, and thousands of kilojoules spent, we took off for the frozen environs of Cambridge, MA with new stories to tell and new friends to race.

Training Camp Overview (by the Road Captains: Shaena Berlin and Zack Ulissi)

The Group at Training Camp
The Group at Training Camp

Collegiate road racing season begins in early spring. Collegiate road training thus takes place in winter, which isn’t always the most pleasant time to ride outside in the northeast. Luckily, MIT has a January term called Independent Activities Period (IAP), during which students can perform research, take mini-classes, or go on bike vacations. Each year, a group of racing members travels somewhere warm for the last week of IAP for a ‘training camp’, with the goal to ride like professionals for a week and spend time with teammates. Four years ago, a handful of serious racers attended training camp. Last year, 16 went. This year, 30 athletes signed up, including alumni, veteran racers, and new riders.

The captains chose the same location as last year: Borrego Springs, CA, a tiny town 78 miles inland from San Diego with no stoplights and few cars. Average January weather is sunny with a high temperature of 69F—perfect for cycling. We rented two houses, one of which became the hangout spot for team dinners and post-ride ice baths in the pool.

Pool at Hacienda La Verbena
Pool at Hacienda La Verbena

Every day contained either an epic ride through the mountains or a day for recovery. We split into groups to go different paces and distances, such that every rider could challenge him/herself without getting injured or lonely. We incorporated intervals and base miles, so that when racing begins in a month everyone should be fit and excited for the season! Below are some trip highlights:
Defeat and Redemption on the Road to Julian (by Nate Dixon)
The Battle of Di Georgio Road (by David Koppstein)
800,000 Calories at Costco (by Jennifer Wilson)
TTT Practice (by Katie Maass)
Matt’s Highlights of the Trip (by Matt Redmond)
Comments From Alumni On Training Camp

Comments from Alumni on Training Camp

“As a young alumnus, it was great to be able to spend time with current team members. It felt no different than when I had been actually enrolled at MIT, and the spirit of excitement about cycling and the camaraderie all reminded me why MIT Cycling is such a great cause.” -Steven Ji ‘11

“It was a great experience and Meredith and I greatly enjoyed the opportunity to interact with the present generation of students and talk about what they are doing. When the invitation to join the team for winter training in Southern California came, I was intrigued to say the least. Besides, Meredith and I wanted to get away from the winter weather in Cleveland for a couple of weeks. We did not know what to expect and I had no illusions about being able to keep up with the team. However, it offered the opportunity to get in some good cycling on my own—which turned out to be the case. First we spent five days in Coronado (San Diego) where I got in several days of flat, calm riding on the Silver Strand to shake off the winter doldrums. We also attended the MIT IAP toast heard around the world with the San Diego Alumni/ae Club. Then it was on to Borrego Springs for four days of riding “with” the MIT team. The first day I made it almost half way up the mountain (four miles) behind the team before turning around. The next three days I stayed on the flat. Borrego Springs is a great place for cycling in January with its sun and cooler temperatures and intriguing landscapes and panorama. However, the winds could be challenging at times. I am in the process of organizing my photos and will post some shortly. I picked up some good tips for cycling and now have modified my routine to develop better performance. Thanks for inviting us to come along. If we are invited again next year, we will be there. Then, I will do the entire ten miles of the Montezuma Road.” -Oliver Seikel ‘59

Defeat and Redemption on the Road to Julian (by Nate Dixon)

On Sunday morning, as our first full day in California began, the team suited up in the main house and anxiously prepared to roll out to the road. For many of us, the New England fall and early winter meant scattered rides alone and in varied groups. For the veterans, there had been hints at who had been putting in massive training hours and would be ready to take the upcoming racing season by storm. Now, at training camp, the progress of each rider would be laid bare. In a few months, the MIT team would be dishing out pain to conference rivals, but it would be teammates that got the first taste.

In the mountains, there is no hiding. Drafting and tactical tricks offer minimal protection, and you’re alone with only your fitness and tolerance for suffering. The first day’s loop would head up the long, steady, 5% grade of Yaqui Pass, continuing upwards towards the town of Julian, a backcountry gem lined with old-western storefronts, famous for apple pie—75 miles in total. Sunlight saturated the flat, dusty desert from which we rose. As the team started the Yaqui Pass slope en masse, a compact pod of veterans floated to the front, and began the first subtle game of “mercy”. As we climbed, so did the pace, and conversation became sparse as power meters and heart rate monitors were warily watched, breathing stifled to hide distress.

By our arrival at the top of the first grade, the unanimous peace offering to “start easy” had been entirely forgotten. It didn’t get any easier from there. As we wound briskly up the mountains towards Julian, the group thinned, some riders deciding to save their strength for the remaining 50 miles in the day. I was not so wise. As I clung to the back of the barreling paceline, my heart rate rose and my power fell. Finally, a gap opened, I sat up, and was on my own. I was quickly caught by Kamal Ndousse and David Koppstein, who mercifully slowed their pace and dragged me up the mountain as I struggled to recover.

By the time the road leveled into Julian, the sun was engulfed in dark clouds, and the temperature had dropped into the low 40s—a nasty surprise after a week of pristine, bright weather had lulled us the previous year. We caught up with the lead group at a coffee house and put on what little extra clothing we had for the long, fast descent down from Julian. Still staggered from the climb, my warm-weather kit was quickly saturated by rain, and after just a few miles of high-speed descending, my muscles were locked and my teeth were chattering. With no reprieve in sight, there was little to choose from but hypothermia or shelter. David and I stopped at another local shop and huddled by a fire while a gracious alumnus, Martin, borrowed a car to trek from Borrego Springs to our rescue. We drove back along the remainder of the route, returning home safely, but not before picking up another shivering refugee along the way.

By the following Sunday morning, I had made a full recovery, logging 420 miles and 32,000 feet of climbing for the week. The day before, I had my revenge on the Julian loop, this time with 3 slices of apple pie on a stop along the way. Now, with just a day remaining, I was prepared to wrap up training camp with an easy spin and a few hours by the pool. Our captains, however, were not interested in wasting hours of California sun on relaxation. My legs protesting, we started up the signature climb of our camp; the spectacular, winding, 4000 foot Montezuma Valley Road overlooking our house. I started the climb gingerly, but soon felt better and better, and spun up around the switchbacks with ease. At the top, we regrouped, and I made an alliance with Stephen Shum and David Koppstein to tackle the Julian loop again, this time in the opposite direction. Heading down from the summit on the opposite side of Montezuma with Zack, Shaena, and Scott (all bound for Mt. Palomar), we traded a round of attacks and then blasted across the rolling farmland before splitting up by destination. Our remaining trio clawed our way briskly up to Julian, devouring another round of pie before slaloming down the same slopes that had brutalized me a week earlier. The final upward kick was Yaqui pass, which we blasted over full bore, and rolled downhill towards the house. For the day, it would be 75 Miles, 6200 feet, but I still had an hour of sun and a Super Bowl to avoid. Another trip up Montezuma would get me two nice, round numbers: 100 miles, 10,000 feet of climbing. Racing the sun, I crested the summit with only a few minutes to spare, and even fewer calories­—a final day well-spent.

Back at the house, we feasted on a spectacular pork dinner, and for me, a bottle of maple syrup: one final bad decision in a week of mostly good ones.

Powertap Computer After Long Ride
Powertap Computer After Long Ride

Average Rider Statistics:
Distance ridden (8 days): 450 miles
Vertical distance climbed: 35,000 ft
Work expended: 16,000 kJ

800,000 Calories at Costco (by Jennifer Wilson)

Cycling Training Camp = Eat, Ride, Eat, (maybe eat some more) and then rinse and repeat. So when it comes to feeding 25+ hungry cyclists, it requires a little more than the usual trip to the grocery store. Both last year and this year we collected recipes weeks in advance, corrected portion sizes to match those of a rider, and collated a rather large spreadsheet of ingredients which later became the master shopping list.

As one can imagine, a small town like Borrego Springs (without any traffic lights, malls or dense population) might not be the ideal place to buy groceries for the aforementioned group of riders—they just didn’t have the capacity, especially in the banana department. Instead, we took a rental car over to Costco and proceeded to purchase the equivalent of ~$1500 worth of groceries including 10 quarts of Greek Yogurt, 15 dozen eggs, about 65 pounds of bananas, and over 50 pounds of meat (including tenderloin, bacon, whole roasting chickens and ground turkey). Throughout the shopping process, Shaena and I skillfully navigated 2 carts and a flat-bed through the store, packing and piling as we moved through each section of the store. More than once we were approached and asked for assistance shopping—apparently it was just too much food for anyone to believe we would purchase. In the end, we made it through checkout (with the help of no less than 6 different Costco employees), loaded up the van and headed to Borrego.

The meals really round off the trip. Not only are they delicious and cost effective for a group of our size, but they give us the chance to cook and eat together and build team camaraderie. Each night we’d have a head chef and a handful of support staff (can you imagine chopping 12 onions on your own?) putting together dinner, and then another 5 or so people on clean up (I think we used every dish for every meal!). In the end, the food is a small logistical piece of the whole puzzle that ends up adding another layer of decadence to an already amazing trip.

Three Carts at Costco
Three Carts at Costco