Shawn Adams Coaching

Cross Touring

2011-09-30T20:45:00.001-04:00

Wow the last month flew by. Here is why 1^st weekend I raced NEOCX 1 and the Big Valley mtb race. Then the driving started. We went to the opening UCI weekend at Nittnay Lion CX in Philly after that weekend we went to OVCX 1 in Louisville. Last weekend was Ellison Park UCI in Rochester NY. This weekend is OVCX 3 and 4 in Dayton. WOW good thing I bought a hybrid!

The support for this tour wouldn’t be possible with out my great sponsor’s. The Van Dessel’s are the best cx bikes I have ever raced on. If you want to ride one hit me up at cx practice or the race and give her spin. Cycle-Smart, Bike Authority and Verge clothing have also been great. The rest of the tour is coming fast see you at the races!

New Post

2011-09-12T20:07:00.003-04:00

What a blog post? Yes. My Cross biking schedule is up. I am pumped. Cross is boss. All that I am going to say about last weekend is Jpow.com went fast in mud, I did not. See you at cross practice!

CX Practice

2011-08-31T11:13:00.002-04:00

Cross Practice at Brett's

Here is the address for cross practice at Brett's farm in Chagrin Falls. Practice starts at 5:30 Wednesday Sept 7th. We will be doing skills for the first hr then we will be racin the 2nd hr. BOB.
7111 Bainbridge Rd
Chagrin Falls, OH 44023

Season

2011-06-23T09:56:00.001-04:00

I have been a very bad blogger again, sorry for the lack of updates. The first part of the season came to a close for me last week at Lumberjack. I had my season planned around doing some endurance racing in the beginning of the season then resting and focusing on cross for the second half of the year. So that is the plan and I am sticking to it.

The first half of season was a little disappointing result wise. I have been competitive but just lacking the edge to get a big result. The Cohutta 100 went well and I ended up 8th. The next 2 hundreds were disappointing. The Mohican 100 was a priority race and I was in survival mode after 4hrs and finished 21st; not so hot. Last week was the Lumberjack 100 and it was my best race of the season till the wheels fell off after 3hrs. I was racing for the win for the first time this year in a 100. But I cracked badly and DNF with cramps.

So its time to redo some base and get ready for cross. The next part of training will include more endurance work mixed in with racing to roll into cross full throttle. At this point in the season it’s important to reassess and retrain for 2nd half of the year. The first race back will be Tour of the Valley and then I might head up to Superweek. Those races should be good to get the speed back for cross! I will try to be a good blogger and update more often.

Ride On

Cohutta 100 recap

2011-05-03T16:03:00.002-04:00

Well I got the first hundred under the belt for the season. The race went well just a bit off of the leaders. I have done this race 3 times, 2007, 2008 and 2011. The race results are very similar in all 3. The first year I was 5th and was racing for the win, in the 2nd I was just off of the leaders and was 8th. This year I was just off of the leaders in 8th again.

The conditions were great and it was a fast race for a hundred. The race starts with a 3 mile road climb the about 15 miles of single-tract the about 70 miles of dirt road and the rest is nice single-tract to finish. I was in 10th going into the single-tract; I should have been more agro and got the hole- shot! I came off of the leaders going into the dirt road section. This was not good because I road by myself for the rest of the race. I ended up catching 2 riders who made the front group and finished 8th. This was the best my legs felt but I need to be in the group to draft on the dirt roads, overall a good day.

http://www.cyclingnews.com/races/national-ultra-endurance-nue-series-cohutta-100-ne/results

http://www.mtbracenews.com/view_article.jsp?id=303

Big Ride

2011-04-28T18:54:00.002-04:00

Well the first MTB race of the season is upon me. It will be a big one, opening up with the Cohutta 100 in Saturday sure to be a lot of peddling and breathing! Give you guys an update on Saturday or Sunday depending on the crack-age!

Shootout

2011-03-13T22:33:00.004-04:00

Little late, sorry I was cracked from the bikin today. The Shootout was a spectacle for sure. We rolled out and there was a crash instantly. I guess that happens when 180 people show up for a group ride. The ride was 100k and the average speed was 37kph and I made the front group with about 20-30 riders. Normal power was 239w and max was 1000w. It was a fun ride and I got some really good variable pace work in. I like the WBL rides in Athens Ga a little better than he Shootout because they are longer but it was super fun too. More to come!

Tucson

2011-03-11T22:34:00.002-05:00

Ok. I am sorry that the weather is bad in Ohio land. Its sunny in Tucson. The week has been going good, lots of biking, lots of sun. Saturday is the famous Shootout ride, I will give you all a post and some data from what Bicycling magazine calls the best group ride in the US.

Group Ride

2011-02-22T10:03:00.001-05:00

The group ride last week had a great turn out, but there we a few problems. The first was that we didn’t ride two by two, we need to work on this, getting 3 or 4 wide is very dangerous to everyone. The goal of ride was to work on endurance and tempo. That means riding steady. We didn’t do this very much. When you pull on the front you should be riding at a pace you can hold for at least 30min or if you have a power meter high zone 3 or low zone 4. When we go up hill we should still be in these power zones, not in zone 6! We rode all of the climbs to hard and went to easy on the flats. Lets try it again this Sunday if the weather is fit!

Ride On!

News

2011-01-01T08:47:00.002-05:00

Big news! I am now part of Cycle-Smart Coaching. This is a great opportunity and I am very excited to be a part of this excellent coaching group. We are accepting new clients for this season, feel free to contact me. Check the website out here.

http://www.cycle-smart.com/

2011

2010-12-07T09:53:00.002-05:00

Yes, I still blog. It’s been a while so I will keep it short; we have to ease back in to this. The 2011 season started for me in November. The plan is to hit cross full throttle next season so I took a nice break and I am ready to go at it next season. The cap city race was the first race back. It was a nice course and it was cross weather with the cold and wind. I had a good start and we battled it out for and hour. I attacked with 2 to go and almost held it but Greg got up to me and got by me at the end. It was a good race and I was happy with my performance my form is on the rise. One more race this year and we are in to 2011! More posts soon!

Cross Practice at Brett's

2010-09-26T17:12:00.004-04:00

Here is the address for cross practice at Brett's farm in Chagrin Falls. Practice starts at 5:30 Tuesday.
7111 Bainbridge Rd
Chagrin Falls, OH 44023

Cross Practice

2010-09-07T12:54:00.000-04:00

Shawn Adams From Cycle Smart Coaching
Presents Open Cyclocross Practice at Reagan Park

When: Tuesday at 5:30pm starting September 7th 2010 till Sept 21 at Reagan park then on Sept 28 and Oct 5 it will be at the Brett Davis Farm.

What: Bring your cross or mtb bike for a fun training technique and practice session with Cycle Smart Coach Shawn Adams.

Who: Anyone that wants to improve his or her cross bike riding or just wants to have fun. Open to any and everyone!

Location: Reagan Park is located off East Reagan Parkway in Medina. It is 1/2 mile North of Weymouth Road (aka Route 3), meet at the Pavilion, by the skate ramp.

More info:
Shawn Adams @ johanadams@sbcglobal.net 330.592.6934

Links:
www.cycle-smart.com
www.medinaoh.org
www.shawnadams.blogspot.com

Tour of Ohio

2010-06-27T18:42:00.004-04:00

Tour of Ohio

Stage 1 Worthington
This stage was the only crit in the tour. It was a 1.3 mile circuit, with a hill. Last year I was in a break that lapped the field, so I new this course was hard and could be decisive. The race started out fast and with in 5 laps a break was up the road and Brian was in it. I bridged across and was cross eyed from the effort win another attack went and the break split again and Brian covered it and this was the move that would be racing for the win. Brian was 4th and I was 7th. I lost about 35sec but I knew that there was a lot of racing left.

Stage 2 Granville
This was a hilly 50 mile road race with an up hill sprint. I want to try to get the KOM jersey so I got in to a 2 man break for about 12 mile only to get caught at the bottom of the KOM! That sucked because I used a lot of energy for nothing. With about 5 miles left we it a nasty 1k climb and I cramped up as the winning move went. Luckily Brian caught on before the finish and was 6th. I end up 8th and on lost about 20 seconds.

Stage 3 Hocking Hills
This was 64 miles and about 10 real climbs. I new that this would be a deceive stage. Our plan was to stay fresh till the last 10 mile which had the hardest climbs of the race. A 3 man break just rolled off the front and had like 6 minutes at one point. Like I predicted the last 10 mile blew the field apart and I end up 5th about 2 min behind the break. I was relatively happy with result because I was able to stay with the strongest riders in the race on the climbs. Brian was about 30 seconds back in 8th.

Stage 4 Nelsonville
This was a 63 mile rolling to hilly road race. Steevo from Pittsburgh was in yellow from winning the Hocking Hills stage. We thought that Happy Tooth would attack and try to get there jersey back, so Brian and I were going to cover and try to get in a break. About 10 miles in Brian got in a break and it rolled out to about 30-45 seconds. The break was caught with about 10 miles to go and I counterattacked and got in a group of 4 we drilled it and I won the sprint! Yes! My first Tour of Ohio stage wins in 9 years! Brian was 10th.

Stage 5 Gallipolis
This was a 64 mile hilly stage with an up hill finish. Our goal was to try to get some time back and win another stage if we could. I got into a short lived break and when we got caught Brian counterattacked and was in the winning move. Brian ended up 3rd and I droped my chain at the bottom of the finish climb like an idiot, should have big ringed it like a man. I ended up 11th and Brian moved in to 2nd overall and I was in 5th.

Stage 6 McArther
This was 55 mile hilly road race. We thought that we had a chance to will the overall because everyone was tired and we tried to conserve energy all week. The race started out hot, people were throwing down from the gun and it was hard. About half way in I attacked and got away before first and one of the hardest climbs of all week. A group of 3 came a crossed on the next KOM climb and we blew the race apart. The break was Steevo, Andy W, Fouche, Brian and me. We dropped the yellow jersey; Patrick Raines and his team and we killed it for the last 20 miles. Andy W attacked with about 5 miles to go and I brought it back and won the Sprint and stage! Brian was 3rd and took the overall win! This was one of the best days I have ever had bike racing. I won two stages and ended up forth overall, it was a great week!

If you haven’t done Tour of Ohio you are missing out. The Tour of Ohio has some of greatest race courses in the country bar none. Thanks to Brian and Josh for making it a great tour. Ride on!

Steevo write up.
http://thesteevo.blogspot.com/

Patrick Raines Team
http://teammountainkhakis.com/

http://happytoothbyinsideoutsportseliteteam.wordpress.com/

Racing

2010-04-26T16:03:00.004-04:00

The local racing has been super awesome. People ask me "how do I learn to race?" Well if you are in Ohio come up and race. As a younger or new racer the best way to learn is by doing. The more race experience that you get the better off you will be later. Our local races are hard, but that how you get better. RATL and the Valley Race are Attack feasts and that's how you get better. Remember to win the race you must be in the Wind! Pic is From Katie. http://www.flickr.com/photos/prudencerabbit/sets/72157623930795056/

Fun

2010-04-19T08:53:00.002-04:00

Well its been a fun weekend of racing with all of my friends. Its to bad I only got to do parts of both races this weekend. I don't think I have ever flatted out out 2 races in a row in 12 years of racing, that includes mtb racing in the old days of pre tubeless and Stan's. Yes I am old.

Enough crying, the suns out, time to ride!

Time to go

2010-04-08T10:18:00.004-04:00

It's go time. After the worst winter in biking history in Akron we have good riding weather! Now its time to race and hopefully blog a little bit more often. Raced last weekend and it went well. We will be back at it locally and some more travel later in the spring. Mercury is supply us with bikes this season, and its a super awesome frame and fork package. Get out and ride!

GA Update

2010-01-21T10:16:00.003-05:00

Well Athens has been great. The last 3 days it has been 65 and sunny, perfect biking weather. Matt, Jered and I did a 3 day block of 4-5hr of controlled throttle rides. We hit up a bunch of dirt roads which was super. I am pretty wrecked today but that's how its supposed to be. On tap for the rest of the week is 4hrs tomorrow and then big WBL on Saturday then back to the north. I will post some files next week to show the suffering.

http://winterbikeleague.com/site/

Training

2010-01-18T08:56:00.004-05:00

Well the 2010 season has officaily started for me. Quick recap. Last race was dec 6, after that I took 4 weeks off with a few days of hiking or running in there. The last 2 weeks have been transtion weeks with abut 7-9hrs of loaded hiking, cx skiing and running. This will be my first real week back on the bike. This week will hurt, the plan is to get about 20-23hrs in. Should be able to do it, we have good weather and good people to bike with in Athens. Give you an update soon. Got to get rolling its sunny and 65 today!

Ride

2010-01-14T09:04:00.002-05:00

I am headed south to escape the winter blues, should be a good trip. Matt, Buster, Steve, and Myerspace should get a good week of training in. We will be hitting up the WBL and maybe a Winter Cup cx race in NC. Have fun in the snow!

Race

2010-01-06T10:09:00.002-05:00

The race is on saturday, come out and play. Lets see who is a tuff cross racer.

cancelled

2010-01-02T13:11:00.001-05:00

Round 2 of the series is cancelled because of the weather. The wind chill and snow are too much, even for hard 'cross racers. Round 3 will be next Saturday, January 9th as scheduled.

World Cup

2009-12-22T08:21:00.003-05:00

It was snowy at the winter trophy; but it was in Belgium too!
http://www.youtube.com/watch?v=S6_h9EiUfr0&feature=related
I love cross!

Best of 2009

2009-12-15T10:36:00.002-05:00

Best Win Brett's cx day 2

Best Team Win Cap city #6

Best Tandem Win: Fiac National Championship

Best Stage race: Tour of Ohio

Best CX course: Wendy Park

Best CP 60: 349w

Best CP 20: 365w

Best CP 5: 437w

Best CP 0.2: 1328w

Best one day TSS 329.6

Best one day distance: 178km

Bike ride

2009-12-11T10:57:00.000-05:00

All,
Since its going to be warm on Saturday lets do a group ride. Meet at breaksville reservation parking lot at valley parkway and 21 at noon. Akron area meet at botzum trail head on riverview and bath rd. at 1045am. The ride will be enduraced based 3-4 hrs.
Shawn
PS bring anyone that wants to ride!

Tis the season

2009-12-10T09:45:00.002-05:00

Tis the season to reveiw the season, anyway not much outside going on today so lets look back at this season. My season officially started in the last week of Jan and has not end till next weekends cap city cx race. My original plan was to go to master Cyclocross worlds in mid Jan but the fundage is low to swing a trip to Europe. So what happened this year? I raced a lot. This was the most racing that I have done in a season, 56 races. That includes training races. 39 races were road or TT, 1 mtb, and 17 cross races.

My goals for the season were, Tour of Ohio, Masters Nationals and Cross Season. The First goal was Tour of Ohio and it went great I ended up 3rd overall and was top ten everyday and Dan won a stage. Keep in mind that the first season I did tour of Ohio 7 season’s ago I got dropped everyday. The stage race set me up to do well at master nationals and I raced at the front all day but ended up 22nd. The next goal was cross season and it went well, I won 2 races and was 2nd in the Bike Authority series.

Looking back at my training everything went great for the first part of the season. My chronic training stress score or (tssm) was around 120 after tour of Ohio and I hit my season high for functional threshold power. The second goals of the season were Cyclocross and my training was a little off. I raced a lot in July and August when I should have redone base. Overall it was a great season.

Next season goals are being formulated right now. One goal will be Cyclocross season for sure and I will work backward from this goal for planning next season. I really want to race a full uci schedule and go to Europe. To make this happen I better get some sponsorship together. I will put some power files up later this week. Remember you have to dream big to achieve greatness!

Recap

2009-12-07T10:12:00.002-05:00

Well, It was a good weekend of cross bikin. On Saturday lake effect dominated in Columbus and on Sunday we did it again. Matt killed it on Sunday he just rode away, impressive. He has had a season to remember with 9 or 10 wins! I have some power files from the races that I will put up later this week and recap my season.

winter cx

2009-12-01T08:01:00.000-05:00

Here is the link to each race on bike reg. http://www.bikereg.com/events/register.asp?eventid=9667

Bike reg

2009-11-19T08:26:00.001-05:00

Here is the link to bike reg for the winter cross series.

http://www.bikereg.com/events/register.asp?eventid=9628

winter cx

2009-11-16T13:04:00.000-05:00

http://cyclocrosswintertrophyseries.blogspot.com/

Winter CX

2009-11-03T09:20:00.002-05:00

Winter CX is back! Save the dates! More info soon. 12/20/09, 1/3/10, and 1/9/10.

Win

2009-11-03T09:14:00.002-05:00

Well, I won a bike race! It was a good day thanks to all of my teammates and Matt in particular. Hopefully there are more to come.

Cross practice

2009-10-27T15:36:00.001-04:00

Last cross practice tonight be there or be square!

Lazy Blogger

2009-10-19T10:06:00.003-04:00

Sorry for the lack of blogging, its been a busy fall. It seems a lot of different things have been happening. My main job has been stressful to say the least. There have been layoffs, which has really effected the safety on the job. We are way understaffed and it makes firefighting more dangerous than it already is.

Cross racing has been super though. All of the races have been very competitive this season. The overall level of cross has risen tremendously in the last 10 years since I started racing. Personally I am riding better than ever but haven't got a win yet. I am getting there, it will happen soon.

Ride On

Cross

2009-09-14T11:28:00.001-04:00

Practice is back on Tuesday at Reagan! Weather looks great, come out and play!

Cross Practice

2009-09-08T09:02:00.001-04:00

Practice is cancelled for tonight because of the thunderstorms. See you next week.
Shawn

Cross practice

2009-08-31T09:50:00.002-04:00

Shawn Adams and FS Concepts Coaching
Presents Open Cyclocross Practice at Reagan Park

When: Every Tuesday at 5:30pm starting September 1st 2009

What: Bring your cross or mtb bike for a fun training technique and practice session with Lake Effect and FS Concepts Cycling Coach Shawn Adams.

Who: Anyone that wants to improve his or her cross bike riding or just wants to have fun. Open to any and everyone!

Location: Reagan Park is located off East Reagan Parkway in Medina. It is 1/2 mile North of Weymouth Road (aka Route 3), meet at the Pavilion, by the skate ramp.

More info:
Shawn Adams @ johanadams@sbcglobal.net 330.592.6934

Links:
http://www.fsconcepts.com/
http://www.teamlakeeffect.net/
http://www.medinaoh.org/
http://www.shawnadams.blogspot.com/

Mountian bike racing is hard

2009-08-24T08:33:00.003-04:00

Mountain bike racing is hard! The rattling creek 50 was rattling! My back still hurts. The race went well I end up 5th. The course was hard it started with a 20 min climb and that was the easy part. The singletrack was like WV super technical and rough. Race time was about 5hrs. Next race is Manitoc as long as it not wet. See you there.

Tandems and Mountian Bikes

2009-08-21T08:13:00.004-04:00

Tandems and moutian bikes, what do they having common? They are tools to get in shape for cross, and they are fun to ride. Samantha and Matt were my partners and we won 2 national Tandem Time championships last weekend! Stars and Bars! This weekend I will hit up my first MTB race the Rattling Creek 50 in Pa. All of this is on the plan for cross. Cross practice starts soon so get ready to ride.

alive

2009-08-06T08:38:00.004-04:00

Yes, I am still alive and blogging. Been racing and gettin ready for the best time of year Cross! I am at the end of Base 3 for cx season. That means some MTB rides to hone the handling skills and some big endurance rides sprinkled in with the local races. Its been going super. The rubber city meltdown crit was cool and ended up 3rd and the team raced super. Zoar was epic with the rain and I won the field sprint for the last money spot. The pic is cool. I was grunting it out! Funny what you do for 7th.

Pic

2009-06-25T08:22:00.002-04:00

Tour of Ohio podium

Tour of Ohio

2009-06-22T18:49:00.002-04:00

Past winners of Tour of Ohio:
2009: Joey Rosskopt
2008: Matt Winstead
2007: Mark Hekman
2006: Bobby Lea
2005: Matt Kelly
2004: Caleb Manon
2003: Brian Sheedy
2002: Paul Martin
2001: Tim Johnson
2000: Dirk Bouchard Hall
1999: Bart Wellens
1998: John Liesywn
1997: Roberto Gaggioli
1996: Harm Hanson
1995: Graeme Miller
1994: Graeme Miller

Elmore Stage 6

2009-06-22T09:32:00.006-04:00

We finished the tour strong. Dan was 3rd in the KOM and points jersey's, he also won stage 3. I ended up 3rd overall and was top ten everyday but one. Russ and Greg were a great help to the team. It was a awesome week! Thanks for all of the support from Team Lake Effect, Bike Authority, FS Concepts, Tofosi, and Carbon Racing.

Granville Death March

2009-06-21T11:04:00.004-04:00

Granville is the hardest circuit that I have done. It has it all 2 brick climbs, 2 180 degree turns, a 45 mph downhill all in 1.7 miles. It's super. The plan for today was to get Dan in a break to get the Kom jersey and protect my second place. Dan and Greg raced their butts off and made the early break stick. My job was to follow the yellow and attack at the end. It almost worked again Dan got 2nd on the kom's and was away for 40 miles with a guy sitting on him. Great ride! I did what I could it was a touch too much climbing for me and I end up 5th and protected my 3nd place on GC. Going in to the last day I am 3nd overall Dan was 3rd in the KOM and still has the sprint jersey. Today we need to get it on one more time.

Worthington Reshuffle

2009-06-21T10:53:00.002-04:00

Well things changed a bit at the hilly crit in Worthington. We lost the Yellow but I moved in to 2nd overall. The plan for the day was to be aggressive and not waste energy. The pace was hard from the beginning, Dan was getting attacked so I countered and started a 4 man break. I was planning to get up the road and Dan could follow moves across. It almost worked. The break ended up with 10 people, but Dan didn't get across. We ended up lapping the field and I got chopped in the sprint or I might have won. I ended up 6th and 2nd on GC 59 seconds back because of the time bonus. So we go to Granville with 2nd GC and Dan in the points Jersey and 2nd in KOM. Time to get it done!

Hocking Hills

2009-06-19T09:07:00.002-04:00

We got it done yesterday! We have the yellow jersey! Dan won yesterday, I ended up 7th again and Greg took the kom points. It was a good day. We have about 4o-55 sec lead so now we defend. Today is 40 mile crit in Worthington. It should be fun.

Stage 2 Wilkesville

2009-06-18T09:10:00.003-04:00

Stage 2 Wilkesville was a good day for the boys. Dan was 3rd and won the KOM points and I ended up 7th in chase group. Dan in 3rd overall and I am 7th overall with around 30 seconds the main field. Russ, Cameron and Greg finished in the main field. Today is another hilly 77 miles at Hocking Hills. More to come!

Tour of Ohio

2009-06-17T08:25:00.003-04:00

Well it's been awhile. We are at Tour of Ohio again. This is the 7th time for me and the first time for the rest of the crew. Dan, Russ, Greg and Cameron. The first day was a new course in Galloplois. It was a 55 mile single loop road race. The race went well and Dan was 4th and I was around 10th in the field sprint. I was sick at the state road race on Sunday so to get thought the first couple of days will be challenging. We head to Wilksville today and the real racing begins. More to come!

Cone Azalia

2009-05-12T14:06:00.002-04:00

http://www.youtube.com/watch?v=ihZLEVSR7sI

The sprint for Cone Azalia.

RATL 2

2009-04-27T10:49:00.003-04:00

Ok. More bikin last weekend at ratl 2, finally made the winning break. So lets compare last week power #'s with this weeks. Last week I was really aggressive from the start of the race and wasted a lot of energy, this week I raced smarter. I used my energy when the smack went down in the race. Here are a couple of power # from week 1 and 2.

Week 1. CP 1

Peak 1min (515 watts):
Duration: 1:00
Work: 31 kJ
TSS: 3.3 (intensity factor 1.413)
Norm Power: n/a
VI: n/a
Pw:HR: 29.44%
Pa:HR: 25.13%
Distance: 749 m

Week 2 CP 1

Peak 1min (590 watts):
Duration: 1:00 (1:05)
Work: 35 kJ
TSS: 4.8 (intensity factor 1.699)
Norm Power: n/a
VI: n/a
Pw:HR: -14.49%
Pa:HR: -2.02%
Distance: 737 m

In week 2 the cp1 was a lot higher, this was part of the bridge effort to the break. Now in week 1 I missed the break but my cp 20 was a lot higher than in week 2.

Week 1 CP 20

Peak 20min (340 watts):
Duration: 20:00
Work: 408 kJ
TSS: 38.9 (intensity factor 1.08)
Norm Power: 378
VI: 1.11
Pw:HR: 8.19%
Pa:HR: 0.14%
Distance: 14.479 km

Week 2 Cp 20

Peak 20min (311 watts):
Duration: 20:00 (20:45)
Work: 373 kJ
TSS: 35.5 (intensity factor 1.032)
Norm Power: 361
VI: 1.16
Pw:HR: 13.17%
Pa:HR: 2.86%
Distance: 13.742 km

So what we can gleam from this is that you need to save your energy until the move goes.

Pic form benjacat.blogspot.com

Local Races

2009-04-20T17:44:00.002-04:00

Well this season is on! This last weekend was some of the best local racing in a long time. Good Stuff. People are throwing down. I have some power data for you # people.
RATL # 1

SRM #1:
Duration: 1:30:45 (1:31:25)
Work: 1598 kJ
TSS: 143.9 (intensity factor 0.975)
Norm Power: 341
VI: 1.16
Pw:HR: 10.18%
Pa:HR: 0.27%
Distance: 62.256 km
Min Max Avg
Power: 0 1022 294 watts
Heart Rate: 0 240 171 bpm
Cadence: 31 120 86 rpm
Speed: 20.4 61.4 41.2 kph
Pace 0:59 2:56 1:27 min/km
Crank Torque: 0 108.4 32.6 N-m

Valley Training Race: # 1

SRM #1:
Duration: 1:28:15 (1:29:19)
Work: 1419 kJ
TSS: 133.5 (intensity factor 0.953)
Norm Power: 333
VI: 1.24
Pw:HR: -3.91%
Pa:HR: 0.47%
Distance: 59.85 km
Min Max Avg
Power: 0 953 268 watts
Heart Rate: 0 240 158 bpm
Cadence: 41 134 87 rpm
Speed: 0 62.4 40.7 kph
Pace 0:58 0:00 1:28 min/km
Crank Torque: 0 107.1 29.1 N-m

Ride

2009-03-13T09:50:00.002-04:00

Once again we will try the Group ride On Sunday at the top of Valley Parkway and 21 @ 1100 3-4 hrs of tempo and endurance.

Charts

2009-03-06T09:43:00.004-05:00

February's Training.
Duration Time Distance Weight HR TSS kJ
Feb-2009 70:32:54 1681.78 75.0 135 2719 43069

I can't get the charts up because of my lack of computer skills!

Ride

2009-03-04T13:18:00.002-05:00

Lets try again and it might even be warm! Group ride Sat. Meet at Valley Parkway and 21 in Breaksville. 1100, 3-4 hrs. Endurance and Tempo.

Base

2009-03-03T09:22:00.003-05:00

Well, I haven’t been posting much lately because I’ve been bikin’ a lot. Base one is over, and I am on my rest week.

I just started my training In February after about 2 months off. That’s the most time I taken off in about five seasons. I needed the break. The later start will allow me to stay fresher for cross season. Which is my man focus this season.

I kicked off base one by going to Florida with Josh to start training in good weather. The week in Florida was great because the weather was sunny and the roads were flat, a good place to get steady mileage in and work on my bike tan. After that week it was back to the artic north and cold weather training. The rest of the month was good; last week was the best week of training in February in Ohio for me ever.

Base two will start next week after I test on Friday. This month will be focused on tempo and endurance. I hope to get some longer climbing and work threshold some. There will also be some controlled group rides thrown in to get variable pace to get ready for racing. If the weather is bad I pan on going to some place warm to get a good week in.

Well that’s about all I got. I will talk more about base two this month and put up some Trainingpeaks carts up if any one cares. Ride On.

Group Ride Redux

2009-02-26T09:47:00.001-05:00

Group ride Saturday. Meet at the top of Valley Parkway and 21 at 1100, 3-4 hrs endurance and tempo.

Group Ride

2009-02-11T10:25:00.002-05:00

Group ride Saturday. Meet at the top of Valley Parkway and 21 at 1100, 3-4 hr endurance and tempo.

superbowl

2009-01-26T16:29:00.002-05:00

4th Annual Superbowl Sunday Emerald Necklace Epic
Scheduled for Superbowl Sunday 2/1/09. Plan is to leave from my house (by John Carroll) at around 8am. Fenders and warm attire are recommended. Afterwards stick around for some beer and chili. All are welcome. Don't come if your soft.

This was stolen from Brett Davis. The weather looks doable at this point. Here is the rest of the route.
http://www.realestatecyclist.blogspot.com/

Ride

2009-01-08T11:15:00.002-05:00

Mountain Bike ride Sunday @ Mohican State Park at High Noon. 2-4 hours endurance.

Base = Patience

2008-12-22T11:32:00.007-05:00

Well, I am back. Anyway the beach was good and now its 5 degrees here. Quite the shock to the system. I thought that I would comment on Base training, since most people are itching to get started for next season. I read a great article that Joe Friel wrote on this blog. Here is a paragraph and you can read the rest on his blog.

"Patience is the key to success in endurance sport. I’ve also written about that idea many times. One must be patient with training. When passed by a group of Christmas Stars on the road now you’ve got to have the patience to hold back and stick with your planned base fitness training. It helps to have a coach, someone who will hold you accountable for what you do in workouts. I seldom have to remind the athletes I train that they need to stick with the plan while avoiding Christmas Star group rides. Down deep we each understand the benefit of building deep levels of fitness in these three key abilities before starting to do the high intensity stuff later on. We realize that if we are patient now and just grind out the miles as planned, the reward later on will be much greater."

Embrace the weather!

http://www2.trainingbible.com/joesblog/blog.html

MIA

2008-12-03T13:16:00.003-05:00

Well, I haven't been blogging or riding in about a month, needed the mental break. Been planing for next season and plan on changing it up a bit. I'll write about that soon. But first we have one more cx race left to attend to and then the beach is calling my name. I was looking back on my races this season and it was up there for volume with this copley race I will be around 50. To put this in perceptive Rudy did around 70! I think for his career he is around 2500 races, ponder that for a while when you think you "race your bike". With that thought I think I will go ride.

CX

2008-10-21T09:46:00.003-04:00

Well cross is full swing now and its awesome! On the coaching front everyone is doing great. Russ finally got a real cross bike! We all be in trouble in a few weeks. Kid gettin' fast. Cameron is getting faster every week. Bill is going good too. The last part of the season suits his riding style.

Cross practice works! Greg from stark won the b race at Orville. It was his first race but he has been going to cx practice. Robert also has dominated after going to cx practice. Come out and play this Thursday.

Cross Clinic

2008-09-29T12:41:00.002-04:00

Get weekend of cross bikin'. Thanks to everyone that attended the the clinic this weekend, if you have any question just call or drop me an email.

UCI Cross

2008-09-21T18:58:00.003-04:00

Quick update from the MAC uci opener. Went over to Allentown to test the early season cross legs. Well guess what the race was fast! The course was hard high speed grass track, with a few tricky corners. A lot of peddling. I like courses with a lot of coasting! I mean slow and muddy. So the start was fast and hard, the middle was fast, then it was over. Overall I ended up 21st, not spectacular but I am starting to feel better. So hopefully this speed work will help out later in the season.
Pics and report here: http://www.cyclingnews.com/cross.php?id=cross/2008/sep08/nittany_lion08

CX Clinic

2008-09-05T15:44:00.002-04:00

Check out my Cross Clinic at Bike Authority on September 27th.

Shawn Adams and FS Concepts Coaching
Present the 2nd annual Fall Cyclocross Clinic

When: September 27 2008 from 11:00-3:00

What: A Cyclocross skills clinic. This clinic will cover all aspects of Cyclocross, from bike set up to race tactics.

Who: Anyone that wants to improve his or her cross bike riding and racing. Open to any and everyone!

Location: Bike Authority in Broadview Hts. Skills practice on Saturday will be at the Fields Park in Broadview Hts.

Cost: $25.00

More info:
Shawn Adams @ johanadams@sbcglobal.net 330.592.6934

Links:
www.fsconcepts.com
www.shawnadams.blogspot.com
www.teamlakeeffect.net
www.bikeauthority.com/

Utah Postscript

2008-08-26T09:47:00.003-04:00

Well, I am back to the low lands, and I can breath again! Anyway, Utah didn't go quite as well as planned. DNF and almost DFL are never good. I did get to ride my bike in a beautiful place so don't feel to sorry for me. Stage 2 I could not deal with the pace at the high elevation, just couldn't go. Stage 3 I made it on the back of the lead group, then proceed to have about as many mechanical's as possible and still finish. Stage 4 I decided to go to Zion National Park, rather than race for last place. It was a good call. The park was incredible! So is it cross season yet?

Utah stage 1

2008-08-21T12:50:00.001-04:00

Utah day one is a 7mile prologue stage. It has about 50% singletract and 50% dirt road. We are starting at 9200ft up to 9800ft so it slightly hard to breath, but the views are worth it. The game plan is to not wast a lot of energy today and get opened up for the big days to come. Results should be up on cyclingnews tonight.

A Win

2008-08-18T14:19:00.003-04:00

Well I won a bike race this weekend! Went to to the Suicide 6hr race in NY and won. Great weekend, the weather was perfect 68 and sun. Ended up doing 9 laps, felt good, both bikes worked great, 5 laps on the 29er and 4 on the Scalpel. The Scalpel felt nice after being on the hardtail. I am heading to the big race in Utah tomorrow and I am pumped! Hopefully I will be able to update while on the road.
Stats: 9 laps total distance 63mile Total Gain: 7300ft vertical Total Time 6hr 25min

Zoar RR

2008-08-05T07:53:00.002-04:00

Well I did a real race. Zoar went well, I end up 3rd winning the field sprint with a perfect lead out from Rudy. Rudy and I tried to bridge to the winning break, but we didn't quite make it. Great weather and a good course made it a good day.
Roberts pics: http://www.flickr.com/photos/22787467@N02/2728970951/in/set-72157606523272750/

Big Rides and Training Races

2008-07-22T09:50:00.003-04:00

Well I am still alive. I have been doing some big MTB rides lately. Yesterday was a cool 5hrs. I think I am finally getting used to the heat, and hopefully got my cramping problem solved. On the racing front I am the king of training races of late, good times and good for fitness. The Chapel race is a great race to practice your turning, supper fun. I am heading to Utah with E to do a MTB stage racehttp://americanmountainclassic.com/ in august should be easy! Well that's all I got. I promise to do a real race soon!

Wayne Ultra

2008-06-29T11:53:00.005-04:00

Back to the dirt. Yesterday was the Wayne Ultra race down by Marietta, it was great course and well run race. I ended up on the podium in 3rd. Pretty happy considering how the last hour went. It was very hot and humid and I got very dehydrated, then cramped, basically had a come apart. After the race I drank a gallon of water and still didn't pee for 5hrs, fun! Anyway good times great course, great bikin! Photo's of the come apart soon.
Pics!=pain! http://iplayoutside.smugmug.com/gallery/5283551_RSgq4#322073272_9MUK9
Article:http://www.iplayoutside.com/Events/2008/06/10576c.html

Russ

2008-06-23T18:58:00.002-04:00

Russ raced on Tuesday and got his first win of the season, and lapped the whole field!

Final

2008-06-23T18:51:00.003-04:00

The last stage of tour of Ohio went well for team and for me. Eric and I made the break of the race and Eric sat on and I helped drive the break then Eric attacked out of the break and got 2nd on the stage and moved up in to 7th overall. In the overall we got 3 in the top 15 and 2 in top 10 with 2 in the to ten almost every stage. A good week for a composite team. Overall I am feeling stronger after the week, than at the beginning. Hopefully good results are to follow.

Crit

2008-06-21T10:02:00.002-04:00

The crit went well. We were in every break and end up getting 4th with Eric. Today will be he GC show down. We get to race on the famous Granville Circuit with the 20% burg street climb 8 times.

Update

2008-06-20T10:12:00.003-04:00

Well we are well into the tour now. The prologue was a crit and we all got the same time, nothing real exciting happened. Stage one was Hocking hills, I tried to get in the early break to go for the KOM Jersey, didn't happen. I end up leading out Eric for the first KOM and he just got piped at the line for the points. Ole yeah I hit my max HR that I haven't see in a few years 201. That hurt. Later in the day I cramped up with about 10k to go, so I just cruised in. Ty was 4th on the stage and 4th overall, great ride by him. Stage 2 went well for me till the last 2 min, when Ty got his front wheel chopped and crashed in front of me. We were all well positioned for the up hill sprint and I felt good. Eric end up 9th and Sebastien was 10th. So back to crit racin tonight and another opportunity to do something.

News

2008-06-17T09:47:00.002-04:00

Great news Russ was 3rd at Solstice on Friday and Cameron was 4th on Saturday, Good racin!

Tour of Ohio

2008-06-17T09:42:00.002-04:00

Well, Its that time again, Tour of Ohio. This will be my 6th crack at it, wow I am getting old. I have went from getting dropped everyday to having a teammate get 2nd, hopefully I can get some action this year. The weather looks great and we are racing essentially in my home region all week. I will try to keep you up dated.

Win's

2008-06-10T12:47:00.002-04:00

Well I Finally won a bike race this season. The Ohio state police and fire games road race and 1 K TT were yesterday and I won both. Hopefully I can keep this going.

Mohican

2008-06-03T08:53:00.002-04:00

Short story. Had the lead for a little while, was in 2nd for a little while, was in 30th with in 1hr worked my way back to 12-15th. Cramped went back to 30th then DNF'ed.

Hard

2008-05-26T13:07:00.002-04:00

Well I am home from that place up north. Quick race recap. Hard! Anyway you can check the results and report from the front of the race on cyclingnews. I made it about 65k before the smack went down and I was in a break off the back of the field for the rest of the race. I did finish, but was HD'ed meaning you guys were so slow we aren't wasting our time scoring you. The course was cool. There were so many turns you had to be in a break or in the top 10-15 riders at all times or you were toast. The boys from Saturn of Toledo took care of me. The cabin that we stayed at was on of the coolest place I have ever been to before a bike race. Thanks! I wish I would have been little more useful in the race. Anyway I hope to get it done next weekend at Mohican.

Race

2008-05-22T08:25:00.002-04:00

Well, I am doing a big race this weekend it is http://www.tourdeleelanau.com/ a uci cat 1.2. I have only done one uci road race before it was univest in pa. And yes it was hard. It should be super cool its in the very northern part of mich and has 110mile loop. I am riding as a guest rider on Saturn of Toledo. I hope to have a report up soon. Have a good weekend!

Rocktober Race

2008-05-18T12:24:00.002-04:00

Well, E and I went racing in Pa on Saturday. It was super cool, for about 90min of the 7hr race. The course was a cloverleaf with 3 different loops. The trails were a mix of dirt road, paved road and single track. The single track was special. Lets just say WV love. The race started, hot with a 3 mile dirt road climb. Then a 1mile scramble down a rock face. Fun! After this you got another dose of dirt road climbing and then some more death march single tract and then you only had 65 miles to go! Anyway I was super excited. Then disaster struck. I flatted, had a bad co2 and then ruined my only tube. Note, this is how you go from 3rd to 55th in about 15min. The since everything was going so well I walked the rest of the first loop. I meet up with a new friend, he need a bolt for his broken cleat so I gave him my bolt (not needed for Walking) then I finished my cool down walk 90min and 6miles later at check point 1. Ole yeah Brandon won the race and E was 7th. Anyway the legs were good for the riding part, and I might be going to a big race this weekend, more on that later.

Weekend report

2008-05-07T08:04:00.002-04:00

Well I didn't make down to DSG. Things outside of my control prevented me from attending. No worries it only May! Anyhow it was still a great weekend of racing. RATL went well. It was violent right from the start and I help cause some damage. I ended up 4th and got some premes. Sunday was one of my favorite road races the Cone Azalia classic in MI. It has some dirt in it. The race was going well, then I flatted! Anyway I end up 13th and got to ride my bike hard! One note on equipment. The Cannondale System 6 is the best handling and fastest road machine that I have ever had and it works on dirt. Great bike, thanks Lake Effect. Photo by Robert.

RATL 2

2008-04-27T20:20:00.005-04:00

RATL was a fun race. The freewheelers do a great job promotining races everything ran smoothly. Russ Fogle and the rest of the Freewheelers cat 4 team is racing really well this year. Russ was 2nd the 1st week and 3rd this week and he is only in high school. The 123 race went fairly well for me I made the only substantial break of the day but it didn't stick. The race was fast. Its the first time that I remember lapping about half the field in the race. I was 7th in the field sprint, not to bad but I started to far back because I think I passed 4or 5 people and that is unusual for me. Anyway the big test is next weekend at the 12hrs of Dirt Sweat and Gears in Tenn.

Cohutta Version 2

2008-04-24T10:00:00.002-04:00

The Cohutta 100, NUE #1. The course was a single loop 100mile mountain bike race. The start was at the 1996 Olympic white water center. It was in the great big canyon, very impressive and beautiful place. The race started out with a 3mile pavement climb, then it went into the single track for about 10-15miles. It was important to get a good start going into the singletract, which would make the day go a lot easier. I was 8th going into the singletract on Ross Clark’s wheel, a good spot we got gapped off on the 1st descent by the rider in front of us I was able to make the front group on the next single tract climb but I came off before the top. Chris Eatough, Jeff Shalk and Floyd Landis were right in front of us. During the singletract section Eatough and 6 others got a gap. After the singletract we came out on to about 70miles of fire road. I was in a group of 3 that didn’t work very well together, because of this we were not able to catch the front group. Overall I was really proud of the way that the day went. I was on the podium in 8th place in my first 100 mile MTB race of the season. It was a great day. Team Lake Effect and Bike Authority have been great and I am looking forward to the rest of the series.

Pics Here: http://www.bluebasinphoto.com/Cohutta%20100%20Mountain%20Bike%20Race/502465
Full Results Here: http://www.newleafadventures.com/files/Cohutta_results_all_races_2.pdf

Cohutta 100

2008-04-21T10:39:00.002-04:00

Quick Report: I ended up 8th in a really good field. It rained for 3hrs of the 7hr race and we finished only 3min slower than last year. Results here: http://www.cyclingnews.com/mtb/?id=2008/apr08/cohutta100
Full report and pics soon.

Count Down

2008-04-15T08:28:00.002-04:00

Well the racing is about to begin in earnest this weekend. E and I are heading down to the Cohutta in Tenn. I think I am ready. This was the first MTB race last year also and it went well so i am back at it. If you are a MTB rider you need to get down and ride there it is one of the most beautiful places that I have been to. Report to come!

Group Ride

2008-04-02T10:24:00.002-04:00

Lets do a big ride on Sat. 1st meeting point is @ Riverview and Bath, Botsum trail head at 1000am. 2nd meeting point is the top of Valley parkway and 21 @ 1100am. 100-120km with one attack zone. Be there or be square!

Easter Ride

2008-03-22T14:22:00.000-04:00

Meet at top of Valley Parkway and 21 @ 10:00am.

Finally!

2008-03-15T16:33:00.001-04:00

The weather was good enough to do a big ride. Great ride with the freewheelers. Brian showed up after he rode the trainer. Crazy! E was there all day too, anyway good times. Stats: 181k in a little over 6hrs E got a little more. Good bikin for Ohio in March.

Riding Bikes

2008-03-05T12:52:00.001-05:00

Lets ride. Group ride this Sunday meeting @ the top of valley parkway and 21 Breaksville road. Meet at 11:00am. We will do about 100-120k with 1 food stop. I will be doing extra if any one wants more km's . This is all assuming we don't have a big snow storm. Call or email with questions.

Texas USA Cycling 100k

2008-02-20T03:05:00.010-05:00

Well, they say everything is bigger in Texas, I beleve it after being in the Big Bend area by Mexico. The travel to this part of the country is far from easy. It took me a soild 13 hrs to get to the race site in Terlingua, TX pop. 252. The travel started bad because I can't wake up at 4 am for some reason and I missed my flight with E. I had to get a bunch of crazy connections to make it down there, but luck was on my side and I made it. This area of Texas has some great big mountains and the scenerey was great. On Thursday we pre rode the whole 50k lap of the race and it was some great singletrack. Friday was a recovery day, for the race on Saturday. Saturday the race started fast I was not postioned well going in to the singletrack but it was a long race so I just tryed to make the front group. It stayed togather for about 1hr before gaps started to open, you could draft on the singletrack it was so fast. There was on big 20min climb every lap, after the climb it was about 8miles to the finish. After lap one I was in 9th place. I was pretty happy with that. The second lap I passed 1 more guy, then I got to the climb and got passed by 4 guys, a good time! Fun, I was toast at this point but I managed to pass one guy back and end up 12th. This was a cool race just hard to get to. E had 3 flats and still managed to finish 18th. After the race I got really sick and had to go to a clinic to get some medication, the doctor said that I have the flu. Anyway it was a good trip even though I am sick!
Results here: http://tmbra.org/results/spring_08/terlingua/pm1.html
And here: http://www.cyclingnews.com/mtb.php?id=mtb/2008/feb08/masomenos

Group Rides

2008-02-07T09:11:00.000-05:00

Well, last weekend's superbowl ride was super. Let try to do it again this weekend. Saturday do this ride: http://www.summitfreewheelers.org/articles/1196638744.html . Sunday we will meet @ 1200 meeting at the top of Valley Parkway and 21 in Brecksville . Right now the weather looks like crap, but it is Ohio so it can and will change. Keep the cranks turnin!

Superbowl Ride

2008-02-01T07:43:00.000-05:00

We are riding bikes on Sunday @ 1200 meeting at the top of Valley Parkway and 21 in Brecksville, the ride will be about 100k steady.

Week 2

2008-01-15T16:37:00.000-05:00

Well I am back to the Arctic north. The reality of the cold winter has set in. Last week was one of the the best weeks of training that I have had. I ended up doing about 24 hrs of training with lifting and riding. Most all of the training was with a group and was steady zone 2/3 riding. One of the most important aspects of this phase of training was having people to train with that have similar goals and and ability, it is much easier and motivating to train when you know that someone else is going to go with you. Total hrs for the Athens Trip 45 in 14 days. So now its time to put the fenders back on and ride in the cold!

Week 1

2008-01-07T14:26:00.000-05:00

Well week one is over! It was a good week. Saturday was the WBL. http://winterbikeleague.com/site/ Great ride good weather. Sunday was the coaches ride. Total Hrs of biking 22. Needless to say I am tired but excited for week 2. Adam Myerson, and Jered have joined the training for this week so it should be fun. http://www.thebikegame.com/home/index.php?option=com_content&task=view&id=474&Itemid=44
Enjoy the weather!

Athens

2008-01-04T10:01:00.000-05:00

Well the weather is better here than home. It's cold and sunny. The training has been good. Tuesday was a 2hr mtb ride to spin the legs out from the travel, Wednesday was 4hrs on mtb right from the fetty training center, Thursday was weight's and big gear intervals on the road. Today is an easy recovery ride on the road, then a big weekend biking. Stay warm more to come!

Training

2007-12-30T11:20:00.000-05:00

This pretty much says it all!
“Training is principally an act of faith. The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillful and his muscles more relaxed…He must be a fanatic for hard work and enthusiastic enough to enjoy it.”-Frank Stampfl from On Running, 1955

Training Camp

2007-12-30T09:46:00.000-05:00

We the first week back training is almost over. It about killed me! Just kidding, it is good to be back on the bike. This week I did about 12hrs, this consisted if 2 1hr weight training sessions a 2.5hr hike and the rest of the time was on the bike. Next week I am headed to Athens to train with Jacob. I am excited to to see some sun and warmth. The plan is to do about 40-45hrs over 14 days. We will lift 2 days per week and the rest of the time will be split between the MTB and road bikes. Pictures and updates to come. Happy New Year.

Off Season

2007-12-26T07:51:00.000-05:00

Well its time to train again. I just got off of my 3 week rest period. I am ready to start the process over again for another season. This was the longest break that I have taken in 3 or 4 seasons, I felt that I need this time to get my motivation to train back. I am good to go now. This weekend I will be doing this ride, http://www.summitfreewheelers.org/articles/1196638744.html and everyone is invited to attend. We will be riding steady zone 2-3 for 3-5 hrs depending on the weather. I was also was tagged by Gary B I will follow up soon. Ride on!