Here is another team that Teenie and I play on.

This is hilarious!

Coming Back

The Theme from Rocky may be the new TEAM song? Patrick is back on a stationary trainer. Emily will be pedaling soon with happy feet.

As for me. A picture is worth a thousand words.

Hey, Sylvester Stallone has nothing on B&W guys like us! We are headstrong.

The Spring Series is 12 weeks away.

See ya out there.

CX Nationals in Bend, Oregon

I am writing this on behalf of Cinthia (red hat) because I know she will never be able to share her experience with you due to pure physical exhaustion. For those who didn't know, she traveled this past weekend to Bend, Or. with her college for Cyclocross Nationals. It probably was Cinthia's 60th and final cycling race of 2010.

The stress began flying out from Charlotte through San Francisco. They landed in Bend and no luggage and none of the bikes had arrived. 24 hours later with various small airplanes there bikes and bags would arrive. If they would have flown one day later they probably wouldn't have been able to pre ride the course. Most of the bags were soak-en wet and she told me that everybody had to throw their cloths in the dryer.

Finally race day (Sunday) arrived and the division 1 women had the first race at 8:00 am. From each team the top 3 count for scoring in collegiate racing. Cinthia was very proud to have Carla Swart (will represent South Africa at the next Olympics) and Erika Zaveta (reining collegiate mountain bike champion) on her team. The big question was who would finish 3rd from the team. This was only Cinthia's second year at cyclocross. The race started with a massive pile up. Carla and Erika got away, but Cinthia was caught in the middle of the bike pile. After 1 lap Carla and Erika are in 3rd and 4th, which is also where they would finally place, but Cinthia is 20th. Cinthia starts passing people left and right moves up further and further. The race ends after 4 laps and the officials have problems identifying the women placing 5th and beyond because of all the mud. Cinthia would eventually call me and tell me they had lost again to Fort Lewis. Last year 2nd in CX, in the road omnium 2nd, and in mountain biking 3rd. I asked where did you finish and she didn't know. The results took for ever and finally they were posted and Cinthia got 10th! For the first time they had beaten Fort Lewis and Cinthia cried! One place one point made the difference. Another example to never give up and give everything for your team.

Getting back was even worse nightmare. The got up at 3:00 am., eventually getting into Charlotte at 7:00 pm. Again no luggage. The luggage came with the next flight from SF. 10:00 pm the final stretch of a very long trip back to Banner Elk, NC. A blizzard was waiting for them at home. 60 mph winds. At the base of the mountain they had to ditch the trailer with all the bikes and their luggage. Finally arriving after midnight, the wind was so fierce the girls had to hold on to one another walking back to their house. Still motivated after all they were national champions!

UWBL #2

The weather cooperated for UWBL #2, which to me is one of the more critical aspects of these rides. Mel, Joe, Ray, and I were there enjoying the civilized temperature before the temperatures were predicted to plummet for the next week.

I see these rides as great training rides for me. Some may say the pace is too fast for this time of year, and certainly for many, it is, but I see it as an opportunity to practice riding efficiently in a group. The more effiencient I can be, the less work I do...something that appeals to me, as you all know. :) I think "training" this is as important as training pure fitness. December is the "no attack zone" month which really makes sense, however there was a recent decision to have a zone about 35 miles in for Cat 4/5 men and women. They called all interested parties forward in the group before the zone, allowing them to eventually separate off the front and go for the glory. Quite honestly, I think the pace was fast enough. The zone went on for what seemed like forever. Shortly after there was a store stop which also seemed to go on forever. But, holy cow, after the stop the pace really picked up. I'm sure that some of the people that took part in the intermediate sprint were regretting having done so. Perhaps Ray can comment on that?! :)

Coming in on Grove Road we passed Teenie, Linz, and Lara coming in from their ride...also enjoying the snippet of good weather but at a much more civilizied pace. It was a great day for a ride and it was so good that many of us were able to take advantage of it. Let's hope for many days like this this coming winter!

TEAM EVENTS from the DS Point of View

The dates are up for three early season team events (see column to the left):

Greenville Training Series

Rock Hill Omnium

SC State RR

Please mark your calendars and set your training schedules.

I hope we have a strong start at the GTS. This is a training series and should be managed as such. If we get most everybody out for a couple of the six races, keep the wheels on the ground, learn some team tactics, get acquainted and reacquainted with our team mates, it will be a plus. Sure, we are going to the podium but that is secondary.

Rock Hill is the first big Omnium of the year. I personally think this is a great venue and one race in which I hope we will strongly participate. This fits many of our riders very well. Last year, only Bird made a showing with 4th in the RR. That was last year. This is our opportunity to stake out our ground. The Male 50+ team has huge opportunities as well as both Women's classes. By April, our young male's team members should be coming into fitness, although not yet peak.

RHO will be an 'A' race for me for the first time and this year will be my 5th year to participate in the RR. I know it will be an 'A' race for others. Let's make it count! Fielding a strong team can aid in that.

State RR - This will be the weekend of the US Pro Championship. What more can I say?? I want one of those jerseys that Teenie and G got last year!

You all have lots going on but let's put some priority on these weekends........we are counting on each other.

KRYPTONITE

I tried not to make a big deal of it but I had back surgery yesterday. Most of you know I have suffered through months of severe sciatic pain.

Surgery was pretty easy but Teenie said they used Kryptonite to put me out. Many of you called or texted and I really appreciate it. I only remember 3 things from yesterday and 2 of them were me puking. Today, I am home and much better.

Thanks again for your love and support! My apologies if you did not know this was happening.

See ya out there soon.

RM

early season

Starting to plan early season race schedule and was wondering if any of the team was heading to Florida in February for The Race For Humanity. It is scheduled for Feb. 12-13. in Dade City. Last year some of you came down. Curious if anyone going to come again this year. Hope to see some of you soon. Ed

UWBL Dec 4, 2010

Kicking off another season, the UWBL 2010/2011 rides are underway.  Mel, Joe, Brady, Ray, and myself braved the cold to join the A ride for a 60 miler "tempo" ride.   Great seeing all the "names" out there.  After mountain biking in 36 degree weather it felt rather warm on the ride (Joe and I shed our jackets a short way out).

However, we missed our team mates.....

Never stop moving.......

Hey Bud...Where's the Mud ???

What a difference a week makes...today, I was back on the road with a handful of teammates, bundled up like the Michelin Man and braving 32 degree temps, while last weekend, I was basking in 70 degree weather at the Hendersonville GP UCI Cyclocross Race...

Sat-Sun, Nov 20-21, Hendersonville, NC
Cresting "The Wall" in dry conditions...

It was with a great sense of anticipation that I looked forward to my last 'Cross races of the year, the Hendersonville GP, which is a first class, UCI classified, come-out-and-see-the-stars, event. Last year, day two of the event presented some classic course conditions. That's right...I'm talkin' MUD! Now this wasn't your Northern California Peanut Butter Mud (smooth and easy to spread), or your Belgian Stinky Mud (bold, with an alarming bouquet)...my friends, this was Upstate, slip-slidn'-down-the-wall, Hendersonville MUD!

This year, however, conditions were more reminiscent of South Florida, and so was the racing. Picture 30mph pacelines on grass during the pro race, 25mph for the 45+...this was basically a crit on grass with a few obstacles thrown in for good measure.


I raced well on both days, pleased with a mid pack performance in a very strong field. Although I would have enjoyed some mud, I know winter and its harsh conditions are right around the corner, as those of us who rode this morning experienced.

Hendersonville Race Results & Highlights:

Day one: Taking a warm-up lap on the wheel of Davide Frattini (currently ranked 18th in the UCI professional cyclocross world standings) and trying desperately to memorize every line he took on the circuit...21st/40

Day two: Getting schooled by the Danfey twins on the first lap, then fighting back to put them in my rear view mirror on lap three and not seeing them again until the post race Bar-B-Q line...23rd/38

Thanks to Eddie Helton for the photos.

El Tour de Tucson

8900 people lined up today for this premier event. I was part of a 9 man 'event team'. Of course riding in my headstrong kit.

9:00 - Pre start - I lay on a trash bag with my bike standing by me for 1.5 hours listening to loud R&R music. Each minute seems like an hour. Fifteen minutes prior to the start we stand and crowd up. I think there about 100 racers in the 1400+ group........Arizona Masters(they look fit) and others.

10:30 - With no warm up we are going race pace in 50 feet. It is 6 miles to The Wash......everyone wants there first. My team is at the front after about mile, setting pace. We turn the final corner in a 200 meter dead sprint. I go in 12-15th.

10:45 - The Wash is 450 meters of hard pack, rocks and very soft sand. Today it is dry and powdery. It is instantly chaos. Alan Jette does an endo. All my team mates are off there bikes. I don't see Cam Jette(first into The Wash and Canadian National Mountain Bike Champ). People are screaming. I stay cool and use my MTB skills. I push my butt back, use only the rear brake and avoid turning(which you can not do in sand anyway). The last 50 meters could not be ridden. I jump off and carry my bike like Perry's pic on the blog. Gary Rancourt is right behind me.

10:47:13 - The Breakaway - Gary and I are moving toward Snyder Hill. He has a blowout and I see a very good rider in front of me. TODAY, I am going for it and catch him at the top of Snyder. In the next 45 minutes my HR averages 161 bpm (LT is 153) and we ride 25mph. We have 8 or so riders after 45 minutes and Alan tells me Cam is in front with 2-3 riders and then it is us. Wow, I must have been about 6-7th out of The Wash!!!! I am getting under control and the hill pace seems slow so I can recover.

11:35 - The Crash - 25 miles in, the 2 guys in front of me crash. I run over one and fly into the air, mostly landing on the other. After collecting myself, my stuff, and a bike check, I think I will ride easy until the rest of my team shows. But, my rear derailleur is bent a little and I stop to adjust. At that moment, my team passes. Oh crap!

11:39 - The Chase - The NY pros are making pace but there are hills on Rancho Vistoso. They can only go as fast as the slowest. I can do this! I get within 75 meters at one point before I give up in exhaustion.

11:47 - The Time Trial - From there on in, it is me, solo. There is a 20 mph wind and the course creates a situation where all but the last 100o meters to the finish is into a quartering wind. First from the left and then the the right. The solo effort covers 41 miles.

1:56 - The Finish - Thousands are at the barriers yelling encouragement. I am 25th overall and 2nd in my AG with a time of 3:26. My team shines with all top finishes. Even the guy with a flat gets 3rd in his AG and 63rd overall.

6:00 - The Celebration - McMahon Steakhouse. We feast and relive the day!

I was not in the best condition today but learned a lot about myself. I stayed in Z4 and Z5 HR for 2:48 minutes and did not blow up. I took a risk. I raced hard. I did not quit. "If you want to win, you must try.' Jens Voigt. I tried!!

See ya out there.

Oh, Cam Jette had a flat and finished 20th at 3:18!! Look for this name in Velo News some day.

MILKING THE COW

For those of you who don't know, I'm feverishly training for my first marathon. This is something that has been on my bucket list for a couple of years, along with learning Spanish, and milking a cow. (Yes, I from the South, and have never milked a cow). I am using the book Run Less, Run Faster for my training plan and have just completed week 3 of training. Each week I complete 3 quality runs, a sprint workout, a tempo run, and a long run. The TEAM headstrong blog encouraged me to create my own blog, one detailing the ups and downs or training and ultimately completing my first marathon. I have really enjoyed online journaling. I have 2 followers, both of whom I know. I write the marathon blog not for the billions of readers around the world who read it religiously every day, but for me. My blog is a selfish blog, one meant to chronicle my perspective, my journey.

What is my goal? My ultimate goal is to be healthy and safe as a I train and complete my first marathon. I have talked to Lara Shaw about running and setting goals. So, if I may be inclined to share, my goals are:

1. To start the marathon on March 5th in Albany, GA
2. To complete the marathon on March 5th in Albany, GA
3. To Boston Qualify.......

There, I said it, I put it out there for the world to see, to contemplate, to judge. I put myself out there. AWESOME. The last goal dances and twirls in my head constantly. I wake to this goal, I eat for this goal, I lose sleep for this goal.

I encourage each of you to think about creating your own blog to share if you are training for something special. Sharing your goals, your ups and downs, your very livelihood creates relationships beyond measure. And, to be very cliche, it is not about the destination but the journey. I hope one day I can share how Weinacker milked a brown cow and received an utterly good surprise, chocolate milk :)

You can follow me or not at:

http://www.weinackersachillesheal.blogspot.com/

BLOG ON!!

Pisgah Forest Mtn Bike

Beth and I did a big loop in the Pisgah yesterday riding part of the Swank 65 course.   Just an incredible ride with a big climb, fast logging roads, sweet single track and some technical bridge and stream crossings.

Beth talked me ALL the way up the 6 mile "warmup" climb.

How do stack up against you?

We are starting up training soon....some of us have already started. It is a good thing to check your current reality. Bike racing takes fitness, skills and mental abilities. Actually there are several areas in each of these.

How are you stacking up against you.........right now as compared to last year at this time? You may have power meters, speedometers, weight scales, other metrics to compare? How fast can go up the Watershed? Paris Mt.?? How are you handling your favorite group ride?? There are many sources of feedback.

It is not only important to understand if you are ahead or behind last year, it may be most important to look into the details....endurance, force, speed, sprinting, high performance thinking, etc?

It may be obvious that after checking this out, you will be able to spend your time very wisely. Some coaches would describe this as training your limiters.

SO, HOW ARE YOU STACKING UP? YOU AGAINST YOU? NOV 2010 vs. NOV 2009??

"We Made a Statement"

The Mark Knights Ride was a great event. The cause, the weather, the bike racing community's presence and other things contributed. You could write many Blogs about today from many perspectives but I am going give you my thoughts as your Director Sportif.

The title to the blog is a quote from our own Joe Lehner. We all know Joe as quiet fella, not known for boasting or wasting words. So when Joe talks, I listen!

I also heard, "Is headstrong going to team time trial this whole thing?" It is easy to see how someone could feel this way when they looked the whole day to see B&W at the front.

No surprise, Bird and Mel took it out and stayed there forever, it seemed.

As the day progressed, Stratton came forward.

I had a couple of real highlights:

* I stopped to pee and paced back up alone....likely in no more than Z3. I passed many stragglers like they were standing still. Hey, it felt powerful to be able to do that!

* Linds stopped and went behind the Thai restaurant. I pulled over and held her bike and then we paced back to the pack. I love riding with a team.

* I left Randy(he stopped to direct traffic at the turn to Callahan)behind and I won't ever do that again. Just didn't know he was going to stay there so long to get separated?

After Callahan, we increased our presence. It went hard up the hill after we passed the fire station and turned on to Dividing Waters. Bird and Mel took a rest. TEAM headstrong riders were riding no more than tempo to keep pace. People were flying off the back. The pack was shattering.

At one point, I looked up and G, Stratton, Linds and Joe were 2nd-5th wheel. Brian and I went up to help. Some guys got pissed and said POA and headstrong were pushing too hard. He told Mel, I think, "You need to tell those women to slow down!" The reply was, "Right, you go tell 'em." Hard is relative.

Jason and Lisa were out with us today despite crashing(Jason...yesterday) and being off the bike for weeks. Not in uniform yet, we tried to include them. Sam was ever present, avoiding a near crash early and working on her fitness.

Em and Wein did the 30 miles....they were reportedly just coasting. No sweat was broken!

So I thought about what Joe said. It is early, early season. Most of us are not even training, I did intervals yesterday.........this was not a race. Statement??? What is the statement?

Well, here it is according to RPM: We are here, we are a factor, we are fit as hell...........we were not even 'going hard' most of the time. That IS our endurance pace. We don't care about age, gender or the fact that some us have been riding less than a year. We don't need no damn handicaps. We are TEAM headstrong. You can break one pencil easily. Try to break a bundle of 25 pencils and see how easy it is.

And, I am the proudest guy in the peleton today. Can you tell?

Team Ride

I will let somebody else BLOG on the 2010 Season Party.

This morning, fourteen TEAM headstrong members along with Steve Baker, Steve Sperry and Jeni Kleckley joined in for a winter ride. We were all bundled up and decided to abort the planned sprint skills training due to cold/standing around. Actually after changing the route, the day proved warmer than expected.

We really had a great winter ride. We kept the pace low to work on endurance, worked on pace line skills, talked and learned about each other on and off the bike. We also had fun......I think that is the reason we do this bike racing thing??

Ok.....if you missed this one, there will be about 40 more! Check the blog for TRAINING RIDES.

See ya out there.

Oh, I almost forgot. You know how we do this silly knick name thing? Well, Shake and Bake is no longer something you dunk chicken in or a great basketball duo. You guessed it, it is none other Sam and Steve. Right, we all know who Bake is!!

Sweet Potatoes & Such

A few people asked that I post this. Here is the recipe for the Sweet Potatoes from last night.....I add a little fresh lime juice & a dash of cayenne pepper with the mirin at the end of the saute. This is possibly my all time favorite veggie dish.

I enjoyed the party last night & the ride today. A friend of mine once said "Those who are smooth shall succeed." This quote has always stuck with me and seems relevant in the context of our double paceline skill session today. I'm thinking smooth thoughts...

See you guys soon!

Myrtle Beach Half-Marathon

Better late than never right? We are in our very busy season in the Stratton household, so I am not trying disappear off the radar! I have been training hard for the Jacksonville Marathon with high hopes to place in my age group. Last Sunday (10/24) I competed with 4,000 other runners in the Myrtle Beach Half Marathon as a tune-up race. I paced with the top two females for the first five miles (paced 6:30-6:35), then the tummy troubles started. At that point I slowed, thinking that my gut would settle and I could pick-up the pace later--I kept the top females in view. At mile ten, there was a major surge in the front pack and they went out of view. I tried to respond, but the faster I tried to run the worse my gut became, so I just decided to settle into asa hard pace that I wouldn't get caught from behind. I finished third place female with a 1:30. It was really cool to be on stage in front of all those people and to receive the award from Bart Yasso (one of my all time favorites). All in all a very fun day!

Stratton

2011 Season starts Today!

We officially ended 2010 this weekend with a bang. You can read below about Perry and Linds in Ga Cyclocross. Lara was 3rd Overall Woman in Spinx Marathon at 3:12 and change. She solidly qualified for Boston but will be out there in 2012 because 2011 is already full.

We are racing right out the box with Kimberly attacking Paris Mt next weekend.

I, personally, am headed on the 15th to Tucson for El Tour de Tucson(11/21). My most exciting early season effort will be a 20 mile mountain bike race at McDowell State Park in the mountains outside of Phoenix on 1/9. Yes, Sam, I am hooked.....I did say mountain bike race!

Judging by late/early season momentum, I look for us to be even more prolific, this year than last, in racing efforts.

There is no hurry, however. If you are still enjoying just riding around....keep it up. The season will be a long one with ample opportunities for you to express yourself competitively.

I start training today and I think I am ready. I will be on the TT bike for a couple of 20 minute intervals tomorrow!

See ya out there.

Redneck Cyclocross Weekend

Sat, Oct 30 Psycho Cross, Dick Lane Velodrome, Atlanta Ga
While warming up on the short, tight, and technical "Psycho Cross" course, I found myself in a paceline behind 2 drag queens, and followed by the Incredible Hulk, which begged the question: Am I back in Key West? A short time later, in the second row of the Master's 35+ start grid, I found myself wedged between 2 guys nicknamed "Farmer G" and "Hillbilly Dave", and I knew I was no longer in Key West; a glance down at the red Georgia mud caked to my tires confirmed my coordinates. This week, I moved up from the 30 min CX4 group to the 45min Master's race, thus signing up for an additional 15min of self-induced mutilation. The start whistle blew, and I launched out of the hole, holding onto 7th position up the hill before making a series of curves and bunny-hopping the curb onto the grass track and then into the the woods where I was greeted with tight, technical, dirt single track and the ubiquitous yellow tape marking the course. Out of the woods and running full gas downhill behind the velodrome bleachers, we shoot onto the concrete track and take a half lap, negotiating a chicane up the embankment midway. Before turning into the velodrome's grass infield, I head up the banked track, crossing the Sprinters' Lane before turning back down and gathering momentum that carries me through the first two turns in the grass. And so it goes for 2 more laps, an exhilarating, all out ride, up and down, in and out of dirt, grass, asphalt and the concrete velodrome track. A kaleidoscope of colors and textures navigated by riders in all sorts of costumes. On lap 3 my brake cable slips while negotiating a tight hairpin turn in the woods, and I go straight through the yellow crime scene tape marking our course. While untangling myself, Hillbilly Dave admonishes me not to cut the course. I tell him I plan to return precisely where I exited, 'cuz "My Mama didn't raise no cheater". He bellows out his best hillbilly laugh and I think we've bonded...Race highlight: On the last lap I catch the guy on the Cannondale that passed me on the first run-up, only to lose a 2-up sprint to him by an inch.

Women's Race: The buzz in the women's race was: Who is the short chick with the pink SEW jersey and where did she come from? Why, it was none other than TEAM headstrong's own Cristina Lindsay, lining up in her first 'Cross race. Before the race, I tell Lindsay where I think the best spot on the start grid is, and she makes a beeline to the spot. The start whistle blows, and she rockets out of the hole and up the hill, leaving 11 women in her wake wondering: Who IS this chick? By the end of the first lap, Lindsay has opened a 20 second gap on the field. By the third lap, her lead is reduced to 5 seconds. On lap 3, she extends it to 12 seconds, but on lap 4, she takes a spill negotiating a hairpin turn coming off the grass onto the slick concrete on the velodrome infield. She manages to remount, still in the lead, but is caught and passed on the steep run-up by the Georgia 'Cross Series leader. Tenaciously, Lindsay locks onto her wheel, and then dives through the inside of the last dirt turn out of the woods before flying down the hill and onto the track, once gain leading the race. Life is good, until...she drops her chain. While struggling to put her chain back on, 3 women pass her, and then finally she re-mounts and pushes hard in pursuit, but it's too late; only 2 laps remain and it's not enough time to pull them back. Even so, I think everyone in the field now knows who the short chick in the pink jersey is...

Sun, Oct 31, Life University, Marietta GA
At last, I'm back with my tribe, the Master's 45+ group. However, I'm extended a cold reception, relegated to the back row of the 23 rider start grid because this is my first Georgia 'Cross series race and I have exactly 0 points. The whistle blows and I get an absolutely awful start, stacked behind guys who are having difficulties clipping in while the leaders disappear over the hill. I ride aggressively, trying to pass riders and close the gap on this sketchy, gravel covered course. I nearly overcook some tight, downhill turns, locking up my brakes and sliding through the gravel, but I manage to keep the rubber side down. This course also has another heart-stopping downhill on asphalt roads, past the start finish, before entering an off camber grass section above a large pond, where slightly irritated geese honk at us. I hit the grass section doing about 25mph, and as I enter the slight left turn into the off camber section, I hit my brakes to reduce my speed and the next thing I know I'm sliding down the grass on my left side and headed for the pond, prompting several geese to begin their annual southern migration. By the time I remount, and rejoin what's left of the race, I'm dead last, and now it becomes a game of how many riders I can catch. I relax, and actually ride really well for the rest of the race, passing several riders....Race highlight: Catching the guy in the brightly colored Spiderman costume from the M35+ group and scoring a moral victory for the black-and-white TV Superman generation.

Race results: Perry: 12th/22 Sat; 16th?/23 Sun
Cristina 4th/13 Sat

News Release

Hampstead, NH. After a year of speculation among riders and teams throughout the South East in regards to the performance by TEAM headstrong, the origin of the TEAM's suspected supernatural powers has been uncovered.

This photo tells it all.

As an aside, local coven members were envious when it was uncovered that Teenie and RM were riding all new carbon fiber broomsticks!

Looking forward to the coming season...

Hi everyone. My season substantially wrapped up this year with a hard day at Ironman Louisville. I wrote a few thousand words about my experience and posted it here for those of you on Facebook. Be warned...it's a little heavy. The day did not go as expected.

I have enjoyed a few months of relaxed riding and no real "training". For the coming year my primary focus and training will be geared towards road racing. Plans are laid and I am excited about returning to purposeful training very soon. I am also excited about being a part of the TEAM. Thanks for the invitation.

Important Dates are Set

The Freewheelers have announced the date for The Assault on Mt Mitchell. It will be Monday, May, 16th, 2011. Also, Glenn Thrift has moved the SC STATE RR to coincide with the US Pro Championship so it will be on May 29th, 2011.

Look for 12 Hours at Tsali to fall in May as well. WE ARE GOING TO BE BUSY IN MAY!

I hope it works so a fella/lady can do all 3 but I know I'm going mountain biking! I had thought I would be on the B or C team for Tsali but based on my new found, skills acquired at the TEAM headstrong Mountain Bike Skills Clinic, and some practice, I might 'up' my aspirations?? Thanks to Debbie and Sam for all the great teaching!

Oh yea, I forgot to mention. I have a new Specialized Epic 29'er Bike coming soon from our wonderful sponsor, Carolina Tri. Of course, Teenie is getting a new bike also........An SWorks Era for the Teensanator. We are an Equal Opportunity Household.

Off Season..... I am NOT training

Beautiful day up at Bent Creek. Randall told me he does not start training until next week, so I took him out of the parking lot into a 5 mile climb up some wet, leaf stewn, rutty, rocky single track. Randall is thinking "Bird this is supposed to be an easy day". But of course that led to a gnarly descent down an even rockier Green Lick trail. 2 and half hours later, and too weak to put the bike on the top of the car (that 29er is just not as light as advertised.... Randy?). And Randall is thinking about Bird miles and time.......

Bent Creek Big Loop by jlimbird at Garmin Connect - Details

Toy Organizer

With everyone sharing what they're doing in the off-season, I thought I'd show you what we did last weekend. We've been planning to build this for some time now, and decided to forfeit some pretty nice ride invitations to finally put it together on Sunday. Steve and our friend Tripp did a fantastic job. It turned out better than expected, and our toys are safe and organized. And now, back to the fun!

Gone Fishin'

I was off the bike last week for 5 days. I went to TX on biz and did a little side visit with my Dad. In the past, I called him Paul, his first name. Teenie started calling him Pops a few years ago and that felt good. Pops and I went fishin' on Lake Belton. It was a beautiful day and while the fishin' was good, the catchin' was pretty slim. We got two keepers.

About half way into the afternoon, with the sun warming, I dozed off. Between short cat naps, I sort of just let my mind wander. At one point, I said, "Pops, we've been fishin' together on this lake for 40 years." (I wondered how it could have passed so fast?) Pops said, "About that." Maybe 40 years did not seem quite so long to him?

When we got in, Teenie reminded me it had been 47 years.

Pops is 85 and plays golf about 3 days a week and still fishes often. Guess that is where I got it?

A WALK IN THE DARK

I walked in the dark for 7 days and 6 nights along the 77 mile Foothills Trail, extending from Table Rock to Oconee State Park with my teammate and friend, Emily. If you have never read the book, "A Walk in the Woods" by Bill Bryson, I highly reccomend it. It captures the ups and downs of the author as he hikes the Appalachian Trail. What I did this past week was a complete walk in the dark. I have never really camped except once along the Natchez Trace Parkway in mid July a few years ago in 100+ degree weather with fellow cyclists as we biked the Trace Parkway. After one night of "camping" out after riding 100 miles we decided that the rest of our bike tour would include more comfortable night housing, also referred to as the Holiday Inn Express.

In typical Weinacker fashion, I stubbornly jumped in full throttle and signed up for a week in the woods.

What Emily and I did is considered to be ultralight backpacking/camping. We had very modest means. Our hiking poles served as our tent stabilizers. You learn to be very resoureful in the woods and everything seems to have a double purpose. The first day was our strenuous day as we were dropped off at Table Rock for our little adventure. We hiked and hiked, approx. 13.5 miles along very hilly terrain with packs weighing approx. 25lbs. The supposed water source and "campsite" were not exactly positioned as we had thought. And, to top it off, a thunderstorm was lurking in the area. Night approached quickly and fearless Emily ran around at dusk throwing up the tent, pumping water, and positioning the bear bag. I felt so inept because I didn't know how to do ANYTHING! That night I had vicious nightmares as I lay like a mummy in the dark. Positioned between us was the hatchet that Emily would use and the small bear spray I would use if we were attacked. Emily's dog was on high alert all night barking and growling at noises and movements deep into the woods. I held tight to my bear spray like a child would hold its pacifier. Luckily, dawn broke and we were still alive. :)

The typical day would consist of waking up with the daylight and breaking down camp. Before this could occur, we had to have our coffee. Emily had brought a small stove and we would boil water for instant coffee and hot oatmeal. The temperatures were far colder than I had anticipated so the hot steaming coffee was a highlight each and every morning. I enjoyed blowing into my coffee cup so the steam would hit me in the face. I didn't want to let go of the metal cup as it warmed my hands for the start of the day. After our morning ritual we would walk, mile on mile, step beyond step, absorbing the vast beauty of the day's hike. We passed gorges and thru thickets, over streams, around Lake Jocasee, soaking up the sunlight as we walked, talking some, but enjoying the quiet as well. There was no need to talk most times, most communication was unspoken. For almost two solid days we didn't see another hiker on the trail. The woods were ours for establishment. Along the way we had friends join for day hikes or evening meals, this was great fun and we looked forward to PEOPLE! (and food, i'm not going to lie).

The life of a hiker is tough. You walk all day, doing the work of the day. You get to camp and you know what the reward is? You get to work more, pumping water, setting up camp, building fire, finding a place for the bear bag, and you do all of this rather quickly before the night captures you. At the end of the week I became slightly more useful and could help with the duties of camp life and eventually my walk in the dark becamse somewhat more light.

I am extremely thankful to have had a tour guide and leader in Emily. I trusted both her and her vicious attack dog, Jinx (about as vicious as a kitten in a child's arms, but I pretended so I

felt safer, haha). I learned so much about camping/hiking as I journeyed in the woods. It also served as a reminder of how blessed we are with all the little comforts in life. Running out of TP on day 3 was not cool :).

Emily and I completed 3 marathons this week as we hiked the Foothills Trail. I got to hold my first snake! She was stung by 4 yellow jackets. I got a blister on my pinky toe. She is going to lose her big toe nail. I got to hear trees talk!! This is what I call an awesome stay-cation. Enjoy the beauty of your backyard. Go take a hike!

Back to School...

Fall used to mean to me a change in weather from oppressive summer heat to cool mornings and comfortable afternoons; the smell of cut grass and football season; and the first day of school. Today, I still enjoy the change of weather and the smell of cut grass, but now it's Cyclocross season, and the first race is like the first day back in school...

Sat, Oct. 16 We are racing at some abandoned golf course on the outskirts of Greenville, SC. The fairways are no longer fair, but overgrown with 3 foot high weeds through which a race course has been cut. Night lights which once illuminated the driving range still stand tall, but several of the lights have been shot out by semi-skilled target shooters honing their craft. There are 2 races today: a 30min "B" race for CX 4 and Junior racers, and a 60 min "A" race for basically everybody else, including Pro1,2,3, Master's 35+, and Women. A few of us wily vets understand that 60 min of 'cross is too much to ask of our bodies on the "first day of school", so we jump in the CX 4 race. 22 of us line up at the start, and I manage to grab a spot in the front line of the start grid. The whistle blows, and I get a great start out of the hole, with 5th position going into the first corner. There is a long, gradual downhill straight away section, with the smoothest line on the left, and I hold to the front group as we approach a series of uphill switchbacks before climbing a rutted hill and entering "the Maze". The Maze is just that; a series of narrow lanes bordered by yellow tape with slow, technical turns. I jump hard coming out of the Maze and accelerate down an off-camber curved section, almost overcooking it and narrowly missing a hay bale before dismounting for the double barriers. I remount and accelerate hard again through a series of off-camber straights before crossing the first sand trap, which I opt to run through. By this point, my heart rate monitor is screaming at me as it passes the 165 bpm red-line, so I settle into a slower rhythm...and immediately I'm passed by 4 crazed college guys, sporting Clemson kits and covered in tattoos. I remount and make it to the next sand trap before I'm absorbed by the second group. A short time later we dismount for the steep run up, shouldering our bikes as we plod up the hill (after spending much of the last 4 months on the Furman track, I can't honestly call this running). A sketchy downhill on asphalt golf cart roads follows before a short, steep, rideable hill and we cross the Start-Finish line for lap 1. And so it goes for another lap, 5 of us in the second group trading places as we accelerate on our favorite sections, then dropping back on our weaker ones. As we come through the Start/Finish and begin lap 3, I jump hard from 2 places back and open a small gap on the group. I push hard down the long straightaway and hold it going up to the maze. The group breaks up behind me as 2 guys push hard to catch me. I manage to hold them off for the next lap and a half and finish tired, but happy.

Sun, Oct 17 Day 2 at the Golfing Ghost Town, and the course is a bit wetter this morning. The same cast of characters shows up at the line, the whistle blows, and like Bill Murray in "Ground Hog Day", we are off once again...only this time things are different. It's no longer the First Day of School, and unlike yesterday, when we basically rode a time trial, today people are racing this thing aggressively. I get a weak start out of the hole, maybe 10th out of 20, and now I've got my work cut out for me. As we enter the first downhill straight, the group lines out to the left on the smooth line, and I charge down the right on the bumpy line. I manage to pick up 3 places with this strategy before I become "That Guy You Don't Want Riding Next To You in a Crit", and dive through the inside of the second turn. Despite my efforts, 4 guys get away, and I am stuck in a group of 10, and for the next 4 laps I enjoy the best racing I've had in many years. Attacks come out of every corner with do-or-die chases countering. We dismount at full speed and fly through the sand traps...and not everyone makes it. On the penultimate lap, I make another move, this time from the back of the group, through an impossibly narrow gap on the edge of the long straight. Elbow to elbow I use my momentum to fly past the group and shut the door on the right turn to the Maze. I manage to stay away on the last lap, but I drop my chain and lose a spot before I get back on and hold off the rest of the group.

As G said, like different layers, everyone has their ideas on how to enjoy the beautiful fall weather...I certainly enjoyed my weekend.

Results: Sat 7th/22; Sun 8th/20

So happy to be a part...

Just now able to post on the blog and I wanted you all to know how excited I am to be a part of another great year for TEAM Headstrong in 2011! It's gonna be a great ride!

What did YOU do this past weekend?

Ahhhh...the off-season! A chance to do whatever we choose. This past weekend, Chandler, Max and I went camping to Bearcreek Campground with a group of 8 families mostly from Greenville. The plan was to do part the Virginia Creeper Trail, which I have never done. Before the trip, we knew only one of the families. It was an email snowball effect invite, started by Nathan Gilreath, who, as it turns out, lives about a half of a mile from us...but we met him for the first time this weekend! Nathan and his wife, Mary Beth, have 3 small children, including a 10 week old newborn! How awesome is that to plan a trip like this when it would be seriously more easy to stay home all cozy with a brand new baby? You gotta love these people already! I could go on and on about the fabulous people we met.

We weren't really ready for the cold weather we faced, waking Saturday morning to 29°, nor did we have reservations for the shuttle bus, which runs people from Damascus to Whitetop, as it was booked up months in advance. Once in Whitetop, the Virginia Creeper trail descends gradually about 1900 feet over 17 miles into Damascus, which is what makes that section such a popular, family friendly ride. Trying to figure out logistics for our own shuttle over coffee in the 29° Saturday morning weather, we came up with a plan that Chandler and I would park our car in Damascus, and ride our bikes to Whitetop, where the other families would meet us ready to ride. When everyone got to the bottom, Chandler would shuttle all the dads back up to the top to retrieve thier cars, so they could in turn drive to the bottom to retrieve their families and bike gear. It was the perfect last minute plan, aside from the fact that Chandler and I had to ride "against traffic" uphill for 17 miles, when many of the people riding downhill had perhaps rarely ridden bikes. As you can only imagine, there were certainly some precarious moments.

All the families were at the top, getting ready to go. Our group had herds of little people on little bikes, trailers, child seats on fronts of bikes, and child seats on the backs of bikes...and toward the end, some of the trailers were carrying bikes as well as children! I think the youngest rider to make it the entire way on their own bike was a little girl, about 4 years old, once again confirming that girls do indeed rock! :) Honorable mention goes to little Christian, 3 years old, who made it about 8 miles! That is, on his own bike, no training wheels!!!! It took us 1:15 to ride up, and more than 4 hours to ride down. And the kicker is: EVERYONE had a fabulous time!

I can go on and on about how much fun we had this weekend, but I just wanted to share a little bit of it with you guys. I know that some of you rode, some of you visited friends and family, and some of you hiked many miles (how many, Weinecker and Emily?)...it would be cool to hear about some of those things. It's kinda like sharing our "layers"! :)

Team Tony

You guys have not heard much from me lately but have busy cycling not just racing much. This past weekend i did a 222 mile ride over two days, exactly 111 each day. It was to benefit a young man that works for me at the bike shop that is a 7 year brain cancer survivor. The Duke brain tumor unit is responsible for his survival. We pray each day that it stays that way. 43 riders started at Ormand Beach and rode to south of Clermont though some Florida hills . Then the next day we finished in sarasota after another 111 miles. It actually felt better that i thought except my butt was sore. Wanted to let everyone know Team Headstrong is doing good things off the race course as well. Any donations to Team Tony can be sent to him c/o village bikes 3898 s. osprey av sarasota, fl 34239. Randall and Christina have met Tony and can relay how focused he is. He actually walked home from Duke last year to prove to himself he was a survivor. On the bike he has to ride a tandem because he has no peripheral vision on the left side, neat young man to be around. will keep you updated. Will forward pictures of ride when i figure out how to do it. Thanks, Ed

Acadia.... Travels to Maine

Speaking of taking a break.... Anne and I headed up to New England to meet my brother and sister-in-law in Maine for a weekend of camping at Acadia National Park..

We did take our rode bikes and did some scenic riding around the park and climbed up Cadillac Mtn fighting gusting winds of 40mph.  It made for some interesting descending on the exposed roadway overlooking the coast.

We also did a very gnarly hike up The Precipice and then descended down The Beehive

(The Precipice Trail is the most challenging and well known hiking trail in Acadia National Park with an exposed and almost vertical 1,000 foot climb. It is designated as “strenuous” and is only recommended for physically fit and experienced hikers who have no fear of heights. The Precipice happens to be home to many endangered peregrine falcons.)  Needless to say I felt right at home...

Anne and I did a spin on the Skyline Drive in Virginia on the way back to North Carolina.   Looking forward to casual riding through the fall.  

PS the Blue Ridge is beautiful right now so get out there and enjoy a hike, a spin, or a mtn bike.



What we think about , we bring about!!

Teenie has been talking to us about goals for 2011 and that is very appropriate for this time of year.

Our daily thoughts are very important as well. The next couple of months, I think about the season, the races I will do, the training, the success, the effort and the fun. I have disciplined myself to have thoughts of success. I worry very little if at all.

Now, some see the Maddox's as really positive people, I hope. We are positive but there is much more to what Teenie teaches than just 'staying positive'. She teaches how the mind works.

What I have learned from her is that my current thoughts determine my future. If you could crack open my head(and it was not empty) and get out my thoughts, you could foretell what would me happening to me in about 6-12 months. I think you are that way as well. Our fore thoughts are actually goals!

You see the issue? If I am worrying, I am visualizing negative or bad outcomes. Therefore, worry is just like negative goal setting. If I think about bad stuff happening, it likely will. I still do this some but when I catch myself, I take immediate action. When I was new to this stuff, I would try to reason with myself but no more. Today, when I find myself in worry, I just replace the thoughts with pictures of success in the future.

Controlling my forethought has played a powerful role in my life and in bringing me the things I want. You see, it brought me you. I thought for over one year about TEAM headstrong, starting it, the fun we would have, the people I would race with and hang with, the laughter and the success.

If Teenie is right and our current thoughts determine our future, then the best question is: What are YOU thinking about TODAY? Is it what you want for life in 6-12 months on and off the bike?

See you out there.

RM

Cyclocross in Greenville ???

Yes, it's true !!! This weekend the Spinners will be hosting their annual 'cross weekend out at the abandoned golf course. I did the Sat race last year, and the circuit had a bit of everything. There were several riders that attacked the course on mountain bikes, so even if you don't have a 'cross bike, you are good to go...and the weather should be spectacular...so no whining about wet and muddy conditions!

http://www.pre-reg.com/Users/RacerMain.aspx?Type=1&EventID=562

TODAY, I REMEMBERED WHY I STARTED BIKING

I love to race bikes. I love to TT, road race and stage race. Heck, I even like Crits! But, it has been a long season and I guess I am finally tired of racing.

Faced with a choice of a crit race at Brookwood Church or going with my best biking buddy(Teenie) for a 62 mile roundtrip from Furman to Saluda, I opted for the latter. Man, am I glad I did!

We went up at a pedestrian rate, often riding side by side, talking and enjoying the country side. We had a light meal at the Bakery(downstairs). We turned it back south and aired it out on the descent through the Watershed. We paced on River Road past the new Cliffs GC, being built on the Saluda River, and let up a little to recover on the stretch between Hgwy 11 and 276. Reaching 276, still feeling strong, we could smell the barn. Like a couple of race horses, Teenie and I were in a dead run. I pulled the downhills and the flats and Teenie took the front on the uphill sections. We remembered past times when these rollers meant pain and anguish, but not today. Today, this was pure joy!

I see myself as a bike racer, plain and simple. I love to race and train. Today, however, took me back to my roots. Like most people, before becoming a racer, I was a rider. I loved to ride bikes and I still do. No gun, no finish line, no time goal, no maintaining any HR or power band. We did not even have the pressure of a group pace...........just the bike, the road and the beautiful fall SC weather and country side.

We have a few more weeks of this before fall comes to a close. Don't miss it. The 2011 season will be on us soon enough. Fully recharged batteries will serve all of us well.

See ya out there.

RM

Goals - more info

G made a comment on a past posting that prompted me to think more about goals. Ever hear someone say, " I don't set goals." Then there is an excuse put forth. This is very inaccurate. You see, everyone ALWAYS sets goals. Goals are nothing more than fore thought. Each us does think about what we are going to do prior to doing it.

If we are not proactive in setting our goals, we are like a computer program. We have a DEFAULT setting and that setting is the status quo. So, if we don't proactively think of goals, we are actually goal setting to maintain the status quo. If we set no new goals for 2011, you can bet it will look a lot like 2010.

This is why most people live like Bill Murray in the Ground Hog Day. They live the same year, the same month, the same day, over and over again. This is a very comfortable way to live but I prefer adventure over comfort....how about you?

Kimberly Morgan Joins TEAM headstrong!

Dear Future Teammates:

It is with great excitement that I accept your invitation to join such a dedicated and skilled group of athletes. I watched you ALL during the 2010 season and was very impressed with your performances and your work ethics, but most importantly, your support and encouragement of each other. I will be joining at the "Membership Level" in hopes to ride and train with you, learn from you, support you, and celebrate with you throughout 2011!! As you know, I am fairly busy when certain "events" roll into Greenville, and I appreciate you all extending me the invitation for the second time:) Currently, multisport has my attention and my curiosity is perked by the possibilities of combining 2 of my passions: running and cycling (and in that order, as well.) In 2010, I completed my first ever Sprint Triathlon in a little over an hour and would have won the "Novice" category had I had enough sense to even sign up for the "Novice" level! HA! (Can you be too new??) I also won my AG in my first ever (and only this year) Duathlon!! So, with 2011, comes more miles and a new focus! I read over and completely agree with the Team Guidelines and look forward to seeing you all very soon!!

Kimberly Stokes Morgan
CCES Conceptual Physics Instructor
Team Headstrong!!
USA Professional Cycling Championships Volunteer Director '06-'12

'Tis the Season...

...for Cyclocross!

For those wanting to dabble (or more) in Cyclocross this year, there are now two circuits to choose from, one in North Carolina and one in Georgia, with a third series rumored to be starting in Charleston. Wed training has already started here in Greenville, and I will be jumping in my first race of the year Oct 17 at the Monteluce Winery in Dahlonega, GA. The highlite of the Southeast 'Cross season is the Hendersonville UCI race weekend, which takes place this year on the weekend of Nov. 20-21. For more info, check out the following websites:

www.nccyclocross.com

www.georgia-cross.com

All In...

"The Ditch" aka the Intracoastal Waterway, Myrtle Beach, SC

Many people go through life with a bulging portfolio of risk aversion, content to hedge their bets and take the safe route. Life becomes a low-wire circus act performed from a Barcalounger, a remote control in hand and an oversized safety net beneath. However, if you seek the true answer to one of life's burning questions, be it athletic performances, business ventures, or personal relationships, you have to push all your chips to the middle, lay your cards on the table, and go all in...

October 2 2010, USTA Long Course National Championships, Myrtle Beach, SC

"Y'all are swimming in the Ditch tomorrow?" asked the barman at dinner the night before the race. After my confirmatory nod, he replied "Y'all are crazy, they's (sic) 'gators and water moc's in there." He forgot to mention the smaller critters...

6:45 a.m. As customary, I arrived early at T1, had my body marked with race numbers and age, set up my gear, donned my wetsuit and went down to the water. Most people burn with the anxiety of pre-race jitters at this time, but I always find it tranquil by the water, and so I calmly reflect on the year and the 165 podiums we put together as a team...and hope to add one national team tri-suit to that record. A young boy approaches me and says "Mister, didn't you hear? They cancelled the swim." Incredulously, I head back to T1 where the racers are gathered, listening to the announcement. Due to "water quality issues" (e colli), the swim has been cancelled; our Long Course Triathlon National Championships had just become a long duathlon. The new format would consist of a randomly ordered line of athletes running barefoot from the swim out point across the timing mat at 3 second intervals and into T1 to start the race. By the time I shed my wetsuit grab some water and enter the line, 1000 of the 1400 starters have already lined up...and the wind begins to build.

8:50 a.m. After chatting extensively with the athletes close to me in line, and a few bathroom breaks, I finally reach the front of the line and sprint barefoot into T1 where I slap on my helmet, grab my bike, run into the bike mount zone and execute a near perfect cyclocross mount. My race has finally begun. The bike course consists of 2 loops of a 28 mile circuit, much of which is on the smooth surface of highway 501, which the race organizers pulled strings to have closed to motor vehicle traffic for the race. I execute my plan, taking it up to 200 watts initially, and then gradually build to my target of 220 watts for the next 2.5 hrs. The wind has built to 15mph, and an occasional gust buffets my rear disc and 1080 front wheels as I fight for control of my bike. I come up on rider after rider, entering the back of their 20 meter "no draft" zone, surging to within centimeters of their rear wheel, and then slingshotting past them, all within the 30 seconds allowed for passing. I finish the bike leg feeling strong, and hitting within seconds of my 2hour, 30min target split.

11:22 a.m. I charge out of T2 and onto the run course feeling strong. The air temp is a balmy 71 degrees and I know I can lay it all on the line, not having to worry about heat stress. Although my legs are heavy from the bike, I know they will open up, and I force myself to maintain a fast tempo of 7:40/mile (10k pace + 20seconds per mile), which is 20 seconds per mile faster than my target race pace. My legs do open up as I pass the first mile aid station, and I feel strong and comfortable, having completed endless half mile repeats at this pace in training. I tick off the miles at this pace, depositing 20 precious seconds in the bank every mile and taking on water every other aid station. Despite feeling good, I slow to target pace at mile 8, as I begin to feel the cramp hounds nipping at my calves like the dogs that chase us on the ride to Saluda. If I can just hold my target pace to the end I'll qualify...Mile 10 comes, a significant point where I normally focus all my energy and concentration on finishing strong. Today, however, the cramps move up to my quads, and despite feeling energized, I have to slow to avoid a full blown meltdown...and then it comes. Mile 11, and my left quad seizes. I force myself to slow and relax...but then the stress shifts to my right quad and it too seizes. And so I push ahead, finishing the last 3 miles in this spasmodic shuffle, and cross the line at my overall target time for the bike and run legs of the race, which given a decent swim split, extrapolates to my target time of 5:05, a number posted all over my apartment for the last 365 days.

There are 3183 triathletes ranked in the 50-54 male age group in the US. 58 of those athletes qualified for, and entered the Long Course National Championships. The best 20 of those athletes qualified for the 2011 World Championships. Last Saturday, in Myrtle Beach, SC, my last 365 days came down to 5 hours. Those 5 hours came down to 3 miles and one simple truth: In 2010, I was 6 min away from being one of the best.

Final results: 25th/58

Off the Bike

Well, with the season winding down, I thought I would learn a little more about our team mates and what they do 'off the bike'.

Cristina Lindsey spends time helping young women(girls) find their way:

http://www.youtube.com/watch?v=wkTlzsAhtNY&feature=youtube_gdata_player

You can see she carries the same passion to this that she brings to TEAM headstrong.

Keep it up Linds..........

Thoughts after the Meeting

My mind was buzzing last night as some of us congregated at Chicora Alley. We will get minutes out soon. I would really encourage you to use the balance wheel in terms of your cycling capabilities. Put each element on one of the spokes. Be detailed. Instead of skills, give each skill needed to race, a spoke. Rate yourself......more importantly, get one or more of your team mates to rate you or look at the wheel with you. Remember, their perspective is often more accurate than yours. Unless you are currently a Tour rider, you will very likely have some flat spots in your wheel.

It is these flat spots that must be addressed for you to improve. Most folks want to work on the stuff at which they are already good. Champions train their limiters.

Two things came up last night that are heard very often:

* I am not a sprinter

* I am not a time trialer

Here's the truth. There are only two ways to win a race or even get on the podium. One is sprinting and the other is in a break away. If you get in a break, it usually requires sprinting to establish it and you must time trial to sustain it....either individually or in a multi person basis.

So if you can't do either, you might just as well go home! Or, hopefully practice these skills. We talked about clinics and embedding practice of these on TEAM training rides. It is imperative that we learn these skills.

After being in business several years I found that most people claim they have, let's say 20 years of experience. Really, they have 1 year of experience 20 times.

We are entering our second year. Our opportunities are to build on the tremendous success we had this year......in racing, 116 top finishes. This doesn't even count all the other great things we accomplished.

Let's make sure that in 2011, we create our second year of experience vs. repeating 2010!

We planted the seeds last night for great year.......see you on the podium.

Vista Grand Prix Crit Columbia, SC

My son Jeffrey wanted to do the race on Sunday. I thought what the heck, since I was already here, I should do the masters race and at least get a good work out. 1k 4 corners and a hill. I am not a crit racer and less a crit racer in pouring rain, so when the guy behind me nicks my wheel from behind in the third corner of the second lap and all I here is this crashing sound. I wonder at that point of the race what am I doing here? So there is this hill. No big deal, but when you have to fly over it 25 times (because someone had to attack almost every time) it starts to hurt. I bit my teeth together and finished the race. 4th overall (+35) and 3rd in my age group (+45). Even received a medal.

Tour of the Carolinas

After 6 days of premier Carolina terrain, we ended with a ride with George. Many of TEAM headstrong were along to celebrate the 26th for Wein.

Earlier in the week, we had the group out and Bird was back at a convenience store. G noted that instinctively the other headstrong riders waited back for him. Today, Mel flatted and Sam and Perry pulled over to stay with him. I guess it these little things that make me thankful for our team and each of you. Sam/Perry, thankyou for helping Mel!

The tour encompassed 400+ miles and 20,000 ft of climbing. Everybody kept the wheels down and had great time!

2010 Top Rider of the Year (IMHO) --- Team Headstrong

Giselle Weekes.... Nationals Podium 2nd, 3rd, 2nd, State Champion RR, ITT... Cover Girl.....

Awesome.....

The picture above appeared in Hincapie Sports annual Team Kit Brochure. The kits were designed by our own Mel Dias, Samantha Smith and Christina Maddox. We are proud Giselle and our kits were chosen by Hincapie for their brochure!

City of Greenville CYCLING NEWS update

Those of us that live and ride in Greenville will be very encouraged to learn of the undertakings of the city in promoting itself as a bike friendly place to live and ride. Please take the time to research the information that is covered in the following link. It speaks to the initiative, the bike friendly comunity and the bike friendly business designation. The Greenville Powers-at-Be have provided bicycle maps (roads, mountain and trails), as well as oportunities for training/development such as Traffic Skills 101 (learning how to ride on a road), as well as the legal side of driving and sharing the road with cyclists. There is also information on Greenville's mass transit move to incorporate bike racks on the city buses.

This site has many downloadable forms and brochures for you to utilize and/or share with longtime cyclists and beginners.

http://www.greenvillesc.gov/ParksRec/Trails/bikeville.aspx

A big THANK YOU for Andrew Meeker, Urban Designer for designating many roads with "Sharrows" (graphic of Arrow and Bike--sharing of the road between cars and bikes).

Farewell, but Not Goodbye

As a few of you may already know, the State RR was my last race for Team headstrong. I have decided to ride for Kenda next season. This has been an awesome year for me, you guys have pushed me to do things I never thought possible. Although we will be on competing teams next year (watch out G), I will always consider every member of headstrong a friend. I will miss being your temmate. How lucky I am to have something that makes saying goodbye so hard.

State RR Congrats

I just wanted to congratulate everybody on their awesome performances on Saturday! I especially wanted to thank all the cat 4 woman who really sacrificed for me out there. I only regret that I couldn't win it in the end, but I have a bone to pick with Courtney in future races--I'll get her next time or at least make her work for it =-)!!!

p.s. I apologize for seeming melancholy at the awards. I was actually felling really bad (blood sugar low and dehydrated)--I promise I was not mad or upset (you guys will know if on the rare occasion I get mad--lol)!

CAT 4 WOMEN CLAIM TITLE BUT FOCUS ON STATE RR

The Cat 4 TEAM has dominated the WE Racing Series this year and is so far ahead going into the State RR Championship that the lead can not be overcome.

Emily Wood and Elizabeth Brady have accumulated the largest point totals with 210 each and have good shot at individual placement. Christina Maddox, Lara Shaw and Kristi Stratton have racked up solid points, as well, to make it a team accomplishment.

THEY ARE NOT TAKING THE STATE RR CASUALLY THOUGH!!! The whole group has been feverishly preparing.

It will be war on Saturday, as the team pursues the State Championship Jerseys in Cat4 and several age group categories. The team looks for stiff competition!

Jerseys will be awarded on stage, Sunday, at the US Pro Championships.

TEAM headstrong gets it done in the dirt!

This past Sunday was Team Headstrong’s first (and definitely not last!) mountainbike skills clinic, held atGateway Park, behind Sunrift Adventures in TR. What a blast! We’re sorry that more members of the team weren’t able to make it., but we’ll do it again.

Deb, Jon and I met at the park at just after 8am, to set up the obstacles borrowed from Upstate SORBA. It’s amazing what you can carry in one hand when you just can’t let go of your coffee mug.

At 9am, Headstrong team members began to arrive and set up their bikes. Kristi borrowed a bike that Deb managed to score for her, Randall and Christina were on their own bikes (though Christina had bike envy by the end of the day. There are worse afflictions to have, we decided!), Perry showed up on a snazzy Specialized Epic, Bird on a ‘niner (you can climb trees on those things), Emily on something yellow and heavy which did not slow her down a bit (sorry Em, I don't remember what it was!) Deb on her very fast, very flashy Trek, and Steve and I on our Giant Anthems; a real motley crew of bikes.

Sam gets the fun started while Deb is fixing Kristi's pedals

We started working on basic balance on the bike, learned the skill of “ratcheting” which you don’t really use on a road bike, but is essential to staying upright in tight spaces on the trail. We had a “slow race” where we had to keep moving, towards the same end of the field, and the last one to get there was the winner.

From there we moved to wheelie-lifts, learning how to un-weight the front wheel to clear obstacles, and we practiced lifting our front wheels onto a box about 3 inches tall and then progressed to one about 6 inches tall. When everyone had mastered that, we moved onto the bunny hop, which is a lot of fun on a bike with some kind of suspension.

Emily crushes the Teeter-Totter first time around

The “teeter-totter” seemed to be the most intimidating of all the obstacles, but after two or three times, everyone was ready for a much bigger one. Piece of cake!

We spent some time moving through each obstacle on the field, teaching the correct way to shift body position for maximum traction and a smooth ride. Without exception, everyone mastered every obstacle there – it was great to see the confidence levels rising, and the “aha!” moments.

After every obstacle was checked off the list, we set up a continuous course, the idea being not to touch a foot to the ground, even if we had to wait for the person in front of us to keep moving. Everyone did a fantastic job, and made it look like they’d been doing it for years.

Teenie doing the shimmy on the skinny (real mountainbikers really talk like that.)

At about noon, we packed up and had some lunch, and then headed off to Paris Mountain State Park to put our newly-learned skills to practical use, and to learn some more that aren’t really teachable until you get to real situations. In the trails we learned skills like correct gearing and body position on short, steep, rooty power climbs, body position on tight descending switch-backs, and correct position for steep descents with some obstacles. It was great fun encouraging each other, and everyone did really well.

Perry getting his "dirt" on

It was a fun day, and I think, without exception, every one of us learned something new. The skills used in mountainbiking translates over to road cycling, and will help us all become better skilled road cyclists.

Powerbar : Power To Push

Thank you to Powerbar for providing nutrition for our event.