Getting in shape for the season, so easy!

I’m addicted to my own training indoors, and I love it!  Cyclocross Review 

I learned a lot this cross reason I learned that I can race really well on an average of three hours of riding a week.   I learned that mental preparation and a clear race day routine including the two days prior are critical in performing at my peak. Hydration and nutrition are paramount in finishing the body’s energy and metabolic preparation to unleash what the training has prepared you to do.
I also told some of you that I’m operating on a bank of fitness that I’ve built over the last 30 years and once you build it it is there is an account for you to make withdrawals on.  There is a limit though, if I had to guess it feels that the strength and technique you build up is there at about the level you last trained hard minus 30%.  The endurance and the real race fitness has to be rebuilt

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STOKED! on cycling

Do you remember when cycling was exciting and new? When you got that little rush of excitement when you were gearing up and heading out to tackle a ride?  Getting stoked on cycling is as easy as trying something new, and these days there is no shortage of new stuff to get excited about.  The gear, the clothing, the electronics, the disc brakes, the fat bikes, the gravel.  There are hundreds of splinter-cell cool things going on in cycling right now besides the traditional Road, Mountain, Cyclocross and Track, so pick one and get after it!  You don’t have to race, you can just try out something new. 

You have to be stoked and a little “in love” with the whole thing or it won’t keep you working. That is what keeps me coming back and finding fresh excitement for something I have done non-stop since 1985.   I have been through 3 year obsessive phases in road racing, mountain bike racing and cyclocross racing, and that only got me to 1997.  If you are starting off this season and not feeling the “Stoke” then you need to mix it up.  Show up to a new ride, sign up for a new event, or try a different kind of cycling to keep it fresh and challenging.  The cool thing is that when you come back to what you first loved, in my case Road cycling, it is fresh once again years later like returning from a long around the world trip to your home.  Get out there and get stoked!!! –  Check out Meet Up to find new things, here is our page to get you started that lists all our rides and clinics for the summer:  Meet Up-Find cool groups or events to try near you



Advice For the Cross Racer: What you need to know about bikes, skills and food

by Kristi Berg


If slogging through mud on bike and foot, over obstacles and riding hard in rain or shine sound like a fun way to spend 30-60 minutes on a Sunday morning, then cyclocross racing might be in your future. For many of you, it’s already a way of life come autumn in the Pacific Northwest. While it may sound intimidating, the cyclocross community welcomes beginners. Following are some pointers for getting into cross.

Tip #1: Tune Up Your Bike

Like a lot of people racing cross, you’ve been spending a lot of time on the road this summer. You might need to switch over some parts of your bike to prepare for the cyclocross season. To get started use a Mountain Bike, old road bike, or ideally a Cyclocross bike. Clean every part of your bike, ensuring that it’s in good working order and buy light weight components (because you lift and run with the bike) that will stand up to hard riding over rough terrain. You don’t want to spend your first race fixing a broken chain.

Tip #2: Sharpen Your Skills

If this is your first season of racing cross, consider taking a class or clinic (See “Resources” at the end of article for some suggestions). You’ll be with other beginners while you learn basic cyclocross races skills, such as the proper way to mount and dismount your bicycle, to shoulder your bicycle when you run up and over barriers, and several other aspects of cyclocross. These classes are great not only for beginners but also for seasoned cross racers who want to sharpen their skills.

Tip #3: Practice

Once you’ve taken a class or experienced a season of cross racing, you’ll have a better idea of what to expect. Go out after work and practice the skills that you’ll need in a cyclocross race, such as:

Smooth remounts without hopping

Stepping through with inside leg into a run on faster dismounts

Gently putting bike down after running sections – no rear wheel bounces

Grabbing the bike and shouldering it for a run-up

Tip #4: Be Prepared

Once you have started to master the skills of cyclocross, the only thing left to do is get out and race. Get used to preparing for all kinds of weather. Some good things to remember:

Pack a race bag with everything you might need, from booties to a rain jacket. Be sure to pack dry clothes to put on after the race.

Always keep that bag stocked so that you can just grab it and go come race day.

Consider bringing a Thermos with hot tea or soup (Oregon’s Crusade and Seattle Cross have been sponsored by MacTarnahans and New Belgium Brewing for the more seasoned racer)

Pack warming crème or lubricant for your legs. These lubricants are great to rub on your skin before your race in wet and cold conditions to protect your skin from the moisture and cold temperatures.

Tip #5: Don’t Forget to Eat

Try to eat 2-3 hours before your race so that you have adequate time to digest your food. Take in some form of simple sugar approximately 15 minutes before your race start, to ensure proper energy during the race (you’ll be sprinting pretty hard!).

Be sure to hydrate very well the day before and the morning of your race. In cyclocross racing, water bottle cages are a hindrance (they get in the way when you shoulder your bike); therefore, you will not be able to drink fluids during your race. Drink as soon as you finish to avoid dehydration.

Tip #6: Have Fun

Remember that cyclocross racing is a fun way to stay in shape during the rainy season. The races are very social events, which often include food, beverages and – sometimes – costume contests. Don’t take it too seriously your first time out and you’ll have a great time!


Kristi Berg of Seattle has been the Seattle Cyclocross Womens division overall championship for the past 4 years, is USAC and ACE certified and is Head of Women’s Cycling at Seattle’s Cycle University.



For a list of cyclocross clinics and classes being offered in the region, see:


http://www.obra.org – Oregon Bicycle Racing Association

http://www.SeattleCyclocross.com – Seattle Cyclocross