Welcome to Road 101: Paceline & Group Riding

Why Ride in a paceline?
-Riding in a paceline is the most efficient way of cycling in a group:
-Riding 3rd wheel or further behind saves up to 30% of your energy. Since you get to rest a little, you can go longer at a faster pace than is possible riding solo.
-Riding in a fast moving group is exhilarating

Before the Ride:
At the beginning of the ride, discuss safety rules for the ride and what the pace/effort level will be on flat roads: For example, “We’ll be riding at 20mph on the flats.”

There are two kinds of group rides:
Rides where people try to rip each other’s legs off
Rides where people work together
We generally do the second kind of ride.

General Group Riding/Paceline Skills
As a general rule, ride 1-2 feet off to one side of the rider in front of you. The exception to this is when riding at higher speeds you will often be directly behind the rider’s rear wheel to maximize draft, but in this case you need to be ready to move to the side if the pace slows down.

Be predictable: Even minor changes in your speed or direction can disrupt the riders behind you or even cause a crash. Maintain the flow of the paceline even if this means riding over small obstacles like sticks or pebbles. If you suddenly swerve it could cause a crash behind you.

Look past the rider in front of you, not at their wheel. Look further ahead in the group to anticipate upcoming obstacles, see condition of road surface or changes in pace.
When in a paceline, move to the left when dropping back, unless the group has agreed to do otherwise.
High Performance Cycling

Pass other riders on the left and call out “Passing” or “On your left.”

When the group passes pedestrians loudly announce: “Bikes passing!”
Stay as close as is comfortable to the rider in front of you, starting with about a bike length.
Posture: Keep you hands near the brakes with arms loose and elbows bent.
Know and use hand signals:
Point down = hole or object.
Pat your butt = moving over away from hazard at body level on that side.
Hand fanning back and forth = glass or gravel.
Hand flat back = slowing/stopping.

Paceline Skills
When you are in front, you are the leader. Anticipate hazards by leading the group away from holes or debris. Ride smoothly with no sudden turns or slowing. Communicate all obstacles you encounter at the front end of the paceline. –

The leader is responsible for everyone behind him. The key is smoothness, as any jerkiness in pace is amplified down the line. Safety is the leader’s #1 priority, and he or she must point and call out hazards. It’s also critical that the leader doesn’t ride in such a way as to inadvertently guide people straight into a hazardous condition on the road.

If possible, the first person in line should swing wide enough of surface irregularities, etc., in order that the following riders have a clear view of what they are approaching.

When you are in the lead, maintain the agreed-upon pace and effort level

When you are done with your pull, look left to make sure it’s clear (this is also your turn signal) then flick your elbow to signal to the next rider that you are done, and pull over to the left about 2 feet, keeping the same pace.

After you are off the front, slow down enough to get to the back of the line.
Last rider in line says “last” to rider dropping back.

Drink and eat while at the BACK of the group, not the front.

If you encounter a hill, keep the momentum of the group as you start the hill. Pull over the top of hills, get the group back up to speed, and then drop back. Do not end your pull at the start of a hill (or other major terrain change), as this will create chaos within the group.

As a general rule, regroup at the tops of hills.

As the second in line assumes the lead role, once again, the key is smoothness. Do not increase the pace. If you do, you may wind up dropping the person who was just on the front providing you a draft. The key is to maintain the effort level (not the speed, which will vary according to wind, road surface and gradient), so that when the ex-leader reaches the rear, he doesn’t have to dig deep to stay in a line that is now going much harder.

There are two ways for a rider to show strength when riding in a paceline, but only one of them will make you a hero. Nobody will thank a rider for stepping on the gas when it’s their turn on the front and dropping half of the group. Everybody should thank a rider who takes a really long pull and maintains the pace that the line has been travelling.
Pace

Prior to the start of the ride, agree on the maximum pace/effort level the group will be doing on flat roads.
Don’t sprint or “attack” off of the front (except on hills). If people attack, the following riders have no idea as to what is going on, and don’t know if they should try and catch up or stay put, and this can cause the group to split up.
Not everyone has the same fitness level. Depending on the group and the agreed-upon pace the ride will be easier for some folks and harder for others. To keep the group together we suggest that stronger riders take longer pulls at the agreed-upon pace, rather than increasing the pace.

Ideally everybody equally shares the work on the front, but it doesn’t always work out that way.
Other Things to Know

Emphatically signal when you slow down or stop.
We stop at stop signs and lights (especially critical for the riders in the front to do this, so riders in the back don’t feel like they have to blast through so they don’t get dropped). The goal is to demonstrate courtesy and respect for car drivers. This will help cycling’s image, as well as make the ride safer.
Riders at the front should slowly roll away from stops so everyone can come together as a group before the pace is raised.

Riders on the back shouldn’t lollygag, but should catch-up quickly and let the front riders know when the group is together with a call of “all on.”

We announce hill re-groups and try to keep the group together on flats. If we have a large group, we will often break it up so that cars can pass more easily

When a car approaches from the rear yell “car back!” and ride single file until the cars have passed

DO NOT RIDE A BIKE WITH AEROBARS IN A PACELINE. There is no better way to make your riding companions more uncomfortable than to show up to a paceline ride with handlebars that place your hands nowhere near the brakes. Well, maybe if you show up with an iPod plugged into your ears.

The leader should ride about 2-3’ left of the edge of the road, so that following riders can be offset to either side of the leader, as well as have a clear view ahead.

Riders should ride slightly off center behind the rear wheel in front of them. You still get most of the draft, but you can see hazards better, and you get an earlier sense of when the line may be slowing. If all you are staring at is the tire tread in front of you, a rude surprise may occur if the group has to slow without warning.

When the person rotating off of the front is near the rear of the line, it’s helpful if riders will let him know that there are “two more” or call out “last one”.

Efficient Group Riding:
Does the group want to stay together? If so, the pace should be the pace that the “least strong” rider can sustain. Dropping riders and having to re-group slows the whole procession down, as does cracking riders who then must struggle on at lower speeds.

If everyone knows each other, consider discussing roles before the ride starts. The most efficient line would be one where every rider is of roughly equal strength. Failing that, the strongest riders should take the longest pulls, and weaker riders should take short (or no) pulls in line with their relative strength in the group.
Avoid the “slinky” by rolling off of stops and letting the group get back together. Leaders should roll easy until they hear the call “All on” from the back.

After class it is time to go practice! These skills take time, dedication and a willingness to challenge oneself a bit to become proficient. We have described, demonstrated, and coached you on the correct way to perform these skills, now it is up to you.

© Cycle U LLC 2013

Stop by either store today for a printed version, this is the back page that lists the dates and times for all classes this year, including ICE indoor for this upcoming Fall. See you at Bike School!

Looking for something to spice up your 2013 cycling season? Like it to be local? Not a bad idea, given that United now charges $175 to check a bike…one way. Join Cycle U founder and Coach Craig Undem, Coach Tom Meloy and other expert coaches from Cycle U at a professionally run cycling camp.

The riding will be superb, as will the support. Throw in coaching and clinics from Cycle U, and this is as close as you can get to living the pro cycling life. It will be eat, sleep, and ride! The cost is very reasonable; the whole camp will cost you less than half of what a plane ride alone to Europe would cost.

Chelan Skills and Hills Cycling Camp: Thursday, May 16th through Monday, May 20th.
We are staying at the Lakeside Lodge with indoor pool and lakefront location, new and improved for 2013:  Lakeside Lodge and Suites

The cost for the camp is $850 and if we get over 25 riders it will be $800 (we are already at 22!) The price for a single room supplement is $200. Go Click Here to pay to lock in your spot with a $350 deposit. Space is very limited, only 30 riders will be allowed to attend.

Chelan Skills and Hills is a four night, 5 day camp that is designed to prepare you to tackle the toughest events. This camp offers an opportunity to cycle in one of the most scenic and cycling friendly areas in Washington. The Chelan Skills and Hills camp is best suited for riders able to ride 50 miles at a moderate to faster pace. (12-18 mph)

Ride with coaches and fellow cyclists east of the Cascades on some of the best cycling roads in the state. The camp package price includes breakfasts, lunches, on-the-road ride support, four night’s accommodations, mechanical support, daily skills clinics, and coaching sessions. Dinners will be at the rider’s expense. Camp will convene on Thursday evening. Come early and do a ride on your own (Chelan is only 3 hours from Seattle) for a 5 day super camp.

Riders will be able to preview the Chelan Century Challenge and Cycle de Vine routes. Chelan also offers much besides cycling, including some of the best wineries in the state. Why not make the trip a family affair? Routes will be 40-60 miles long, and an early start will leave a lot of time left in the day for other activities.

What You Get

-Coaches to help you improve your group riding and hill climbing skills

-The dry East Side of the Cascades

-Low traffic roads and country setting

-Coaches to answer your training and technique questions

-Full on-the-road support

-Healthy breakfasts and food during and after the rides

-Comfortable accommodations with outdoor pool, hot tub, mini-fridge and microwave

-Walking distance from restaurants and town

-Mechanical support

-Cycle U Founder Craig Undem, Coach Tom Meloy and others leading rides and teaching you skills to help take your cycling to the next level.

-Meet other cyclists with common passions and have fun.

Chelan Camp Details

-Riders must sign-up with a $350 deposit.

-Riders canceling on or before April 1st will receive a $250 refund from their deposit.

-No refunds after April 1st.

Payment in full is due on or before April 1st, 2012.

Final price will be determined on April 1ar and will depend on how many people sign up:

15 or less riders $900

15-25 riders $850

>25 riders $800  *30 rider maximum

Email Coach Tom Meloy: tom.m@cycleu.com with any questions.

The Basics

The Chelan Camp is a fully supported cycling camp, and while the focus is on the riding, the long weekend isn’t just about the bike. The Lake Chelan area is home to fantastic hiking, provides opportunities for water sports, and boasts a fabulous wine industry. For interested cyclists and/or significant others participating in the Chelan Camp, there will be opportunities to check out all that Lake Chelan and the surrounding areas have to offer. An early riding start will ensure plenty of time to relax or explore after each day’s ride.

Every morning, we will have a nutritious breakfast and a pre-ride coaching clinic. On the road, we will have great ride food, mechanical support, and Cycle U Coaches riding amongst the group. Feel free to ask the coaches any questions you have about the day’s coaching clinic or anything else. Ride by yourself or with a group of friends. After the ride, healthy recovery food will be available at the motel, along with a chance to soak in a hot tub or cool off in the pool.

Dinners are on your own, but after dinner, come hang out in our meeting room. I’m sure we’ll be showing Tour de France movies or the Giro broadcast!

The Daily Rides

Thursday:
for the early-birds, we will provide a suggested easy 16 mile route from Chelan to Manson and back. You are on your own on this one; there won’t be any support, but there are plenty of stores along the way. Route 150 has a nice shoulder, follows the lakeshore, and offers stunning views across the lake. Chelan itself is very bike friendly. Why not take some time to explore town on your bike? We’ll have a short meeting on Thursday evening outlining camp logistics, routes, support, coaching, etc.

Friday through Monday: Every day we will head out in a different direction to do a great 40-60 mile ride. The camp is designed to alternate easier and harder riding days. The routes are structured so that many of the climbs are optional. The big weekend goal is a successful climb and descent of McNeil Canyon. Riders wishing to opt out can always jump in the van at any time. We won’t tell. We promise!

Additional Information

We are staying at the Lakeside Lodge with indoor pool and lakefront location, new and improved for 2013: Lakeside Lodgeand Suites

-Wireless internet in all rooms

-8 Person hot tub to sooth the muscles

-Indoor pool

-Queen or King beds

-Complimentary in-room Coffee, premium bath amenities, hairdryers, alarm clock

-Most units have microwave and mini refrigerator

-75 channel cable TV

-Picnic area with gas BBQ for grilling your favorite treats

Possible Pre-ride Coaching Clinic Topics

-Climbing technique

-Cornering and braking technique

-Descending and cornering

-Group riding skills and pacelines

Possible after ride presentations

-Nutrition basics

-Fast and light multi-day touring

-Motivation and the mental game: you were “born to climb”

-Euro touring and slide show

Go Click Here to pay to lock in your spot with a $350 deposit. Space is very limited, hope you can make it!

Our Sand Point training studio currently features 16 CompuTrainer units, and is host to 21 training sessions per week, counting our ICE program and sessions for sponsored teams and groups.  But as a premier Northwest training facility, we are always looking for MORE.  This is why we are happy to announce a 12-race indoor time trial series in partnership with the Peak Centre for Human Performance in Vancouver, BC.

Here’s the deal:  Cycle U will hold one indoor TT per week starting in mid-January, continuing for 12 weeks through the end of March.  The courses vary from week to week–flat, hilly, and everywhere in between.  What they share in common is that they take most riders between 35 and 45 minutes, depending on strength.  That means one killer threshold workout!  Why pay to ride indoors when you could just go and train on your own?  A few reasons.

First, indoor racing creates conditions that are tough to replicate until race season rolls around:  continuous effort uninterrupted by weather, stop signs, traffic, etc.  This type of effort is challenging when your legs are used to taking 10 seconds rest here and there during a steady tempo ride.  Prepare yourself for longer rides and races with longer efforts!

Second, the atmosphere in a training studio packed with other racers is motivating.  Riding rollers in your garage can sometimes be less than inspiring; racing alongside other riders will get the adrenaline going and help you push yourself.  Plus, your results are measured against the more than 200 racers at more than twenty training studios in Canada and the US who participate in the program, so racing is fulfilling your patriotic duty to represent your country.  USA #1!

Third, prizes.  Your $10 race fee will help Cycle U provide an uncommonly high prize purse for this type of event. Cash, Joule 2.0 Computers, coaching consultations, bike fits–these, and more, are all on the list, and up for grabs.

Farestart riders feeling the pain! Photo credit Gabe Templeton

Interested? Full details, including dates, times, and a more detailed prize purse will be out within the week, and the first race will be held some time between January 9th and 15th.  If you want some input, then head over to our Facebook poll to help us decide which day/time to hold the races, then get ready to giv’er!

Happy Riding,

Colin Gibson

OK, I am a bit overweight. Some of you may look at me and say “Whatever dude, you are fine,” but I know it and I can feel the difference, not just in the 10 extra pounds, but in my energy levels as well. I am on a see-saw with my eating. I LOVE to eat for pleasure, in fact it is what originally motivated me to get into cycling, bread, pasta, cookies, pizza, I rode enough that I could eat whatever I wanted. Now that I don’t ride as much, I can feel the difference in my energy level and stamina. I know I need to eat better.

I am constantly on the look-out for inspiration to stay on the healthy diet path. Sometimes I just find myself enjoying bad food, and eventually it catches up with me. I notice it the most when trying to get up in the morning. When on a good diet I can get out of bed and rock-n-roll all day long. Right now that is not the case.

I was watching TV this weekend and began watching this skinny guy on PBS talk about diet and the miracle power of…you guessed it…whole natural foods! He hit it right on, and the best part is that he is a real Doctor with studies and research, not a bike coach with subjective data. He talks about the how nutrient dense foods can work miracles on overall health and are saving people from a life of medications and surgery.

I have noticed that some people don’t lose weight even though they eat 500 fewer calories than they burn each day, and maybe this is why: their nutrient value isn’t high enough. This is also consistent with the Alkaline vs. Acid diet I have mentioned in past newsletters: the doctor’s recommendations are pure Alkaline. Check this post from his site about high-nutrient diets:
This also explains some of the hunger reactions I have had when my diet isn’t good. Initially I wanted to title this post RUN LEAN: LEARN TO BE HUNGRY TWICE A DAY AND GET LEAN. But if my calories are not nutrient-rich, then the hunger is like a wicked addiction because my body is starved for not just calories, but nutrients and energy as well. He talks about the power of vegetables such as mushrooms and onions to fight cancer and the “miracle” cures of people on all kinds of medications who no longer need them once they switch to his diet. Since watching his show I have been re-inspired to eat more onions, mushrooms, garlic, peppers and other vegetables, and I notice the positive difference.

I also like how he treats vitamins: just take a good quality multi and Omega 3/6 oil and you will be fine if your diet is good. Nothing crazy, just good quality diet and basic vitamins.

I see myself and the Faculty of Cycle U as not just your mechanics, salespeople, coaches and assistants, but part of your health team. We love sharing tips that help us, and we hope they help you. We just updated our mission statement, and I think it reflects why we don’t just talk about carbon fiber or peak power profiles or lots of supplements. We want everyone to be healthy, not just fast.

This time of year when we are all thinking of getting a good start to our training and keeping our dreams in focus it is nice to look at what motivates us. We coach people every day, and we are always asking them WHY they want to achieve certain goals. What is it that will motivate them to lose ______ lbs, train ________ hours per week, spend _______ on a new bike, or go out riding when the weather is _________ and anyone in their right mind is at home. Do you know why you ride? Do you know what the PAYOFF is for doing what you want to do?

When we ask someone to set their goals for the year, we ask them WHY they want what they want, and we ask it without mercy. We believe that the person with the biggest reason (the biggest ‘Why?’) will accomplish the toughest goal. If you “would like” to be in shape for the ride, that is nice. If you “MUST!” be in shape for the big ride, then it changes what you will do to achieve your goal. It changes the priorities of your day, week, and month. It gets you connected to what you will get if you stay on-target and work toward what you have decided you really want.

Many people look at us totally lost at first. “What do you mean WHY do I ride, I love it!” or “I have never really thought about it…my friend was riding and I began to ride with her and now I just want to go on this tour.” To get your training at the top of your “to do” list, think about the little things you will get out of being in better shape…things like the example you will set. The idea that if you are physically stronger and more vibrant that you will enjoy life more, have more energy for what you love and be able to make a bigger difference. Things like that…let you mind stay with the question…the answers sometimes take considerable reflection.

The winner is the one who can answer the question the best… for themselves. What motivates you? What gets you out of bed in the morning to do the early ride? What keeps you up late cleaning your chain the night before? What keeps you watching your calories, choosing broccoli instead of burgers, and brown rice instead of bacon? What works for you? What will you get? Why must you do it? Only you can provide your answer, and realize all that you can be.

It may come as no surprise that an avid cyclist such as myself believes getting more people on bikes in the US could address many of the most pressing problems facing this country today. It’s even less surprising if you know I first started riding more seriously when I began commuting to middle school and kept it up throughout high school, trying to convince my friends to ride with me, organizing a bike- to- school event at local middle schools, and otherwise spreading the bike gospel.

When I started racing, though, I became… well… rather lazy, and didn’t participate in or contribute much at all to the more utilitarian aspects of cycling. It’s a strange contradiction that while having in common the use of a bike, racing is often far removed from or in direct opposition to the meliorative effects of cycling. After four-plus hours of hard training, the last thing I wanted to do was get back on a bike to ride to work or the grocery store, and driving or flying hundreds of miles many weekends throughout the season burned more gas than I would care to calculate. While many racers do a great job of commuting and otherwise being good “bike citizens,” if you’re like me and would like to get more involved in promoting cycling here in Seattle, I’ve put together below some good organizations, resources and initiatives which could benefit greatly from more voices of support from the racing and recreational cycling communities.

Why should we care? First off, increasing cycling participation and infrastructure greatly improves the safety of cycling, an obvious benefit to anybody that rides a lot. Just this week another professional cyclist was killed by a car in Spain, and closer to home just about everybody has been or knows someone who has been injured in a car/bike accident. Recent data out of Philadelphia confirm other studies which show increases in the number of cyclists on city streets leads to a decrease in traffic accidents involving cyclists. Additionally, there are of course the long-touted benefits of reduced pollution, greenhouse gas emissions, and gasoline use. There are also many less-well-publicized yet very significant economic benefits of cycling which can bolster local economies while reducing energy use and congestion. Data from across the US show that people who bike to shops and restaurants spend more than those who drive, building cycling infrastructure creates more jobs per dollars spent than car-oriented projects, and substituting bike trips for car trips saves consumers a lot of money, some of which finds its way back into the local economy.

There are many local organizations working hard on behalf of cycling throughout Washington – you may already be aware of Cascade Bicycle Club and Bicycle Alliance of Washington’s excellent advocacy efforts. Cascade’s Major Taylor Program, run by former Cycle U coach Ed Ewing, is one of the coolest local bike efforts. Every year Major Taylor gets hundreds of kids out on bikes who might otherwise not have that opportunity. Major Taylor is a great place to donate that bike you haven’t used in a while. Another fantastic program for getting kids on bikes is Bike Works.

In addition to local organizations, there are many projects which need your support. Strong support from cyclists who will use the improvements is necessary to overcome gaps in funding and the unfortunately loud volume of small, localized opposition to many of these projects despite their overwhelming benefits for the community. These include projects such as the recently-postponed Ballard Greenway, the proposed (but under threat) 520 Portage Bay Bike/Ped trail, the 65th Street NE cycle track, and Safe Routes to Schools.

Here at Cycle U we’re lucky enough to work with people throughout the cycling experience spectrum, from absolute beginners just starting out to hardened veterans. There is nothing quite like the unadulterated joy when someone first discovers the freedom of riding a bike or a new level of competence in adulthood after a hiatus away from bikes. At the end of the day it is this joy and the transcendental nature of riding a bike which is perhaps the best reason we work to bring cycling to as many people as we can. Over the past few years I let some complacency get in the way of things I could have done to help grow cycling here in Seattle beyond the narrow confines of serious enthusiasts. I’m looking forward to putting in more work on this in the future, and I hope you’ll join me.

Cycle University – West Seattle
3418 Harbor Ave SW
Seattle, WA. 98126
(206) 432-9982

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Race day, I met up with Mary and a couple other Cycle U racers, who were in the transition zone (TZ, as the pros call it) for the ceremonial sizing up of the competition. Mary provided me with several spray bottles of a substance to apply to various parts of my body/pieces of equipment to make them slippery. I also covered my bike with this substance because I read on slowtwitch it gives you +5w.

It was clear and cold for the start of the 800m, clockwise, diamond-shaped swim, and I lined up on the far left of the beach, which was like 20 yards closer to the first buoy than where everyone else was lined up. We started, and I kicked and clawed my way toward the front, following the leaders. My arms felt like the arms of an inflatable flailing-arm tube man. At one point, some milfoil touched my toe and I screamed. I wound up fourth out of the water, 20 seconds behind the leader, by which time my arms were dead to me. I must not have used enough lube on my wet suit because my transition lost me another 20 seconds to the leader. I took off on the bike wet and angry with the pace car in sight.

I figured that the bike is where I would make or break my race, so I set to put my head down and giv’er. I took over the lead at about mile 4. By the start of the run, I had about 2 minutes on 2nd and 3rd. At this point, I almost decided to skip the run and just observe the procession of Olympic-distance racers making incredible pratfalls on the topographically complex and water-saturated grass of the transition area. Remembering the undoubtedly huge cash purse available to me, I thought better of it and took off running for the first of two laps on the dirt trail around the lake.

The run was only 2.8 miles, but I had no time checks to my pursuers, so I was running like Jerry Seinfeld after he stole a loaf of bread . Still, after a mile, I heard the pitter-patter of steps behind me, and saw a runner approaching. Figuring my goose was cooked, I slowed up to let him catch me, only to realize that he was on a relay team! We worked together to set pace for the second lap, and then I attacked him with a few hundred yards to go to cross the line clear.

For my efforts, and beneath a banner advertising a gluten-free nutrition product, I was given a loaf of wheat bread and a trophy.

Thanks to Mary and Dameon for the support and advice, and finishshots.com for the picture!

Greetings from Trinidad and Tobago! This year I was lucky enough to end my season with some races here in the Caribbean. After several delays that turned a 12-hour travel day into a 36-hour travel day (thanks American Airlines!), I finally landed in Port-of-Spain Trinidad and was greeted by sweltering heat and humidity and of course terrible traffic jams. Going for a short spin later that afternoon I felt like I was taking my life in my hands by riding in some of the craziest traffic I’ve ever seen. Add to that the fact that they drive on the left side of the road (one of the many vestiges of colonial British rule) and I felt lucky to get through the first 10 minutes unscathed. In reality, however, riding in traffic was much safer than its insanely chaotic first impression implied. The drivers are aggressive and fast but very aware and responsive – if you stake your claim to a lane or a turn and make your intentions known they give you space and respect.

The international composite team I rode for was a melting pot of nationalities with two Americans, two Danes, two Dutchmen, a Brit, a Colombian and a German. Everybody spoke at least a little bit of English so we could bumble our way through conversations with a lot of hand gesturing and sound effects, and I made sure to learn “ATTACK!” in every language.

The racing started with two local crits in Port-of-Spain which we used as team-building and heat-acclimation exercises. We also spent the weekend getting used to the more relaxed pace by which race organizers follow schedules. Known locally as “Trini time,” races would start anywhere between 30 and 90 minutes late, or whenever 11-time T&T Champion and National Hero Emile Abraham decided to show up to the race. You have to stay relaxed when prepping for races that perpetually run late, otherwise you just stress yourself out. The anxiety of our strict-schedule-based Northern-European teammates would have been funny if not for the scheduling needs of our Type-1 Diabetic teammate, for whom the timing of blood sugar and insulin levels in conjunciton with a race effort is an extremely serious matter.

After a day taking the “high speed” ferry to Trinidad’s sister island Tobago, we started the Tobago International Cycling Classic, a four day omnium followed by the Tour of Tobago, a one-day UCI-classified road race. These races were much more serious than the racing we did on Trinidad with strong teams from Austria, Germany, Canada, Cuba, the US, and many strong riders from across the Caribbean and South America.

Aside from the crazy heat and rather loose traffic control, the racing was pretty normal and not much different than bike racing I’ve done elsewhere. I had some good rides and managed to get into the winning breakaways on the first two stages of the TICC, which were both road races. I took a hard-fought 2nd place on the most difficult stage, an 80-mile circuit race filled with short, punchy climbs. I got in the break after just 20 miles and battled it out with riders from Germany, Austria, Cuba and the Dominican Republic. At one point I had to yell “English” to the guy giving us time gaps because there were so many different languages being spoken in the break. Here we are fighting it out up one of the many steep climbs:

I won’t bore you with play-by-play of the rest of the TICC and instead we’ll cut to the UCI 1.2 Tour of Tobago road race:

Don’t let the short, 68-mile distance fool you: this is definitely one of the hardest races I’ve ever done. It was either straight up or straight down all day, and although none of the climbs were more than 1,000 ft each they were all super steep and the total elevation gain was over 8,000 ft. Check out the course profile from my Garmin Connect data (which includes 10 miles on either end riding to and from the race):

A compact crank (gasp!) and solid front shifting are must-haves for this course (which I’ll be sure to bring next year). The field shattered within the first 20 miles of racing. The combination of grey, rainy weather and difficult parcours made for a brutal race with as much of a mental beat-down as physical; climb after narrow climb surrounded by thick jungle foliage lent a sense of deja-vu to every corner and prevented any perception of progress along the course.

There were also plenty of washed-out dirt sections with huge rocks and boulders for added excitment – one minute you were bombing a descent at 40 mph, the next you are going off-road on a road bike with sub-1kg tubular climbing wheels – I just closed my eyes and hoped for the best. With the slippery roads, guys were crashing everywhere! Between all the attacking, crashing, crazy descending, and thick encroaching jungle I felt like I was riding a small bike racing version ofApocalypse Now and expected to run into Colonel Kurtz just around the next bend.

I didn’t find Kurtz, but I did make it to Charlotteville at the far end of the island, where I was greated by a one-kilometer wall of 20% switchbacks that climbed out of the colorful fishing village clinging to the hillside. The second half of the race is a blur – I got dropped on a slippery descent after sliding through every turn and rode the rest of the way in with one of my Danish teammates. The rain stopped and the roads dried out as we rode down the more-populated Southern coast of the island, but by this time the fatigue of the hard course was setting in and the smaller climbs seemed just like the walls we had finished on the North coast. We finally made it to the finish and I don’t think I’ve ever been so happy to finish a race! I thought about quitting a lot because we never saw any other racers ahead or behind us, but when we got to the finish we found out we had finished inside the money spots in the top 20, so it was worth the effort.

Of course, every bike race in T&T is follwed by a party on the beach, or a “lime” as they’re known here. After a day spent sharing the international language of suffering on a bike, it was quite a site to see the whole peloton sharing the international activities of beer and beach, complete with awkward multi-lingual conversations and funny tan lines.