River Rat

2011-02-16T18:16:00.001-05:00

Published Feb 15th 2011 3:16 PM EST — Updated Feb 15th 2011 5:05 PM EST

Mark Cavendish never used Di2 despite its availability to him and his teammates for over two years. That has changed now thanks to Shimano’s latest accessory shifter, the SW-7972 Sprint Shifter.

The button can be placed anywhere deemed comfortable or convenient along the drop of the handlebar. The shifter trigger is mounted on a small plastic clip that is held in place with double-stick tape and the handlebar tape. There is no torque applied to the shifter, so this no-bolt mounting works just fine.

The shifters are hard-wired into the right side Di2 lever and a wire connects the left and right accessory shifters. It will be important for users to avoid clamping the wire in the stem when taking bars on and off.

Because it is so adjustable, riders can really fine-tune its placement. Some early photos showed the button placed directly under the brake lever. We found placing it a bit lower worked perfectly on the Enve handlebars used in the bike build.

Shimano includes a handy handlebar tape cutting guide with the shifters. This helps keep the bar looking as neat as possible. With traditional cork tape the aesthetic is quite clean, not quite as good with the Lizard Skins DSP tape.

All in all, the Sprint shifter is a great upgrade for Di2 users. Rumor has it that Skil-Shimano rider Kenny Van Hummel is the inspiration behind the shifter. After seeing the climbing accessory shifter he asked for a sprinter’s button. Job well done. Once Cav’ finds his winning ways again, more Di2 users are sure to shell over $95 for the SW-7972.

2011-02-16T18:10:00.001-05:00

Toolbox: Built for Speed
Monday, February 14, 2011 10:38:38 PM PT

by Josh Horowitz

Sprinters are a special breed, whether they’re track sprinters like Chris Hoy or road sprinters like Cavendish and Cippolini. Some feel that they’re born sprinters or not, and there is a bit of truth to that. However, sprinting is also important to train no matter what your natural racing style, because the truth is that most races end up in small or large groups dashing for the line. What are some ways to improve your sprint to increase your odds of podium placings?

Sprinting
A funny thing happened when I retired from racing after last year’s Tour of Utah. I gained 25 pounds in a month. The funny part is that it wasn’t fat, it was muscle. As a teen, I was 6’ and wrestling at 135, and I couldn’t gain a pound if my life depended on it. Then I went to university in New York. At the time, there weren’t many outdoor exercising options in the city so I hit the gym. I put on 40 lbs of upper body muscle in just a few months and at 175lbs, finally started to look like a normal person.

Cut to two years later. I’ve moved out to LA to pursue a career in the film industry but I’m quickly sidetracked by the year round beautiful riding weather and the plethora of great climbs. After a year of steady riding I’m back down to 160 lbs, which is where I spent the remainder of my racing career. The upper body muscle mass never completely went away.

When I stopped training and my body no longer had to deal with the stress of 6 hour rides, my body bounced right back to my college weight, biceps and all. Muscle memory is an incredible thing! One thing is certain - if I ever come back to cycling at any level I won’t be coming back as a climber.

So in the back of my mind, I’m thinking that if I were to ever come back to cycling at any level, I would have to reinvent myself as a sprinter. As someone who is eternally fascinated with the body’s ability to change and adapt, this idea of transformation appeals to me. So what would it take to go from a rider whose best moments came on day 4 or 5 of a hilly stage race to one whose moment comes at the 60 minute mark in a flat criterium?

Not that I have any immediate plans to return to racing (I promise Rachael!), but if I do, this is how I will do it.

Speed
Sprinting is all about leg speed. If you talk to a track sprinter about cadence, he will call anything below 120 rpm low leg speed training, and that the high rev range starts at 150 rpm. In retrospect, although I did a lot of high spin training when I raced, I could have done more. It is my belief, based on working with hundreds of riders, that most cyclists would see a 10% improvement in their all around cycling performance if they dedicated just 45 minutes per week to over speed training.

This is true for sprinters, time trialists and even climbers. All the strength and endurance in the world doesn’t mean much unless you can turn the cranks around quickly. So part of my comeback would include multiple high spin sessions per week and an overall shift in cadence zones. Instead of ranging from 70 rpm to 120 rpm at different points of the season, everything would ratchet up a notch and my zones would start at 90 rpm and go all the way up to 150.

Endurance
As is the case with most riders moving up through the ranks, I earned many of my upgrade points in pack sprints. However, when I started doing the long training miles required to be competitive in UCI stage races, the zip just went away. My longest week ever on the bike was almost 40 hours. I will never be able to, nor desire to, do that kind of riding again!

Fortunately, if I returned to cycling as a sprinter, I wouldn’t have to. Unless you’re a Euro roadie needing to sprint at the end of Milan-San Remo after 300 km of racing, endurance riding kills leg speed. So one of the great things about being a domestic crit racer is that you don’t need to do those crazy miles. Assuming that my longest race would be about 60 minutes, I would severely shorten my training rides. The longest days would be no more than 2 hours and many days would be an hour or less. Miles kill swiftness and I would want to be nothing but a bowl full of speed. I won’t be able to go up hill and my threshold power will be much lower, but my one minute and 30 second critical power will greatly increase.

Strength Training
Track sprinters are in the gym almost year long. I don’t think I would be interested in that type of plan, but there would be a shift from the program I did as a stage racer. There would need to be more emphasis on explosive speed. Therefore, in addition to the Muscular Adaptation, Strength and Power phases I would add two cycles of plyometrics. These are explosive movements that often involve jumping motions. In terms of on the bike strength training, instead of 10 minute low cadence (50 rpm) muscle tension intervals I would do a one minute to three minute version at higher loads so the muscles can get used to working at anaerobic levels.

Strategy
A lot of sprinting success starts in the mind. If you look at the great sprinters, they are always confident, sometimes to the point of arrogance. To be a great sprinter, you have to have the unshakable knowledge that you own the front of that race and that you will take apart anyone who tries to steal your wheel or come around you. Sure there’s timing and lead outs and positioning, but what it comes down to is finding your place and owning it. There can’t be even a moment of hesitation as you scream into that final off camber turn bumping elbows and knocking helmets. It comes down to controlled ferocity.

Ironically, there is also an element of tranquility required. In my 20 year cycling career I’ve seen a breakaway succeed in an amateur criterium two or three times total. However, that never stops anyone from trying. It’s not a problem if you are going out to have some fun, you want to show off to your friends or you are using the race for training but if you want to win, there is only one way to do it and that is by staying relaxed and waiting for the final sprint.

To find that perfect balance between stoicism and aggression, I would hit the mental training hard. Affirmations, mantras, visualizations and most importantly, The Ultimate Cyclist CD on repeat every single night.

Me Again
Despite the fact that I have my entire comeback mapped out in my head, there is one essential element that is missing and that is desire. At some point in my career, cycling became a compulsion and an obligation rather than a passion. Once I can find the fun and enjoyment in the sport I can think about a comeback but my real hope is that I will find a peace with the sport that I can take pleasure in simply by riding my bike.

About Josh:

Josh is the owner and manager of the Wonderful Pistachios Professional Cycling Team. Josh is also USCF Certified coach. For more information about his coaching services and any coaching questions you may have, check out his website at LiquidFitness.com. Also, follow Josh on Twitter for training tips and team updates. This is a great way to find out when we will be coming to your town so you can hit us up for some free pistachios. Mention PezCycling News when you see us and we’ll even crack them for you!

2011-02-16T18:08:00.001-05:00

Ale Remembers: The Pantani Years
Sunday, February 13, 2011 4:39:38 PM PT

by Alessandro Federico

While much of the western world celebrates love and romance on Valentine’s Day, thousands of us also recall the tragic death of Marco Pantani in 2004, who died alone & by his own hand (and the drugs in it) in a motel room in Italy. As our humble remembrance to the most exciting climber of modern cycling, we present Ale’s photo-essay of Pantani’s career, covering the years 1995 – 2004.

February 14, 2004. Cycling lost one of its greatest and most exciting riders, and no one else since has dared create a persona like the swashbuckling ‘il Pirata’. Nor could they.

Pez’s Ale Federico followed Pantani though his rise, fall, rebirth and ultimate demise, making many trips to glimpse only a few seconds of Marco on the roadsides of Le Tour & Il Giro from 1995 until the end. Along the way Ale's life transformed as well... a lot can happen in 10 years.

Alpe d'Huez 1995, Tour

The first stage win at the Tour de France. Marco Pantani from Cesenatico wins on the climber’s heaven. The Pirate’s story starts. It was me and my brother going together to “le Tour” and I remember it as a great day. We were young and it was our first long trip alone with the car. We came back the same day and we arrived at home in early morning time. We never came back to that day in words but I feel it was great for both.

Alpe d'Huez 1997, Tour

Two years later, after a main injury to his left leg, Pantani wins again on the Alpe d’Huez. This time I was with my brother and my cousin. I was the older and I was feeling responsible for both. They were not interested too much in cycling but it was for them a good chance to leave families. I still miss them nowadays when I chase races. Massimo, Giorgio… where are you?

Courchevel 1997, Tour

A difficult day for Pantani after his beautiful win on l’Alpe d’Huez. Virenque attacks on La Madeleine and Pantani suffers in a long pursuit. For us it was a long and hard transfer evening. We picked up a girl on the way to Courchevel and she was very pretty. Everybody was very excited and we were trying to show how good we were. Ahh, the good times…

Montecampione 1998, Giro

Pantani against Tonkov, Tonkov against Pantani. It’s one of the most cruel duels of the modern cycling era. I was alone that day and it was very warm one. June. Probably one day close to my birthday. I was there to watch my idol Pantani in rosa jersey and I was excited as never before.

Plateau de Beille 1998, Tour

He wins on the Pyrenees. Ullrich’s first place in GC is not so far away. It’s a hot day when Pantani starts to think the yellow jersey is in reach. My first trip by motorcycle. From Italy to the Pyrenees on two wheels. An entire winter just to earn money to buy it. To learn something about driving. Then, the decision - leaving home and towards the Pyrenees, alone.

Galibier 1998, Tour

Four kilometres to the top; it rains. Pantani attacks and overcomes Escartin. The flight begins…I was wet. More than wet. It was me and my poor tent. And my moto. Waiting hours and hours behind the rain. But was great to be there and, today, I feel the warmth of those memories.

Madeleine 1998, Tour

A solid yellow on the Madeleine. The way to Paris is free. My trip was finishing that evening. I came back passing through a very long tunnel into the Alps. The way to home was sweet. Was long. I remember the last kilometres were never leaving. I was coming back from my first big Tour chase.

Fauniera 1999, Giro

It’s one of the longest climbs of the Giro 1999 [22kms]. Pantani against everybody else. Just after the Sanctuary, Pantani leaves all the other against the road. He flies, he flies above. Again me and my moto. Another long adventure chasing the Giro. It was too simple those days. Pantani was winning all mountain stages and this was so cool.

Madonna di Campiglio 1999, Giro

Yes, I know. It’s few hours before that 5 June 1999. Look at this picture. Pantani is alone, in Rosa jersey. It’s the last day of the idol of many. The end of the first part. The story is going to change. Last day of the glorious story. Lives sometime change in a night.

Agnello 2000, Giro

During the Giro 2000 Pantani was always in the last rows of the group, especially during mountain stages. But that day, on the Colle dell’Agnello, he didn’t gave up. He forced his unprepared body to follow the firsts. On the way to Briancon he discovered to be, again, the Pirate. And year later or hundred later? Everything was changed in cycling and I was going to graduate few days later. But I couldn’t miss at least one Giro stage. I couldn’t!

Mont Ventoux 2000, Tour

Pantani lost that Tour on Hautacam. But on the Ventoux he came back. In this picture he’s tightening his teeth behind the group of the leaders. I went the Ventoux by car, with my new bike which was a present from my mother for the recent graduation. It was another Tour de France, and my life was changing, no more reference points at university and long days wondering about the future.

Madeleine 2000, Tour

Le Tour has got his new leader: Lance. But Pantani studies at his wheel, he knows, the yellow jersey can be attacked. He does that on the climb to Courchevel and wins the stage. Probably last stage of my youth. I left the Tour that evening conscious I was going to leave home for a year in the army. I didn’t know that time, my entire life was changing… soon. This was in fact my last stage chasing as a "boy". A few months later I entered in the navy moving to the Adriatic side of Italy, finding there work and choosing traveling as way of life. One year later I went to Korea and I met my wife Natalia.

San Giacomo 2002, Giro

Confused into the grupetto between ignored cyclists, Pantani won’t complete the Giro 2002. Almost married, with a baby the life can change so fast. I was surprised how things come and leave. The cycling was everything few months before and now, I was barely interested with it.

Terminillo 2003, Giro

His last Grand Tour. We are at the Giro 2003. The first climb. Pantani is late and tries to lose less minutes as possible. The tale of the Pirate is going to finish, but his tifosi will remember him forever. And I will remember forever this story I wrote. The story everybody has looking few years back. Cycling it’s my best friend because cycling has been all this time with me. Even my wife, even my daughter, they can’t know about me what cycling can. That lives can change in a night.

It

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It’s the perfect rainy day project, combat premature dubbing loss with Mohair

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.. and if it doesn

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2008-03-20T22:02:00.001-04:00