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NSC Velodrome
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Are You Ready? Bob's Spring Training Tips
The NSC
Velodrome opens for training on April 1 (weather permitting). Are you
ready to hit the boards? Here are some tips from our fearless leader,
Bob Williams, to help you get in race shape.
Remember
cyclists are athletes. That means that things like
flexibility, agility, strength and power are important attributes to
have as a foundation for later training. Spend time stretching, working
on core strength exercises as well as the major muscles needed
specifically for cycling. In the long run it will help to prevent
injuries or fatigue that could derail your plans for the season.
Keys to success:
- Lay a foundation
- Despite the fact that you may have been busting a gut on the trainer
or in the gym this winter, avoid the temptation to come out and
do maximum efforts on the road as soon as the weather permits. Instead,
use the cooler temperatures to work on regaining your pedal stroke.
- Pace yourself - Remember
the season runs until September. There is no use in blowing everything
in June. Use the early season to build up so you can peak in July and
August.
- Avoid nagging injuries
- Some of the typical problems in early spring training are nagging
injuries. Knee pains and saddle sores are common. Give yourself time
to break in!
- Start small - In
the old days, riders wouldn't start to go up in gear until they had
completed 1,000 miles in small "training gears". When doing efforts,
slowly run up the speed while trying to stay in the saddle and keep
an efficient pedal stroke without bouncing etc.
- Check your gear
- Replace worn parts now so they don't fail you during the season. Make
sure you have the clothing you will need to use as the season unwinds.
- Relax
- Make sure you are getting plenty of rest and recovery time. With all
the new stresses you are putting on your body it is easy to get run
down and sick.
Read Bob's complete training guide here.
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Rider Profile: Andy Kruse - 2008 MN State Madison Champion
 Andy
Kruse wants another crack at the nationals field this year. After
finishing in the top 10 in the Individual Pursuit and missing the
Points Race final by 6", Andy is motivated to make his mark at
nationals in 2009. The 4-year veteran racer, has a great foundation to
build on. His 2008 palmares includes The 2008 MN State Madison
Championship (with teammate Mike Sobol), 2008 Peace Coffee Grind
Championship (with teammate Brian Crosby) and national-qualifier status
in 8 events. Andy
made his presence known each week as he routinely stood on the podium
in Blaine throughout the summer. He also rode successfully in
national-caliber events at other tracks, finishing 6th at the Hellyer
Park Velodrome Challenge in San Jose, CA, among other events. His
strong efforts in 2008 gained him USAC Category 1 status near the end
of the season. But his record (and his body) were not unblemished in
2008. At the Fixed Gear Classic, Andy crashed spectacularly in front
of 1000 fans on day 1. The infield was littered with splinters after
the accident! To Andy's credit, he was back on the bike the next day,
competing in several events to close out the Fixed Gear Classic. Andy rides for the SpeedFix Racing p/b Cane Creek, a team he co-founded in 2008. He counts the success of the team
as the highlight of his 2008 campaign. He also races on the road with
a couple top 10 finishes in local category 1/2 events to his credit.
When Andy is not clipped in to his pedals, he's a DIYer - working on
his house, car and computers. Watch for Andy (sporting the 2009
SpeedFix kit) on the track again this summer. |
OSI Physical Therapy - The Official Physical Therapists of The NSC Velodrome
 OSI's
Lauren Loberg provides first aid support during all Thursday Night
Lights events. She had a pretty easy summer in 2008 with only a couple
major injuries. Of course, she became quite proficient with tweezers -
extracting a few splinters here and there! This
year, Lauren will also be helping us keep track of the number of races
successfully run without a "lost time" injury. She'll keep the tally
in the infield on the OSI Lost Time Injury Report. Keep your eyes on
the board for the latest total. We'll also be tracking the report in
this newsletter, on the website and via Twitter. From the Safety Department: Riders, let's keep that number high, but be sure to report any lost time injury immediately! OSI
therapists specialize in rehabilitation and prevention of orthopedic
injuries and problems, and some of our therapists have become even more
specialized in specific aspects of orthopedic care. Although our
practice started with an emphasis on sports medicine, we have expanded
in the areas of spinal rehabilitation, occupational health and workers'
comp, hand therapy, women's health, aquatic therapy, balance disorders,
TMJ disorders and chronic pain. Visit OSI @ www.osipt.com |
Track racing 101 - Scratch Race
The
most fundamental race in the velodrome. All riders start at the same
place (on scratch). The rider that crosses the finish line first on
the final lap wins. Scratch races vary in length from 8 laps and up,
and are typically the first event of the evening.
What to watch for:
Look for riders to work together to distance themselves from the pack
while their allies try to keep the pack from chasing. Watch for
tactical maneuvering for the final sprint at the finish.
Here's a 10-lap Scratch Race video from the 2006 season. Recognize anyone? Watch it now!
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Upcoming Events Calendar
April 1: Track opens for training (weather permitting)
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2009 Introductory Track Classes
Session One: May 5, 12, 19, 26
Session Two: June 2, 9, 16, 23 Session Three: June 30, July 7, 14, 28 Session Four: August 4, 11, 18, 25
Licensed Rider Class: Sundays May 31, June 7* Women's Class: Wednesdays May 13, 20, 27, June 3 Classes start at 6:30 pm *Licensed Rider classes start at 12:00 pm |
Latest Track Updates
Call the track hotline at 763.785.5651 for the latest updates about the track, including any weather related delays or cancellations.
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