Tuesday, April 26, 2016
The Racing Reds' Report has Moved
After a couple years of hosting the Racing Reds' Report on the Blogger platform, and after much discussion, we have decided to move the Report to Kinja. All new content can be found at the following link: http://racingredsreport.kinja.com/
We want to thank you for your support of the Report on the Blogger platform and we hope you continue to like our content over on Kinja. We will leave this blog live as an archive of our past reviews, racer reports and rants. We look forward to seeing you over at the new site.
Friday, March 4, 2016
Gear Review - Oakley Eyeshade Heritage Collection
Light rain beaded and dripped off in rivulets. The SLX tubing was protected by the masterful paint-job, a deep red base dramatically accented with a diamond pattern, fading to yellow as the paint approached the seat-post. The steeply angled quill stem, tied-and-soldered 32-spoked ambrosio wheels, perfectly wrapped yellow bar-tape and matching yellow Selle San Marco Rolls Saddle; this Rossin was ready to fly.
The riders shivered at the start-line. Numbing spring wet and cold combined with pre-race nerves; all waited patiently as an endless list of sponsors was unintelligibly read though an old megaphone. Law-firms, building contractors, financial institutions; all critical to the cumulative result of a bike race, but a world away from the soggy rural-fields and pig-shit stained parcours that greeted the riders.
The Racer rested among the other riders, stoically composed atop his steel courser. Among the sea of trembling carbon-mounted competitors, he stood apart. Some dared to look upon the Racer with disdain; "how dare he ride that ancient bike in this race?" They asked themselves, "He won't even last 50km, he'll be spit out the back a third of the way through." Most largely ignored the Racer as they adjusted their arm and leg warmers in a final attempt to calm themselves.
Moments before the start, the Racer placed them over his eyes; a statement to all that he was ready. Only a few noticed at first. The size, the sheer monumental size of them drew their gaze. A monolithic shield of optically perfect lens covered his face, betraying no thought, no emotion. The eyes of the other riders, dwarfed within their own lesser sunglasses, struggled to maintain focus. Their minds could not comprehend the non-Euclidean geometry of the frames, driving more than a few to utter madness. Slowly, those riders able to maintain their faculties made out a singular word, a mantra, emblazoned upon the lens, OAKLEY.
An unnerving calm spread across the peloton. The Racer calmly rolled up to take his place at the very front of the vanguard, ready for it all to begin. None opposed him. They all truly witnessed the Racer now, perhaps for the first time. His gleaming legs, swathed in embrocation, appeared larger, more defined than before. Muscles hewn though countless hours of flagellation driving steel, he appeared an ancient hero out of Greek myth to those around. They trembled now, not due to cold but when they fell under his gaze. He looked from one rider's face to another; who would be Hector to his Achilles today? His trusty Rossin; always a spear at the ready. And now, with his Eyeshade, He had his shield. As the whistle blew and a deep, primordial dread spread though the peloton, the Racer finally smiled.
The Score
Usefulness: 10/10
Durability: 10/10
Style: 10/10
Weight: 8/10
Will it Help you Race?: 10/10
Overall: 10/10
Monday, February 22, 2016
Bike Review - Cinelli Experience: Criterium Racer Build
Frame and Fork: Cinelli Experience 54cm
Front Derailleur: Ultegra 6800 di2
Rear Derailleur: Ultegra 6800 di2
Headset: Cinelli Integrated
Crankset: Ultegra 6800 53/39 165mm
Cassette: Ultegra 6800 11-25
Stem: Nitto NJ-89 NJS Keirin Track Stem 110mm
Handlebars: Nitto B105AA 37cm
Brake Levers/Shifters: Ultegra 6800 di2
Brakes: Ultegra 6800
Hubs: Dura Ace 9000
Rims: Ambrosio Nemesis
Tires: Veloflex Criterium 23mm
Seatpost: Dura Ace SP-7410 Easton Edition
Saddle: Selle San Marco Regale
Chain: Ultegra 6800
Handlebar Tape: Cinelli Mike Giant Bar Tape Red
Pedals: Ultegra 6800
Power Meter: Stages Ultegra 6800
The Concept
"I want to race my track bike on the road." In one sentence, that was what I was going for with this build. After an extended period primarily training as a track sprinter, I had gotten comfortable riding in an aggressive position; to the point where I actually preferred riding my track bike to my road bike. At the end of last season, I decided to re-focus on endurance-track/road racing, as I realized that it not only better suited my physiology, but also provided me with more racing opportunities as an amateur athlete. This meant more road riding and racing. I was hoping to capitalize on my sprint training and build a stiff, aggressive road bike that could help me contest bunch sprints in our local criteriums. I wanted to attack these races on a bike the felt like my track racer.
This was going to be a build from the ground up, so I needed to start with the frame. I had two requirements; first the geometry needed to be aggressive, promoting hard racing and sharp handling. Second, I wanted an aluminum frame. Aluminum was my desired material not only due to its inherent stiffness, but also because it would likely be much cheaper than a carbon race frame. Criterium racing can be a bit dangerous after all; better to risk crashing a frame that cost closer to $500 versus a carbon frame that may cost upwards of $5000!
I looked at a few options before choosing the Cinelli Experience frameset. There really aren't a lot of frame-only aluminum options out there when it comes to race bike builds (though, that market does look to be improving). The Experience ticked a lot of boxes for me, aggressive race geometry, English threaded bottom bracket (no creaking!), good looks, and, of course, relatively low price. The frame was somewhat heavy, at 1400g,versus comparable options like the offerings by Cannondale, but as this bike was being built for criteriums and local road races, I wasn't overly worried. There are no long, alpine ascents in the local races around here. To be honest, I'm also not a weight weenie; so the importance placed on frame weight will depend on the rider. If you are really concerned about weight, it is worth noting that the 2016 model now has a slimmer, lighter carbon fork, so this should help a little. The only other downside with this frame was the fact that cables are externally routed. This is normally not a problem for me, in fact I typically prefer external routing, but I had decided to go with Ultegra di2 for this build.
The decision to use Ultegra di2 was critical to me with this build. As a sprint machine, I wanted the bike equipped with the optional sprint shifters located on the inside of the drops. I figured that being able to shift the rear cassette with my thumb would be much less taxing in an all out sprint for the line.
I tracked down a 165mm Ultegra crankset to round-out the di2 group set. I've become very comfortable with the short crank arm length on my track bike and I believe I can spin the bike up faster with the 165s versus the 172.5mm cranks I have on my steel Torelli. I admit, this may be completely psychological, but it works for me. Finally, I added a Stages power-meter to the bike, replacing the left crank arm. I've used Stages in the past and I find it quite reliable for the price. You just need to be very careful changing the batter so as not the brake the tabs off the battery door.
For the cockpit, I again wanted to replicate my track bike. This meant narrow bars, the goal was 37cm, with deep drops and an aggressively angled stem. I've previously given my opinion on reach/drop of handlebars and what I thought would work best for me. I decided to go with the 37cm Nitto B105 AA handlebars. The had a traditional long reach and deep drop, which I figured would help keep me in an aggressive, aero position. The only issue with these bars was that the clamp diameter was 25.4mm, which is somewhat unusual for road bars these days. Luckily, Keirin racing in Japan has recently opened up to women and they have different gear restrictions to the men. They are able to use modern, 1 1/8 threadless forks on their bikes. Many still, however, want to use traditional Nitto B123 sprinter bars, which also happen to have a clamp diameter of 25.4mm. Enter the Nitto NJ-89 Ahead stem, also known as the "girls" Keirin stem. It attaches to a 1 1/8 threadless steerer tube on one end and clamps to 25.4mm diameter handlebars at the other. With and aggressive -17 angle, I was happy to add this "girls" stem to my bike.
I wanted some tough, durable, and wheels for this bike that would still be performance oriented. Something that would spin up quickly, and withstand the force of hard accelerations. I decided to go very old-school here. Hand-built, 32-spoke, Ambrosio Nemesis rims with Dura-Ace 9000 hubs. Okay, I'll admit it, these wheels aren't completely old-school; the hubs are a concession to modern race bikes. I topped them off with Veloflex Criterium tubulars.
Between the classic rims, high spoke-count and the tan side-walled tubulars, this wheel-set, at a quick glance, looked like it could have come out of the 1980s. In other words, it looked phenomenal.
To top the bike off, I tracked down a vintage Dura-Ace SP-7410 seat-post which matched the frame nicely. To this I mounted a Selle San Marco Regale saddle. After trying many saddles, the traditional Regal and the modernized Regale simply fit me best, I use one or the other on all of my bikes.
The Ride
I looked at a few options before choosing the Cinelli Experience frameset. There really aren't a lot of frame-only aluminum options out there when it comes to race bike builds (though, that market does look to be improving). The Experience ticked a lot of boxes for me, aggressive race geometry, English threaded bottom bracket (no creaking!), good looks, and, of course, relatively low price. The frame was somewhat heavy, at 1400g,versus comparable options like the offerings by Cannondale, but as this bike was being built for criteriums and local road races, I wasn't overly worried. There are no long, alpine ascents in the local races around here. To be honest, I'm also not a weight weenie; so the importance placed on frame weight will depend on the rider. If you are really concerned about weight, it is worth noting that the 2016 model now has a slimmer, lighter carbon fork, so this should help a little. The only other downside with this frame was the fact that cables are externally routed. This is normally not a problem for me, in fact I typically prefer external routing, but I had decided to go with Ultegra di2 for this build.
The decision to use Ultegra di2 was critical to me with this build. As a sprint machine, I wanted the bike equipped with the optional sprint shifters located on the inside of the drops. I figured that being able to shift the rear cassette with my thumb would be much less taxing in an all out sprint for the line.
Ultegra di2 sprint shifters |
For the cockpit, I again wanted to replicate my track bike. This meant narrow bars, the goal was 37cm, with deep drops and an aggressively angled stem. I've previously given my opinion on reach/drop of handlebars and what I thought would work best for me. I decided to go with the 37cm Nitto B105 AA handlebars. The had a traditional long reach and deep drop, which I figured would help keep me in an aggressive, aero position. The only issue with these bars was that the clamp diameter was 25.4mm, which is somewhat unusual for road bars these days. Luckily, Keirin racing in Japan has recently opened up to women and they have different gear restrictions to the men. They are able to use modern, 1 1/8 threadless forks on their bikes. Many still, however, want to use traditional Nitto B123 sprinter bars, which also happen to have a clamp diameter of 25.4mm. Enter the Nitto NJ-89 Ahead stem, also known as the "girls" Keirin stem. It attaches to a 1 1/8 threadless steerer tube on one end and clamps to 25.4mm diameter handlebars at the other. With and aggressive -17 angle, I was happy to add this "girls" stem to my bike.
A very stiff bar/stem combo |
I wanted some tough, durable, and wheels for this bike that would still be performance oriented. Something that would spin up quickly, and withstand the force of hard accelerations. I decided to go very old-school here. Hand-built, 32-spoke, Ambrosio Nemesis rims with Dura-Ace 9000 hubs. Okay, I'll admit it, these wheels aren't completely old-school; the hubs are a concession to modern race bikes. I topped them off with Veloflex Criterium tubulars.
Classic tan-sidewall on classic rims |
To top the bike off, I tracked down a vintage Dura-Ace SP-7410 seat-post which matched the frame nicely. To this I mounted a Selle San Marco Regale saddle. After trying many saddles, the traditional Regal and the modernized Regale simply fit me best, I use one or the other on all of my bikes.
My preferred saddle with a vintage Dura-Ace seatpost |
The Ride
Very stiff. Very fast. I wanted to build a track bike for the road, I succeeded in building a track bike for the road. I'm happy to say that I believe the extra weight in the frame went straight into bottom bracket, as the bike provides instant response under hard acceleration. Aluminum, of course, has a traditional reputation for a harsh ride quality in exchange for a this level of stiffness. I believe (and I'm not alone in this), that at this point, the "harshness" of high quality aluminum frames has been eliminated. Cannondale's modern CAAD series frames, arguably the most recognizable aluminum race frame on the market today, has been praised for its comfort in its most recent incarnations. Contributing to its overall design, the Experience frame features very narrow seat-stays which do a great job at absorbing road chatter, providing a comfortable ride.
Thin seat-stays absorb road chatter |
I am very pleased with the decision to outfit this build with Ultegra di2. Shifts are crisp and precise, and Shimano provides a very clean external cable routing kit for its di2 platform.
Clean external di2 cable-routing kit |
I've now come to love narrow bars on both my track bike and my road bike. They are useful to help keep directional forces focused when pulling back on the bars during a standing start or when initiating a hard sprint. They are also great for getting yourself into narrow gaps during races, where your 44cm bar'ed competitor won't fit. I also find that narrow bars give me an psychological advantage. I like to feel large on my bike, like I can dominate the machine. This helps me dig just that much deeper when I need to, whether just trying to stay with the pack or sprinting for the line. The narrow bars help me achieve this feeling. The Nitto NJ-89 stem, though heavy, is incredibly stiff and helps ensure little flex in the bar/stem combo during sprints. Though I was generally happy with the overall theme of the cockpit, after a few thousand kilometers on the bike, there are a few changes I plan to make. I will address those below.
The wheel-set may actually be my favorite part of this bike build. I've ridden on many different wheelsets, from various aluminum training and race wheels, to top carbon offerings from Zipp and Boyd. Of all the wheels I've ridden, these 32-spoke Ambrosio Nemesis may be my favorite. Not necessarily the fastest I have ever ridden, as a deep carbon rim definitely offers an advantage, especially when fully exposed to the wind in a brake-away off the front of the peloton (or when struggling desperately to try and re-gain contact with the rear of the bunch!), but they are simply a pleasure to ride. They are lively, responsive, grip the pavement when cornering, and the Dura Ace 9000 hubs spin-up incredibly well. They an exceptional race wheel and, lets face it, are undeniably cool. I'm considering having the rear spokes tied and soldered. Sure, the performance benefit is dubious at best, but it will add just that much more old-school character to the wheels. And who knows, perhaps it might act as a bit of an intimidation factor to the other racers; that is, assuming they even know what tied and soldered wheels are. The more I ride these wheels, the more I think they deserve their own review at some point.
Concerns?
After putting a few thousand kilometers on this bike, a few issues have come up. Primarily, I've actually come to rethink my earlier position on the potential racing benefits of long-reach handlebars. My cockpit setup is very stiff (due to the narrow handlebars and overbuilt stem) and aero, but when I want to ride on the hoods, I find myself resting my hands just behind the hoods rather than on them. There is an aero benefit to the long reach when properly riding on the hoods, but the comfort trade-off isn't worth it for longer races and rides. When the racing gets tough, I'm in the drops anyway. I've actually been using a different set of Nitto bars on my rain bike, a steel Torelli, that I'm planning on using with this bike as well. These bars, the Nitto Neat Mod. 104, are a recent design, featuring a shorter reach while maintaining a deep drop. It will alter my setup slightly, as the smallest size available is 38cm, and with a 26mm clamp diameter, I will also have to change my stem. I think the change will be positive overall.
The weight of this bike is noticeable on climbs. As built, with 32-spoke traditional box-rim wheels and a frame that sacrifices weight for increased stiffness, I wasn't expecting a mountain climber. I could swap my wheels out for modern carbon-rims and replace my seat-post/stem/handlebars with carbon options to reduce the weight, but I have no plans to do that. The ride quality is exactly what I was going for on this bike; I'm willing to sacrifice some hill-climbing prowess.
One final critique has to do with the seat-post. The vintage Dura Ace seat-post was known to have issues with properly gripping the saddle rails, resulting in the saddle unintentionally sliding back and forth during rides. Mine was no different, but after adjusting the setup a bit and slightly over-torquing it (being careful not to damage it in the process), the connection between the post and the rails is now solid.
After putting a few thousand kilometers on this bike, a few issues have come up. Primarily, I've actually come to rethink my earlier position on the potential racing benefits of long-reach handlebars. My cockpit setup is very stiff (due to the narrow handlebars and overbuilt stem) and aero, but when I want to ride on the hoods, I find myself resting my hands just behind the hoods rather than on them. There is an aero benefit to the long reach when properly riding on the hoods, but the comfort trade-off isn't worth it for longer races and rides. When the racing gets tough, I'm in the drops anyway. I've actually been using a different set of Nitto bars on my rain bike, a steel Torelli, that I'm planning on using with this bike as well. These bars, the Nitto Neat Mod. 104, are a recent design, featuring a shorter reach while maintaining a deep drop. It will alter my setup slightly, as the smallest size available is 38cm, and with a 26mm clamp diameter, I will also have to change my stem. I think the change will be positive overall.
The weight of this bike is noticeable on climbs. As built, with 32-spoke traditional box-rim wheels and a frame that sacrifices weight for increased stiffness, I wasn't expecting a mountain climber. I could swap my wheels out for modern carbon-rims and replace my seat-post/stem/handlebars with carbon options to reduce the weight, but I have no plans to do that. The ride quality is exactly what I was going for on this bike; I'm willing to sacrifice some hill-climbing prowess.
One final critique has to do with the seat-post. The vintage Dura Ace seat-post was known to have issues with properly gripping the saddle rails, resulting in the saddle unintentionally sliding back and forth during rides. Mine was no different, but after adjusting the setup a bit and slightly over-torquing it (being careful not to damage it in the process), the connection between the post and the rails is now solid.
Will it Help you Win?
Well, the build was finished at the end of last season and I've only had the opportunity to race it a couple of times. Admittedly, I did not win those races, but that's more on the rider than on the bike! I did have some decent finishes in the few races I've used it in, and if all goes well this year, I have no doubt the Cinelli Experience will be the limiting factor in getting to the line.
The Score
Stiffness: 8/10
Acceleration: 9/10
In a brake-away: 6/10
In a bunch-sprint: 9/10
In a bunch-sprint: 9/10
Weight: 5/10
Overall: 7/10
An overall score of 7/10 may not sound like anything exceptional, but I don't kid myself into thinking that this bike objectively compares to a $10K-plus modern-carbon super-bike that incorporates stiffness, low-weight and aerodynamics. This is a utilitarian racer; plenty stiff, extremely smooth, affordable to the every-day rider and, in my opinion, it's a modern bike that captures some of the old-school racing aesthetic. This build isn't for everyone, but for the money spent, it is the ideal sprint-focused race bike.
An overall score of 7/10 may not sound like anything exceptional, but I don't kid myself into thinking that this bike objectively compares to a $10K-plus modern-carbon super-bike that incorporates stiffness, low-weight and aerodynamics. This is a utilitarian racer; plenty stiff, extremely smooth, affordable to the every-day rider and, in my opinion, it's a modern bike that captures some of the old-school racing aesthetic. This build isn't for everyone, but for the money spent, it is the ideal sprint-focused race bike.
Tuesday, January 19, 2016
5 Reasons to Buy a CX Bike Right Now
The most recent addition to my stable is a Ritchey Swiss Cross; my first cyclocross bike. After missing out on weekday trail-rides with some of my teammates during the off-season last year, I decided it was finally time to get in on the fun. And fun I have had. I'm just getting started in the world of CX, but I want to encourage everyone to give this niche (but rapidly growing in popularity) form of cycling a try. At this point, I've been riding the trails around Vancouver, but next season I plan on giving racing a shot. Even with my limited experience I'm fully convinced cyclocross is a worthy pursuit. Here are my five reasons why you should go out right now and buy a 'cross bike:
1. You can Mix it Up
I primarily train for road and track racing. The results in a lot of kilometers, riding the same roads, doing intervals at the same points in my rides, and when I'm at the velodrome, turning left. A lot. On a cyclocross bike, you can get out onto the local trails, with highly variable terrain, that can change day to day depending on the impact of the weather. You can ride hard, focus on bike handling and improve your anaerobic capacity on the short, steep climbs that you'll often find out in this terrain (at least in Vancouver and the surrounding area). It's the kind of riding that feels very different from what you are doing on the road, but will still benefit you as a road racer.
2. Your Bike Handling will Improve
I mentioned this above and its worth repeating. You know what happens when you are tearing through forest trails, skidding on gravel, losing traction in mud, bouncing off roots and fallen branches, reacting to obstacles out of blind corners, all while (respectfully) avoiding hikers and other trail users? You get good at staying upright and maintaining control of your bike. I find it's often the sub-genres of road riding and racing, like CX and track, the do the most to improve your bike handling skills when you are back on your road bike.
Not our Usual Training; a Racing Reds Weekday CX Ride |
3. You'll Stay Interested in Cycling During the Off-Season
After a long season of constant training and racing, I sometimes find it hard to even look at my road bike by late September/early October. Leaving the weary roads behind to ride though the beautiful forest trails in Vancouver is invigorating, doesn't feel like training, and keeps me riding while refreshing my interest in the bike during the short down-time between the end of road-season and the start of track-season.
4. It's Safer-ish
Hey, you're off the roads, out of traffic; no chance of getting hit by a car, right? Very true, and a big positive. Night riding trails full-out, over-riding your front-light and nearly flying off a cliff? Yeah, that sometimes happens too.
5. You'll Discover New Parts of your City
I've ridden the roads around Stanley Park and UBC so many times and I had absolutely no idea about the extensive trail networks both areas offer to CX riders. When you are riding those trails, you don't even feel like you are in the city anymore; you're in the wilderness, just you and your bike. I haven't even begun to explore the extensive trails on the North Shore, I can't wait!
Bonus Reason: Oh Yeah, the Brutal, Brutal Racing!
At this point, I've mainly focused riding and training in forest trails. And, really, that largely due to the fact that I got my bike just as our local CX race season was wrapping-up for the yearn. Though trail-riding, in itself, is enough to recommend trying out a cyclocross bike (who wouldn't want to do what is essentially some really fast cross-country mountain biking!), there is all that racing still to do too. As I said, I haven't raced yet. But I will. And it will hurt. It will hurt really badly. I can't wait.
Thursday, September 17, 2015
How not to Fail at Bike Touring - 3 Easy Steps
It has taken me a while to come to terms with our failed Vancouver to Portland, four day tour that was to take place at the end of August. Really, four 200km days for three guys with a summer of racing in their legs should not have been that hard. Unfortunately, a freak summer storm, which included 100kph headwinds, brought our planned tour to an early end. We were only able to complete the first leg of our four day journey. As this was my first tour, however, there were a few things I definitely would do differently next time.
1. Don't (Exclusively) Depend on Technology
As I don't particularly enjoy navigating, I figured all of my problems would be solved through the use of a Garmin Edge Touring. The device promised to provide turn by turn directions based on the route I uploaded beforehand. After carefully planning and creating four separate files for each day of the tour, I made two key mistakes. First, I didn't really test the device outside of one short ride. I read online that it can be a bit finicky and it became quickly apparent that it wasn't reading my course files properly. I believe I know what went wrong, so I will hold any harsh criticism of the device at this point, but knowing what went wrong does not help you and your riding buddies when you are lost in a freezing, torrential downpour, in Richmond, about 45 minutes into the first day of your epic tour. The second mistake was not having a handwritten or printed summary of our route. A big mistake which cost us over an hour on what was already going to be a long day, as we worked to create a handwritten map.
2. Don't Pack Too Much
Yeah... maybe just a little too much stuff |
Just because your rack can take two, large panniers doesn't mean you need to fill them both up. I brought a lot of stuff on our trip. A lot. Admittedly, much of that was due to the fact that the forecast was for poor weather (they did, however, forget to mention the hurricane), but I still probably could have done without much of it. Panniers make your bike heavy and change handling substantially. This, in and of itself is not a tour-ender, but making your bike as light as possible will increase your enjoyment of the ride. May also help you avoid rear flats. Trust me.
3. Don't Get Caught in a Hurricane
Seriously, it will end your tour. For a local tour like this, I would suggest planning and booking hotels as close to the date of the tour as possible so you get a sense of what the weather will be like. This was supposed to be a relatively easy-going, lightly-geared, hotel-based summer tour. Bad weather, even before the wind, made it into a grind. I also suggest booking hotels that you can cancel with refund on short-notice, that somewhat lessened the blow.
In the end, calling the tour off was the right call. The wind was dangerous, to the point of bringing down trees. After avoiding serious injury through a season of hard racing, the last thing we wanted to do was get killed on our easy-going summer tour!
Next year, next year |
Thursday, August 27, 2015
Vancouver to Portland - End of Summer Tour
Adam, Dylan and I have decided to cap off the summer with a four-day ride from Vancouver to Portland. We will be riding about 180km per day, in what looks like the pouring rain, starting tomorrow. Having just completed my packing, I'm ready to get some sleep for our 6am start. I will try to recap each day of our journey; this is the furthest any have us have attempted to ride. Hopefully, our fitness after a hard season of racing will help us reach our destination. That said, I have been focused on track sprinting this season. I'll try not to think too much about that.
Friday, July 31, 2015
Roller Pyramid of Power
Yesterday I suffered through what I find to be one of the
most painful, yet beneficial workouts: the Roller Pyramid. This exercise
increases leg speed and improves the smoothness of your pedal stroke. This
exercise will not only improve your sprinting, but will also help make you a more
efficient racer in general. Roller pyramids are one of two workouts that I feel
almost immediately inject a bit of power into my legs and have a direct impact
on my racing. The other exercise is motor-pacing, but I’ll leave my analysis of
that workout to a future blog post.
The roller pyramid is a form of interval training, involving
riding the rollers at progressively higher 1-minute or 30-second cadence
intervals. You build up to your max cadence, then work your way back down to
recovery. I find the best workouts last about an hour and work through the
pyramid two times. If you are new to riding rollers, you may find it difficult
to ramp up your cadence without bouncing in the saddle. This is an indication
of an inefficient pedal stroke, the more you work on the rollers, the smoother
and less “bouncy” you will get. When I first started with this workout, I could
barely get above 110rpm without feeling like I would fly out of the saddle.
Now, after many roller workouts, I can safely max my pyramid out at just over
200rpm.
Here is an introductory, sample workout for those new to the
rollers. Once you’ve mastered this workout, you can add “steps” to the pyramid
to further increase your target cadence. As you add more steps to the pyramid,
you can shorten the length of the highest cadence intervals to avoid burn-out.
10min Warm-up
|
3min Burn-out to Z5
|
2min Rest
|
1min 110rpm
|
1min Recovery
|
1min 120rpm
|
1min Recovery
|
1min 130rpm
|
1min Recovery
|
1min 120rpm
|
1min Recovery
|
1min 110rpm
|
5min Rest (drink)
|
1min 110rpm
|
1min Recovery
|
1min 120rpm
|
1min Recovery
|
1min 130rpm
|
1min Recovery
|
1min 120rpm
|
1min Recovery
|
1min 110rpm
|
10min Cool-Down
|
If you have any questions about this workout, or roller
pyramids in general, feel free to ask them in the comments section!
Cadence graph you are shooting for |
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