This past Saturday, Bike Doctor brethren Bruno Neto, Pete Custer, and Sunny Gill got together in Williamsburg, VA for the Tidewater Classic Road Race, hosted by the William and Mary Collegiate Cycling Club.
Held on one of the flatter courses of the year, the Tidewater Classic is an opportunity for riders to test their legs, sharpen their comfort riding in a tight peleton, and of course have fun cruising along the country roads around York River State Park!
With only three riders, Team Bike Doctor made sure they had someone present in every breakaway and chase group that would emerge as the race thundered along. With a total distance of 50 miles, the Tidewater Classic was short on distance for a Category 1-2-3 Road Race, but where the racers had less miles to travel, it made for a higher speed and more active and exciting race.
In the ‘move’ of the day, Bruno Neto rifled himself into hard charging 8 man breakaway. Once Bruno’s group was out of site, a chase group emerged from the main peleton, and Sunny Gill was keen to pounce in. Meanwhile, Custer hung out in the third and final group on the road, playing the waiting game.
As the miles ticked nearer to 50, all three groups began to slowly come together. After a barrage of chasing, the peleton was ‘grouppo compacto’ with only a few miles remaining.
Custer, Gill, and Neto all held tight at the head of the race and the speeds wound upwards, and Bruno layed out some heavy pacework to keep his teammates in position and out of trouble. The finally was a drag race for the top 10 positions, with Dan King of Virginia (relative of Ben King) taking the win. Gill and Custer hung in for 5th and 6th respectively, within a few wheel lengths of Dan’s finishing stride.
It is still February and still (usually) cold out, but we are back to racing our Caad 10′s!
Team Bike Doctor is excited to launch a new blog feature called Eating Well presented by Mayur Kabab House! This monthly, regular post, will talk about awesome recipes, alternative foods, and some great ways to cook. Team Bike Doctor is proud to have this regular feature supported by local D.C. restaurant Mayur Kabab House, which serves some of the area’s best Indo-Pak foods!
Time Crunched Fancy by Pete Custer
My wife and I are busy. She balances her 9-5 with triathlon training, coaching, and monthly Reserve Duty. I have less on my plate; just work and cycling, but I also lose an astounding number of hours keeping our stable of sports and fitness gear organized, working, and maintained. On top of this, we are DC sports fans, so anytime the Caps, Redskins, Nats, or Wizards are on, we are probably glued to that. We do NOT have any kids or pets, so I can’t even imagine how time crunched a parent and weekend warrior athlete must be. For Melissa and I, there are three massively important things we address every day to stay fit, healthy and happy: Nutrition, Activity, and Sleep!
Activity can be anything you want it to be, for us, we are usually cramming in 60-120 minute workouts in after work, and then hurrying to prep a healthy, balanced dinner, and then hit the hay ASAP. This usually leads to simple but tasty meals with an emphasis on quick prep time and ease of cleanup. Meal time is an important time of the day to relax and bond with your family, so make sure you enjoy the food and the company!
Once every week or two, we like to ‘bust out’ the fancy steak dinner, which is a personal favorite. The recipe is simple: cook beef tenderloin to desired ‘doneness’, and make a quick side of your favorite grain, mix with your favorite vegetable/s, and throw in your favorite sauce! Here is my iteration:
Beef Tenderloin (1.5″ thick slices per serving or thereabouts)
Entire Box of Quinoa
1 Head of fresh Broccoli
Prep: Be hungry. Remove your tenderloin from the fridge and let it sit at room temperature for between 15 minutes to 1 hour.
Steak: First, you will need an aluminum pan (I prefer it to a non stick, and will be quicker to scrub clean than a cast iron). Let the pan preheat on your stove on medium heat. Season the steaks with sea salt and ground pepper as desired. (I like to get an light, even coating of salt on each side, and then go to town with the ground pepper!) Once up to temperature, add a half a tablespoon or butter to melt in the pan, along with a quick dash of olive oil (the olive oil helps to boost the smoke point of the butter). Once the butter is melted, place the steak in the pan and increase the head to medium-high. Cook each side for 4 minutes, turning only once. After both sides have cooked for 4 minutes, remove them from the pan and serve them up on waiting plates; they need to rest for a few minutes as you finish the rest of the meal!
Quinoa: Cook the whole box per the directions!
Broccoli: Cut the crowns from the head and steam them per desired ‘doneness’! I prefer mine very al-dente.
Once finished, toss the broccoli in the quinoa with siracha. Serve with the waiting steak! Eat/Consume/Devour!
This dish is very simple to make, very square on nutrition, and MASSIVE on enjoyment! Perhaps the best part of this is how simple the cleanup is!
Eating Well presented by Mayur Kabab House is a monthly post that talks about awesome recipes, alternative foods, and some great ways to cook. Team Bike Doctor is proud to have this regular feature supported by local D.C. restaurant Mayur Kabab House, which serves some of the area’s best Indo-Pak foods!
Team Bike Doctor gathered together on Sunday, January 12 for another edition of our classic winter route from Glen Echo park in Potomac, MD. 60 miles of road riding heading out towards Sugarloaf on the awesome Belgian like roads of Montgomery Co.
Most of the team was on hand, as well as a few of our newest members. It was great to catch up and get to know each other as we settled in for a solid ride. The weather cooperated, and we made a quick stop for fuel at Dickerson mart before heading back home.
Team Bike Doctor is really looking forward to another season in MABRAland, and we hope rides like this will be the foundation to another great year.
After a successful end to my 2013 road season, I decided that I needed to become more serious in my time trialing. I decided to replace my current time trial bike with something nice, new, and shiny with electronic shifting. Also, I was never really happy with the way I setup my time trial bike and knew that I should get a proper fit by someone who had experience with doing time trial fits.
Chris Richardson of Bike Doctor Waldorf has years of experience doing bike fits and also has the state of the art Guru bike fit system. For those who have never seen a Guru bike fit, its quite amazing. Chris first took some basic body measurements and then inputted them into the Guru bike fit computer. The computer then adjusted the seat and handlebar position based on these initial measurements. I then rode the bike and we made some more changes and measurements, constantly iterating between various parameters of seat forward/aft, height, bar forward/aft, height, and aero bar placement.
After about 30 minutes of changes, were were nearly dialed into the right fit. During this process I gave Chris feedback on what felt better or worse. The best part of the fit was that I could say “move the seat up 3mm” and then Chris could instantly adjust the seat without me having to even stop pedaling. This instant feedback was quite amazing as I could instantly tell if the new position felt better or worse than the prior position. Chris then used a motion capture video system to see how my position changed on the bike as I was riding from endurance pace to threshold pace (aka riding on the rivet, or end of the saddle). After about 1 ½ hrs we were done. Chris then takes the data and post-processes it to determine your reach-stack position so he can find you the best bike for your physiological dimensions.
I will be ordering my new time trial bike soon, and after it arrives and is assembled, Chris will use my previous measurements to setup the bike for me. I am really looking forward to getting my new time trial bike and having it fit like a glove!
I would highly recommend anyone who is going to get a new bike (time trial, road, or mountain) to get a fit prior to ordering their bike. You might be surprised by how nice it is to get that exact fit done on the Guru machine and then how easy it will be to transfer that fit to your brand new bike!
More details on how the Guru system works can be found below:
Bike Doctor is pleased to announce an introductory cyclocross clinic coming up on September 1st. The clinic is returning again this year after a successful inaugural edition in 2012. This will be a 4 hour long clinic geared for those with little to no experience who just want to get down the very basics that are needed for racing cyclocross. We are also kicking it up a notch this year with Crosshairs Cycling on hand to assist with end of the day mini-races and assorted cross-related shenanigans.
You do not need a cross bike to participate, but a bike with knobby tires and off-road appropriate clipless pedals will provide the best learning experience. A mountain bike would work just fine. A helmet, however, is required.
When: September 1st, 2013 from 10am to 2pm
Where: Rosaryville State Park in Maryland.
Cost: $10 and attendees are encouraged to register in advance using paypal to email@example.com. Please include the names of those attending. Juniors are FREE–just email us with their names! Day-of registration will be $15, however, we recommend that you register in advance as we reserve the right to close off day-of registration if we reach capacity.
More information on the clinic is provided in the flier linked below. Please tell all your friends who are on the fence about trying cyclocross or may have never even considered it!
View the Clinic Flier
This weekend Team Bike Doctor traveled to western MD/WVa to take on the inaugural Mountain Massaccree. With cool weather and over 8200 ft of total climbing, Team Bike Doctor worked hard all day to take control of the race and deliver Ian to the base of Accident Friendsville gravel climb with the lead group. Ian and Jake Sitler had a tough battle up the final climb with Ian finishing first over the climb. Ian then rode solo to the finish line up the last 1.5 mile paved section.
The next day Team Bike Doctor traveled a little further east to Tucker County. With a slightly new course the team was a bit unsure how the race would unfold. Once again the team delivered Ian to the base of the final Category 1 Sugarlands Climb in perfect position. With the pacing of Nick Waite up the final climb Ian took his second win of the weekend!
Thanks to all the sponsors for helping make a successful weekend as well as to Kyle Yost and JR Petsko for putting on some of the best and hardest road races in the mid-Atlantic (~WVa) area!
In his own words:
One of the few Pro XC races I do (ok, maybe just 1/yr) is Greenbrier. This was my 4th year doing it and I always seem to crash at least once and wind up placing well despite the crash. This year was no different. The week leading into the race I over-did it a bit (15 hrs) and was not feeling all that great during the warmup. I figured if I got top 10 and made some good money, then I would be happy.
Well, the gun went off and we all rolled into the single track, very slowly. Actually, it was so slow I rear ended my friend Zack and fell off my bike. Once off my bike, I attempted to jump back on, and fell off again (see, this is why I don’t do CX). Now being the last person in the pro field, the pressure left off and I started to get things rolling again. Well, then my power meter started crapping out on me, which was fine I guess even though it was working great the entire week. So after half a lap I finally caught up to the middle of the field and rode with Jeff Dickey, who was stopped and fixing his bike. He quickly got back rolling and we proceeded to start picking off riders during the day. We both kept a really good pace the entire day and know each other’s strengths from training and racing together a lot. It was very nice riding with Jeff throughout the day and really pushing each other. I was really impressed with his climbing throughout the day, which was really starting to wear on me. On the 3rd lap I missed a switchback and nearly crashed, which Jeff tried to pass someone on the 30+ mph downhill and clipped a tree. On the 4th lap I missed my feed bottle, and just figured I would keep riding anyways. It wound up not being a big deal thankfully since it was cool enough outside.
Finally on the 5th and final lap, Jeff turns on the after burners and crushes up the first short climb. I was struggling to stay with him but it was worth it. We worked up the first real climb and caught up to the leader, Cameron. Jeff slowed down a bit to give Cameron some space since they are team mates, but I went around Jeff and got onto Camerons wheel. I followed him down the 30+ mph downhill and then went around him and attacked up the final climb. I knew I had to get some space between them before the final muddy section because I am always so slow through there. I put a few seconds on Jeff up that climb, but he caught me right before the muddy section and really laid down some good skills and big power. Once through there he had a few seconds on me and I sprinted to try to catch up, but no luck. I rolled in 2nd 10 seconds behind Jeff. It was an awesome race and a great win for Jeff at such a big race. I was really glad to get 2nd place in such a big race with some of the best pro mtb racers on the east coast.
Many thanks to:
Bike Doctor for the support
Potomac Velo Club for putting on such a great event for over 600+ racers throughout the day
Jan from Bike Kinetics for letting us all travel up to Greenbrier in the big green bus
Bayar for driving us there and back safely!
Please see the full results listed here:
2013 Race Results
Results will be available at USA Cycling and BikeReg shortly.
Thank you to all who came out to help make this MABRA season opener a success for yet another year. The park has enjoyed having us, so thank you to everybody for representing bike racing in general in a positive light. We hope to be back next year for Black Hills #4, in what perhaps can remain a staple in our local racing scene for years to come.