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Hello Cyclocross Fans!

Colorado Front Range Cyclocross from Celin Serbo on Vimeo.

What an amazing weekend! The camp was an absolute success. It was incredibly fun to participate and help out where I could amongst these behemoths of cross. The preparation was amazing by Frank Overton of FasCat Coaching, Albuquerque native and uber-coach to cross hardmen John Verheul of JBV Coaching and Boulder’s own Brandon Dubba Dwight. The camp also had phenomenal support from Donn Kellogg of Clement tires (and each participant got a free set of the new Clement PDX mud tire. Amazing!). Let me give you the blow by blow of the weekend….and if you’re on the fence for doing a camp or you  think you’ve “already got it”, etc, think again and try and make it to next year’s camp. Amazing time spent.

Day 1: Welcome to the camp, fitting and VO2 Max testing

To begin, the camp had some great and passionate participants: Denver-Boulder locals Tim, Ed, Doug and new Boulderite Dave Hackworthy.  Dave is an Elite and U23 rider and Worlds and Euro Camp Participant for new the new Clement | Ridley | Boulder Cycle Sport team. We also had Wes from Indy and Joe from Idaho. Great characters. Make no mistake: This was a crew of passionate ‘crossers who want to get their game dialed. The skill levels ranged from first season to Pro. If a Pro rider is in the midst, you should be too! Everyone should continue to learn. It’ll make you fast!

The first day was spent with essentially a 3:1 ratio of coaches to camper focusing on your fit and your fitness. It was a true 'lab coat' session and wonderfully educational.

Coach John V used 20 + years of experience (and coaching many of YOUR heroes on the cross scene to huge seasons and World Championship podiums) to get YOU dialed on your bike. This is not a road bike fit for your cross bike. This is position-forward, milk-the-power fitting specific for your cyclocross bike, your style of riding and of course your physiology.  The software programs used (primarily Dartfish) were amazing. You could see in amazing slow motion how various changes would radically improve your position which by extension improves your power and most importantly ‘freshness’ on the bike.

While one camper was getting fit, another was in the VO2testing torture chamber. FasCat coach Krista would work with you on the VO2 max/lactate testing. I’d never had this done before and it was…frickin’ hard!

The VO2/lactate testing was very ineteresting. It involves a radically hard ‘escalation’ of effort starting at 150 watts and progresses in blocks until you’ve reached your threshold.  This could be 350 watts for some, 5 or 600w for others. The interesting part is how the body manages lactate during this load. I was told that I was at 2x the amount of lactate produced than any other camper at my threshold (400+ watts for roughly 60 seconds at the end of my testing). Good? I still need to get the analysis walked through but it’s really how you process lactate and manage it under load. Trust me, no Lemond am I but having the data is better than NOT having the data! I am better prepared with how to handle it during races.

To get your lactate measured, you offer your finger for prick

ing. You can see my right hand in the picture to the left about to get pricked. Or, here’s what it looks like close up (right)…

So, again, the effort was massive and was (for me) the first depth I’ve done since coming back from busting myself up. But it felt great to go fully cross-eyed for the first time in 9 weeks.

While one camper was being fit and another wired up in the hurt box, Rebecca’s incredibly capable hands as a PTA would ensure your muscular/skeletal system was in good order from the exertions you were putting out. She was also critical in the fit process to ensure your body dimensions matched the bike fit spot on to keep you injury free…

Day 2: Equipment and Skills…

Saturday morning was a cross geek’s dream. We spent considerable time diving into low level details of cyclocross equipment. Brake set up, tire pressure, gearing ratios, running double versus single rings….you name it. It was discussed. Brandon painstakingly walked the campers through all these details and answered everyone’s questions.

We then kitted up and got ready for our day-of-skills training. We would do an AM session at a large thickly-grassed park, the afternoon session at the infamous Elk’s Lodge: where legends are made and hearts are broken every Wednesday morning.

The instruction and training was infinitely low-level. All ninja tricks were exposed to the campers to ensure fluidity and fun. The smoother you are, the faster you are, and it all adds up to more smiles and podium potential.

For our skills sessions, Paul from CrossPropz was a huge help to the camp by providing TONS of his portable barriers. We had them spread out essentially in mini-courses on the grass with Coach Frank equipped with Dartfish taping EVERYONE’s game.  We'd come through the barriers over and over again. We would watch the films, rewind, critique and try again until ALL the campers felt great and proud of their improvements. Everyone was markedly faster through barriers after seeing themselves and having some of the best coaches in the industry work with them to refine their game. Between sessions, we’d go back to the plush HQ of FasCat Coaching and analyze everyone as a group. It was enlightening to hear everyone help eachother out, no holds barred, just to ensure their camp-patriots were faster…

Later in the evening before team dinner, Coaches John and Frank got together with campers one-on-one to walk through individualized training plans…a HUGE part of this camp’s draw. Campers are worked with on their goals for the season and plans were created accordingly…for each individual. Amazing.

Day 3: Putting it all together…

The prior 24 hours were intense. Tons of watts put out, tons of hot laps put in and LOTS learned. Yet, still tons more to try out! In the morning, coaches John and Frank talked through a general philosophy of training for cross to ensure freshness by the end of the season (sound familiar??). We also talked of how to efficiently warm up. I did a small contribution on race day rituals....quite fun to articulate some of the ninja tricks I've learned over the last 14 years of racing this beautiful sport...

Hot laps and more instruction on handling off-cambers and run ups happened Sunday, the last day of the camp. Coach John dialed in everyone’s technique to show how to save energy, be strategic in taking ‘your space’ through barriers and finding lines that you’d NEVER think about. Only that amount of experience can show you these details.

If you’re interested and have plenty of time to waste, you can look through my Flickr album for the camp. Or, feel free to leave comments to ask any questions about it. Worth every second.

I HIGHLY recommend the camp, or any camp you can attend if traveling is hard to do no matter where you *think* you are in your cross ‘career’. You…Will…Learn…LOTS! You’ll also make some rad new friends in the process who share your passion for what we do on any given weekend in the fall.

Hup hup, buttercups! What did YOU do this weekend to get your head in the game for cross??

P.S. Our camp had Space Legs? Did yours? Ha!

If I wrote this post on Friday, it’d been all interwoven with fairly bad references to piano wire, depression, rainy days and woe-is-me’s. But alas, things change, don't they?

I don't write as much as I used to. I ride less. Every opportunity to is precious. The peloton that is life has just accelerated and I am pinned. Hoping I can stay with the group. But I did this to myself. I am in control.

But even with all that goes on these days, the focus on those precious times you can get out are so anticipated. I can not be one of those people who refuse to ride because they aren't as fast, or aren't as 'in form'. What the hell does that mean to a 40 year old husband and father anyways. Riding is my attachment to my youth. Me best memories.

So, I suit up. One leg at a time into the chamois. I throw my leg over my bike and rendezvous with my friends. Like kids. We ride and talk. Everyone is pinned with what life is throwing at us  I learn. Everyone is trying to do the best they can for their families. It’s what makes the people I choose to surround myself with beautiful.

The group ride is church for our set. Therapy at its purest. Some have the need to go off the front and put pain to the rest of us. Others  need to wheelie and table-top like little boys. We do these things and we all smile. We are alive and for the moment, the ‘real’ world is put in a compartment with its lid shut. No thoughts of deadlines. No thoughts of intervals. Just riding. Little reminders of why we commune in the woods.

We hit some intensely fun singletrack right by our houses this weekend. All from our garage doors. Deadly steeps up radically hard double track trail bringing us up to vistas that prove you really are in Colorado…and all this is available without getting into cars.

A short sneak peak at a slice of our day. The GoPro belies the steepness.

OHV Trail System Boulder (Scene 1) from Gregory Keller on Vimeo.

More of the goodness followed...

OHV Trail System Boulder (Scene 2) from Gregory Keller on Vimeo.

Commune with your friends as often as possible. For those that ‘do’, there will always be imbalance and the need to ensure not only you, but those that surround you are taken care of. It makes getting together for your penance that much more sweet.

All fancy with a press release...

What a rad day! On a whim I tweeted about putting together a little 'cross ride through the snow and low and behold I think we had 40 some odd folks! What a GREAT day of spinning through great snowy trails, recounting 'cross stories and hearing the excitement for 2010's cross season...8 months away!!

We rolled a classic course from Amante, an obligatory and honorary roll through Elks and on through fantastic snowy trails through Gunbarrell and back on into Boulder. Lots of pit stops, lots of laughs and no one gets dropped attitude.

To give you an idea of the nonsense and shanannegans, behold Boup's new GoPro cam...

Boulder 'Cross Fondo Part 1 from Gregory Keller on Vimeo.

A propor Fondo must conclude with a beer (or 10) so we all cruised over to Casa de Keller for some apres' ride delights. Once well lubricated we all participated in watching Brian Patrick's videos of CO States to observe Ward's snotcicle and Spencer's awesome superman crash...

All in all a GREAT time and so happy we could all hang and flow through the woods for a couple of hours.

Until next year!! HUP HUP!!

Pics...

Created with Admarket's flickrSLiDR.

The WB and I got out for a snowclocross ride before work this AM. Wednesday Worlds-style without all the intervals. Boulder is beautiful with a blanket of the white stuff.

Ward and Keller - Wednesday Worlds Dec 2009 from Gregory Keller on Vimeo.

Ward and I spun out and had a great time reflecting on our seasons, longing for next year, snowboarding and of course what tubulars to run next year. Good times.

Ward's steed, pre-dawn.

The secret stairs.

The aftermath.

I am HONORED! I made it into Mark Woolcott's on-going series of athlete profiles in the Denver metro area! As you all know I am pretty geeked up on photography and to have Mark, whose work I ogle over and can only aspire to shoot like some day, take the time to interview me...well I am totally honored.

And clearly, Mark 'gets' me:

When I first met Greg Keller, it was much of a “one-sided” meeting.  Two years ago, I was shooting from the weeds (as I normally do) and from across the course I hear the most beautiful, most beatific line of connected profanity I have ever heard.  I fancy myself somewhat of a connoisseur of the profane. This was music to my ears.

Click here to continue reading Mark's interview...

Thank you Mark! Again, I am honored you'd focus on my old ass for an interview!

Hup hup!

Promoting cycling recreation and fitness for youth

FALL BIKE FEST

RIDE + FOOD + PRIZES + FUN

Wed, Nov 11^th

11 am – 2 pm

Manhattan Middle School 290 Manhattan Dr., Boulder, CO

  --Middle School Cycling Program Concludes With Festival --

The Middle Cross FALL BIKE FEST is scheduled Wednesday November 11 at Manhattan Middle School in Boulder.  The mid-day festival takes advantage of the Veteran’s Day Holiday when Boulder Valley schools are not in session and is the final event of the fall Middle Cross program.

Activities scheduled for the 3 hour event include rides, clinics, food, prizes and a Middle Cross race that caps a season of training and prep races. All activities are free and open to the public.

Several high level competitive cyclists are slated to conduct clinics and activities for the students including Rebecca Much of the Subaru-HUDZ Cyclocross Team, Mike Friedberg of Mafia Racing and members of the Clif Bar Development team.  

Middle Cross (MCX) is a program for middle school aged youth and is currently open to all BVSD middle school students, boys and girls of all riding levels who want to ride a bike with friends in a fun and supportive setting.  Students join a Bike Club at their BVSD school to practice cycling skills as well as participate in various cycling clinics and race events.  There is no charge to participate and most events offer bikes and helmets for students to use if they don't have one. The program’s goal is to promote cycling for recreation and fitness. 

Middle Cross organizers have been offering clinics and scrimmages throughout September and October leading to this final event.  The FALL BIKE FEST is open to all BVSD middle school students interested in all levels of recreational cycling, from beginner to advanced. Middle Cross riders must attend with their bike club or have a signed waiver to ride the course.

Information for participants, participant waivers and anyone interested in volunteering can contact:   mikeeubank@me.com  or  landon.hilliard@bvsd.org

I'll have a race report coming up shortly but this is from Boulder's local paper, the Daily Camera. Have a look see. Some of my favorite people interviewed including Brooke Watts of Cross Partners (e.g. Cross Vegas) and Bobby Noyes...who has pushed this Park selflessly over the last decade and then some.