GamJams.net: Where Mid-Atlantic bike racers roll

Winner's Notebook: Mike Fawell on Jefferson Cup

by David Kirkpatrick, Features Editor

One of the great truths of Cat 4 races is that everyone rides defensively until the race ends in the inevitable field sprint.  Jeff Cup is one of a few courses in the region where a determined rider or small group can split from the field, as Mike Fawell and Ryan Simpson did last year.  Launching an attack on the Blenheim Road hill on the final lap, Fawell and Simpson held on to finish nearly 40 seconds up on the chasing field.  Here, Mike Fawell takes us through his prep for and execution of the race.

Winner's Notebook: Jefferson Cup
Mike Fawell, HPC

Given that this was my first "real" season as a bike racer, I knew that I was in need of some guidance. I spent the previous year experimenting in the multi-sport world and doing just enough mass-start bike racing to get my Cat 4 upgrade. I was extremely fortunate to have the folks at HPC (Hefler Performance Coaching) take me under their wing in the fall of '08.  After a full off-season of being on what we affectionately call "the program", I rolled into Jeff Cup with a handful of Cat 4 races under my belt and more fitness than I had ever known. This was certainly a race I wanted to do well in. I spent the week prior to the race trying to gather as much intel as I could. Although I did not have the opportunity to pre-ride the course, I was able to drive it a few times. It was really helpful at least see the course and commit a few of the landmarks and distances to memory.
 
My plan going into this race was to try and get away. That meant job #1 for me was keeping my nose out of the wind and staying out of trouble. I knew that it was going to be virtually impossible to go alone and stick the move, so I made a point to observe the rest of the guys in the field for most of the day. My goal was to find (and hopefully recruit) a couple of guys who were willing to give it a go. Although I had reached out to a couple of guys during the course of the day, I really didn't feel like I had made any solid alliances going into the last lap.  Things played out fairly typically during the first couple of laps, with a few fliers and small-group attacks, but nothing that looked too threatening.  
 
As we passed the start / finish to begin the bell lap things began to heat up a bit. Almost immediately a small group of 2 or 3 opened up a gap off the front. Right on cue, my lone teammate (Chris McMillan) bridged up and off they went. They had pretty good representation back in the main field, so everyone was content to kind of watch it roll away...perfect! At this point, I went to the front.  My plan was to reel these guys in right before we reached the sharp turn and launch a counter attack on the uphill section right after.
 
Everything unfolded pretty much as I had hoped. We gobbled up the break just after the turn as we started the short climb. I made sure to be in the top five entering the turn so I would be free to make a move on the uphill. While I was waffling on whether to go or not, Ryan Simpson rocketed out of the pack and opened up a good sized gap on the uphill. Nobody did anything. The guys from the break were obviously tapped and the field seemed unwilling or unable to respond. To me this was a really good sign...this could be THE move. So up out of the saddle I went. Once I bridged to Ryan we instantly began working together, each of us taking good hard pulls. About two miles out from the finish we heard that our gap was 20+ seconds. I felt really good and made a point to be pulling as we approached the final turn. I gave Ryan a flick to pull-through on the inside line and jumped on his wheel as we began the long home stretch. I was in the perfect position and was able to rest up and then come off his wheel for the win. 

--

It always pays to know the course.  Whether you’ve raced on the course before (ideal), ridden it, or driven it, knowledge helps.  Fortunately for you all, The Extra Gear has produced an excellent video preview of the Jeff Cup course. In last year’s Cat 4 race, Mike and Ryan attacked at the classic launching point, exactly according to script.  The Extra Gear’s video was well publicized prior to last year’s event, yet that didn’t prevent their move from working.  Once they launched their attack, Ryan and Mike committed 100% to staying away, working together until it was sure that they would decide the win between themselves.  Jeff Cup is one of the events in which the course plays a significant role in how the race plays out.  Develop and use your familiarity with the course to your advantage.  

--

David Kirkpatrick is a Features Editor with GamJams. He is enjoying growing fame through his blog Flamenco Chuckwagon, and as promoter of the lauded Lost River Classic.

Winner's Notebook: Tom Soladay on the MP Murad Road Race

[This Winner's Notebook comes from Tom Soladay, formerly of Lateral Stress Velo and now racing professionally with Team Mountain Khakis. Tom won at Murad in 2007.]

Winner's Notebook: MP Murad Road Race
Tom Soladay, Team Mountain Khakis

A general tip: The course itself is not challenging, so expect a lot of attacks. It is easy to sit in the field and can be hell to get off the front of it. Be near the front when the race turns off of River Road and onto Hughes. This is the road you finish on and there tends to be a cross-headwind, putting most riders in the gutter with no wheel to draft. It is often where breaks establish themselves and can be the hardest effort of each lap. Also, it is a long sprint where wind will play a big factor. Be sure not to open up your sprint too early. My advice is attack when the race is hard. If you wait till it eases up, half the field can follow your wheel. Don’t forget to pick your moments, have fun and most importantly... RELAX!

Winner's Notebook: Sonja Evers on the Giro di Coppi

[Ladies, listen up. Below you'll read not only how Sonja Evers won the Women's Race at Coppi in a long solo break last year, but also glimpse her motivation for 2008 - the coveted Coppi Bobblehead. Read on.]

Winner's Notebook: Giro di Coppi
Sonja Evers, C3-Sollay.com

2007 was my second year to race Coppi. Because of its hilly nature, it is a good course on which to establish a break and the race tends to lose riders early on. Until this year, the women’s races were only open to the Cat 3s and 4s. This year we’ll have a women’s 1,2,3 in addition to the 3,4 category. How cool is that?

In 2006, I found myself in a 5-person break in the second lap, and we were able to hold on until the finish. We worked well together from the start, taking turns pulling, with the stronger riders pulling on the hills. Unfortunately, I was so excited to be in a break, I did a lot of work, and found myself struggling to keep up in the finishing sprint, ending up 5th out of 5.

I learned a lot from the break in the 2006 race, and as Sean mentioned in his write-up, there are several opportunities to break on the course. Last year, I attempted several times to break, first on Old Baltimore – great place since there is no yellow line – and then later on One Hundred Road. I was hoping for a few riders to break with me, but no one seemed interested. At the time, I thought perhaps the other riders were trying to keep me solo to hang me out to dry. At first I waited for someone to bridge or the pack to chase. I wanted some help in establishing a solid break. When I realized no one was interested, I put my head down and committed to a break. I wound up being in a solo break for the final 2 laps to the finish. Later, the 2007 Cat 4 Coppi winner, Christina Briseno, told me that riders were reluctant to chase for fear of blowing up, working to hard and/or losing the finishing sprint. Certainly these fears won’t be an issue in the championship race with a 1,2,3 race which promises a field of strong riders representing several local teams. Any number of riders could win the jersey – and hopefully a Coppi bobblehead – a must have cycling trophy!

Tips for Coppi:

1. Don’t try to break too soon. Wait until halfway or so. When you do go, commit.
2. Stay towards the front, especially halfway through the race and until the end.
3. Know your competition and who to watch.
4. Consider Old Baltimore the Start/Finish hill/One Hundred Road for a break or an attack.
5. If you find yourself in a break, evaluate it and see if it contains the right mix and team representation before committing to it.

Coppi is one of the most fun courses in the MABRA and 2008 promises to be one of the best Coppi races ever!

Winner's Notebook: Squadra Coppi's Sean Ross on the Giro di Coppi

[Racing the Giro di Coppi is hard. Winning it must be even harder. Sean Ross (Squadra Coppi) would know. As a Cat 4, he won the 3/4 race out of a long breakaway. Below is his advice for some sweet suffering come Saturday.]

Winner's Notebook: Giro di Coppi
Sean Ross, Squadra Coppi

Some people would say the Giro is one of the most difficult races in the MABRA area.  With the number of racers dropping from the pack at last year's event I would agree that this course is friendlier for climbers than crit-sprinters.  (One unfortunate chap was dropped on the first climb.)

Because the event is in September this year the weather should make the races even more competitive for those coveted MABRA Champion jerseys.  Dehydration and overheating shouldn't be an issue.  The weekend forecast calls for thunderstorms, which may turn some people away.  I'm not sure how rain affects a race: are people more conservative and wary?  If so, use it to your advantage when attacking.   

The Course

This is probably typical of most road races: the first lap is like a warm-up lap, the next lap picks up in pace, and then the race begins somewhere near the halfway point.  A few fliers or small-group attacks will go off the front for about the first half of the race.  No one with any semblance of strategy should take interest. Teams will organize, hopefully, and draw them back. The Giro Men's 3/4 last year had the winning break attack after the second lap (halfway into the race).   

Teamwork is essential to winning this race.  Designate strong climbers as the attackers during the race, and if a breakaway doesn't stick, use a lead-out plan for the sprinters.  It couldn't hurt to have some mates attack to open up the field a bit.  People should know their roles and use it to the maximum to make things interesting and set up their teammates for victory - for the jersey. 

If you don't have much of a team, be selfish and look for strong individuals to join in breakaways.  By this time of the season, if you've consistently raced all summer or stayed current with results, you probably know who to look out for.  Follow them.  Most importantly, stay near the front so you can make a move and not simply watch from the back.  It's usually pretty easy moving up on hills, too, because the pack isn't congested.

I would suggest using the first road after the finish line marker, where you go down and then up into rollers, as a good attacking point.  Or use Old Baltimore, the unpaved-like road in the trees/wooded area that climbs a bit, as another attacking point.   I attacked on the short, steep section of Shiloh Church Road before the longish descent into Old Baltimore to bridge to the breakaway.  It took a lot of power, hurt, and took me a few minutes to recover, but, as with anything, willpower will take you pretty far.  I wanted to catch that break and didn't stop pedaling until I joined them.  My legs were screaming.  My lungs were a vacuum.  But I ignored everything and pedaled, standing up for that extra leverage when I couldn't go anymore.

Most people probably wouldn't use the following tactic.  I've tried it a few times and it at least made sitting in a pack tolerable if it doesn't bring intended benefit:  talk to racers of other teams, especially those who you know are strong, and attempt to workout a plan during the race to "alliance."  If you're going to attack at point B, tell someone you think would be interested to follow.  If a break is away and you want help to bridge, tell an interested racer.

Attack together, bridge together.  It forms motivation and commitment.  And it makes the races more fun!  Races are different so you should be able to conjure up something during the race.  If others hear you, they may be willing to help, too.  Or if they aren't, the worst they can do is attempt to bring you back.    I've always thought, "People can hear you, but can they do anything about your talent and willpower?"    There's another way of phrasing it as well:

How much do you want that jersey?

Sean didn't win himself a championship jersey from last year's Giro, but he did earn a GamJams Featured Photo (photo courtesy of Jim Wilson).
 

Winner's Notebook: Nick Bax on Highway to Heaven Hill Climb

[2007 was the inaugural Highway to Heaven Hill Climb. At 0.8 miles, it's the shortest race on the MABRA BAR calendar. But at 3-5 minutes of pure, unadulterated, lung-searing suffering, it has the highest pain to pedal stroke ratio of the entire season. The best time in 2007 was set by Nick Bax of Hot Tubes Development, who humbled the haughty hill with a time of 3:15.05. With great form coming from Junior Natz, Nick is returning to the hill this year. Here's his advice for flattening the climb.]

Winner's Notebook: Highway to Heaven Hill Climb
Nick Bax, Hot Tubes Development

Highway to Heaven isn't your typical TT. (Unless you do a lot of 1.3km-long uphill sprints, in which case it is typical.) So ditch your disc-wheel and aero-helmet. Instead, pick up the lightest set of wheels you can find. And don't race with a water bottle. You shouldn't have time to drink.

Last year, after pre-riding the course, I mentally divided it into 3 sections. The first section of the course is very steep and has a banked curve in it. The middle section of the course is extremely steep and curved enough that you can't see the top. The third section of the course is steep but it's straight and you can see the finish -- a good source of motivation.

I suggest hammering as hard as you can for the first section, as going fast won't hurt yet. When you reach the second section, just keep pedaling as hard as your legs can handle.

You'll probably be really tired when you reach the third section -- your legs will want to quit. At this point you can take the easy way out and tell your legs that "you're almost there," or you can do what I did: shift into your big ring and grind your way to the finish.

Good luck and make sure to warm up well!

Nick Bax climbing to victory at the 2007 Highway to Heaven TT. (photo courtesy of Roger Eastman)
 

Winner's Notebook: Jason Gundel Wilmington Classic

[ed: Positive feedback from the last Winner's Notebook Install ments, so we're going to keep at it. Last year the Jason Gundel Wilmington Classic was the MABRA Senior Crit Champs, so the competition was intense. It also rained, and T-storms are threatening again for this year. Here's some advice from Pete Custer, who won the Cat 4 events from a 2-man break that stayed away for over half the race.]

Winner's Notebook: Jason Gundel Wilmington Classic
Pete Custer, Immediate Mortgage / Artemis Elite

 

The Jason Gundel Wilmington Classic is one of my favorite races of the year: it has a downtown setting, an exciting course layout, and a finishing stretch that lends itself well to drag-race sprints.

Take some time to arrive a little bit early: you have to find street parking which may or may not be close by the course.  Warm up well.  Speeds get high here, so make sure your legs are loose and acclimated to the effort you will have to make.

The important features of this course are turns 2,3,4, and the backstretch.  Those turns put you onto a narrow part of the course, and the road gets a little bumpy between the 3rd and 4th turns.  Position yourself well to keep from scrubbing speed, as turn 4 exits you onto an uphill grade, which is not the easiest spot on the course to close gaps.

If I remember correctly, the backstretch was where the wind was last year.  It is also the spot that I found easiest to move up.  If you are in a breakaway, try to alternate who takes turns in the wind.

Last year we watched Josh Frick ride away from a group of very choice riders, largely due to his efficiency in navigating the course in the wet conditions.  These Wilmington courses are generously wide, so use as much road as you need in order to conserve your energy and keep your speed.

The finish is wide open.  If you have a long kick, you can look to make your move at the turn onto the hill before the final right-hander:  this is where a field of pack sprinters are bound to be looking at each other, waiting for someone else to lead out.  If you happen to be one of the said sprinters, make sure you have a teammate with you at the end.   

Pete looks happier than this when he wins. Photo courtesy of Kevin Dillard at DemonCats.com.

Winner's Notebook: MP Murad Road Race #2

[ed: Here's one more Winner's Notebook for Murad tomorrow. This tip comes from Tom Soladay, formerly of Lateral Stress Velo and now racing professionally with Time Pro Cycling. Tom will be in town this weekend, not to defend his Pro/1/2 title at Murad, but to lay down some heat at the CSC Invitational. He knows what he's talking about. Pay attention.]

Winner's Notebook: MP Murad Road Race
Tom Soladay, Time Pro Cycling

A general tip: The course itself is not challenging, so expect a lot of attacks. It is easy to sit in the field and can be hell to get off the front of it. Be near the front when the race turns off of River Road and onto Hughes. This is the road you finish on and there tends to be a cross-headwind, putting most riders in the gutter with no wheel to draft. It is often where breaks establish themselves and can be the hardest effort of each lap. Also, it is a long sprint where wind will play a big factor. Be sure not to open up your sprint too early. My advice is attack when the race is hard. If you wait till it eases up, half the field can follow your wheel. Don’t forget to pick your moments, have fun and most importantly... RELAX!

Winner's Notebook: MP Murad Road Race

[ed: Here's something new on GamJams. You've seen BJ's Coach's Tips for a forward-looking view at local races. Now complement that with 20/20 hindsight, as winners from last year's race give some pointers to this year's combatants. The first one is from Keith Gerarden, who broke away from a stacked Cat 3 field at Murad in 2007 to take the win in a two-up sprint. Keith is from Chapel Hill, NC and races for Triangle Velo.]

Winner's Notebook: MP Murad Road Race
Keith Gerarden, Triangle Velo

1. Pay attention to the conditions of the day and adjust your strategy accordingly.  Last year, it was very windy during the race.  I wasn't sure that our break would stay away, but once my breakaway companion and I were out of sight of the peloton, we were able to manage our effort to take advantage of the calmer sections while limiting time losses where the wind made the course hardest.  I put in my final attack with 200 meters to go, riding into the wind, and was able to open a gap on my companion that would have been very difficult to close since we were both then fighting the wind.

2. Pre-ride the course if possible, especially if you aren't familiar with it (and take the turns at something close to race pace).  I found that the fast slight downhill coming in to the second-to-last turn had us hitting speeds that made that turn challenging, and it took me by surprise on the first five or so laps.  Ride heads-up so you aren't flying along straight when you realize you suddenly need to bleed off speed and corner hard!

3. If you're a sprinter, I can't help you because I'm not much of a sprinter- but if you are one, you know your game.  For the breakaway-inclined folks out there, expect a bunch of early attacks to be reeled back in.  Watch for a time when the bunch seems to be tired of chasing the attacks, and when you go, go HARD.  Into the wind, on one of the sections with some elevation change, or near a corner are good choices because those elements can help to confuse a chase.  When we went a few laps into the race, we put our heads down and hammered for a long time before we even dared to look back- fortunately, when we did, there was nothing there!

Good luck!

Keith Gerarden (2nd wheel) follows Greg Vadas into the final corner at MP Murad in 2007. Gerarden won the sprint, but Vadas - racing for a MABRA club - was awarded the MABRA Road Race Championship jersey.