Monday, April 26, 2010

Tufo Tape

Further to my posting below, I sent an email to Tufo to find out about their Tufo tape compatibility and whether they made glue in tubes to supplement their tape - here is the response:

Hello Mike,
Only tape here, and it is for use ONLY with Tufo tires, do not use on Vittoria,
Vladimir Juhas

And some more information at this link

Tufo Gluing Tape eliminates the time-consuming gluing process for tubulars. Install the tape and tire, remove the tape backing and inflate the tire. The adhesive is pressure activated and ready to use immediately.

# Designed for extreme heat or cold conditions
# Tubular rims should be cleaned with acetone prior to using Tufo rim tape
# When reapplying, old tape should be scraped off first.
# For very wet and muddy conditions, a combination of standard glue and tape will ensure the tire/rim bond
# Sold individually, tapes one tire
# For technical information on tubular tire mounting methods, please go to

TUFO Tubular Tape WARNING!:
TUFO GLUING TAPE HAS BEEN DEVELOPED FOR USE WITH TUFO TUBULAR ROAD TIRES ONLY. IF USED WITH OTHER TUBULAR TIRE BRANDS, THE TAPE MIGHT NOT FUNCTION PROPERLY AND THE TIRE COULD SEPARATE FROM THE RIM. This is because Tufo brand tubulars do not have a raised center seam and the cotton tape is not coated with latex. This construction method allows the Tufo Gluing Tape to fully adhere directly to the full width of the cotton tape of the Tufo tubular.

Sunday, April 25, 2010

4 24 2010 Glue Job

Today I decided to head over to the track after the gym. Couldn't have picked a worse day to test out my Cane Creek Sprint 85 wheels, winds were south at 17 mph gusting to 22 mph at around 4 pm.

Did one flying 200 meter and it was a scary tentative ride, could only manage 13.19 seconds in a 108" gear. I definitely have to get used to having a very deep V rim on the front. I was also not too confident with the glue tape holding the tire on. I didn't want to lean too hard in the turns with an uncertain glue job. I used Tufo extreme tape with Vittoria tires, seems like Tufo extreme tape is not entirely compatible with all brands of tubulars, the tape is essentially made for gluing Tufo tubulars and could be a hit or miss with other brands of tubulars which might be made with different materials.

The uncertainty stemmed from the push test (trying to push the tire off the rim) and crackling sounds coming from the rear wheel. I was told by the ever experienced National Champ, Andrew LaCorte that the sound came from the tire moving around on the rim. This was very unsettling, but not as unsettling as the time when I rode my brand new Bianchi five years ago on the track without realizing the tires were not glued on to the rim, they were just on by tire pressure. I simply assumed that since the bike was new and came from the shop, that everything would have been ready to go. For now the Cane Creeks will be shelved until I get the glue job sorted out. Back to the trusty old Mavic Ellipse clinchers for the flying 200 and match sprints on the prairies of Kissena.

It is always prudent to test out new equipment under relaxed conditions, rather than doing it on race day where you not only endanger yourself but others. One can't be too cautious about double checking to make sure every tire is glued on properly, every nut and bolt tightened, every pedal is seated tightly, every chain is greased and in good condition, especially in the opening week when some bikes are fresh off the shelf and riders are a little bit rusty.

Friday, April 23, 2010

Tapering for Opening Weekend 2010

Short duration standing starts - managed to get maximum power up to 1,232 watts on one effort (40 minute ride).

One 4 minute round of Tabata intervals - power range from 600 to 350 watts (30 minute ride).

I am in a three week taper for opening weekend. Tapering is about maintaining intensity while reducing volume of training and getting enough rest so as not to induce fatigue. I am still doing weight work and plyometrics, reduced the bicycle mileage while maintaining intensity with intervals and short duration maximum efforts. My main focus this year is the Flying 200 meter, and Kilo event. The mass start events I will most likely do well in, will be the one lap Chariot, Kerrin, Win and Out and short Scratch races (less that six laps). Points and Miss and Out races will not be my strong points because my short term recovery is not there. As we get older we have to focus on certain events, gone are the days when I could be jack of all trades. I marvel at the young riders like Colin Prensky who would do an early morning road race in Central Park or Prospect Park at 6:30 am and then show up at Opening Weekend or States at noon and lay down one of the fastest Kilo times of the day.

Here is a book called "Tapering and Peaking for Optimal Performance" you can read some free pages at the link above.

The three main events I am focusing on this year in order of importance with C being the least important and A the most important:

C event = Opening Weekend in May
B event = International Omnium in June
A event = NY State Championships in August

B event = Labor Day September
C event = Misc Training Road Races

Monday, April 19, 2010

Sunday, April 18, 2010

Cane Creek Sprint 85 wheels and 53 x 12 gear

Rear axle diameter on the Cane Creek Sprint 85 wheels is ever so slightly bigger than slot of the dropouts. Had to use a steel file to take off a tiny bit of material from the titanium dropouts in order for wheel to fit. It was an easy fix.

A 53 front Sugino chain ring and a 12 tooth Soma rear cog equates to about 119.3 inch ratio. This ratio should work well for over geared training, such as standing starts and flying 200 meters. It might seem like a big gear, but if you think about it, we use the same or even bigger gears on road bikes.

Japanese Keirin school by Izumi

Written by Izumi from Kissena Track:

I came across a six part YouTube about NIPPON KEIRIN SCHOOL (“NKS” where we ­ messengers visited last summer). It’s in Japanese, no subtitles but the footage are inspiring.

VOL. 1




This one gets interesting. Each Keirin Velodrome sponsors local ‘club’ for inspiring cyclists preparing for the admission test coached by active Keirin racers -- it’s sort a cram school. The video said 1,000m should be around 1’10” (!). I did not know but the footage says, an exception of very few, all Keirin racers took this ‘club’ lessons before admitted to the school (learning Velodrome, riding fixed gear, so on.)

There were only nine so-called ‘honors student’ in Keirin School history. The ‘honor student’ qualifications are:
Flying 200 under 11”30
400 under 23”30
1,000 under 01’08”50
3,000 under 03’45”50 (all at _outdoor_ Keirin Velodrome, mind you.)
The Class of 2008 had a ‘honor student’ who dons the white cap with golden arrow mark, however he’s still learning ‘Keirin’ tactics -- on the footage he blew out ended the last at the practice.

By the way, the Track World Championship was awesome but there is difference at UCI Keirin versus Japan Keirin. UCI one powers against everybody else whereas Japan racers pair up, working together. Good example footage below:

This is the one of four big Keirin race in Japan which held in March (162 top ‘S-class’ racers competed nine days to the Final). #1 White and #5 Yellows are brothers. On the penultimate lap, #1 White ‘pegging’ the front two, #5 Yellow blocked outside made the race quite slow, almost standing start to finish favored their style, getting 1st and 2nd.

Japan Keirin racers pair up for better odds: racers from same region pairs up, or if their Keirin school years are closer tends to work together too. How to predict it and bed your money on them? Keirin race schedule tells all profile of racers. See the copy below:

Saturday, April 17, 2010

Thursday, April 15, 2010

2010 Beacon Cycling series - Trinidad

Bajan cyclist in WI team against World
by Daily Nation

Posted: Apr 8, 2008 12:27 UTC

PORT-OF-SPAIN, Trinidad – Barbadian cyclist Quincy Jones was named to the West Indies cycling team to oppose the World Team in the Beacon Cycling Series that starts Wednesday night at Queen's Park Savannah.

This was revealed yesterday at a Press briefing at the VIP Lounge of Hasely Crawford Stadium, Mucurapo, Trinidad.

The West Indies team also includes five riders from Trinidad and Tobago – Elisha Greene, Emile Abraham, Winzy Mohammed, Joshua Alexander and Christopher Sellier. Also making the grade are Guyanese Marlon Williams and Onell Samuels of Jamaica.

The series, the brainchild of the Beacon Insurance Group, is being held to revive the popularity of the sport in the Caribbean and will continue until April 20
with events being hosted at Arima Velodrome, Skinner Park and Tobago's Market Square.

Something special

Racing promoter Michael Phillips, who founded the event in partnership with Beacon's Gerald Hadeed, said those planning to attend could expect to be a part of something special.

"What we aim to do is bring elements of Carnival into our cycling, making it a true cycling cultural festival," he said.

This year will also be the first year the series will be televised internationally, marking another important step in the growth of the annual event.


West Indies – Elisha Greene (T&T), Emile Abraham (T&T), Winzy Mohammed (T&T), Joshua Alexander (T&T), Christopher Sellier (T&T), Quincy Jones (Barbados), Marlon Williams (Guyana), Onell Samuels (Jamaica)

World – Sebastian Donadio (Argentina), Fernando Donati (Argentina), Dario Pagliaricci (Argentina), Eduardo Guilitieri (Argentina), Diego Gutierrez (Colombia), Luis Fernando Cala (Colombia), Itmar Herraiz (Spain), Carlos Harrero Nadal (Spain), Mathias John (Germany), Stefan Steinweg (Germany), Marek Mixa (Czech Republic), Pavel Subrt (Czech Republic), Amost Dremanek (Czech Republic), Roberto Ciappa (Italy), Adam Duggleby (UK), Peter Jacques (UK), Kevin Shur (USA), Justin Williams (USA), Michael Blatchford (USA). (CMC)

Carib News

Friday, April 9, 2010

Training analysis for track cycling sprint events

I am pretty much self coached, trying to pick up bits and pieces from reading many books. Track cycling training programs appear to be highly secretive and what works for one person might not work for you. I have found that Track and Field training for 100 meter and 800 meter events are pretty much similar to the training for Track Cycling flying 200 meter and Kilo events. The same energy systems have to be trained therefore the training programs are similar. Training for the Kilo pretty much places you in good shape for the flying 200 meters, since both events are essentially sprint events and there is some training overlap. Below is an analysis of my training so far. The father of all books regarding Periodization and Training is one called "Periodization" by Tudor Bompa and Gregory Haff. Other good books in my collection can be found here, here and here.

Best 2009 Kilo time with 200 meter split times:

Best Kilo time 1.19:98 on 8/8/2009 - T-Town Velodrome

-200 meter = 19.94 = 19.94
-400 meter = 15.55 = 35.49
-600 meter = 14.37 = 49.86
-800 meter = 14.53 = 64.39
-1000 meter = 15.59 = 79.98 = 1.19:98

Gear used 52 x 13 = 108 inch (Gear is too big to get started quickly looking to go down to a 50 x 14 = 96” or 51 x14 = 98” or 52 x 14 = 100”)

Tiemeyer bike
Karbona rear disk wheel with 21 mm tufo tubular tire
Karbona front tri spoke with 19 mm tufo tubular tire
Tire pressure - 140 psi
Louis Garneau Rocket aero helmet
Profile Aero bars
Long sleeve skin suit
Shoe covers

Best 2009 standing 400 meter one lap time:

32.44 seconds on 6/8/2009 - Kissena Velodrome
Gear 50 x 15 = 90"

Tiemeyer Bike
Karbona rear disk with 21 mm tufo tubular
Karbona front tri spoke with 19 mm tufo tubular
Tire pressure 140 psi
Louis Garneau rocket aero helmet
Long sleeve skin suit
Shoe covers
Regular bars

Best 2009 Flying 200 meter time:

12.57 seconds on 8/30/2009 - Kissena Velodrome
Gear 52 x 13 = 108"

Tiemeyer bike
Mavic Ellipse clinchers with Vittoria open corsa evo 23 mm tires
Tire pressure - 140 psi
Louis Garneau Rocket aero helmet
Long sleeve skin suit
Shoe covers

Best 1600 meter pursuit time:

2.15:51 on 6/8/2009 - Kissena Velodrome
Gear 50 x 15 = 90"

Tiemeyer Bike
Karbona rear disk with 21 mm tufo tubular
Karbona front tri spoke with 19 mm tufo tubular
Tire pressure 140 psi
Louis Garneau rocket aero helmet
Long sleeve skin suit
Shoe covers
Profile aero bars

The strength and power weight-training I am doing, weight used and number of sets, reps and duration of rest:

Before embarking on a weight training program one has to have functional strength to begin with. Must be able to manipulate your body weight by being able to do exercises such as push ups, pull ups, vertical jumps, standing long jumps etc. So I did a base line Fit Test to check functional strength. It is one thing to be able to lie on your back and do a 200 lb bench press and another to do 100 push ups in one minute. Not too many sports require you to lie on you back and press a weight.

For strength training I did a one rep max test to determine maximum weight I can lift, based on that I do 4 sets per exercise at the required percentage of weight (6 to 4 reps) increasing the weight on each set and reducing reps, with 1 to 2 minutes rest between sets. Main exercises are the half squat with thighs parallel to the floor, hack squat and leg press. Also alot of one legged excercises with lighter weights. One particularly functional excercise is to hold a 25 to 45 lb plate in front of you while standing on a box or bench, then squat down on one leg and come back up. This works the core, hips, thighs and balancing muscles. Noticed that body weight went up during this phase of training.

For hypertrophy training I do 4 sets per exercise (10 to 8 reps) increasing weight on each set and reducing reps with 1 to 2 minute rest between sets. Main exercise is the full squat with butt all the way to the floor.

For power training, I pick a weight I can handle and do 8 to 5 reps with 2 to 3 minutes rest between sets, increasing the weight slightly with each set and reducing reps. Main exercise is the power clean and the 5x5x5 squat. I also do plyometric jumps such as box jumps, one legged jumps, squat jumps, plyometric push ups. I also wear a 40lb weighted vest for some of these plyometric exercises. Even on the track bike at the velodrome, I wear the weighted vest to add an element of stress during certain efforts, such as cog sprints where you sprint up the banking on every lap.

Before weight training I do a movement prep warm up which focuses on getting the body warmed up for exercise. Movement prep routine includes core work, twisting exercises, push ups, pull ups, sit ups, lunges, dynamic stretching with tension bands, balance moves with physioball. Also agility exercises to develop agility and coordination.

Hours of weight training in a typical week:

Approximately 6 hours.

The kind of spin bike I am using, and a typical spin workout:

Saris Cyclops 300 PT Pro spin bike.

As it gets closer to racing season - Tabata intervals in the mornings three times a week on days I weight train - 20 seconds max effort 10 seconds rest for 8 reps (4 minutes worth of work), five minute warm up and five minute cool down - wattage range from about 250 to 450 watts. Noticed that since I started interval training, body weight and body fat percentage have gone down.

Endurance rides for two hours in my endurance range 111 - 149 watts.

Intervals at Vo2 max threshold 1 min to 8 minutes with one to one work to rest ratio, Vo2 max range 210 – 238 watts.

Intervals at Lactate threshold 10 min to 20 minutes with one to one work to rest ratio, lactate range 180 to 208 watts.

Recovery rides at less than 109 watts for 1 hour.

Leg speed workouts - spin at 120 to 130 rpms for 5 to 10 minutes and try to max out for about 10 seconds at 190 rpms with very low resistance.

Sprint and standing start workouts with heavy resistance, 5 to 30 seconds sprints.

Hours of spinning in a typical week:

Approximately 6 hours.

Duration, volume and intensity I was averaging for the last month:

Typical duration of spin bike workout is 1 hour

Distance about 20 miles for 1 hour.

Depending on the intensity then the work done would range from about 150 to 500 Kj of work for 1 hour.

Recovery and anaerobic capacity training:

I do recovery rides and intervals such as Tabata intervals to improve anaerobic capacity.

Functionald Threshold Power (FTP) test to see if my base has been optimized and power output maximized. These are the numbers as of February 2010:

I do a 20 minute FTP test on the spin bike using the protocol from Training and Racing with a Power Meter by Hunter, Allen & Coogan. Or sometimes I use the Chris Carmichael two - 8 minute FTP test.

Zone 1 – Foundation - <119 ................1 to 109
Zone 2 – Endurance – 121 to 145........111 to 149
Zone 3 – Tempo – 147 to 165..............151 to 178
Zone 4 – Lactate – 166 to 184.............180 to 208
Zone 5 – VO2 max – 186 .....................210 to 238
Zone 6 – Anaerobic capacity ...............240 to 297
Zone 7 – Neuro Mucscular

What do I use to measure load (work):

Both heart rate and power meter.

On the Cyclops 300 PT Pro spin bike I use their wireless module to measure heart and power – power takes precedence over heart when I am training with power.

On the road and track I use a Garmin Edge 305 GPS to record and measure heart rate, speed, distance, profiles. There is no power capability to measure power here.

At the Gym I use a Garmin pulse watch to record and measure heart rate.

Current resting heart rate:

59 bpm

Current maximum heart rate:

186 bpm

My power output at anaerobic threshold (Lactate Threshold):

Current power output at anaerobic threshold (Lactate Threshold) is about 210 to 222 watts, March 2010

Current 30 second sprint power is 1,195 watts with an average of 750 watts, March 2010

Current 10 second sprint power is 1,212 watts, March 2010

Age 45
Weight 172 lbs
Fat 15%
Height 5'-9"

Wednesday, April 7, 2010

Track Cycling Drills

A basic and easy exercise to use at a track cycling session is called taking laps, such an easy exercise for the track riders to understand. Commonly used as a fitness exercise where one or more riders can take a lap on the rest of the group, splitting the group into two separate groups at half lap distance apart is a variation of the exercise.

Riders using the lap changes technique while taking the lap . (Mentioned on Team Spirit Cycling Camps or here on

How taking laps exercise is performed !

The track cycling coach will instruct all the riders to enter the track and make their way up to the blue line which is approximately half way up the velodrome banking together as one group to save on time, otherwise gathering riders will eat up to much time from the session.

Riders are instructed to ride in a single file manner at a steady pace, riders should use this as a warm up to the exercise and recovery phase during the exercise.

Once the riders are settled into formation the exercise can begin, the track cycling coach will use a whistle to indicate to the rider at the front to launch up to speed by dropping down the velodrome banking accelerating to the black data line at the bottom of the track using the shortest rout to get around and gain a lap on the rest of the group.

The track cycling coach may blow their whistle to indicate to each rider at the front of the group when to go, the track cycling coach may verbally indicate how many rider may take a lap working together as a group or as two riders.

The level of intensity of the effort will be at the track cycling coaches discretion, usually depending on how long track coach wants the exercise to last and also what the riders want out of the session.

Ÿ Riders up on blue line single file

Ÿ Track coach blows whistle to indicate the next rider in line to go

Ÿ Rider on the front of blue line group drops down to the black line to gain their lap

Ÿ Rider has gained a lap by joining the back of the group

Ÿ Rider now has time to recover from their effort while in slipstream of a steadily paced group

It is important for the riders when rejoining the group is to scrub off their speed by riding up over the top of the tail end of the group, this helps them to slow the track bike down without having to back pedal to reduce speed, also from the safety point of view the track beneath the group is clear for the lead rider or riders to drop down when indicated by the track cycling coach.
You can read about more track cycling exercise at and

Monday, April 5, 2010

Brooklyn - $9,000 Road Bike???

I was passing through Brooklyn today and saw a road bike for $9,000 dollars, that is no small price to pay, as a matter of fact that is a giant of a price to pay for a bicycle. One could get a small Hyundai car for that kind of money. Just to confirm, I did a double take to make sure the price was in Dollars and not Rupees, and then looked at the square down tube and wondered - how is a square shape aerodynamic? What happened to round, oval and tear drop shapes? I am starting to think we are being scammed big time with all these gimmicks, dimpled fabrics, dimpled wheels, square tubing. What next dimpled square tubing? Can I pay with dimpled Rupees?

Here is giant thumbs up....errrrr, finger to that price, even the dimpled building in the back ground on Flatbush Ave seems to be agreeing with me.

April 4, 2010 Kissena NASCAR

Sunday, April 4, 2010

April 4, 2010 training Kilo 1minute 23 seconds

Speed in Kph

Heart Rate

% of Max Heart Rate

Speed in Mph - data recorded on Garmin GPS.

Weather at 2:30 pm:
Temp - 65 degrees
Humidity - 35%
Wind - NW at 6mph
Pressure - 30.11
Conditions - Sunny and Clear

Bike set up:
Bike - Tiemeyer
Gear - 50 x 15 = 90"
Wheels - Mavic Ellipse clinchers
Aero Bars
Regular vented helmet
No shoe covers

First training Kilo for the season. Didn't hurt as much as I thought it would. I was a little conservative and didn't go 100%. Just wanted to see where I stand.

Legs felt good, considering this effort was done after a 20 lap warm up, 5 cog sprints up the banking and 5 flying 100 meter efforts at max speed.

Average speed for today's effort was 28 mph, I would need to average about 30 mph to get closer to my 1 minute 16 seconds target. Gear I plan to use would be either a 96" (50 x 14) or 100" (52 x 14) depending on conditions and equipment.