Club News
Sea Otter Road Race-Masters B
Race: Sea Otter Road Race - Men’s B master 40+
Date: Friday, April 21st
AVRT racers: Hoss Hayati
Top Result: Hoss Hayati (10/15)
Course: 40 miles (4,000 ft elevation gain) including 5 x 7 mile loop with a steep 3-4min minute climb at the start of every lap, finishing on a 1.5 mile (9 minute) climb.
Strava: https://www.strava.com/activities/8933530415
Nutrition: Two bottles with mix of Nuun and 30 gr carb per bottle + 2 block shots
Race Report: I had crashed in the first race of this season (Pine Flat RR) and took me about two months to recover from physical and mental injuries. Decided to do this race only a few days before the race as I always love a challenging climbing race! My goal was to overcome the trauma from the last crash in the first race and hopefully finish with the pack.
The race started with a very fast pace on the first climb, out of the gate found myself doing deep VO2max/anaerobic on this 4 min steep climb. It was helpful to try to move from the back to front as it helped to feel more confident and in control. Once done with the first climb, the rest of the lap includes false flats, rollers, shorter punchy climbs and descents. The pack stayed together for the remainder of this lap. Still traumatized from all the gravel on roads during long winter season (caused my crash), I was very timid taking three sharp turns in the 2nd half of the lap. I noticed I was losing time and each time I found myself filling a gap to attach to the pack.
The second lap also started with an anaerobic effort on the first climb, it was even faster than the first lap. Barely managed to hang in but had to burn all remaining matches. The rest of this lap was painful and I finally got dropped on the last short bump before the descent. The rest of the race was uneventful for me as I tried my best for a decent TT effort, doing three laps solo to finish the race. Of significance was a junior racer (in a break) who decided to sit on my wheel. I told him multiple times that's probably illegal but he yelled to chill out as this is not a USAC event. I ignored him after a while but could not stop him from drafting.
This race felt hard, expectedly, it attracts some of the strongest riders in California and out of state including the notable climber Todd Markelz. The silver lining was I managed to finish my first race of this season without a crash. In addition, it was a beautiful day in Monterey hills, definitely worth a trip to Sea Otter!
Winchester Circuit Race – Masters 35+ 4/5 and Masters 35+ 3/4
Race: Winchester Circuit Race – Masters 35+ 4/5 and Masters 35+ 3/4
Date: Saturday May 13, 2023
AVRT racers: Shai Traister (35+ 4/5, 35+ 3/4) , Colin Karpfinger (35+ 4/5), Hoss Hayati (35+ 3/4)
Top Results:
35+ 4/5: Shai 2nd, Colin 3rd
35+ 3/4: Shai 4th, Hoss 5th
Course: The course is a ~4.5 mile road loop with an excellent pavement. There were only two 90° turns, and it’s a series of rolling hills. No hill is longer than a couple minutes, and they are all followed by fast, safe descents, so you can (and should) carry your momentum to the next climb. There was almost no flat moment on the course. The biggest descent (segment title “Tuck and Lol”) is a bit over 1 minute and super fast! A series of undulating climbs (~350ft gain total) takes you to the finish, which is before the top of the climb after a fairly steep section.
Pre-race: First wave of races started at ~8am, and this was at least 3 hours away from the bay, so Jeremy rented an AirBNB just 3 miles from the race. Highly recommended.
Nutrition: Not much nutrition needed for a one-hour race. Pre-race breakfast at 6am (coffee + oats) and one bottle of Skratch. I had one hour between the races during which I had more coffee + one banana. I didn’t want to over eat and feel sluggish, but I feel that this probably wasn’t ideal either (read more below)
Recap
The race starts with a neutral (yet fast) roll up the steep hill from the parking lot – so be sure to have a good warmup - and then the actual racing starts.
The first race was for 4 laps and we mostly stayed as a group. A couple of racers attacked on one of the hills after the right 90 degrees turn, but they got brought back on the descend. Colin and I did our best to stay close to the front, just in case gaps open up. A couple of unaffiliated racers went to the front and started pushing the pace, but for the most part we stayed as a group.
On the last lap I had a quick chat with Colin, and we decided that one of us should attack and try to get away while the other will stay and follow. Colin wanted to attack, and he did over the top of the 2nd to last climb. He got a separation, and I stayed behind. We passed him on the climb just before the short downhill section. Final push to the line, and I came in 2nd. Colin finished 3rd. Great teamwork on a fun race!
Some chitchat at the finish, and back to the car to prepare for the next race.
Even with the 1st race being less than an hour, I was feeling some fatigue in the legs. I regretted not paying more attention to recovery nutrition between the races. Lined up to the next race which was a combined field with the Elite 4/5s (and more AV racers – yay!). To my total surprise, only then I learnt that the Elite 4/5 was doing 4 laps while we were doing 5 (I wasn’t the only one who only realized that on the line). Aren’t races chaotic enough? I started thinking about how that changes my race strategy and wished we had discussed this before.
Race starts and the pace is definitely harder than the first race, with a larger combined field. My legs feel heavy which annoys me. I decide to do my best and keep my position near the front of the race. Big surge on the main climb on the 3rd lap. Gaps opening, but I manage to stay with the front group with 3 other riders from my field (inc. Greg who won my first race). Another one bridges up on the descent. Drew attacks with another rider and gets a good gap. The pack continues rolling behind, and as we near the final climb Ian attacks and rolls away dancing on the pedals. I knew there would be attacks on the final lap for the Elite field, but I hesitated too much on whether to follow Ian (and then it was too late anyway). It was probably for the better anyway, because Ian kept pushing strong to win his field! It was beautiful to watch.
I continued rolling with the 5 at the front of the masters field. I briefly saw that Hoss bridged back to us, but then he disappeared again. Final climb. We go hard on the first section, then I hear from behind me “oh s$?#t”. It was Greg. I guessed that he started cramping, so I thought “great. one less. now I only have to beat 3 others”. Downhill section and the final climb to the line – after the change of cadence after the downhill I can’t produce high power and I open a gap to the other 3. Greg passes me from behind and ends up winning the race. I finished 5th, that later became 4th after one guy got DNP’ed. Hoss rolled behind me to 6th / 5th.
Overall, super fun course and a great format that allows multiple races in the same day. Definitely worth the drive!
AV Wednesday Intervals 05/31, by AC Coaching
Hi guys, a classic 2s training! Vo2 and anaerobic work to finish the month!
Any level is welcome, come and do the effort at YOUR pace. I’ll be here to explain the training, help with pacing, give advice, and answer to any questions.
The meet up is at 7.15am
Back down around 8.15am.
Session: Vo2/Anaerobic work - 8 reps of (2’ @112% - 20” harder), 2’ rest
8 repeats of 2' effort @112%, directly followed by 20 seconds harder. then 2' rest.
5' rest after the 4th rep.
Build power slightly higher from 5th rep if you feel good.
If you are in a week between races, keep the 2 minutes easier (90-100%), and focus on the 20” harder. Keep a good technique, efficient cadence, play with your gears, fuel well!
Route: https://www.strava.com/routes/3049221988200414344?v2=true
Summary: 15 miles / Up&Down Kings. One warm up loop, Manuela/olive hill. After going on Kings for the intervals.
Start: Village Bakery Parking, Woodside. Intersection Canada Road / 84
(Woodside Intersection)
Time: Wednesday 31st May, Meet 7.10 a.m., Leave 7:15 a.m.
Ride etiquette: https://www.altovelo.org/ride-rules
Ride Leader: Andrea Cloarec, AC Coaching
Race Report: Sea Otter Road Race - Men’s B
Race: Sea Otter Road Race - Men’s B
Date: Friday, April 21st
AVRT racers: Maxime Cauchois, Florian Costa, Andrew Ernst
Top Result: Maxime Cauchois (4/27), Andrew Ernst (5/27), Florian Costa (7/27)
Course: 7 mile loop with a steep 3ish minute climb at the start of every lap. After lap 9 the course turns to the final 8ish minute climb.
Strava: https://www.strava.com/activities/8933521151
Nutrition: Two bottles with mix of Skratch and cyclic dextrin (~80g carbs per bottle) during the race
Race Report: Before the race, I was glad to finally be racing in jersey and short temperatures, as our race was scheduled to start at 4:30pm with spring weather on the forecast. Unlike last year, it meant we wouldn’t start the race entirely frozen after the neutralized descent.
It was certainly for the best as the pack hit it hard from the gun, climbing at VO2 pace from the start. Andrew, Flo and I were in the first positions throughout the first lap, with Andrew setting the pace on some occasions. A few riders tried to pick up the pace on the rollers, but every attempt was short lived.
After cresting the second lap’s climb, a couple of riders crashed right next to me in the descent, which not only shook me off a bit, but also somewhat neutralized our race for the next lap or so, as we had to slow down in every descent and no one had any interest in trying to break away during the climb only to be brought back moments later.
The third to fifth lap saw a similar pattern: the pace on each climb was hard, with Andrew, Flo and I making sure to stay at the front and avoid any unnecessary effort, but the course was quite windy and was making it harder to establish any breakaway. At some point, Andrew and I found ourselves at the front with a couple other riders, but we were soon brought back, and it quickly became clear that everyone was waiting for the final climb to make the decision.
In the last kicker before rolling to the final climb, a solo rider attacked and took a 10s gap on the field, but a severe headwind from the bottom of the final climb meant he had little chance of success. Indeed, he was caught soon a couple minutes into that climb. At that point, there were about 20 riders left in the main group, and no one was daring to attack because of the headwind. The pace was surprisingly mellow— I was doing about threshold watts. With less than 1km, it became clear that it would come down to a hill sprint, and Andrew, Flo and I were still in the first 10 positions. Finally, with 200m, three riders launched it, and I found myself boxed in on the other side of the pack. When I could finally break free and launch, they were already a few bike lengths ahead, with Andrew and Flo chasing them in 4th and 5th position. I passed them with about 100m to go and tried to give it all as I was also getting closer to the third guy, but couldn’t pass him before the line and had to settle for 4th. It was overall satisfying, even though I think better strategy and positioning on my end could have yielded a better result. In particular, I probably should have trusted myself a little bit more and launched it earlier on.
Race Report: Santa Cruz Crit - Men's E3
Race: Santa Cruz Crit - Men’s Cat 3
Date: 3/26/2023
Written By: Flo Costa
AVRT racers: Flo Costa, Daniel Fonyo, Matt Koenig, George Wehner
Top Results: Matt 10/32, Flo 13/32
Course: 1.2 km lap in Santa Cruz featuring a 400m climb. Sharp hairpin on top of the climb kicking into a wide fast downhill. Less than 2 min per lap for 45 min.
Strava: https://www.strava.com/activities/8789338344
Nutrition: 1 bottle of rocket fuel (malto + gatorade)
Race Recap:
This race was the day after Cat’s Hill and was the second crit in the Hwy 17 omnium. Santa Cruz Crit is another super fun crit course with a small climb and tight hairpin every lap. Unlike Cat’s Hill, this hill is draftable so the smart move would be to conserve energy in the first half of the race. Our team for this race was me (Flo), Daniel, Matt, and George. Our plan was basically to stay in good position, follow threatening moves, and empty the tank for a result in the final laps.
The race started out pretty chill for the first lap as everyone got a feel for the course. On the second lap a strong PenVelo rider launched a big attack up the climb which I dumbly followed, only to be brought back in the descent.
A few laps later a strong Cal Poly rider attacked and quickly got a nice gap on the field. No one really wanted to chase given it was still early in the race. Not wanting this rider to get away too easily, I attacked and tried to bridge up to him. The peloton wasn’t too happy with this so I got brought back within a couple laps. At least now the chase to the breakaway was on. With some help from Matt, Daniel, and George we eventually reeled him in.
After this there were a few more attacks from riders including Matt, Daniel, and George, but nothing stuck and the main group stayed together. With about 3 laps to go a solo rider rolled off the front and got a gap on the field, with this time no one wanting to chase. With 2 laps to go still no one wanted to pull. Was this how the race would end?
My answer was no. With 1.5 laps to go I slingshotted to the front and set a fast pace up the climb hoping to bridge the gap and shell some riders, knowing I still had strong teammates behind. At the top of the climb the pack was strung out but we still hadn’t caught the solo rider. I slotted into second wheel to recover in the descent before the final sprint up the hill. I held this position until 500m to go where I got swarmed by the group just before the final corner. We caught the rider off the front in the final 200m as Matt and I sprinted to the line finishing 10th and 13th respectively.
Not the results we had hoped for, but not the best decision making on my part. Still had a great day playing bikes in Santa Cruz. Two important takeaways for me: 1 - even if you feel good, save energy and 2 - the race to the final corner is just as important as the race to the finish line.
Race Report: Grinduro 2023
Race Report: 2023 Grinduro
Date: 5/20/23
AVRT Racers: Matt Carvell, Will Hakim, Cam O’Reilly, Alex Rusoff, Janene Ostrow, Niky Taylor
Report by: Niky
Course: It’s about 62 miles and a whole bunch of climbing (7k?) and it’s mostly gravel and singletrack (and a bit of road) and it’s great. The race segments were 1) gravel descent, 2) road TT, 3) gravel climb, 4) singletrack mostly descent.
Recap: The meme page challenged me to write a 12-15 page race report so here we are. Just kidding, it’s not quite that long. ChatGPT wrote this race report. Then I re-wrote each paragraph to match what actually happened.
ChatGPT Input: Write a race report about Alex, Matt, Will, Janene, Cam, and Niky racing Grinduro in Mt. Shasta in 2023.
Introduction
On a crisp morning in 2023, six adventurous friends—Alex, Matt, Will, Janene, Cam, and Niky—embarked on a thrilling journey to participate in the renowned Grinduro bike race in Mt. Shasta. Their spirits were high as they anticipated the challenges and excitement that awaited them on the picturesque trails. Little did they know that this event would not only test their physical endurance but also create lasting memories of camaraderie and joy.
Niky: On a pretty warm morning in 2023, we six adventurous friends embarked on a thrilling journey to participate in the renowned Grinduro bike race in Mt. Shasta. Our spirits were high as we anticipated the challenges of layering, should I wear this vest or not???
The Start Line:
The atmosphere at the start line was electrifying. Cyclists from all over gathered, clad in colorful jerseys and determined expressions. The friends joined the sea of eager participants, their bikes gleaming under the morning sun. With a wave of the flag, the race began, setting the stage for an unforgettable day.
Niky: We actually weren’t really on the start line and it was pretty casual because the way Grinduro works you can kinda just roll out slow with the group. Matt was blasting music from a bluetooth speaker. My bike is matte finish so it doesn’t gleam but Will’s is pretty gleamy.
The Climb:
The race route took them through a scenic ascent, winding along challenging mountain trails. The group pushed their limits, conquering steep inclines and rocky terrains with grit and determination. The breathtaking views of Mt. Shasta provided a constant reminder of the awe-inspiring natural beauty that surrounded them.
Niky: The Grinduro race route did take us up a nice climb. Janene skipped it since she was doing Grindurito. I don’t think anyone pushed their limits because it wasn’t a race section. We spread out. Cam got made fun of for wearing a skinsuit. I got made fun of for Cam wearing a skinsuit. Matt did not get made fun of for wearing a skinsuit because the bluetooth speaker was cool enough to balance it out. The breathtaking views were not of Mt. Shasta but it was very pretty 10/10 would recommend.
Friendly Competition:
Although the race was competitive, the spirit of friendship prevailed. Alex and Matt, known for their friendly rivalry, spurred each other on, exchanging encouraging words and pushing the pace. Will, with his unwavering focus, showcased his technical skills, effortlessly maneuvering through the tricky sections. Janene, the powerhouse of the group, showcased her strength and resilience, inspiring everyone around her.
Niky: The race was only competitive at 4 timed segments. Most of it was not. Alex and Matt did ride together most of the time and did the segments together and took a nice couple photo in front of Shasta. Will, with his unwavering focus, showcased his technical skills and effortlessly crashed on a tricky section of the first descent/segment 1. He pulled out of the race but is ok. Janene was a powerhouse and also managed to stay remarkably clean which was maybe the most impressive thing any of us did all day.
The Joy of Downhill:
After a grueling climb, the reward awaited—the exhilarating descent. With adrenaline pumping through their veins, the friends descended like a whirlwind, navigating the winding trails with sheer joy. Cam, the daredevil of the group, showcased his agility and fearlessness, leaving everyone in awe. Niky, with her infectious laughter, added a touch of merriment to the downhill rush.
Niky: After the climb, the reward was the first race segment down a gravel descent. Cam, the “daredevil of the group” showcased his agility and fearlessness and dropper post to make it down alive 2 minutes slower than the rest of us (except for Will who, as I mentioned, crashed. RIP). I was mostly concerned with racing Caroline Dessendorf and not crashing on segment 1. Segment 1 was pretty sketchy. Segment 4 was flowy downhill singletrack and THAT was an outright blast. Thanks chatGPT, I’d like to think I add “a touch of merriment” lol.
Pit Stops and Bonding:
Throughout the race, the friends made pit stops to refuel and hydrate. These breaks became precious moments of bonding, as they shared stories, laughter, and snacks. Supportive cheers echoed among them, reinforcing the spirit of camaraderie that carried them through each challenging stage.
Niky: There were a lot of aid stations. We stopped at them. But not together. Cam does not believe in stopping during rides. So he would stop for like 2 seconds and then take off again. Even at this photo stop he looks like he just wants to hurry up and keep riding.
The Finish Line:
As the finish line approached, a mix of exhaustion and elation filled the air. The cheers of the crowd fueled their final surge of energy. Crossing the finish line, the friends embraced each other, their faces beaming with accomplishment and pride. They had conquered Grinduro, not only as individuals but also as a unified team.
Niky: As the finish line approached, idk someone told me to sprint and I was like nah that’s ok. Then I wandered around and found Cam and Janene and got my picture taken.
Celebration and Reflection:
The post-race celebration was filled with laughter, high-fives, and a sense of shared achievement. Over a hearty meal, they reminisced about the race's highlights, recounting tales of triumph and the occasional tumble. They celebrated not only their personal victories but also the bond that grew stronger with every pedal stroke.
Niky: The post-race celebration was fun. First we took a group picture without Will. Then we found Will back at the Airbnb and wrapped him in plastic (Tegaderm). Alex went to jam to music at the event, the rest of us got pizza and then joined him. As we bid farewell to Grinduro, Will used ChatGPT to figure out if Alto Velo is a cult and that inspired this race report format.
The most important thing is that overall I beat Cam by 4 seconds. Alex probably beat both of us by like 10 minutes or something. He was ripping it and would have gotten second in his age group, but sadly he and Matt both DNF’d because their timing chips didn’t scan correctly on the stage 2 road TT. Janene crushed Grindurito and next time should maybe do the whole Grinduro and also should maybe run 2 bottle cages in 90 degree weather. Matt wins the award for “Most Dad” for riding the whole thing with classic rock blasting from a bluetooth speaker and also determinedly wearing a base layer under his skin suit even though it was very hot. WILL CRASHED on the course but not in our hearts.
This was a super fun weekend and I highly recommend Grinduro to anyone interested in riding/racing gravel. It’s a super inclusive and great format for a race. I tried to approach this weekend as just riding for fun, but still got to tear it up a bit and learn more about gravel racing. Also I beat Cam. Not sure if I mentioned that.
Strava: https://www.strava.com/activities/9109157415
Nutrition: I ate a lot of watermelon and bananas and I made my own applesauce+maple syrup gel and it was a lot of sugar
AV Wednesday Intervals 05/24, by AC Coaching
Hi guys, new week of intervals, broken 1’ intervals. Any level is welcome, come and do the effort at YOUR pace. I’ll be here to explain the training, help with pacing, give advice, and answer to any questions.
The meet up is at 7.15am
Back down around 8.15am.
Session: Broken 1’ VO2 max - 3* (4* 1’ @120%)
3 sets of 4 times 1' @120%, 1' rest.
5' rest between sets
Long rest between sets allows you to really push yourself on the 1 minute effort, and keep good quality effort through the sets.
Route: https://www.strava.com/routes/3049221988200414344?v2=true
Summary: 15 miles / Up&Down Kings. One warm up loop, Manuela/olive hill. After going on Kings for the intervals.
Start: Village Bakery Parking, Woodside. Intersection Canada Road / 84
(Woodside Intersection)
Time: Wednesday 24th May, Meet 7.10 a.m., Leave 7:15 a.m.
Ride etiquette: https://www.altovelo.org/ride-rules
Ride Leader: Andrea Cloarec, AC Coaching
Race Report: 2023 Slug Circuit Race - Men's P/1/2
Posted by Nathan Martin
Race: Slug Circuit Race - Men's Cat P/1/2
Date: April 9th, 2023
AVRT racers: Austin King, Cameron O'Reilly, Nathan Martin
Top Result: Nathan Martin (2/9)
Course: 18 laps of a 2.7 mile loop, with a 1.4 mile descent and a 1.3 mile 350 ft climb each lap. There was a slight headwind on the climb, especially felt at the bottom where there are no trees or protection. The climb is mostly consistent, but there is a steep kicker at the finish and some flatter spots near the feed zone and start/finish line.
Strava: https://www.strava.com/activities/8862706230/
Nutrition: I brought with me 2 lara bars and 2 gels, but ended up only eating one of each. I also had 2 bottles on my bike, one plain water, and one electrolyte mix. Got bottles from the feed zone from Austin, Gina, and Niky as it started to heat up.
Recap:
It was a relatively small group, only 9 of us, though some strong opponents in the mix like Tobin Ortenblad and Chris Reikert. Plan going in was to set me up as best we could since I was fresh from not doing Copperopolis the day before.
First lap Cam got a puncture, so the group rolled slowly for a lap and he got back in after plugging and getting some air in the tire. We then mostly stayed together until Cam put in a big attack on lap 4.
While Cam was off the front, Tobin, Chris, and Michael from Don Chapin took turns on the front to try and catch him. Obviously not doing any work to chase my teammate, my plan was to attack once he got caught.
After 2 laps off the front, Cam got brought back and I went for my attack. It was right at the bottom of the climb so there was a bit of a headwind, but I managed to get some separation. I then held a gap for about 3 laps before a reduced group of Chris, Tobin, and Michael caught me.
We then just kinda rolled together, a few attacks here and there but nothing too serious, until with 5 laps to go Tobin put in a huge dig which I was able to follow, and then it was just us two. He didn’t want to work much in the break, and we weren’t talking much since I at least was pretty gassed, but I wasn’t sure how close Chris and Michael were so I did probably more than my share of the work just to try and make sure we weren’t caught. I did the work on the climbs, and he pulled, or at least ate wind for me, on the descent.
I was starting to hurt pretty bad with 2 laps to go, and we were caught by Michael. He put in a bit of a counterattack for himself when he caught us and it was pretty hard for me to stay on, but the three of us ended up staying together.
Coming into the bottom of the last time up the hill, Michael put in another dig and I was a few seconds off the back until about the feed zone. From the feed zone, it’s about 300 meters to the finish, and there’s a little kicker but then it flattens out a great deal at the line. I knew Tobin would have the absolute power advantage over me and there was no way I could beat him in a flat sprint, so I tried to go from about 250 meters, taking advantage of the last little bit of hill. I got a little separation from Michael but could not hold my power much longer and Tobin was able to blow past me for first.
Overall happy with the result, wish I maybe waited a bit longer for the sprint but was still glad I managed that after doing a lot of work. Love the course and will be excited to do it again in the fall!
Race Report: 2023 Berkeley Hills Road Race - Men's Cat 4
Race: Berkeley Hills Road Race - Men's Cat 4
Date: April 29th, 2023
AVRT racers: Jeremy Besmer, Ian Twamley, Riley Chapman, Drew Mathews, Maxime Cauchois, Logan Allen
Top Results: Jeremy Besmer 2nd, Ian Twamley 11th (of 70 starters)
Course: Roughly 3 laps of an 18.7 mile loop with 1,650 ft of elevation gain, which totaled about 55 miles and 5000 feet of climbing. The primary feature is the “three bears”, a series of 1-3 minute climbs in the second half of the loop leading to the finish. “Mama bear” is the first 2-3 minute climb followed by two rollers, before descending to the start of “Papa bear”. Papa is a bit longer than Mama, being closer to 3-4 minutes long, and is followed by another roller before the longest and steepest descent of the course. After that descent comes “Baby bear”, the shortest but also steepest climb, generally lasting less than a minute.
Strava: https://www.strava.com/activities/8980325034
Nutrition: Two bottles of Skratch with 40g carbs each and two sleeves of caffeinated shot blocks (50g carbs), plus one bottle of water from neutral feed.
Recap (written by Jeremy Besmer):
I went into this race nervous and frankly anxious to just get it over with—my previous race two months earlier ended with me in an ambulance fearing I had broken my neck after a very hard crash. I somehow came away from that without any broken bones or other major injuries, but that experience left me feeling pretty uncomfortable with the idea of racing in a large field (70 starters!). As a result, I resolved to prioritize safety over outcome, so I went in a bit ambivalent about my personal goals for the race.
This was a huge field, but knowing that we had one of the largest teams with several people capable of winning, we planned to take an aggressive approach. We wanted to keep the pace high throughout, with Drew, Riley, and Logan pushing the pace on the flats and watching for attacks. Meanwhile, Ian, Max, and I planned to push the pace on the climbs to reduce the field through attrition.
Things went according to plan for the first lap, where our team did a great job of completely controlling the field for the flat and downhill sections of the course leading into the hills. As we started the first climb of the day up Mama Bear, Ian set a very hard pace (>6.5 W/kg) at the front while Max and I followed a few wheels behind. This stretched out the field along the climb, but it came back together on the descent into Papa Bear. Ian again set a hard pace up this climb through the rollers and brought us into the fast descent with most of our teammates near the front of the group. After the descent we started the second lap having successfully whittled the field down from 70 to ~40.
As we started the second lap, my rear derailleur suddenly started shifting poorly, so I took some time on the uphill rollers to glance down at my bike and figure out what was going on. My thru axle handle seemed to be at an odd angle, and it had moved again when I looked a few minutes later. My thru axle was coming unscrewed?! I moved up through the peloton to the front where Ian and Drew were controlling things, and sprinted by them while yelling that I needed to fix something. I found a spot where I could safely stop on the side of the course, hopped off my bike, tightened the thru axle, and jumped back on. I rode at a hard pace for a few minutes and finally caught back onto the field just in time as they were heading into a fast descent, which then gave me a few minutes to recover. Disaster averted.
Unfortunately, this meant I was in the very back of the ~40-person peloton heading into the narrow second half of the loop where it’s difficult to move up. I had teammates at the front of the race who I trusted to keep any moves in check, but we were down a couple climbers (Maxime flatted, Logan was feeling sick) so I needed to get to the front before we reached Mama Bear. I tried to not panic, and waited for opportunities to move up without spending too much energy. I had no idea at the time, but I later learned that there were a series of attacks at the front, which were well covered by Ian, Drew, and Riley. I managed to reach the front just before Mama Bear, where Ian again led the charge at an even harder pace up the climb. Just before the top, he attacked and got a few seconds’ gap that he held until the base of Papa Bear. While this attack didn’t lead to reactions from others in the field, it did keep the pace high through the rollers in this section, which successfully shattered the field. The lead group pushed hard again up Papa Bear and into the big descent. During the descent I surveyed what was left of the field: the attacks and hard climbs had further whittled the field down to ~20 riders with one lap remaining.
As we started the final lap, the pace was pretty mellow as people were looking to save energy for the final climbs. We still had three AV riders (me, Ian, and Riley) among the lead group but there were several other teams with 3-4 people, so we discussed how we were feeling and what the best strategy would be. Ian and Riley said they were tired and cramping, so we should try to set it up for me to win. A few miles out from Mama Bear, the field was moving slowly, so Riley attacked on a kicker in the flat section. He managed to get a 5-10 second gap that held for a few minutes, which successfully forced some of the other teams to work to bring him back. This led us into Mama Bear, where everyone pushed hard up it through the rollers that followed. We were fighting for position leading into the descent and spread across the full lane. During this shuffle, I ended up stuck in the very back of the field and had lost contact with Ian, so I spent the 2-minute descent frantically looking for opportunities to move up heading into the finishing climb up Papa Bear. It turned out everyone else was trying to do the same thing, and I wasn’t willing to shoot through narrow gaps at 40 mph, so I was still boxed in at the bottom of Papa Bear. I watched as a lead group of ~5 broke off the front of the group at the bottom of the climb. I almost gave up at that moment, frustrated with myself for being out of position to follow this likely winning move. A few moments later, I thought to myself: people go too early on this climb, so I’ll ride as hard as I can and hopefully make up a few places to get some upgrade points (I needed to finish 5th place or better to get enough points to upgrade to Cat 3).
I found a gap on the right side of the road and pushed as hard as I could up the climb (while setting a new 3-minute power record of 420w / 7.2 W/kg) and found myself passing gassed people left and right while going up. About 200m from the line I saw two people from my field. I sat on their wheels for a few seconds waiting for the right spot and then sprinted around them leading into the finish line. At this point I had no idea how many people I had passed until the person just ahead of me put his hands up to celebrate as he crossed the line and I rolled in behind him for second place. I didn’t give up when I found myself out of position, which made for a great lesson in always going hard through the line because you never know what will happen!
I was relieved to feel safe throughout AND do well in this race. This was largely thanks to my teammates working well together to execute a plan that shredded the field and gave us the best chance to win. Staying at the front of the race surrounded by teammates helped me settle into feeling comfortable racing, and I even started having fun toward the end! I’m now excited to upgrade to Cat 3 and keep racing!
Race Report: 2023 Golden State Race Series - Women Cat 3, 4, Masters
Race: Golden State Race Series
Date: May 5-7, 2023
AVRT racers: Cat 4: Louise Thomas, Emily Schell, Steph Hart; Masters: Chris Davis, Sue Lin Holt; Cat 3: Lindsey Raven
Course: 3 days of racing with an overall omnium. Day 1 is a flat 6 mile Merckx Style TT, Day 2 is a flat 5 turn 0.9 mile criterium course, Day 3 is a flat 8 turn 2.3 mile circuit race.
Results Summary:
Time Trial: Steph (1/9 cat 4); Louise (3/9 cat 4); Emily (5/9 cat 4)
Criterium: Steph (1/14 cat 4); Louise (2/14 cat 4); Emily (mechanical); Sue Lin (3/9 Masters); Chris (6/9 Masters); Lindsey (2/2 cat 3)
Circuit Race: Louise (1/13 cat 4); Steph (3/13 cat 4); Emily (5/13 cat 4); Chris Davis (4/6 Masters); Lindsey (4/4 cat 3)
Overall (required racing all three days): Louise (1st cat 4); Steph (2nd cat 4); Emily (8th cat 4)
Sprint Competition: Lindsey (1st place overall); Emily (2nd place cat 4)
Day 1 Time Trial (Written by Steph)
Strava: https://www.strava.com/activities/9017141751
The course was flat and quite straight, ~8 mph tail wind on the way out, head wind on the way back (included a pretty tight turn around point). My plan was to try to pace it conservatively on the way out and save a little more for the way back with the head wind. Splits were 7:28 for the way out at 244W and 7:42 at 262W on the way back. Overall I felt like the pacing strategy wasn’t terrible, but I could have gone out a bit harder as I still felt pretty in control at the end of the race. Louise came in 3rd at +36 seconds and Emily came 5th at +1:22, leaving us in a good spot for the omnium going into the weekend races.
Day 2 Criterium (Written by Steph)
Strava: https://www.strava.com/activities/9023267461
Cat 4, Cat 3, and Masters women all raced together (26 women total). With Louise and Emily and I trying for the cat 4 omnium, Chris, Lindsey and Sue Lin went in with the plan to help us out. Plan A was following any cat 4 breaks (as Louise and I are very not sprinty), plan B was a lead out at the end. I’m not a very crit-savvy rider and I spent most of the race preoccupied with making it to the final lap in a decent position, but I think the following is more or less what happened: Lindsey started the race out at a strong pace, with some of the other masters and cat 3 riders trading efforts on the front. A few riders tried to break from the field (including Lindsey and Chris), but nothing seemed to stick. Chris, Lindsey and Sue Lin did a great job shutting down anything from other teams in the interim. Additionally, Lindsey and Shannon Gaffney racked up sprint points, resulting in the field slowing after each of the primes. During all of this, Louise, Emily, and I were basically sitting on wheels trying not to do any work (although Emily had a mechanical and DNPed with 3 laps to go). At the start of the bell lap I was 5th or 6th wheel behind Lindsey and Sue Lin. The pace picked up at the start of the lap and I spent 45 seconds hanging onto their wheels. Halfway through the lap the paced slowed for a second, and then Shannon attacked and I came around Lindsey and Sue Lin and went with her along with one other E-voke rider into the final two turns. Louise and Haley (placed 2 in the omnium at the time) were a couple bike lengths back so I just sat on the wheel of the E-voke rider and came around her at the end, but got out sprinted by Shannon (so 2nd overall, 1st in the cat 4 field). Louise came in second in the cat 4 field placing us 1st and 2nd in the omnium after day 2. Sue Lin and Chris came in 3rd and 6th in the masters field and Lindsey came in 2nd in the cat 3 field. Overall, this race was pretty hard and fast thanks to the cat 3 and Masters riders, but it was awesome to have teammates in the field covering attacks and basically delivering Louise and I to the finish line in good position.
Day 3 Circuit Race (Written by Louise)
Strava: https://www.strava.com/activities/9029864708
Going into the final day of the omnium we were sitting in a good position with Steph comfortably in first place after winning both of the previous races and me in second place. Our main threat was Haley from Super Sprinkles, who had come second in the time trial, third in the crit, and was just one point behind me overall. There was a pretty big gap between the three of us and the rest of the field so we more-or-less went in with a singular aim to beat Haley.
After working so hard on the front for most of the race yesterday, Lindsey (real MVP of the weekend) was also leading the sprint competition, where points were awarded for winning prime laps. Originally we thought each category had their own sprint competition and were planning to have Emily attack for some Cat 4 sprint points, but at the start line they announced it would be only one jersey for the combined Cat 3/4/masters group. This put the pressure on Lindsey to stay at the front and defend her title.
My plan to beat Haley was to just sit on her wheel the entire race and outsprint her at the line. I’m not usually that confident in my sprint so it felt a bit strange to bet the race on it, but I’d beaten her in a sprint finish a couple of times before and was mostly worried about her getting in a break without me, so it seemed like the most sensible strategy. This also freed up Steph to go with any other breaks that formed during the race.
This was probably the most lazy I’ve ever been in a race; I’m very grateful to Lindsey, Chris and Emily for doing all the work and allowing me and Steph to sit in and conserve energy. All I did all race stay on Haley’s wheel and trust that the rest of the team would control the race at the front. Going into the final few corners Steph, with Haley on her wheel and me on Haley’s wheel, started moving up to the front to get into position. In the final sprint Haley came around the side of Steph, but then I came around her side to finish 1st with Haley 2nd and Steph 3rd (at least in the Cat 4’s, there were a few Cat 3 and masters riders ahead). In the end me and Steph finished equal first for the omnium on points, but the final race was used as a tiebreaker meaning I won overall. It was definitely a team effort, so hopefully I can return the favor for the next one.
Race Report: 2023 Winchester Circuit Race - Women’s 2/3/4/5
Race: Winchester Circuit Race - Women’s Cat 2/3, 4/5, and 50+
Date: Saturday May 13, 2023
AVRT racers: Kristin Hepworth, Robin Kutner, Lora Maes, Lindsey Raven
Top Results:
Cat 3: Lora 2nd, Lindsey 3rd
Cat 4: Robin 1st, Kristin 2nd
Course: The course is a ~4.5 mile road loop and we did 4 laps (17.8mi/3000ft climbing). The pavement was incredibly smooth (a few little metal utility cover thingies but not a single real obstacle), there were only two 90° turns, and it’s a series of rolling hills. No hill is longer than a couple minutes, and they are all followed by fast, safe descents. There was almost no flat moment on the course. The biggest descent (segment title “Tuck and Lol”) is a bit over 1 minute and fast (I hit 46mph, which is a big deal for me). The finishing climb undulates, is a little over 3 minutes, and ends fairly steep.
Nutrition: Not much nutrition needed for a short race which started at 8:06am. I ate breakfast at 6am (coffee + steel-cut oats with maple syrup and peanut butter) and drank one bottle of Skratch with 40g of carbs (which I started sipping 30min pre-race and finished during the race).
Recap (written by Robin Kutner):
This was my third bike race ever and my first with the team! I slept a lot better the night before this compared to the previous two, I think because I’d be wearing the spiffy blue and orange jersey. The race only had six pre-registered, four of whom were AV. We decided that if the other two were non-factors, we’d turn the event into team practice and race each other (Lora+Robin vs Lindsey+Kristin). But a couple more registered day-of, so we agreed to figure out after one lap if we had any real threats.
After the neutral promenade up the steep hill from the parking lot, the whistle blew. Lindsey immediately popped off the front and I did not see her for another hour! After a moderate-effort first loop of the course, our pack (me, Lora, Kristin) had shaken off all but one non-AV racer and a second was dangling maybe 10 seconds back. The one in our pack had a grey braid coming out of her helmet, but age wouldn’t slow her at all. (Turns out she is a two-time national champion!). At the start of lap 2, I wanted to try harder to shake Grey Braid and totally lose the dangler, so – imagining that Lora and I were silently communicating by bat signal and that she would have endorsed my idea – I picked up the effort on the kicker after the loop’s one right turn. We strung out into a line after a few rollers, having dropped the dangler, but Grey Braid was still with us.
At the end of lap 2, Lora and Grey Braid (both Cat 3s) surged on the finish line hill. As Lora passed by me and Kristin, she advised us to work together and practice trading pulls, since we had top 2 for Cat 4s in hand. A moment went by and I – still figuring out bike racing, its split-second decision-making, and how hard I can push for how long – wondered if I should have challenged myself to hang with them, categories be damned. But, as Strava data confirmed, they kept pushing very hard and, no, I probably couldn’t have hung. (Yet.)
Kristin and I rode lap 3 together, trading pulls as much as two people can on a rolling course, and it was fun! I enjoyed the punchy climbs and lost Kristin on one of them near the end of lap 3. Throughout the final lap I challenged myself to continue pushing the descents (my weakness) even though I was now solo. As I “Tuck and Lol”-ed for the last time and spotted the “1k to go” sign at the end of lap 4, I noticed Lindsey up ahead. She was about to finish as well and was somehow screaming encouragement while climbing the 12% finishing grade – amazing. Lora cheered as I rolled through the line, followed shortly thereafter by Lindsey and Kristin. We got to convene with some teammates who were out supporting us while warming up for their own races.
Good times were had! I love having teammates. It’s incredibly inspirational to watch people train so hard and earn their deserved victories, podiums, and upgrades. I hope future events I race have higher turnout for more action and learning experiences, but I’m glad five Cat 4s ended up racing so I could earn my first few upgrade points.
Race Report: WNTL - Open A
Race: Wednesday Night Track - Open A
Date: May 10, 2023
AVRT racers: Nico Sandi
Top Result: Nico Sandi (1/15)
Course: 4 left turns
Strava: https://www.strava.com/activities/9049642038
Nutrition: Big thing of rice on the drive down. Gatorade and clif shots as needed (lots).
A smaller field tonight, only three race and they were short. My favorite.
I will start doing something new with these reports. I will be racing a lot of track this summer and don’t want to bore you with the details of every single move that happened in every race I do. I divide each night into the races that we do and just highlight one move or one lesson I learned at that race.
Unknown Distance (1/15)
The race could be between 3 and 18 laps. I followed a move 7 laps in and decided to fully commit to it. It worked out even though it was a little more work that I expected. I think this race is so much luck, but committing to ONE solid effort worked out.
Tempo (1/15)
11 lap race. I knew that would be 5 minutes and I trusted my 5 minute power. I shared points with a couple of people but was driving at the front the whole race.
Scratch (1/15)
40 laps. Being extra patient paid off on this one. Moves went but I was never the one to close them until the very end. Someone will always get more impatient than you and do the work.
Nico
Photo by Randy Higashi. I got to use Skyler’s race wheels :) They are very fast!
Race Report: 2023 Berkeley Streets Criterium - Men’s Cat 4
Race: 2023 Berkeley Streets Criterium - Men’s Cat 4
Date: April 30, 2023
AVRT racers: Drew Mathews, Riley Chapman, Logan Allen
Top Results: Drew (6/39), Riley (8/39), Logan (11/39)
Course: A 0.75 km lap on the West Crescent Lawn at UC Berkeley. The course follows a roundabout with poor pavement after the start, into a looping descent that turns right into a straightaway, preceding a right turn that climbs back to the start / finish.
Strava: Berkeley Streets Criterium
Nutrition: I had some rice cakes an hour before the start, and I shot an Untapped maple syrup packet fifteen minutes before we kicked off.
Recap:
This race was the second of the Berkeley omnium, and all three of us raced the Berkeley Hills Road Race the day before. Thus, we carried some fatigue into this race from the day before. Logan was doing the best he could carrying a cold with him this weekend, while Riley’s aim was to get some more experience in crit racing. I was targeting this race for the weekend knowing Berkeley hills was more suited to some of my other teammates. Our strategy was to put in some attacks during the second half of the race.
The first half of the race was fast paced, and it proved difficult to move up on most of the course. The best opportunities were on the straightaway at the bottom of the hill and on the uphill towards the start / finish. Our field often took the downhill corner two or three riders abreast instead of single file.
Logan went to the front during the second quarter of the race to get better lines cornering and not have to deal with jostling for position, stringing out the field in the process. Riley was sitting in the top ten wheels and looking strong. Around halfway through the race, I was looking to move up knowing I’d have few chances to do so, and the field sat up on the uphill, giving me the opportunity to move towards the front. After a Cal Poly rider on the front didn’t want to pull on the ensuing roundabout, I took the opportunity to try and attack. I dangled off the front for a lap or two, not gaining much of a gap, and was reeled in with fifteen minutes to go.
At this point, the pack was whittled down to twenty or so riders. Attacks went without gaining much of a gap, though the race finished at a high pace. I drifted back to fifteenth place or so after my attack and put in a dig to make up wheels the last three or four laps. We all finished relatively strong, me at sixth, Riley at eighth, and Logan at eleventh. Riley’s performance was impressive in this being one of his first crits. Logan finished very well considering he was under the weather. I was happy with sixth this being my second race and first crit back from my collarbone break in March. I finished tenth, Riley twelfth, and Logan thirteenth in the Omnium. It was a fun race and capped off a fun weekend of racing.
-Drew
X Ride - 5.18.23 (Later Start)
X Ride is happening this Thursday. Same loop as before. Gonna roll out neutral on the road section of alpine; the fun begins on the dirt. Fun is defined as 4+ w/kg. We will regroup at the top of Crazy Petes where it intersects with Skyline. We’ll continue down Skyline, and onto Rapley to enjoy some singletrack. We’ll weave our way back to Skyline, and then rip down Cloud’s Rest to Dirt Alpine.
Ride rolls at 7 am at Robert’s Market on Alpine and Portola Valley. Ride should take about 90 minutes. Cross country mountain bikes are suggested. Bring a gravel bike if you can rip it.
Route: https://www.strava.com/routes/3085673587054248536
AV Wednesday Intervals 05/17, by AC Coaching
Hi guys, another week of intervals, I’m happy to be back to the Bay Area at home (with Papouille of course), and joining the intervals! Spicy high intensity efforts this Wednesday!
Any level is welcome, come and do the effort at YOUR pace. I’ll be here to explain the training, help with pacing, give advice, and answer to any questions.
The meet up is at woodside intersection of Canada Road/84, in the parking of village bakery, at 7.15am
One warm up loop, Manuela/olive hill. After we ride to Kings for the intervals starting at 7.30am.
35min of workout to the top. 8.05.
Back down around 8.15am.
Session: Anaerobic work 4x (4x 40” Hard !)
High power work.
4 sets of 4 times 40" hard work, with only 30" rest. The 4th rep of every set will be hard, it has to be.
Full 5min rest between sets, you've got time to rest and recover! And keep pushing high power.
Build the power from 130% to 150%, depending on how you feel!
Very useful to build your anaerobic power, power efficiency, spinning fast, follow any moves and be ready to sprint!
Route: https://www.strava.com/routes/3049221988200414344?v2=true
Summary: 15 miles / Up&Down Kings. One warm up loop, Manuela/olive hill. After going on Kings for the intervals.
Start: Village Bakery Parking, Woodside. Intersection Canada Road / 84
(Woodside Intersection)
Time: Wednesday 15th May, Meet 7.10 a.m., Leave 7:15 a.m.
Ride etiquette: https://www.altovelo.org/ride-rules
Ride Leader: Andrea Cloarec, AC Coaching
Race Report: 4/19 WNTL - Open A
Race: Wednesday Night Track - Open A
Date: April 19, 2023
AVRT racers: Skyler Espinoza
Top Result: Skyler Espinoza (? if you’re not top 5 they don’t give results at the track)
Course: 4 left turns
Strava: https://www.strava.com/activities/8925555638
Nutrition: Pasta on the drive down, UCAN energy powder directly before, Gatorade and Clif shots throughout the evening.
Opening night at the track! At the track I race with the Open As which in general is just for fitness because I haven’t historically been actually able to really race. The field averages 29-30mph over the whole race, so it’s plenty quick and there are some really strong riders.
Jeff Vander Stucken Photography
The field was gear restricted (honor system) to a 92” for the first two weeks, so I ran a 94” :). Usually in the men’s field I run a 104” gear so I was spinning my brains out.
First race was a snowball (every lap is worth one more point than the one before). I got the first point (or second maybe) and then TOTALLY blew up. Didn’t warmup quite hard enough to go balls to the wall right away but I was a little antsy and just went for it! Last half of that race was so hard.
Second race was an elimination (last rider across the line gets eliminated every lap), which I was excited about since I have a lot of race experience and in this particular race tactics are very important. I rode a pretty smart race and ended up 8th! Which is a super result for me in this field.
Points was last, 36 laps and I was a little afraid I wouldn’t be able to hang. It was a reduced field ~12 by that time in the night so once I got shelled I would get shelled for sure. I got 2 points in the second sprint (I think first time I’ve ever gotten points in that field) and then managed to stay with the lead pack for the rest of the race because the pace slowed down a little more in between sprints than it usually does due to the reduced field and also everyone else being tired from spinning I think.
Overall it was a strong season opener and this year I feel like I’m actually racing with the big boys, not just hanging on! Excited for more track to come!!!
Race Report: 2023 Berkeley Streets Criterium Women 4/Novice/Collegiate C
Race: 2023 Berkeley Streets Criterium Women 4/Novice/Collegiate C
Date: April 30, 2023
AVRT racers: Alana Mari, Louise Thomas
Top Result: Louise 5/10 (cat 4), 5/13 (combined)
Course: Short 0.46 mile laps in downtown Berkeley featuring a traffic circle with rough pavement and an uphill finish.
Strava: https://www.strava.com/activities/8986328218
Nutrition: Since we had the 8 am start I wasn’t really that hungry when I got up at 5 am (my usual wake up time is around 8 so I was a bit of a zombie at that point), but forced myself to have some cooked oats and honey for breakfast. During the race I had a few sips of malto.
Recap: I originally thought I was going to be racing this one by myself, so was pretty excited when Alana texted me to say she was registering day of. Before the race we discussed possible threats - most of the other women had also raced Berkely Road Race so I was hoping that had tired them out too.
In the second or third lap Alana launched an attack. Initially no one followed, so I sat back and waited for someone to chase. After a few laps of Alana being off the front, Hannah (who had won the road race the day before) decided to close the gap and I jumped on her wheel. Once the pack was back together Hannah then launched her own attack. Honestly I’m not sure how she had the energy for that, and I couldn’t even hold onto her wheel at that point.
The field split up with Hannah (Cal Poly), Evelyn (Eclipse) and Sherry (Super Sprinkles) in the breakaway, and with me, Haley (Super Sprinkles) and Felicity (Eclipse) in a chase group. It stayed that way for the second half of the race, with me and Haley each trying to avoid pulling but ending up there anyway. Haley probably ended up doing a bit more work than me, which was much appreciated, even though she had a teammate on the sideline yelling at her to get out of the wind and stop working for most of the race.
At some point during the race there was a loud bang that sounded a like a gunshot. Turns out one of the other rider’s tire had come off of their rim and the tube had gotten pinched in-between the outer part of the rim and tire and popped. Who knew that was even possible?
On the final lap Hannah won by a landslide. Felicity, who had been sitting on our wheels the whole time, sprinted around the side past me and Haley and crossed the line for 4th. It was a little bit annoying to have that happen again; in hindsight I probably should have attacked on the hill a few laps prior, but at the time I was worried about burning matches and not having anything left for the final sprint since me and Haley are pretty similarly matched. It’s all a learning experience though.
Race Report: 2023 Berkeley Hills Road Race Womens Short Course
Race: 2023 Berkeley Hills Road Race Women’s Short Course (P/1/2/3/4/Novice/40+/50+/60+/Collegiate)
Date: April 29, 2023
AVRT racers: Chris Davis, Kristin Hepworth, Lora Maes, Louise Thomas, Steph Hart, Stephanie Burns, Sue Lin Holt
Top Results:
Cat 4: Louise 5/25 (7/44 combined)
50+: Lora 1st (8/44 combined), Chris 2nd, Stephanie Burns 3rd
40+: Kristen 3rd, Sue Lin 4th
Course: 1.85 laps of the “3 bears loop”, finishing at the top of Papa Bear. It’s a hilly, 19-mile loop with the main features being the two big climbs at the end: Mama Bear is just over a mile at 4%, which is immediately followed by a short descent and another short climb (there doesn’t seem to be a consensus on whether or not that’s still part of Mama bear) before descending 0.75 miles to the start of Papa Bear, which is 0.9 miles at 6.7%.
Strava: https://www.strava.com/activities/8979798867
Nutrition: Some granola and yogurt for breakfast and a cliff bar just before the race started. During the race, I had 1.5 bottles of malto/fructose/salt mix, plus a handful of gummy bears. I think I screwed up the salt ratio in my bottle because I ran out of sodium citrate and was using table salt instead, but it was actually ok (just more salty than I was expecting) so maybe I’ll continue doing that in the future.
Recap:
In the combined field there were 44 of us in the race, which for anyone who knows women’s racing in the area is an absolutely incredible number. Typically the number of racers is closer to 10, so kudos to the promotors and everyone who showed up. We also had good representation from Alto Velo, with seven of us plus Robin (friend of AV) starting.
Team! Minus Steph who got a flat during the race 😢
The race started out fairly civilized. Everyone was being cautious with such a big peloton, and Chris and Stephanie did a great job taking control on the front to stretch out the field. Even with everyone trying to be safe shit still happens though; on San Pablo Dam Rd, just a few miles into the race, I heard a crash behind me and found out from some of the other riders that Liz and another rider from Super Sprinkles and crashed out after catching a wheel in a crack in the road.
On Castro Ranch Rd there’s a kicker that thinned out the field a little bit, but apart from that the pack mostly stayed together for the first lap. That is until Mama Bear. Going into the race I assumed it was going to be a race of attrition on the hills and that’s essentially what happened. On the climb people were dropping like flies, and by the top of Papa Bear a breakaway of 8 had formed. Lora had made the break but unfortunately I’d been dropped just before the top of the climb. However, working with Haley (Super Sprinkles) and Evelyn (Eclipse), we managed to catch back on at the bottom of the Papa Bear descent. After this, the pace relaxed again.
The second lap played out pretty similar to the first one, with not much happening for most of it. As we passed the crack in the road where Liz had crashed there was a police car stationed to warn people to go around. A bit further up the road a couple of firetrucks had pulled up next to some riders that had crashed from a different field. I never thought of that stretch of road as being particularly dangerous, but it was absolute carnage that day.
On the far side of the course, before getting to the bears, we kept yo-yo-ing with a junior guys field. They would sprint past us, then slow down so that we would have to go around, before shooting past us once again. It was a little bit annoying, but at least the field had thinned out enough by that point that there was enough space for everyone.
Going up Mama Bear I got dropped once again along with Haley, Lora, and Evelyn. Once again I managed to catch back on, this time by myself and just before the start of Papa Bear. I was pretty proud of that effort - I’ve never managed to catch back on after being dropped before and this race I did it twice! The solo effort to catch the front group left me pretty gassed though so I had nothing left in the tank for the final climb and got dropped again almost immediately. Luckily there was no one immediately behind though, so I just finished the race as best I could as the last rider in the first group. Lora crossed the line not long after, then followed by a group with Kristin and Sue Lin. Lora, Chris, and Stephanie dominated the 50+ category taking home 1st, 2nd, and 3rd respectively.
Thanks for reading!
Louise
Chris, Lora and Stephanie sweeping the podium
AV Wednesday Intervals 05/10, by AC Coaching
Hi guys, let’s open the weather will allow us to ride and do our intervals this Wednesday morning! Let’s play with the power this week. Ramp up Variations. (Last week away for me, Lindsey will be here to lead the session, with her Green Jersey? ;) )
Any level is welcome, come and do the effort at YOUR pace. I’ll be here to explain the training, help with pacing, give advice, and answer to any questions.
The meet up is at 7.15am
Back down around 8.15am.
Session: Ramp up 3* (3/2/1/30")
Ramp up intervals, with half time rest.
3 sets of:
3' @100%, 1'30r
2' @110, 1'r
1' @120%, 30"r
30" @130+
3 minutes rest before the next set.
Control your effort on the first 3 and 2 minutes, keep ramping up the power through the reps.
And keep the rest very low, focus on the effort!
Route: https://www.strava.com/routes/3049221988200414344?v2=true
Summary: 15 miles / Up&Down Kings. One warm up loop, Manuela/olive hill. After going on Kings for the intervals.
Start: Village Bakery Parking, Woodside. Intersection Canada Road / 84
(Woodside Intersection)
Time: Wednesday 10th May, Meet 7.10 a.m., Leave 7:15 a.m.
Ride etiquette: https://www.altovelo.org/ride-rules
Ride Leader: Lindsey Raven
Race Report: 2023 Berkeley Hills Road Race Men P123
Race: Berkeley Hills Road Race - Men's Cat P/1/2/3 District Champs
Date: April 29th, 2023
AVRT racers: Austin King, Cameron O'Reilly, Conor Austin, Grant Miller, Jack Liu, Jonathan Wells, Matthew Koenig, Nathan Martin, Nico Sandi
Top Result: Nathan Martin 3rd, Nico Sandi 5th, Cameron O'Reilly 10th
Course: Roughly 5 laps of an 18.7 mi loop with 1,650 ft of elevation gain, totaled 93 miles and about 8000 feet with the roll-out. The course starts on San Pablo Dam, a rolling but slightly uphill few miles before a wicked fast descent turns us onto Castro Ranch Road, where our first small climb awaits. After this hill, there’s another fast descent which leads to a turn onto Alhambra Valley, which is a few miles of 1-2% gradient before the main feature of the course, “The Bears”. “The Bears” is a series of 1-3 minute climbs which make up most of the elevation gain and most of the action. “Mama bear” is the first, being about 1-2 minutes long, followed by two rollers, before descending to the start of “Papa bear”. Papa is a bit longer than Mama, being closer to 2-3 minutes long, with the finish line at the top, and is followed by another roller before the longest and steepest descent of the course. After that descent comes “Baby bear”, the shortest but also steepest climb, lasting only about 30-45 seconds.
Strava: https://www.strava.com/activities/8980128092
Nutrition: I had about 650 calories of endurance mix in a single bottle, 400 cal of lara bars, 3 gels, and some electrolyte mix from the team feedzone bottles. I think I ended up eating about 1000 calories of what I brought and drinking 3 bottles. I was worried it was going to be warmer so brought a bit more than was needed.
Recap: In our prep for the race, we identified a collection of riders as being the biggest threats: Tyler Williams, Sam Boardman, and Sean Bennett. The first two are current Legion riders (and had just gone 1-3 at Sea Otter the week before), and the third is a recently-retired World Tour rider. Other strong local talents like James Kinney, Ryan Gorman, Eric Colindres, Miles Hubbard, Travis McCuen, and Bradley Wiggs were also in the mix. Dolce Vita had the biggest squad other than us, but Terun, Team Mikes Bikes, and Voler also had squads out.
Our aim was to use me, Grant, and Cam to try and put pressure on the teams throughout the early to mid-race and commit to a break if we could, and Nico would be our man for the final sprint since he’d done very well from the field in the 3s last year.
Lap 1 started off fairly uneventful, the group sorta surveying the roads with not too many moves or anything before the climbs, but when it started heating up Conor Austin did lots of valuable work this lap covering moves before his saddle broke and tires blew up (he got a nice shoutout from Sam after the race for keeping it upright)! When we hit Mama Bear the first time, I was feeling good and very close to the front, so I started to up the pace. Nobody followed me, so I kept at it up and over the climb, settling into a nice tempo pace on the climbs and descents. I was joined by Max Korus from TMB on Papa Bear, and we started to work together a bit. Both of us knew this break wasn’t really going anywhere, just to try and cause a bit of work from the other teams behind us.
We were caught on Mama bear on Lap 2 by a small break. Tyler Williams, Sean Bennet, Miles Hubbard, and Nico Sandi were among them, so I figured I would just jump on the back and see how long I could stay with them. There were some surges, but nothing materialized and we were soon caught by the group before Papa.
Just after the feed zone on Papa, Tyler Williams put in a pretty big dig, soon to be followed by a lot of the other riders we identified pre-race. Nico and I had just done a bunch of work, so we looked to someone else to close it and Cam jumped and put himself in the group. He was heavily outnumbered though, and Nico told us it wasn’t what we wanted, so I started to work to pull them back, catching them just before the big descent, and bringing the group back together.
Nothing major got away on baby bear or the stretch on San Pablo Dam, now on Lap 3, some surges here and there, which AV did well not to jump on immediately and let others do some work. Once we got onto the false flat backside of the course, Cam went off the front and gained nearly a minute and a half on the group by the top of mama bear. Austin also did a lot of work during this time to make sure Nico and I were pulled up to the front after Cam attacked, to make sure we could respond if anyone dangerous tried to bridge. Matthew was doing a lot of work at the front covering moves before Austin pulled Nico and me up to help. For now though, we could take a breather as we had someone off the front and there weren’t many attempts at bridging.
A full lap later again at Mama Bear, now on lap 4, the penultimate lap, Cam still had about a minute on the group, but the gap would start shrinking as Tyler and Sean again went full gas up Mama Bear and didn’t let up over the following rollers, causing some shelling of people. Cam finally came into view when we started Papa, and a group with the big threats in the race started hauling right out of the feed zone, catching us a bit off guard, so we had to do a bunch of work to make it up to them over the top of Papa.
Then on the little roller right after the papa summit, a TMB rider (didn’t catch who it was) split up the group a bit more, and I ended up with the TMB rider, Sean Bennett, and Tyler Williams. I did no work in this group, Tyler trying to egg me on and get me to work, but I wouldn’t budge and the break ended up fizzling out, with the whole group coming back together on Alhambra Road.
As our last time up Mama Bear got closer, in my head I was thinking Nico was our best shot during the final sprint, as we planned. I moved in front of him, then Jon moved in front of me and ate a ton of wind to take us like 10 wheels up and put us right behind Legion and Sean Bennett. This was a super crucial move, we all knew that it was going to pop off on Mama this last time, so our positioning was critical.
When the climb started, I was yelling at Nico to get on Tyler’s wheel. He wasn’t quite holding it so I jumped in front of Nico and told him to get on my wheel to help him bridge, but he was pretty gassed so I just tried my best to stay behind Tyler. It was absolutely clear this was the winning move, as he was soon joined by Sean Bennett and Miles Hubbard, and they started gaining time on us.
They stayed away from me by just a few seconds, even as we crested the top of Mama and started the rollers. I started cramping a bit so I knew I was right at the limit, just had to hold my power and hope they’d slow up. Luckily, they eased off just a bit and I was able to catch them on the first roller after Mama.
When we hit bottom of Papa, there was a lot of looking around, but nothing much until about 500m to go when Sean put in a big attack. He quickly burned out and Tyler, Miles and I passed him. From there it was just whoever had the most gas in the tank, hardly sprint or anything, and we all finished 2-3 seconds apart from each other. Tyler 1st, Miles 2nd, Me 3rd, Sean 4th.
Personally, it was exhilarating for me to ride in a last minute break with some of the strongest riders in NorCal and finish on a podium with a continental pro. Usually I find little things in a race where I go “dang, I wish I could have done x better or wish I could have given it 10% more at this part of the race”, but this race I feel like I gave it everything and have no regrets.
I really owe the success to our awesome teamwork though. We had solid breakaway efforts putting pressure on other teams and letting our other guys rest, didn’t chase every little move and burn ourselves out, covered the moves that mattered, and communicated well. It felt like a really well-done race from a tactical POV, which was 100% needed when so many strong riders came out. So grateful for all the work the team put in, was a full effort from everyone.
