Ontario Cup Track #3 - 2016

Another good day racing at the track in the mixed Senior Elite/Masters Category 2. 4th Points Race, 3rd Scratch Race and 1st Elimination, my first ever win on the track and first win in 25 years.

Disappointed how the points race unfolded as there were 5 of us on 5 points with one sprint remaining. I mistakenly did not follow two of them who finished ahead of me in the third sprint. They went on to take 1st and 3rd in the final sprint. Another who went with them although finished on the same points as I, finished ahead of me in the last sprint. Lesson learned.

The scratch race however I was very pleased with. Felt I was in control, active and attentive.

The elimination, well it was just textbook riding. Love this race!

Elimination Podium - Derek Koops 3rd, Charles Cormier 2nd and me 1st

Scratch Race Podim - me 3rd, Matthew Ford 2nd and Darren Hobson 1st

Ontario Cup Track #2 - 2016

Good day racing at the track in the mixed Senior Elite/Masters Category 2. 5th Points Race, 2nd Scratch Race, 4th Elimination and 10th Keirin (4th in the 7th to 12th heat).

During the Points or Scratch race

Scratch Race Final - 2nd

First Track Podium in 25 Years

With one of my long time supporters

Ontario Provincial Track Championships

Ripping it up in the 500m

Start of the Scratch Race

Scratch race final with me coming in 7th

The expression on my face says it all

Cool as a cucumber for the start of the Points Race

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Sitting comfortably for the Keirin semi final

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A few laps to go, feeling confident

Sitting comfortably in 3rd and confident to qualify

Safely qualified for the final

Keirin final start

More physical contact in this round. Staying out of it at the back. 

Derney is gone, time to go

The picture says it all

Track Ontario Cup #2

Coming off the positive result from the MCA Elimination race on Tuesday, I was set to take part in the second track instalment of the Ontario Cup. Unlike the first event which I took part in only the points race, this time I would compete in the points, scratch and elimination races over two days. With each having there own qualification heats, a lot of racing was to be had should I qualify for each event.

Having been rushed in previous races, I took a half day vacation and made my way to Milton with a good amount of time to spare to prepare and warm-up. For me it became apparent I needed a good hour to an hour and a half to be race ready otherwise my legs just would not respond to the pace and intensity. The results of the weekend confirmed that.

I qualified for each event although I admit; it was not all that easy to do. The elimination race qualification in particular was very fast and I found myself stuck on the back and on the verge of being eliminated every second lap. A mistake I was sure not to make in the final. The points final too was very fast and blew apart with guys taking multiple laps. I was left with no laps taken nor points but took solace in the fact I gave a good sprint to take 2nd with 10 laps to go only to find out after the race, my placing would not be awarded as I was considered a dropped rider. The elimination final was a good event, finishing 7th yet I admit, I was hoping for a better result given my performance on Tuesday night. The scratch final however was my break-out result finishing 5th and being in the mix on the final sprint. It was an exhilarating final and definitely boosted my confidence with the Ontario Provincial Championships coming up in two weeks time. Check out the video of the final with me the all black kit and finishing 4th in the final sprint. The winner was just 50 meters in front of us.



Results

Points Race Qualifier | Points Race Final
Elimination Race Qualifier | Elimination Race Final
Scratch Race | Scratch Race Final

Inaugural Milton Cycling Academy Race Night

Last night I took part in the inaugural Milton Cycling Academy race at the Milton National Cycling Centre. Fourteen of us lined up in the A group which consisted of senior elite and master racers. I knew prior to the event I was in for a night of hurt but figured no better preparation for this weekend Track Ontario Cup than racing with the fastest.

The evening began with a 60 lap scratch race, first one across the line wins. Well it did not pan out as I had hoped. You come to the conclusion after 10 laps when your legs and lungs are burning that perhaps a 15 minute warm up on the rollers and 10 minutes on the track didn't cut it. I had no illusion of animating the race yet I did expect to finish it. I was dejected and the rest of the night did not look any more promising.

Up next was the kilo sprint, 4 laps of the 250 meter track following a neutral paced lap on the Cote d'Azur. Four to five of us were placed into heats with the first two qualifying for the final. Pretty simplistic event yet can be tactical. In my heat, it was a straight up sprint with us finishing in the same order drawn as we started. Unfortunately I drew last place. 5 more of these efforts and my legs may have begun to open up and feel better!

Following the kilo was the team chase. A single race with us drawn into equal teams of seven. The race is won when 50% of the team catches the other team or the team with 50% intact riders is ahead after 24 laps. Each of us were required to take one pull at the front in the same order we started. It was decided initially we'd take half lap pulls. I had the feeling it was going to blow apart when I overheard others talking about gunning it once everyone took their initial turn. Sure enough our pace yo-yo'd after 4 laps and gaps began to open. A gap I closed zapped my legs and once on the front for my second pull, I did what I could to maintain the pace, pulled off and out. Our team then began to fragment down to four riders and was eventually caught.

The final event for me as I did not qualify for the kilo sprint was the elimination. Every two laps the last rider crossing the finish line is eliminated until two remain at which time, a sprint to the finish determines the winner. I half expected to be eliminated early but finally found my legs and did reasonably well finishing 3rd.

The evening was not all that bad and I had a single takeaway... a proper warm-up.

Results - March 24, 2015

Track Ontario Cup #1

This past Friday the 13th saw my return from the hiatus of sanctioned cycling racing. The first ever Ontario Cup track event was being held at the new Milton Velodrome – the Mattamy National Cycling Centre (MNCC) that will be the venue for track cycling at this summers Pan American Games. I had taken part in the Points Race.

Awaiting start on the infield

Although I had raced track before, it has been over 25 years ago as a junior/senior rider and on an outdoor asphalt velodrome in Delhi, ON. However I have been riding quite extensively at Forest City Velodrome (FCV) in London, ON since October 2014 and have become quite comfortable with the flow and speed of track riding logging in over 2,000km or 15000 laps of the 138m velodrome. Although I had no immediate intention of racing track this year, a "fun race night" was held a few weeks ago and I felt I held my own when riding against some seasoned track racers. It was enough to generate the spark and interest to race this year. The only caveat was not having ridden on the new MNCC velodrome and my only riding reference was a previous experience riding on the now defunct Olympic velodrome in Montreal back in 1988.

I booked myself into the first recertification program offered at MNCC only to have to miss the opportunity due to bad weather. I booked again but this time into the “A” and “B” certification programs, costing more but figured it would give me more track time. The experience was surreal and I could only compare the feeling to the first time I walked into the Skydome in Toronto. The velodrome was massive compared to FCV and riding it was like riding on a multi lane express way in overdrive. No longer did you get the sense of speed and feel the g-forces like you get at FCV, the experience was smooth and almost effortless but scary as hell at the same time, and particularly the first time you ride up and along the railing. MNCC do not allow computers on the bike so you better be damn sure you are going fast enough as it is a long slide down.

On the rail awaiting the start

With the certification behind me and a new sense of dread, I was off to compete two days later in a 30 lap 7.5km Points Race qualifier and should I qualify the 60 lap 15km Points Race final. Ironically I was not at all nervous come the moment they called us up and surprisingly confident even though the likes of Steve Bauer would be competing in the same heat as me. 25 years ago I wanted to compete along side Steve at the Canadian Tire Grand Prix down at Queens Park in Toronto, only to be denied by my team, High Park Cycle. Better late than never I suppose!

The Point Race is one of many different events that occur on the track. Sprints for points occur every 10 laps with points awarded to the top 4 (5 for 1st, 3 for 2nd, 2 for 3rd and 1 for 4th), 20 points if you lap the main field and -20 points if you are lapped. There’s obviously an advantage to lapping the field but at a higher physical cost as it requires a lot of effort or luck if you get in the right move. For myself, I figured I had the best chance of qualifying by going for the sprints. 18 riders would contest this qualification with the top 12 advancing.

Steve Bauer leading me out (ya right lol!)

For the most part, the race was a blur. There’s so much happening in such a short period of time and I was concerned only to obtain a few points and to stay upright. The first sprint out of three, I found myself out of position and crossed the line 6th in the group yet I believe two were off the front at the time. The second sprint I ensured that was not the case and followed a familiar wheel with two laps to go. I was a little confused as we crossed the line with the two laps to go as the bell was ringing. This generally suggests we are on the last lap before the sprint. As we crossed the line, the bell rang again and it dawned on me that the bell was ringing originally because the two off the front were just behind and about to catch us. I continued to follow the wheel in front and crossed the line safely in what I believed was 4th place. Coming into turn one, we both gradually rose up the banking as those behind is rode underneath. At the moment we were coming down the banking, a rider in front came up and I found myself trapped as we grazed tires and down I go. Sliding down head first on my left side I feel like it is an eternity as I wait for the inevitable rider(s) crashing into me from behind. As the track is self cleaning, you only hope those behind you ride up and above however that is not always the case. I hit the bottom concrete with a thud. I jump up, grab my bike, give the front wheel a spin to check if it is true, hop back on and ride off. Typically in the case of a crash or mechanical, a rider is given 5 laps free. I thought I might have the chance to actually get back on but in hindsight, I should have taken the free laps and contest the final sprint. In the end, I reflect on what transpired and await the results to find out whether I obtained the 1 point and would qualify for the final.

No sooner do I get my wounds attended to and visit my father who came down to watch, I hear over the pa system that I did in fact qualify with the single point obtained. Now, the long wait until the final.

Cooling down

The final itself again is just a blur. The speed was considerably higher as expected and I hear the announcer describe our effort as being “pinned”, a term which I had never heard before. A group get off the front and lap the field and I had little left to make any considerable effort. With 10 laps to go I found myself near the front and thought about doing something in the final sprint but there was just nothing left. I was doing what I could to hang on and figured my injuries were getting the better of me. All in all I was satisfied with the first track race. I’ve come away with a new appreciation for the track and a desire to improve physically and tactically. 6 weeks until the next Ontario Cup and I was back on the boards the next day at FCV to prepare.

Qualification Sprint Results | Overall Results
Final Sprint Results | Overall Results

Carpe Diem 2012!

December 28 has become my Carpe Diem for it was the day in 2009 that I made the conscience decision to do something about the physical aspect of the person I had become. I tipped the scales at 215lbs, my all time heaviest and have reached 151.6lbs and currently sit at 158lbs.  I look upon that day and think of that first 20 minute session I did on the elliptical that almost killed me and think what I have done since then.  A return to competitive cycling with some notable results, 100mile bicycle rides, countless 3+ hour training sessions on the bike, 7 to 12hr training hours per week, 10 continuous pull-ups; I wouldn’t have imagined that 3 years ago!

See last year’s comparison photo.  This year’s photo is coming soon.

Over the last three years I have adopted different eating styles to test the effectiveness of weight loss/satiety and to fuel my body for the rigors of weight lifting and cycling.  Needless to say it’s been challenging; not so much in the way of eating, but balancing the intake of food to accommodate weight loss / maintenance, muscle growth and energy needs.  Through this journey I have read and learnt a lot on nutrition (both conventional and unconventional) and have learnt what works best for me.  With that knowledge, I have been successful in loosing or maintaining my weight without extreme caloric reductions while building muscle and fuelling my body for cycling.

One of the biggest revelations I’ve had is the fluctuations in weight experienced on a daily or weekly basis.  These fluctuations are primarily water based and can sway in the range of 3 to 5 pounds.  Deplete your glycogen through reduced carbohydrate intake or exercise and you can easily drop 3 to 5 pounds in less than a week and appear and feel thinner.  Replenish your glycogen and watch those same pounds return.  The reason for this is the glycogen/water relationship.  For every gram of glycogen stored in your liver and muscles, your body will store approximately 3 to 4 grams of water.  So say for instance your liver stores 100g of glycogen and your muscles store 400g, your body will store approximately 2000g of water resulting in 5.5lbs of weight (1g = 0.00220462lbs ).  With this knowledge, I became less concerned with these daily fluctuations and relied more on body fat percentage rather than weight.

As an example of this, last winter in my attempt to shed body fat for the forthcoming cycling season, I changed up my macro nutrient intake consuming approximately 160g of protein (1g per pound of body weight to maintain lean muscle mass), no more than 100g of carbohydrates and the remainder of my caloric requirements (approximately 2400cal) in healthy fats (olive oil, coconut oil, avacados, nuts etc.).  Within the week I dropped approximately 4lbs (glycogen depletion + accompanying water) bringing me from 164lb to 160lb.  From there until the 1^st of April, I lost an additional 8.4lbs for a total of approximately 12.4lbs and 3% body fat according to my scale.  Approximately 7lbs were lost in fat and the remainder (5.4lb) in glycogen/water and likely some lean tissue.  During this time I had periods (weekends) of carbohydrate loading where I would consume approximately 350 to 400 grams of carbohydrates, 160g of protein and the remainder of my caloric requirements in healthy fats (approximately 40g).  After this period, my weight would increase by 3 to 4 pounds but then drop when glycogen was again depleted.  It was interesting to observe and gave me a better understanding of the cause/effect of food.

So into a new year I will again challenge myself but with a new way of eating.  One drawback of my previous way of eating was the financial requirement due to the increase in meat proteins I was consuming.  I’m about to try a lacto-ovo-vegetarian/pescatarian approach but model it similarly to the above (primarily health fats, 1g of protein per pound of body weight and minimal carbohydrates to keep my glycogen depleted).  I have yet to work out the details but suspect I will rely on eggs, dairy, fish (pescatarian) and powder sources for protein.  In time, I may reduce if not eliminate eggs and dairy just because as I have no ethical issues with eating these nor meats.  Fish I will continue due to the health benefits.  I find it’s good to change your way of eating up as it keeps things fresh and keeps me motivated.