Bruce Rychlik uses video to improve his CX season

Bruce Rychlik's 2016 Cyclocross Season was one of fun, learning, and improving. After each of his 14 races, he detailed his post race reflections and studied his Garmin Virb videos with his coach Karen Mackin.  It was quite remarkable the progress he made this season, in part due to the learning that took place because of viewing the video with cadence, watts, speed, location, etc.  Of course the other part was a lot of hard work.   Viewing where/when you are doing well (i.e. you are passing or catching up to others), and when are not doing as well (you get passed) is a powerful learning experience.  Then, when you then relate that to what is going on around you, what you are doing, and how you are doing it (speed, watts, cadence, etc) it is empowering.

A few of the most important things he learned he needed to work on (and then successfully implemented at the end of the season) with the help of video:

• to accelerate out of the turns
• work harder at the top of the hills
• when to rev up the cadence and when NOT to
• where to line up (left/right) at the start
• what lines work through the corners, which don't
• how hard you REALLY need to go to get to the first corner in a good place and how key that is to your race results.

These are only a few of the many items Bruce worked on and improved upon over the course of the season.  Another great use of the video:  Watching a supremely executed CX race is divine, and his coach was happy to view a few of those!

So what happens on the very last race of the season?  He forgets his Garmin! (and Strava didn't record) and he forgot to turn on his video camera!   So no data, no video, but his coach is as happy as a clam because this was his report...

"The course was 100% snow, I got lapped - and muddy - but it was the most fun I have had all year on a course.  Very muddy - gloppy and gluey, the entire course!"

Stacey McMickens tackles the Big Dog!

On November 26th, 2016, Stacey McMickens set out on the grueling 10 mile trail race in Lincoln Parish Park, Ruston, LA known as the Big Dog Ultra Trail Run. She's been working with her coach, Karen Mackin in building the endurance to tackle this off road event by gradually increasing her off-road running distance as well as metering and monitoring her running power with the Stryd Running Power meter. It looks like all the hard work payed off because Stacey came in 5th Place overall! What a great race!

8th in AG for Steve Pandelidis at Atlantic City Half Marathon

On Sunday, October 23, 2016, Steve Pandelidis came in 8th place out of a strong competitive field at the Atlantic City Half Marathon.   Steve was a little dismayed that his time wasn't faster, but after looking at the results it was clear that the windy conditions had affected everyone (most in his age group were about 3 minutes slower than last year).  He was thrilled, however, to see that his finish time gave him his best ever age group placing at this race. Previous years results were 15th and 14th, so jumping up to 8th marked a good improvement for Steve.   His coach, Karen Mackin, upon reviewing his file noticed he successfully kept a very steady consistent pace, with a HR that clearly indicated he was really putting it out there.  A well deserved Kudo's goes out to Steve for a race well run!

Len Adams Finishes l'Eroica stronger and faster

Len Adams main event for this year was classic. Literally... "Classic". He trained for the InGamba Tuscany and l'Eroica tour. This event is described on the InGamba webpage as "Kilometers on the white roads. Vintage brakes, 28mm hand-sewn tires and downtube shifters. White-haired old men in wool jerseys and goggles. Red wine and ribolita at rest stops."  The 8 days of riding with InGamba throughout Tuscany, Italy culminates on the final day with the world famous event known as l'Eroica. l'Eroica is a celebration of vintage cycling on some of the most beautiful gravel roads in Tuscany. All participants must ride a pre-1987 bicycle and are encouraged to wear vintage cycling gear. Over 7,000 riders participated in l'Eroica this year on the various course distances. Len, of course chose the 135 km route and was one of only 3 riders to take on that epic challenge!

Len enjoyed the tour leading up to l'Eroica.  On one of the big days, he finished ahead of his group on the "Duda Climb" which he was thrilled about. Other fantastic efforts included bridging up to the stronger climbers at the final climb to take the sprint at the finish. He was very happy to be able to "dice it up". At l'Eroica, len felt he rode well. One of the biggest challenges for Len was doing the steep gravel descents in the dark (the 135km event starts before sunrise). He explained, he "got dropped being careful!" But as soon as the sun came up he made up a lot of ground. Len felt he had a very solid finish, and was thrilled to realize he finished in less time than when he did it in 2013!

Stacey McMickens wins Silver at Cajun Man Tri

On Sept 11, 2016 Stacey McMickens placed 2nd at the Cajun Man Sprint Triathlon in Lafayette Louisiana.  In the swim, Stacey was happy to find some good feet to draft off of that resulted in a very good swim split.  When the woman she thought might win passed her on the bike, Stacey concocted a plan... "my goal was to stay 4-5 bike lengths behind her and let her pace me away from the other women.  We soon passed the first swimmer and I knew that I was going to be battling for 2nd."  Stacey was feeling really good and so twice she tried to go around and break away from her, "but she would roll me back up."  Stacey went on to explain, "The run was a nightmare of full sun and running around an airport where you could see the whole course".  Stacey got a little worried when around one of the u-turns she could see 3rd place closing in.  She felt like she was totally redlining and had to dig really deep to hold her off, which she did!   Congratulations Stacey for a hard earned 2nd Place!

Siong and Lynette Hing both win Bronze

On Sunday August 21, 2016 PCG coach Karen Mackin's Singapore husband/wife Duo, Lynette and Siong Hing both competed in the Selatar Aerospace Criterium.

Lynette came in 3rd among a strong field of very explosive competitors. The entire race she was trying hard to figure out what it would take to win the race because she knew she wouldn't out-sprint this field! In the final lap an early acceleration resulted in a gap between Lynette and the top 3 riders. She went as hard as she could to catch up. Once she bridged up to them, she just kept going and opened up a solid gap. Coming into the final stretch, the other riders were getting closer. Right at the line she was passed by two of them but held off the third and took bronze.

Siong's race was intense due to the abundance of teams with 5-8 riders. Siong praised his one and only teammate for being very "devoted and awesome" in helping him to podium. Since there were only two of them, they let the big teams chase down most of the breaks but with one lap to go, They got to the front and his teammate lead him out for as long as he could, all the way to the last turn. After the lead-out, Siong took the inside line came out in front with a 20 meter Gap, but two riders managed to come around and Siong took 3rd.

Congratulations to Siong and Lynette!

Steve Pandeledis two triathlon season finish

Steve Pandeledis wrapped up his triathlon season with two triathlons within the last month, the first being the USAT AG National Championship Olympic Distance Triathlon on 13 August in Omaha, NB; and Yesterdays, (Sept 10th, 2016) Pine Barren Olympic Distance Race. Steve had nothing but praise for The National Championships race in Omaha, NB, he said the event was incredibly well organized and "very cool". He felt he had a good race, navigating the course well and he said he felt especially good on the bike! This was a race to enjoy being around the best in the country. Then back closer to home, on the 10th of Sept Steve raced the Pine Barrens Olympic triathlon in Atsion, NJ in 90 degree heat and humidity! Coming out of the water with a fantastic split of 24:40, He knew he had his work cut out for him to hold off as many people as he could to place. He had a great bike split going 22.4mph but suffered a bit on the run when the days heat was starting to peak. He did a good job holding of his age group competitors because he ended up in third place! A fantastic day!

Stacey McMickens takes on Nationals!

On the weekend of Aug 13 and 14, Omaha, NE hosted the USA Triathlon Amateur National Championship for Sprint and Olympic Distance Triathlon. This would be Peaks Coach Stacey McMickens first attempt at qualifying for TEAM USA to represent the United States at the World Championship.  Being a part of TEAM USA has been dream that has been percolating over the last 20 years of her participation in the sport. She explained "I wanted to test my limits and see if I could climb my way to the top of the sport of triathlon (for amateurs of course).   Then 3 weeks before the race, she suffered a calf injury that put her in crutches.  She explained "I took it day by day and was able to jog slowly thru the river cities triathlon (a week before the race) but wasn’t convinced it would be worth the trip to nationals ... and decided I wouldn’t go."   Then two days later, her PCG coach Karen Mackin got the email "I'm going to Nat's!" - she had changed her mind so off she went!

She thoroughly enjoyed the experience saying everything was "SO PRO".  USA Triathlon does a great job with creating top notch National Championship Event.  Although her results where not quite where she had hoped (she came in 22nd), she felt she had a good race and put it all out there.   She explained, "The gap between having a good race and a great race is wide and daunting. It would be easiest to throw up my hands and say it will be too hard. However, I feel most alive when trying to achieve things that scare the heck out of me. And it makes me feel like I am not settling for being in my comfort zone. The whole experience was awesome from start to finish and I can’t wait to give it a second try and attempt to narrow that gap." Way to go Stacey! It is attitude that makes Champions, and she certainly has what it takes!

Stacey McMickens 2nd at River Cities Sprint Triathlon

Aug 7th, 2016 PCG coach Stacey McMickens started the swim leg of the River Cities Sprint Triathlon in Benton, LA in a very relaxed state.   She really had no expectations due to the fact that she was nursing an injury, she figured she might do a little walk/run for the run portion.   She had a fantastic swim and took off on the bike.  "My legs did get in the pain cave on a couple of climbs and for a couple of 'get away from this dude' moments, but the bike went well and felt fast and I thought I crushed it!".  Then, on to the run.  She started with a slow jog, paying close attention to her calf.  It seemed to feel fine, so after 5 minutes of running she thought "screw it, let me see if I can just run the whole thing".  She did, and was thrilled to find out she finished 2nd in her age group!  Congratulations Stacey!

Steve Pandelidis 2nd in Division, 6th Overall at Shoreman Aquabike

A very Determined Steve!

4 days before the Shoreman Half Ironman, half way through a long day in operating room (Steve Pandelidis is a surgeon), he starts to feel pain in his Achilles and by the end of the day, Steve could barely walk.   Fortunately the race he was planning to do that weekend was also holding an Aquabike race (1.2 mile Swim, followed by 57 mile bike).  Steve was hopeful that by Saturday, the 16th of July, his injury would be at least good enough to compete in that version of the race.  He called the race director and made the arrangements.   Then on Saturday, Steve Pandelidis had a fantastic race!  Turns out he is pretty good at this style racing.   He came in 2nd place in his Age Group and placed 6th Overall!  And, the additional good news is that as of the date of this posting, his Achilles is on the mend enough that he is running again!

Peaks Coach Stacey McMickens Wins at Meat Pie Tri!

Earlier this month, July 10th, 2016 to be exact, Stacey McMickens (Peaks Coaching Group coach) swiftly grabbed the Overall Win at the Meat Pie Sprint Triathlon in Natchitoches, LA.  She won by nearly a minute over the course of 800 meters of Swimming, 20 miles of cycling and running a 5k on a very hot and humid day.  Stacey felt great going through the transitions without a single glitch!  That, in addition to her nabbing the "fastest female bike split" definitely contributed to her Overall Win.   Congratulations Stacey!

Greg Judin has a fantastic race at 70.3 Durban (well, actually 69.2!!)

On Sunday morning, June 19, 2016, Greg Judin arrived at the start of the Ironman 70.3 Durban, to hear the announcers calling off the swim due to extremely rough conditions.   Greg commented in a post race report to his coach, Karen Mackin, "You wouldn't believe this, but I actually felt disappointed. I like a challenge, and the swim (as you know) is my weakest leg. They only allowed the pros to swim!".   After the race, after hearing reports from the Pros who felt they were fighting for their lives in the swim, he realized it was definitely for the best!   Besides, this gave him a leg up, due to his strengths being cycling and running!  Greg started the bike with a goal to keep a steady effort (shooting for a Variability Index of ~1.05 - which suited the course).  He did incredibly well, and stuck to using intelligent race tactics even with 15km to go on the bike, while he wanted to drill it, he held back in order to reap the benefits on the run. This tactic resulted in an overall faster race than his mates!  While they had a slightly faster bike, many of them blew up on the run, and Greg just crushed the run and came out ahead.   What a great race!

Steve Pandelidis - Four minutes faster at Rock Hall International Triathon

On Saturday, June 4th, 2016, Steve Pandelidis raced the Rock Hall international distance (1500 Meter Swim; 24.5 Mile Bike  and 10K Run) shaving 4 minutes from his previous years race!   This landed him a top ten place in his age category (8th Place!).   Congratulations Steve on a fantastic finish!

Greg Judin has a great race at PwC Great Zuurberg Trek

The PwC Great Zuurberg Trek is a three-day mountain bike stage race in the heart of the world-renowned Addo region of the Eastern Cape, South Africa.  On Friday, June 3rd, 2016, Greg Judin and teammate Stephan Beyers raced 66km over very technical rocky and dry/dusty trails.  Day 2 was 78km and was the toughest day for Greg.  On the 3rd day the team really enjoyed the flowy 50km single track!  Their hard efforts paid off with a 6th place GC in their Category!  

Stacey McMickens wins Masters Title at Indian Creek Triathlon

Sunday, June 12, 2016 Stacey McMickens set out Woodworth, LA to see how she would fare at the Indian Creek Sprint Triathlon.   In a post race text to her Coach Karen Mackin, she was elated and stated that she "did exactly what I wanted today!"   She won Gold in the Masters Category and came in 4th overall.   Congratulations Stacey!

Lynette and Siong Hing Both Win Gold at Trifactor Race, Singapore

This past Sunday, June 5th 2016, the husband and wife team of Lynette and Siong Hing each rode to victory in their respective TriFactor Race in Singapore.   The course was very technical with 8 Turns per 7km Loop - thats 40 Turns! - many of which were U-turns (see image).  This meant it was very important to stay near the front, taking advantage of the accordion effect which dwindled the starting field of 50 riders down to peloton of 15.   In the end, Siong caught the remaining 15 off guard, by attacking early and getting a solid 20meter gap which he held for close to 300m to win the race.   Lynette's race came down to metering out enough energy to drop most of the field but not too much so that she could not put down a few last killer efforts to drop the remaining 2 before it came down to a sprint (as these girls definitely would have preferred that!)   

Lynette Hing Takes the Silver

Lynette Hing has worked tirelessly this season to get ready for the Singapore National Championship.  The course was a challenging series of out and backs.  She practiced the corners, she worked on her threshold power and in the end came in 2nd place in her Category!   Nicely Done, Lynette!

Stacey McMickens starts the Season with a Division Win!

On Saturday May 7th, Stacey McMickens kicked off her season by winning her Age Group in New Roads, Louisiana at the Louisiana Sprint Triathlon!  She also came in 5th place overall at the Race! Congratulations Stacey!

Greg Judin kicks in a Great Weekend of Racing!

Congratulations to Greg Judin on a fantastic weekend of racing. On Saturday April 9, 2016 Greg slashed 20min from his previous years time at the Momentum Health Oatwell DualX Duathlon race held in Hakahana, South Africa to place 15th in his Category. Then on Sunday he finished 18th in the lead pack at the Emperors Palace 98k Road Classic feeling strong despite the previous days race!

Amy Stewart wins Silver!

Congratulations to Amy Stewart, who on On Sunday Jan 31st,  placed 2nd her Age Category in the 5k at the USATF East Region and New England Masters Championship in Providence, RI.  This was a fantastic result which has inspired her to pursue additional improvement on the indoor track in future events!