Introducing the Team OAM Now Nordic Ski Team 2015

January 26th, 2015 by Team OAM NOW / Athletic Mentors

By Daniel Yankus, Nordic Ski Team Captain

Ed Note: As the 2015 Nordic Ski season continues, we asked Team OAM Now’s Daniel Yankus to give us an overview of the team and its goals.

15637204644_0273b614b1_zThis year’s Team OAM Now Nordic Ski Team is:

Returning members:
Jon Morgan
Alex Vanias
Kaitlyn Patterson
Daniel Yankus

New Teammates:
Mike Davis
Rebecca Davis

Winning the overall for both women and men in the Michigan Cup series is always our goal and, last year, Alex and Kaitlyn  both delivered. As a personal goal, I accomplished a Top 100 at Birkie and that was the goal I set out for about 4 years ago. Of course we’re looking for similar results this year.

Mike and Rebbeca will certainly bring both talent and youth, however, their active lifestyle as a family is what first attracted my attention to them. We have found that our team operates better with that family spirit.

16072212610_a2d7ee060d_zFor us, there is an understanding that our results are important, but our interactions with the ski community are more important.  As we look to expand the sport and create interest, each member of the team has committed to a community event this season, clinics and races alike, for both adults and/or  kids.

As far as our races go, we are also looking to have great results at the North American Vasa, Noquemanon Classic Marathon, and the American Birkiebeiner. These races allow us to test ourselves against national caliber skiers.

Of course we’re looking forward to some more snow here in Michigan, but were hoping for a great 2015 season.


Three Team OAM Now Nordic Skiers finish in top 5, Overall, at Noquemanon

January 26th, 2015 by Team OAM NOW / Athletic Mentors

By Kaitlyn Patterson, Team OAM Now Multi-sport Athlete

IMG953168The Noquemanon Ski Marathon is one of Michigan’s premier cross country ski events and has been on my athletic bucket list for years. It is a challenging, point to point, race that begins in Ishpeming and finishes at the Superior Dome in Marquette, Michigan. Although there is a net descent over the 50k race, there is some serious climbing over the first half. The Noquemanon is unique in that the 50k Classic is the featured race and draws talent from across the Midwest.

Classic races add several elements of challenge because kick waxing is so crucial. This year’s weather was on the opposite end of the spectrum from last year’s “snowmageddon,” with temperatures hovering just above freezing. Waxing for the changing weather was a source of anxiety for most skiers in the classic race as everyone tried to decide what would be the trick for optimal kick and glide.

The entire Team OAM Now Nordic team took on the challenge of the 50k Classic race beginning in the Elite wave. I have not spent much time on classic skis since high school and was less than confident about racing a marathon. Although I seriously considered changing to the freestyle race, I decided to go for the classic race to just see what might happen.

IMG_0348The start of any ski race is tricky to navigate with many bodies, skis, and poles in a condensed area. Thankfully, we were off smoothly, the tracks were not as icy as expected and my skis were kicking and gliding well. Less than 5k in, I saw teammate Jon Morgan off to the side holding his hamstring after a bad fall. He unfortunately had to pull out with a torn muscle. I heeded his warning and was a bit more cautious on the tricky descents.

I felt great after the first 15k, but realized that my pacing was a bit ambitious and I had fallen behind on my calorie intake. I fell off the pack I was skiing with, but was able to regroup, drink, and ski more relaxed. I skied significantly more  smoothly and stronger the second half and was able to pull back several racers. By the final 10k, my upper body was toasted from the hours of double poling and I was thankful to see the Dome appear in the distance.

Overall, the race and the course lived up to expectations in both challenge and impressive scenery with the Lake Superior overlook, frozen lake crossings, and granite bluffs. The organizers do an amazing job with the logistics of putting on such a long point to point race.

I ended up finishing in 4th place overall and Rebecca Davis was just behind me in 5th. Dan Yankus had a strong race to finish 5th place in a strong field. Alex Vanias finished in 16th, and Mike Davis 33rd overall. Another great day for Team OAM! We’re hoping Jon has a speedy recovery!


Off Season Training Tips from a Pro

January 23rd, 2015 by Team OAM NOW / Athletic Mentors

By Raquel Tavares-Torres, Team OAM Now Professional Tri-athlete

imageWhen the temperature drops and the snowy days come, a lot of triathletes take the season off, but some, those who still have goals and races, need to train, no matter the weather conditions. The question is, how, when we live in a place that experiences all four seasons, do we train through the winter, especially when it can be cold and harsh?

Keeping in mind that we are all different, including our styles, levels, preferences, and goals, after more than a year racing as a ITU professional triathlete, I would like to share my experience training in Michigan to prepare for races in hot and humid places.

Last year (winter 2013), after more than a decade out of sports, I finished my first ITU race in the Dominican Republic, with only a couple of months of training. Due to lack of experience and preparation, as well as a few mistakes, I finished in a respectable place, but suffered from heat stroke. I completed the last 5k of the run, but I have no memory of it. The worst feeling of my life was when I woke up in the medical tent with my body out of control, dizzy, and feeling like I was dying.

Even if you don’t have a race in a hot place, you can take the advantages of the winter which is what I do now, and train in the cold conditions. The key word in the off season is adaptation.
Read the rest of this entry »


December Recap: Team OAM NOW in the Community

January 19th, 2015 by Team OAM NOW / Athletic Mentors

By Jim Allan, Team OAM Now athlete

greenhouse pedalOn Saturday, December 6th,Team OAM Now/Athletic Mentors team members participated in a great fundraiser for Habitat For Humanity by spinning at the Koetsier Greenhouse along with (70) other local athletes. Each hour of spinning was led by a spirited instructor who provided a great workout while collecting funds for a good cause.

The group representing Team OAM Now  included Marie Dershem, Roxane Kippen, Larry Strayhorn, Dan Gauthier, Steve Buccella, Peter Chadwick, and Jim Allan. This is the second year we’ve participated in a fundraiser at this facility; we consider ourselves incredibly fortunate to have these opportunities, especially when we can pedal to make a difference.

 

elvesThen, on Saturday, December 13th the annual bicycle build for Elves and More West Michigan occurred with outstanding success. This organization collects donations and conducts fundraisers throughout the year in order to buy un-assembled bicycles. Volunteers then have the opportunity to assemble these bicycles for distribution in one Southwest Michigan neighborhood a year. The organization hopes the gift of a bike will lead the students to a healthier lifestyle and provide them with much needed transportation to and from school. Again, a group of Team OAM Now members had the privilege to participate this year. Team members Roxane Kippen, Bob Schultz, Greg Neagos, Steve Buccella, Dan Gauthier, Peter Chadwick, Mike Hoogerland, Jim Allan, friends of the team Alan Moore and Mari-Megan Moore helped and great assistance from Steve’s 93 year old father Paul!

After a period of on-the-job training and a few rejected bicycles, our process was refined and we worked like a well-oiled machine, like a team. There were a few un-reported cuts that shouldn’t impact any performance, and we had a good time helping.

Despite the frantic activity in a warehouse setting, this is always a fun activity. In our building frenzy, we did not capture the total number of bikes we built, but a consensus from the skilled team suggested that it was in excess of (50) bicycles. Overall, there were over 1000 bicycles built for distribution in Grand Rapids neighborhood on Saturday December 20th!

striders

 

Finally, on December 18th, team members participated in the annual fundraiser sponsored at Striders Running Store called the Sleigh Bell Shuffle. This year, the collection of donations benefited The Kids Food Basket and Toys For Tots. Striders supplies a lot of great raffle prizes as well as cookies and cocoa for all the participants. The highlight of the evening was a run through the local neighborhood to enjoy the Christmas decorations.

Two of the things we love best are working as a team and giving back to our communities, particularly when we can do it in a way that really reflects who we are. These opportunities not only provided both, but gave us a way to celebrate the end of a great season! While we’re looking forward to getting back on the road, we’re also looking forward to volunteering together again.


Team OAM Now’s Alex Vanias Learns a Tough Waxing Lesson at Nationals

January 18th, 2015 by Team OAM NOW / Athletic Mentors

By Alex Vanias, Team OAM Now multi-sport athlete

The start of this ski season has been a difficult one. With nationals on January 4th in Houghton, everything looked promising when we got dumped on by snow around Thanksgiving. The snow didn’t last long, though, and we ended up in the difficult transition period for over a month where there wasn’t enough snow to ski, and the roads were too icy to roller ski. I mostly ran and rode my bike outside while doing some upper body strength workouts indoors during that period. This kept me in pretty good shape, but I didn’t have specific strength to maintain my form at high intensity on skis. Luckily, the week before nationals, the roads dried up enough to get in a couple solid roller ski workouts so I wouldn’t feel too awkward getting back on real skis when I made the trip up north.

I was only going up to nationals for the 15k freestyle race on Sunday, since I have a new job and don’t get much time off yet. Nationals actually lasts a whole week with a series of different distances in both classic and freestyle technique. I went up to Houghton with enough time to test skis and get some confidence on them before the race. The day before the race, I did a 15 mile ski of three laps on the race course. I got to try my brand new Freedom Gold ski poles for the United States Ski Pole Company and they felt amazing. Temperatures were in the mid-20’s with a firm course, so my Fischer Carbonlite H-Plus skis were absolutely flying down the hills. There was a one mile long descent with a hairpin corner at the bottom that I really wanted to practice taking at full speed. I ended up being able to by the third lap.

alex blog photoRace day came with a high temperature of 5 degrees and only got colder as the day went on. There was new snow, so it was going to be very abrasive on the ski bases. Unfortunately, I didn’t expect the snow to cool down as fast as it did and didn’t put the hardest wax I had on my skis. When I tested my skis, there was definitely a lot a drag as they were very squeaky on the cold snow. My skis were not the slowest on the warm-up/test course, but there were guys gliding by me without a squeak and I knew I wasn’t going to be competitive. I had no place to re-wax skis since all the wax rooms were reserved for the bigger teams that showed up. I just had to live with what I had on and try my best.

The race was individual start with skiers going off every 15 seconds. My starting position was 193 of roughly 200 starters since I had no points from other USSA races. To sum up the race, I felt great the entire way, but everybody else was out-gliding me. Other skiers could just get into an aero tuck down the hills and save energy, but I had to keep poling and skating to try and keep up as they pulled away. I would bring them back on the climbs and do it all over again down the next hill. There was 2000ft of climbing in the 15k race. That’s a lot!

I finished in 97th place. In the end I left with good experience. Ski selection and waxing is half the race. Most of the time I have really fast skis, but sometimes I get it wrong. It is time to think about marathon season now that there is a lot of snow at home!


There’s no Y in Tri: Free Clinics to Help You Meet Your 2015 Tri Goals

January 14th, 2015 by Team OAM NOW / Athletic Mentors

For matriheader_2014ny, the idea of a triathlon is intriguing, but daunting. There seems to be so much to consider and even more to learn. Stop asking why and start asking when. No one ever got to the finish line without ever lining up at the start, right?

In conjunction with the Grand Rapids Triathlon, Team OAM NOW and Athletic Mentors will present you with all the information you need to get you to the starting line of your first…or next…triathlon and see you all the way to the finish. You won’t want to miss any of these amazing (and FREE) opportunities!

TRI 101- Saturday:  January 17th 9:00-10:30am   (Downtown YMCA)

Great for beginners or anyone looking to do their first TRI, here is the  opportunity to get the inside scoop on training, nutrition, equipment, racing tips, transitions, and rules from athletes who have been there, and back again (9-10:30am).

Swim Technique and Training: January 17th  10:30 – Noon (Downtown YMCA)

Following TRI101, athletes looking to improve their efficiency in the water can learn about swim techniques and training. It’s an amazing chance to get an inside look and idea of what you can expect as you begin to train.  Get workout suggestions and watch high definition underwater video to learn the do’s and don’ts for good form.

To get more details, check out the Grand Rapids Tri site here.

To register for the clinics, click here.

 

February – June Clinics: 

Later, on February 28, the clinic returns to offer you the opportunity to really hone in on specific skills and strategies on both the bike and run portions (February 28, 9am-11am). Then, on May 30, just two weeks from the race, you can participate in a Race Day Clinic which will answer all the questions you have about actual race day, from wave information to parking and spectator access.

Finally, one week from race day, June 7, mentors and coaches will take you on a pre-race swim and ride to get you acclimated to the course. This is the perfect opportunity for athletes new to the tri to quell any last minute nerves and take advantage of one last training session and on-course tips from the pros!

These clinics offer an amazing opportunity for the new and returning tri-athlete to learn techniques from the pros. Clinic attendees also get special deals on Athletic Mentors Custom Training Plan and 20% off the video stroke analysis!

All clinics (except pre-race swim and ride) are held at the downtown Grand Rapids YMCA and are completely free! You must register to participate.

 


Team OAM Now Strong Representation on the Podium at Frosty Freestyle and Krazy Klassic

January 14th, 2015 by Team OAM NOW / Athletic Mentors

By Dan Yankus, Team OAM NOW Nordic Skier,

The first weekend of nordic ski racing kicked off on January 10 & 11, and Team OAM NOW/Athletic Mentors  started off great, with 4 different teammates winning races. In both The Frosty Freestyle and the Krazy Klassic, Team OAM Now skiers took first place in both groups, with the women managing two spots on the podium for both races. Both days were raced on the Huron Meadow Metropark 2.5km man-made ski loop. It is, however, no ordinary man-made loop; it features a constructed hill and boasted some of the best grooming we may see this year.

16073283809_0a0b6fed22_zThe Frosty Freestyle 12km opened up the race season on Saturday with a 6 lap race and a cold windy morning to greet us. The men’s race started with a large group of 8 which, over the course of the first 5 laps, whittled down to 4. Alex Vanias created a gap in the head wind on the home stretch with 1 lap to go and, once he got that gap, he was able to maintain it for the win. Left behind and chasing was teammate Daniel Yankus, who finished a handful of seconds behind in 2nd, with the remains of the lead group right behind him. Mike Davis, on his first groomed trails of the season, came in 17th and Jon Morgan, who had a solid start came away in 11th. The woman’s race started with a lead group of 3 for the first half when Kaitlyn Patterson went in to full on race mode. She was rewarded with a great win to open the season. Rebecca Davis, also on groomed trails for the first time, rounded out the podium in 3rd. 16257761151_3097eb9152_zThe Krazy Klassic 10km on Sunday was a 4 loop race and we were greeted by some mid 20s temperatures and a lot less wind. The men’s race started completely different from the day before as Daniel Yankus pushed the pace from the gun. He was rewarded with a lonely ski and a 50 second win. Behind, Alex Vanias placed 6th and Mike Davis 8th, in a very competitive race. The top of the field really looked great. Jon Morgan matched the day before’s result in 11th with a solid ski. In the women’s race, Rebecca Davis not only pushed the pace, but was on a mission to show off her paddling skills with a 3 minute win. Kaitlyn Patterson, in her first classic race since high school, finished 2nd. Full Summary below!       16259577425_f6e1c67826_z Frosty Freestyle 1. Alex Vanias 2. Daniel Yankus 11. Jon Morgan 17. Mike Davis 1. Kaitlyn Patterson 3. Rebecca Davis Krazy Klassic 1. Daniel Yankus 6. Alex Vanias 8. Mike Davis 11. Jon Morgan 1. Rebecca Davis 2. Kaitlyn Patterson Congratulations to Team OAM Now for such a strong showing out of the gate!


Team OAM Now’s Elaine Sheikh Places Second at Yankee Springs Winter Challenge

January 12th, 2015 by Team OAM NOW / Athletic Mentors

By Elaine Sheikh, Team OAM Now Triathlete

January 3rd dawned with a dreary mix of snow and freezing rain. As I squinted through my windshield, I couldn’t help but laugh at myself. I didn’t want to drive in that weather, but for some reason I still wanted to go run 25K on what would, undoubtedly, be slick, slushy, and brutally hilly trails.

I hadn’t really planned on racing the 2015 Yankee Springs Winter Challenge. Between recovering from an injury and the demands of veterinary school, I hadn’t run trails in months and hadn’t run longer than 11 miles since October. Still, two days before race registration closed, a friend talked me into signing up. My choices were the 10K, 25K, 50K, or 50 miler. I was in no shape to be running an ultramarathon, so I opted for the 25K. Of course, when I signed up, the trails were dry and free of snow.

YSWC trail picOn race morning, conditions were different. It was cold and drizzling rain onto the already snow covered ground, turning the trails into a slushy, slippery mess. People were hiding in their cars or in the lodge before the race to try and stay dry for as long as possible. I did a quick warm-up, then, as usual, trotted over to the start line fewer than three minutes before send-off. My original plan was to just enjoy a well-marked, supported long run through the woods. However, my competitive spirit arrived just as I lined up. I slid towards the front of the pack and scouted out my competition. My main competitor would be the stellar runner Emily Machiela. An experienced marathoner, ultrarunner, and Ironman triathlete, I knew she’d be both more comfortable on the trails and with the distance than I was. Still, she would be my carrot.

The race is a classic trail race. There aren’t any fancy timing chips or air horns, just a bunch of passionate people doing what they love – trail running. Race director Kim Owens gave a 3-2-1 countdown, and we were off. I sped off the starting line in an attempt to get a good seeding before we hit singletrack, where passing would be difficult. Emily put a good amount of distance on me off the start. I didn’t see her again until the finish, where she won the women’s field. I looked at my watch and settled into my pace for what would be a long couple of hours.

The next two hours consisted of slipping around switchbacks, sliding down and staggering up hills, trying to find solid footing. I was glad I had a pretty aggressive trail shoe, the Salomon Fellraiser. The race would have been much more difficult in a road shoe. Being out of practice with trail running, I forgot how inaccurate my GPS watch would be. I kept checking my pace, and according to the watch, I was going rather slowly. However, my heart rate was very high and I knew I needed to keep it in check to endure 15.5 miles. I decided to take the stress off myself and just run as hard as I was comfortable with. Instead of skipping aid stations or running through them, I stopped, talked to the volunteers, and savored the water and Gatorade they provided. I confess I was pleasantly surprised to see the finish line when I thought I was at only at 14.6 miles! Lesson learned – listen to your body; technology can be unreliable.

IMG_20150103_120058_446I finished with an official time of 2:16:37, which placed me in 2nd for women overall. I stayed at the finish line and chatted with two men I had run near for most of the race. Then, I realized that it was still raining and I was cold and wet, so I headed to the lodge to find teammate Roxane Kippen, who had run the 10K and finished 5th woman overall with a time of 56:33. As a bonus, there were vegan cookies and the best vegetarian chili I’ve ever had!

A huge thanks goes out to Switchback Endurance for another great race. The volunteers, as always, were amazing – it isn’t easy standing out there in the cold rain for hours on end directing parking, manning aid stations, directing runners, marking courses, or all of the other jobs that go into pulling off a race. The sure did deliver though; it was, as advertised, quite the “winter challenge.”


Ode to a Gravel Road on a Cold Day

January 6th, 2015 by Team OAM NOW / Athletic Mentors

By Leonard Van Drunen, Team OAM Now cyclist

Ed Note: Lots of riders turn indoors when the weather gets cold and rely heavily upon cross-training, or trainers. However, many brave souls don extra layers and don’t let a little cold scare them off the bike. Team OAM Now cyclist Leonard Van Drunen captures the feeling of a brisk ride with teammates.

OAM NOW SMRI feel the chill from the crisp air as I quietly roll out with my teammates, the only humans in sight. The familiar and comfortable pedaling motion starts, chasing yesterday’s “grumpies” away. The music of crunching gravel wakes my ears. Little ridges of packed earth play with my front tire, connecting my eyes to my brain to my hands. I am fully present.
Still no humans, save my fellow cyclists. I am chillier than expected and wonder if I should have added a layer. My teammates, spinning gravel, crunch on my right and ahead of me. I hope for sun on my face soon.
The first climb is welcome as my heart and lungs chime in, followed by a slow burn in my legs. Soon the burn warms my entire body and, when I summit, the sun finally greets me. My teammate asks me something, but I have no breath to answer. I push on ahead, pretending the climb was no shock to my system. Not the cold, not the climb.
Two wild turkeys scurry off the road as the next climb appears around the bend. The cold is gone from my body. I find a good rhythm, and the crunchy music plays on. We grind on, together. Today, all of it, the cold, the bike, the climbs, the grind, the rhythm, is going to be a good day.

If you’d like to brave the cold and join a gravel ride this winter, check out the following sites for potential rides or riders:
West Michigan Gravel Rides
Kalamazoo Bike Club (Or join their Facebook group here and ask for company!)
Grand Rapids Wheelmen

Stay warm. Keep pedaling.

 


Tech Tips: Winter Bike Wash DIY

January 3rd, 2015 by Team OAM NOW / Athletic Mentors

By Cheryl Sherwood, Team OAM NOW Director

I first published this blog a couple seasons back but thought it was worth a re-run as the winter is finally upon us and along with it comes some trashed bikes and the challenge of clean-up.

bikewash 1For many years I  searched for a good bike wash solution after those muddy, salty winter rides and, finally, I found one. If you have a basement, heated garage, or out building, you’ll likely agree this system is perfect.

As many of us know, letting that bike sit too long means a rusted mess that makes for some bad shifting, trashed cables, and rust you’ll never completely clean up. I’ve tried putting my bike in the shower, but rarely is one big enough to fit  the bike and a person scrubbing it. Worse yet, it usually turns out to be a second project to clean up the mud and grease left behind  in the shower. Last fall, I was telling my dad I wanted to build something that could be easily taken down in summer and stowed away. I considered a kiddie  pool, but they are pretty wide and difficult to push out of the way when not in use.

My dad, having grown up working on a farm during his summer breaks, said “How about a cattle trough?”  He went “Googling,” and found what has turned out to be the perfect solution!  Thanks Dad!  I purchased the trough on Amazon.

Since it is long and narrow, the trough can be pushed out of the way when not in use;  sometimes I put a board over the top and even use it as a table/work area.  The trough is plastic, so I don’t have to worry about scratching my bikes, but there are aluminum versions that are cheaper.
bikewash2

 

I use a bike repair stand to hold the bike while washing.  All of my bikes fit in the trough, with or without wheels on them.   The  stand underneath was a recent addition to make the whole process a little easier on my back. 

 

 
bikewash3There is drain hole in the trough for convenience.  I have the luxury of  a drain in the floor in my pole barn, but draining in a bucket would do just fine.   I also have a hose with water hookup, but there is plenty of room to just set a 5 gallon bucket in the tub with the bike and you can wash from the bucket.

 

 

 

 

The next great idea is this brush.  This is the only brush I need to clean my whole bike.  It is a refrigeration brush, and is an inexpensive purchase from either Home Depot or Lowes. The brush fits in every crevice on your bike, including through the front derailleur or between the shifters and the handle bar on your mountain bike.   bikewash4

 

 

 

 

 

 

This pic ofbikebrush the brush is in the bottom of the tub with the bike, bucket and degreaser bottles, so you can see how much room there is in there.

 

This system has proven incredibly efficient and easy. My bike is clean. My shower is clean. My space isn’t cluttered with bike cleaning apparatus.  Most importantly, I am much happier riding a bike that shifts and runs well so my rides are without mechanical issues and more enjoyable.  A clean bike is a happy bike and a happy bike brings a happy rider.

 

 

 



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