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Team OAM NOW’s Collin Snyder Takes First at Michigan State Cyclocross Championship

December 2nd, 2014 by Team OAM NOW / Athletic Mentors

By Collin Snyder, Team OAM NOW cyclist

This past Sunday was the Michigan State Cyclocross Championship at Rochester’s Bloomer Park. This year’s edition was straight out of the Belgian’s playbook. A week of cold temperatures brought a couple inches of snow followed by a nice swing of warm but wet air Friday evening. Rain started falling mid-day Saturday and continued up until race time. This combination turned the grassy field into a soft mud pit which would only get more torn up by the lap.

As always, I’m a glutton for punishment, so I doubled up on races by doing the Elite race at noon followed shortly by the Single Speed race. My CX season has played like a broken record. In the A race, I tried, but failed to hang with the really fast guys, and then settled into “having fun while not getting last” mode. So far, it’s been successful. The second race is more my forte. In the single speed race, the top 5 guys are fairly equal in ability which results in an action packed, neck and neck, shoot out for 30 minutes. It’s a true blast.

My first race was eventful to say the least. On the opening pavement straight, not 100 feet into the race, a Marian Collegiate rider pulled a squirrelly move resulting in his back skewer going into my front wheel and taking out 2 spokes. It went south quickly. Luckily, I had my single speed waiting for me in the pits; I just had to make it there. I slipped and slid to the pits and, less than 2 minutes into the race, I was already on my backup bike…which I didn’t test ride before the race. If I had, I would have found the front tire way too low. Every time I stood up, I would bottom out the rim.

I yelled to some buddies watching to “Find a front wheel!” I rode another 2 laps until Todd Ace donated his front wheel and they fixed my broken geared bike. I came to the pits the next time around to do one of those bike hand offs that would make Sven Nys proud, but we failed miserably. I came in too fast, while Todd had too tight of a grip on the bike. I race bikes because I can’t catch a football, but it turns out I’m bad at catching handle bars too. I butter-fingered it and ended up missing the bike completely. I had to stop, turn around, grab the bike and go. As far as I know, it wasn’t captured on film. Phew!

The rest of that race was less eventful. I passed some people, got passed by the fast master’s racers, but didn’t get lapped. I did that all while staying upright for the whole race. I’d say that’s a success.

Now the race I really cared about.

For the past two years, I’ve battled it out, complete with banging bars and rubbing elbows, with Rich Stark and Brian Hancock for the SS CX State Championship. Both years I’ve lost in the closing meters. This year, I was hoping to break the 2nd place streak.

Besides Rich and Brian, Andy Fedewa, Michael Green and Todd Ace were all stiff competition. The gun went off and, instantly, we were spinning our legs off at 25 mph by the end of the straight. Right away Andy took the lead, with me, Hancock and Brian Kearns of AAVC following behind. I had never raced with Kearns before, so I had no clue what to expect. He was riding very offensively, trying to gain a position in every corner. With him as a potential wild card, I figured an early attack was needed. I went off the front hard, only to have both Hancock and Kearns follow.

The straight leading up to the only set of barriers on the course was so trenched with mud, it was almost faster to run than it was to ride; there was less potential for crashes. Kearns turned out to be a very fast runner and made up any time I had put on him in the preceding sections.

The three of us battled it out for the remainder of the lap. On the second lap, I attacked at the same place I did before; however, this time, only Kearns was able to hold on. I held a hard pace, while I kept peeking back to see if I was shaking him. I wasn’t. On a muddy hair pin run up, his running skills trumped mine and he got around me. I knew I couldn’t give him an inch. I rode his wheel until we got to a really technical part where he started to slow. I attacked again and actually got some distance on him. At this point, there were only 2 laps to go; I just needed to stay upright, but with the mud, it was easier said than done.

With a lap and a half to go, I had a small bobble and literally tripped over my own feet at the base of a slick run up hill. Panic set in as Brian almost reached me again.

As soon as I made it over the run up, I remounted and attacked again, regaining my slight advantage. With a lap to go, I knew I had to keep the pace up to capture the win. On every straight, I got out of the saddle and sprinted while being extra careful in the corners.

On the last couple corners, I peeked back and saw a nice healthy gap. When I made it to the final straight, I was able to savor the win. After 3 years, I was finally able to claim the Michigan State Champion title along with my fifth win in the Tailwind Cross series.

Where the Rubber Meets the Road (part I)

November 14th, 2014 by Team OAM NOW / Athletic Mentors

By Terry Ritter, Team OAM Cyclist, Road Cat 2, Master’s 45+

I recently read in an automotive magazine article that a given high end racing division has 14 engineers on a team. Two of the engineers are dedicated to just tires: their selection, maintenance, and pressure settings. This isn’t a surprise as small changes in tire pressure, say 38 to 36 psi, can make a car handle noticeably different. Obviously, tires are important as they provide the actual surface contact with the ground, be it road or dirt, for the vehicle.

Just as paramount is the relationship between cyclist and his/her tires. The tire/tube system uses trapped air as a spring that supports the weight of both bicycle and rider attached. Though tire compound is important in cornering and braking adhesion, how the spring is set up likely has a bigger impact in bicycle dynamics. But how do these pressure changes play out in regards to how a bike corners and handles?

A spring is defined by its rate, which is another way of saying how stiff it is. The higher the pressure in the tube/tire, the higher the spring rate and greater the stiffness. Also, the less it’ll deflect for any given force. It’ll also return from a deflection faster for any given force. If we revisit our tube/tire system as a spring, the trapped air is the actually part that provides the support for the rider.

Now, let’s come back to the car and use it as an example. If we had a little subcompact, say a Honda Civic, and we fit it with springs from a F-150 pickup truck, we’d expect it to ride very, very rough because the spring rate would be too high. More specifically, because the weight of the car is a downward force on the springs, and because they were designed to handle the greater force of the truck, the springs wouldn’t deflect as much force over any given bump, and would bounce back too quickly. We have all driven over a series of braking bumps on a gravel road that leaves the car feeling like it’s floating and we losing control. This would happen frequently in our Civic with its too heavy springs. In other words, you want this rate to match the vehicle….and the rider, which brings us back to the bike.

If a 175lbs rider were to inflate his or her tires to the proper pressure, the pressure determines the spring rate. For this heavier rider, the spring rate (pressure) needs to be higher to compensate for the greater downward force delivered by the higher weight. Like the lighter car (Honda), a lighter rider would want a lower spring rate, or less pressure. If using the same pressure as the larger rider, he or she could expect the spring to deflect faster resulting in a rough ride. This quick deflection, due to a higher than needed spring rate, also causes the tire to lose contact with the ground surface and float over irregularities. Loss of contact is rarely good. We would sense this loss as sliding or less secure grip while taking a corner, and as a result, be more cautious and slow down. One of the goals of great cornering is to maintain speed, so slowing down here is counterproductive.

And yet riders, especially smaller ones (<150 lbs), constantly run tire pretty too high. They are Civics on F-150 chassis. Instead of the tire deforming at a slower rate due to ideal pressure, it encounters surface irregularities and quickly bounces back, taking the tire off the road at the tread/surface interface and leaving the rider less confident. An additional undesirable consequence of over inflation is the change in shape and surface area of the contact patch. As the tire is inflated more and more compared to the weight pressing down on it, the tire patch becomes smaller and smaller. There is actually less rubber on the road. Again, not a good thing.

Both of these things produce a tire that gives less confidence to a rider when cornering. It’s important to find a pressure that works well for our weight, road surface, and riding style. So, riders looking to improve riding skills should also be investigating bike mechanics and specifications in addition to physical training.

In part II, I’ll go into a bit more on tire pressure and volume as it relates to bike handling.

Iceman: A test of grit and determination

November 13th, 2014 by Team OAM NOW / Athletic Mentors

By Collin Snyder, Team OAM NOW Elite Men’s cyclist

Some races, it’s all about tactics. Being in the right spot at the right time. 2014’s Iceman was not one of those races. With temperatures hovering in the mid 30’s and rain starting the night before and lasting late into the day, this year’s edition was a test of determination, grit, and survival.

The typical race day preparations went out the window as a steady drizzle greeted racers as we made our way to Kalkaska. The crowd of riders warming up down M72 were absent this year. When we arrived at the start, riders were huddling in the warm, delaying the inevitable. I throw an extra jacket and some huge gloves on and tried to do a small warmup without getting completely drenched. I tool around and swing by the start area. I figured with the nasty conditions, people would skip the normal race to the start line 30 minutes before the gun. I was wrong. I figured the gains in a couple positions would be offset by the early onset of hypothermia so I continue riding. I finish my warmup and make it to the line with a little less than 10 minutes to go which put me near the back of Wave 1. Eying the competition, my former team mate and last years Single Speed winner, Joe Sidel was nearly all the way to the front. I had my work cut out for me.

When the gun goes off, it was the normal 28 mph sprint for the first half mile of pavement. I did my best to gain as many positions as my 1 gear would take me. By the time we reach the first dirt section, I was near the front third of the field. Riders splashed through the infinite number of mud puddles covering everyone in a fine layer of mud. Instantly, everyone’s brakes start making a horrible grinding noise. This was just a small preview of what was to come.

Despite the weather, the dual trains down the opening two track were moving at full steam. I fought for position and moved up when I had the chance, but within the first 5 miles, the field had started to thin. I made it up to Joe and asked if any SS’ers were up the road. He says he tried his best to hold onto Greg Kuhn’s wheel, with no luck. Him and a small train got away and were way up the road. Once we arrive to the first single track section, traction all but disappeared. Riders became nervous and large gaps started to open up. At this point, it was a replay of last year between Joe and I. We work together/punish each other for the next 45 minutes. Both Joe and I’s brakes start going south and made the downhills nerve wracking at best. Normally, to move fast on a SS, you have to do a constant spin, spin, coast sequence. There was none of that today. With the soft trail and brakes that sounded like they were never fully retracted, only option was solid tempo riding. If you let off to coast at all, you’d ride backwards. It was ugly.

Shortly after Willimsburg Road, along the flat open powerline section, a group of 4 geared riders opened a gap on Joe and I and he shrugs and signals he can’t close it. This was it. I put my head down and get in time trial mode. I close the gap and ride their wheels for the next couple miles. When we got to the next single track section, I felt like these guys were holding me up. When we made it to the next climb, I made my move and pulled away from the four. I was on my own. For the last 10 miles, it was just me. My cadence felt good, and I knew that just maybe I could catch Kuhn up the road. I knew as long as I stayed upright on the descents, a podium was in the bag…easier said then done as, by this point, my brakes were completely gone.

Now it was just survival time. The trail had gone from bad to worse, and I was maybe in 10th place out of wave one. I can only imagine how bad this was going to be after 5000 more riders had passed through. The single track in the final couple kilometers had become un-rideable. I was riding one legged, trying to keep it upright. When the trail went up I had no traction so running was the only option. With 2k to go, someone yells Kuhn was just up the road. I’m in near panic mode. podium at iceman I give it everything I have left, but it was just a bit too late. I stop the clock at 2:05:15. Turns out, i was nearly 2:30 behind Greg, but a solid time none the less and good enough for 2nd place. Big congrats to Greg Kuhn of RBS Racing for having nearly the fastest non pro time, on a single speed no les,s and Joe Sidel of KLM Coldstone for holding onto third.

This is one of those races that you won’t forget. When I got home my bottom bracket was nearly seized and 3 out of 4 brake pads were down to the backing. My wheels are making a nice clicking noise each rotation and my clothes had about 10 pounds of dirt on them. But I’d do it again in a heartbeat.

This is the type of race that makes for stories you’ll talk about for years. Remember that one ride that you did a couple years ago where everything went okay, your bike worked flawlessly, and you got a somewhat respectable time at that one race? Of course you don’t. This one on the other hand neared Epic status. Did you miss it this year? If so, pray for horrible rain next year so that you can join the fun and tell glorious tales to your grand kids about how you survived treacherous downhills with no brakes while experiencing the early symptoms of hypothermia. Until next year.

jersey at iceman I’d like to give a huge shout out to all the OAM NOW rider’s who braved the weather along with anyone who raced. This was a year to remember.

TEAM RESULTS:

Collin Snyder – 2nd SS M 39&Under (new mens team member!)

Elaine Sheikh – 4th W 19-24 (new tri team member)

Terry & Cheryl – 4th tandem

Todd Anthes – 5th M 44

Kaitlyn Patterson – 10th W Pro (in the $$ and her 1st Iceman!)

Alex Vanias -17th M Pro

Cory Stange – 1st M19-24

Tristan Greathouse – 75th Pro (new mens team member)

Kevin Long – 9th M 51

Greg Neagos – 11th M54

Roxane Kippen – 13th W 35-39

Cricket Howard – 15th M 43

Loren Simons – 21st M 65-69

Larry Strayhorn – 34th M 55 (1st Iceman)

Scott Miller – 55th M43 (1st Iceman)

Matt Gunderson – 66th M 37

Brad Field – 67th M 28-29

Chuck Grzanka – made it all the way on his new fat bike while shepherding some friends new to Iceman

Bob Schultz – DNF – only time in 17 years at Iceman he didn’t make it to the finish

Leonard Van Drunen – DNF 1st Iceman, hope he tries again

Steve Buccella – DNF like Bob and Leonard suffered mechanicals

Team OAM NOW Snags Several Age Group Wins While Charlotte Long Takes 2nd Overall Women’s at Lowell 50 Classic

November 3rd, 2014 by Team OAM NOW / Athletic Mentors

By Mike Steele, Team OAM NOW Triathlete

The 2014 Fall Lowell 50 Classic Dirt Road Race held on October 25th lived up to it’s name. With distances of 34 and 57 miles, racers competed against one another and, despite warmer than normal temperatures, battled legendary West Michigan winds. As the last big West Michigan race before Iceman, the field of racers could not have been more prepared.

With 18 team members racing in a field with over 500 racers, Team OAM’s presence was felt during the race, and seen on the podium.

Congratulations to 16 yr old Tristan Greathouse for his 6th place overall and 2nd place age group (“AG”) and Steve Buccella for his 2nd place AG finish in the 34 mile men’s race.

At the top of the women’s 34 mile race were Charlotte Long who took 2nd place overall and 1st place AG. Rounding out the women’s field were JoAnn Cranson 2nd place AG, Roxane Kippen with a 3rd place AG and Laura Melendez 4th place AG finish.

Those brave enough to tackle the 57 mile race faced howling winds from the west. Congratulations to Dave Stebbins for his 1st place AG and Glenn Dik for his 2nd place AG finish.

Many racers noted the extreme and brutal winds and the affect it had on overall outcomes. According to Roxane Kippen, TEAM OAM multi-sport team captain, “Staying out of the wind was crucial to ending up on the podium. It was painful to push hard and stay on a wheel or in a group, but well worth it! It would have been 10 times worse pushing into the wind alone. The first steep climb left a lot of carnage with cross bikes struggling to grab the loose gravel on the 12-14% grade. Riders were crashing off their bikes, running into each other, and it was a battle to find room to ride and stay on the bike up the entire climb. At this point, I was really happy I was on my 29er and successfully navigated the carnage.”

As for me, I enjoyed an early morning helping Race Founder/Promoter Jeff Zvirzdinis set up the start/finish then marshaling several corners on the course. I even had the pleasure of testing out my post-insurane career in broadcasting as the finish line voice of the Lowell 50… sorry for all those butchered last names. Finally, a big thanks to Jim Allan who both raced and volunteered, and Bob Schultz for marshaling the transition corner, even if he had a dead battery.

The next Lowell 50 Classic race is April 11, 2015. We’re hoping for another great race, another great showing, but hopefully less wind.

A Virtuous Cyclist?

October 30th, 2014 by Team OAM NOW / Athletic Mentors

By Leonard Van Drunen, CAT 4 Road Cyclist

Colorburst was yesterday, marking the one year anniversary of when and where I met Jim Allan. No surprise, he invited me to do some riding with Athletic Mentors. Since then I have become part of the team, and accomplished my 2014 cycling goal of registering with USA Cycling, completing ten Cat 5 races and thus becoming a Cat 4 Masters racer in August. I am very pleased that Team OAM NOW has supported that goal. Thank you teammates!

But why do I ride so much? And why do I ride with other people… with a team… with Team OAM NOW? Of course riding with Team OAM NOW is fun, a sort of mild hedonism, but I think it is more than that. I like fun, but more than that, I want to become a better cyclist. Riding with a team helps me be a better cyclist. Not only do my team members encourage me, but they also push me and show me how to be faster, stronger, more durable and safer. Even with this goal on the road, on this goal to being a better cyclist, there’s a much larger journey I’m on that is also helped by riding and being a member of Team OAM NOW.

My deeper desire is to be a more virtuous person. I can hear you asking, wondering, how riding with Team OAM NOW could possibly help me become a more virtuous person; I think it can.

First, I learn fortitude from my teammates on a long ride, longer than I would do solo. When I am facing a strong frontal cross wind, I don’t turn around as quickly as I would on my own,when I have teammates modelling fortitude. This determination, this internal fortitude, is definitely useful in other areas of my life. My teammates also model patience. An inconvenient tubular flat, when we really just want to ride, Dan Gauthier helps us hone our patience. When Steve Bucella’s pedal freezes up, we patiently ride into Ionia with him and wait for him to get a new pedal. On one ride, which should have been no-drop, we were pirates and dropped a team mate who was having a slow day; later, as a team, we reflected on how we failed to be virtuously patient. We did not use those words, but it is, clearly, what we all meant. My humility gets training when I race and get beat by older and younger guys alike. When, in my first Master’s race, I was off in the back, all by myself, for six laps in front of the King’s Day Crit crowd, I learned a little bit about what it feels like to be weaker, or slower, or simply left behind. I continue to learn how to be more humble by riding a bike!

Love. Let’s talk about the virtue of love. My favorite contemporary philosopher, Nicholas Wolterstorff, defines love as “seeking the flourishing of another as an end in itself.” Can riding with Team OAM NOW help me love others more? I think so. I am learning about this type of love from my teammates, and perhaps will show it more and more. I experience love when Jim Allan invites me to go riding with him, even though he just met me a few minutes ago. I am loved in this way when Marie Dershem stops during a race and gives me one of her CO2 tubes. I receive love when Larry Strayhorn sells me his old mountain bike at a good price. I am loved when Bob Schultz gives me one of his old Yakama bike mounts, to keep. When Mike Krywanski goes out of his way to teach me the ropes of racing; he is loving me. I feel this kind of love when Terry Ritter leads me out in the Miller Energy Crit sprint finish. I am loved when, every time I see Greg Neagos on a bike, he greets me with a smile, asks how I am doing, and takes the time to listen to my reply.

Yes. I know cycling with Team OAM NOW can help me be a better cyclist and a more virtuous person. I learn virtues from my teammates, and try to put some of it into practice off my bike as well. That is one of the many reasons I ride with a team, this team.

Thank you teammates!

Team OAM NOW’s Mike Jones Narrowly Misses Top Ten Overall in a Tough Inaugural Rock Road 50/50

October 29th, 2014 by Team OAM NOW / Athletic Mentors

by Mike Jones, Team OAM NOW Cyclist

As gravel road racing becomes more and more prevalent, I decided to get in on the inaugural Rock Road 50/50 in Traverse City. This race offered a 50k, or a 50-miler, both starting and finishing at Timber Ridge Resort famous for it’s VASA ski trail and, of course, the finishing point for the ICEMAN!

I checked with my secret TC sources to find that both a cross and a 29’r should be taken to the race. I had all intentions on riding my cross with some new skins on it. They had a lot of rain in the days leading up to the race and the course felt pretty packed (sand rules in TC). We met with the eventual winner, Aaron Beebe, on the scouting ride and found that the course was very soft and muddy and that a 29’r was the way to go. I’m pretty thankful I had both with me.

At the start, it looked like we might miss the rain, but during the National Anthem it opened up hard and didn’t stop for the whole race! At that point, the course was truly muddy with grinding sand added in. The start was vicious as my glasses were so wet I could hardly see. The big horses like Wakeley, Beebe, Simonson, et al were really pushing the pace on the VASA leadout. By the time we reached gravel roads, there was a break of about 8 followed by myself with some Einstein and Hagerty boys chasing hard.

The course was not easy gravel roads; these roads had obstacles in the form of off camber ruts that warranted a “warning ahead” sign at the top of a hill. TC’s Hal Bevier tried to warn me, but then succumbed to the danger himself crashing right in front of me (glad to report he was okay). Eventually, we ended up with just three of us chasing the break, myself, the always impressive Don Fedrigon (winner of the first ICEMAN) and one very tough young Jason Whittaker who was on a fatty!! I have never been in any race, even on a mountain bike that had as much grinding noise as was coming from our bikes that day. My disc brake pads were completely gone by the end of the race.

Don and I gapped young Jason with a couple miles to go and I held on for 11th place overall which I was very happy with! They were was the wettest, nastiest conditions I have ever raced in, but I can’t wait to go back and try it again. As gravel races continue to grow in popularity, this is one to check out.

For the full results, click here!

Team OAM NOW/Athletic Mentors Cyclists Rack Up More Podiums at Peak 2 Peak

October 26th, 2014 by Team OAM NOW / Athletic Mentors

By Kaitlyn Patterson, Team OAM NOW Tri-athlete

Expectations for the weather were low leading up to Peak 2 Peak, with temps averaging in the low 40s and rain predicted for most of the weekend. While the rain held off, racers still had to contend with the mercury below 40 and a chilly breeze. Alex Vanias and I lined up for the Pro/Elite women’s and men’s race which started together. Both races had strong fields including defending champions MacKenzie Woodring and Cole House, winners of their respective events for 3 years running. I lined up next to Selene Yeager who writes Fit Chick for Bicycling magazine; she came in from Pennsylvania to race.

The course was wet from a week of rain, but it was hard-packed and fast, except for a muddy portion featuring a deceptively deep mud pit that ate wheels, shoes, and toe covers alive. The singletrack was fast and flowy with little elevation change, until the climb up the back side of the mountain. The chairlift took spectators up to the top of the mountain and made for an exciting atmosphere on the climb. The Elite and Expert racers did three laps each.

Woodring was off the front from the first lap while I rode within sight of Yeager for the first lap. Yeager went off course and didn’t hear our shouts which left me solo, in second. About three miles from the finish, Yeager reappeared and caught me; I couldn’t respond. Still, I was quite happy with my 3rd place finish considering this was the strongest field I’ve raced yet.

The lead pack of the men’s field was reduced to three after a lap and a half. Jorden Wakeley and Alex repeatedly countered Cole’s attacks until he broke away the final lap. Wakeley established a gap on the mud pit and held it for second while Alex took third.

In the women’s expert race, Charlotte Long had a strong race to finish second. Roxane Kippen stepped up to the expert race after racing sport earlier this year and finished a tough race in the middle of the field.

The race was deceptively tough, but overall it was a fun and well run event. It was my first Peak2Peak, but it’s, and the podium, are definitely on my list of places to return.

Team OAM Now’s Kaitlyn Patterson Claims KOM at Gravel Grinder, Places 2nd Overall

October 13th, 2014 by Team OAM NOW / Athletic Mentors

At the Gravel Grinder, part of the Michigan Mountain Mayhem Series, riders shared thoughts of mud, cold, rain, and an anticipation of a tough character-building ride during packet pickup early Saturday morning on October 4, 2014 in Boyne City. Thankfully, the sun began to peek out periodically and we even saw a rainbow!

The riders headed out on the full 60-mile ride which promised, and delivered on that promise, to be one of the most difficult cycling events in Michigan. Alex Vanias once again rode a strong race, taking an early position at the KOMs (including a 2-mile uphill ride to one of 5 KOMs). Alex ended up with a third place finish overall, first in his age group, in a very tough field. Continuing their run as the fastest cycling couple in West Michigan, Kaitlyn Patterson finished 2nd in the overall women for the 60-mile event and first, among the women, in KOM points during the race.

Kaitlyn Patterson

Marie Dersham approaches the finish

Alex and Kaitlyn weren’t the only Team OAM NOW riders , with the masters riders making a good show despite suffering several mechanical issues. Mike Krywanski had a flat about 20 miles into the race, and was seen carrying his bike over his shoulder for more than a mile on the sandy seasonal roads. He was rescued by his ever-faithful pit crew and given a new wheel to ride on. However, by that time he was to far behind and, ultimately, out of competition. Leonard Van Drunen also had challenges with chain droppings and a flat. He was rescued by team mate Marie Dersham and her CO2 air pump. Terry Ritter represented in the masters field with a good finish.

Congratulations to all the Gravel Grinders who competed in the inaugural event today. Great organization, good lunch, and warm heaters were available to all at the end of the race. This team with grit will continue to grind in the sand, dirt, and gravel. We’re already looking forward to next year.

Team OAM NOW’s JoAnn Cranston Break’s Records and is Heading to the National Senior Games

October 5th, 2014 by Team OAM NOW / Athletic Mentors

By JoAnn Cranson, Team OAM NOW Cyclist

I’ve always loved bikes. I loved riding. I did long rides with friends. I didn’t set out to race. Then, just over 3 years ago, I entered my first race. I knew nothing. I knew no one. But, I learned. I learned that I could ride CAT 4; a category for new racers. I learned how to hop on a wheel and hold my line through the corners. I learned how to race. Since then, my passion for cycling has grown with every new challenge, and there are a lot of challenges. One of the biggest challenges is that racers my age are few and far between among the women. Because they do not offer a masters category for women, I race with women ages 16 through mid-life; this makes for a challenging field from the onset. Now that I have upgraded to CAT 3, I race with all the Pro/CAT 1,2,3 racers which pushes me to race hard and train harder. I love the racing. I love the challenge. Frankly, I am hooked.

Last year, I learned about the Senior Olympics (50 years old and up) where serious cyclists like me can race against people in their age group. This was incredibly appealing because I could really see how I race when pitted against my cohort. This year was the State Trials, in Clarkston, MI, where the top 4 places qualify for the Nationals (which are held every other year).

So, I planned my training, with Mark Olson of Athletic Mentors, around these trials. Just when I think I’ve hit my peak, Mark reminds me “There is still more potential in you for you to go farther.” We worked both on and off the bike, with my core and on my strength, which has allowed me to surpass the goals I’ve set, and set my eyes on new ones. Nothing proved this more than my trip to the state trials in Clarkston. Read the rest of this entry »

The Bio-mechanics of the Foot

September 19th, 2014 by Team OAM NOW / Athletic Mentors

By Jeffery D Regan LPT RTR, Director of Physical Therapy OAM

No matter what type of sport you do, for most of us the foot and ankle play a major part in our ability to participate. Over the years, much has been made of buzz words like supination , pronation, inverter, everter, toe in, toe out, forefoot striker, heel striker etc.. Honestly, it’s a lot to take in, but I’m hopeful I can make some sense of not only the terms, but also the bio-mechanics of the foot, in this blog.

First, pronation in the foot is actually a combination movement. It involves both eversion of the heel (a position where the heel moves outward) and abduction of the forefoot (a position where the front part of the foot points outward or away from the body). This is actually an unlocking of the foot and ankle which allows the foot to become loose and the medial arch to drop. Pronation is actually a natural mechanism that the body uses to adjust to the surface you are walking or running on and acts as a way to absorb the shock of weight bearing . The problem with pronation occurs when there is too much of a good thing. Over the years of doing many runner evaluations, the amount of what I would call “normal” pronation is about 15 degrees measured at mid-stance of gait phase. The angle is measured in how the heel is positioned in relationship to the calf. Angles that are greater than 15 degrees start to place increased loads along the longitudinal arch, posterior tibial tendons, peroneal tendons, the joint of the big toe or hallux and the ligaments of tarsals and meta tarsals of the forefoot. If left unsupported, the athlete can start to have problems such as: plantar fasciitis, hallux valgus or bunions, re-occurring tendonitis of the posterior tibial, peroneal, and achillies tendons. The problem can also go as far as interfering with the alignment of the knee and the kneecap, as well as hips.

Shoe manufacturers try to slow down or help support the athlete with varying degrees of extra support built into a shoe, calling it a “motion control shoe.” These shoes have materials like deep heel seats, hardened plastic heel cups, built up medial arch support, and a harder material as the last or the bottom part of the shoe. All of these things are done to slow down or control the amount of heel eversion and the drop of the medial longitudinal arch. Studies show that a runner with a mid-stance of gait will place 3-5X body weight through the arch of the foot. In other words, for a 200 pound man that is up to 1000 pounds of force that your arch, soft tissues, ligaments/ tendons and muscles have to overcome. In the gait cycle, pronation occurs shortly after heel strike when the runner or walker rolls weight from the outside of the posterior portion of the heel to the inner portion of the heel, thus moving to a everted position and allowing pronation to occur. Therefore, the heel is the key… control the heel and you can control some pronation.
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