Exciting NEW products from Saris/Cycleops

Rather than write about I'll let you read a great article from Velo News describing the NEW products on the horizon from Saris/Cycleops.  http://velonews.competitor.com/2011/06/bikes-and-tech/upcoming-from-cycleops-heart-rate-based-power-meters-and-superlight-carbon-wheelset_178521  I'm meeting with Steve Hawkins, local Saris/Cycleops rep, this Friday to discuss how we can get a hold of some of these products for a test ride- so to speak.  What is of particular interest to me, is the NEW heart rate based power calculator.  How does it work?  I have no clue.  Is it as accurate as a $1500 Power Meter?  No, and it's not marketed as one.  I'll just have to wait and see for myself.  But, what I like about this new device is that it's at least a foot in the door of the Power Meter world at a fraction of the cost.  I think it's a good idea for those cyclists that a) don't really understand what power meters are and b) for those cyclists who thought/think that power meters are still cost-prohibitive.  Regardless, I'll be passing all this good information on as I receive it.

Stay tuned for more info to come!  Power ON!  Coach Rob

2011 Univest Grand Prix Cyclosportif- September 17th

Although it's NOT a race, if you want to ride (a pro course) with some damn good riders you want to sign-up for this years' Cyclosportif.  Yes, the UGP Cyclosportif is back.  It's IMPROVED and even better in years past.  You get to ride the same course that the Pros race.  And, I'll be there to capture your day on the bike with a great on-road action shot and finish line photo- for your "I love me wall". 

I rode the Cyclosportif years ago (in the rain) and it was fun.  Yes, even in the rain.  I even managed to finish first, averaging 20 mph, albeit I rode the shorter less hillier course (40 miles) because I wanted to see the start of the Pro race.  I believe this years' ride is only offered in the 100k ride (a hair over 66 miles).  Regardless, it is a fun ride and you can ride it at any pace..yes, even your race pace.  Can you finish 66 miles in 3 hrs on a hilly tract (4700 ft. of climbing)?  In past years, you even had the opportunity to ride with the likes of International touring Pro Bobby Julich.  My friend, and former coached athlete, Jim Ludovici rode with Bobby the entire ride and had a great time.  And yes, they averaged 20 mph...maybe even more.

Yes, it costs $65 but it is well worth it.  For the money you get chip timing, a T-shirt, an opportunity to ride with quality riders/racers, on-course tech support, raffle prizes and you even get fed afterwards.  You can't beat that.  You may even get to ride with a Pro- a real Pro.  What's more..you get upfront viewing of the Pro race, from your private tent, which takes place after your ride.

For more information on the ride, and a link to register online at Bikereg, go the following link:
http://www.spartacycling.com/rides/  Don't wait, sign-up now whether you're a racer or casual weekend rider!

By the way, my friend Brian Ignatin (and local cycling enthusiast) is running the Cyclosportif event along with John Eustice.  Brian is an up and coming cycling event director who also runs the Spring Classics in our area.  These are "quality" rides that are well marked and well supported and include goodie bags.  If you haven't ridden in one of Brian's Spring Classics you MUST sign-up for his 2012 Classics.  I honestly believe some of his Spring Classics are even HARDER tracts than the Tour of Battenkill with MORE climbing and MORE gravel/dirt roads.  Challenging?  You bet.  Fun?  Absolutely!  Been there done that...so I know.

Oh, one more thing, if you're a cycling geek (like me) and you have a GPS, or better a Garmin Edge 500 or 800, you can download the Cyclosportif course onto your computer for directions.  You get turn-by-turn directions for you lucky Garmin 800 owners.  Here's a You Tube link on how to program your Garmin Edge 500.  http://www.youtube.com/watch?v=kAEM26w0bgg   Hell, I own one and didn't even know it could do that.  Now that's cool.  That way, you don't have to rely on course signs (which are EVERYWHERE) or those really nerdy cue sheets..ha.  Go to "Ride With GPS" for the .gpx downloadable file. You'll have to sign-up for a free account:  http://ridewithgps.com/routes/668231  I'm sure Brian will be using Ride With GPS for his Spring Classics as well.  Hey, if you don't have a Garmin Edge 500 or 800 by now, get one, I HIGHLY recommend them.  They are Ant+ Sport compatible and will read/record your power meter. What, not training/racing with a Power Meter?  No excuse!  GET ONE NOW, if not, put it on the top of Santa's list this Christmas.  I HIGHLY recommend either a Quarq PM or a Saris/Cycleops PM. If I coach you, I'll get you one at a coaches discount which is hundreds of dollars off MSRP.  Waiting for Garmin's Vector PM?  Good luck!

See you on September 17th.  Power ON! Coach Rob

Train/race SMARTER...PERSERVERE and meet your 2012 goals

For many of the you the racing season is over...for others it's on to the Cyclo Cross season.  Regardless, did you meet your 2011 goals?  For me, 2011 was sort of a bust.  Although I met my weight loss goal and power goal I did not even come close to meeting my race season goals...including my A-event, the Tour of the Battenkill.  I got caught up in a crash at mile marker 10 and ended up humping it by myself to the finish line.  What should have taken me 3 hrs. to complete ended up taking me 3 hrs. and 40 minutes.  Those additional 40 minutes out on the road put me in severe carbohydrate depletion and dehyrdation.  I'm lucky I even finished the race. Sure, I could have quit..but I didn't.  I did NOT plan on being out on the road that long, for that pace/effort, that early in the season. To say I was bummed (and pissed)..is an understatement.  I trained long and hard over the Winter for just this event.  I was ready too.  But, that's racing and sh$t does happen.  Albeit, for me, it seems like it happens all too often.  Just years ago, I had been training for a Half-Ironman event in Bend, Oregon.  I was ready, all signed-up, entry fees and travel expenses all paid.  Just two weeks prior to the event, I tore ligaments in my ankle on a training run which left me on crutches and 6 weeks in rehab.  I cried when it happened (I'm serious).  All that hard work (6 mos. of training) down the drain.  Although demotivated, I trained even harder the next year for the same event.  This time, just three weeks prior to the event I herniated two discs in my back on a Scuba Diving trip.  Not only did I miss my event, AGAIN, I had to give up running (too much pounding on my back).  Bummed? Are you kidding me?  Severely depressed was more like it.  Determined not to give up training, I concentrated my efforts on cycling since it does not affect my back. (Although, the herniated discs have left the side of my foot numb to this date.)   My sports related injuries even pre-date these as a torn quadricep muscle kept me sidelined for most of my senior year in high school football and hampered my college track and field days.  Nonetheless, I've pushed on and perservered over the years.

I am determined to train even HARDER for the 2012 season.  I will be stronger and I will be lighter than this year (remember, w/kg rule).  Only this time, my goals for 2012 will be built-in with plan B's in case of injury, crashes, setbacks, etc.  I can't let setbacks depress me like they've done in the past.  As long as I can train and ride my bike (God willing) I will continue to do so.  As a 52 yr. old Masters Racer, I'm not going to win any races..unless everyone crashes out.  I've accepted that, and I'm ok with it.  I ride because I enjoy riding and I race because I enjoy competition since I've been competing in sports since age 11.  I've just come to the conclusion that I'm just NOT lucky when it comes to BIG events...and conceded to the fact that whatever happens in the future..happens.  Although, having said all this, I can learn from these setbacks.  For example, why was I caught up in a crash this year at the Tour of the Battenkill?  Could it have been that I was riding in the middle of the pack instead of out front?  Absolutely.  I should have been racing smarter and staying out front knowing that it was safer..at least for the first half of the race until it thins out a little.   Why did I turn my ankle on a training run before my Ironman event?  Could it have been because I was running on the canal path instead of the road? Absolutely.  What caused me to herniate the discs in my back, could it have been all the heavy lifting of my Scuba Equipment?  Possibly.  What caused me to tear my quadricep muscle?  Poor warmup?  Possibly.  I need to train and race SMARTER!

If you, like me, didn't meet your 2011 goals due to a setback let it be motivation to train even HARDER for 2012 so you're stronger and faster.  If you met your 2011 goals..congratulations!  I'm truly happy for you.  When you start training for the 2012 season..train SMART!  Make your 2012 goals realistic.  And, if you have a setback- for whatever reason- plan for it, accept it, and re-set your goals for the remainder of the season and move on.  What you don't want to do is get so depressed and demotivated that you give up completely.  Trust me, after the Tour of the Battenkill..I didn't want to race period- and I didn't.  Hell, I didn't even want to ride my bike much- which I didn't.  And, I'll be the first to admit...that is NOT good!  Of all people (a coach) I should know better.  But, I am only human.

For you Cyclo guys..good luck for the upcoming racing season.  For you roadies, relax, spend some time with your family and start thinking about your goals for 2012.  And, train/race SMART!

Oh, the pic of Lincoln..an example of NEVER QUIT and PERSERVERENCE!  Here's a link: http://www.snopes.com/glurge/lincoln.asp

Power ON! Coach Rob 

Performance Testing

It seems like we've been taking them (tests) forever...doesn't it?  Tests in school, tests to operate a motor vehicle, tests at work, tests to become a coach, and even tests for athletes such as "performance tests". 

But, why do we test?  Testing provides measurement and objectivity to some of the elements of performance.  Those elements of performance (for cycling) being: speed, power, strength, endurance, skills, and even pain.  Yes...PAIN!  Sometimes, the winner of a particular race is determined by who says, "OUCH" last.  Testing provides feedback on training. i.e. is your training plan working?  Does your training plan need to be tweaked/optimized?  Testing provides a baseline. i.e. what is your power at the beginning of the season compared to the end of the season?  How does it compare from year to year?  How does it compare to other riders in your racing category?  Testing identifies strengths and weaknesses.  You train your weaknesses and race your strengths.  Testing identifies your capabilities..present and future.  i.e. if testing identifies you as "sprinter" you're probably NOT going to win any hill climbs now or in the future.  Sure, you can become a better "hill climber" but you'll never compete with the best of the hill climbers regardless of your training.  Why?  Because it's NOT in your physical makeup/genes.  Hey, don't blame me..blame your parents.  It's the same for you endurance guys that always come up to me and tell me that you want to be a "sprinter".  Sorry guys/gals, aint gonna happen.  Sure, training will make you better at sprinting, but you will NEVER be a "sprinter". Again, don't blame me (which I've had athletes do in the past)..blame your parents.

There are different forms of testing.  Laboratory testing- where the test is performed in a controlled (laboratory) environment with lab quality equipment under the watchful eye of a scientist/physiologist/doctor, Field testing- where the test is performed outside in the environment on the road/track (in the case of cycling) in the presence of a coach/physiologist and Competition testing- where the test is performed under race conditions at the race venue with other athletes.  Each of these forms of testing has their advantages/disadvantages.  Of the three, I prefer laboratory testing for one reason only (no not because I'm an engineer/scientist) and that is "repeatability".  In a laboratory setting you can control all of the environmental factors that normally affect performance outdoors such as the weather, road conditions, etc.  It's this "repeatability" that is so important when gauging or measuring performance..especially if you want to determine whether you're getting stronger/faster.  The only true disadvantage of laboratory testing, in my opinion, is 'competition' conditions.  i.e. the fans/support, your adrenaline rush, the will to push on when your mind/body tells you to give up, other riders, etc.  That's why it's important to have someone (a coach, a friend, a tester, etc.) cheer you on when you're performing a laboratory test.  You need to re-create that race day excitement/adrenaline rush.

Ok, now that I've identified a need to test lets discuss where you should test, what to test and when to test.   I already told you where you should test..and that's in a laboratory.  Additionally, you want to ensure that the lab (or test facility) has "laboratory quality" equipment.  Laboratory quality equipment will ensure that "repeatability" is maintained from test-to-test.  I only use Computrainer Lab quality ergometers/trainers when performing tests.  In the past, I've performed tests in my "finished" basement.  It's not the best place..but then again, it's better than some commercial facilities I've seen.  It has good lighting, a commercial-grade fan (which is VERY important), awesome stereo, awesome computer and software for data collection, excellent video projection system, clean/dry, etc.  What to test?  There are three tests that pretty much give me all the rider/athlete information I need as a coach: 1) a Functional Threshold Power (FTP) test, 2) a 5 minute test and 3) a 1 minute test.    The FTP test will give me a good idea of the athltetes Lactate Threshold power.  The 5 minute test will give me a good idea of the athletes VO2max and the 1 minute test will give me a good idea of the athletes Anaerobic Capacity.  These are three good physiological benchmarks for gauging/predicting performance for anything from a 1 minute sprint to an hour Time Trial.  I like to test FTP one day and the 1 and 5 minute test another day...usually the end of the same week.  When to test?  For cyclists, including myself, I like to test 4x/year...every quarter (3 mos.).  I like to test the beginning of November (at the start of the annual training plan), the beginning of February (mid training season), the beginning of May (road race season) and mid-August (end of road race season).

Lastly, and most importantly, you need to have someone who knows what they're doing "analyze" the test data and make sense of it for you.  It sounds easy enough to go out and purcahse a trainer and do your own testing in your garage/basement and draw your own conclusions..but trust me, it's not that easy.  It's because there are so many variables.  Like what?  Like the time of year, the day you test, the time you test, the test conditions (heat/humidity), your stress levels, your weight, your nutrition, your bike setup, your test equipment, your hydration level, your conditioning, your attitude, your motivation level, your fitness level, your fatigue level, your warm-up, etc.  Any one of these variables can affect your test results.  Even if I'm not performing your test, make sure the person that does is a USA Cycling Power Based Coach.  They are the only ones that are smart enough, in my opinion, to make some sense of your (power) test data and give you advice for putting together a solid annual training plan that will improve your weaknesses and make you a faster/stronger rider.  BTW, good luck with that, the last time I checked I was the only USA Cycling Power Based Cycling Coach in Pennsylvania.  There is one in New Jersey though..she attended the same Power Based Coaching clinic in Atlanta, GA that I did...years ago.  She draws blood though..and charges more.

If you're interested in being tested, and you live near me (Doylestown, PA), stay tuned to this blog because I'm looking at finding a "better" space/place (than my finished basement) to perform Performance Testing.  I've already got a good lead.  When I say "better" I'm talking more accessible to the rider/athlete with a locker room.   Pricing will remain the same as previous years, $75 for non-coached athletes and $50 for coached athletes.  I've been talking to a couple local fitness center owners and I'm sure one of them will allow me use of their facility a couple weekends out of the year in: November, February, May and August.

One last thing, although I call inside testing "laboratory testing" I don't draw blood and use a blood lactate analyzer for determining Lacate Threshold nor do I use any fancy/expensive oxygen breathing machines for VO2max testing.  It's not that I don't have the $$ to purchase these devices..I just don't believe they are necessary for acquiring accurate test data and for repeatability.  Besides, I like to keep it simple and keep the test costs passed on to the athlete to a minimum.

Power ON!  Coach Rob

No Pain...No Gain...the Myth

I'm sure you've heard it.  Or, perhaps you may have seen/read an article or two written about it over the years.  This exercise motto/proverb asserts that if you don't feel any pain while working out/exercising then you are probably wasting your time.  That is, you won't see any fitness/performance gains.  Is this a myth?  It probably isn't too far from the truth.  Actually, I'd rather see my athletes train at or near their pain threshold than the other extreme/direction.  Why is that?  Because there are more physiological adaptations taking place in your body (that lead to performance increases) when you train at or near your "pain threshold".

I call the Lactate Threshold Level (L4) my "Pain" Threshold.  Why?  Because anything above that Level is "painful"- at least for me it is.  So, if the next level (which by the way is VO2 max Level L5) is "painful", what is L4?  I call the L4 Threshold Level "uncomfortable". 

I know that many of you are transitioning from Road to Cyclo-Cross racing.  I also know that many of you are hanging up the racing shoes for the year.  For those of you that are hanging up the road racing shoes, my advice is to get at least one Lactate Threshold (L4) ride in a week throughout the Fall..whether you get it on your road bike, mtn. bike or basement trainer.  Just 60 minutes at or near Threshold will help prevent any major fitness loss.  (If I can't get a 60 minute Threshold session in, I'll do two 30-minute sessions two days apart during the week).  Theoretically (and Physically) you should be able to ride at Threshold for an hour.  In fact, that's how we define Functional Threshold Power (FTP)..it's your maximum sustained average power over a one hour period.  Or, put simply, your "hour power".  You can combine the Threshold ride with your 3 hr. weekend ride..or, you can do it on a spin bike in the gym or in your home during the week.

If you do that, one threshold ride per week, it will hold you over through September/October and have you in relatively good shape to start your Annual Training Plan in November/December.  That's assuming you don't hibernate to the couch watching football all weekend, drinking beer, eating and getting fat.  When the Winter Training Session starts, I normally drop the one hour Threshold rides (initially) only because I'm traininig/riding at least 3-4 days per week at L3/L4 Sweetspot instead of riding just 1-2 days at L4.  My Winter L3/L4 Sweetspot Level almost becomes my L4 Threshold Level of the Fall.  That's because my Power increases relatively quickly when I first start my Annual Training Plan..as does most athletes.

The important thing to remember is to get at least one hi-intensity ride in per week this Fall.  Also, if you train with a Power Meter, I recommend you do an FTP test on yourself.  Or, better yet, email me and I'll tell you about the Performance Testing I'll be running at Fusion Fitness, with my friend Fernando Peredes, this Fall.  (That's the game plan anyway..need to hammer out details with Fernando)  You MUST know what your current FTP is to be in the proper training zone.  You'll be surprised how quickly your FTP drops when the racing season is over.  You Cyclo-Cross guys are just putting off the inevitable..i.e, a decreasing FTP.  That's not a bad thing..your body's (of all cyclists) need some serious R&R after a full Road and Cyclo Cross season.  If you don't train with a Power Meter, just make sure the one hi-intensity ride per week is "uncomfortable".  You don't have to train in pain..but then again, you're not too far away either...or shouldn't be.

Power ON!  Coach Rob

Fun/Charity Rides

I enjoy fun/charity rides almost as much as I do racing...possibly even more.  What's not to enjoy?  Here are the advantages:
a. No pressure to perform.
b. You can ride at your own pace.
c. You meet new/exciting people and make new friends.
d. You get to stop and have something to eat at the Food Stops...REAL food...along the route.
e. You get to eat REAL food after the ride.
f. You don't have to worry about being dropped.
g. You don't have to worry about crashing...normally...(ha, see more below)
h. You can go as hard/fast as you want...or as easy.
i. You can make it your own race..provided you stop at all the stop signs and traffic lights.
j. Your money goes to charity instead of some race promotors/directors pocket.
k. You're helping a good cause.
l. You can always sign-up on race day..if you think the weather will be too severe for you.
m. The riders are nicer/more friendly than racers...probably because they're not trying to prove anything...and probably because they're just happy to be able to ride.
n. You've got sag wagon support along the route if you need it.
o. You get to ride for 5+ hrs. if you do a century ride.
p. You get a chance to win prizes after the race.
q. You at least get to drive home after the race with a T-shirt or something for the effort and entry fee.
r. Some rides you get a chance to ride with a REAL Pro.  In the Univest GP Cyclosportif ride, two years ago, you could have ridden with Bobby Julich.
s. Etc.

Anyway, you get the point.  Yesterday, I attended the 2011 Gran Fondo Colnago Philadelphia Bike Ride.  No, I didn't get a chance to ride in a torrential downpour for 5+ hours (been there done that) I got to stand outside in it and take photographs.  Actually, I got to drive my car along the route and take pics so I didn't have to stand outside.  And, at the end of the event I got to take pictures under a huge tent/canopy..so life was good.  I was going to take my Moto to shoot photographs but the roads were already flooded when I headed out at 5 a.m. from my house in Doylestown.  Boy am I glad I didn't take it..I would have dumped it on the flooded streets I drove on getting to/from Philly. 

Despite the torrential downpours all of the 1000+ riders (yes that many even in the rain) that started made it to the finish line with a smile...albeit some were banged-up and bleeding from falling on the rain-slick roads.  In fact, on one particular steep descent I was following one guy that I thought was going a little too fast downhill.  Just as that thought crossed my mind, the guy locked up his rear wheel and skidded off the roads into the woods- head over heels. I  stopped to see if he was ok..and luckily he was.  He lucked out that he fell into the grassy bank just nearly missing a BIG tree.

I met a lot of interesting/fun people after the race while they were eating- and actually made a couple business contacts for future photog events.  One guy was telling me he wanted to buy a power meter and start to race. (Music to my ears).  We chatted for a bit and I discovered that this now svelte 150 lb. biker used to weigh 240 lbs.  Can you believe that?  He dropped 90 lbs. and now he wants to race bikes?  I think that's AWESOME!  Cycling obviously saved this 30 yr. old's life.

If you race and haven't done a charity ride lately...do one with some friends..or just go solo and meet new friends.  You'll be surprised at how much fun you'll have...even on a nasty rainy day like yesterday.

Power ON!  Coach Rob

Gran Fondo Colnago (GFC) Philadelphia

Get ready, in two weeks, on Sunday August 14, 2011 as the GFC Philly returns to the City of Brotherly Love.  Last years' first annual ride in Philadelphia was a HUGE success.

I'll be there taking action photos from my moto and most likely following the leaders of the 108 mile ride.  There are three rides: 108, 73 or a 33 mile ride/route.  I believe the 108 mile route has close to 7000 ft. of climbing...which is a lot of vertical for 108 miles.  In fact, if you're NOT in cycling shape..I'd avoid the 108 miler for the 73 miler.  Hey, 73 miles is still a long day in the saddle..especially with the hills and the heat.  You're looking at 4 hrs. for the 73 miler and 6 hrs. for the 108 miler if you're a relatively strong rider.  If you're not a strong rider, it's going to be a looooooooong day in the saddle.

There's a King and Queen of the Mountain climb (and awards) on the 108 mile ride/group.
I just want to mention one thing about this ride..it is NOT a race.  I repeat it is NOT a race.  If you race this course, and blow stop signs, lights, etc. (like some did last year) you're going to get hurt (or get a ticket) because it's NOT a closed course.  And, although you may have a moto out front (like me) you still MUST stop at all stop signs, lights, etc...just like a car.  The riders that usually try to race the course are usually wanna-be pros that don't normally race a sanctioned USA Cycling event.  To them, this is their day.  That's all well and good..but remember, you must obey the traffic signs/signals...or you're going to pay one way or another.

Also, the KOM and QOM awards don't go to the first person that reaches the top of the hill/mountain from the starting line.  There is a timer at the bottom of the climb thats starts your climb time and one at the top that stops your climb/time.  So, if you want to win the KOM or QOM award, it would be prudent to take your time from the start, sit-in and draft, up until the climb..then GO FOR IT!  Just be sure to check and make sure this is correct before you start.  I don't want you coming after me telling me I blew the KOM or QOM award for you because I fed you bad dope.

The event is first-class.  The 108 mile route is beautiful, challenging, scenic, etc. starting from the steps of the Art Museum in Philly (next to the Rocky statue...GO ROCKY!) and finishes in Fairmount Park.  The food/spread at the finish line is second to none.  It's worth the entry fee alone..if you can stuff that much in your mouth..ha.

Lastly, make sure you hydrate properly and fuel yourself properly BEFORE and DURING the event.  There were quite a few riders that dehydrated and bonked on the 108 mile course last year.  It was hot..and I can't imagine it being cooler in two weeks than it is now.  So, BE PREPARED!  Also, put some sunscreen on.  4-6 hrs. plus is a long time to bake in the sun.  You might want to also put some chamois creme on too..otherwise you're legs/butt will be sore.  It's going to be sore anyway, but you don't want it bleeding.  And yes, there were some bad cases of bleeding saddle soreness from last years race.  One poor gal could hardly walk from the Ambulance after the ride.

Here's the link for more information on GFC Philly..read it all: http://granfondousa.com/philadelphia/  The ride starts at 0700 and it's a mass start.  The mass start photo coming up the Benjamin Franklin Parkway is actually my photo that I took last year for GFC Philly.  It's a great shot (if I say so myself) with the flowers in the foreground, riders in the middle, and William Penn looking down from City Hall in the background. 

See you in two weeks.  Power ON! Coach Rob

Know the rules

It seems like life is nothing but a learning experience.  We make good decisions and bad decisions and hopefully learn from BOTH.  Today I learned a lot from making a "bad" decision as a Starter in a Time Trial because I wasn't clear on the rules.  A rider also made a "bad" decision for being late, having a mechanical, and thinking that they'd get a NEW start time.  It didn't affect the outcome of the race but I made a rider very upset..which also upset me.  In this case, (I don't want to go into specifics) we BOTH didn't clearly understand the rules.  Yes, as a relative newbie official I'm still learning.  Trust me, it's not easy making quick decisions as an official during an event.  Here's the USA Cycling rule for Time Trials regarding the start:

3E5. Start.

(a) Each rider shall report to the starter at least three minutes before his or her scheduled starting time and shall start at the scheduled time. If a rider appears later than the appointed starting time, the start will be allowed only if it does not interfere with the riders starting on schedule. If it does interfere, the rider may be further delayed. In case of a late start, the appointed time shall be used in computing the results.
 
I've underlined the most important part of the rule.  That is, if you miss your start time the clock is still running on your Time Trial.  For example, if you were scheduled to start at 8:00:30 and you don't start until a minute later (9:00:30) your final time is based on your published start time NOT your actual start time.  In most Time Trials..there is usually some time to insert you in-between other racers (if you miss your start time) as long as it doesn't interfere with other riders.  The key there is as long as it doesn't interfere with other riders.  During the same TT today, I tried to insert a racer earlier that missed their start time in-between two other racers that were scheduled 30 seconds apart.  When that person got to the line I asked them if they were ready and they said, "Yes".  When they came to the line they had problems clipping in and almost delayed the start of the other racer that was scheduled to go off.  (So much for being ready).  What I should have done is pulled that rider to the side and had them wait longer..until they were TRULY ready.  Why should a late rider disrupt the flow of riders that were waiting and on time?  Everything went off ok..but I upset a rider in my decision making process.
 
So, here's the moral of the story- KNOW THE RULES.  It doesn't matter whether it's a Crit, Road Race, TT, etc.  In the case of a TT, if you're late and miss your start..because of traffic congestion, a broken down car, a bike mechanical, or whatever..you're going to be inserted IF it's possible.  If not, you wait until the last rider leaves which obviously means..you're NOT going to be competitive.  i.e. you're pretty much done for the day.  So, let that be a lesson to everyone.  If you're racing a TT, be there at the starting line AT LEAST 3 minutes early to get in the que.  The only exception to an excused late start is if they closed a road to the event in the case of an emergency/accident or something that you had no control over.  If that does happen, realize it's still up to the Chief Ref as to whether it's excusable.  If that does ever happen, the first thing I would do is seek the Chief Ref out, plead your case, and hope that they grant you a new start time.
 
Here's a link to the USA Cycling Rulebook. PLEASE read the rules and know the rules. If you don't understand them, or need further clarification..ASK.  http://www.usacycling.org/news/user/story.php?id=4220
 
Oh, one other thing.  When you are at the starting line of a TT being held by the holder, ready for your 5 second countdown,..please don't back pedal excessively.  I see riders do this all the time.  If you drop a chain during your 5 second countdown..you are SOL.  The clock will start on your ride while you're putting your chain back on.  Also, make sure that you are in a gear that you can pedal away on your own power.  A few riders today had their bikes in too big a gear and almost couldn't turn the cranks out of the chute.  And, they almost fell over.  I had to hold a couple people up from falling over into me.  The holder WILL NOT push you.  They are not allowed to.  If you fall out of the gate you do NOT get a FREE re-start...the clock is running. Sometimes even the top Pros forget.  If you saw the final individual TT of this years Tour de France (on Saturday) you may have noticed that Alberto Contador almost fell out of the chute.  I'm not sure what happened.  I'm guessing he thought the holder was going to push him down the ramp or that he was in too big a gear..because he almost fell over.  If he didn't unclip and put a foot down..he probably would have fallen.  Or, who knows, maybe the holder held him back..ha  (just kidding).
 
Power ON!  Coach Rob