Bunny Hopping

In my opinion, all CX riders should learn to be able to do this at least to some degree. I agree that you don't get to use it very often, but being able to do it confidently when you need to can be a big advantage.

Get balanced and ready to load up the back wheel

Start picking up front wheel and shifting weight back early, roughly two - three feet from the obstacle

Use both arms and legs to push the bike forward while lifting the front wheel. Keeping your arms straight because you are pushing with your legs and pulling with your arms. Practicing this part separately can be helpful too.

Pull through to your hips and shift weight up and forward - this is where the pop or upward momentum comes from

Tuck back wheel up under your body, having a low seat really helps to get the bike higher at this point, which is part of the reason cross bikes are hard to bunny hop very high

Maintain balance over barrier and line up for the next one - need to be quick to set up within 16 feet

Wearing a helmet and team kit always helps too :)

CX Masters Worlds Race Day recap

So the big event has come and gone. Feels strange to be finished with something that I've been anticipating for so long.

It was a great event, and I feel honored to have had the opportunity to mix it up with top class riders from around the world. These were tough conditions, and it was by far the hardest course I've raced on. It took a lot of skill and mistake free riding from Sven Van Eyndt of Begium to pull off the win, which is his second Masters World Championship title. Andrew Reardon appeared to be the strongest rider, setting the fastest lap times and by opening up a lead at one point. However, he feel victim to the course and crashed hard. He apparently took a long time to get up and lost valuable seconds in the process.

Thursday the course was as muddy as it gets, and riders left deep ruts and holes everywhere. Some were running as much as 60% of the course. Then the temperature dropped and everything froze solid. Puddles turned to skating rinks, and ruts froze to be as hard as concrete. It took a lot of guts and concentration to stay on the bike - I estimate that I crashed at least 10 - 15 times including a particularly heavy one on the way to the start line.

I had a bad day, I was not performing - but I had fun taking on the challenging sections and listening to all the support from other local riders, friends and family who stood out in the ridiculously cold conditions. I was disappointed with myself, but it's hard to pout for too long with so many fun and supportive friends and family around - thanks for reminding me that I'm lucky to be out having fun and racing my bike.

Big thanks Sean Darrow and Joe Nalley for pitting for me - great bike hand off. Sorry I took so long to finish, I think Joe was the last loyal pit person to get out of the cold.

Navigating frozen ruts.

The amazing cheer squad, complete with Team Whayne Cat racing flag.

It was hard to understand how something so rough could be so slippery until I crashed on it over and over again. Going straight over this stuff was not an option, you had to zig zag to keep from getting your wheels caught. It was like trying to ride over a cattle grid with ice all over it.

Time to put up the cross bike and settle into the off-season...

Final thoughts before Friday

I spend a lot of time thinking about race psychology, trying to tweak pre-race routines to help me find the "optimal level of arousal". If I get too hyped I don't think straight, the fight or flight mindset takes over and I make silly, rushed mistakes. If my head's not in it then I don't focus enough or be aggressive enough.

I haven't raced many of the people signed up for this event, and that can be daunting - I don't know who to chase, who does well off the start, who finishes strong, who's good through the technical sections, and who I should follow through the straights.

I got Cadel Evan's "The Long Road to Paris" with photos from Graham Watson for Christmas. It's filled with insightful quote, thoughts, and statements. This one stood out to me while I've been obsessing over this race...

"I have to race whoever turns up. The race decides who is the best. All I have to do is prepare properly and do the best I can." Cadel Evans.

2012 CX Masters Worlds - Louisville, KY. Pre-race musings...

Wow! What an exciting event to be apart of. World Championships, a chance to earn a UCI Rainbow Jersey.

I'm pumped to be at the fittest I've been in my life at 30 years old, to be apart of a historical event, and to be in the running to finish in the top ten ( http://www.crossresults.com/?n=racers&sn=pred).

This race has been the focus of my 2011 season, and things seem to be coming together, except for destroying my bike at Kings Cross Cincinnati. I've got all the indicators of peak fitness thanks to Erik Fagerberg's training plans, including being on the verge of getting sick. My legs feel strong and I'm itching to get out and race, which is why I started this blog - to vent about my bike riding and racing day dreams, and to try and describe and share the experience.

I've got a great team for 2012 with http://www.teamwhayne.org/ Team Whayne, and continued support from www.mainstreebikes.com Tom at Mainstreet Bikes in Shelbyville, KY. I'm looking forward to the hype of this event and hopefully I'll feel like I gave it everything I had when it's over.

This is going to be 45mins of furious, intense, leg burning racing. I'm ready - let's see what happens!