When I'm not racing or riding with Team WHAYNE, I often ride with the Bluegrass Cycling Club. It's a great club with a lot of benefits and cheap to join. They do a lot of good around here for the cycling community and we're lucky to have them in Fayette Co.
For the most part, riding with a group like this is safer - much safer than riding by yourself. There is the element of caution you have to take when riding closely with multiple people, but learning how to do this safely is a big part of cycling, and I think you're missing out if you never learn to ride in a group.
Unfortunately crashes will happen, which is what happened last Thursday, and there are several things to be aware of when they do happen. This particular ride was a perfect example of how to handle the situation, and also showed why riding in a club or group is important and safer.
So here's a few things I've been thinking about sharing since Thursday on crashes.
1. Resist the urge to stop and turn immediately to help. When you hear a crash behind you, avoid the temptation to look back, slow down suddenly, or veer off your line. Come to a stop slowly like you would at an intersection, use your hand signals and tell the people around you calmly that you are stopping (at the side of the road). It's really easy to create a chain reaction and cause another crash.
2. If it happens in front of you try and hold your line as much as possible and roll through the area to keep it clear. You don't want to block the road if there are multiple riders behind you who all need to slow down safely and stop in a safe distance.
3. Once everyone has pulled over safely, if the road can't be cleared immediately, then have two people go in either direction up the road to warn traffic about the rider on the road.
4. Find out who is trained in First Aid - sometimes the person with the biggest ego wants to take over, that's fine if they're trained, but if someone is trained in First Aid, that person should be deciding how best to care for the injured person. Sometimes letting one person take charge is better than arguing over it - put the injured person first.
5. If the person has a head, neck, or back injury, it may be necessary remove their helmet to help them breathe (or at least undo the chin strap). You must then stabilize their head by placing your hands on either side of their ears to act like a splint.
6. A severely injured person is likely to go into shock, you can help prevent this by continuously talking to them, reassuring them, and by keeping them warm - a space blanket is a great thing to pack for this reason. They fold up into a very small space and this is what they used at the club ride.
7. It's best not to move someone unless they are in immediate danger / completely blocking the road. If you have to do this maintain head stability with your hand splint, move them to the nearest edge of the road, and in the direction that their head is already pointing.
8. Don't give a person anything to drink unless they can hold the container and drink themselves.
9. Group rides have a map, so it's easy to give directions to EMS. Get the person's car keys, ID, call an emergency contact or ICE from their phone. Have someone go back to the ride parking lot to drive back and pick up their bike.
The Bluegrass Cycling Club did all of these things to help care for person who was injured on Thursday and it just reminded me of how great this club is.
The other great thing is that they have a secondary insurance provided through the League of American Bicyclists, which helped me out last year in my crash. It saved me over $2000 in medical fees and is a big reason to join and ride with a local club.
That being said, crashes are rare, the more experienced you get, the more likely you are to avoid them. Yes, they happen a lot in Pro races, but these guys are both tired and taking a lot of risks. Just like driving, you can learn to ride defensively. In my opinion, the best thing is to be relaxed and aware of what can happen.
I hope you don't have to deal with this, but hopefully this will help if you do.
Saturday, March 31, 2012
Thursday, March 29, 2012
Spring Road Racing with Team WHAYNE
So we're two races into the road season and I am having a ton of fun already. The group is very cool and we're already starting to work together.
Our first race was at Long Run Park in Louisville. Being the first race of the season we were understandably over anxious. Several of us made the mistake of being way too active on the front and tried to control everything that moved. We cooked ourselves in the process and by the time we hit the last lap we couldn't organize enough people for the lead-out, plus the train was a little slow since our legs weren't too fresh.
Andrew was telling Joe to"Go!" but he misunderstood and pulled off. Andrew was left with an 800 yard sprint, so he jumped and I faded off his wheel; completely spent. I watched as he opened up a 10 bike-length lead, which he held until about 10 yards from the finish line where four guys edged him out and off the podium.
So Andrew narrowly missed a win, but still held on for 5th. Not bad for our first race, but there were many things for us to work on.
Next up was another circuit race in Lexington. This course, at Coldstream, was like a Nascar race - wide open, fast, and only one easy corner. Our plan was to be less active early in this race and save ourselves for the sprint. Only problem was the other teams had the opposite in mind and went for the early break. I didn't chase it down this time and sat in while others did the work.
A break did form with Greg in it, but he did a lot of work to get in it and didn't last long before he fell back to the pack. The break included some strong riders so I decided to try and bridge up to them before it got too far away. I brought them to within a few seconds, but it was windy and they didn't want me in the mix. So every time I'd get close they'd hit the gas and I'd lose the ground I had gained. I tried for about 10 mins before conceding and I fell back to the pack to recover for while. Three laps in the wind had hurt, so it forced me to regroup and loose track of what was happening at the front.
Joe made a good attempt and got away with a few others for a lap before they were also brought back. At this point there was a lot of confusion, one break had been brought back, but everyone lost track of the original group that was still slogging it out off the front. So the pack stopped chasing and we focused on grouping up for the final laps.
Sean made a great flier in the final laps putting in a strong effort and taking the pressure off us as a team to set the pace. We moved to the front with three to go, turned up the pace with two to go and by one to go we had a nice train organized with six riders setting the pace.
With half a lap to go Greg rolled off, having done a lot of the work to hold our position. I pulled us through about 400 out, Andrew took over with Steve H., Doug, and David Rose on his wheel and they were flying at this point. He dropped them off giving Doug the field sprint and had enough steam left to cross the line right behind him. It was beautiful, the field was strung out and there wasn't much the other teams could do about it. We took first, second, and fourth in the field sprint.
Doug thought he'd won, but we really got 5th - not a good feeling. It's funny how long it takes to sink in when you're on a high like that. We didn't win, but we were really excited about how the lead-out worked, and about our progress from last week. The process was great, the product will come.
Our first race was at Long Run Park in Louisville. Being the first race of the season we were understandably over anxious. Several of us made the mistake of being way too active on the front and tried to control everything that moved. We cooked ourselves in the process and by the time we hit the last lap we couldn't organize enough people for the lead-out, plus the train was a little slow since our legs weren't too fresh.
I still managed to take over on the last lap and led for 2/3 of a mile, I was fading fast over the hill when Joe shot out from the rear of the pack and took over. Andrew jumped out from behind me and took Joe's wheel, and since we were headed downhill I dug deep and got on Andrew's wheel.
Andrew was telling Joe to"Go!" but he misunderstood and pulled off. Andrew was left with an 800 yard sprint, so he jumped and I faded off his wheel; completely spent. I watched as he opened up a 10 bike-length lead, which he held until about 10 yards from the finish line where four guys edged him out and off the podium.
So Andrew narrowly missed a win, but still held on for 5th. Not bad for our first race, but there were many things for us to work on.
Next up was another circuit race in Lexington. This course, at Coldstream, was like a Nascar race - wide open, fast, and only one easy corner. Our plan was to be less active early in this race and save ourselves for the sprint. Only problem was the other teams had the opposite in mind and went for the early break. I didn't chase it down this time and sat in while others did the work.
A break did form with Greg in it, but he did a lot of work to get in it and didn't last long before he fell back to the pack. The break included some strong riders so I decided to try and bridge up to them before it got too far away. I brought them to within a few seconds, but it was windy and they didn't want me in the mix. So every time I'd get close they'd hit the gas and I'd lose the ground I had gained. I tried for about 10 mins before conceding and I fell back to the pack to recover for while. Three laps in the wind had hurt, so it forced me to regroup and loose track of what was happening at the front.
Joe made a good attempt and got away with a few others for a lap before they were also brought back. At this point there was a lot of confusion, one break had been brought back, but everyone lost track of the original group that was still slogging it out off the front. So the pack stopped chasing and we focused on grouping up for the final laps.
Sean made a great flier in the final laps putting in a strong effort and taking the pressure off us as a team to set the pace. We moved to the front with three to go, turned up the pace with two to go and by one to go we had a nice train organized with six riders setting the pace.
With half a lap to go Greg rolled off, having done a lot of the work to hold our position. I pulled us through about 400 out, Andrew took over with Steve H., Doug, and David Rose on his wheel and they were flying at this point. He dropped them off giving Doug the field sprint and had enough steam left to cross the line right behind him. It was beautiful, the field was strung out and there wasn't much the other teams could do about it. We took first, second, and fourth in the field sprint.
Doug thought he'd won, but we really got 5th - not a good feeling. It's funny how long it takes to sink in when you're on a high like that. We didn't win, but we were really excited about how the lead-out worked, and about our progress from last week. The process was great, the product will come.
Monday, February 6, 2012
Tire choices
This is something most riders don't think about too much, until they run into a series of flat tires in one day, or they start racing. I once set out to do a 110 mile ride and had to repair / replace the tube 7 times!
This was due to many factors:
1) my haste in wanting to keep moving meant I pinched the tube while putting it in twice.
2) the tire was old and kept picking up schrapnel.
3) it was a hot day and the rim tape blew through creating a sharp edge for the tube to cut against.
4) the rim / tire was a tight fit and made it difficult to get the tire on without pinching the tube - especially whilst in a hurry.
It was amusing (not so much at the time) how so many of the possible things that can go wrong with clincher tires were all happening to me at once. At least I had enough spare tubes and patch kits to keep going and finish the ride.
It's not uncommon for a clincher tire to go though a series of flats after being flat-free for a seaons or two - they just get old and pick up sharp materials. Once this starts happening it's best to throw it away and buy a new tire.
So what are your other options, and what's the trade-off with performance, convenience, cost etc.
Clincher: this is the most common form of tire. It uses a tube and a rim bead to hook into the edge of the rim.
-Pros: cheap, usually easy to fix, although $5-$10 a tube can add up quickly.
-Cons: easier to puncture (especially in off-road situations), heavier, doesn't handle as well in races, less shock absorption means less comfort on long rides.
Tubeless: more common in Mountain Bike set-ups and Cyclocross bikes, this system uses a self-sealing liquid with no tube. It requires special tires and tape to seal off the rim. Many rims can be converted to be Tubeless ready, or you can buy rims http://bikesonmain.com/index.php?sid=60 that are designed to work with either tubeless of clinchers.
-Pros: lighter (which means faster) tires, more supple over bumps means better contact with the road and less vibrations for comfort on long rides. More puncture resistant - the self sealing liquid runs to air leaks and seals up the hole. All you have to do is add air and you're set to go, if you're planning on a long ride, this is the ideal set up. This is exactly the same system that your car uses. If you get a big hole in your tire you can plug it with a piece of rubber from a kit, or just add a tube to it to get you home.
-Cons: this system can take some getting used to, and if you don't have a good tire / rim combo then getting the tire to seal initially can be a pain. It helps to have a burst of air from a CO2 cartridge or air compressor.
Tubular: this system uses a different kind of rim all together, so you can't just buy these tires and hope they work on your current clincher wheels. Most people just use these for race wheels.
The tire is a closed system, or a complete tube with tire tread on one side and canvas on the other. It sticks to the wheel with glue - this is kind of an art and takes time to do properly, so paying to have it done might be the best way to go. Tom at Mainstreet bikes does a very solid job at www.bikesonmain.com
-Pros: by far the lightest / fastest system. Tough tires - very puncture resistant, I've seen people finish the last few miles of a race on a flat tubular tire (I wouldn't recommend trying it though). Lance Armstrong at the Leadville 100 was a good example of this. Most supple and therefore best handling tire type available (there's a reason race teams don't use anything else). You can run them at low pressure without the concern for a pinch flat which gives you a huge advantage in Cyclocross or Mountain Biking. This is money well spent for any cyclocross racer.
- Cons: expensive, they require new wheels, time consuming to change tires but then you don't get flats or other issues as often either.
My tires of choice:
- Challenge Limus:
- Great in muddy and slick conditions.
- Roles very well for an aggressive tire.
- Not so good in hard packed or frozen conditions.
- Reasonably priced compared to Dughast Rhinos.
- http://www.challengetech.it/products/cyclocross/limus-024/en
- Challenge Fango:
- Great in hard packed / solidly frozen conditions.
- handles trees roots and other hard surfaces well.
- Very fast in dry conditions.
- http://www.challengetech.it/products/cyclocross/fango-011/en
These two tires cover most conditions you'll see in a cyclocross season very well. If I had to choose just one though, I'd go with the Limus as it has given me an advantage on several occasions; they have allowed me to take slick turns and climb muddy run-ups better than the most of the other riders I see around me in Elite races.
New systems come with new pros and cons. I've seen people try a new system and quickly go back to their old set up (usually a clincher). I've ridden all three extensively and I feel like people are quick to see the cons of a new system and forget about the old headaches that they're used to dealing with.
I've heard of people riding tubulars 100% of the time, if they get a leak, you add tire sealant through the valve, let it seal and pump it up. That means you don't even have to take the wheel off - easy. If you get a significant gash that won't seal then you'd be in the same situation if you were riding clinchers - your tire would be ruined. Seasoned tubular riders sometimes carry a spare tire for this reason.
Have an open mind with if you try a new system, and give it time so you get used to knowing how to deal with any issues you might run into. It's amazing how many creative situations people start thinking about when trying something new and most of them are worth concern they put themselves through. Remember, clinchers have many short-falls, and can be more of a pain to deal with compared to other systems at times.
My opinion:
- Road: club riding / century riding / training - Tubless system.
- Road Racing: Tubless or Tubular.
- Cyclocross: Tubular
This was due to many factors:
1) my haste in wanting to keep moving meant I pinched the tube while putting it in twice.
2) the tire was old and kept picking up schrapnel.
3) it was a hot day and the rim tape blew through creating a sharp edge for the tube to cut against.
4) the rim / tire was a tight fit and made it difficult to get the tire on without pinching the tube - especially whilst in a hurry.
It was amusing (not so much at the time) how so many of the possible things that can go wrong with clincher tires were all happening to me at once. At least I had enough spare tubes and patch kits to keep going and finish the ride.
It's not uncommon for a clincher tire to go though a series of flats after being flat-free for a seaons or two - they just get old and pick up sharp materials. Once this starts happening it's best to throw it away and buy a new tire.
So what are your other options, and what's the trade-off with performance, convenience, cost etc.
Clincher: this is the most common form of tire. It uses a tube and a rim bead to hook into the edge of the rim.
-Pros: cheap, usually easy to fix, although $5-$10 a tube can add up quickly.
-Cons: easier to puncture (especially in off-road situations), heavier, doesn't handle as well in races, less shock absorption means less comfort on long rides.
Tubeless: more common in Mountain Bike set-ups and Cyclocross bikes, this system uses a self-sealing liquid with no tube. It requires special tires and tape to seal off the rim. Many rims can be converted to be Tubeless ready, or you can buy rims http://bikesonmain.com/index.php?sid=60 that are designed to work with either tubeless of clinchers.
-Pros: lighter (which means faster) tires, more supple over bumps means better contact with the road and less vibrations for comfort on long rides. More puncture resistant - the self sealing liquid runs to air leaks and seals up the hole. All you have to do is add air and you're set to go, if you're planning on a long ride, this is the ideal set up. This is exactly the same system that your car uses. If you get a big hole in your tire you can plug it with a piece of rubber from a kit, or just add a tube to it to get you home.
-Cons: this system can take some getting used to, and if you don't have a good tire / rim combo then getting the tire to seal initially can be a pain. It helps to have a burst of air from a CO2 cartridge or air compressor.
Tubular: this system uses a different kind of rim all together, so you can't just buy these tires and hope they work on your current clincher wheels. Most people just use these for race wheels.
The tire is a closed system, or a complete tube with tire tread on one side and canvas on the other. It sticks to the wheel with glue - this is kind of an art and takes time to do properly, so paying to have it done might be the best way to go. Tom at Mainstreet bikes does a very solid job at www.bikesonmain.com
-Pros: by far the lightest / fastest system. Tough tires - very puncture resistant, I've seen people finish the last few miles of a race on a flat tubular tire (I wouldn't recommend trying it though). Lance Armstrong at the Leadville 100 was a good example of this. Most supple and therefore best handling tire type available (there's a reason race teams don't use anything else). You can run them at low pressure without the concern for a pinch flat which gives you a huge advantage in Cyclocross or Mountain Biking. This is money well spent for any cyclocross racer.
- Cons: expensive, they require new wheels, time consuming to change tires but then you don't get flats or other issues as often either.
My tires of choice:
- Challenge Limus:
- Great in muddy and slick conditions.
- Roles very well for an aggressive tire.
- Not so good in hard packed or frozen conditions.
- Reasonably priced compared to Dughast Rhinos.
- http://www.challengetech.it/products/cyclocross/limus-024/en
- Challenge Fango:
- Great in hard packed / solidly frozen conditions.
- handles trees roots and other hard surfaces well.
- Very fast in dry conditions.
- http://www.challengetech.it/products/cyclocross/fango-011/en
These two tires cover most conditions you'll see in a cyclocross season very well. If I had to choose just one though, I'd go with the Limus as it has given me an advantage on several occasions; they have allowed me to take slick turns and climb muddy run-ups better than the most of the other riders I see around me in Elite races.
New systems come with new pros and cons. I've seen people try a new system and quickly go back to their old set up (usually a clincher). I've ridden all three extensively and I feel like people are quick to see the cons of a new system and forget about the old headaches that they're used to dealing with.
I've heard of people riding tubulars 100% of the time, if they get a leak, you add tire sealant through the valve, let it seal and pump it up. That means you don't even have to take the wheel off - easy. If you get a significant gash that won't seal then you'd be in the same situation if you were riding clinchers - your tire would be ruined. Seasoned tubular riders sometimes carry a spare tire for this reason.
Have an open mind with if you try a new system, and give it time so you get used to knowing how to deal with any issues you might run into. It's amazing how many creative situations people start thinking about when trying something new and most of them are worth concern they put themselves through. Remember, clinchers have many short-falls, and can be more of a pain to deal with compared to other systems at times.
My opinion:
- Road: club riding / century riding / training - Tubless system.
- Road Racing: Tubless or Tubular.
- Cyclocross: Tubular
Wednesday, January 18, 2012
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.
Wearing a helmet and team kit always helps too :)
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 |
|
Monday, January 16, 2012
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...
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.
Time to put up the cross bike and settle into the off-season...
Thursday, January 12, 2012
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.
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.
Tuesday, January 10, 2012
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!
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!
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