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Epic Rides, KOMs, QOMs, bike travell
Meet a LG Member Interview: Kirsten Swanson
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RACING NEWS
MTB Race Season
MTB Race season! Letter from Daniel Marsh:
Hi Everyone,
The mountain bike race season is upon us and to get into the MTB groove we'll be targeting 3 races of the Kenda Cup this year.
March 2nd Vail Lake in Temecula
March 16th Vail Lake in Temecula
June 15th Big Bear/ Snow Summit
All of the dates we are targeting are XC races, if you are more inclined for some rowdier enduro all of these races have a Sunday enduro component.
And if these targeted dates don't work for you but you're still interested in getting dusty, we've compiled this attached google sheet with a list of all of the local races this year.
Feel free to contact me if you have any questions.
Daniel Marsh
404-895-1901 | daniel.marsh117@gmail.com
CLUB NEWS
Event Recap: Helen’s Night (Feb 22)
Helen’s Night was a Blast!
The recent return of Velo Club La Grange Helen's Night was a blast! Helen's Night, supported by the renewed sponsorship from Helen's Cycles, stands out as a very special event on the La Grange calendar for the year. Jay and Helens staff were all super warm and welcoming, and the store looked fantastic, decorated with an awesome "Welcome Back Velo Club La Grange" printed banner on display. Pitfire Pizza and beer set the stage for a memorable atmosphere for socializing and camaraderie.
The substantial and exclusive discounts offered by Helen's (10% off on electronics,15% off on bikes and 25% off on accessories) added tremendous value, fostering a positive and engaging experience for La Grange Members.
The return of this event reflects the strength of the partnership between La Grange and its sponsors, setting a promising tone for future collaborations. A huge thank you to Jay Wolff and the entire team at Helens for putting on this event for La Grange!
Photos by Dan Chapman and Dan Mitnick
Event Recap: February LG 50
The Feb LG 50 Report: Topanga Canyon / Old Topanga & Mulholland Hwy
The February LG50 led by Dan Mitnick was a stunning day- perfect low 60’s, with a sparkling ocean and green mountains. It began as usual, at San Vicente with coffee courtesy of Caffe Luxxe, & snacks. The ride along the Pacific Coast Highway was a thrill- dodging new missing areas of road, and although there were 2 flats, everyone kept the rubber side down. Topanga Canyon / Old Topanga and Mulholland Hwy offered some good wholesome climbs and rollers, and riders naturally split into groups, each at their own pace. The roads were wet with running water, and so were the riders. By the time we got to Cornell we were ready for a nice rest stop with SAG provided by Peter Do, then on to Calabasas where the air was even warmer. After looping back over Old Topanga and Topanga, a small group carried on the tradition of the after ride brews. It was great to see such a large group on this ride, of both seasoned and newer riders, old friends and new, and so many in the handsome new 2024 kit!
Photos by Dan Mitnick
New Kit Day!
The new 2024 La Grange kits have been spotted in the world and if we may so ourselves, they look sharp! We love the striped cuffs on the bibs and arm sleeves, matching vests and the beautiful fit and quality that PM is known for.
In case you are waiting for gloves, other items or have comments or compliments to share, Anthony from Pedal Mafia is available for you! His letter on Facebook to the club:
Hi Team, Anthony from Pedal Mafia here.
I hope you guys are enjoying the kits! We got everything sent out besides the gloves because our team had ran out of material. Once they get the material they will finish them up and send them. Once they are sent you guys will receive an email with tracking. In the meantime let me know if you guys need anything. Easiest way to contact me is through email: anthony@pedalmafia.cc Thank you!
Enjoy this photo album by Dan Mitnick of the fresh look for La Grange!>
Epic Rides, KOMs, QOMs, bike travel
LA Tourist race By Dan Funk
<Hi all, I participated this past Saturday in the LA Tourist race. While technically not a race, it is a timed ride with definite goals, so in my book that qualifies it as a race.
According to their website, and I’ll borrow generously, The L.A. Tourist is a self supported self navigated race. Based out of Burbank, CA the race departs at the break of dawn and sends you out into the world in search of a few GPS locations. Your job is to make your own map and navigate yourself to each point. <PHOTO> In your travels you may encounter normal city traffic, fire roads, down trees, Sasquatch, single track, river crossings and much more. We place checkpoints that racers must find with GPS coordinates, once they get to the location they must tear a page from a book that matches their plate number.
A couple of things not in the website. First the enthusiasm of the participants separates it from other gravel events where riders seem more serious. People are sharing course options, gear choices, offering advice to newcomers and greeting riders they’ve met on past LA Tourist events like old friends. While it’s gotten larger, the organizer, Let’s Ride Cyclery in Burbank, still puts out coffee, donuts and other snacks for the early morning arrivees. They also offer an other-worldly delicious michelin starred meat or veggie burger at the end of the ride along with beer on tap and other treats. All this for the bargain price of $30.
My reasons for participating, and this was my 5th event, rest in riding new trails and roads, especially exploring parts of the city and mountains that I would normally never visit. While only 80 miles, it is a hard event. Some of the trails require you to get off your bike, and there is a definite adventure aspect. For those not daring or stupid enough to try the full-on Tourist, there is the beginner Tourist, but my suggestion is to go all the way. You can always bail early and that burger will be waiting for you!!
Meet an LG Member Interview: Kirsten Swanson
Hey LG! Please meet new club member and inspiring athlete and cyclist; Kirsten Swanson, as interviewed by Renée Fox.
Welcome to La Grange Kirsten! Where are you from?
Chicago. I’ve been in LA just over a year with 9 years in CA. Don’t ask me about riding in Chicago. The coldest race I ever did was 17 degrees at the start. It’s all about the right clothing folks!
What do you like to do other than ride?
Surf, run, swim, ski, tennis.
What drew you to the sport of cycling?
I’ve always ridden my bike, but when I decided to do an Ironman I knew I wanted to get faster so I joined a racing team.
What do you love most about cycling?
I love being outside and exploring. The bike takes me to places you can only really appreciate the effort it took to get there. I also feel like I’m 10 years old again.
Tell us about your bike(s)!
My newest is the Cervelo R5. Since moving to LA my Open U.P. gravel and Santa Cruz 5010 cc MTB are gathering cobwebs. I also have an old Jamis cyclocross bike and a vintage 1973 Schwinn cruiser.
When did you join LG and why?
I was looking for more comradery and to meet new people in LA. I like to build my network of friends through sports.
Can you share a cycling story for La Grange?
Years ago, while living in Chicago, I signed up to do the Tour of CA mountain stage up Mt. Baldy. Because it was in the Spring time, I did all my training on the compu-trainer doing Alpe d’Huez repeats. I felt fairly confident until I got a call from a journalist asking if she could interview me. I of course asked why she wanted to interview me. She said I was one of the very few women that signed up to do the ride plus I lived in the flatlands of the country. Needless to say I said no because she made me second guess my ability to finish the ride. Long story short, I should have said yes. I had an amazing day on the bike!
Do you have favorite bike friendly spots (restaurants, services, businesses) in LA you would recommend to the club?
Love my local coffee shop in the Culver City arts district for breakfast burritos after a long ride. Super Domestic 8545 Washington Blvd.
What would you like to see La Grange do as a club in ways that would make the club experience better for you?
Name tags at the social events. I’m so bad at names!
Would love a women’s only ride and social.
New Members
Please say hello to our new members who joined in February 2024 (you can find them in our Member Directory).
Welcome everyone, La Grange is proud to have you with us!
IN THE NEWS
Training
5 Important Things to Consider for On-Bike Performance
By Yago Alcalde for Training Peaks
Discover essential strategies to enhance cycling performance beyond traditional training methods. Explore insights on comfort, pacing, race course analysis, nutrition, and aerodynamics for optimal results on the bike.
When we think about performing well in any cycling event, we usually focus on training: doing more kilometers or more hours. Yes, it is clear that performance is closely related to training volume in endurance sports. However, in addition to training a lot and training well, we must consider other factors that will also be very important when it comes to optimizing performance on the bike.
The Importance of Being Comfortable on the Bike
Comfort is performance. It’s that simple. A cyclist who is uncomfortable on his bike will never be able to optimize his performance. When we are uncomfortable on the bike, sooner or later, that discomfort will turn into some pain. If this pain is prolonged over time, it can become an injury or an overload that will limit training and performance. Apart from the physical and functional components, being uncomfortable is also a significant psychological burden since our attention will be focused on the discomfort instead of the task at hand.
Let’s look at some examples: if my head is focused on my neck hurting, I will concentrate less on keeping the pace, looking for the best line or choosing the best gear. For a comfortable and efficient position on the bike, the best investment is to look for a cycling biomechanic with experience and good references to help us adjust the bike according to our characteristics. Small changes in the configuration of our bike can mean significant differences with the passing of hours and thousands of pedal strokes. Getting a good position on the bike is not simply about setting the saddle height right; many more settings need to be optimized.
Managing Pacing
In an endurance sport such as cycling, in any of its modalities, the management of pedaling intensity is a determining factor when it comes to optimizing performance, mainly because energy is finite and fatigue is cumulative. To use a car analogy, our fuel tank (muscle glycogen) is the same as a car: as we pedal, our tank empties. And the more intense we pedal, the faster it will exhaust. A car’s fuel consumption at 90 km/h isn’t the same as at 150km/h, is it? Well, no. The harder you go, the sooner you’ll use up your gas. And we never want to run out of gas before we reach the finish line. It’s easy to understand but difficult to execute.
Getting stricken with cramps usually indicates that our pace management has not been the best and we have reached the bottom of the tank. On many occasions, the so-called “race number effect” plays tricks on us when it comes to managing our pace since our motivation in the heat of battle makes us pedal beyond our means and disregard any planning. Learning to choose your rhythm well is mostly a matter of experience. In addition to learning to know our limits, we can use heart rate and/or power to help us not exceed certain thresholds.
Course Analysis
In any event we do (mountain, road, triathlon), knowing the characteristics of the route will help us establish a better strategy to optimize our performance. On the one hand, we have the technical aspect, especially in mountain bike (MTB) events. Ideally, you should try to pre-ride the course at least once to get to know the most technical areas and help you find the best lines for speed on competition day — on the road, too. So, going to the race location a day or two in advance is highly recommended to try to recognize the terrain. An e-bike can help as it allows us to access the key points of the route with less effort, especially in MTB races.
In addition to the technical component in the descents, it is essential to know what the orography of the race is like, that is, how many climbs we must overcome as well as the characteristics of them. The duration of each climb will determine the optimal intensity to overcome it, and knowing this in advance will be very useful. We don’t face a five-minute climb the same as a one-hour climb.
A factor to also take into account is to know the terrain that comes after each climb, as it can be a decisive moment that decides a race. For example, if a downhill section comes after a climb, with little technical difficulty or a downward slope, it may not make sense to get away from the group on the climb. Since it is more than likely that we will be caught as soon as they take a few turns together on the descent. On the contrary, let’s imagine there is a technical descent after reaching the top, and then there is the finish line. It could be an opportunity to attack on the climb.
In the end, it’s about knowing the terrain to make a good strategy. The topography will also determine gearing choice.
Eat, Drink and Save Energy.
In cycling slang, this has always been referred to as “EDD” — eating, drinking, and drafting. What do we mean by the concept of drafting? We’re talking about trying to save as much energy as possible by taking advantage of the slipstream of other cyclists. In case you don’t know, aerodynamic drag is the main force we must overcome when riding on the flats and above 25 km/h. The force of gravity (weight) is the main resistance when we go uphill. Riding on the flat behind another cyclist saves around 20-25% of our energy output. And it can go up to 50% if we are in a peloton. Taking advantage of this opportunity is important to save as much energy as possible for the most critical moments.
This is not to encourage you to be the typical wheel-sucker cyclist who takes advantage of others. Whenever there is collaboration in a group, we are somewhat obligated to do our share and pull in front of the group equitably. But it’s one more strategy we should use to our advantage whenever possible. If there are riders who are stronger or more motivated to ride at the front of the pack, let them work for you.
Beginner cyclists often make big mistakes in eating and drinking. It is more than proven that eating (solid or liquid) regularly while pedaling is one of the best ways to delay fatigue and perform better. When racing, we must have a nutrition and hydration strategy defined in advance. Consider the duration and topography of the terrain to manage when, what and how much you need to eat. Focusing on carbs per hour is probably the easiest approach and should be practiced during several workouts in training for the race.
Optimize Aerodynamics
Except for most experienced triathletes, aerodynamics is easily ignored by many cyclists and triathletes. Optimizing aero details will give us an extra advantage that can always be welcomed. One belief is that aerodynamics are only important above 40km/h, which is false. From 25km/h and faster, aerodynamics plays a major role in speed and output. The most significant aerodynamic advantage we can get is free, as it consists of learning how to ride in a lower position on the bike.
It is very common to see cyclists riding on flat terrain, generating and wasting many watts with their arms stretched out and their heads held high. Unaware that so much power is not generating more speed since the shape of their body provides extra resistance to the air. In these cases, there is a big difference if we gradually train ourselves to ride with our hands on the front of the grips, our elbows more flexed, our head a little lower, and our elbows turned inward. It’s easy to save between 20 and 30 watts by adjusting your bike position.
In addition, if we add well-fitting clothes and an aerodynamic helmet, we will have more free speed. Even aerodynamic socks can be a little extra help that can always be welcomed. The opportunity for improving aerodynamics in mountain biking, where the average speeds are very low, is minimal, if at all worthwhile.
Cycling in LA
Want to see L.A. up close and personal? Join a group bike ride.
By Michael Charboneau for LA Times
Image caption: Cyclists from the Total Trash Cycling Club ride up the Verdugo Mountains. The group’s name is an homage to Sonic Youth. (Los Angeles Times illustration; photo by Michael Charboneau)
Riding a bike in Los Angeles is an act of defiance — against car culture, against endless sprawl, against bike lanes that disappear without warning and against gaping potholes. But on the best days, riding a bike is a pure joy. And I’ve found that you can get even more out of those moments with this one easy trick: Ride your bike with other people.
<My intro to group riding came thanks to Total Trash Cycling Club (the name is an homage to Sonic Youth, one of the club founders’ favorite bands). I first discovered the group on Instagram, and I was intrigued by its videos of riders exploring trails around L.A., its all-are-welcome vibe and its members’ love for restored ‘80s and ‘90s mountain bikes — exactly what I ride. (Meet: Stu Pickles.) I joined my first ride with the group last spring, and it was a blast: The group was super friendly, and we explored some primo, new-to-me singletrack (a narrow dirt trail about the width of a bike) around Cherry Canyon Park in Glendale.
I recently joined another Total Trash ride, and I was reminded of how fulfilling and fun riding with other people can be. When I ride solo on L.A. streets, I’m painfully aware of how exposed I am and how easily a distracted driver can crush me. But while surrounded by a mass of riders, I felt safe and empowered. Our big crowd stood out so drivers couldn’t ignore us, and gliding along the street in a group helped me relax and soak in my surroundings in a way I never could riding solo, let alone from inside a car. I noticed brightly painted storefronts; I could smell meat cooking at a taco stand and hear people chatting outside bustling restaurants. I felt like I was part of the city rather than just moving through it.
The ride took us up into the Verdugo Mountains. And when we finally rolled onto some dirt, it was thrilling. Aside from my own adrenaline rush from riding a new trail, I loved watching other cyclists navigate the twists and turns, and talking with them about the ride at the bottom of the hill made the whole experience more vivid.
Of course, Total Trash is just one of many cycling clubs in Los Angeles. No matter where or how you like to ride, there’s a cycling group for you. The Mixed Race, for example, is a longstanding meetup that holds speedy road rides every Thursday in West L.A. (routes change with every ride, but they generally cover around 30 miles). Every Friday, Highland Park’s Allez LA bike shop hosts group rides showcasing all kinds of terrain. One recent ride took participants on a mixed-surface route past Lake Hollywood and up to the Hollywood sign for panoramic views of the city. For a beginner-friendly option, try one of the weekly Family Rides hosted by the Los Angeles Bike Academy and We Major. These rides often include a stretch along the paved Ballona Creek Trail, which gives you the chance to enjoy peaceful pedaling away from car traffic. And that’s just a sampling. You can browse a comprehensive calendar of open rides in L.A. that Trash Panda Cycling and Mobility for Who have put together; there are events happening all over the city almost every day of the week.
Pump up those tires, grab your helmet and get out there: Meeting other cyclists and experiencing the city at pedaling speed is always worth it.
Cycling in The World
New study shows cycling can reduce inflammation just like cold plunging
By Ron Johnson Momentum for MAG
A recent Finnish study published in the European Journal of Public Health looked into how walking or cycling to work, known as active commuting, might affect our health. The study involved over 6,000 working adults in Finland and found some interesting connections between this kind of commuting and our body’s inflammation levels.
Inflammation is bad, and, like many things, cycling has a role to play. Had a low back issue? Or maybe an allergic reaction to medication? Likely, inflammation, which causes an array of ailments, and has been linked to much worse medical issues such as arthritis and cancer, was at work. To stem the inflammation tide, we pop ibuprofen and other over-the-counter meds, but we also do things like plunging our bodies into frigid bodies of water. Cold plunging has become immensely popular for one reason: inflammation.
So, what if we told you that riding your beloved bicycle to work, alongside countless other benefits, also helps with inflammation? Does it beat plunging into ice water? For many, the answer is surely a resounding yes. Cue the study.
A recent Finnish study published in the European Journal of Public Health looked into how walking or cycling to work, known as active commuting, might affect our health. The study involved over 6,000 working adults in Finland and found some interesting connections between this kind of commuting and our body’s inflammation levels.
Good News for Cyclists
The study discovered that people who cycled or walked to work for 45 minutes or more every day had lower inflammation levels. In fact, the difference was quite significant, about 16.8% lower compared to those who didn’t engage in active commuting. Even when the researchers considered other factors like how much physical activity people did during their free time or at work, the link between active commuting and lower inflammation held up.
Even if you’re not cycling for 45 minutes, those who commuted actively for 15–29 minutes still showed lower inflammation levels, though not as much. Interestingly, these benefits were more noticeable in women.
Why Does It Matter?
Inflammation in our bodies is linked to various health issues, like heart problems. So, finding ways to bring down inflammation is generally good for our health. This study adds to what we already know about exercise being good for us, showing that even the simple act of biking to work can make a difference.
Considering Other Factors
The researchers also thought about things that might not be so great about cycling, like breathing in more polluted air or dealing with more noise. Surprisingly, the health benefits of cycling seemed to outweigh these concerns.
What Does It Mean for Us?
This study suggests that choosing to cycle or walk to work doesn’t just benefit our health individually; it could also be good for the environment. It’s a win-win situation – we get healthier, and it’s better for the planet. As we all look for ways to take care of our health and the environment, hopping on a bike for the daily commute seems like a pretty good idea.
Here is a link to the full study https://academic.oup.com/eurpub/advance-article/doi/10.1093/eurpub/ckad213/7464029?login=false
In other Racing News…
A Novel Piece of Fraud.
From Cycling Weekly
By Adam Becket Image credit: Cynisca Cycling
Professional cycling is no stranger to skullduggery and intrigue, but an announcement from the sport's governing body, the UCI, on Monday morning, revealed a novel piece of fraud.
A press release from the UCI's Disciplinary Commission stated that the American women's Continental team Cynisca Cycling attempted to sign onto a Belgian one-day race last year using a mechanic dressed up as a rider to meet the five-person threshold. The squad did not take part in the Argenta Classic – 2 Districtenpijl Ekeren-Deurne, but attempted to "despite not having the required number of five riders to take the start".
Cynisca, and the team's then-directeur sportif, Danny Van Haute, attempted to "deceive the Commissaires’ Panel into believing that a fifth rider was present and could take part in the event", the UCI said. Initially, this was done by the team's four riders lying about the whereabouts of the fifth rider, who was said to be ill. When this didn't allow the team to compete, Van Haute made the team's mechanic dress up as a rider and wear a face mask, in order to sign on.
"The Disciplinary Commission found that, although only four riders were present and available to start the event, several members of the team had participated in a fraud under article 12.4.008 of the UCI Regulations by attempting to deceive the Commissaires’ Panel into believing that a fifth rider was present and could take part in the event," a UCI spokesperson said.
"The team’s Sports Director, Danny Van Haute, instructed the riders present (Anna Hicks, Cara O’Neil, Katherine Sarkisov and Claire Windsor) to lie about the whereabouts of a fifth rider – who was not physically present at the venue – when questioned by the Commissaires," they continued." The riders stated to the President of the Commissaires’ Panel that a fifth rider was present but ill.
"Then, upon being informed by the Commissaires that the team could not participate if all five riders did not sign the start sheet and take the start, Mr Van Haute instructed the team mechanic, Moira Barrett, to wear a rider’s clothes and a face mask, to present herself at the start and sign the start sheet as the team’s fifth rider."
As a result of the attempted fraud being uncovered, Van Haute has been suspended from cycling activity until the end of 2025, and hit with a fine. Barrett has been suspended from cycling until September, and fined, while Hicks, O'Neil, Sarkisov and Windsor, have all been reprimanded.
Cynisca is also suspended from the next UCI race that they were due to participate in, the UCI said. Neither Van Haute or Barrett are employed by the team in 2024, but Windsor, Sarkisov, and O'Neil are still riders with the squad.
The decision remains subject to an appeal to the Court of Arbitration for Sport.
A spokesperson for Cynisca Cycling told Cycling Weekly on Monday afternoon that it was a "one-time mistake" and that they had apologised for the events.
"At the time of the event, other team management/staff were unaware of the deception carried out by Mr. Van Haute and the mechanic," they said. "Upon learning of the incident, the team took immediate actions internally and terminated all current and future relationships with Mr. Van Haute and the mechanic. The team then fully cooperated with the UCI investigation.
"Cynisca Cycling understands the need for disciplinary action taken by the UCI. The team did not and will never condone this sort of behaviour. This was a one-time mistake by a rogue director."
"We thank the UCI Disciplinary Commission for their careful consideration of the actions. On behalf of the team, we once again apologise to the event organizers for the behavior that occurred at the event.
"The team looks forward to continuing our mission to advance more women in cycling."
SOS - Support Our Sponsors
Pedal Mafia
La Grange Members receive a 20% discount on all retail Pedal Mafia clothing and accessories - both online and in-person at their retail store located at 2909 Main St, Santa Monica, CA 90405. Or sign into the LG Member area to browse: https://www.lagrange.org/member-benefits
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The Feed
La Grange Member receive $80 annual credit at The Feed.
Select from every major brand - Skratch, Maurten, Clif Bar, Hammer, and over 500 more!. The best part is that you can also buy “single servings” to mix and match flavors and try new products. Shipping is free on every order over $65.
A sample of the great selection from The Feed.