Coach’s Tip/Crud Roadracer MK2 Fenders Review

It’s a funny time of the year to be thinking about fenders (well, maybe not this year). It’s now spring, but that’s no guarantee that the volatile weather of late will settle down. It’s been tough enough to just ride, let alone follow a training plan of any kind. Recently I started using Crud Roadracer MK2 Fenders (purchased at Cycle University) and I now have one more little motivation to get out there more often. To use a much overused phrase; the Cruds are a game changer.

It’s great to have a dedicated winter bike on which one can mount full fenders to minimize cleanup of the bike. Don’t get me wrong, I love my winter bike and that is one reason I just can’t bring myself to call it a “rain bike.” But I love my summer bike more, and I’ll gaze fondly at it as it sits for a month or longer at times because I don’t want to trash it. It’s not that I think a little water will hurt my bike; it’s the cleaning up afterwards that really bugs me. Up until Cruds came along there really weren't any full fenders that worked well on a racing bike with the inherent tight fork and brake clearance.

After I mounted a set of Cruds on the winter ride, it didn’t take long to realize that Cruds provide the best coverage of any fenders I have tried. At less than 7oz. (193g) total weight, they are also by far the lightest. Forget those worthless clip-on fenders that do nothing to keep you or your bike clean; the Cruds work better than conventional fenders and weigh less than the clip-on versions. I removed a set of bolted on Planet Bike Cascadia full fenders from my winter bike to install Cruds. Not only did the Cascadia fenders weigh nearly a pound and a half, they would rattle at times. The Cascadia fenders made my bike feel slower as they have the aerodynamic properties of a brick wall. I hit 45mph dropping down Village Parkway the other day, so I don’t think the Cruds are slowing me down. The Cruds are sleek and aerodynamically clean.

The Cruds are the quietest fenders I've used, and they simply disappear while you are riding. They almost disappear when you are off of the bike as well, especially if you have black spokes. The Cruds are by far the best and least obtrusive looking fenders I have seen on any type of bike. So good looking that I threw a set on my summer bike with no regrets.

I treasure those rare winter days where I can get out on my Numero Uno bike. Something just feels different when I am on the best bike, and it makes me excited to go and ride. Being excited about riding means I not only ride more, I am more likely to ride with a plan. If the plan involves doing some climbing at Cougar, Tiger, and Squak Mountains it’s just so much more fun on my summer bike.

Anything that gets one out more is a good thing, and I’ll ride more often now that I know I can ride my best bike on wet roads and not have a major cleanup post ride. Of course, if I know I am likely to get caught in the rain I’ll ride the winter bike. There is nothing you can do about the beating your wheel rims, hubs, and bottom bracket take from really wet conditions. But how many times have I grabbed my winter bike because the roads were damp when I left on a 3 hour ride, only to encounter dry roads 20 minutes into the ride? I’m just a little more likely to ride if I know I’ll be on my favorite bike, and I will be riding it more often now thanks to the Cruds.

Crud has been making fenders since 1991 in the UK, a country where they know a little bit about riding in wet conditions. Depending on the bike as well as type of brakes, the Crud fenders may slip right on or may require a little tinkering. The fenders were designed for racing bikes, but not all bikes are the same. After I figured out a few mounting nuances, the fenders on both of my bikes mounted easily. See the Crud site for info on whether the fenders will work on your bike, as well as several videos with installation tips:

http://www.crudproducts.com/products/roadracer/

The Cruds even come with two interchangeable rear fender tail pieces. I use the short tail when riding solo to deter the hangers-on from latching onto my rear wheel. I go to the longer tail when I’m riding with friends and don’t want them to catch the Mud Measles. Seems to me like they have "covered" just about everything with the fender design.

Bear in mind, light weight means the Crud fenders are not indestructible. It’s possible to break one if you get your foot snagged in a walking speed turn as a result of not paying attention to “toe overlap.” If you live in the UK, Crud will send you a replacement part for the cost of a postage stamp. Mailing the part to the US will cost you 6.50GBP. How do I know this? Yes, indeed; I did carelessly snap a fender in two shortly after I mounted my first pair.

I wasn’t thrilled about the product at that moment, but Mr. Crud (Peter Tomkins-the owner of Crud) mentioned in an email that the Cruds were designed to break away if something were to jam up in the fender. As Peter put it, “We figure it’s better to break your fender than break your head.” I agree, and I’ll gladly be more careful with the fenders in exchange for not worrying about what would happen if a stick lodged itself in between a bolted on fender and my front fork. Crud even has the confidence to post a video featuring a happy ending after just such an occurrence. The “video” I used to have in my head was a little different than the one on the Crud site, being an image of my bike stopping abruptly as I catapulted forward over the handlebars.

Rarely do I feel so positively about a product (especially after an initial bad experience), but I am convinced that the Crud fenders are simply the best fenders around. For a racing bike, it’s a no-brainer. Even if a bike has provisions for full bolt on fenders, I don’t know why anyone would use them if they tried the Cruds.

How is this article a coaching tip? Now when I look out at damp roads in the morning, I no longer try and calculate how long it will take to dry out enough to ride my summer bike. I just get on and go. Sometimes I would vacillate long enough that I ended up not riding either bike. Anything that gets a cyclist out on his bike more is a coaching tip in my book.

I got my Crud fenders at the Cycle University West Seattle store:

http://www.cycleu.com/

I’d call first to make sure they still have them in stock. After all, it’s a funny time of the year to be thinking about fenders…I hope.

I hope to see you on the road, be it wet or dry.

No Training Wheels Required

Today I had my first coaching meeting with three women in their fifties who want to ride the STP together this year. These women have almost no experience on a bike and are very concerned about safety in general, and descending in particular. They don’t want to fall off and I don’t blame them. My “Trio” has never even tried modern road or MTB pedals, and they are very apprehensive.

We are going to do a series of group lessons starting with the very basics and progressing through the nuances of group riding. I’ll also be coaching each one individually and developing “training” plans for them. I use the quotes because I don’t think any of the riding they do will be work, and that is what “training” implies.

I don’t expect it will be quite the same for my Trio as if one learns to ride a bike as a kid. For a child, the simple thrill of movement on wheels supersedes all other emotions, and children in general don’t really know what can hurt them until they get hurt. Adults have enough sense to feel intimidated when something can hurt them, and it’s a perfectly normal feeling. That thrill of movement on wheels likely doesn’t happen until an adult feels competent on the bike.

For me coaching is not a j-o-b. I coach because it is very rewarding to share my experiences and help people shorten the learning curve to becoming better and stronger riders. I feel a strong sense of self-satisfaction because I feel that I am making a contribution. Coaching sure beats what I did to put myself in the position to do what I am doing now.

I often work with cyclists who are very focused on peaking for a specific hard one day event or perhaps riding well during a demanding multi-day alpine tour. Working with high level athletes who are very focused on a goal is certainly rewarding, but it is also going to be a real pleasure spending time with the Trio. I can’t wait to see the look on their faces as they discover that clipping into and out of pedals is a simple thing, and that going downhill is fun once you know what you are doing.

These three women are taking a proactive step to improve their quality of life for many years going forward. While they are already physically active and reasonably fit, each one recognizes that it is both mentally and physically stimulating to learn a new skill or sport. Cycling is something that many of us will hopefully take to the grave with us. We will use riding to not only improve the quality of our lives; we will use it to maintain the quality of our lives.

New rider enthusiasm for cycling is very contagious. I wouldn’t be surprised if I rediscover ways to enjoy my own cycling that I have not thought about for many, many miles.

“Learning” to ride a bike in your fifties won’t provide that unique initial joy of movement on two wheels. That likely only happens in its purest form the very first time you ride. What will hopefully develop is the joy of becoming proficient at cycling. That kind of joy is always exciting to share, and I expect our lessons together will be a tremendous amount of fun.

“Friendlies” can be found everywhere

I was at Cougar Mountain doing a few climbs this morning trying to beat the rain. I had taken 152nd off of Newport Way up through Horizon view to the top of the Summit neighborhood. Oftentimes I will pause here to take in one of the most majestic views of Mt. Rainier available short of being at Sunrise.

I had given a little wave to a woman walking her dog just before stopping at the very top. After adjusting my clothing layers, I decided to take a photo of the fast disappearing base of Mt. Rainier. Just as I had put my phone away, the woman called out from the opposite side of the street, inquiring unsolicited as to whether everything was OK. I told her that I was fine, and had stopped to take a photo of what she then called the “Wammer” view. She called out; “Have a great ride!” as she headed up the steps of her multi-million (even in the current market) dollar home. As I rolled downhill toward Forest Drive, Mt. Rainier had pretty much vanished into the rain clouds, but I still had the great view of Newcastle Golf club.

By the time I made my second trip up through Horizon View to the Summit, Rainier was totally gone and I was now in the rain cloud as well. Once again I stopped, this time to take a photo of the house where the “friendly” dwelled. Just as I pointed my phone towards the house, the woman happened to be walking by a front window. I saw her stop and then wave to me through the window!

As I rolled away I noticed the vehicles parked in the driveway. There was a huge black pickup and a tiny little Smart car parked at opposite ends of the drive, almost as if they were avoiding each other.

This time as I headed down I had a different thought in my head. As cyclists, it’s always safest to assume the worst about people and assume that the worst possible thing could occur at any time. This attitude does go a long way towards keeping you on your toes and out of harm’s way. I must admit that for me, my assumptions factor in the type of four wheel vehicle that may be nearby.

Were I to be out on the road and see a great big pickup about to make a left turn in front of me, I would very likely subconsciously react differently than if a Smart Car were in the same spot. Today I was reminded that generalizations don’t always hold true. In the case of the pickup and the Smart Car, I might be making poor judgments about the drivers of what I consider two diametrically opposed vehicles. The very cyclist friendly woman could be driving either one.

I’ll still be as vigilant as ever regardless of what kind of car or truck is around, but you never know where the “friendlies” might actually be. Isn't it great that riding a bike can put a smile on your face even when you are not on the bike, or when you are riding in the rain?

Eastern Sierras REI Presentaion: Type II Fun?

Last night David Longdon and I did a multimedia presentation at the Seattle REI as part of the Cascade Bicycle Club Presentation Series. There were over 150 fanatical cyclists in attendance.

David and I spent an hour talking about the fantastic cycling trip we took to the Eastern Sierras in September of last year.

Last night was just another example of why the Sierras trip was not Type II fun. Type II fun occurs when something that was really difficult only becomes fun long after it's over. The Sierras trip was definitely strenuously hard, but it was fun while we were there, and it was fun to re-live it again last night!

I hope to see you on the road...maybe in the Sierra Nevada.

Eastern Horizons

OK, so Issaquah is indeed a pretty good base for some superb bicycle riding.

We are only a month into our one year experiment of living in Olde Town Issaquah so the jury is still out, but overall so far we love it. One thing is for sure and that is that cycling loops starting in Issaquah are fabulous! On Wednesday I was talking to Reg N. about the great rural loops I can do, and I mentioned that heading east was the weakest direction from home. Riding up the I-90 shoulder is the quickest way east to North Bend and that’s not my cup of tea.

But who is in a hurry on a bike anyway? Why would I want to go the fastest way when other routes are so incredible? Well, because I was simply unaware. I thought I had ridden just about anywhere I would care to ride in the entire Metro/King County area. That was before I rode to Snoqualmie, North Bend, and Rattlesnake Lake on Thursday.

I have ridden to Fall City a million times, but living in Downtown Seattle for the last 9+ years meant that this is the farthest due east I would venture. Normally from Fall City I would head north and loop though the Snoqualmie Valley. Living in Issaquah, I am now just a hair under 10 miles from Fall City, so it was time to explore some new cycling terrain (for me).

Up Grand Ridge and over the south end Sammamish Plateau took me to the Issaquah Fall City Road. For those familiar with the Flying Wheels route, this is the last climb as you leave the valley at about the 90 mile mark. (It’s the climb with the false summit that some riders curse at.) The cruise down to Fall City is a delight, and the return trip is actually a great climb almost totally devoid of traffic.

After leaving Fall City on Thursday, I was on Rt. 202 for about a mile before I took a right onto SE Fish Hatchery Road. This road climbs and dips along the Snoqualmie River; the only traffic consists of a few fishermen. Views of the valley and river below abound, and then this road re-connects with 202. Route 202 through these parts has light to moderate traffic and a good shoulder in most spots with a few short stretches of just OK shoulder. After leaving the Hatchery Road, there is a nice climb up to the Salish Lodge.

Just past the lodge I tuned left and discovered a real gem. Tokul Road is hilly and has some stunning views of Mt. Si. I think many Seattleites tend to take Mt. Si for granted, but I think it is a very beautiful mountain, rising as it does some 4000’ out of the flat valley with no foothills. Tokul ties into 396th and then SE Reinig Road. The Si and river views continue, but this time the river is the North Fork of the Snoqualmie. I should point out that there were literally zero cars on these roads. Reinig turns into 428th, which I took south into “downtown” North Bend. I have always loved this little town; I guess the people responsible for Twin Peaks did their homework well.

To cap things off, from North Bend I climbed up 436th to Rattlesnake Lake. Total gain for the climb is about 600’, and other than a few short steep sections it is actually a pretty easy climb. I could see people 1100’ above me on the Rattlesnake Ledge, a precipice that almost seems to hang out over the lake. They were too far away to tell if they were enjoying themselves as much as I was. Again, with only hikers travelling to the dead end at the restricted Cedar Watershed area, I found myself on an almost deserted road. The “Rain Bongos” at the Education Center were a nice bonus, and kind of reminded me of being in the Olympics!

On the way home I took a slightly different route through North Bend. Still nice, but not as sweet as the ride out. Round trip from Issaquah up to Rattlesnake was 57 miles. Most of the roads are quiet and slightly busier roads all seem to have decent or better shoulders. No wonder I saw a few other roadies, as well as some commuters and some folks who just looked to be out on a short fun ride. The scenery is often stunning. This area is just a great place to ride.

I’ll be taking the HOWC up to Rattlesnake on quiet Sunday mornings.

Tracy and I are living in Issaquah as kind of a test to see how we like small town living. While Issaquah is hardly an isolated little town, living in the town center of Olde Town is giving us a little bit of flavor for the lifestyle. In my opinion, one would be hard pressed to find more attractive small towns than Fall City, Snoqualmie, and North Bend. Any one of these towns would be a great outdoors base. Close by there is great hiking and trail running, road and mountain bike cycling, flat water and river kayaking, fly fishing, and even some pretty nice golf courses. If you are feeling lazy, you could always just go to Snoqualmie Falls. It’s no wonder that the Salish Lodge can charge a hefty rack rate for a stay.

It does rain and snow a little more in this area, and you occasionally have some serious down-slope winds from the Cascades, but all in all I could envision a very relaxed life in Fall City, Snoqualmie, or North Bend. Living in Issaquah we are only 30 minutes from the snow sports and hiking near Snoqualmie Pass, and any of these other spots just put you closer to the action. After spending the last nine years living in Downtown Seattle, for us the glamour of the city lights seem to be fading…fast.

Riding around 10,000 miles a year, I don’t expect to find too many pleasant cycling surprises left for me in the metro area. Yesterday’s ride was more than that. I think it just might turn out to be one of my very favorite rides. And to think I thought heading east was the “weak direction” from Issaquah.

I’ve never been big on throwing my bike in a car and driving to go ride. Now that I live in Issaquah there is even less reason to do so. I still have some ground to cover in Snohomish County, and I have a lot better access to that now as well.

Coach's Tip: Mental Milestones

I wanted to write a piece on mental preparation and toughness, so I went to the toughest guy on the bike that I know. His name is Chris Ragsdale, and he holds the United States 24 hour endurance cycling record and won the Furnace Creek 508 endurance race in 2009:

http://tomsbicycleblog.blogspot.com/2009/10/chris-ragsdaleand-you-think-you-are.html

Check out this video to see how Chris looked after the almost 32 hours of riding it took to set the World 1000 kilometer record last August 1st:

http://www.youtube.com/watch?v=e2e3nGdA3x4

Chris looks happy, but I think he might have been too tired to smile!

This evening (01/22/2011) at 7 PM Chris Ragsdale is meeting a small group for a little night ride…of 150 miles. Yes indeed, I do think most of us could learn something from Chris. Perhaps not in terms of scientific training theory, as Chris doesn’t use any device (not even a basic bike computer) when he trains. This is a guy who listens to his body, and ignores pretty much all other stimuli.

Chris has absolutely convinced himself that every single thing he does makes him stronger. The day before we talked he had completed some physiological testing at Dr. Emily Cooper’s Seattle practice. Chris of course went at the testing 100%, and he told me that on that following evening he was going to be a couch potato. Chris declared, “I’m going to sit on the couch tonight and eat pizza. I know that this will make me stronger.”

When preparing for a big race, Chris uses a series of what he calls “Mental Milestones.” Mental Milestones are a series of increasingly more difficult tests on the bike. These tests are designed to provide Chris with positive feedback. According to Chris, “These milestones need to be difficult but achievable. There must be success at all cost and I have to feel really good about it.” And here is maybe the key, “I only use what serves me psychologically.”

Chris wants his Mental Milestones to be very physically challenging, yet he feels like he must be 100% successful in completing these tests. So it seems like Chris must walk a fine line. He has to really do something that is going to be punishing, but at the same time he knows he absolutely must finish the trial. To quote Chris, “I have to do these. I must be successful.”

Several of the early milestones may simply involve comparing himself to a strong cyclist he often rides with, but as time goes on the milestones become more specific.

Weeks 3-12 preceding a goal event are critical in terms of fitness conditioning. This period of time is often called the “Specialization Period.” Chris likes to complete his last and most difficult Mental Milestone three weeks before his big race. At this point in the game, failure is not an option. I asked Chris if he had ever failed the last test, and he simply said, “No,” and changed the subject. It’s easy to see just how confident Chris must be going into his races after sequentially polishing off his tests. It would kind of be like if Tiger Woods had won The Masters, as well as the U.S and British Opens before teeing it up in the PGA. I’d like his chances in the PGA.

Chris likes his last hurdle to be 50% of race distance at race pace. So if he is preparing for a 24 hour race where he expects to ride over 500 miles, then he’s gonna do 250 solo miles in less than 12 hours. Yes, solo, as in no drafting. And yes, 12 hours including any stops. I didn’t ask, but I’m betting that many of these little jaunts on the bike start in the evening and finish in the morning.

If your goal is to ride a century event by yourself in 10 hours, then maybe doing fifty miles in five hours is something you need to get done as your own last milestone. Two or three weeks before the event is almost too late to add any significant additional fitness, but it is a perfect time to pack in the mental toughness and confidence required. Before you get to the final test, perhaps you could have as a goal to beat your own personal record up a climb you regularly do. Or maybe beat someone who normally beats you up that climb! Don’t forget that a good training plan is obviously going to be necessary to give you the fitness to achieve a goal. If Chris is any indication, focusing on specific mental prep is just as important.

Champions are made of the kind of stuff that Chris so obviously possesses. I would imagine that many elite athletes at the top of his or her sport have a similar psychological strategy. What works for Chris must work for others, because Chris is definitely a champion. I wonder which piece of what puzzle tonight’s ride is designed to fit?

Coach's Tip on Indoor Grinding...I mean Training

This is the time of the year when many riders move indoors. There are many reasons that riding the trainer when the weather is nasty makes sense, not the least of which is safety. While some claim to actually like indoor riding, most people seem to just grin and bear it. Having not ridden indoors for three years until the other day, I can’t claim to be an expert, but I do have a tip that might help you pedal through the drudgery.

There are always a lot of articles published on how to minimize the boredom of riding indoors by using very structured intervals. “Survive” is the title word in the first article I spotted today:

http://www.active.com/cycling/Articles/How-to-Survive-Indoor-Workouts-This-Winter.htm?cmp=276&memberid=31706808&lyrisid=21323831

Words such as “descending ladders, pyramids, over and under, muscle tension, and surges” are common in indoor workout descriptions. Expectations are that you monitor what gear you are in as well as what zone, your cadence, power, heart rate, and even whether you are in or out of the saddle. Yes, you also have to watch the clock and count intervals as well as sets. No doubt that while this approach is highly motivating for some riders, for other riders it may drive them right off the bike for the entire winter.

Listening to music helps and watching DVD’s of riders in the Tour de France is supposed to be motivating. Rather than stare at a bunch of guys I don’t know go fast on TV, I prefer to visualize myself going fast. And oh yeah, I find structured intervals on a trainer about as appealing as walking on a bed of hot coals. All of this stuff is too much work for me!

When I must “ride” indoors, I visualize being on one of my favorite routes on an 80 degree summer day. For pace and timing, I use the chronometer in my head, and only occasionally glance at real elapsed time. This makes it seem more real, and I can feel the wind and hear the birds chirping; well OK, almost. If I want to ride the trainer for an hour, I can still use a route that takes me two hours outdoors; I simply condense the non-essential sections. Give it a try the next time you saddle up.

If you are in the base training cycle, pick a route with shallow climbs, and picture yourself out for a ride by yourself. If it’s time to do some threshold or Vo2 max work, visualize a route with steep climbs. And oh yeah, don’t forget to visualize shedding riders off of your wheel as you climb higher!

My friend Justin shared a great visualization trick he uses when doing solo outdoor climbing repeats: Imagine riding the first 1/3 of the climb in a group of ten or so riders. During the second third, see those riders drop off of your wheel one by one as you steadily apply pressure. On the last third, you are now riding strongly by yourself, and during the final minute you dig deep to put as much time into the other riders as you can! This image might just distract you enough indoors that you will almost enjoy the “climb.”

A possible alternative to indoor riding is to find a great outdoors “indoor” track. Pick terrain close to your home where the roads are good and traffic is light at the times you might ride. When I lived in Downtown Seattle, Magnolia/Discovery Park was my go to area. As I now live in Issaquah, I can see the steep 1000’ Squak Mountain climbs from my window, and come spring I’ll be riding there quite a bit, rain or shine. If I am looking for something a little less challenging in the winter, I can head in the opposite direction up Grand Ridge. I can do a 3.75 mile climb that starts almost right outside my front door.

The climb to Grand Ridge couldn’t be better in terms of safety, as the first part is on the paved Issaquah Creek Trail, and the remainder on the bike lane equipped very low traffic (at least at non-rush hour times) Park Dr. in the Issaquah Highlands. I finish off with a loop around the Harrison circle to the top of the west end of Grand Ridge. For variety, from Harrison I can ride out Grand Ridge Drive amongst the mega-sized homes that have popped up in the trees. I descend the top section via a different way than I go up.

Riding up to Grand Ridge and down for an hour or two is great. I am never far from home, and I can quickly bail if I get cold. I can repeat the climb as many times as I like without it feeling like “repeats” for some reason, and I don’t have to deal with cars on narrow roads. I can do this climb in bad weather and not feel like I am risking my neck just to get in an outdoor ride, and there is an incredible view of Bellevue and Seattle from the top (the Olympics are there as well on a clear day).
If I rode at night I’d still feel comfortable, but the view would be of city lights. The average grade is 5.7%, but the final .5 mile goes at 9.5%. You still get a nice view if you skip this last section, but it’s not as dramatic, so that is a motivator to finish the climb off.

A long climb that is not too steep is perfect for those longer “Sweet Spot” intervals that are nice to do at this time of the year, but are so hard to do indoors.

It’s raining lightly and 48 degrees outside as I write this, and I am out the door to head up to Grand Ridge.