Report from Banff

First thing - keep the tires on the road. Glenn and I failed to make the start after our crashes this week. However there were several Crankmasters who did us proud. First a big effort by Ron in 33 min for Cat 5 12th, just missing the top 10. Not too far behind was Micheal in 18th. The team was backed up by solid efforts from Bob, Jacek and Brian. You'll have to get details direct from the boys themselves. I missed the whole thing as I'm housebound until my arm heals.

Final Preparation

The work out this week is easy - 7.5 km TT at race pace. Do this twice this week on your TT bike, warm up like you plan to for the race and do a full cool down ride. I suggest Tuesday and Thursday, and sorry, you should skip the WNS this week. Perhaps volunteer for this one. You should ride all other days, but keep it in the small ring. If you have been hitting the gym, skip it this week.

I expect we will race early on Saturday so let's plan on late brunch in town. If start times are published this week I will distribute to the team. If you haven't already email me via the president's link on the website to let me know you are racing.

Get lots of sleep and save the alcohol for the post race celebration!

That is all.

Last Hard Week

You should be rounding into form now. If you haven't made it to Banff yet to pre-ride the course do it this week. Crazy amount of daylight so an evening trip is very doable.

The workout this week is 20km race pace. Essentially duplicate the effort that will be required for the race. It is the effort and time that is important, not the bike or the course so much. Even if it is your mountain bike on your trainer, bang out this workout twice this week. Start fresh, like you would normally warm up, an even effort, no power drop over the last kms.